Izindlela Ezi-6 Ezidumile Zokwenza Ukuzila Okungapheli

-Delile

• 1. Indlela engu-16/8
• 2. Ukudla okungu-5: 2
• 3. Yidla Stop Yidla
• 4. Ukuzila ukudla kwezinye izinsuku
• 5. Ukudla Kweqhawe
• 6. Ukweqa kokudla okuzenzekelayo
• Okubalulekile

Izithombe ngu-Aya Brackett

Ukuzila ukudla ngezikhathi ezithile kusanda kuba yindlela yezempilo. Kuthiwa kubangela ukuncipha, kuthuthukisa impilo ye-metabolic, futhi mhlawumbe kunwebe nobude bempilo.

Ziningi izindlela zale ndlela yokudla ezikhona.

Zonke izindlela zingasebenza, kepha ukuthola ukuthi iyiphi esebenza kahle kakhulu kuya ngomuntu.

Nazi izindlela ezi-6 ezithandwayo zokuzila ukudla ngezikhathi ezithile.

1. Indlela engu-16/8

Indlela engu-16/8 ifaka ukuzila ukudla nsuku zonke amahora angama-14-16 nokuvimbela iwindi lakho lokudla lansuku zonke kumahora angama-8-10.

Ngaphakathi kwewindi lokudla, ungangena ekudleni okubili, okuthathu, noma ngaphezulu.

Le ndlela yaziwa nangokuthi umthetho olandelwayo weLeangains futhi yenziwa yaziwa kakhulu ngungoti wezempilo uMartin Berkhan.

Ukwenza le ndlela yokuzila kungaba lula njengokungadli lutho ngemuva kwesidlo sasebusuku kanye nokweqa ibhulakufesi.

Isibonelo, uma uqeda ukudla kwakho kokugcina ngo-8 ebusuku. futhi ungadli kuze kube semini ngosuku olulandelayo, uzila ngobuchwepheshe amahora angu-16.

Ngokuvamile kunconywa ukuthi abesifazane bazile kuphela amahora angu-14-15 ngoba kubonakala sengathi benza kangcono ngokuzila okufishane.

Kubantu abalamba ekuseni futhi abathanda ukudla ibhulakufesi, le ndlela ingaba nzima ukuyijwayela ekuqaleni. Kodwa-ke, abaningi abadla ukudla kwasekuseni badla ngale ndlela.

Ungaphuza amanzi, ikhofi, nezinye iziphuzo ezingama-zero-khalori ngesikhathi sokuzila, ezingasiza ukunciphisa imizwa yendlala.

Kubaluleke kakhulu ukudla ngokuyinhloko ukudla okunempilo ngesikhathi sewindi lakho lokudla. Le ndlela ngeke isebenze uma udla ukudla okuningi okungenamsoco noma inani eliningi ngokweqile lama-calories.

Isifinyezo Indlela engu-16/8 ifaka phakathi
ukuzila kwansuku zonke kwamahora ayi-16 kwabesilisa namahora ayi-14-15 kwabesifazane. Usuku ngalunye uzoba
vimbela ukudla kwakho efasiteleni lokudla lamahora ayi-8-10 lapho ulingana khona no-2,
3, noma ukudla okuningi.

2. Ukudla okungu-5: 2

Ukudla okungu-5: 2 kuhilela ukudla ngokujwayelekile izinsuku ezi-5 zeviki ngenkathi uvimbela ukungena kwakho kwekhalori ku-500-600 izinsuku ezi-2 zeviki.

Lokhu kudla kubizwa nangokuthi Ukudla Okusheshayo futhi kwathandwa yintatheli yaseBrithani uMichael Mosley.

Ezinsukwini zokuzila, kunconywa ukuthi abesifazane badle ama-calories angu-500 namadoda angama-600.

Isibonelo, ungadla ngokujwayelekile nsuku zonke zesonto ngaphandle kweMsombuluko nangoLwesine. Kulezo zinsuku ezimbili, udla ukudla oku-2 okuncane kwama-khalori angama-250 ngakunye kwabesifazane nama-calories angama-300 ngakunye kwabesilisa.

Njengoba abagxeki besho kahle, azikho izifundo ezihlola ukudla okungu-5: 2 uqobo, kepha kunezifundo eziningi ngezinzuzo zokuzila ukudla ngezikhathi ezithile.

Isifinyezo Ukudla okungu-5: 2, noma i-Fast
Ukudla, kuhilela ukudla ama-calories angama-500-600 izinsuku ezi-2 ngaphandle kwesonto nokudla
imvamisa ezinye izinsuku ezi-5.

3. Yidla Stop Yidla

Yidla Stop Yidla kuhilela ukuzila kwamahora angama-24 kanye noma kabili ngesonto.

Le ndlela yathandwa yisazi sokuqina kwezempilo uBrad Pilon futhi ibisithandwa kakhulu eminyakeni embalwa.

Ngokuzila ukudla kusihlwa ngosuku olulodwa kuya kusihlwa ngosuku olulandelayo, lokhu kufinyelela ekuzileni okugcwele kwamahora angama-24.

Isibonelo, uma uqeda isidlo sakusihlwa ngo-7 ebusuku. NgoMsombuluko futhi ungadli kuze kube kusihlwa ngo-7 ebusuku. ngosuku olulandelayo, usuqede ukuzila okugcwele kwamahora angama-24. Ungazila futhi kusukela ekudleni kwasekuseni kuya kwasekuseni noma kwasemini kuya kwasemini - umphumela wokugcina uyefana.

