Imvamisa Yokudla Okufanele - Ungadla Kangaki Ngosuku?

-Delile

• Ngabe Ukudla Okuvamile Njalo Kukhuphula Izinga Lokusetshenziswa Komzimba?
• Ingabe Ukudla Ngokuvamile Ukulinganisela Amazinga Eshukela Wegazi Nokunciphisa Izifiso?
• Ukudla ibhulakufesi, noma ukungadli ibhulakufesi
• Ukweqa Ukudla Ngezikhathi Ngezikhathi Kunezinzuzo Zezempilo
• Okusemqoka

Kunezeluleko eziningi ezididayo mayelana nemvamisa yokudla "okulungile".

Ngokusho kochwepheshe abaningi, ukudla ibhulakufesi gxuma kuqala ukushiswa kwamafutha kanti ukudla oku-5-6 okuncane ngosuku kuvimbela imetabolism yakho ekunciphiseni ijubane.

Kepha ucwaningo empeleni lukhombisa imiphumela exubekile futhi akucaci ukuthi ukudla okuvamile kuyakusiza wehlise isisindo.

Le ndatshana ihlola ukuthi kufanele ngabe udle kangaki futhi ixoxa ngokubaluleka kwempilo ejwayelekile yokuvama kokudla.

Ngabe Ukudla Okuvamile Njalo Kukhuphula Izinga Lokusetshenziswa Komzimba?

Isilinganiso se-Metabolic inombolo yamakhalori asha umzimba wakho esikhathini esithile.

Umqondo wokuthi ukudla kaningi, ukudla okuncane kukhuphula izinga lokunciphisa umzimba kuyinsumansumane eqhubekayo.

Kuyiqiniso ukuthi ukugaya ukudla kuphakamisa imetabolism kancane futhi lo mkhuba waziwa njengomphumela wokudla okune-thermic. Kodwa-ke, inani eliphelele lokudla okusetshenzisiwe elinquma inani lamandla asetshenzisiwe ngesikhathi sokugaya.

Ukudla ukudla okungu-3 kwama-calories angu-800 kuzodala umphumela ofanayo we-thermic njengokudla okungu-6 kwama-calories ayi-400. Akukho mehluko ngokoqobo.

Ucwaningo oluningi luye lwaqhathanisa ukudla ukudla okuncane okuncane uma kuqhathaniswa nokumbalwa okuthe xaxa futhi lwaphetha ngokuthi awukho umphumela obalulekile kuzinga le-metabolic noma inani eliphelele lamafutha alahlekile (,).

Ukudla kaningi akunyusi isilinganiso sakho se-metabolic, noma izinombolo zama-calories owashisayo ngosuku.

Ingabe Ukudla Ngokuvamile Ukulinganisela Amazinga Eshukela Wegazi Nokunciphisa Izifiso?

Impikiswano eyodwa engiyibona kakhulu ukuthi abantu kufanele badle kaningi ukulinganisela amazinga kashukela egazini.

Ukudla ukudla okukhulu kucatshangwa ukuthi kungaholela ekuphakameni okusheshayo nokunciphisa ushukela wegazi, ngenkathi ukudla ukudla okuncane nokuvame kakhulu kufanele kuzinze amazinga kashukela egazini usuku lonke.

Lokhu, nokho, akusekelwa yisayensi. Ucwaningo lukhombisa ukuthi abantu abadla ukudla okumbalwa, okukhudlwana banamazinga aphansi kashukela egazini, ngokwesilinganiso (3).

Bangaba nama-spikes amakhulu kushukela wegazi kepha jikelele amazinga abo aphansi kakhulu. Lokhu kubaluleke kakhulu kubantu abanezinkinga zoshukela wegazi ngoba ukuba noshukela ophakeme wegazi kungadala zonke izinhlobo zezinkinga.

Ukudla okuncane njalo kukhonjisiwe ukuthuthukisa ukusutha nokunciphisa indlala uma kuqhathaniswa nokudla okuvamile ().

Uma kukhulunywa ngokulawulwa kukashukela egazini, ibhulakufesi nalo libonakala lidlala indima. Ucwaningo lukhombisa ukuthi ukudla isidlo esikhulu sosuku ekuseni, noma ekuqaleni kosuku, kwehlisa isilinganiso soshukela wegazi ().

Ukudla okumbalwa nokukhudlwana kwehlisa isilinganiso soshukela wegazi wesilinganiso sansuku zonke. Ukuthola ama-calories amaningi ekuseni nokudla okumbalwa ntambama nakusihlwa futhi kubonakala sengathi kunciphisa amazinga kashukela egazini.

Ukudla ibhulakufesi, noma ukungadli ibhulakufesi

"Ukudla kwasekuseni yisidlo esibaluleke kunazo zonke osukwini ..." noma kunjalo?

Ukuhlakanipha okuvamile kusho ukuthi ibhulakufesi liyisidingo, ukuthi ligxume liqale imetabolism yakho yosuku futhi kukusize wehlise isisindo.

Ngaphezu kwalokho, izifundo zokubuka zikhombisa njalo ukuthi abagibeli basekuseni bangaba abakhuluphele kunabantu abadla ibhulakufesi ().

