Ukudla kwe-OMAD Kuyindlela Eyedlulele Yokuzila Okungapheli Okukhulisa Amafulegi Abomvu

-Delile

• Iyini i-OMAD noma "Isidlo Esisodwa Ngosuku"?
• Izingozi ze-OMAD
• Umugqa Ophansi
• Buyekeza kwe-

Ekuqaleni konyaka, ukudla okusha kuvame ukuvela ekusesheni ol' kwe-Google, futhi nakanjani amanye amaklayenti ami afika ebuza ngakho. Ngonyaka odlule, ukuzila ukudla ngezikhathi ezithile kwaba intukuthelo. Ngenkathi ngicabanga ukuthi kungenxa yawo wonke umuntu (ikakhulukazi abadla manje noma ababekade bephazamisekile), ngingumuntu othanda ukuzila ngezikhathi ezithile. Ukunciphisa amahora akho okudla kancane kungavumela umzimba wakho uyeke ukugxila ekugayeni futhi esikhundleni salokho uchithe isikhathi esithile ekunciphiseni ukucindezela, ukulwa nokuvuvukala, inkumbulo, ukuzivikela, nokunye okuningi.

Kodwa akumangazi neze kimi uma into enhle idlulela. Bese kuhamba kubi. Yilokho okwenzeka ku-OMAD-indlela entsha yokudla ebonwayo yokwanda kokuthandwa.

Iyini i-OMAD noma "Isidlo Esisodwa Ngosuku"?

Ukudla kwe-One Meal a Day (OMAD), empeleni kuthatha ukuzila okuphakathi (IF) ukuya ezingeni eliphakeme. Uhlobo lwe-IF engilusekelayo futhi ngiluthole lunenzuzo ngokuvamile lubizwa ngo-14: 10 noma 16: 8 (amahora ayi-14 kuye kwangama-16 ngaphandle kokudla, amahora ayi-8 kuye kwayi-10 wokudla izidlo ezintathu ezijwayelekile). I-OMAD incoma 23: 1-lokho amahora angama-23 wokuzila ukudla, nehora elilodwa lokudla ngosuku. (Okuhlobene: Konke Odinga Ukukwazi Ngokuzila Okungapheli)

Empeleni, ungadla noma yini oyifunayo ngesikhathi sehora lakho lokudla. Lokhu kudla kugxilwe kakhulu kukho nini uyadla kune iniuyadla (okuyi-dietitian, okungenye yezinkinga zami eziyi-100 nge-OMAD).

Kunemithetho emi-4 ye-OMAD:

• Yidla ukudla okukodwa ngosuku.
• Yidla ngesikhathi esifanayo nsuku zonke (ngaphakathi kwewindi lehora elilodwa).
• Yidla ipuleti elilodwa elilodwa, ungabuyeli emuva ngamasekhondi noma kokuthathu.
• Ukudla kwakho kufanele kube ngamasentimitha amathathu kuphela ukuphakama (engicabanga ukuthi kusho ukuthi kufanele ulethe irula esidlweni sasemini?).

Lokhu kungazwakala kunolaka-ngithemba ukuthi kuyenzeka-kepha ukudla kwe-OMAD kuyaduma ngoba abanye osaziwayo nabasubathi (isikhulu se-MMA uRonda Rousey, ngokwesibonelo) bakhulume ngokukulandela kamuva nje. Futhi-ke, uyazi ukuthi lezi zinto zibamba kanjani umlilo we-Insta-wildfire!

Kunezimangalo zokuthi isidlo esisodwa ngosuku sisho izinzuzo "ezijulile" kunalokho okubonwayo ngokuzila ukudla okujwayelekile ngezikhathi ezithile, kufaka phakathi ukwehla kokuvuvukala nobungozi besifo, kanye nokwenyuka kwemali engenayo yeselula. Noma kunjalo, alukho ucwaningo okwamanje lokuqinisekisa lezi zitatimende. Futhi empeleni, ubungozi bukhulu kakhulu kunanoma yiziphi izinzuzo ezingaba khona.

