Ukuzila ukudla okungapheli 101 - Umhlahlandlela Wabaqalayo Wokugcina

-Delile

• Kuyini Ukuzila Okungapheli (IF)?
• Izindlela Zokuzila Ezingapheli
• Ukuthinta Kanjani Amaseli Akho NamaHormone
• Ithuluzi Lokulahlekelwa Isisindo Elinamandla Kakhulu
• Izinzuzo Zezempilo
• Kwenza Indlela Yakho Yokuphila Enempilo Yelula
• Ubani Okufanele Anakekele Noma Akugwebe?
• Ingabe Abesifazane Kufanele Bazile?
• Ukuphepha Nemiphumela engemihle
• imibuzo ejwayelekile ukubuzwa
• 1. Ngingakwazi Ukuphuza Uketshezi Ngesikhathi Sokuzila?
• 2. Akuyona yini Impilo ukweqa isidlo sasekuseni?
• 3. Ngingazithatha izithasiselo ngenkathi ngizila?
• 4. Ngingakwazi Ukuzivocavoca Ngenkathi Ngizila?
• 5. Ngabe Ukuzila Kungadala Ukulahleka Kwemisipha?
• 6. Ingabe Ukuzila Ukudla Kuzonciphisa Umzimba Wami?
• 7. Ingabe Izingane Kufanele Zizile?
• Ukuqalisa
• Ingabe Kufanele Uyizame?

Izithombe ngu-Aya Brackett

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukuzila ukudla okungapheli (IF) njengamanje kungenye yezindlela ezithandwa kakhulu emhlabeni jikelele zezempilo nokuqina.

Abantu bayayisebenzisa ukunciphisa umzimba, bathuthukise impilo yabo futhi benze lula izindlela zabo zokuphila.

Ucwaningo oluningi lukhombisa ukuthi lungaba nemiphumela enamandla emzimbeni nasengqondweni yakho futhi lungakusiza ukuthi uphile isikhathi eside (1, 2,).

Lo ngumhlahlandlela wabaqalayo wokuzila ukudla ngezikhathi ezithile.

Kuyini Ukuzila Okungapheli (IF)?

Ukuzila okungapheli (IF) kuyindlela yokudla ejikeleza phakathi kwezikhathi zokuzila nokudla.

Akucacisi ukuthi yikuphi ukudla okufanele ukudle kodwa kunalokho nini kufanele uzidle.

Mayelana nalokhu, akukhona ukudla ngendlela evamile kepha kuchazwa ngokunembe njengephethini yokudla.

Izindlela zokuzila ezivamile ngezikhathi ezithile zibandakanya ukuzila ukudla kwamahora ayi-16 nsuku zonke noma ukuzila ukudla amahora angama-24, kabili ngesonto.

Ukuzila ukudla bekulokhu kuwumkhuba kukho konke ukuziphendukela kwemvelo komuntu. Abazingeli basendulo babengenazo izitolo ezinkulu, amafriji noma ukudla okutholakala unyaka wonke. Ngezinye izikhathi babengatholi lutho lokudla.

Ngenxa yalokhu, abantu baguqukela ekubeni bakwazi ukusebenza ngaphandle kokudla isikhathi eside.

Eqinisweni, ukuzila ukudla ngezikhathi ezithile kungokwemvelo kunokudla njalo ukudla okungu-3-4 (noma ngaphezulu) ngosuku.

Ukuzila ukudla kaningi kwenziwa ngezizathu zenkolo noma ezingokomoya, kufaka phakathi ubuSulumane, ubuKristu, ubuJuda nobuBuddha.

Ukuzila okungapheli (IF) kuyindlela yokudla ejikeleza phakathi kwezikhathi zokuzila nokudla. Okwamanje ithandwa kakhulu emphakathini wezempilo nokuqina.

Izindlela Zokuzila Ezingapheli

Kunezindlela ezahlukahlukene zokwenza inzilo ngezikhathi ezithile - konke okubandakanya ukwehlukanisa usuku noma isonto zibe yisikhathi sokudla nokuzila ukudla.

