Izidlo eziyi-8 "zeFad" Ezisebenza Ngempela

-Delile

• 1. Ukudla kwe-Atkins
• 2. Ukudla kwaseNingizimu Beach
• 3. Ukudla Kwe-Vegan
• 4. Ukudla Ketogenic
• 5. Ukudla Kwe-Paleo
• 6. Ukudla Kwendawo
• 7. Ukudla KwamaDukan
• 8. Ukudla 5: 2
• Okusemqoka

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukudla okuthandwa ngumuntu kuthandwa kakhulu ekwehliseni isisindo.

Ngokuvamile bathembisa ukunciphisa umzimba ngokushesha nezinye izinzuzo zezempilo, kepha kaningi abanabo ubufakazi besayensi obusekela ukusetshenziswa kwabo. Ngaphezu kwalokho, zivame ukungalingani ngokudla okunempilo futhi zingasebenzi esikhathini eside.

Kodwa-ke, kukhona okunye ukudla “kwemfashini” okutholakale ukuthi kukhiqiza ukwehla kwesisindo ezifundweni ezisezingeni eliphakeme nezilawulwayo.

Ngaphezu kwalokho, lezi zidlo zingaba nempilo, zilinganiswe kahle futhi zisimame.

Nazi izinhlobo eziyisishiyagalombili zokudla okusebenzayo.

1. Ukudla kwe-Atkins

Ukudla kwe-Atkins kungukudla okudume kakhulu kwe-carb ephansi emhlabeni.

Kwenziwe ngudokotela wezinhliziyo uRobert Atkins ekuqaleni kwawo-1970, ukudla kwe-Atkins kubanga ukukhiqiza ukwehla kwesisindo ngokushesha ngaphandle kwendlala.

Iqukethe izigaba ezine, kufaka phakathi isigaba sokuqala sokungeniswa samasonto amabili esivimbela i-carbs kuma-gramu angama-20 ngosuku, ngenkathi ivumela inani elingenamkhawulo wamaprotheni namafutha.

Ngalesi sigaba, umzimba wakho uqala ukuguqula amanoni abe ngamakhemikhali abizwa ngokuthi ama-ketone futhi ashintshele ekusebenziseni lawo njengomthombo wawo omkhulu wamandla.

Ngemuva kwalokhu, ukudla kwe-Atkins kucela abalandeli bayo ukuthi bangeze kancane kancane ama-carbs abo ku-5-gram increments ukuze banqume "amazinga abo abucayi e-carbohydrate" okwehlisa isisindo nokugcina ukulahleka.

Izifundo ezaqhathanisa ukudla kwe-Atkins nezinye izidlo zikhombisile ukuthi okungenani ziyasebenza futhi zihlala zisebenza kangcono ekunciphiseni isisindo (,,,).

Ocwaningweni oludumile lwe-A TO Z, abesifazane abangama-311 abakhuluphele ngokweqile balandela ukudla kwe-Atkins, ukudla okunamafutha amancane ama-Ornish, ukudla kwe-LEARN noma ukudla kwaseZone unyaka owodwa. Iqembu le-Atkins lilahlekelwe isisindo esikhulu kunanoma yiliphi elinye iqembu ().

Olunye ucwaningo olulawulwayo luye lwabonisa imiphumela efanayo nokudla okune-carb ephansi ngokuya ngemigomo ye-Atkins, kanye nokuthuthuka kwezici zobungozi benhliziyo (,,,).

Ungafunda konke ngokudla kwe-Atkins lapha.

Isifinyezo: Ukudla kwe-Atkins kuyiprotheni ephezulu, ukudla okunamafutha amaningi okuvimbela ama-carbs futhi kancane kancane ukuwafaka futhi, ngokuya ngokubekezelelana komuntu siqu. Ucwaningo lukhombisile ukuthi kungenye yezindlela eziphumelela kakhulu zokwehlisa isisindo.

