Konke Odinga Ukukwazi Ngokuzila Ukudla Okungapheli

-Delile

• Ukuzila ukudla ngezikhathi ezithile akukhona ukudla.
• Umqondo wokuzila awumusha.
• Ukuzila okungapheli akuwona wonke umuntu.
• Namanje asikazi yonke into ngokuzila ukudla kwesikhashana.
• Buyekeza kwe-

Ukuphenya ngemibono yokulungiselela ukudla ku-Instagram, kungenzeka ukuthi uhlangabezane nazo zonke izinhlobo zezinhlelo zokudla abantu abazilandelayo nabazifunga nge-Whole30, keto, paleo, IIFYM. Futhi manje kunenye indlela yokwenza isitayela sokudla edala ukubhuza okuningi futhi, ngayo, imibuzo eminingi. Ukuzila ukudla kwesikhashana (IF). Kodwa kuyini ngempela ukuzila ukudla kwesikhashana? Ukwenza kanjani? Futhi ingabe inempilo ngempela?

Ukuzila ukudla ngezikhathi ezithile akukhona ukudla.

UMA ungenalo uhlelo lokudla ngomqondo wokuthi kuwukudla okunqunyiwe kwezinto ongakwazi ukuzidla nongeke ukwazi ukuzidla. Esikhundleni salokho, uhlelo lokudla noma iphethini ebeka lapho udla.

"Ukuzila ukudla ngezikhathi ezithile kuyindlela yokuhamba ngebhayisikili phakathi kwezikhathi zokuzila nokudla, kulandela iphethini ethile futhi enqunywe kusengaphambili," kusho uCara Harbstreet, M.S., R.D., weStreet Smart Nutrition. "Abantu bangadonselwa kule ndlela yokudla ngoba ayichazi ukuthi bazodlani." Futhi, i-IF iza ngezindlela eziningi ongazishintsha ngokuya ngohlelo lwakho nezidingo zakho.

“Isikhathi osichitha udla futhi uzilile singahluka kuye ngokuthi ukhetha luphi uhlobo lokudla,” kusho uKaren Ansel, M.S., R.D.N., umbhali wencwadi ethi I-Superfood Epholisayo Ye-Anti-Aging: Hlala Umncane, Uphile Isikhathi Eside. “Abanye bangase bafune ukuthi uzile ukudla amahora angu-16 emini bese udla phakathi namahora ayisishiyagalombili asele; abanye bangase batuse ukuzila ukudla amahora angu-24 izinsuku ezimbalwa ngesonto; kanti abanye bangase bafune ukuthi udle cishe amahora angu-500 noma angu-600. ama-calories, izinsuku ezimbili ngesonto bese udla kakhulu noma yini oyifunayo kwezinye. "

Nakuba izinketho zokwenza ngendlela oyifisayo zikhanga abantu abaningi, ukuntuleka kwemenyu nanoma yisiphi isakhiwo esihlobene nokudla kungaba umzabalazo kwabanye.

"Enye yezingqinamba eziyinhloko zokuzila ukudla ngezikhathi ezithile ukuthi akunikezeli noma yisiphi isiqondiso mayelana nokuthi yini okufanele uyidle," kusho u-Ansel. "Lokho kusho ukuthi ungadla imfucumfucu ngezikhathi zakho zokungazili ukudla, okungeyona neze iresiphi yempilo enhle. Uma ukhetha lolu hlobo lokudla, kuyisihluthulelo sokuqiniseka ukuthi udla ngendlela efanele ngangokunokwenzeka ukwakha ngezakhamzimba ongahle uziphuthe ngesikhathi sezinsuku zokuzila. "

Umqondo wokuzila awumusha.

Ngenkathi umqondo wokusetha ukudla amawindi ungewona omusha, isayensi ngezinzuzo zezempilo nezokulahlekelwa kwesisindo ikakhulu i-futhi ayihambelani kahle.

"Ukuzila ukudla bekuyingxenye yesiko lomuntu nemikhuba yenkolo amakhulu eminyaka," kusho uHarbstreet. "Muva nje kusanda kwenziwa ucwaningo oluphendulele ekugxileni emiphumeleni yezempilo yokuzila ukudla."