Amanzi, ikhofi, nezinye iziphuzo ezinama-zero-khalori ziyavunyelwa ngesikhathi sokuzila, kepha akukho ukudla okuqinile okuvunyelwe.

Uma wenza lokhu ukunciphisa umzimba, kubaluleke kakhulu ukuthi udle ngokujwayelekile ngesikhathi sokudla. Ngamanye amagama, kufanele udle inani elifanayo lokudla ngokungathi ubungazili nhlobo.

Okubi kakhulu ngale ndlela ukuthi ukuzila okugcwele kwamahora angama-24 kungaba nzima kubantu abaningi. Noma kunjalo, awudingi ukungena konke ngokushesha. Kuhle ukuqala ngamahora ayi-14-16, bese unyukela phezulu usuka lapho.

Isifinyezo Yidla Stop Eat is an
Uhlelo lokuzila ngezikhathi ezithile ngokuzila ukudla okukodwa noma okubili kwamahora angama-24 ngesonto.

4. Ukuzila ukudla kwezinye izinsuku

Ekuzileni ukudla kwezinye izinsuku, uzila ukudla zonke izinsuku.

Kunezinhlobo ezahlukahlukene zale ndlela. Amanye awo avumela cishe ama-calories angama-500 phakathi nezinsuku zokuzila.

Izifundo eziningi ze-test-tube ezibonisa izinzuzo zezempilo zokuzila ukudla ngezikhathi ezithile zisebenzise uhlobo oluthile lwale ndlela.

Ukuzila ngokugcwele njalo ezinsukwini ezithile kungabonakala kunokweqisa, ngakho-ke akunconyelwa abaqalayo.

Ngale ndlela, ungalala ulambe kakhulu izikhathi eziningana ngesonto, okungemnandi kakhulu futhi okungenzeka kungapheli esikhathini eside.

Isifinyezo Ukuzila ukudla kolunye usuku uke wazila ukudla ezinye izinsuku, kungaba ngokungadli lutho noma ngokudla okumbalwa kuphela
ama-calories ayikhulu.

5. Ukudla Kweqhawe

I-Warrior Diet yathandwa kakhulu uchwepheshe wezempilo u-Ori Hofmekler.

Kubandakanya ukudla amanani amancane ezithelo nemifino eluhlaza emini nokudla isidlo esisodwa esikhulu ebusuku.

Ngokuyinhloko, uzila ukudla usuku lonke futhi udle ebusuku kungakapheli iwindi lokudla lamahora amane.

I-Warrior Diet ibingesinye sezidlo zokuqala ezithandwayo ukufaka uhlobo lokuzila ngezikhathi ezithile.

Lokhu kukhetha kokudla kokudla kufana ncamashi nokudla kwe-paleo - ikakhulukazi okuphelele, ukudla okungalungisiwe.

Isifinyezo I-Warrior Diet iyakhuthaza
uphila ngemali encane kuphela yemifino nezithelo emini, bese udla
isidlo esisodwa esikhulu ebusuku.

6. Ukweqa kokudla okuzenzekelayo

Awudingi ukulandela uhlelo lokuzila oluhleliwe lwezikhathi ezithile ukuze uvune ezinye izinzuzo zalo. Enye inketho ukumane weqe ukudla ngezikhathi ezithile, njengalapho ungazizwa ulambile noma umatasa kakhulu ukupheka nokudla.

Kuyinganekwane ukuthi abantu badinga ukudla njalo emahoreni ambalwa hleze bahlaselwe yindlala noma balahlekelwe yimisipha. Umzimba wakho ukulungele ukubhekana nezikhathi eziningi zendlala, ingasaphathwa eyokuphuthelwa ukudla okukodwa noma okubili ngezikhathi ezithile.

Ngakho-ke, uma ungalambile ngempela ngolunye usuku, yeqa isidlo sasekuseni bese umane udle isidlo sasemini esinempilo nesidlo sakusihlwa. Noma, uma uhambela kwenye indawo futhi ungakwazi ukuthola noma yini ofuna ukuyidla, yenza okusheshayo okufishane.

Ukweqa ukudla okukodwa noma okubili lapho uzizwa uthambekele ekwenzeni kanjalo ngokuyisisekelo kuyazenzakalela ngezikhathi ezithile.

Vele uqiniseke ukuthi udla ukudla okunempilo ngesikhathi sokunye ukudla.

Isifinyezo Enye indlela yokwenza ukuzila ukudla ngezikhathi ezithile ukweqa okukodwa noma okubili
ukudla lapho ungazizwa ulambile noma ungenaso isikhathi sokudla.

Okubalulekile

Ukuzila ukudla okungapheli kuyithuluzi lokulahlekelwa isisindo elisebenzela abantu abaningi, noma kungasebenzi kuwo wonke umuntu.

Abanye abantu bakholelwa ukuthi kungenzeka kungasizi kwabesifazane njengakwabesilisa. Akunconywa futhi kubantu abanenkinga yokudla noma abajwayele ukuba nayo.

Uma uthatha isinqumo sokuzama ukuzila ukudla ngezikhathi ezithile, khumbula ukuthi ikhwalithi yokudla ibalulekile. Akunakwenzeka ukuzitika ngokudla okungenamsoco ngesikhathi sokudla futhi ulindele ukwehlisa isisindo futhi ukhulise impilo yakho.