2. Ukudla kwaseNingizimu Beach

NjengoDkt. Atkins, uDkt. Arthur Agatston wayengudokotela wenhliziyo onentshisekelo yokusiza iziguli zakhe zinciphise isisindo ngendlela efanele futhi zingalambi.

Uthandile izici ezithile zokudla kwe-Atkins, kodwa ubekhathazekile ngokuthi ukusetshenziswa okungavinjelwe kwamafutha agcweleyo kungandisa ubungozi besifo senhliziyo.

Ngakho-ke, maphakathi nawo-1990s wenza i-carb ephansi, okunamafutha aphansi, ukudla okunamaprotheni amaningi okubizwa ngeSouth Beach Diet, eqanjwe ngendawo eseNingizimu Florida lapho enza khona ubudokotela.

Yize iSigaba 1 sokudla sinama-carbs amancane futhi sinamafutha amancane kakhulu, indlela yokudla iba nemikhawulo engaphansi ezigabeni 2 no-3, okuvumela inani elilinganiselwe lazo zonke izinhlobo zokudla okungalungiswa ngenkathi kugcinwa ukudla kwamaprotheni okuphezulu.

Ukudla kukhuthaza ukudla okuphezulu kwamaprotheni, ngoba amaprotheni akhonjisiwe ukuthi ashisa ama-calories amaningi ngesikhathi sokugaya ukudla kune-carbs noma amafutha ().

Ngaphezu kwalokho, amaprotheni avuselela ukukhishwa kwamahomoni acindezela indlala futhi angakusiza uzizwe ugcwele amahora (,).

Ukubuyekezwa okukhulu kwezifundo ezingama-24 kutholakale ukuthi ukudla okunama-protein amaningi, ukudla okunamafutha amancane kuholele ekwehliseni okukhulu kwesisindo, amafutha kanye ne-triglycerides kanye nokugcinwa okungcono kwesisindo semisipha kunamafutha aphansi, ukudla okujwayelekile kwamaprotheni ().

Kunemibiko eminingi yama-anecdotal yokuncipha kwesisindo eSouth Beach Diet, kanye nocwaningo olushicilelwe lwamaviki ayi-12 olubheka imiphumela yalo.

Kulolu cwaningo, abantu abadala abanesifo sikashukela behle ngesilinganiso samakhilogremu ayi-5.2 kg futhi balahlekelwa isilinganiso samasentimitha amabili (5.1 cm) ezinkalweni zabo.

Ngokwengeziwe, bathole ukwehla kwamazinga we-insulin azila futhi nokwanda kwe-cholecystokinin (CCK), i-hormone ekhuthaza ukugcwala ().

Yize ukudla okunomsoco kukonke, kudinga ukuvinjelwa okukhulu okungadingekile kwamafutha agcwele futhi kukhuthaze ukusetshenziswa kwamafutha asetshenzisiwe emifino nembewu, okungaholela kuzo zonke izinhlobo zezinkinga zempilo.

Ungafunda kabanzi ngokudla kwaseNingizimu South ngokufunda le ndatshana, noma qala lapha.

Isifinyezo: I-South Beach Diet iyi-protein ephezulu, i-carb ephansi, ukudla okunamafutha aphansi okukhonjisiwe ukuthi kukhiqiza ukwehla kwesisindo futhi kunciphise izinto ezinobungozi besifo senhliziyo.

3. Ukudla Kwe-Vegan

Ukudla kwama-vegan sekuthandwa kakhulu phakathi kwabantu abafuna ukunciphisa umzimba.

Baye bagxekwa ngokungalingani futhi ngokweqile ngoba abaqukethe imikhiqizo yezilwane. Ngakolunye uhlangothi, babuye banconywa ngokuba yindlela yokuziphatha enempilo, nenempilo.

Okubalulekile, izidlo ze-vegan zingaba nempilo noma zingenampilo, ngokuya ngezinhlobo zokudla ezikuqukethe. Akunakwenzeka ukuthi ulahlekelwe isisindo ngenkathi udla inani elikhulu lokudla neziphuzo ezicutshungulwayo.