Ngesikhathi sokuzila, udla okuncane kakhulu noma ungadli nhlobo.

Lezi izindlela ezidume kakhulu:

• Indlela engu-16/8: Ebizwa nangokuthi umthetho olandelwayo weLeangains, kufaka phakathi ukweqa ukudla kwasekuseni nokukhawulela isikhathi sakho sokudla sansuku zonke sibe ngamahora ayi-8, njenge-1: 00 ntambama. Ngemuva kwalokho uzila ukudla amahora angama-16 phakathi.
• Yidla-Misa-Yidla: Lokhu kufaka ukuzila ukudla amahora angama-24, kanye noma kabili ngesonto, ngokwesibonelo ngokungadli kusuka kusihlwa ngosuku olulodwa kuze kube kusihlwa ngosuku olulandelayo.
• Ukudla okungu-5: 2: Ngalezi zindlela, usebenzisa ama-calories angama-500-600 kuphela ezinsukwini ezimbili ezingalandelani zesonto, kodwa udle ngokujwayelekile ezinye izinsuku ezi-5.

Ngokunciphisa ukudla kwakho ikhalori, zonke lezi zindlela kufanele zidale ukulahleka kwesisindo inqobo nje uma unganxephezeli ngokudla okuningi ngesikhathi sokudla.

Abantu abaningi bathola ukuthi indlela engu-16/8 iyindlela elula kunazo zonke, esimeme kakhulu futhi elula ukunamathela kuyo. Kubuye kube okuthandwa kakhulu.

Kunezindlela ezahlukahlukene zokwenza inzilo ngezikhathi ezithile. Zonke zihlukanisa usuku noma isonto ngezikhathi zokudla nokuzila ukudla.

Ukuthinta Kanjani Amaseli Akho NamaHormone

Uma uzila ukudla, kwenzeka izinto eziningana emzimbeni wakho ezingeni lamangqamuzana nelamangqamuzana.

Isibonelo, umzimba wakho ulungisa amazinga ama-hormone ukwenza amafutha omzimba agciniwe atholakale kalula.

Amaseli akho nawo aqala izinqubo ezibalulekile zokulungisa futhi aguqula ukubonakaliswa kofuzo.

Nazi ezinye izinguquko ezenzeka emzimbeni wakho lapho uzila ukudla:

• IHormone Yokukhula Komuntu (HGH): Amazinga okukhula kwe-hormone skyrocket, akhula kakhulu njengokuphindwe ka-5. Lokhu kunezinzuzo zokulahleka kwamafutha nokuzuza kwemisipha, ukubala ezimbalwa (,,,).
• I-insulini: Ukuzwela kwe-insulin kuyathuthuka futhi amazinga e-insulin ehla kakhulu. Amazinga e-insulin aphansi enza amafutha omzimba agciniwe atholakale kalula ().
• Ukulungiswa kwamaselula: Lapho zizilile, amaseli akho aqala izinqubo zokulungisa amaselula. Lokhu kufaka phakathi i-autophagy, lapho amaseli egaya futhi asuse amaprotheni amadala futhi angasebenzi akha ngaphakathi kwamaseli (,)
• Isisho se-Gene: Kukhona izinguquko ekusebenzeni kwezakhi zofuzo ezihlobene nokuphila isikhathi eside nokuvikelwa ezifweni (,).

Lezi zinguquko kumazinga e-hormone, ukusebenza kwamaseli kanye nokukhulunywa kwezakhi zofuzo kubhekele izinzuzo zezempilo zokuzila ukudla ngezikhathi ezithile.

Uma uzila ukudla, amazinga ama-hormone okukhula komuntu ayakhuphuka namazinga e-insulin ayehla. Amaseli omzimba wakho nawo aguqula ukubonakaliswa kofuzo futhi aqale izinqubo ezibalulekile zokulungisa amaselula.

Ithuluzi Lokulahlekelwa Isisindo Elinamandla Kakhulu

Ukwehla kwesisindo yisizathu esivame kakhulu sokuthi abantu bazame ukuzila ukudla ngezikhathi ezithile ().

