Ukubuyekezwa Kokudla Oku-9 Okudumile Kokulahlekelwa Isisindo

-Delile

• 1. I-Paleo Diet
• 2. Ukudla Kwe-Vegan
• 3. Ukudla Okuphansi Kwe-Carb
• 4. Ukudla KwamaDukan
• 5. I-Ultra-Low-Fat Ukudla
• 6. Ukudla kwe-Atkins
• 7. Ukudla kwe-HCG
• 8. Ukudla Kwendawo
• 9. Ukuzila ukudla okungapheli
• Okusemqoka

Kunezindlela eziningi zokudla kwesisindo laphaya.

Abanye bagxila ekwehliseni isifiso sakho sokudla, kanti abanye bakhawulela ama-calories, ama-carbs, noma amafutha.

Njengoba bonke bethi baphakeme, kungaba nzima ukwazi ukuthi ikuphi okufanele uzame.

Iqiniso ukuthi akukho kudla okukodwa okulungele wonke umuntu - futhi okukusebenzelayo kungenzeka kungasebenzeli omunye umuntu.

Lo mbhalo ubukeza izidlo ezithandwa kakhulu zesisindo eziyi-9 kanye nesayensi engemuva kwazo.

1. I-Paleo Diet

Ukudla kwe-paleo kuthi kufanele udle ukudla okufanayo nalokhu okhokho bakho abazingeli abakudlayo ngaphambi kokulima.

Umbono uthi izifo eziningi zesimanje zingaxhunyaniswa nokudla kwaseNtshonalanga nokusetshenziswa kwezinhlamvu, ubisi, kanye nokudla okusetshenzisiwe.

Ngenkathi kungaphikiswa ukuthi ngabe lokhu kudla kukunikeza yini ukudla okufanayo okhokho bakho abakudlile, kuxhumene nezinzuzo eziningana zezempilo ezihlaba umxhwele.

Isebenza kanjani: Ukudla kwe-paleo kugcizelela ukudla okuphelele, amaprotheni anciphile, imifino, izithelo, amantongomane nembewu, ngenkathi kudikibala ukudla okusetshenzisiwe, ushukela, ubisi nezinhlamvu.

Ezinye izinhlobo eziguquguqukayo zokudla kwe-paleo nazo zivumela ubisi njengoshizi nebhotela, kanye nezilimo eziyizigaxa ezinjengamazambane namazambane.

Ukwehla kwesisindo: Ucwaningo oluningi lukhombisile ukuthi ukudla kwe-paleo kungaholela ekulahlekelweni kwesisindo okuphawulekayo nasekunciphiseni usayizi wokhalo (,,,).

Ezifundweni, ama-paleo dieters adla ngokuzenzakalela ama-carbs ambalwa, amaprotheni amaningi, nama-calories ayi-300-900 ngosuku (,,,).

Ezinye izinzuzo: Ukudla kubonakala kusebenza ngempumelelo ekunciphiseni izinto ezinobungozi zesifo senhliziyo, njenge-cholesterol, ushukela wegazi, i-triglycerides yegazi, nomfutho wegazi (,,).

Okubi: Ukudla kwe-paleo kususa okusanhlamvu okuphelele, imidumba, nobisi, okunempilo nokunomsoco.

Ukudla kwepaleo kugcizelela ukudla okuphelele kepha kuvimbela okusanhlamvu nobisi. Izinzuzo zayo eziningi zezempilo zifaka ukwehla kwesisindo.

2. Ukudla Kwe-Vegan

Ukudla kwe-vegan kuvimbela yonke imikhiqizo yezilwane ngenxa yokuziphatha, ezemvelo, noma izizathu zezempilo.

I-Veganism ihlotshaniswa nokuphikisana nokuxhashazwa kwezilwane nonya.

Isebenza kanjani: I-Veganism iyindlela eqinile yokudla imifino.

Ngaphandle kokuqeda inyama, iqeda ubisi, amaqanda, nemikhiqizo eyenziwe yizilwane, njenge-gelatin, uju, i-albumin, i-whey, i-casin, nezinye izinhlobo zikavithamini D3.