Ucwaningo olulodwa kumagundane axhunywe ngokuzila ukudla ngezikhathi ezithile ukwehlisa amazinga e-insulin. Olunye ucwaningo lwamagundane luphakamise ukuthi i-IF ingavikela inhliziyo ekulimaleni okwengeziwe ngemuva kokuhlaselwa yinhliziyo. Futhi amagundane ayedla zonke izinsuku amasonto ayisishiyagalombili alahlekelwa isisindo phakathi nolunye ucwaningo.

Kepha izifundo zabantu zilinganiselwe, njengoba kunjalo nezifundo ezilandela izifundo ze-IF isikhathi eside. Ngo-2016, abacwaningi babuyekeze idatha evela ocwaningweni mayelana nokuzila ukudla okwenziwa kubantu futhi ngokuyisisekelo bathola ukuthi imiphumela yayingacacile noma yayingaphelele. Akusizi kangako, futhi kukushiya uzibuza ukuthi ngabe i-IF yokwehlisa isisindo isebenza ngokuhamba kwesikhathi.

Ukuzila okungapheli akuwona wonke umuntu.

Le ndlela yokudla nakanjani akuyona inketho efanele kubantu abathile. Uma unesimo esidinga ukuthi udle njalo-njengesifo sikashukela-IF empeleni singaba yingozi. Futhi lo mkhuba ungase ube yingozi nakubantu abanomlando wokungadli kahle noma ukuziphatha ngokweqile mayelana nokudla.

"Ngokwencazelo, ukuzila ukudla ngezikhathi ezithile kungumgomo ohlosiwe futhi ohleliwe wokudla," kusho uHarbstreet. "Ngenxa yalesi sizathu, angikukhuthazi nakancane kunoma ngubani onenkinga yokudla okusebenzayo, i-orthorexia, noma ezinye izindlela zokudla eziphazamisekile. I-IF ingaba yinselele ikakhulukazi kulabo abathatheka kakhulu ngokudla noma abalwa nokudla ngokweqile emuva kwesikhathi sokuzila. Uma uthola ukuthi awukwazi ukususa ingqondo yakho ekudleni bese ugcina usudla kakhulu kunalokho obungakudla ukube awuzange uzile ukudla, kungenzeka ukuthi ukuzila ukudla okuphakathi kulimaza kakhulu kunokuhle.Lokho akugcini nje ngempilo yakho kodwa nobudlelwane bakho. ngokudla kanye nendlela owondla ngayo umzimba wakho. (Okuhlobene: Kungani Izinzuzo Zokuzila Ukudla Okungenzeka Kungahle Zingakulungeli Izingozi)

U-Harbstreet uthi futhi ngeke atuse ukuzila ukudla ngezikhathi ezithile kunoma ubani onenkinga yokuhlangabezana nezidingo zabo eziyisisekelo, ezincane zokudla okunomsoco, ephawula ukuthi "uma unganakile, ungazinciphisa ngezakhi ezibalulekile futhi impilo yakho ingase ihlupheke ngenxa yalokho."

Namanje asikazi yonke into ngokuzila ukudla kwesikhashana.

Sekukonke, kuzwakala sengathi kunethoni engaqondakali ngokuphelele ngokuzila ukudla ngezikhathi ezithile manje.

Abanye abantu bafunga ngakho, kanti abanye bangase bakuthole kubathinta kabi ngokomzimba noma ngokwengqondo. "Kuze kube kube nocwaningo oluningi olusekela izinzuzo zezempilo ngenxa yokuzila ukudla, ngincamela ukugxila ekusekeleni amaklayenti ekukhetheni ukudla okunomsoco abakuthokozela ukukudla nokubasiza baphinde baxhumane futhi bathembe imizimba yabo uma kuziwa ekudleni," kusho uHarbstreet. Uma ukhetha ukuyizama, vele uqiniseke ukuthi uthola imisoco eyanele ngezinsuku zakho zokungazili.

Buyekeza kwe-