Ngokwenza ukuthi udle ukudla okumbalwa, ukuzila ukudla ngezikhathi ezithile kungaholela ekwehliseni okuzenzakalelayo kokudla kwekhalori.

Ngokwengeziwe, ukuzila ukudla okushintsha ngezikhathi ezithile kuguqula amazinga e-hormone ukwenza lula ukunciphisa umzimba.

Ngaphezu kokwehlisa i-insulin nokwandisa amazinga ama-hormone okukhula, kwandisa ukukhishwa kwe-hormone evuthayo yamafutha i-norepinephrine (noradrenaline).

Ngenxa yalezi zinguquko kuma-hormone, ukuzila ukudla okwesikhashana kungakhuphula isilinganiso sakho se-metabolic ngo-3.6-14% (,).

Ngokukusiza udle okumbalwa futhi ushise amakhalori amaningi, ukuzila ukudla ngezikhathi ezithile kubangela ukuncipha komzimba ngokushintsha izinhlangothi zombili zekholori equation.

Ucwaningo lukhombisa ukuthi ukuzila ukudla ngezikhathi ezithile kungaba yithuluzi lokunciphisa umzimba elinamandla kakhulu.

Ucwaningo lokubuyekeza luka-2014 luthole ukuthi le ndlela yokudla ingadala ukwehla kwesisindo okungu-3-8% ngaphezu kwamasonto ama-3-24, okuyisamba esikhulu, uma kuqhathaniswa nezifundo eziningi zokwehlisa isisindo (1).

Ngokuya ngocwaningo olufanayo, abantu baphinde balahlekelwa u-4-7% wesikalo sabo okhalweni, okukhombisa ukulahleka okuphawulekayo kwamafutha esiswini ayingozi akhula azungeze izitho zakho futhi abangele izifo (1).

Olunye ucwaningo lubonise ukuthi ukuzila ukudla ngezikhathi ezithile kubangela ukulahleka kwemisipha okuncane kunendlela ejwayelekile yokuvinjelwa kwekhalori okuqhubekayo ().

Kodwa-ke, khumbula ukuthi isizathu esiyinhloko sempumelelo yayo ukuthi ukuzila ukudla ngezikhathi ezithile kukusiza ukuthi udle amakhalori ambalwa jikelele. Uma uzitika ngotshwala futhi udla amanani amakhulu ngesikhathi sakho sokudla, ungahle unganciphisi nakancane isisindo.

Ukuzila ukudla ngezikhathi ezithile kungakhuphula kancane imetabolism ngenkathi kukusiza udle amakhalori ambalwa. Kuyindlela ephumelela kakhulu yokwehlisa isisindo namafutha esiswini.

Izinzuzo Zezempilo

Izifundo eziningi zenziwe ngokuzila ukudla ngezikhathi ezithile, kuzo zombili izilwane nabantu.

Lezi zifundo zikhombisile ukuthi zingaba nezinzuzo ezinamandla zokulawula isisindo kanye nempilo yomzimba wakho nobuchopho bakho. Kungakusiza nokuthi uphile isikhathi eside.

Nazi izinzuzo eziyinhloko zezempilo zokuzila ukudla ngezikhathi ezithile:

