Ukuzila okungapheli kwabesifazane: Umhlahlandlela Wabaqalayo

-Delile

• Kuyini Ukuzila Okungapheli?
• Ukuzila ukudla okungapheli kungathinta abesilisa nabesifazane ngokwehlukile
• Izinzuzo Zezempilo Zokuzila Okungapheli Kwabesifazane
• Impilo Yenhliziyo
• Isifo sikashukela
• Ukwehla kwesisindo
• Kungakusiza Ukudla Okuncane
• Ezinye Izinzuzo Zezempilo
• Izinhlobo ezihamba phambili zokuzila ukudla okungapheli kwabesifazane
• Ungaqala Kanjani
• Ukuphepha Nemiphumela engemihle
• Okusemqoka

Ukuzila ukudla ngezikhathi ezithile kuye kwanda kakhulu eminyakeni yamuva.

Ngokungafani nokudla okuningi okukutshela ini ukudla, ukuzila ukudla ngezikhathi ezithile kugxila kukho nini ukudla ngokufaka ukuzila ukudla okuvamile kwesikhashana esimisweni sakho.

Le ndlela yokudla ingakusiza ukuthi usebenzise ama-calories ambalwa, wehlise isisindo futhi wehlise ubungozi besifo sikashukela nesenhliziyo.

Kodwa-ke, ucwaningo oluningi luye lwasikisela ukuthi ukuzila ukudla ngezikhathi ezithile kungahle kungasizi kwabesifazane njengakwabesilisa. Ngalesi sizathu, abesifazane bangadinga ukulandela indlela eguquliwe.

Nawu umhlahlandlela wabaqalayo onemininingwane wokuzila ukudla ngezikhathi ezithile kwabesifazane.

Kuyini Ukuzila Okungapheli?

Ukuzila okungapheli (IF) kuchaza iphethini yokudla leyo mijikelezo phakathi kwezikhathi zokuzila nokudla okujwayelekile.

Izindlela ezivame kakhulu zifaka ukuzila ukudla ngezinye izinsuku, ukuzila ukudla kwamahora ayi-16 nsuku zonke noma ukuzila ukudla amahora angama-24, izinsuku ezimbili ngesonto. Ngenhloso yalesi sihloko, igama elithi ukuzila ukudla ngezikhathi ezithile lizosetshenziselwa ukuchaza zonke izinhlobo zemithi.

Ngokungafani nokudla okuningi, ukuzila ngezikhathi ezithile akubandakanyi ukulandelela ama-calories noma ama-macronutrients. Eqinisweni, azikho izidingo mayelana nokuthi yikuphi ukudla okufanele kudliwe noma kugwenywe, kukwenza kube yindlela yokuphila kunokudla.

Abantu abaningi basebenzisa ukuzila ukudla ngezikhathi ezithile ukunciphisa umzimba njengoba kuyindlela elula, elula futhi ephumelelayo yokudla kancane nokunciphisa amafutha omzimba (,).

Kungasiza futhi ekunciphiseni ubungozi besifo senhliziyo nesifo sikashukela, ukugcina ubukhulu bemisipha nokuthuthukisa inhlalakahle yengqondo (,,).

Ngaphezu kwalokho, le ndlela yokudla ingasiza ukonga isikhathi ekhishini njengoba unokudla okumbalwa ukuhlela, ukulungiselela nokupheka ().

Ukuzila ukudla okungapheli kuyindlela yokudla ebandakanya ukuzila ukudla okuvamile, okufutshane. Kuyindlela yokuphila ethandwayo enezinzuzo ezingaba khona zokwehlisa isisindo, ukwakheka komzimba, ukuvimbela izifo nenhlalakahle.

Ukuzila ukudla okungapheli kungathinta abesilisa nabesifazane ngokwehlukile

Kunobunye ubufakazi bokuthi ukuzila ngezikhathi ezithile kungahle kungasizi kwabanye besifazane njengakwabesilisa.

Ucwaningo oluthile lukhombisile ukuthi ukulawula ushukela egazini empeleni kuye kwaba kubi kwabesifazane ngemuva kwamasonto amathathu okuzila ukudla ngezikhathi ezithile, obekungenjalo emadodeni ().

Kukhona nezindaba eziningi ze-anecdotal zabesifazane abahlangabezane nezinguquko kumjikelezo wabo wokuya esikhathini ngemuva kokuqala ukuzila ngezikhathi ezithile.

Ukushintshwa okunjalo kwenzeka ngoba imizimba yabesifazane izwela kakhulu ekuvinjelweni kwekhalori.

