Konke Ofuna Ukukwazi Ngokuzila ukudla okomile

-Delile

• Izinzuzo ezikhonjelwe
• Ukwehla kwesisindo
• Ukusebenza komzimba okuthuthukisiwe
• Ukuvuselelwa kweseli
• Ukunciphisa ukuvuvukala
• Izinzuzo zesikhumba
• Izinzuzo ezingokomoya
• Imiphumela esheshayo isiyonke
• Okuqhamuka uma udla imishanguzo
• Izinkinga
• Ukuzila ukudla
• Ezinye izindlela zokwehlisa isisindo
• Okubalulekile

Ukuzila ukudla lapho uvikela ngokuzithandela ukudla. Sekuqhutshwa amaqembu enkolo emhlabeni wonke izinkulungwane zeminyaka. Lezi zinsuku, noma kunjalo, ukuzila ukudla sekuyindlela ethandwayo yokwehlisa isisindo.

Ukuzila ukudla okomile, noma ukuzila ngokuphelele, kuvimbela kokubili ukudla noketshezi. Ayivumeli noma yikuphi uketshezi, kufaka phakathi amanzi, umhluzi netiye. Lokhu kwehlukile ekuzileni okuningi, okukhuthaza ukungena kwamanzi.

Ziningi izindlela zokuzila. Ukuzila ukudla okomile kungenziwa nganoma iyiphi indlela, kufaka phakathi:

• Ukuzila ukudla okungapheli. Imijikelezo yokuzila ukudla ngezikhathi ezithile phakathi kokuzila nokudla. Abantu abaningi benza indlela engu-16/8, evimbela ukudla ukudla amahora angu-16 futhi evumela ukudla ngesikhathi sewindi lamahora ayi-8.
• Ukuzila ukudla okuhlukile ngosuku. Ukuzila okunye okunye kosuku kwenziwa nsuku zonke. Kuyindlela yokuzila yosuku olungu-1.
• Yidla-misa-udle. Ngale ndlela, uzila ukudla amahora angama-24 kanye noma kabili ngesonto.
• Ukuzila ukudla ngezikhathi ezithile. Ukudla kudliwe kunqunyelwe inani elibekiwe lezinsuku, njengokuzila ukudla kwezinsuku ezi-3 kanye ngenyanga.

Ngokuvamile, kunobunye ubufakazi bokuthi ukuzila ukudla kunezinzuzo ezifana nokwehlisa isisindo kanye nokuguga kancane.

Kodwa ukuzila ukudla okomile kungaba yingozi. Njengoba ungavunyelwe ukuphuza amanzi, ubeka engcupheni yokuphelelwa amandla kwamanzi nezinye izinkinga.

Kukhona futhi nocwaningo olwanele ngezinzuzo zokuzila ukudla okomile. Kule ndatshana, sizohlola izinzuzo ezicatshangelwayo, kanye nemiphumela emibi engaba khona nezingozi zomkhuba.

Izinzuzo ezikhonjelwe

Abalandeli bokuzila ukudla okomile bathi bathole izinzuzo ezilandelayo. Ake sihlole isayensi ngemuva kwesimangalo ngasinye.

Ukwehla kwesisindo

Ngokusho kwabasekeli, ukuzila ukudla okomile kuyasebenza ekwehliseni isisindo. Lokhu kungenzeka kuhlobene nokuvinjelwa okwedlulele kwama-calories.

Kukhona ucwaningo oluthile ngokuzila ukudla okomile nokwehlisa isisindo. Ocwaningweni lwango-2013 kwiJournal of Human Nutrition and Dietetics, ososayensi bahlaziya imiphumela yokuzila ukudla ngesikhathi seRamadan, iholide lamaSulumane lenyanga yonke. Abantu abazila ukudla ngesikhathi seRamadan abadli noma baphuze kusukela ekuphumeni kwelanga kuya ekushoneni kwalo inyanga eyodwa.

Ucwaningo lubandakanya abantu abadala abangama-240 abazila ukudla okungenani izinsuku ezingama-20. Isonto ngaphambi kweRamadan, abacwaningi balinganisa isisindo somzimba sabahlanganyeli futhi babala inkomba yomzimba wabo (BMI).