Izingozi ze-OMAD

Uma uhamba isikhathi eside kunamahora ayi-14 kuye kwangama-16 ngaphandle kokudla, ubeka engcupheni yezinkinga eziningi zebhayoloji. Eyokuqala yalezi zinkinga zebhayoloji, vele, ukucekela phansi ngokuphelele. Mhlawumbe uke wenza ihlaya ngokuba "yi-hangry," kepha iqiniso ukuthi lolu hlobo lokudla okunomkhawulo alwenzi nje ukuthi ube yingcosana. Uma ungadlanga cishe usuku, umzimba wakho ungena kumodi yendlala. Lokhu kungadala umonakalo emandleni akho kanye nakumetabolism yakho (umthelela ophambene kunoma ubani onomgomo wokulahlekelwa isisindo noma wokulungisa engqondweni.)

Futhi akunakwenzeka ukuthola zonke izakhamzimba ozidingayo ekudleni okukodwa ngosuku, noma ngabe kungukudla okunempilo kakhulu. Ukudla okunomsoco ngempela kumayelana nokondleka okugcwele komzimba. Kwenzelwe ukukuqeda ukujima kwakho noma usuku lokusebenza ngamandla nokugxila. Ngingasho ukuthi lokhu kusondele kakhulu nge-OMAD.

Ukuncishiswa kwesitayela se-OMAD nakho kungaholela ekudleni ngokweqile kulelo hora elilodwa ngosuku futhi kungaphenduka kalula kube isitayela "sokukhohlisa usuku" sokudla-ihora elilodwa lokudla noma yini oyifunayo ngoba uzincishe amahora angama-23. Nakuba kunengxenye yezengqondo kulokhu, kuphinde kube ngokomzimba: Uma ungena esidlweni esinoshukela osegazini ophansi, umzimba wakho uhahela ama-calories amunca ngokushesha, njengoshukela noma ama-carbohydrate amhlophe. Ukudla konke ukudla kwakho kosuku ngehora elilodwa nakho kungadala ukucindezeleka okukhulu kokugaya ukudla. (Okuhlobene: Ungatshela Kanjani Uma Ukudla Okudliwayo Kuphuma Ekulawuleni)

Okubaluleke nakakhulu, kwabesifazane, ama-hormone azwela kakhulu kushukela wegazi. Lapho ushukela wegazi ucwiliswa, i-cortisol namanye ama-hormone okucindezeleka ayathinteka. Futhi lapho ama-hormone akho ephuma e-haywire, isimo sakho sengqondo, umjikelezo wenkathi, umzimba we-metabolism, nesisindo konke kungaba nomthelela. Ukulandela i-OMAD kuzoholela ekuguquguqukeni kukashukela egazini futhi kukushiye maningi amathuba okuthi uzitike, okulandelwa ukuphazanyiswa kwe-metabolic kanye ne-hormonal yesikhathi eside.

Yonke imizimba yabesifazane yehlukile - futhi angikuncomi ngisho nokuzila ukudla okungu-16: 8 kwawo wonke umuntu ngenxa yako. (Okuhlobene: Lokho Abesifazane Abafanele Bakudinga Ukwazi Ngokuzila Ukudla Okungapheli Abanye besifazane badinga ukudla into yokuqala ekuseni, kanti abanye besifazane bangalinda kuze kube ngemuva kokuzivocavoca. Kunokuba ulalele lokho okudingayo njengomuntu ngamunye, lokhu kudla kusho ukungazinaki ngokuphelele izidingo zomzimba ngamunye wakho zokudla okunomsoco, izimpawu zendlala, nokushintshashintsha kwempilo yansuku zonke (njengokubingelela, ukuya ebhrantshini noma isidlo sakusihlwa nabangane!), kanye nokudla ngokungaboni ngesikhathi esifanayo. nsuku zonke.

Umugqa Ophansi

Ngenkathi ngivame ukuthanda isivivinyo esincane, i-OMAD imane nje ibe yi- Inombolo ye-OMG kwami. Ngiyabonga, ngokulandelayo!

Buyekeza kwe-