Noma kunjalo ukuhlangana akulingani nesizathu. Le datha ayenzi fakazela Ukudla kwasekuseni kukusiza wehlise isisindo, ukuthi nje ukudla ibhulakufesi kuhlotshaniswa nengozi ephansi yokukhuluphala.

Lokhu kungenzeka kakhulu ngoba abagibeli basekuseni bavame ukunganaki kakhulu impilo, mhlawumbe bakhethe ukunikelwa emsebenzini bese bedla isidlo esikhulu eMcDonald's ngesidlo sasemini.

Wonke umuntu "uyazi" ukuthi isidlo sasekuseni sikulungele, ngakho-ke abantu abanemikhuba enempilo jikelele kungenzeka ukuthi badle ibhulakufesi.

Kodwa-ke, abukho ubufakazi bokuthi ukudla kwasekuseni "gxuma kuqala" imetabolism futhi kukwenza ulahlekelwe isisindo.

Noma kunjalo, ukudla ibhulakufesi kungazuzisa izici ezithile zempilo. Kubonakala sengathi ukulawula ushukela egazini lomzimba komzimba kungcono ekuseni ().

Ngakho-ke, ukuba nesidlo sasekuseni esinekhalori ephezulu kuholela emazingeni aphansi kashukela ansuku zonke egazini uma kuqhathaniswa nokudla isidlo sakusihlwa esinekhalori eliphakeme ().

Futhi, isifundo esisodwa kubantu abanesifo sikashukela sohlobo lwe-2 sathola ukuthi ukuzila ukudla kuze kube semini kwandisa ukwanda koshukela wegazi ngemuva kwesidlo sasemini nesasebusuku ().

Le miphumela iqondaniswa newashi lomzimba, elaziwa nangokuthi isigqi se-circadian, kepha kudingeka izifundo eziningi ngaphambi kokuthi ososayensi baqonde ngokugcwele ukuthi kusebenza kanjani.

Abantu abanesifo sikashukela nalabo abakhathazekile ngamazinga kashukela egazini labo kufanele bacabangele ukudla isidlo sasekuseni esinempilo.

Kepha njengeseluleko esijwayelekile: Uma ungalambi ekuseni, yeqa isidlo sasekuseni. Vele uqiniseke ukuthi udla okunempilo usuku lonke.

Abukho ubufakazi bokuthi ukweqa isidlo sasekuseni kuyingozi kubantu abaphilile. Kodwa-ke, abantu abanesifo sikashukela kufanele bacabangele ukudla isidlo sasekuseni esinempilo noma ukuthola iningi lama-calories abo kuqala usuku.

Ukweqa Ukudla Ngezikhathi Ngezikhathi Kunezinzuzo Zezempilo

Ukuzila ukudla ngezikhathi ezithile kuyisihloko esithandwayo kwezondlekile kulezi zinsuku.

Kusho ukuthi ngokweqile uyeke ukudla ngezikhathi ezithile, njengokweqa ibhulakufesi nesidlo sasemini usuku ngalunye noma ukuzila ukudla okungamahora angama-24 isikhathi eside isonto ngalinye.

Ngokuya ngokuhlakanipha okuvamile, le ndlela izokubeka "kumodi yendlala" futhi ikwenze ulahlekelwe yimisipha yakho eyigugu.

Kodwa-ke, akunjalo.

Izifundo ngokuzila ukudla okwesikhashana zibonisa ukuthi isilinganiso semethabolic singakhuphuka empeleni ekuqaleni. Kuphela ngemuva kokuzila ukudla isikhathi eside lapho kwehla khona (,).

Ngokwengeziwe, ucwaningo olwenziwe kubantu nasezilwaneni lukhombisa ukuthi ukuzila ukudla ngezikhathi ezithile kunezinzuzo ezahlukahlukene zezempilo, kufaka phakathi ukuzwela kwe-insulin okuthuthukile, i-glucose ephansi, i-insulin ephansi nezinye izinzuzo ezahlukahlukene ().

Ukuzila ukudla ngezikhathi ezithile nakho kudala inqubo yokuhlanza amaselula ebizwa nge-autophagy, lapho amaseli omzimba esusa khona imfucuza eyakha amaseli futhi enikela ekugugeni nasezifweni ().

Ukweqa ukudla njalo njalo kukusiza wehlise isisindo futhi kungathuthukisa ukulawula ushukela egazini ngokuhamba kwesikhathi.

Okusemqoka

Azikho izinzuzo zezempilo ngokudla kaningi. Akukhulisi inani lamakhalori ashisiwe noma kukusize wehlise isisindo.

Ukudla kaningi futhi akukuthuthukisi ukulawulwa kukashukela egazini. Uma kukhona, ukudla okumbalwa kunempilo.

Kubonakala kucace bha ukuthi insumansumane yokudla okuvamile, okuncane nje - inganekwane.

Ngakho-ke ngizophakamisa umbono omusha ngokuphelele wokubeka isikhathi ekudleni kwakho:

1. Lapho ulambile, yidla
2. Lapho ugcwele, yima
3. Phinda unomphela