Isonto ngemuva kokuphela kweRamadan, abacwaningi bathatha izilinganiso ezifanayo. Bathole ukuthi isisindo somzimba neBMI kwehle cishe bonke ababambe iqhaza.

Ngenkathi ababambiqhaza bomile ngokuzila, kubalulekile ukuqaphela ukuthi kwenziwa ngezikhathi ezithile. Futhi, ukuzila ukudla kweRamadan kunqunyelwe enyangeni eyodwa kuphela, ngakho-ke akuqhubeki. Futhi kwenziwa kuphela ngabantu abadala abaphilile.

Lokhu okutholakele kusikisela ukuthi ukuzila ukudla okwomile ngezikhathi ezithile kuholela ekwehliseni isisindo kwesikhashana. Ngaphandle kwalokho, abukho ubufakazi obanele besayensi bokuqinisekisa ukuthi ukuzila okuphindiwe, okomile njalo kuphephile noma kuyasebenza.

Ukusebenza komzimba okuthuthukisiwe

Abantu bathi ukuzila okomile kuqinisa amasosha omzimba. Umqondo ngukuthi ukuzila “kusetha kabusha” amasosha omzimba ngokususa amangqamuzana alimele, avumele umzimba ukuthi uvuselele amasha.

Ngokwengeziwe, kunobufakazi bokuthi ukukhawulela ama-calories (kodwa hhayi amanzi) kuthuthukisa ukuvuvukala, okuvikela amasosha omzimba. Kucatshangwa ukuthi ukuvinjelwa okuphelele kwekhalori kunemiphumela efanayo.

Ukuvuselelwa kweseli

Ngokuya kokuvuselelwa kwamaseli, isifundo sezilwane sango-2014 sathola ukuthi ukuzila ukudla isikhathi eside kudala ukuvuselelwa kwamaseli kumagundane. Esivivinyweni sesigaba sokuqala somuntu, abacwaningi abafanayo babona imiphumela efanayo kubantu abanomdlavuza abathola i-chemotherapy.

Kodwa-ke, isifundo somuntu sisezigabeni zaso zokuqala, futhi lo mbhalo awuzange usho ukuthi amanzi avunyelwe yini. Izifundo ziyadingeka ukuthola ukuthi imiphumela efanayo iyenzeka kubantu abaphilile ngenkathi kuzila ukudla.

Ukunciphisa ukuvuvukala

Ukuxhumana phakathi kokuzila ukudla okomile nokuncipha kokuvuvukala nakho kuhlolwe. Ocwaningweni luka-2012 ku, ososayensi balinganisa ama-cytokines a-proinfigueatory yabantu abadala abangama-50 abanempilo ngesonto elilodwa ngaphambi kweRamadan. Lokhu kuphindwe phakathi nesonto lesithathu nangenyanga eyodwa bome ukuzila ukudla kweRamadan.

Ama-cytokines ama-proinfigueatory abahlanganyeli ayephansi kakhulu phakathi nesonto lesithathu lokuzila ukudla okomile. Lokhu kusikisela ukunciphisa ukuvuvukala ngenkathi uzila, okungathuthukisa amasosha omzimba. Kodwa futhi, ukuzila ukudla kweRamadan akuqhubeki, futhi amanzi avunyelwe ngezikhathi ezithile.

Isixhumanisi phakathi kokuzila ukudla okomile nokusebenza okuthuthukile kwamasosha omzimba sidinga olunye ucwaningo

Izinzuzo zesikhumba

Yize ukuphuza amanzi kukhuthaza isikhumba esinempilo, kucatshangwa ukuthi ukuzila ukudla okomile kungasiza. Lokhu kungahle kuhlobene nemiphumela ekhonjisiwe yokuzila ukudla kumasosha omzimba.

Abanye bathi ukuzila ukudla kusekela ukwelashwa kwesilonda. Ngokuya ngokubuyekezwa kuka-2019 ku, ukukhuphuka komzimba ngenxa yokuzila kusiza ukuphulukiswa kwesilonda. Ucwaningo lwezilwane lwango-2011 lubuye lwathola ukuthi ukuzila okwesikhashana, okuphindaphindwayo kusheshisa ukwelashwa kwesilonda kumagundane.

