Ukudla okunomkhawulo wesikhathi: Umhlahlandlela Wabaqalayo

-Delile

• Kuyini Ukudla Okukhawulelwe Isikhathi?
• Kungakusiza Ukudla Okuncane
• Imiphumela Yezempilo Yokudla Okuvinjelwe Isikhathi
• Ukwehla kwesisindo
• Impilo Yenhliziyo
• Igazi Ushukela
• Ungakwenza Kanjani
• Ukuzivocavoca Ukudla Okukhawulelwe Isikhathi
• Okusemqoka

Ukuzila okungapheli okwamanje kungenye yezinhlelo ezithandwa kakhulu zokudla okuzungezile.

Ngokungafani nokudla okukutshela ini ukudla, ukuzila ukudla ngezikhathi ezithile kugxila kukho nini ukudla.

Ukunciphisa amahora owadlayo usuku ngalunye kungakusiza ukuthi usebenzise ama-calories ambalwa. Kungabuye inikeze izinzuzo zezempilo, kufaka phakathi ukwehla kwesisindo kanye nezinga elithuthukisiwe lempilo yenhliziyo namazinga kashukela egazini.

Kunezinhlobo ezahlukahlukene zokuzila ukudla ngezikhathi ezithile, kufaka phakathi ifomu elijwayelekile elibizwa ngokudla okunomkhawulo wesikhathi. Le ndatshana ikutshela konke odinga ukukwazi mayelana nokudla okunomkhawulo wesikhathi.

Kuyini Ukudla Okukhawulelwe Isikhathi?

Ukuzila ukudla ngezikhathi ezithile kuyigama elibanzi elibhekisela emaphethini wokudla amaningi.

Uhlobo ngalunye lokuzila ngezikhathi ezithile lufaka izinkathi zokuzila ezinde kunokuzila okuvamile ebusuku kwamahora ayi-8-12 ().

"Ukudla okunomkhawulo wesikhathi," noma "ukuphakelwa okunomkhawulo wesikhathi," kubhekisa lapho ukudla kunqunyelwe kwinani elithile lamahora usuku ngalunye ().

Isibonelo sokudla okunomkhawulo wesikhathi uma ukhetha ukudla konke ukudla kwakho kosuku esikhathini samahora ayi-8, njenge-10 ekuseni kuya ku-6 ntambama.

Amahora angu-16 asele usuku ngalunye isikhathi sokuzila, lapho kungadliwe amakhalori.

Uhlelo olufanayo beluzophindwa nsuku zonke.

Isifinyezo: Ukudla okunomkhawulo wesikhathi kunguhlobo lokuzila okungaqhamuki olukhawulela ekudleni kwakho enanini elithile lamahora usuku ngalunye.

Kungakusiza Ukudla Okuncane

Abantu abaningi badla kusukela ngesikhathi abavuka ngaso kuze kube yisikhathi sokulala.

Ukushintsha ukusuka kulesi sitayela sokudla uye ekudleni okunomkhawulo wesikhathi kungadala ukuthi ngokwemvelo udle kancane.

Eqinisweni, olunye ucwaningo lukhombisile ukuthi ukudla okunomkhawulo wesikhathi kunganciphisa inani lama-calories owadlayo ngosuku ().

Ucwaningo oluthile lwathola ukuthi lapho amadoda amadala aphilile ekhawulela ekudleni kwawo ewindini lamahora ayi-10, kwehlisa inani lama-calories abawadlayo usuku ngalunye cishe ngama-20% ().

Olunye ucwaningo lwabika ukuthi izinsizwa zazidla cishe ama-calories ayi-650 ngosuku lapho zikhawulela ekudleni kwazo isikhathi samahora amane ().

Kodwa-ke, ezinye izifundo zikhombisile ukuthi abanye abantu empeleni abadli amakhalori ambalwa ngesikhathi sokudla okunomkhawulo wesikhathi (, 5).

Uma ukhetha ukudla okunekhalori eliphezulu ngesikhathi sakho sokudla, ungahle udle ukudla okujwayelekile kosuku noma ngabe udla isikhathi esifushane.

Ngaphezu kwalokho, izifundo eziningi ekudleni okunomkhawulo wesikhathi zisebenzise amarekhodi okudla ukukala ukudla ikhalori. Amarekhodi okudla ancike kubahlanganyeli ukuthi babhale phansi ukuthi badla ini nokuthi badla malini.

Ngeshwa, amarekhodi okudla awanembi kakhulu ().

Ngenxa yalokhu, abacwaningi abazi ukuthi ukudla okunomkhawulo wesikhathi kushintsha kangakanani ukudla ikhalori. Ukuthi empeleni kunciphisa inani lokudla okudliwe mhlawumbe kuyahlukahluka ngakunye.

