Ukuzila Ukudla Kungakusiza Kanjani Ukwehlisa Isisindo

-Delile

• Ukukhetha uhlelo lwakho lokuzila lokuzila
• Indlela engu-16/8
• Indlela 5: 2
• Yidla Misa Yidla
• Ukuzila ukudla kwezinye izinsuku
• Ukudla kukaQhawe
• Ukuzila ukudla ngezikhathi ezithile kuwathinta kanjani amahomoni akho
• Ukuzila ukudla ngezikhathi ezithile kukusiza ukuthi wehlise ama-calories bese wehlisa isisindo
• Ukuzila ukudla ngezikhathi ezithile kungakusiza ugcine imisipha lapho udla
• Ukuzila ukudla ngezikhathi ezithile kwenza ukudla okunempilo kube lula
• Ungaphumelela kanjani nge-protocol yokuzila ngezikhathi ezithile
• Okubalulekile

Kunezindlela eziningi ezahlukene zokwehlisa isisindo.

Isu elilodwa elidume eminyakeni yamuva nje libizwa ngokuthi ukuzila okuphakathi ().

Ukuzila ukudla ngezikhathi ezithile kuyindlela yokudla ebandakanya ukuzila ukudla okuvamile, kwesikhashana - noma izikhathi zokudla okuncane noma okungekho nhlobo.

Iningi labantu liyakuqonda ukuzila ukudla ngezikhathi ezithile njengokungenelela kokuncipha kwesisindo. Ukuzila ukudla isikhathi esifushane kusiza abantu ukuthi badle amakhalori ambalwa, okungaholela ekunciphiseni isisindo ngokuhamba kwesikhathi ().

Kodwa-ke, ukuzila ukudla ngezikhathi ezithile kungasiza ekuguquleni izinto ezinobungozi ezimeni zezempilo ezifana nesifo sikashukela nesifo senhliziyo, njengokunciphisa amazinga we-cholesterol namazinga kashukela egazini (2,, 4,).

Le ndatshana ihlola konke odinga ukukwazi ngokuzila ukudla ngezikhathi ezithile kanye nokwehlisa isisindo.

U-Aya Brackett

Ukukhetha uhlelo lwakho lokuzila lokuzila

Kunezindlela eziningi ezahlukahlukene zokuzila. Okudume kakhulu kufaka:

• indlela engu-16: 8
• ukudla okungu-5: 2
• ukudla okuQhawe
• Yidla Misa Yidla
• ukuzila ukudla okuhlukile (ADF)

Zonke izindlela zingasebenza, kepha ukuthola ukuthi iyiphi esebenza kahle kakhulu kuya ngomuntu.

Ukukusiza ukhethe indlela elingana nendlela yakho yokuphila, nakhu ukwehlukaniswa kobuhle nobubi bento ngayinye.

Indlela engu-16/8

Uhlelo lokuzila lokuzila olungu-16/8 lungenye yezindlela ezithandwa kakhulu zokuzila ukudla okwehlisa isisindo.

Uhlelo lukuvimba ukusetshenziswa kokudla neziphuzo eziqukethe ikhalori efasiteleni elibekiwe lamahora ayi-8 ngosuku. Kudinga ukuyeka ukudla amahora angu-16 asele osuku.

Ngenkathi okunye ukudla kungasetha imithetho nemithethonqubo eqinile, indlela engu-16/8 isuselwa kumodeli yokudla okunomkhawulo wesikhathi futhi iguquguquke kalula.

Ungakhetha noma yiliphi iwindi lamahora angu-8 ukuze usebenzise ama-calories.

Abanye abantu bakhetha ukweqa ukudla kwasekuseni futhi bazile ukudla kusuka emini kuya ku-8 ntambama, kanti abanye bagwema ukudla sekwephuzile futhi banamathela ku-9 ekuseni kuya ku-5 ntambama. uhlelo.

Ukunciphisa inani lamahora ongawadla emini kungakusiza wehlise isisindo futhi wehlise umfutho wegazi.

Ucwaningo lukhombisa ukuthi amaphethini okondla anqunyelwe isikhathi anjengendlela engu-16/8 angavimbela umfutho wegazi ophakeme futhi anciphise inani lokudla okudliwayo, okuholele ekwehliseni isisindo ().

