Ubuhle Nebubi Bokuzila Okungapheli Kokunciphisa Isisindo

-Delile

• Udinga ukugcina ukushoda kwekhalori.
• Udinga ukukhombisa ukuzithiba.
• Udinga ukungaguquguquki.
• Ngakho-ke, kufanele wena zama ukuzila ukudla ngezikhathi ezithile ukuze ulahlekelwe isisindo?
• Buyekeza kwe-

Ukuzila ukudla okungapheli kokunciphisa umzimba kubonakala kungenye yezindlela zokudla ezishisa kakhulu okwamanje. Kodwa naphezu kokuthandwa kwayo kwamanje, ukuzila sekusetshenziswe izinkulungwane zeminyaka ngezinjongo ezihlukahlukene. (Kungakhulisa imemori yakho, ngokusho kokuzila ukudla okungapheli: Hhayi nje Ukwehlisa Isisindo?. Ayikwenzi. Yize kungaba isu eliphephile lokulahlekelwa isisindo (uma lenziwe kahle!), Empeleni alivezi imiphumela engcono kunezinye izindlela zokulahleka kwamafutha.

Namuhla, kunezindlela ezihlukahlukene abantu abasebenzisa ukuzila ukudla ngezikhathi ezithile ukuze banciphise isisindo. Nazi izindlela ezimbili ezidume kakhulu. (Futhi-ke kukhona lokhu kudla lokho fakes Ukuzila ukudla ngezikhathi ezithile ukuzama ukudala imiphumela efanayo.)

Ukuzila kwamahora angama-24: Le protocol yandiswa nguBrad Pilon encwadini yakhe Yidla, Yima, Yidla. (Ungazise ngempela kwisayensi ngemuva kokuzila ukudla ngezikhathi ezithile zokwehlisa isisindo). Indlela kaBrad ilula kakhulu - vele ungadli izinkathi ezimbili ezingalandelani zamahora angama-24 isonto ngalinye.

16/8: Le protocol yokuzila ukudla idinga ukuthi ufinyeze 'iwindi lakho lokudla' usuku ngalunye ukuze uzilile amahora ayi-16 futhi udle amahora ayisishiyagalombili. Kubantu abaningi, lokhu kusho ukuthi ibhulakufesi iqala emini noma ngo-1 ntambama, bese beyeka ukudla ngo-8 noma ngo-9 ebusuku. usuku ngalunye. (Enye inqubo yokuzila ukudla, i-8-Hour Diet, inciphisa iwindi lakho lokudla ukuze uhhafu lokho.)

Kungakhathaliseki ukuthi iyiphi iphrothokholi oyikhethayo, kunezingxenye ezintathu zomhlaba wonke zokulahlekelwa isisindo abantu abavame ukungazinaki lapho bephendukela ekuzileni ukudla njengendlela yokulahlekelwa isisindo. Nakhu ukuthi bangayithinta kanjani impumelelo yakho ngokuzila ukudla ngezikhathi zokulahleka kwamafutha:

Udinga ukugcina ukushoda kwekhalori.

Ezingeni layo eliyisisekelo, ukuzila ukudla ngezikhathi ezithile kudinga isikhathi eside sokungadli ukuze uma kukhona ukudla, ungadla ngokwejwayelekile futhi ungakhathazeki ngokudla okuncane ukudala ukusilela kwekhalori. (Okokugcina kuvame ukuba yingxenye yohlelo olusebenzayo lokwehlisa isisindo.) Nasi isibonelo esisebenzayo:

Indlela yokudla yendabuko: Ushisa ama-calories ayi-1750 ngosuku, ngakho-ke udla ama-calories ayi-1250 ngosuku ukudala ukushiyeka kwekhalori elingu-500 / ngosuku. Phakathi nesonto, uzoba nokushoda kwekhalori okuphelele kwama-calories angu-3500, okukhiqiza cishe iphawundi elingu-1 lokuncipha kwesisindo ngesonto.

Indlela Yokuzila Isikhathi Eside: Ushisa ama-calories angu-1750 ngosuku futhi, esikhundleni sokudla kancane usuku ngalunye, ukhetha ukuzila ukudla izikhathi ezimbili ezingalandelani zamahora angu-24 phakathi nesonto. Isonto lonke, udla ngokulingana nomzimba wakho okudingayo (ama-calories angu-1750/ngosuku). Lokhu kudala ukushoda kwekhalori kweviki kwama-calories angama-3500, okuveza cishe iphawundi elilodwa lokwehlisa isisindo ngesonto.

Udinga ukukhombisa ukuzithiba.

Ukuzithiba kuyadingeka ngezikhathi zokuzila hhayi ukuzila. Uziklomelisa ngokwekhalori nge-a ngempumelelo okusheshayo kuphikisana nalokhu ozama ukukufeza. UPilon uyeluleka, "Uma uqeda ukuzila kwakho, udinga ukwenza sengathi ukuzila kwakho akukaze kwenzeke. Asikho isinxephezelo, awukho umvuzo, ayikho indlela ekhethekile yokudla, akukho ukuzamazama okukhethekile, iziphuzo noma amaphilisi." Lokhu kunzima kunokuzwakala, kepha kubalulekile ekuzileni kwakho ukuze uphumelele ekunciphiseni isisindo. Ukuzila ukudla amahora amaningana akukuniki imvume yokudla noma yini oyifunayo nganoma yini oyifunayo. (Lezi zeluleko zingakusiza ukuthi ufunde ukuzithiba ngokwengeziwe ngokudla.)

Udinga ukungaguquguquki.

Ukungaguquguquki kuyikhadi lempondo lokuphumelela kwesisindo sesikhathi eside. Awukwazi ukuzila ukudla izinsuku ezimbalwa, bese ushintshela ekudleni okune-carb ephansi isonto lonke, bese ubuyela ekuzileni ukudla noma endleleni yokudla ephezulu. Abantu engibaphumelele kakhulu ngokuzila ukudla ukuze banciphise isisindo bakuthatha njengendlela yesikhathi eside yokulahlekelwa nokugcina isisindo sabo - hhayi ukulungisa okusheshayo ukwehlisa isisindo ngokushesha. Lapho uhlala uzila njalo (hhayi isikhathi sokuzila kwangempela, kepha izinsuku, amasonto, izinyanga ozisebenzisa ngokuzila ukudla ngezikhathi ezithile), izinzuzo eziningi ozozithola. Njengoba isikhathi siqhubeka, umzimba wakho uzoba nesikhathi sokwengeza ama-enzyme afanele nezindlela zokwandisa ukushiswa kwamafutha ngesikhathi sakho sokuzila. (Qaphela Izindlela Eziyi-10 Ezingaqondakali Zokudla Nezindlela Zokuqina.)

Ngakho-ke, kufanele wena zama ukuzila ukudla ngezikhathi ezithile ukuze ulahlekelwe isisindo?

Ukuzila ukudla ukwehlisa isisindo kusebenza, kodwa kanjalo nezinye izindlela eziningi. Ayikho indlela yokudla eyimilingo. Olunye ucwaningo lubonisa ukuthi ukudla okuphansi kakhulu kwe-carbohydrate kuveza izinzuzo ezifanayo zokuzila ngaphandle kokufuna ukuthi uyeke ukudla. Uma uzithola udla ngokweqile ngemuva kokuzila noma uma uthola ukuxegisa nekhanda elikhanyayo ngenkathi uzila (izimpawu ze-hypoglycemia), ukuzila ukudla mhlawumbe akuyona indlela enhle kuwe. Yazi umzimba wakho bese ukhetha uhlelo lokudla olufanele ngokufanele.

Buyekeza kwe-