Isifinyezo: Kwabanye abantu, ukudla okunomkhawulo wesikhathi kuzonciphisa inani lama-calories abawadlayo ngosuku. Kodwa-ke, uma udla ukudla okunama-khalori aphezulu, ungahle ungagcini ngokudla okuncane ngokudla okunomkhawulo wesikhathi.

Imiphumela Yezempilo Yokudla Okuvinjelwe Isikhathi

Ukudla okunomkhawulo wesikhathi kungaba nezinzuzo eziningana zezempilo, kufaka phakathi ukwehla kwesisindo, impilo yenhliziyo engcono namazinga kashukela egazi aphansi.

Ukwehla kwesisindo

Izifundo eziningana zabantu abanesisindo esijwayelekile nabakhuluphele ngokweqile zikhawulele ukudla efasiteleni lamahora ayi-7-12, zibika ukwehla kwesisindo kuze kufike ku-5% ngaphezulu kwamaviki angu-2-4 (, 5,,).

Kodwa-ke, ezinye izifundo kubantu abanesisindo esijwayelekile azibikanga ukulahleka kwesisindo ngokudla amawindi wesikhathi esifanayo (,).

Ukuthi uzokuzwa yini ukulahleka kwesisindo ngokudla okunomkhawulo wesikhathi mhlawumbe kuya ngokuthi uyakwazi ukuphatha ukudla amakhalori ambalwa esikhathini sokudla ().

Uma lesi sitayela sokudla sikusiza ukuthi udle ama-calories ambalwa usuku ngalunye, singaveza ukwehla kwesisindo ngokuhamba kwesikhathi.

Uma lokhu kungenjalo kuwe, ukudla okunomkhawulo wesikhathi kungahle kungabi ukubheja kwakho okuhle kwesisindo.

Impilo Yenhliziyo

Izinto eziningana ezisegazini lakho zingathinta ubungozi besifo senhliziyo, futhi enye yalezi zinto ezibalulekile yi-cholesterol.

I-cholesterol “embi” ye-LDL inyusa ingozi yesifo senhliziyo, kuyilapho “okuhle” i-cholesterol ye-HDL inciphisa ubungozi ().

Ucwaningo oluthile lwathola ukuthi amasonto amane okudla okunomkhawulo wesikhathi ngesikhathi sewindi lamahora ayi-8 kwehlisa i-cholesterol "embi" ye-LDL ngamaphesenti angaphezu kwe-10% kwabesilisa nabesifazane ().

Kodwa-ke, olunye ucwaningo olusebenzisa ubude obufanayo bokudla kwewindi alukhombisanga zinzuzo kumazinga we-cholesterol ().

Zombili lezi zifundo zisebenzise abantu abadala abanesisindo esijwayelekile, ngakho-ke imiphumela engahambelani ingabangelwa ukwehluka kwesisindo.

Lapho abahlanganyeli belahlekelwa isisindo ngokudla okunomkhawulo wesikhathi, i-cholesterol yabo yathuthuka. Lapho bengalahli isisindo, akuzange kuthuthuke (,).

Ucwaningo oluningi lukhombisile ukuthi amawindi okudla athe xaxa ngamahora ayi-10-12 nawo angathuthukisa i-cholesterol.

Kulezi zifundo, i-cholesterol "embi" ye-LDL yehliswe ngama-10-35% ngaphezu kwamasonto amane kubantu abanesisindo esijwayelekile (,).

Igazi Ushukela

Inani le-glucose, noma “ushukela,” egazini lakho libalulekile empilweni yakho. Ukuba noshukela omningi egazini lakho kungaholela kusifo sikashukela futhi kulimaze izingxenye eziningana zomzimba wakho.

Sekukonke, imiphumela yokudla okunomkhawulo wesikhathi kushukela wegazi ayicaci ngokuphelele.

Izifundo eziningana kubantu abanesisindo esijwayelekile babike ukwehliswa koshukela wegazi ofinyelela kuma-30%, ngenkathi ucwaningo oluhlukile lubonise ukwanda okungu-20% koshukela wegazi (,, 14).

Ucwaningo oluningi luyadingeka ukunquma ukuthi ukudla okunomkhawulo wesikhathi kungathuthukisa ushukela wegazi.

Isifinyezo: Olunye ucwaningo lukhombisa ukuthi ukudla okunomkhawulo wesikhathi kungaholela ekunciphiseni isisindo, kuthuthukise impilo yenhliziyo nokwehlisa ushukela wegazi. Kodwa-ke, akuzona zonke izifundo ezivumayo futhi kudingeka eminye imininingwane.