Kodwa-ke, ucwaningo lukhombisile ukuthi ukudla okune-vegan okususelwa ekudleni okuphelele kungaholela ekunciphiseni isisindo futhi kunganciphisa izici eziningana zobungozi besifo senhliziyo (,,).

Isifundo esisodwa esilawulwa izinyanga eziyisithupha sabantu abadala abakhuluphele ngokweqile abangama-63 siqhathanisa imiphumela yezidlo ezinhlanu ezahlukene. Labo abaseqenjini le-vegan balahlekelwe isisindo esiphindwe kabili kunaleso esikwamanye amaqembu ().

Ngaphezu kwalokho, izifundo ezinde zikhombisile ukuthi izidlo ze-vegan zingaveza imiphumela emihle.

Esifundweni seminyaka emibili esilawulwayo sabesifazane asebekhulile abangama-64 abakhuluphele ngokweqile, labo abadle ukudla kwe-vegan balahlekelwe isisindo esiphindwe cishe kane uma kuqhathaniswa neqembu lokudla okunamafutha aphansi ().

Ukuze ufunde kabanzi mayelana nokuthi ungasilahla kanjani isisindo ngokuphepha nangokusimama ekudleni kwe-vegan, funda le ndatshana.

Isifinyezo: Ukudla kwe-Vegan kutholakale ukuthi kuyasebenza ekulahlekelweni kwesisindo kuzo zombili izifundo zesikhashana nezesikhathi eside. Ngaphezu kwalokho, zingasiza ukuvikela impilo yenhliziyo.

4. Ukudla Ketogenic

Yize ukudla okune-ketogenic kuye kwabizwa ngokuthi yi-"fad" yokudla, akunakuphikwa ukuthi kungasebenza kakhulu ekunciphiseni isisindo.

Isebenza ngokwehlisa amazinga e-insulin nokuguqula umthombo wakho oyinhloko kaphethiloli ushukela uye kumaketoni. Lezi zinhlanganisela zenziwe ngamafutha acid, futhi ubuchopho bakho nezinye izitho zingazishisela amandla.

Lapho umzimba wakho ungenawo ama-carbs wokushisa futhi ushintshela kuma-ketone, usesimweni esibizwa nge-ketosis.

Kodwa-ke, ngokungafani ne-Atkins nezinye izidlo eziphansi ze-carb, izidlo ze-ketogenic azikhulisi kancane kancane ama-carbs abo. Esikhundleni salokho, bagcina ukudla kwe-carb kuphansi kakhulu ukuqinisekisa ukuthi abalandeli bahlala ku-ketosis.

Ngempela, izidlo ze-ketogenic zihlinzeka ngaphansi kwama-gramu angama-50 we-carbs ephelele ngosuku, futhi kaningi angaphansi kuka-30.

Ukuhlaziywa okukhulu kwezifundo ze-13 kutholakale ukuthi ukudla okunama-ketogenic akugcini ngokwandisa ukulahleka kwesisindo namafutha omzimba, kepha futhi kunganciphisa omaka bokuvuvukala nezici zobungozi zezifo kulabo abakhuluphele ngokweqile noma abakhuluphele ().

Ocwaningweni olwenziwe iminyaka emibili lwabantu abadala abakhuluphele abangama-45, labo abaseqenjini le-ketogenic behle ngamakhilogremu angama-27.5 (12.5 kg), futhi balahlekelwa ngamasentimitha angama-29 (11.4 cm) ezinkalweni zabo, ngokwesilinganiso.

Lokhu bekungaphezulu kakhulu kweqembu elinamafutha aphansi, noma womabili la maqembu ebenqunyelwe ikhalori ().

Ngaphezu kwalokho, ngisho noma ama-calories engavinjelwe ngenhloso, ukudla kwe-ketogenic kuvame ukunciphisa ukudla kwekhalori. Ukubuyekezwa kwakamuva kwezifundo eziningana kuphakamise ukuthi lokhu kungenzeka ngoba amaketoni asiza ukucindezela isifiso sokudla ().