Ukwehla kwesisindo: Ukudla kwe-vegan kubonakala kusebenza kakhulu ekusizeni abantu banciphise isisindo - imvamisa ngaphandle kokubala amakhalori - ngoba amafutha ayo aphansi kakhulu nokuqukethwe kwe-fiber ephezulu kungakwenza uzizwe ugcwele isikhathi eside.

Ukudla kwama-Vegan kuhlala kuxhunyaniswa nesisindo somzimba esezansi kanye nenkomba yomzimba (BMI) ngokuqhathaniswa nokunye ukudla (,,,,).

Ucwaningo olulodwa lwamasonto ayi-18 lukhombise ukuthi abantu abadla ukudla okunemifino banciphise amakhilogremu ayi-9.3 (4.2 kg) ngaphezu kwalabo abadla ukudla. Iqembu le-vegan lavunyelwa ukuba lidle lize ligcwale, kepha iqembu elilawulayo kwakudingeka likhawulele ama-calories ().

Kodwa-ke, ikhalori lekhalori, izidlo ze-vegan azisebenzi kangcono ekunciphiseni isisindo kunezinye izidlo ().

Ukwehla kwesisindo ekudleni kwe-vegan kuhlotshaniswa kakhulu nokuncipha kwekhalori.

Ezinye izinzuzo: Ukudla okususelwa ezitshalweni kuxhumene nokwehla kwengozi yesifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, kanye nokufa ngaphambi kwesikhathi (,,,,).

Ukunciphisa inyama esetshenzisiwe kunganciphisa nengozi yesifo i-Alzheimer's nokufa ngenxa yesifo senhliziyo noma umdlavuza (,,,,).

Okubi: Ngoba izidlo ze-vegan zikuqeda ngokuphelele ukudla kwezilwane, zingaba nezakhi ezimbalwa, kufaka phakathi uvithamini B12, uvithamini D, iodine, i-iron, i-calcium, i-zinc, ne-omega-3 fatty acids (,,,,).

Ukudla kwe-Vegan kukhipha yonke imikhiqizo yezilwane. Kungadala ukulahleka kwesisindo ngenxa yokudla okungaphansi kwekhalori ngenkathi kunciphisa ubungozi bezifo ezimbalwa.

3. Ukudla Okuphansi Kwe-Carb

Ukudla okuphansi kwe-carb kuye kwathandwa amashumi eminyaka - ikakhulukazi ekwehliseni isisindo.

Kunezinhlobo eziningana zokudla okuphansi kwe-carb, kepha konke kubandakanya ukukhawulelwa kokudla kwe-carb ku-20-150 amagremu ngosuku.

Inhloso eyinhloko yokudla ukuphoqa umzimba wakho ukuthi usebenzise amafutha amaningi kuphethiloli esikhundleni sokusebenzisa i-carbs njengomthombo oyinhloko wamandla.

Isebenza kanjani: Ukudla okuphansi kwe-carb kugcizelela inani elingenamkhawulo lamaprotheni namafutha ngenkathi kunciphisa kakhulu ukudla kwakho kwe-carb.

Lapho ukutholakala kwe-carb kuphansi kakhulu, ama-acid anamafutha ahanjiswa angene egazini lakho futhi athuthelwe esibindini sakho, lapho amanye awo aguqulwa abe ngamaketoni.

Umzimba wakho ungasebenzisa ama-fatty acids namaketoni ngokungabikho kwama-carbs njengomthombo wawo oyinhloko wamandla.

Ukwehla kwesisindo: Ucwaningo oluningi lukhombisa ukuthi ukudla okune-carb ephansi kusiza kakhulu ekwehliseni isisindo, ikakhulukazi kubantu abakhuluphele ngokweqile nabakhuluphele (,,,,).

Kubonakala sengathi ziyasebenza kakhulu ekunciphiseni amafutha esisu ayingozi, angafakwa ezungeze izitho zakho (,).

Abantu abadla ukudla okune-carb ephansi kakhulu bavame ukufinyelela ezweni elibizwa nge-ketosis. Ucwaningo oluningi luthi ukudla okune-ketogenic kuholela ekulahlekelweni kwesisindo okuphindwe kabili kunokudla okunamafutha aphansi, okunomkhawulo wekhalori (,,,).

Ezinye izinzuzo: Ukudla okuphansi kwe-carb kuvame ukunciphisa isifiso sakho sokudla futhi kukwenze uzizwe ungalambile kakhulu, okuholela ekwehliseni okuzenzakalelayo kokudla kwekhalori (,).