Ucwaningo lwango-2016 luthole ukuthi uma kuhlangene nokuqeqeshwa kokumelana, indlela engu-16/8 isize ukwehlisa isisindo samafutha nokugcina ubukhulu bemisipha kubahlanganyeli besilisa ().

Ucwaningo lwamuva nje luthole ukuthi indlela engu-16/8 ayilimazanga ukuzuza kwemisipha noma amandla kwabesifazane abenza ukuqeqeshwa kokumelana ().

Ngenkathi indlela engu-16/8 ingangena kalula kunoma iyiphi indlela yokuphila, abanye abantu bangakuthola kunzima ukukugwema ukudla amahora ayi-16 iqonde.

Ngokwengeziwe, ukudla ukudla okulula kakhulu noma ukudla okungenamsoco phakathi kwewindi lakho lamahora ayi-8 kungaphazamisa imiphumela emihle ehambisana nokuzila ukudla okungu-16/8 ngezikhathi ezithile.

Qiniseka ukuthi udla ukudla okunomsoco okubandakanya izithelo, imifino, okusanhlamvu okuphelele, amafutha anempilo, namaprotheni ukukhulisa izinzuzo zezempilo zalokhu kudla.

Indlela 5: 2

Ukudla okungu-5: 2 uhlelo oluqondile lwezikhathi zokuzila.

Izinsuku ezinhlanu ngesonto, udla ngokujwayelekile futhi ungabeki imingcele kuma-calories. Ngemuva kwalokho, kwezinye izinsuku ezimbili zeviki, wehlisa ukudla kwakho kwekhalori kube yikota eyodwa yezidingo zakho zansuku zonke.

Kumuntu odla njalo ama-calories angu-2 000 ngosuku, lokhu kungasho ukunciphisa ukudla kwabo kwekhalori kuma-calories angu-500 ngosuku, izinsuku ezimbili ngesonto.

Ngokuya nge-a, i-5: 2 yokudla isebenza kahle njengokuvinjelwa kwekhalori yansuku zonke yokwehlisa isisindo nokulawulwa kweglucose egazini phakathi kwalabo abanesifo sikashukela sohlobo 2.

Olunye ucwaningo luthole ukuthi i-5: Ukudla kwe-2 bekusebenza kahle njengokuvinjelwa kwekhalori okuqhubekayo kokulahleka kwesisindo nokuvimbela izifo ezithinta umzimba njengesifo senhliziyo nesifo sikashukela ().

Ukudla okungu-5: 2 kunikeza ukuguquguquka, njengoba ukhetha ukuthi yiziphi izinsuku ozila ukudla ngazo, futhi akukho mithetho maqondana nokuthi uzodlani noma nini ngezinsuku ezigcwele amakhalori.

Lokho kusho, kufanelekile ukusho ukuthi ukudla "ngokujwayelekile" ngezinsuku ezinekhalori eligcwele akukuniki ithuba lokudla mahhala noma yini oyifunayo.

Ukuzikhawulela kumakhalori angama-500 nje ngosuku akulula, noma ngabe kungokwezinsuku ezimbili kuphela ngeviki. Futhi, ukusebenzisa ama-calories ambalwa kakhulu kungakwenza uzizwe ugula noma uquleke.

Ukudla okungu-5: 2 kungasebenza, kepha hhayi wonke umuntu. Khuluma nodokotela wakho ukuze ubone ukuthi ukudla okungu-5: 2 kungakulungela yini.

Yidla Misa Yidla

I-Eat Stop Eat indlela engavumelani nokuzila ukudla ngezikhathi ezithile okwenziwa nguBrad Pilon, umbhali wencwadi ethi “Eat Stop Eat.”

Lolu hlelo lokuzila ngezikhathi ezithile lubandakanya ukukhomba usuku olulodwa noma ezimbili ezingalandelani ngesonto lapho uyeka ukudla, noma ukuzila ukudla, isikhathi samahora angama-24.

Phakathi nezinsuku ezisele zeviki, ungadla ngokukhululeka, kepha kunconywa ukuthi udle ukudla okuyindilinga kahle futhi ugweme ukusebenzisa ngokweqile.