Funda le ndatshana ukuze uthole kabanzi mayelana nokuthi ukudla kwe-ketogenic kungakusiza kanjani ukunciphisa isisindo.

Isifinyezo: Ukudla kwe-Ketogenic kuvame ukuhlinzeka ngama-gramu angaphansi kwama-30 ama-carbs ngosuku. Kukhonjisiwe ukuthi kukhuthaza ukuncipha kwesisindo nesisu esiswini, nokunciphisa ubungozi besifo kubantu abakhuluphele ngokweqile nabakhuluphele ngokweqile.

5. Ukudla Kwe-Paleo

Ukudla kwe-paleo, okufishane kokudla kwe-paleolithic, kusekelwe ekudleni okwakudliwa abazingeli abazinkulungwane zeminyaka edlule.

I-Paleo ihlukaniswe njengokudla kwezemfashini ngoba ivimbela ukudla okuningi, kufaka phakathi ubisi, imidumba nezinhlamvu. Ngaphezu kwalokho, abagxeki baveze ukuthi akunakwenzeka noma kungenzeka ukuthi badle ukudla okufanayo nokwenziwa okhokho bethu bangaphambi komlando.

Kodwa-ke, i-paleo diet yindlela elinganiselayo nenempilo yokudla eqeda ukudla okusetshenzisiwe futhi ikhuthaze abalandeli bayo ukuthi badle izinhlobo eziningi zokudla kwezitshalo nezilwane.

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi ukudla kwe-paleo kungakusiza nokuthi wehlise isisindo futhi ube nempilo (,,).

Kokunye ukuhlola, abesifazane asebekhulile abakhuluphele abangama-70 balandela noma yikuphi ukudla kwe-paleo noma ukudla okujwayelekile. Ngemuva kwezinyanga eziyisithupha, iqembu le-paleo lalilahlekelwe isisindo esiningi kakhulu namafutha esiswini kunelinye iqembu.

Futhi babe nokuncipha okukhulu emazingeni e-triglyceride egazini ().

Ngaphezu kwalokho, le ndlela yokudla ingakhuthaza ukulahleka kwamafutha e-visceral, uhlobo lwamafutha oluyingozi ikakhulukazi olutholakala esiswini sakho nasesibindi okhuthaza ukumelana ne-insulin nokwandisa ubungozi besifo.

Ocwaningweni lwamasonto amahlanu, abesifazane asebekhulile abakhuluphele abayi-10 abadle ukudla kwe-paleo balahlekelwe amakhilogremu ayi-4.5 (4.5 kg) futhi bancipha ngama-49% emafutheni esibindi, ngokwesilinganiso. Ngaphezu kwalokho, abesifazane bathola ukuncipha komfutho wegazi, i-insulin, ushukela wegazi kanye ne-cholesterol ().

Ungafunda kabanzi ngokudla kwe-paleo nokuthi kungakusiza kanjani ukunciphisa umzimba lapha.

Isifinyezo: Ukudla kwepaleo kusekelwe ezimisweni zokudla kokhokho ezigxila ekudleni okuphelele, okungalungiswa. Ucwaningo luphakamisa ukuthi kungakusiza ulahlekelwe isisindo futhi uthuthukise impilo yakho yonke.

6. Ukudla Kwendawo

Ukudla kwaseZone kudalwe maphakathi nawo-1990 nguDkt.Barry Sears, isazi samakhemikhali esizinze e-US.

Ihlukaniswe njengokudla kwemfashini ngenxa yomqondo wayo wokuthi kudingeka isilinganiso esiqinile samaprotheni, amafutha kanye ne-carbs ukuze kuncishiswe isisindo kanye nempilo ephelele.

Lolu hlelo lokudla lucacisa ukuthi ukudla kwakho ikhalori kufanele kwenziwe ngamaprotheni angama-30% anciphile, ama-30% amafutha aphilile nama-40% we-fiber ephezulu. Ngaphezu kwalokho, lokhu kudla kufanele kudliwe njengenombolo enqunyiwe yamabhulokhi ekudleni nasezidlweni.