Ngaphezu kwalokho, ukudla okune-carb ephansi kungasizakala ngezici eziningi eziyingozi zezifo, njenge-triglycerides yegazi, amazinga e-cholesterol, amazinga kashukela egazini, amazinga e-insulin, nomfutho wegazi (,, 43,,).

Okubi: Ukudla okunama-carb aphansi akuhambisani nawo wonke umuntu. Abanye bazizwa bekhulu kubo kanti abanye bazizwa bephatheke kabi.

Abanye abantu bangathola ukwanda kwe-cholesterol "embi" ye-LDL ().

Ezimweni ezingavamile kakhulu, ukudla okune-carb ephansi kakhulu kungadala isimo esibi esibizwa nge-nondiabetic ketoacidosis. Lesi simo sibonakala sijwayeleke kakhulu kubantu besifazane abancelisayo futhi singaba yingozi uma singalashiwe (,,,).

Kodwa-ke, ukudla okune-carb ephansi kuphephile kubantu abaningi.

Ukudla okuphansi kwe-carb kunciphisa kakhulu ukudla kwe-carb bese uphusha umzimba wakho ukusebenzisa amafutha ukwenza uphethiloli. Zisiza ekwehliseni isisindo futhi zixhunyaniswe nezinye izinzuzo eziningi zezempilo.

4. Ukudla KwamaDukan

Ukudla kwe-Dukan kuyiprotheni ephezulu, ukudla okuphansi kwesisindo se-carb kwehlukaniswe izigaba ezine - izigaba ezimbili zokwehlisa isisindo kanye nezigaba ezimbili zokugcinwa.

Uhlala isikhathi esingakanani esigabeni ngasinye kuya ngesisindo odinga ukusilahla. Isigaba ngasinye sinephethini yaso yokudla.

Isebenza kanjani: Izigaba zokwehlisa isisindo ngokuyinhloko zisuselwa ekudleni ukudla okungenamkhawulo kwamaprotheni amaningi kanye namandla we-oat bran.

Ezinye izigaba zibandakanya ukungeza imifino engeyona yesitashi elandelwa amanye ama-carbs namafutha. Kamuva, kuzoba nezinsuku ezimbalwa nezimbalwa zamaprotheni amsulwa ukugcina isisindo sakho esisha.

Ukwehla kwesisindo: Kokunye ukuhlola, abesifazane abalandela ukudla kwaseDukan badle cishe ama-calories ayi-1 000 no-100 amagremu wamaprotheni ngosuku futhi balahlekelwa isilinganiso samakhilogremu angama-33 (15 kg) emavikini ayi-8-10 ().

Futhi, ezinye izifundo eziningi zikhombisa ukuthi amaprotheni aphezulu, ukudla okunama-carb amancane angaba nezinzuzo ezinkulu zokulahlekelwa isisindo (,,,).

Lokhu kufaka phakathi isilinganiso esiphakeme semetabolic, ukwehla kwehormone yendlala ghrelin nokwanda kwamahomoni amaningi okugcwala (,,,).

Ezinye izinzuzo: Ngaphandle kokwehla kwesisindo, azikho izinzuzo ezirekhodiwe zokudla kwamaDukan ezincwadini zesayensi.

Okubi: Kuncwaningo oluncane kakhulu lwekhwalithi olutholakalayo ekudleni kwamaDukan.

Ukudla kwamaDukan kukhawulela womabili amafutha nama-carbs - isu elingasuselwa kusayensi. Ngokuphambene nalokho, ukudla amanoni njengengxenye yokudla okuphezulu kwamaprotheni kubonakala kukhuphula izinga lokunciphisa umzimba uma kuqhathaniswa nakho kokubili ukudla okune-carb ephansi kanye namafutha amancane ().

Ngaphezu kwalokho, ukulahleka kwesisindo okusheshayo okutholwe ukukhawulelwa okunzima kwekhalori kuvame ukudala ukulahleka kwemisipha okuphawulekayo ().

Ukulahleka kwesisindo semisipha kanye nokuvinjelwa okunzima kwekhalori nakho kungadala ukuthi umzimba wakho wonge amandla, kwenze kube lula kakhulu ukuthola isisindo ngemuva kokulahlekelwa yiso (,,,).