Isizathu ngemuva kokuzila kwamahora angama-24 masonto onke ukuthi ukudla amakhalori ambalwa kuzoholela ekulahlekelweni kwesisindo.

Ukuzila ukudla kuze kufike emahoreni angama-24 kungaholela ekushintsheni komzimba okwenza umzimba wakho usebenzise amanoni njengomthombo wamandla esikhundleni se-glucose ().

Kepha ukugwema ukudla amahora angama-24 ngasikhathi kudinga amandla amaningi futhi kungaholela ekubhibhideni nasekusebenziseni ngokweqile ngokuhamba kwesikhathi. Kungase futhi kuholele kumaphethini wokudla angalungile.

Ucwaningo oluningi luyadingeka maqondana nokudla kwe-Eat Stop Eat ukuthola izinzuzo zalo zezempilo kanye nezindawo zokwehlisa isisindo.

Khuluma nodokotela wakho ngaphambi kokuzama ukudla i-Stop Eat ukubona ukuthi kungaba yini isisombululo esisebenzayo sokulahlekelwa isisindo kuwe.

Ukuzila ukudla kwezinye izinsuku

Ukuzila ukudla kwezinye izinsuku wuhlelo lokuzila lokungena ngezikhathi ezithile ngesakhiwo ekulula ukusikhumbula. Kulesi sidlo, uzila ukudla ezinye izinsuku kodwa ungadla noma yini oyifunayo ngezinsuku ezingazili.

Ezinye izinhlobo zalokhu kudla zamukela isu lokuzila "eliguquliwe" elibandakanya ukudla ama-calories angama-500 ngezinsuku zokuzila. Kodwa-ke, ezinye izinhlobo ziqeda amakhalori ngokuphelele ezinsukwini zokuzila.

Ukuzila ukudla kwezinye izinsuku kufakazele izinzuzo zokwehlisa isisindo.

Ucwaningo lomshayeli olwenziwa ngokungahleliwe ngokuqhathanisa ukuzila kwezinye izinsuku nokuvinjelwa kwekhalori yansuku zonke kubantu abadala abanokukhuluphala kutholakale zombili izindlela zisebenza ngokulinganayo ekwehliseni isisindo ().

Olunye ucwaningo luthole ukuthi ababambiqhaza badle ama-kilojoule angama-35% ambalwa futhi balahlekelwa isilinganiso samakhilogremu ayi-7.7 (3.5 kg) ngemuva kokushintshana phakathi kwamahora angama-36 okuzila ukudla namahora ayi-12 okudla okungenamkhawulo kumaviki ama-4 (12).

Uma ufuna ukukhulisa ukulahleka kwesisindo, ukwengeza umbuso wokuzivocavoca empilweni yakho kungasiza.

Ucwaningo lukhombisa ukuthi ukuhlanganisa ukuzila ukudla okwahlukile kanye nokuzivocavoca umzimba kungadala ukulahleka kwesisindo okuphindwe kabili kunokumane uzile ukudla ().

Ukuzila ngokugcwele njalo ezinsukwini ezithile kungaba ngokweqile, ikakhulukazi uma umusha ekuzileni ukudla. Ukudla ngokweqile ngezinsuku ongazile ukudla nakho kungalinga.

Uma umusha ekuzileni ngezikhathi ezithile, khululeka ekuzileni okunezinsuku ezithile ngohlelo lokuzila olulungisiwe.

Noma ngabe uqala ngohlelo lokuzila olushintshiwe noma ngokushesha okugcwele, kungcono ukugcina ukudla okunomsoco, kufaka ukudla okuphezulu kwamaprotheni nemifino yekhalori ephansi ukukusiza uzizwe ugcwele.

Ukudla kukaQhawe

I-Warrior Diet uhlelo lokuzila ngezikhathi ezithile ngokuya ngezindlela zokudla zamaqhawe asendulo.

Idalwe ngo-2001 ngu-Ori Hofmekler, i-Warrior Diet yeqe ngokweqile kunendlela engu-16: 8 kepha ayibeki imingcele kunendlela ye-Eat Fast Eat.

Kuqukethe ukudla okuncane kakhulu amahora angama-20 emini, bese kudla ukudla okuningi njengokufiswa kulo lonke iwindi lamahora ama-4 ebusuku.

