Yini ephula inzilo? Ukudla, Iziphuzo, kanye Nezithasiselo

-Delile

• Kuyini ukuzila ukudla ngezikhathi ezithile?
• Ukudla ongakudla ngenkathi uzila ukudla
• Izithasiselo zithinta kanjani ukuzila ukudla
• Izithasiselo zinamathuba amaningi okuphuka ngokushesha
• Izithasiselo mancane amathuba okuthi wephule ukuzila
• Ongakudla ukuze uphule inzilo yakho
• Ukudla okumnene ukuphula inzilo
• Qaphela ukuthi ungadli ngokweqile
• Okubalulekile

Ukuzila ukudla kuba yindlela yokuphila ethandwayo.

Ukuzila akuhlali unomphela, noma kunjalo, futhi phakathi kwezikhathi zokuzila uzongeza ukudla kubuyele esimisweni sakho - ngaleyo ndlela wephule ukuzila kwakho.

Kubalulekile ukwenza lokhu ngokucophelela, futhi okunye ukudla kungcono kunezinye.

Ngokwengeziwe, okunye ukudla, iziphuzo, ngisho nezengezo kungaphula ukuzila kwakho ungahlosile, kanti okunye akunamthelela omkhulu.

Le ndatshana imboza ukuthi yikuphi ukudla, iziphuzo, nezithasiselo okungenzeki kakhulu ukuthi kuthinte izikhathi zokuzila futhi okungcono kakhulu uma usukulungele ukuphumula.

Kuyini ukuzila ukudla ngezikhathi ezithile?

Ukuzila ukudla okungapheli kuyindlela yokudla eshintsha izikhathi zokudla ngezikhathi zokungadli noma zokudla ama-calories amancane. Kugcizelela lapho udla kunalokho okudlayo.

Noma kusanda kuthola ukunakwa okujwayelekile, ukuzila ukudla ngezikhathi ezithile akukusha. Abantu bazijwayeze izikhathi zokuzila kuwo wonke umlando, njengezizathu ezingokomoya, ezempilo, noma zokusinda ().

Inhloso yokuzila ukudla ngezikhathi ezithile akuyona nje kuphela ukuthi ikhawulele ama-calories, kodwa futhi nokuvumela umzimba wakho ukuthi ugxile ekunakekelweni nasekululameni, kunokugaya ukudla.

Amaphethini amaningi wokuzila afaka izinkathi zokuzila ukudla ezijwayelekile zamahora ayi-12 kuye kwangama-16 ngosuku ngalunye, kanti ezinye zifaka ukuzila ukudla amahora angama-24 noma ama-48 kanye noma kabili ngeviki.

Uma uzila ukudla, umzimba wakho uba nezinguquko eziningi zomzimba. Ngemuva kwesikhathi esithile, ukuzila ukudla kudala ukuthi umzimba wakho ungene ku-ketosis, isimo lapho amafutha asetshenziselwa khona amandla lapho ama-carbohydrate engatholakali (,,).

Ngaphezu kwalokho, ukuzila ukudla kubangela ukuthi amazinga e-insulin anciphe. Iphinde ikhuthaze i-autophagy, inqubo umzimba wakho ozisusa ngayo kumaseli angadingeki, alimele noma ayingozi (,,,).

Kunobufakazi bokuthi ukuzila ngezikhathi kungasiza ekunciphiseni isisindo, ukwehlisa ushukela wegazi, ukuthuthukisa impilo yenhliziyo, ukunciphisa ukuvuvukala, nokunciphisa ubungozi bezifo ezingamahlalakhona (,,,).

Ukuzila okungapheli kuzungezisa izikhathi zokuzila kanye nezikhathi zokudla. Kuvame ukusetshenziselwa izinhloso zezempilo njengokuncipha kwesisindo nokuvinjelwa kwezifo ezingamahlala khona, noma ngabe kusetshenziswe ngokomlando kwezinye izizathu.

Ukudla ongakudla ngenkathi uzila ukudla

Ngokwencazelo, ukuzila kusho ukugwema ukudla ukudla. Kodwa-ke, ungakwazi ukusebenzisa okunye ukudla neziphuzo ngenkathi ugcina izinzuzo zokuzila.