• Ukwehla kwesisindo: Njengoba kushiwo ngenhla, ukuzila ukudla ngezikhathi ezithile kungakusiza ulahlekelwe isisindo namafutha esiswini, ngaphandle kokukhawulela ngamabomu amakhalori (1,).
• Ukumelana ne-insulin: Ukuzila ukudla ngezikhathi ezithile kunganciphisa ukumelana ne-insulin, kwehlise ushukela wegazi ngo-3-6% nokuzila amazinga e-insulin ngama-20-31%, okufanele avikele kuhlobo 2 sikashukela (1).
• Ukuvuvukala: Ezinye izifundo zibonisa ukwehliswa kwamamaki wokuvuvukala, umshayeli oyinhloko wezifo eziningi ezingamahlalakhona (,,).
• Impilo yenhliziyo: Ukuzila ukudla ngezikhathi ezithile kunganciphisa i-cholesterol "embi" ye-LDL, i-triglycerides yegazi, izimpawu zokuvuvukala, ushukela wegazi kanye nokumelana ne-insulin - konke okuyizinto ezinobungozi besifo senhliziyo (1,, 21).
• Umdlavuza: Izifundo zezilwane ziphakamisa ukuthi ukuzila ukudla ngezikhathi ezithile kungavimbela umdlavuza (,,,).
• Impilo yobuchopho: Ukuzila ukudla ngezikhathi ezithile kwandisa i-hormone yobuchopho i-BDNF futhi kungasiza ekukhuleni kwamaseli emizwa emisha. Kungase futhi kuvikele ekulweni nesifo i-Alzheimer's (,,,).
• Ukulwa nokuguga: Ukuzila okungapheli kunganweba isikhathi sokuphila kumagundane. Ucwaningo lukhombisa ukuthi amagundane azilile aphila ngama-36-83% ubude (30, 31).

Khumbula ukuthi ucwaningo lusesezigabeni zalo zokuqala. Izifundo eziningi bezincane, zesikhashana noma ziqhutshwa ezilwaneni. Imibuzo eminingi kusamele iphendulwe kwizifundo zabantu ezisezingeni eliphakeme ().

Ukuzila ukudla okungapheli kungaba nezinzuzo eziningi emzimbeni nasengqondweni yakho. Kungadala ukwehla kwesisindo futhi kunganciphisa ubungozi bohlobo 2 sikashukela, isifo senhliziyo nomdlavuza. Kungakusiza nokuthi uphile isikhathi eside.

Kwenza Indlela Yakho Yokuphila Enempilo Yelula

Ukudla okunempilo kulula, kepha kungaba nzima kakhulu ukukugcina.

Esinye sezithiyo ezinkulu yiwo wonke umsebenzi odingekayo ukuhlela nokupheka ukudla okunempilo.

Ukuzila ukudla ngezikhathi ezithile kungenza izinto zibe lula, njengoba ungadingi ukuhlela, ukupheka noma ukuhlanza ngemuva kokudla okuningi njengakuqala.

Ngalesi sizathu, ukuzila ukudla ngezikhathi ezithile kudume kakhulu phakathi kwesixuku esihlasela impilo, njengoba kuthuthukisa impilo yakho ngenkathi yenza lula impilo yakho ngasikhathi sinye.

Enye yezinzuzo ezinkulu zokuzila ukudla ngezikhathi ezithile ukuthi kwenza ukudla okunempilo kube lula. Kunokudla okumbalwa okudingayo ukupheka, ukupheka nokuhlanza ngemuva kwalokho.

Ubani Okufanele Anakekele Noma Akugwebe?

Ukuzila ukudla okungapheli akuwona wonke umuntu.

Uma ukhuluphele ngokweqile noma unomlando wokuphazamiseka ekudleni, akufanele uzile ngaphandle kokubonisana nochwepheshe wezempilo kuqala.

Kulezi zimo, kungaba yingozi impela.

Ingabe Abesifazane Kufanele Bazile?

Kunobunye ubufakazi bokuthi ukuzila ngezikhathi ezithile kungahle kungabazuzisi abesifazane njengoba kunjalo ngabesilisa.

Isibonelo, ucwaningo oluthile lukhombisile ukuthi lwenze ngcono ukuzwela kwe-insulin emadodeni, kepha kwadambisa ukulawula ushukela egazini kwabesifazane ().

Yize izifundo zabantu ngalesi sihloko zingatholakali, ucwaningo olwenziwe kumagundane luthole ukuthi ukuzila ukudla ngezikhathi ezithile kungenza amagundane abesifazane anciphe, abe ngamadoda, angatholi abantwana futhi kubenze baphuthelwe yimijikelezo (,).

Kunemibiko eminingi ye-anecdotal yabesifazane abanesikhathi sokuya esikhathini lapho beqala ukwenza i-IF futhi babuyela kokujwayelekile lapho beqala kabusha indlela yabo yokudla yangaphambilini.