I-Warrior Diet ikhuthaza ama-dieters ukuthi adle inani elincane lemikhiqizo yobisi, amaqanda abilisiwe, nezithelo nemifino eluhlaza, kanye noketshezi olungenalo ikhalori ngesikhathi sokuzila samahora angama-20.

Ngemuva kwalokhu kushesha kwamahora angama-20, abantu bangadla noma yini abayifunayo ngefasitela lamahora ama-4, kepha ukudla okungalungiswanga, okunempilo, kanye nokudla okuphilayo kuyanconywa.

Ngenkathi kungekho lucwaningo nge-Warrior Diet ikakhulukazi, izifundo zabantu zikhomba ukuthi imijikelezo yokondla ebekelwe isikhathi ingaholela ekunciphiseni isisindo ().

Imijikelezo yokondla evinjelwe isikhathi ingaba nezinzuzo ezahlukahlukene zezempilo. Ucwaningo lukhombisa ukuthi imijikelezo yokondla enomkhawulo wesikhathi ingavimbela isifo sikashukela, ukukhula kancane kwesimila, ukubambezeleka kokuguga, futhi kwandise isikhathi sokuphila kumagundane (,).

Ucwaningo oluningi luyadingeka ku-Warrior Diet ukuqonda ngokugcwele izinzuzo zalo zokwehlisa isisindo.

I-Warrior Diet ingaba nzima ukuyilandela, njengoba ivimbela ukusetshenziswa okukhulu kwekhalori emahoreni amane kuphela ngosuku. Ukweqisa ngokweqile ebusuku kuyinselele evamile.

I-Warrior Diet nayo ingaholela emaphethini okudla angalungile. Uma uzizwa ulungele le nselelo, khuluma nodokotela wakho ukuze ubone ukuthi kulungile yini kuwe.

Kunezinhlobonhlobo eziningi zokuzila okufika ngezikhathi ezithile, ngakunye kunezinzuzo nezingqinamba zazo. Khuluma nodokotela wakho ukuze ubone ukuthi iyiphi inketho engakulungela.

Ukuzila ukudla ngezikhathi ezithile kuwathinta kanjani amahomoni akho

Ukuzila ukudla ngezikhathi ezithile kungakusiza wehlise isisindo, kepha kungathinta namahomoni akho.

Lokho kungenxa yokuthi amafutha omzimba ayindlela yomzimba yokugcina amandla (ama-calories).

Uma ungadli lutho, umzimba wakho wenza izinguquko eziningana ukwenza amandla awo agcinwe afinyeleleke kalula.

Izibonelo zifaka phakathi ushintsho emisebenzini yohlelo lwezinzwa, kanye nezinguquko ezinkulu emazingeni ama-hormone athile abalulekile.

Ngezansi kunezinguquko ezimbili ze-metabolic ezenzeka lapho uzila (, 18):

• I-insulini. Amazinga e-insulin akhula lapho udla, futhi uma uzila, ancipha kakhulu. Amazinga aphansi e-insulin enza lula ukushiswa kwamafutha.

• INorepinephrine (noradrenaline). Isistimu yakho yezinzwa ithumela i-norepinephrine kumaseli akho anamafutha, ibenze badilize amafutha omzimba abe ngama-acid amahhala angashiselwa amandla.

Kuyathakazelisa ukuthi ngaphandle kwalokho abanye abasekeli bokudla ukudla okungu-5-6 ngosuku, ukuzila ukudla okwesikhashana kungakhuphula ukushisa kwamafutha.

Ucwaningo lukhombisa ukuthi ezinye izilingo zokuzila ukudla ezithatha amasonto ama-3-12, kanye nezilingo zokuzila ukudla zosuku lonke ezihlala amasonto ayi-12-24, zehlisa isisindo somzimba namafutha omzimba (,).

Noma kunjalo, kudingeka olunye ucwaningo ukuphenya imiphumela yesikhathi eside yokuzila ukudla ngezikhathi ezithile.

Enye i-hormone eguqulwa ngesikhathi sokuzila i-hormone yokukhula komuntu (HGH), amazinga ayo angakhuphuka kaningi kangangezihlanu (,).

