Ukuzila okungapheli: kuyini, izinzuzo nokuthi ungakwenza kanjani

-Delile

• Izinhlobo eziyinhloko zokuzila ukudla ngezikhathi ezithile
• Ziyini izinzuzo
• Okuzodliwa ngemuva kokuzila
• Ukudla okunconyiwe
• Ukudla kwelulekwa ngokumelene
• Ubani ongakwazi ukuzila ukudla ngezikhathi ezithile

Ukuzila ukudla ngezikhathi ezithile kungasiza ekuthuthukiseni ukungavikeleki komzimba, kuthuthukise ukukhishwa kobuthi emzimbeni futhi kuthuthukise nesimo sengqondo nokuqapha. Lolu hlobo lokuzila luqukethe ukungadli ukudla okuqinile phakathi kwamahora ayi-16 kuya kwangama-32 amahlandla ambalwa ngesonto ngendlela ehleliwe, kubuyela ekudleni okujwayelekile, okungcono okususelwa ekudleni okuphansi koshukela namafutha.

Ukufeza izinzuzo, isu elijwayelekile kakhulu lokuqala lokhu kushesha ukungadli amahora ayi-14 noma ayi-16, ukuphuza iziphuzo nje, njengamanzi, itiye nekhofi elingenashukela, kepha le ndlela yokuphila inconywa kuphela kubantu abaphilile futhi, , imvume nokwesekwa kukadokotela, umhlengikazi noma uchwepheshe wezempilo owazi lolu hlobo lokuzila kuyadingeka ukuqinisekisa ukuthi kwenziwa kahle futhi kuhle empilweni yakho.

Izinhlobo eziyinhloko zokuzila ukudla ngezikhathi ezithile

Kunezindlela ezahlukahlukene zokufeza lolu hlobo lokuswela, yize kuzo zonke, kunenkathi yokuvinjelwa kokudla nesikhathi lapho ungadla khona. Izindlela eziyinhloko yilezi:

• 16h ngokushesha, okubandakanya ukuhamba phakathi kwamahora ayi-14 kuya kwayi-16 ngaphandle kokudla, kufaka phakathi isikhathi sokulala, nokudla amahora asele ayi-8 osuku. Isibonelo, ukudla isidlo sakusihlwa ngo-9 ntambama, bese ubuyela ukuyodla ngo-1 ntambama ngosuku olulandelayo.
• 24h ngokushesha, yenziwa usuku lonke, amahlandla ama-2 noma ama-3 ngeviki.
• 36-amahora okusheshayo, okubandakanya ukuhamba usuku olugcwele nohafu wengxenye yolunye usuku ngaphandle kokudla. Isibonelo, ukudla ngo-9 ntambama, ukuchitha usuku olulandelayo ungadlile, nokudla futhi ngo-9 ekuseni ngolunye usuku. Lolu hlobo kufanele lwenziwe ngabantu abajwayele ukuzila, nangaphansi kokuholwa ngudokotela.
• Yidla izinsuku ezi-5 futhi ubeke umkhawulo ezinsukwini ezi-2, okusho ukuthi ukudla izinsuku ezi-5 ngeviki ngokujwayelekile, futhi ezinsukwini ezi-2 kunciphisa inani lama-calories abe ngu-500.

Ngesikhathi sokuzila, kukhishwa amanzi, itiye nekhofi, ngaphandle kokufakwa ushukela noma okokunandisa. Kuvamile ezinsukwini zokuqala ukuzizwa ulambile kakhulu futhi, ezinsukwini ezilandelayo, ukujwayela. Uma indlala inamandla kakhulu, kufanele udle ukudla okulula, ngoba akekho umuntu okufanele ahlupheke noma agule lapho enza lo mkhuba.