Ukudla kwamaDukan akuvivinywanga ezifundweni zabantu ezisezingeni eliphakeme. Ukudla kungadala ukwehla kwesisindo, kepha futhi kunganciphisa imetabolism yakho futhi kukwenze ulahlekelwe yisisindo somzimba kanye namafutha.

5. I-Ultra-Low-Fat Ukudla

Ukudla okunamafutha amancane kuvimbela ukusetshenziswa kwakho kwamafutha kube ngaphansi kwama-10% wamakhalori ansuku zonke.

Ngokuvamile, ukudla okunamafutha aphansi kunikeza cishe ama-30% ama-calories ayo njengamafutha.

Ucwaningo luveza ukuthi lokhu kudla akusebenzi ekunciphiseni isisindo esikhathini eside.

Abagqugquzeli bokudla okunamafutha amancane bathi ukudla kwendabuko okunamafutha amancane awekho ngokwanele emafutheni nokuthi ukudla okunamafutha kudinga ukuhlala ngaphansi kuka-10% wamakhalori esewonke ukukhiqiza izinzuzo zezempilo kanye nokwehlisa isisindo.

Isebenza kanjani: Ukudla okunamafutha amancane kune-10% noma amakhalori ambalwa kusuka kumafutha. Ukudla ikakhulu kusekelwe ezitshalweni futhi kunokudla okulinganiselwe kwemikhiqizo yezilwane ().

Ngakho-ke, ngokuvamile iphezulu kakhulu kuma-carbs - azungeze u-80% wama-calories - futhi aphansi kunamaprotheni - kuma-calories ayi-10%.

Ukwehla kwesisindo: Lokhu kudla kufakazele ukuthi kuphumelele kakhulu ekwehliseni isisindo phakathi kwabantu abakhuluphele. Kokunye ukuhlola, abantu abakhuluphele banciphise isilinganiso samakhilogremu angu-63 ekudleni okungenawo amafutha amaningi ().

Olunye ucwaningo lwamaviki angu-8 ngokudla okuqukethe amafutha ayi-7-14% kukhombise ukwehla kwesisindo esiphakathi kwamakhilogremu ayi-14.8 (6.7 kg) ().

Ezinye izinzuzo: Ucwaningo lukhombisa ukuthi ukudla okunamafutha we-ultra-low kungathuthukisa izici eziningana zobungozi besifo senhliziyo, kufaka phakathi umfutho wegazi ophakeme, i-cholesterol ephezulu, nezimpawu zokuvuvukala (,, 71,,,).

Ngokumangazayo, lokhu kudla okunama-carb aphezulu, okunamafutha amancane nakho kungaholela ekuthuthukisweni okuphawulekayo kuhlobo lwesifo sikashukela sohlobo 2 (,,,).

Ngaphezu kwalokho, kunganciphisa ukukhula kwe-multiple sclerosis - isifo esizimele esithinta ubuchopho bakho, umgogodla nezinzwa ze-optic emehlweni (,).

Okubi: Ukuvinjelwa kwamafutha kungadala izinkinga zesikhathi eside, njengoba amafutha adlala izindima eziningi ezibalulekile emzimbeni wakho. Lokhu kufaka phakathi ukusiza ukwakha ulwelwesi lwama-cell namahomoni, kanye nokusiza umzimba wakho ukuthi uthathe amavithamini ancibilikayo anamafutha.

Ngaphezu kwalokho, i-ultra-low-fat diet ibekela ukudla okuningi ukudla okunempilo, ayinakho okuhlukahlukene, futhi kunzima kakhulu ukunamathela kukho.

Ukudla okunamafutha we-ultra-low kuqukethe ngaphansi kwama-10% ama-calories ayo kusuka kumafutha. Kungadala ukwehla kwesisindo okuphawulekayo futhi kungahle kube nezinzuzo ezihlaba umxhwele zesifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, kanye ne-multiple sclerosis.

6. Ukudla kwe-Atkins

Ukudla kwe-Atkins kungukudla okwaziwa kakhulu okuphansi kwesisindo se-carb.

Abaxhasi bayo baphikelela ukuthi unganciphisa isisindo ngokudla amaprotheni amaningi kanye namafutha ngendlela othanda ngayo, inqobo nje uma ugwema ama-carbs.

