Ingabe Ukuzila Okungaphakathi Kuyasebenza Ekunciphiseni Isisindo?

-Delile

• Kuyini ukuzila ukudla ngezikhathi ezithile?
• Ingabe kusebenza ukunciphisa umzimba?
• Ukusebenzisana ne-keto
• Ezinye izinzuzo
• Amashansi angaba khona
• Okubalulekile

Ukuzila ukudla okungapheli kuyindlela yokudla eye yathandwa kubantu abafuna ukunciphisa isisindo.

Ngokungafani nokudla kanye nezinye izinhlelo zokwehlisa isisindo, akuvimbeli ukukhetha kwakho kokudla noma ukudla. Esikhundleni salokho, konke okubalulekile yikho nini uyadla.

Ngenkathi abanye abantu bethi ukuzila ukudla ngezikhathi ezithile kungaba yindlela ephephile nenempilo yokwehlisa isisindo esiningi, abanye bakuthatha njengokuthi akusebenzi futhi akunakulondolozeka.

Lo mbhalo uyachaza ukuthi ukuzila ukudla ngezikhathi ezithile kusebenza ekunciphiseni isisindo.

Kuyini ukuzila ukudla ngezikhathi ezithile?

Ukuzila ukudla okungapheli kuhilela ukuhamba ngebhayisikili phakathi kwezikhathi zokudla nokuzila ukudla.

Izinhlobo eziningi zale ndlela yokudla zigxile ekunciphiseni ukudla kwakho kanye nokudla okulula ku-window yesikhathi esithile - ngokuvamile phakathi kwamahora ayisithupha kuya kwayisishiyagalombili osuku.

Isibonelo, ukuzila ukudla okungu-16/8 ngezikhathi ezithile kubandakanya ukufaka umkhawulo ekudleni kokudla kube ngamahora ayi-8 ngosuku nokuyeka ukudla phakathi namahora angu-16 asele.

Ezinye izinhlobo zibandakanya ukuzila ukudla kwamahora angama-24 kanye noma kabili ngeviki noma ukusika kakhulu ukudla ikhalori izinsuku ezimbalwa ngesonto kepha ukudla ngokujwayelekile phakathi kwezinye.

Yize iningi labantu lizijwayeza ukuzila ukudla ngezikhathi ezithile ukuthuthukisa ukulahleka kwesisindo, kuye kwahlotshaniswa nezinye izinzuzo eziningi zezempilo. Eqinisweni, ucwaningo lukhombisa ukuthi ukuzila ukudla ngezikhathi ezithile kungathuthukisa amazinga kashukela egazini, kwehle i-cholesterol, futhi kukhulise impilo ende (,).

Ukuzila ukudla okungapheli kuyindlela ethandwayo yokudla evimbela ukudla kwakho kudle isikhathi esithile. Akulinganisi izinhlobo noma inani lokudla okudlayo.

Ingabe kusebenza ukunciphisa umzimba?

Ucwaningo oluningi lukhombisa ukuthi ukuzila ukudla ngezikhathi ezithile kungakhuphula ukulahleka kwesisindo ngezindlela eziningana.

Okokuqala, ukukhawulela ukudla kwakho nokudla okulula kwiwindi lesikhathi eliqinile kunganciphisa ngokwemvelo ukudla kwakho kwekhalori, okungasiza ekunciphiseni isisindo.

Ukuzila ukudla ngezikhathi ezithile nakho kungakhuphula amazinga e-norepinephrine, i-hormone ne-neurotransmitter engakhuphula umzimba wakho ukuze wandise ikhalori elivutha usuku lonke ().

Ngaphezu kwalokho, le ndlela yokudla inganciphisa amazinga e-insulin, i-hormone ehilelekile ekuphathweni koshukela wegazi. Amazinga anciphile angabamba ukushisa kwamafutha ukukhuthaza ukulahleka kwesisindo (,).

Olunye ucwaningo luye lukhombise ukuthi ukuzila ukudla ngezikhathi ezithile kungasiza umzimba wakho ukuba ugcine imisipha yakho ngokuphumelelayo kunokuvinjelwa kwekhalori, okungakhuphula isikhalazo sayo ().

Ngokuya kokunye ukubuyekeza, ukuzila ukudla ngezikhathi ezithile kunganciphisa isisindo somzimba kuze kufike ku-8% futhi kwehlise amafutha omzimba aze afike ku-16% ngaphezu kwamasonto ayi-3-12 ().

Ukusebenzisana ne-keto

Lapho kuhlanganiswe nokudla kwe-ketogenic, ukuzila ukudla ngezikhathi ezithile kungasheshisa i-ketosis futhi kukhulise ukulahleka kwesisindo.

Ukudla kwe-keto, okuphezulu kakhulu emafutheni kepha aphansi kuma-carbs, kuklanyelwe ukuqala i-ketosis.

I-Ketosis yisimo se-metabolic esiphoqa umzimba wakho ukuthi ushise amanoni kaphethiloli esikhundleni se-carbs. Lokhu kwenzeka lapho umzimba wakho uncishwa i-glucose, okuwumthombo wayo omkhulu wamandla ().