Lapho ukudla ikhalori kuphansi - njengokuzila ukudla isikhathi eside kakhulu noma kaningi kakhulu - ingxenye encane yobuchopho ebizwa nge-hypothalamus iyathinteka.

Lokhu kungaphazamisa uketshezi lwe-gonadotropin-releasing hormone (GnRH), i-hormone esiza ukukhipha ama-hormone amabili okuzala: i-luteinizing hormone (LH) ne-follicle stimulating hormone (FSH) (,).

Lapho la mahomoni engakwazi ukuxhumana nama-ovari, ubeka engcupheni yezikhathi ezingajwayelekile, ukungatholi inzalo, impilo yamathambo empofu neminye imiphumela yezempilo ().

Noma kungekho zifundo zabantu eziqhathanisekayo, ukuhlolwa kwamagundane kukhombisile ukuthi izinyanga ezingama-3-6 zokuzila ukudla kolunye usuku kubangele ukwehla kosayizi we-ovary kanye nemijikelezo yokuzala engajwayelekile kumagundane abesifazane (,).

Ngalezi zizathu, abesifazane kufanele bacabangele indlela eguquliwe yokuzila ukudla ngezikhathi ezithile, njengezikhathi zokuzila ezifushane nezinsuku ezimbalwa zokuzila.

Ukuzila ukudla okungapheli kungahle kungabi nenzuzo kwabesifazane njengakwabesilisa. Ukunciphisa noma yimiphi imiphumela emibi, abesifazane kufanele bathathe indlela emnene yokuzila ukudla: ukuzila ukudla okufishane nezinsuku ezimbalwa zokuzila.

Izinzuzo Zezempilo Zokuzila Okungapheli Kwabesifazane

Ukuzila ukudla okungapheli akusizi kuphela okhalweni lwakho kepha kunganciphisa nengozi yokuba nezifo ezingamahlalakhona.

Impilo Yenhliziyo

Isifo senhliziyo siyimbangela ehamba phambili yokufa emhlabeni wonke ().

Umfutho wegazi ophakeme, i-cholesterol ephezulu ye-LDL kanye nokugxila okuphezulu kwe-triglyceride kungezinye zezinto eziholela engcupheni yokuthuthuka kwesifo senhliziyo.

Ucwaningo olulodwa kwabesilisa nabesifazane abakhuluphele abangu-16 lukhombise ukuzila ngezikhathi ezithile kwehlisa umfutho wegazi ngo-6% emavikini ayisishiyagalombili ().

Ucwaningo olufanayo luye lwathola nokuthi ukuzila ukudla ngezikhathi ezithile kwehlisa i-cholesterol ye-LDL ngama-25% kanye ne-triglycerides ngama-32% ().

Kodwa-ke, ubufakazi besixhumanisi phakathi kokuzila ukudla ngezikhathi ezithile kanye namazinga we-LDL athuthukisiwe namazinga e-triglyceride awahambelani.

Ucwaningo kubantu abangama-40 abanesisindo esijwayelekile luthole ukuthi amasonto amane okuzila ukudla ngezikhathi zeholide lamaSulumane eRamadan akuholelanga ekwehliseni i-cholesterol ye-LDL noma i-triglycerides ().

Izifundo ezisezingeni eliphakeme ezinezindlela ezinamandla kakhulu ziyadingeka ngaphambi kokuba abacwaningi bakwazi ukuqonda ngokugcwele imiphumela yokuzila ukudla ngezikhathi ezithile empilweni yenhliziyo.

Isifo sikashukela

Ukuzila ukudla ngezikhathi ezithile nakho kungasiza ngempumelelo ukuphatha nokunciphisa ubungozi bokuhlaselwa yisifo sikashukela.

Ngokufana nokuvinjelwa okuqhubekayo kwekhalori, ukuzila ukudla ngezikhathi ezithile kubonakala kunciphisa ezinye zezinto ezinobungozi besifo sikashukela (,, 14).

Lokhu ikwenza ikakhulukazi ngokwehlisa amazinga e-insulin nokunciphisa ukumelana ne-insulin (,).

Esicwaningweni esilawulwa ngokungahleliwe sabesifazane abangaphezu kuka-100 abakhuluphele ngokweqile noma abakhuluphele, izinyanga eziyisithupha zokuzila ukudla ngezikhathi ezithile kunciphise amazinga e-insulin ngo-29% nokuphikiswa kwe-insulin ngo-19%. Amazinga kashukela egazi ahlala efanayo ().