Isizathu esiyinhloko sokuthi kungani izidlo eziphansi ze-carb zisebenza kahle ekulahlekelweni kwesisindo ukuthi zinciphisa isifiso sakho sokudla.

Lokhu kudala ukuthi udle amakhalori ambalwa ngaphandle kokucabanga ngakho (,).

Isebenza kanjani: Ukudla kwe-Atkins kuhlukaniswe izigaba ezine. Kuqala ngesigaba sokungeniswa, lapho udla khona ngaphansi kwama-gramu angama-20 ama-carbs ngosuku amasonto amabili.

Ezinye izigaba zibandakanya ukubuyisa kancane kancane ama-carbs enempilo ekudleni kwakho njengoba usondela kusisindo somgomo wakho.

Ukwehla kwesisindo: Ukudla kwe-Atkins kufundwe kabanzi futhi kwatholakala ukuthi kungaholela ekunciphiseni isisindo ngokushesha kunokudla okunamafutha aphansi (,).

Olunye ucwaningo luthi ukudla okuphansi kwe-carb kuyasiza kakhulu ekwehliseni isisindo. Baphumelela ikakhulukazi ekunciphiseni amafutha esiswini, amafutha ayingozi kakhulu azifaka emgodini wakho wesisu (,,,,,,).

Ezinye izinzuzo: Ucwaningo oluningi lukhombisa ukuthi ukudla okuphansi kwe-carb, njengokudla kwe-Atkins, kunganciphisa izinto eziningi eziyingozi ezifweni, kufaka phakathi i-triglycerides yegazi, i-cholesterol, ushukela wegazi, i-insulin, nomfutho wegazi (,, 43,,).

Uma kuqhathaniswa nezinye izidlo zokwehlisa isisindo, ukudla okune-carb ephansi nakho kuthuthukisa kangcono ushukela wegazi, “okuhle” i-cholesterol ye-HDL, i-triglycerides, nezinye izimpawu zempilo (,).

Okubi: Njengezinye izidlo eziphansi kakhulu ze-carb, ukudla kwe-Atkins kuphephile futhi kunempilo kubantu abaningi kepha kungadala izinkinga ezimweni ezingavamile.

Ukudla kwe-Atkins kungukudla okuphansi kwesisindo se-carb. Kuyasebenza ekwehliseni isisindo kodwa futhi kunezinzuzo zezinye izici eziningi zobungozi besifo.

7. Ukudla kwe-HCG

Ukudla kwe-HCG kuwukudla okwedlulele okuhloselwe ukudala ukulahleka kwesisindo okusheshayo okungafika kumakhilogremu ayi-1-2 (0.45-1 kg) ngosuku.

Abaxhasi bayo bathi ikhulisa imetabolism kanye nokulahleka kwamafutha ngaphandle kokunciphisa indlala (,).

I-HCG (i-chorionic gonadotropin yomuntu) iyi-hormone ekhona emazingeni aphezulu ngesikhathi sokukhulelwa kwasekuqaleni.

Itshela umzimba wowesifazane ukuthi ukhulelwe futhi igcina ukukhiqizwa kwamahomoni abalulekile ekukhuleni kwengane. Iphinde yasetshenziselwa ukwelapha izingqinamba zokuzala ().

Isebenza kanjani: Ukudla kuhlukaniswe izigaba ezintathu. Phakathi nesigaba sokuqala, uqala ukuthatha izithasiselo ze-HCG.

Esigabeni sesibili, ulandela i-ultra-low-calorie diet yama-calories angu-500 kuphela ngosuku, kanye namaconsi e-HCG, ama-pellets, imijovo noma izifutho. Isigaba sokuncipha kwesisindo sinqunyelwe amasonto ama-3-6 ngasikhathi.

Esigabeni sesithathu, uyeka ukuthatha i-HCG futhi wandise kancane ukudla kwakho.

Ukwehla kwesisindo: Ukudla kwe-HCG kubangela ukwehla kwesisindo, kepha ucwaningo oluningi luphetha ngokuthi ukwehla kwesisindo kungenxa yokudla okunama-low-low-calories kuphela - hhayi i-HCG hormone (,,,).

Ngaphezu kwalokho, i-HCG ayitholakalanga ukunciphisa indlala.