Imiphumela engqubuzanayo ikhona. Ocwaningweni lwezilwane ngo-2012, abacwaningi bathola ukuthi ukuvinjelwa kwekhalori kwehlisa ukuphulukiswa kwesilonda kumagundane.

Abanye abantu bacabanga ukuthi ukuzila ukudla kubambezela izinguquko ezihlobene nobudala, kufaka phakathi ukuguga kwesikhumba. Lokhu kungenzeka ngoba ukuvinjelwa kwekhalori kuhlotshaniswa nokuguga okuhamba kancane. Ngokuya ngocwaningo oluncane lwango-2018 kuCell Metabolism, ukuvinjelwa kwekhalori kunciphise ama-biomarkers okuguga kubantu abasha abangama-53, abadala.

Ngaphandle kwalokhu okutholakele, ucwaningo alutholanga izinzuzo ezithile zesikhumba zokuzila ukudla okomile. Ucwaningo oluningi lwalubandakanya namagundane. Kudingeka izifundo eziningi ukuqinisekisa ukuthi ukuzila ukudla ngaphandle kwamanzi kungasiza isikhumba somuntu.

Izinzuzo ezingokomoya

Kuthiwa ukuzila ukudla okomile nakho kuthuthukisa ingokomoya, okungenzeka ukuthi lihlobene nomkhuba wokuzila ukudla ngokwenkolo.

Abasekeli babike izinzuzo eziningi ezingokomoya, kufaka phakathi:

• ukwandiswa kokubonga
• ukholo olujulile
• ukuqwashisa okuthuthukisiwe
• ithuba lokuthandaza

Ngokusobala, bobabili abantu abakholwayo nabangakholwa baye babika ukuthi bathola izinzuzo zokomoya ngemuva kokuzila ukudla okomile.

Imiphumela esheshayo isiyonke

Abantu bathi izinzuzo zokuzila zikhula ngezikhathi ezivamile, eziphindaphindwayo. Kodwa kunenkolelo yokuthi ukuzila ukudla okomile kuletha imiphumela esheshayo ngoba kuyinto eyeqisa kakhulu.

Lokhu kuyimfundiso. Kuze kube manje, izifundo ziqhathanise kuphela imiphumela yokuzila ukudla ngezikhathi ezithile phakathi neRamadan nezinye izinhlobo zokuzila. Isibonelo ukubuyekezwa kwe-2019 e-Eastern Mediterranean Health Journal, lapho ososayensi bathola ukuthi lokhu kuzila kuveza imiphumela efanayo.

Kepha abacwaningi abakaqhathanisi i- isilinganiso yale miphumela ekuhlolweni okufanayo. Izifundo ezengeziwe ziyadingeka ukuthola ukuthi yiluphi uhlobo lwesivuno esisheshayo imiphumela esheshayo nephephe kakhulu.

Okuqhamuka uma udla imishanguzo

Njengazo zonke izinhlobo zokuzila, ukuzila ukudla okomile kunemiphumela emibi engaba khona. Ungahle uzwe:

• Indlala ephikelelayo. Indlala ingumphumela ohlangothini ovamile wanoma yikuphi ukushesha. Ukugwema amanzi kungakwenza uzizwe ulambile nakakhulu, ngoba amanzi asiza ukukhulisa ukusutha.
• Ukukhathala. Uma ungadli ukudla noma uphuze amanzi, umzimba wakho ngeke ube nophethiloli owenele. Cishe uzozizwa ukhathele, unesiyezi, futhi ubuthakathaka.
• Ukuthukuthela. Njengoba indlala ikhula, nakanjani uzizwa uphoxekile.
• Ukuphathwa ikhanda. Ukukhawulela i-caffeine nezakhamzimba, ikakhulukazi ama-carbohydrate, kungaholela ekhanda.
• Ukugxila okungalungile. Lapho ukhathele futhi ulambile, kungaba nzima ukugxila esikoleni noma emsebenzini.
• Ukwehlisa ukuchama. Ukwehlisa ukudla oketshezi kuzokwenza uchame kancane. Uma uphelelwa amanzi emzimbeni, umchamo wakho ungaba mnyama futhi unuke.