Ngaphezu kwalokho, amaviki angu-8-12 wokuzila ukudla ngezikhathi ezithile akhonjisiwe ukwehlisa amazinga e-insulin ngama-20-31% namazinga kashukela egazini ngo-3-6% kubantu abane-pre-diabetes, okuyisimo lapho amazinga kashukela egazi ephakanyiswa kodwa hhayi aphezulu kwanele ukuxilonga isifo sikashukela ().

Kodwa-ke, ukuzila ukudla ngezikhathi ezithile kungahle kungabi lusizo kwabesifazane njengoba kwenzelwa abesilisa ngokweshukela legazi.

Ucwaningo oluncane luthole ukuthi ukulawula ushukela egazini kuye kwaba kubi kwabesifazane ngemuva kwezinsuku ezingama-22 zokuzila ukudla kolunye usuku, ngenkathi kungekho mthelela omubi kushukela wegazi kwabesilisa ().

Ngaphandle kwalo mphumela wecala, ukuncipha kwe-insulin nokuphikiswa kwe-insulin kusenganciphisa ubungozi besifo sikashukela, ikakhulukazi kubantu abanesifo sikashukela sangaphambi kokugula.

Ukwehla kwesisindo

Ukuzila ukudla ngezikhathi ezithile kungaba yindlela elula nephumelelayo yokwehlisa isisindo somzimba lapho kwenziwa kahle, njengoba ukuzila ukudla okuvamile isikhathi esifushane kungakusiza ukuthi udle amakhalori ambalwa futhi wehlise amakhilogremu.

Izifundo eziningi zikhombisa ukuthi ukuzila ukudla ngezikhathi ezithile kuyasebenza njengokudla kwendabuko okunomkhawulo wekhalori lokwehlisa isisindo sesikhashana (,).

Ukubuyekezwa kwezifundo ze-2018 kubantu abadala abakhuluphele kakhulu kutholakale ukuzila ukudla ngezikhathi ezithile kuholele ekulahlekelweni kwesisindo okumaphakathi kwama-15 lbs (6.8 kg) phakathi nezinyanga eziyi-3-12 ().

Okunye ukubuyekeza kukhombise ukuzila ukudla okuncishisiwe kunciphise isisindo somzimba ngo-3-8% kubantu abakhuluphele ngokweqile noma abakhuluphele esikhathini esingamasonto ama-3-24. Ukubuyekezwa kutholile nokuthi ababambiqhaza banciphise umkhawulo wokhalo lwabo ngama-3-7% esikhathini esifanayo ().

Kumele kuqashelwe ukuthi imiphumela yesikhathi eside yokuzila ukudla ngezikhathi ezithile ekwehliseni isisindo kwabesifazane isazobonakala.

Ngesikhathi esifushane, ukuzila ukudla ngezikhathi ezithile kubonakala kusiza ekwehliseni isisindo. Kodwa-ke, inani olilahlayo cishe lizoxhomeka kunani lamakhalori owadlayo ngesikhathi sokungazili ukudla nokuthi unamathela isikhathi esingakanani kundlela yokuphila.

Kungakusiza Ukudla Okuncane

Ukushintshela ekuzileni ukudla ngezikhathi ezithile kungakusiza ukuthi udle kancane.

Ucwaningo oluthile lwathola ukuthi izinsizwa zazidla ama-calories angu-650 ambalwa ngosuku lapho ukudla kwazo kunqunyelwe efasiteleni lamahora amane ().

Olunye ucwaningo kwabesilisa nabesifazane abaphilile abangama-24 lubuke imiphumela yokuzila ukudla okude, okuthatha amahora angama-36 emikhubeni yokudla. Ngaphandle kokudla amakhalori angeziwe ngosuku lwangemva kokuzila ukudla, ababambiqhaza banciphise ibhalansi yabo ephelele ngama-calories ayi-1,900, ukuncipha okukhulu ().

Ezinye Izinzuzo Zezempilo

Izifundo eziningi zabantu nezilwane ziphakamisa ukuthi ukuzila ukudla ngezikhathi ezithile nakho kungaveza ezinye izinzuzo zezempilo.

• Ukunciphisa ukuvuvukala: Ezinye izifundo zibonisa ukuthi ukuzila ukudla ngezikhathi ezithile kunganciphisa izimpawu eziyinhloko zokuvuvukala. Ukuvuvukala okungapheli kungaholela ekutholeni isisindo kanye nezinkinga ezahlukahlukene zempilo (,,).
• Ukuphila kahle kwengqondo okuthuthukisiwe: Ucwaningo oluthile luthole ukuthi amasonto ayisishiyagalombili okuzila ukudla anciphisa ukucindezeleka nokuziphatha ngokweqile ngenkathi kuthuthukiswa isithombe somzimba kubantu abadala abakhuluphele ().
• Ukuphila isikhathi eside: Ukuzila okungapheli kukhonjisiwe ukunweba isikhathi sokuphila kumagundane namagundane ngo-33-83%. Imiphumela yokuphila isikhathi eside kubantu isazobekwa (,).
• Gcina isisindo semisipha: Ukuzila ukudla okungapheli kubonakala kusebenza kakhulu ekugcineni imisipha kuqhathaniswa nokuvinjelwa okuqhubekayo kwekhalori. Isisindo semisipha ephakeme sikusiza ukuthi ushise ama-calories amaningi, noma uphumule (,).