Phambilini, i-HGH bekukholelwa ukuthi izosiza ukushisa amafutha ngokushesha, kepha ucwaningo olusha lukhombisa ukuthi lungakhombisa ubuchopho ukuthi bonge amandla, okungenza kube nzima ukwehlisa isisindo ().

Ngokwenza kusebenze inani elincane lama-protein ahlobene ne-agouti (AgRP) neurons, i-HGH ingakhuphula ngokungaqondile isifiso sokudla futhi inciphise imetabolism yamandla.

Ukuzila ukudla okwesikhashana kuholela ekuguqukeni komzimba okukhuthaza ukushiswa kwamafutha. Noma kunjalo, ukukhuphuka kwamazinga e-HGH kunganciphisa ngokungaqondile amandla we-metabolism nokulwa nokuqhubeka kwesisindo.

Ukuzila ukudla ngezikhathi ezithile kukusiza ukuthi wehlise ama-calories bese wehlisa isisindo

Isizathu esiyinhloko sokuthi ukuzila ukudla ngezikhathi ezithile kusebenza ekunciphiseni isisindo ukuthi kukusiza ukuthi udle ama-calories ambalwa.

Zonke izinqubo ezihlukile zibandakanya ukweqa ukudla ngezikhathi zokuzila.

Ngaphandle kokuthi unxephezele ngokudla okuningi ngesikhathi sokudla, uzobe usebenzisa amakhalori ambalwa.

Ngokuya ngokubuyekezwa kuka-2014, ukuzila ukudla ngezikhathi ezithile kwehlise isisindo somzimba ngo-3-8% esikhathini esingamasonto ama-3-24 (22).

Lapho uhlola izinga lokwehla kwesisindo, ukuzila ukudla ngezikhathi ezithile kungaveza ukulahleka kwesisindo ngesilinganiso cishe samakhilogremu angu-0.55 kuya ku-1.65 (0.25-0.75 kg) ngesonto (23).

Abantu baphinde bathola ukwehliswa okungu-4-7% kukwele, okukhombisa ukuthi balahlekelwe ngamafutha esiswini.

Le miphumela ikhombisa ukuthi ukuzila ukudla ngezikhathi ezithile kungaba yithuluzi lokunciphisa isisindo eliwusizo.

Lokho kusho ukuthi izinzuzo zokuzila ukudla ngezikhathi ezithile zihamba ngaphezu kwesisindo.

Inezinzuzo eziningi zempilo ye-metabolic, futhi ingasiza nokunciphisa ubungozi besifo senhliziyo (24,).

Yize ukubalwa kwekhalori ngokuvamile kungadingeki lapho kwenziwa ukuzila ukudla ngezikhathi ezithile, ukulahleka kwesisindo kuvamise ukwehliswa kokudla kwekhalori.

Izifundo eziqhathanisa ukuzila ukudla ngezikhathi ezithile nokuvinjelwa okuqhubekayo kwekhalori azibonisi mehluko ekwehlisweni kwesisindo lapho ama-calories efaniswa phakathi kwamaqembu.

Ukuzila okungapheli kuyindlela elula yokwehlisa isisindo ngaphandle kokubala ama-calories. Ucwaningo oluningi lukhombisa ukuthi lungakusiza ukuthi wehlise isisindo namafutha esiswini.

Ukuzila ukudla ngezikhathi ezithile kungakusiza ugcine imisipha lapho udla

Omunye wemiphumela emibi kakhulu ekudleni ukuthi umzimba wakho uthambekele ekulahlekelweni yimisipha kanye namafutha ().

Kuyathakazelisa ukuthi ezinye izifundo zikhombisile ukuthi ukuzila ukudla ngezikhathi ezithile kungasiza ekulondolozeni isisindo somzimba ngenkathi ulahlekelwa ngamafutha omzimba.

Ukubuyekezwa kwesayensi kutholakale ukuthi ukuvinjelwa kwekhalori ngezikhathi ezithile kubangele inani elifanayo lokuncipha kwesisindo njengokuvinjelwa okuqhubekayo kwekhalori - kepha ngokuncipha okuncane kakhulu kwemisipha ().

Ezifundweni zokukhawulelwa kwekhalori, ama-25% wesisindo esilahlekile kwakungubukhulu bemisipha, uma kuqhathaniswa ne-10% kuphela ezifundweni zokukhawulelwa kwekhalori ().