Ungakwenza Kanjani

Ukudla okunomkhawulo wesikhathi kulula kakhulu - mane ukhethe inani elithile lamahora lapho uzodla khona wonke ama-calories nsuku zonke.

Uma usebenzisa ukudla okunomkhawulo wesikhathi ukunciphisa isisindo futhi uthuthukise impilo yakho, inani lamahora ozivumela ukuba udle kufanele libe ngaphansi kwenombolo ovame ukuvumela.

Isibonelo, uma ujwayele ukudla isidlo sakho sokuqala ngo-8 ekuseni bese uqhubeka nokudla kuze kube ngu-9 ntambama, udla konke ukudla kwakho efasiteleni lamahora ayi-13 usuku ngalunye.

Ukuze usebenzise ukudla okunomkhawulo wesikhathi, uzonciphisa le nombolo. Isibonelo, ungahle uthande ukukhetha ukudla kuphela phakathi kwewindi lamahora we-8-9.

Lokhu kususa ukudla okukodwa noma okubili noma ukudla okulula ojwayele ukukudla.

Ngeshwa, alukho ucwaningo olwanele ngokudla okunomkhawulo wesikhathi ukwazi ukuthi yisiphi isikhathi sokudla kwewindi esingcono kakhulu.

Kodwa-ke, iningi labantu lisebenzisa amawindi amahora angu-6-10 usuku ngalunye.

Ngoba ukudla okunomkhawulo wesikhathi kugxila ekutheni udla nini kunalokho okudlayo, kungahlanganiswa nanoma yiluphi uhlobo lokudla, njengokudla okunama-carb aphansi noma ukudla okunama-protein amaningi.

Isifinyezo: Ukudla okunomkhawulo wesikhathi kulula ukukwenza. Uvele ukhethe isikhathi lapho uzodla khona wonke ama-calories nsuku zonke. Lesi sikhathi kuvamise ukuba ngamahora angama-6-10 ubude.

Ukuzivocavoca Ukudla Okukhawulelwe Isikhathi

Uma uvivinya umzimba njalo, ungazibuza ukuthi ukudla okunomkhawulo wesikhathi kuzokuthinta kanjani ukusebenza kwakho.

Isifundo esisodwa samasonto ayisishiyagalombili sihlolisise ukudla okunomkhawulo wesikhathi ezinsizweni ezilandela uhlelo lokuqeqesha isisindo.

Kutholile ukuthi amadoda enza ukudla okunomkhawulo wesikhathi akwazi ukukhulisa amandla awo njengeqembu elilawulayo ebelidla ngokujwayelekile ().

Ucwaningo olufanayo emadodeni amadala asisindo esiqeqeshiwe aqhathanisa ukudla okunomkhawulo wesikhathi ngesikhathi sewindi lokudla lehora eli-8 kuphethini ejwayelekile yokudla.

Kutholile ukuthi abesilisa abadla wonke ama-calories abo esikhathini samahora ayi-8 usuku ngalunye balahlekelwe cishe ngama-15% wamafutha omzimba wabo, kanti iqembu elilawulayo alilahlekanga namafutha omzimba (14).

Ngaphezu kwalokho, womabili la maqembu abe nokuthuthuka okufanayo emandleni nasekukhuthazeleni.

Ngokuya ngalezi zifundo, kubonakala sengathi ungazivocavoca umzimba futhi uthuthuke kahle ngenkathi ulandela uhlelo lokudla olukhawulelwe isikhathi.

Kodwa-ke, ucwaningo luyadingeka kwabesifazane nakulabo abenza ukuzivocavoca umzimba njengokugijima noma ukubhukuda.

Isifinyezo: Ucwaningo lukhombisa ukuthi ukudla okunomkhawulo wesikhathi akubi nomthelela omubi emandleni akho okuzivocavoca umzimba futhi uqine.

Okusemqoka

Ukudla okunomkhawulo wesikhathi kuyisu lokudla eligxile ekutheni udla nini, hhayi kulokho okudlayo.

Ngokunciphisa konke ukudla kwakho kwansuku zonke isikhathi esifushane, kungenzeka ukuthi udle ukudla okuncane futhi wehlise isisindo.

Ngaphezu kwalokho, olunye ucwaningo lukhombisile ukuthi ukudla okunomkhawulo wesikhathi kungazuzisa impilo yenhliziyo noshukela wegazi, yize kungezona zonke izifundo ezivumayo.

Ukudla okunomkhawulo wesikhathi akuyona eyabo bonke abantu, kodwa kuyindlela yokudla ethandwayo ongafuna ukuzizamela yona.