Ngokuqondile, izinzuzo zezempilo zokuzila ukudla ngezikhathi ezithile kwabesifazane zidinga ukutadishwa kabanzi ezifundweni zabantu ezenzelwe kahle ngaphambi kokuba kufinyelelwe esiphethweni ().

Ukuzila ukudla ngezikhathi ezithile kungasiza abesifazane ukuba banciphise isisindo futhi banciphise namathuba okuba nesifo senhliziyo nesifo sikashukela. Kodwa-ke, kudingeka izifundo ezengeziwe zabantu ukuqinisekisa lokhu okutholakele.

Izinhlobo ezihamba phambili zokuzila ukudla okungapheli kwabesifazane

Uma kuziwa ekudleni, ayikho indlela yobukhulu obulingana nayo yonke indlela. Lokhu kusebenza nasekuzila ukudla ngezikhathi ezithile.

Ngokuvamile, abesifazane kufanele bathathe indlela ekhululekile kakhulu yokuzila ukudla kunamadoda.

Lokhu kungafaka isikhathi sokuzila esifushane, izinsuku ezimbalwa zokuzila kanye / noma ukusebenzisa inombolo encane yama-calories ezinsukwini zokuzila.

Nazi ezinye zezinhlobo ezinhle kakhulu zokuzila okuzenzekelayo kwabesifazane:

• Indlela yeCrescendo: Ukuzila ukudla amahora angu-12-16 izinsuku ezimbili kuya kwezintathu ngesonto. Izinsuku zokuzila kufanele zingalandelani futhi zihlukaniswe ngokulinganayo isonto lonke (isibonelo, ngoMsombuluko, ngoLwesithathu nangoLwesihlanu).
• Yidla-ume-udle (obizwa nangokuthi umthetho olandelwayo wamahora angama-24): Ukuzila okusheshayo kwamahora angama-24 kanye noma kabili ngesonto (ubuningi bezikhathi ezimbili ngesonto kwabesifazane). Qala ngokuzila ukudla kwamahora angu-14-16 bese wakha kancane kancane.
• Ukudla okungu-5: 2 (okubizwa nangokuthi “Ukudla Okusheshayo”): Vimbela ama-calories ku-25% wokudla kwakho okujwayelekile (cishe ama-calories angu-500) izinsuku ezimbili ngesonto bese udla "ngokujwayelekile" ezinye izinsuku ezinhlanu. Vumela usuku olulodwa phakathi kwezinsuku zokuzila.
• KushintshiweUkuzila ukudla kolunye usuku: Ukuzila ukudla zonke izinsuku kodwa udla "ngokujwayelekile" ngezinsuku ezingazili. Uvunyelwe ukusebenzisa ama-20-25% wekhalori yakho ejwayelekile (cishe ama-calories angama-500) ngosuku lokuzila.
• Indlela engu-16/8 (ebizwa nangokuthi “indlela yeLeangains”): Ukuzila ukudla amahora angu-16 ngosuku nokudla wonke ama-calories ngaphakathi kwewindi lamahora ayisishiyagalombili. Abesifazane bayelulekwa ukuthi baqale ngokuzila amahora angu-14 futhi ekugcineni bakhe amahora afinyelela kwangu-16.

Noma ngabe ukhetha kuphi, kusabalulekile ukuthi udle kahle ngesikhathi sokungazili ukudla. Uma udla inani elikhulu lokudla okungenampilo, ukudla okuminyene kwekhalori phakathi nezikhathi zokungazili ukudla, ungahle ungatholi ukwehla kwesisindo esifanayo nezinzuzo zezempilo.

Ekupheleni kosuku, indlela enhle kunazo zonke yileyo ongayibekezelela futhi uyigcine esikhathini eside esizayo, futhi engabangeli imiphumela emibi kwezempilo.

Ziningi izindlela abesifazane abangazila ngazo ngezikhathi ezithile. Ezinye zezindlela ezinhle kakhulu zifaka phakathi i-5: 2 diet, modified ezinye izinsuku zokuzila kanye nendlela ye-crescendo.