Enye yezindlela okuphakanyiswa ukuthi kudliwe ngokudla kwaseZone kungukunciphisa ukuvuvukala, okukuvumela ukuthi wehle isisindo kalula.

Ucwaningo kuze kube manje lubonisa ukuthi ukudla kweZone kungasebenza ekwehliseni isisindo nokunciphisa ushukela wegazi, ukumelana ne-insulin nokuvuvukala (, 24,).

Ocwaningweni olulawulwayo, lwamasonto ayisithupha lwabantu abadala abakhuluphele ngokweqile, labo abadle ukudla kwaseZone balahlekelwe isisindo esiningi namafutha omzimba kuneqembu elinamafutha aphansi. Baphinde babika ukuncipha kokukhathala okungama-44%, ngokwesilinganiso (24).

Kwesinye isifundo, abantu abangama-33 balandela okunye kokudla okune okuhlukene. Ukudla kwaseZone kukhonjiswe ukusiza abahlanganyeli ukuthi balahlekelwe ngamafutha amaningi, nokwandisa isilinganiso sama-omega-3 fatty acids alwa nokuvuvukala kuma-omega-6 fatty acids ().

Ungafunda kabanzi ngokudla kweZone ngokufunda le ndatshana.

Isifinyezo: Ukudla kwaseZone kuchaza ukudla okuqukethe amaprotheni angama-30% anciphile, ama-30% amafutha anempilo nama-40% we-fiber ephezulu. Ucwaningo luphakamisa ukuthi kungakusiza ulahlekelwe isisindo futhi wehlise ukuvuvukala.

7. Ukudla KwamaDukan

Uma ubheka izigaba zokuqala zeDukan Diet, kulula ukubona ukuthi kungani kuvame ukuhlukaniswa njengokudla kwemfashini.

Ithuthukiswe ngudokotela waseFrance uPierre Dukan ngawo-1970, iDukan Diet iqukethe izigaba ezine. Kuqala ngeSigaba Sokuhlasela, esiqukethe cishe ngokuphelele ukudla okungenamkhawulo kwamaprotheni.

Isizathu salokhu kudla kakhulu kwamaprotheni ukuthi kuzoholela ekwehliseni isisindo ngokushesha ngenxa yokwandisa umzimba nokuncipha kakhulu kwesifiso sokudla.

Okunye ukudla kufakwa esigabeni ngasinye kuze kufike eSigabeni sokuQinisa, lapho kungekho khona ukudla okungavunyelwe ngokuphelele, kepha ukudla nemifino okunamaprotheni aphezulu kuyakhuthazwa. Isigaba sokugcina sidinga nokuthi udle kuphela ukudla kwesigaba sokuhlaselwa kanye ngesonto.

Njengoba ngokweqile njengoba lokhu kudla kubonakala, kubonakala sengathi kukhiqiza ukwehla kwesisindo.

Abaphenyi basePoland bahlole izidlo zabesifazane abangama-51 abalandela iDukan Diet amasonto ayi-8-10. Abesifazane balahlekelwe isilinganiso samakhilogremu angama-15 ngenkathi bedla cishe ama-calories ayi-1 000 no-100 amagremu wamaprotheni ngosuku ().

Yize kungekho ucwaningo oluningi mayelana nokudla kwe-Dukan ikakhulukazi, ucwaningo luye lwathola ukuthi izidlo ezifanayo ezinamaprotheni amaningi zingasebenza ekunciphiseni isisindo (,,).

Ngempela, ukubuyekezwa okuhlelekile kwezifundo ezilawulwa nge-13 kutholakale ukuthi ukudla okunama-protein amaningi, ama-carb aphansi kuyasebenza kakhulu kunokudla okunamafutha aphansi okukhiqiza ukwehla kwesisindo nokunciphisa izinto ezinobungozi zesifo senhliziyo ().

Uma unentshisekelo yokufunda kabanzi ngeDukan Diet, funda le ndatshana.