Bona okuningi ngokuzila ukudla ngezikhathi ezithile kule vidiyo elandelayo:

Ziyini izinzuzo

Izinzuzo eziyinhloko zokuzila ukudla ngezikhathi ezithile yilezi:

1. Isheshisa imetabolism: Ngokuphikisana nenkolelo yokuthi ukuzila ukudla kunganciphisa imetabolism, kuyiqiniso kuphela ezimeni zokuzila ukudla okude kakhulu, njengamahora angaphezu kwama-48, kepha ngokuzila ukudla okulawulwayo nokufushane, imetabolism iyashesha futhi ithanda ukushiswa kwamafutha.
2. Ilawula ama-hormone, njenge-insulin, i-norepinephrine ne-hormone yokukhula: kusiza ukulinganisela ama-hormone emzimbeni ahlotshaniswa nokwehla kwesisindo noma ukuzuza, njengokuncipha kwe-insulin nokwanda kwe-norepinephrine ne-hormone yokukhula.
3. Ayikuthandi ukuxega: Lokhu kudla akwehlisi isisindo semisipha njengakwezinye izidlo ezenza ukuncipha okukhulu kwama-calories futhi, ngaphezu kwalokho, kuyasiza ukukhulisa imisipha ngenxa yokukhiqizwa kwe-hormone yokukhula.
4. Iqeda amaseli angalungile emzimbeni: ngoba umzimba usebenza ngokwengeziwe ukuqeda izinto eziguquliwe namaseli, okungadala izifo, njengomdlavuza, ngokwesibonelo.
5. Inesenzo sokulwa nokuguga: ngoba kuvuselela umzimba ukuthi uphile isikhathi eside, ugweme izifo futhi wenze izitho nezicubu zomzimba ziphile isikhathi eside.

Ngaphezu kwalokho, lapho senza lokhu kudla, ngenxa yokulawulwa kwamahomoni, abantu bangazizwa ubuchopho babo futhi baphapheme futhi basebenze, ngaphezu kokuzizwa kahle.

Okuzodliwa ngemuva kokuzila

Ngemuva kwesikhathi ungadlanga, kunconywa ukuthi udle ukudla okulula ukugaya futhi ngaphandle kwamafutha noma ushukela okweqile, ukuthola imiphumela emihle kakhulu.

Ukudla okunconyiwe

Ngemuva kokuzila ukudla, kubalulekile ukuqala ngokudla ukudla okufana nerayisi, amazambane abilisiwe, isobho, ama-puree ngokujwayelekile, amaqanda abilisiwe, inyama ebondile noma eyosiwe, okulula ukuyigaya. Ngaphezu kwalokho, uma udla isikhathi eside, ukudla okuncane okufanele ukudle, ikakhulukazi esidlweni sokuqala, ukuqinisekisa amandla okugaya nokuphila kahle.

Bona ezinye izibonelo zokudla okulula okunokudla okunempilo nokunomsoco.

Ukudla kwelulekwa ngokumelene

Ukudla okuthosiwe noma okunamafutha amaningi, njengamaFries aseFrance, izigubhu, isoso esimhlophe noma u-ayisikhilimu, ama-cracker agxishiwe noma ukudla okufriziwe, njenge-lasagna, kufanele kugwenywe.

Ukuze ukwazi ukunciphisa isisindo ngokuzila ukudla ngezikhathi ezithile, kubalulekile futhi ukuzivocavoca umzimba, njengokuhamba noma nokuzivocavoca umzimba, ungalokothi ube esiswini esingenalutho, futhi mhlawumbe, uqondiswe uchwepheshe wezemfundo yomzimba.

Bona futhi ukuthi ungawugwema kanjani umphumela we-accordion, kuvidiyo elandelayo:

Ubani ongakwazi ukuzila ukudla ngezikhathi ezithile

Lo mkhuba kufanele uphikiswe kunoma yisiphi isimo sesifo, ikakhulukazi ezimweni zokushoda kwegazi, umfutho wegazi ophakeme, umfutho wegazi ophansi noma ukwehluleka kwezinso, noma abadinga ukusebenzisa imithi elawulwayo nsuku zonke:

• Abantu abanomlando we-anorexia noma i-bulimia;
• Iziguli ezinesifo sikashukela;
• Abesifazane abakhulelwe noma abancelisayo;

Kodwa-ke, ngisho nabantu ababonakala bephilile, kufanele babonane nodokotela ojwayelekile ukuze bahlole isimo somzimba futhi benze izivivinyo, njengalezo zokuhlola ushukela wegazi, ngaphambi kokuqala lolu hlobo lokudla.

Kwiphepha lethu le- i-podcast isazi sezokudla uTatiana Zanin, ucacisa ukungabaza okuyinhloko ngokuzila ukudla ngezikhathi ezithile, yiziphi izinzuzo zako, ukuthi ungakwenza kanjani nokuthi yini okufanele uyidle ngemuva kokuzila ukudla: