Okufanele Ukwazi Ngokunye Ukuzila Ukudla Kosuku

-Delile

• Izinzuzo Zokuzila Okunye Usuku
• Ukwehla kolunye usuku lokuzila ukudla
• Buyekeza kwe-

Njengoba wonke umuntu ekhuluma ngokuzila ukudla ngezikhathi ezithile kamuva nje, kungenzeka ukuthi ucabange ukukuzama kodwa ukhathazeke ngokuthi ngeke ukwazi ukunamathela esimisweni sokuzila njalo ngosuku olulodwa. Nokho, ngokocwaningo oluthile, ungathatha izinsuku zokuzila ukudla futhi uzuze zonke izinzuzo zokuzila ukudla.

Hlangana: ukuzila ukudla kolunye usuku (ADF).

Abaphenyi e-University of Illinois eChicago babeka iqembu lamavolontiya akhuluphele ngokweqile ekudleni okunamafutha okungamaphesenti angama-25 noma ekudleni okunamafutha okungamaphesenti angama-45. Bonke ababambiqhaza basebenza ukuzila ukudla okwahlukile ngosuku, beshintshana phakathi kwezinsuku zokudla amaphesenti ayi-125 wezidingo zabo zekhalori nezinsuku zokuzila, lapho bevunyelwe khona ukuthi badle kuze kufike kumaphesenti angama-25 wezidingo zabo zokunciphisa umzimba phakathi kwewindi lamahora amabili.

Izinzuzo Zokuzila Okunye Usuku

Ngemva kwamasonto ayisishiyagalombili, amaqembu womabili alahlekelwa isisindo esibalulekile-ngaphandle kokulahlekelwa isisindo somzimba-futhi anciphisa amafutha e-visceral, amafutha abulalayo azungeze izitho zakho zangaphakathi. Ukudla okunamafutha aphezulu nakho bekuhambisana kangcono futhi kwehlise isisindo esithe xaxa. Akumangazi lokho ngoba amafutha anezela ekudleni. Ngibonile amakhasimende ami edla inyama, ukwatapheya, amafutha omnqumo, nokunye ukudla okunamafutha amaningi okwengeza ama-calories engeziwe ekudleni nokho kusephumela ekuncipheni kwesisindo esingamakhilogremu amahlanu ngeviki, kanye nobungozi benhliziyo nemithambo yegazi kanye nokwakheka kwamafutha omzimba ngisho ngaphandle kokuzila ukudla. (Bheka: Esinye Isizathu Sokudla Amafutha Anempilo Engeziwe.)

Ngakho-ke uma unentshisekelo yokwehlisa isisindo, ungase ungadingi ukushintsha uhlobo lokudla (isb: amafutha aphansi noma amafutha amaningi) osuvele uwalandelayo-vele uguqule iphethini yakho yokudla. Futhi uma uthatha isinqumo sokuzama ukuzila ukudla kwezinye izinsuku, ungahle ukwazi ukukwenza lokho ngaphandle kokuncishwa okuphelele ngezinsuku ezisheshayo bese wehlisa isisindo. (Akuzona zonke izinhlelo zokwehlisa isisindo ezisebenza kuwo wonke umuntu, kufaka phakathi okunye ukuzila ukudla noma ukuzila ukudla ngezikhathi ezithile. Thola isikhathi esihle sokudla ukuze unciphise isisindo sakho.)

Lokho ebengicabanga ukuthi kuyathakazelisa, ngoba kungakhanyisa ngesimo semetabolism esingasiqondi kahle, ukuthi ngaphandle kokushoda kwekhalori ngamaphesenti angama-50 esikhathini esiyizinsuku ezimbili, amavolontiya agcina isisindo somzimba omncane kunokuba alahlekelwe yimisipha. (Nakhu okunye kokuthi ungakha kanjani imisipha ngenkathi ushisa amafutha.)

Ukwehla kolunye usuku lokuzila ukudla

Ukuzila ukudla noma i-ADF akuyona eyawo wonke umuntu. Kokunye, kungahle kube nokwehluka endleleni abesilisa nabesifazane abasabela ngayo ekuzileni ukudla. Kufanele futhi ukuxwaye ukuzila ukudla uma unenkinga yezempilo edinga ukuthi udle njalo (njengesifo sikashukela) noma unomlando onobudlelwane obungenampilo noma obungahlelekile ngokudla, njengoba sibike kwethi Konke Odinga Ukukwazi Ngokuzila Okungapheli.

Amakhasimende ami angibuza ngaso sonke isikhathi, "Yikuphi ukudla okufanele ngikulandele?" futhi impendulo yami ihlala ifana: Ukudla okukhethayo kufanele kube yilokho ozokujabulela kakhulu. Uma ujabulela ukudla okunamafutha aphansi, khona-ke lena impendulo yakho. Uma uthanda ukudla okunamafutha aphezulu, yehlisa ama-carbs akho futhi uzozizwa wanelisekile futhi unempilo ngalezi zinqumo. Uzonamathela ohlelweni olukhethile ngoba uyakuthanda ukudla. Kuyisinqumo "esiphumelelayo" (futhi sizokusiza ngokuqinisekile ukuthi unamathele ezinhlosweni zakho zokudla okunempilo).

Futhi uma ucabanga ngokuzila okunye okunye kosuku, umbuzo wami kuwe ngukuthi: Uma ungadla ukudla okuncane kakhulu kunalokho obukudinga ngosuku olulodwa, uzokwazi ukuphatha ukudla ukudla okuncane kakhulu ngosuku olulandelayo?

Eyaziwa kuzwelonke njengochwepheshe ekunciphiseni isisindo, umsoco ohlanganisayo, ushukela egazini, nokuphathwa kwezempilo, u-Valerie Berkowitz, M.S., R.D., C.D.E. ungumbhali-ndawonye we Ukulungiswa Kwamafutha Okunenkani, umqondisi wezokudla e-The Center for Balanced Health, kanye nomxhumanisi we-Complete Wellness e-NYC. Ungowesifazane olwela ukuthula kwangaphakathi, injabulo nokuhleka okuningi. Vakashela Izwi likaValerie: Ngempilo Yalo noma @nutritionnohow.

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