Kodwa-ke, lezi zifundo zinemikhawulo ethile, ngakho-ke thatha okutholakele ngohlamvu lukasawoti. Izifundo zakamuva kakhulu azikatholi mehluko ebunzimeni obukhulu noma emisipheni ngokuzila ukudla okuqhamuka uma kuqhathaniswa nezinye izinhlobo zezinhlelo zokudla ().

Ngenkathi obunye ubufakazi busikisela ukuthi ukuzila ukudla ngezikhathi ezithile, uma kuqhathaniswa nokuvinjelwa okujwayelekile kwekhalori, kungakusiza ukuthi ubambelele kokuningi kwemisipha, izifundo ezisanda kwenziwa aziwusekeli lowo mbono.

Ukuzila ukudla ngezikhathi ezithile kwenza ukudla okunempilo kube lula

Kwabaningi, enye yezinzuzo ezinkulu zokuzila ukudla ngezikhathi ezithile kulula kwayo.

Esikhundleni sokubala ama-calories, imibuso eminingi yokuzila ukudla idinga ukuthi utshele isikhathi.

Iphethini yokudla engcono kakhulu kuwe yiyona onamathela kuyo ngokuhamba kwesikhathi. Uma ukuzila ngezikhathi ezithile kukwenza kube lula kuwe ukunamathela ekudleni okunempilo, kuzoba nezinzuzo ezisobala zokulondolozwa kwempilo yesikhathi eside nokuqina.

Enye yezinzuzo eziyinhloko zokuzila ukudla ngezikhathi ezithile ukuthi kwenza ukudla okunempilo kube lula. Lokhu kungenza kube lula ukunamathela ekudleni okunempilo ngokuhamba kwesikhathi.

Ungaphumelela kanjani nge-protocol yokuzila ngezikhathi ezithile

Kunezinto eziningana okudingeka uzigcine engqondweni uma ufuna ukunciphisa umzimba ngokuzila ukudla ngezikhathi ezithile:

1. Ikhwalithi yokudla. Ukudla okudlayo kusabalulekile. Zama ukudla ukudla okuphelele, okuyisithako esisodwa.
2. Amakholori. Amakholori asabalwa. Zama ukudla ngokujwayelekile ngesikhathi sokungazili ukudla, hhayi kangangoba unxephezela amakhalori owaphuthelwe lapho uzila ukudla.
3. Ukungaguquguquki. Njenganoma iyiphi enye indlela yokwehlisa isisindo, udinga ukunamathela kuyo isikhathi eside uma ufuna ukuthi isebenze.
4. Ukubekezela. Kungathatha umzimba wakho isikhathi esithile ukuzivumelanisa nenkambiso yokuzila ukudla ngezikhathi ezithile. Zama ukuhambisana nohlelo lwakho lokudla, futhi kuzoba lula.

Iningi lama-protocols wokuzila ukudla athandwayo ancoma nokuzivocavoca umzimba, njengokuqeqeshwa kwamandla. Lokhu kubaluleke kakhulu uma ufuna ukushisa kakhulu amafutha omzimba ngenkathi ugcina imisipha yakho.

Ekuqaleni, ukubalwa kwekhalori ngokuvamile akudingeki ngokuzila ukudla ngezikhathi ezithile. Kodwa-ke, uma izitebhisi zakho zokwehlisa isisindo, ukubalwa kwekhalori kungaba ithuluzi eliwusizo.

Ngokuzila ukudla ngezikhathi ezithile, usadinga ukudla okunempilo futhi ugcine ukushoda kwekhalori uma ufuna ukunciphisa umzimba. Ukungaguquguquki kubalulekile, nokuzivocavoca umzimba kubalulekile.

Okubalulekile

Ekupheleni kosuku, ukuzila ukudla ngezikhathi ezithile kungaba yithuluzi lokunciphisa isisindo eliwusizo.

Ukwehla kwesisindo sayo okuhlobene ngokuyinhloko kubangelwa ukuncipha kokudla ikhalori, kepha eminye yemiphumela yayo ezuzisayo kumahomoni nayo ingaqala ukusebenza.

Ngenkathi ukuzila ngezikhathi ezithile kungewona wonke umuntu, kungazuzisa kakhulu abanye abantu.