Ezinye izinzuzo: Ngaphandle kokwehla kwesisindo, azikho izinzuzo ezibhalwe phansi zokudla kwe-HCG.

Okubi: Njengezinye izinhlobo zokudla okunama-high-low-calorie, ukudla kwe-HCG kungadala ukulahleka kwemisipha, okuholela ekwehliseni ikhono lokushisa ama-calories ().

Ukuvinjelwa okunzima okunjalo kwekhalori kuqhubeka kunciphisa inani lamakhalori asha umzimba wakho. Lokhu kungenxa yokuthi umzimba wakho ucabanga ukuthi ubulawa yindlala ngakho-ke uzama ukugcina amandla ().

Ngaphezu kwalokho, imikhiqizo eminingi ye-HCG emakethe imikhonyovu futhi ayinayo i-HCG. Imijovo kuphela ekwazi ukukhuphula amazinga egazi ale hormone.

Ngaphezu kwalokho, lokhu kudla kunemiphumela emibi eminingi, kufaka phakathi ikhanda, ukukhathala nokudangala. Kukhona futhi umbiko owodwa wowesifazane okhulisa amahlule egazi, okungenzeka ukuthi abangelwa yi-diet ().

I-FDA ayikuthandi lokhu kudla, ikubiza ngokuthi kuyingozi, akukho emthethweni futhi kuyinkohliso ().

Ukudla kwe-HCG kungukudla okusheshayo kokunciphisa umzimba. Akususelwa kubuphi ubufakazi besayensi futhi kunganciphisa isilinganiso semetabolism futhi kubangele ukulahleka kwemisipha, ikhanda, ukukhathala nokudangala.

8. Ukudla Kwendawo

I-Zone Diet iwukudla okunomthwalo ophansi we-glycemic onomkhawulo we-carbs ku-35-45% wama-calories nsuku zonke namaprotheni kanye namafutha kuya ku-30% ngakunye ().

Incoma ukudla kuphela ama-carbs ane-low glycemic index (GI).

I-GI yokudla ilinganisela ukuthi inyusa kangakanani amazinga eglucose egazini lakho ngemuva kokudla.

I-Zone Diet ekuqaleni yathuthukiswa ukunciphisa ukuvuvukala okubangelwa ukudla, kubangele ukuncipha, futhi kunciphise ubungozi bezifo ezingamahlalakhona ().

Isebenza kanjani: IZone Diet incoma ukulinganisa ukudla ngakunye ne-1/3 protein, izithelo ezi-2/3 ezimibalabala nemifino, nedeshi lamafutha - okungamafutha e-monounsaturated, njengamafutha omnqumo, ukwatapheya, noma ama-alimondi.

Iphinde ibeke umkhawulo we-high-GI carbs, njengobhanana, ilayisi namazambane.

Ukwehla kwesisindo: Izifundo zokudla okuphansi kwe-GI kunalokho azihambisani. Ngenkathi abanye bethi indlela yokudla ikhuthaza ukwehla kwesisindo futhi inciphise ukudla, abanye bakhombisa ukuncipha kwesisindo okuncane kakhulu uma kuqhathaniswa nokunye ukudla (,,,).

Ezinye izinzuzo: Inzuzo enkulu yalokhu kudla ukunciphisa izinto ezinobungozi zesifo senhliziyo, njengokunciphisa i-cholesterol ne-triglycerides (,,,,).

Olunye ucwaningo luphakamisa ukuthi i-Zone Diet ingathuthukisa ukulawula ushukela egazini, inciphise ukuzungeza okhalweni, futhi yehlise ukuvuvukala okungapheli kubantu abakhuluphele ngokweqile noma abakhuluphele abane-type 2 diabetes ().

Okubi: Enye yezingqinamba ezimbalwa zalokhu kudla ukuthi kunciphisa ukusetshenziswa kwemithombo ethile ye-carb enempilo, njengobhanana namazambane.

I-Zone Diet iwukudla okuphansi kwe-GI. Izifundo ngezinzuzo zayo zokwehlisa isisindo azihambelani, kepha indlela yokudla ithuthukisa izimpawu eziningi ezibalulekile zezempilo futhi yehlise ubungozi besifo senhliziyo.

9. Ukuzila ukudla okungapheli

Ukuzila okungapheli ngezikhathi ezithile komzimba wakho phakathi kwezikhathi zokuzila nokudla.