Ungaqala Kanjani

Ukuqala kulula.

Eqinisweni, kungenzeka ukuthi usuvele wenze ukuzila ukudla okuningi ngezikhathi ezithile ngaphambili. Abantu abaningi ngokwemvelo badla ngale ndlela, beqa ukudla kwasekuseni noma kwakusihlwa.

Indlela elula yokuqalisa ukukhetha enye yezindlela zokuzila ngezikhathi ezithile ngenhla bese uyinika ithuba.

Kodwa-ke, awudingi ukuthi ulandele uhlelo oluhlelekile.

Enye indlela ukuzila noma nini lapho kukufanele. Ukweqa ukudla ngezikhathi ezithile lapho ungazizwa ulambile noma ungenaso isikhathi sokupheka kungasebenzela abanye abantu.

Ekupheleni kosuku, akunandaba ukuthi ukhetha luphi uhlobo lokuzila. Into ebaluleke kakhulu ukuthola indlela esebenza kangcono kuwe nasendleleni ophila ngayo.

Indlela elula yokuqalisa ukukhetha enye yezindlela ezingenhla bese uyinika. Misa ngokushesha uma uhlangabezana nemiphumela emibi.

Ukuphepha Nemiphumela engemihle

Izinhlobo eziguquliwe zokuzila ukudla ngezikhathi ezithile zibonakala ziphephile kwabesifazane abaningi.

Lokho kushiwo, ucwaningo oluningi lubike eminye imiphumela emibi kubandakanya indlala, ukushintsha kwemizwelo, ukungabi namandla okugxila, amandla ancishisiwe, ikhanda elibuhlungu nokuphefumula kabi ngezinsuku zokuzila (,).

Kukhona nezinye izindaba ku-inthanethi zabesifazane ababika ukuthi umjikelezo wabo wokuya esikhathini uyekile ngenkathi belandela ukudla okuzila ngezikhathi ezithile.

Uma unesimo sempilo, kufanele ubonane nodokotela wakho ngaphambi kokuzama ukuzila ukudla ngezikhathi ezithile.

Ukubonisana nodokotela kubaluleke kakhulu kwabesifazane:

• Yiba nomlando wokuphazamiseka kokudla.
• Unesifo sikashukela noma uhlangabezana namazinga kashukela aphansi njalo.
• Ukhuluphele, akondlekile noma unenkinga yokudla okunempilo.
• Ngabe ukhulelwe, uyancelisa noma uzama ukukhulelwa.
• Yiba nezinkinga zokuzala noma umlando we-amenorrhea (izikhathi ezingabanjwanga).

Ekupheleni kosuku, ukuzila ukudla ngezikhathi ezithile kubonakala kunephrofayili enhle yokuphepha. Kodwa-ke, uma uhlangabezana nezinkinga - ukulahleka okunjalo komjikelezo wakho wokuya esikhathini - yeka ngokushesha.

Ukuzila ukudla ngezikhathi ezithile kungadala indlala, amazinga wamandla aphansi, ikhanda elibuhlungu nokuphefumula kabi. Abesifazane abakhulelwe, abazama ukukhulelwa noma abanomlando wokuphazamiseka kwemikhuba yokudla kufanele bafune izeluleko kudokotela ngaphambi kokuqala umkhuba wokuzila ukudla ngezikhathi ezithile.

Okusemqoka

Ukuzila ukudla ngezikhathi ezithile kuyindlela yokudla ebandakanya ukuzila ukudla okuvamile, kwesikhashana.

Izinhlobo ezinhle kakhulu zabesifazane zifaka ukuzila ukudla kwamahora ayi-14-16 nsuku zonke, i-5: 2 yokudla noma ukuzila okunye okushintshiwe.

Ngenkathi ukuzila ukudla ngezikhathi ezithile kukhonjisiwe ukuthi kunenzuzo empilweni yenhliziyo, isifo sikashukela kanye nokwehla kwesisindo, obunye ubufakazi bukhombisa ukuthi bungaba nemiphumela emibi ekukhiqizeni nasezingeni likashukela egazini kwabanye besifazane.

Lokho kushiwo, izinhlobo eziguquliwe zokuzila ukudla ngezikhathi ezithile zibonakala ziphephile kwabesifazane abaningi futhi kungaba yindlela efanelekile kunokuzila okude noma okuqinile.

Uma ungowesifazane obheke ukunciphisa umzimba noma uthuthukise impilo yakho, ukuzila ukudla ngezikhathi ezithile kuyinto okufanele uyicabangele.