Ukuhlanganisa ukuzila ukudla ngezikhathi ezithile nokudla kwe-keto kungasiza umzimba wakho ukufaka i-ketosis ngokushesha ukukhulisa imiphumela. Kunganciphisa ngokufanayo eminye yemiphumela emibi evame ukwenzeka lapho uqala lokhu kudla, kufaka phakathi umkhuhlane we-keto, obonakala ngokuba nesicanucanu, ukuphathwa ikhanda nokukhathala (,).

Ucwaningo lukhombisa ukuthi ukuzila ukudla ngezikhathi ezithile kungakhuphula ukulahleka kwesisindo ngokuqinisa ukushisa kwamafutha kanye ne-metabolism. Uma isetshenziswa ngokuhambisana nokudla kwe-ketogenic, kungasiza ukusheshisa i-ketosis ukukhulisa ukulahleka kwesisindo.

Ezinye izinzuzo

Ukuzila ukudla ngezikhathi ezithile kuye kwaxhunyaniswa nezinye izinzuzo zezempilo. Kungahle:

• Thuthukisa impilo yenhliziyo. Ukuzila okungapheli kukhonjisiwe ukwehlisa amazinga we-cholesterol ephelele ne-LDL (embi), kanye ne-triglycerides, konke okuyizinto eziyingozi zesifo senhliziyo (,).
• Sekela ukulawula ushukela egazini. Ucwaningo oluncane kubantu abayi-10 abanesifo sikashukela sohlobo lwe-2 luphawule ukuthi ukuzila ngezikhathi ezithile kusize ukwehlisa kakhulu amazinga kashukela egazini ().
• Nciphisa ukuvuvukala. Ucwaningo oluningi luye lwathola ukuthi le ndlela yokudla inganciphisa izimpawu ezithile zegazi zokuvuvukala (,).
• Khulisa isikhathi eside. Yize ucwaningo kubantu luntuleka, ezinye izifundo zezilwane zikhombisa ukuthi ukuzila ukudla ngezikhathi ezithile kungakhuphula impilo yakho kanye nezimpawu ezihamba kancane zokuguga (,).
• Vikela ukusebenza kobuchopho. Ucwaningo kumagundane lwembula ukuthi le ndlela yokudla ingathuthukisa ukusebenza kobuchopho futhi ilwe nezimo ezifana nesifo se-Alzheimer's (,).
• Khulisa i-hormone yokukhula komuntu. Ukuzila ukudla ngezikhathi ezithile kungakhuphula ngokwemvelo amazinga ama-hormone okukhula komuntu (HGH), angasiza ekuthuthukiseni ukwakheka komzimba kanye ne-metabolism (,).

Ukuzila ukudla ngezikhathi ezithile kuhlotshaniswa nezinzuzo eziningi zezempilo, kufaka phakathi ukwehla kokuvuvukala, ukukhuphuka kwenhliziyo nobuchopho, nokulawulwa ushukela wegazi okungcono.

Amashansi angaba khona

Iningi labantu lingazijayeza ukuzila ukudla ngezikhathi ezithile ngokuphepha njengengxenye yendlela yokuphila enempilo. Noma kunjalo, kungahle kungabi ukukhetha okungcono kakhulu kuwo wonke umuntu.

Izingane, abantu abanesifo esingelapheki, nabesifazane abakhulelwe noma abancelisayo kufanele babonane nochwepheshe bezokunakekelwa kwempilo ngaphambi kokuqala le ndlela yokudla ukuze baqinisekise ukuthi bathola izakhamzimba abazidingayo.

Abantu abanesifo sikashukela nabo kufanele baqaphele, ngoba ukuzila ukudla kungaholela emaconsi ayingozi emazingeni kashukela futhi kungaphazamisa imithi ethile.

Ngenkathi abasubathi nalabo abasebenza ngokuzikhandla bengazijwayeza ukuphepha ngezikhathi ezithile ngokuphepha, kungcono ukuhlela ukudla nezinsuku ezisheshayo ngokuzilolonga okukhulu ukuze uthuthukise ukusebenza komzimba.

Ekugcineni, le ndlela yokuphila ingahle ingasebenzi kahle kwabesifazane. Eqinisweni, izifundo zabantu nezilwane zibonisa ukuthi ukuzila ukudla ngezikhathi ezithile kungathinta kabi ukulawula ushukela egazini labesifazane, kube nomthelela ekungajwayelekile kokuya esikhathini, futhi kunciphise ukuzala (,,).

Noma ukuzila ngezikhathi ezithile kuphephile futhi kusebenza ngempumelelo, kungahle kungalungeli wonke umuntu. Ngokuphawulekile, ezinye izifundo ziphakamisa ukuthi kungaba nemiphumela emibi eminingana kwabesifazane.

Okubalulekile

Ukuzila okungapheli kukhonjisiwe ukukhulisa imetabolism nokushiswa kwamafutha ngenkathi kugcinwa isisindo somzimba esinciphile, konke lokho kungasiza ekunciphiseni isisindo.

Uma kuhlanganiswe nokunye ukudla okufana nokudla kwe-keto, kungabuye kusheshise i-ketosis futhi kunciphise imiphumela emibi emibi, njengomkhuhlane we-keto.

Yize kungahle kungasebenzi kuwo wonke umuntu, ukuzila ukudla ngezikhathi ezithile kungaba yindlela ephephile nephumelelayo yokunciphisa umzimba.