Isifinyezo: I-Dukan Diet iqala ngokudla cishe kwawo wonke amaprotheni futhi ivumela okunye ukudla ezigabeni zayo zakamuva. Njengamanye amaprotheni aphezulu, ukudla okune-carb ephansi, kungakhuthaza ukulahleka kwesisindo okusheshayo ngenkathi kulawulwa indlala.

8. Ukudla 5: 2

Ukudla okungu-5: 2, okubizwa nangokuthi ukudla okusheshayo, wuhlobo lokuzila okungajwayelekile okwaziwa ngokuthi ukuzila okuhlukile.

Kulesi sidlo, udla ngokujwayelekile izinsuku ezinhlanu ngesonto futhi ukhawulela ukudla kwakho ikhalori kuma-calories angama-500-600 izinsuku ezimbili isonto ngalinye, okuholela ekushodweni kwekhalori jikelele okuholela ekwehliseni isisindo.

Ukudla okungu-5: 2 kubhekwa njengendlela yokuzila ukudla okushintshiwe kwezinye izinsuku. Ngokuphambene nalokho, ezinye izinhlobo zokuzila ezinye izinsuku zibandakanya ukungadli ukudla amahora angama-24 agcwele.

Isabelo esisezingeni eliphansi ngokwedlulele ngezinsuku ezimbili “ezisheshayo” siholele abanye ekuhlukaniseni ukudla okungu-5: 2 njengokudla kwezimfashini.

Kodwa-ke, ubufakazi obusekela izinzuzo zezempilo zokuzila ukudla kwezinye izinsuku buyakhula, futhi kubonakala kuyindlela esemthethweni yokwehlisa isisindo (31).

Ucwaningo lubonisa ukuthi ukuzila ukudla okwahlukile akubangeli ukuthi kudliwe ikhalori ngokweqile ezinsukwini zokudla. Lokhu kungabangelwa ukukhishwa kwe-peptide YY (PYY), i-hormone ekwenza uzizwe ugcwele futhi ikusize ukuthi udle kancane ().

Okubalulekile, ukuzila ezinye izinsuku akuboniswanga ukuthi kubangele ukuncipha okukhulu kunokudla okujwayelekile okuqukethe inani elifanayo lamakhalori.

Kodwa-ke, ucwaningo oluningi luthole ukuthi zombili izindlela zingasebenza ekwehliseni isisindo namafutha esiswini (,).

Ngaphezu kwalokho, yize kungenzeki ukuvimbela ngokuphelele ukulahleka kwemisipha ngenkathi ulahlekelwa isisindo, ukuzila ukudla kwezinye izinsuku kubonakala kuphakeme kakhulu ekulondolozeni ubukhulu bemisipha uma kuqhathaniswa nezinhlobo ezivamile zokuvinjelwa kwekhalori (,).

Ungafunda kabanzi ngokudla okungu-5: 2 ngokufunda le ndatshana.

Isifinyezo: Ukudla okungu-5: 2 kuyindlela yokuzila ukudla okuhlukile okubandakanya ukudla ama-calories angama-500-600 izinsuku ezimbili ngesonto, nokudla ngokujwayelekile ngenye indlela. Kutholakale kusebenza ngokulahlekelwa isisindo namafutha ngenkathi kuvikelwa ekulahlekelweni yimisipha.

Okusemqoka

Ukudla kwezimfashini kuzohlala kuthandwa njalo, futhi izinhlelo ezintsha zizoqhubeka nokwakhiwa ukubhekana nesifiso sabantu sokunciphisa isisindo ngokushesha.

Yize ukudla okuningi okubizwa ngemfashini kungalingani futhi kungaphili ngokuvumelana nezimangalo zabo, kuneziningi ezikwenzayo empeleni.

Kodwa-ke, ngenxa yokuthi ukudla kuyasebenza ekunciphiseni isisindo akusho ukuthi kuyisikhathi eside esimeme.

Ukufeza nokugcina umgomo wakho wokwehlisa isisindo, kubalulekile ukuthola indlela enempilo yokudla oyithandayo nongayilandela impilo yakho yonke.