Ngalezi zizathu, abesifazane kufanele baqaphele ngokuzila ukudla ngezikhathi ezithile.

Kufanele balandele imihlahlandlela ehlukile, njengokuyekethisa emkhubeni futhi bayeke ngokushesha uma benezinkinga ezifana ne-amenorrhea (ukungabikho esikhathini).

Uma unenkinga ngokuzala kanye / noma uzama ukukhulelwa, cabanga ukuyeka ukuzila ukudla okuqhubekayo okwamanje. Le ndlela yokudla kungenzeka futhi ibe ngumqondo omubi uma ukhulelwe noma uncelisa.

Abantu abanesisindo esincane noma abanomlando wokuphazamiseka ekudleni akufanele basheshe. Kukhona nobunye ubufakazi bokuthi ukuzila ukudla ngezikhathi ezithile kungaba yingozi kwabanye besifazane.

Ukuphepha Nemiphumela engemihle

Indlala ingumphumela oyinhloko wokuzila ukudla ngezikhathi ezithile.

Ungase futhi uzizwe ubuthakathaka futhi ubuchopho bakho bungase bungasebenzi ngendlela ojwayele ngayo.

Lokhu kungaba kwesikhashana kuphela, njengoba kungathatha isikhathi esithile ukuthi umzimba wakho ujwayele uhlelo olusha lokudla.

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

Lokhu kubaluleke kakhulu uma:

• Unesifo sikashukela.
• Unenkinga ngokulawulwa kukashukela egazini.
• Yiba nomfutho wegazi ophansi.
• Thatha imithi.
• Ukhuluphele ngokweqile.
• Yiba nomlando wokuphazamiseka kokudla.
• Ungowesifazane ozama ukukhulelwa.
• Ungowesifazane onomlando we-amenorrhea.
• Bakhulelwe noma bancelisa ibele.

Konke okushiwoyo, ukuzila ngezikhathi ezithile kunephrofayili evelele yezokuphepha. Akukho lutho oluyingozi ngokungadli isikhashana uma uphilile futhi wondleke kahle.

Umphumela ovame kakhulu wokuzila ukudla ngezikhathi ezithile yindlala. Abantu abanezimo ezithile zezokwelapha akufanele bazile ngaphandle kokubonisana nodokotela kuqala.

imibuzo ejwayelekile ukubuzwa

Nazi izimpendulo zemibuzo ejwayelekile mayelana nokuzila ukudla ngezikhathi ezithile.

1. Ngingakwazi Ukuphuza Uketshezi Ngesikhathi Sokuzila?

Yebo. Amanzi, ikhofi, itiye nezinye iziphuzo ezingelona ikhalori zilungile. Ungafaki ushukela ekhofi lakho. Amanani amancane obisi noma ukhilimu angahle alunge.

Ikhofi lingasiza kakhulu ngesikhathi sokuzila, njengoba lingaqhakambisa indlala.

2. Akuyona yini Impilo ukweqa isidlo sasekuseni?

Cha. Inkinga ukuthi iningi labashushuluzi basekuseni abanemibono eqondile banendlela yokuphila enganampilo. Uma uqiniseka ukuthi udla ukudla okunempilo usuku lonke, umkhuba uphilile ngokuphelele.

3. Ngingazithatha izithasiselo ngenkathi ngizila?

Yebo. Kodwa-ke, khumbula ukuthi ezinye izithako ezinjengamavithamini ancibilikisa amafutha zingasebenza kangcono lapho zithathwa ngokudla.

4. Ngingakwazi Ukuzivocavoca Ngenkathi Ngizila?

Yebo, ukusebenzisa okusheshayo kuzolile. Abanye abantu batusa ukuthatha ama-amino acid ama-branched-chain (BCAAs) ngaphambi kokuzivocavoca okuzilile.

Ungathola imikhiqizo eminingi ye-BCAA ku-Amazon.