Izinkinga

Uma ukuzila okomile kuqhubeka noma kuphindaphindiwe, kungenzeka izinkinga ezinzima. Lokhu kufaka phakathi:

• Ukuphela kwamanzi emzimbeni. Ukuzila ukudla okomile isikhathi eside kungadala ukoma. Lokhu kungaholela ekungalingani kwe-electrolyte nomfutho wegazi ophansi, okungasongela impilo.
• Izinkinga zomchamo nezinso. Ukwehla kwamanzi emzimbeni kungaholela ekuthelelekeni komgudu womchamo namatshe ezinso.
• Ukushoda komsoco. Ukushoda ngamavithamini namaminerali kuhlotshaniswa nokuzila okuqhubekayo.
• Ukuquleka. Ukwehla kwamanzi emzimbeni kanye ne-hypoglycemia kwandisa ubungozi bokuquleka.
• Ukudla okuphazamisekile. Abanye abantu bangaba sethubeni lokuzitika ngokudla ngemuva kokuzila, okwandisa ubungozi bokudla okungalungile.

Ukuzila ukudla

Ukuzila ukudla okomile kuthinta abantu abehlukene ngezindlela ezahlukene. Kuze kube manje, alukho ucwaningo oluthile mayelana nokuthi kuthatha isikhathi esingakanani ukubona imiphumela.

Kuzoncika ezintweni eziningi, kufaka phakathi:

• impilo yonke
• ubudala
• izinga lomsebenzi wansuku zonke
• uzila kangaki

Ukuqonda ukuthi ezinye izinhlobo zokuzila zisebenza kanjani, cabanga ngocwaningo, olufana nalokhu kubuyekezwa kuka-2015 kuMolecular and Cellular Endocrinology kanye nocwaningo luka-2012 ku- Journal of Public Health. Khumbula ukuthi imiphumela yakho ingahluka.

Ezinye izindlela zokwehlisa isisindo

Ngenkathi ukuzila ukudla kunezinzuzo ezithile, kunezinye izindlela zokwehlisa isisindo, uma lokho kuyinjongo yakho. Lezi zindlela kungenzeka ukuthi zikhiqize imiphumela ehlala njalo ngaphandle kwengozi yezinkinga.

• Yidla uphilile. Yidla ukudla okunezithelo, imifino namaprotheni amancane. Miselela okusanhlamvu okucwengileko okusanhlamvu okuphelele futhi uvikele ushukela ongeziwe ukukhuthaza ukwehla kwesisindo ngaphandle kokushiya izakhi zomzimba ezibalulekile.
• Phuza amanzi. Ukuhlala ulawula i-hydrated indlala futhi kusekela imisebenzi eyisisekelo yomzimba wakho.
• Vocavoca umzimba njalo. Uhlelo oluhle kakhulu lokuzivocavoca lokwehlisa isisindo lubandakanya kokubili i-cardio ne-weightlifting. ICardio ishisa amakhalori amaningi ngeseshini ngayinye, ngenkathi ukuphakamisa izinsimbi kwakha imisipha, kwandisa ukushisa kwekhalori ekuphumuleni.

Okubalulekile

Ukuzila ukudla okomile lapho uvikela ukudla noketshezi. Abasekeli bathi kusiza ukunciphisa umzimba nokuzivikela komzimba, kepha abukho ubufakazi obuqinile bokubuyisela lezi zimangalo.

Okubaluleke kakhulu, ukuzila ukudla okomile kungaba yingozi kakhulu. Kungaholela ekuphelelweni amanzi emzimbeni nakwezinye izinkinga, ikakhulukazi uma kuphindwa.

Kunezindlela ezinempilo, neziphephile zokuzila ukudla noma zokwehlisa isisindo. Uma unentshisekelo yokuzila ukudla, khuluma nodokotela wakho kuqala.