Esikhundleni sokukhawulela ukudla okudlayo, kuyalawula ukuthi ukudla nini. Ngakho-ke, kungabonakala njengokuningi kwephethini yokudla kunokudla.

Izindlela ezithandwa kakhulu zokuzila ukudla ngezikhathi ezithile yilezi:

• Indlela engu-16/8: Kuhilela ukweqa isidlo sasekuseni nokukhawulela isikhathi sakho sokudla sansuku zonke kuya emahoreni ayisishiyagalombili, bese uzila ukudla amahora angu-16 asele osuku.
• Indlela yokudla-yeka ukudla: Kubandakanya ukuzila kwamahora angama-24 kanye noma kabili ngeviki ezinsukwini ezingalandelani.
• Ukudla okungu-5: 2: Ezinsukwini ezimbili ezingalandelani zeviki, unciphisa ukudla kwakho kuma-calories angama-500-600. Awubekeli ukudla ezinsukwini ezinhlanu ezisele.
• Ukudla Kwempi: Yidla izithelo ezincane kanye nemifino eluhlaza emini nesidlo esisodwa esikhulu ebusuku.

Isebenza kanjani: Ukuzila okungapheli kuvame ukusetshenziselwa ukwehlisa isisindo ngoba kuholela ekuvinjelweni okulula kakhulu kwekhalori.

Kungakwenza udle amakhalori ambalwa jikelele - inqobo nje uma ungakhokhelwa ngokweqile ngokudla okuningi ngesikhathi sokudla.

Ukwehla kwesisindo: Ukuzila ukudla ngezikhathi ezithile kuphumelela kakhulu ekwehliseni isisindo. Kukhonjisiwe ukuthi kubangele ukwehla kwesisindo sika-3-8% esikhathini esingamasonto ama-3-24, nokuningi okuqhathaniswa nokudla okuningi kwesisindo (,).

Ngaphezu kokubanga ukulahleka kwemisipha okuncane kunokuvinjelwa okujwayelekile kwekhalori, kungakhuphula izinga lakho lokunciphisa umzimba ngo-3.6-14% esikhathini esifushane (,,,).

Ezinye izinzuzo: Ukuzila ukudla ngezikhathi ezithile kunganciphisa izimpawu zokuvuvukala, amazinga e-cholesterol, ama-triglycerides egazi, namazinga kashukela egazini (,,,).

Ngaphezu kwalokho, ukuzila ukudla ngezikhathi ezithile kuye kwaxhunyaniswa namazinga akhulayo e-hormone yokukhula komuntu (HGH), ukuthuthukisa ukuzwela kwe-insulin, ukulungiswa kwamaselula okuthuthukisiwe, nokuguqulwa kwezinhlobo zofuzo (,,,,).

Ucwaningo lwezilwane luphakamisa nokuthi kungasiza amangqamuzana amasha obuchopho ukuthi akhule, andise isikhathi sokuphila, futhi avikele isifo se-Alzheimer nomdlavuza (,,,).

Okubi: Yize ukuzila ngezikhathi ezithile kuphephile kubantu abondlekile futhi abanempilo, akuhambelani nawo wonke umuntu.

Olunye ucwaningo luthi akusizi ngalutho kwabesifazane njengakwabesilisa (,).

Ngaphezu kwalokho, abanye abantu kufanele bagweme ukuzila ukudla, kufaka phakathi labo abazwela ukwehla kwamazinga kashukela egazini, abesifazane abakhulelwe, omama abancelisayo, intsha, izingane, nabantu abangondlekile, abanesisindo esincane, noma abanesakhamzimba.

Ukuzila okungapheli kuvumela umjikelezo womzimba wakho phakathi kokuzila nokudla. Kuyasebenza kakhulu ekwehliseni isisindo futhi kuye kwaxhunyaniswa nezinzuzo eziningi zezempilo.

Okusemqoka

Akukho ukudla kwesisindo okuphelele.

Ukudla okuhlukahlukene kusebenza kubantu abehlukene, futhi kufanele ukhethe okukodwa okuhambisana nendlela yakho yokuphila nokunambitheka kwakho.

Ukudla okungcono kakhulu kuwe yilokho onamathela kukho esikhathini eside esizayo.