5. Ngabe Ukuzila Kungadala Ukulahleka Kwemisipha?

Zonke izindlela zokwehlisa isisindo zingadala ukwehla kwemisipha, yingakho kubalulekile ukuthi uphakamise izinsimbi futhi ugcine ukudla kwakho kwamaprotheni kuphakeme. Ucwaningo oluthile lubonise ukuthi ukuzila ukudla ngezikhathi ezithile kubangela ukulahleka okuncane kwemisipha kunokuvinjelwa okuvamile kwekhalori ().

6. Ingabe Ukuzila Ukudla Kuzonciphisa Umzimba Wami?

Cha. Ucwaningo lubonisa ukuthi ukuzila ukudla okwesikhashana kukhulisa kakhulu imetabolism (,). Kodwa-ke, ukuzila ukudla okude kwezinsuku ezintathu noma ngaphezulu kungacindezela imetabolism ().

7. Ingabe Izingane Kufanele Zizile?

Ukuvumela ingane yakho ukuba izile mhlawumbe kuwumqondo omubi.

Ukuqalisa

Amathuba ukuthi usuvele wenze ukuzila ukudla okuningi ngezikhathi ezithile empilweni yakho.

Uma uke wadla isidlo sakusihlwa, walala sekwephuzile futhi ungadli kuze kube sasemini ngosuku olulandelayo, khona-ke mhlawumbe usuvele uzilile amahora ayi-16 +.

Abanye abantu badla ngokwemvelo ngale ndlela. Abazizwa belambile nje ekuseni.

Abantu abaningi bacabanga ukuthi indlela engu-16/8 iyindlela elula futhi eqinile yokuzila ukudla ngezikhathi ezithile - ungahle uthande ukuzama lo mkhuba kuqala.

Uma ukuthola kulula futhi uzizwa kahle ngesikhathi sokuzila, mhlawumbe ungazama ukudlulela ekuzileni okuthuthuke kakhulu njengokuzila ukudla kwamahora angama-24 izikhathi eziyi-1-2 ngeviki (Yidla-Misa-Ukudla) noma udle kuphela ama-calories ayi-500-600 izinsuku ezi-1-2 ngesonto (5: 2 ekudleni).

Enye indlela ukumane usheshe noma nini lapho kufaneleka - mane nje weqe ukudla ngezikhathi ezithile lapho ungalambile noma ungenaso isikhathi sokupheka.

Akunasidingo sokulandela uhlelo lokuzila oluhleliwe lwezikhathi ezithile ukuthola okungenani ezinye izinzuzo.

Linga izindlela ezahlukahlukene bese uthola okuthile okujabulelayo futhi okulingana nohlelo lwakho.

Kunconywa ukuqala ngendlela engu-16/8, bese mhlawumbe ngokuhamba kwesikhathi uye ekuzileni okude. Kubalulekile ukuzama futhi uthole indlela ekusebenzelayo.

Ingabe Kufanele Uyizame?

Ukuzila ukudla ngezikhathi ezithile akuyona into okudingeka ukuthi umuntu ayenze.

Kumane kungenye yezindlela eziningi zokuphila ezingathuthukisa impilo yakho. Ukudla ukudla kwangempela, ukuzivocavoca nokunakekela ukulala kwakho kuseyizinto ezibaluleke kakhulu okufanele ugxile kuzo.

Uma ungawuthandi umqondo wokuzila ukudla, khona-ke ungasishaya indiva ngokuphepha lesi sihloko bese uqhubeka nokwenza okukusebenzelayo.

Ekupheleni kosuku, asikho isisombululo sosayizi oyedwa uma kukhulunywa ngokudla okunomsoco. Ukudla okungcono kakhulu kuwe yilokho onamathela kukho ngokuhamba kwesikhathi.

Ukuzila ukudla okungapheli kuhle kwabanye abantu, hhayi kwabanye. Okuwukuphela kwendlela yokuthola ukuthi ukuliphi iqembu ukuthi uzame.

Uma uzizwa umuhle lapho uzila ukudla futhi uthola ukuthi kuyindlela esimeme yokudla, kungaba ithuluzi elinamandla kakhulu lokwehlisa isisindo nokuthuthukisa impilo yakho.

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