Abanye ochwepheshe bathi inqobo nje uma ugcina ukudla kwakho kwe-carbohydrate ngaphansi kwama-gramu angu-50 ngosuku ngesikhathi sokuzila, ungagcina i-ketosis ().

Ngezansi kunokunye ukudla neziphuzo ongakudla ngenkathi uzila ukudla.

• Amanzi. Amanzi angenalutho noma anekhabhoni aqukethe amakhalori futhi azokugcina unamanzi ngesikhathi sokuzila.
• Ikhofi netiye. Lokhu kufanele kudliwe ngaphandle kweshukela, ubisi noma ukhilimu. Kodwa-ke, abanye abantu bathola ukuthi ukwengeza ubisi oluncane noma amafutha kunganciphisa indlala.
• I-apple cider uviniga ohlanjululwe. Abanye abantu bathola ukuthi ukuphuza amathisipuni ayi-1-2 (5-10 ml) we-apula cider uviniga oxutshwe emanzini kungabasiza ukuthi bahlale benamanzi futhi kuvimbele izifiso ngesikhathi sokuzila.
• Amafutha anempilo. Abanye abantu baphuza ikhofi equkethe uwoyela we-MCT, i-ghee, uwoyela kakhukhunathi, noma ibhotela ngesikhathi sokuzila kwabo. Uwoyela wephula inzilo, kepha ngeke wephule i-ketosis futhi ungakudonsela phakathi kokudla.
• Umhluzi wethambo. Lo mthombo ocebile wezakhamzimba ungasiza ekugcwaliseni ama-electrolyte alahlekile ngesikhathi eside samanzi okuphuza kuphela.

Khumbula ukuthi ukudla neziphuzo eziqukethe noma yimaphi amakhalori - afana nomhluzi wethambo namafutha enempilo abhalwe ngenhla - ngobuchwepheshe kuzokuphula ngokushesha kwakho.

Kodwa-ke, amanani amancane ala ma-carb aphansi, anamafutha amaningi, ukudla okulingene-amaprotheni ngeke aphonse umzimba wakho ngaphandle kwe-ketosis ().

Abanye abantu bakhetha ukusebenzisa ukudla okuncane neziphuzo ezithile ngenkathi bezila ukudla, okufana nomhluzi wethambo noma amafutha enempilo. Abanye badla iziphuzo ezingenakhalori.

Izithasiselo zithinta kanjani ukuzila ukudla

Ukuntuleka kwezakhi zomzimba ngenkathi ukuzila akunakwenzeka, kepha kuya ngokuthi ukuvinjelwa kwakho kukuvimbela kangakanani nokuthi kuhlala isikhathi esingakanani.

Abanye abantu bakhetha ukuthatha izithasiselo ngenkathi bezila ukudla ukuze kuqinisekiswe ukuthi kunovithamini namaminerali anele. Ukuzila ukudla kaningi kakhulu kungaholela ekushodeni kwezakhi zomzimba uma indlela odla ngayo isivele iphansi kumavithamini namaminerali ().

Uma ungeza ngenkathi uzila ukudla, kubalulekile ukwazi ukuthi iziphi izithasiselo ezingakuphula ngokushesha kwakho. Lokhu kuzokusiza ukuthi unqume ukuthi kufanele ubathathe yini ngokudla noma ngesikhathi sakho sokuzila.

Izithasiselo zinamathuba amaningi okuphuka ngokushesha

• Ama-Gummy multivitamin. Lezi zivame ukuqukatha amanani amancane kashukela, amaprotheni, futhi kwesinye isikhathi amafutha, angahle akwephule ngokushesha kwakho.
• Amagatsha-amino acid (BCAAs). Ama-BCAA abonakala edala impendulo ye-insulin ephikisana ne-autophagy ().
• Amaphrotheni powder. Amaphrotheni powder aqukethe amakhalori futhi abangela impendulo ye-insulin, atshele umzimba wakho ukuthi awuzili ukudla ().
• Lezo eziqukethe izithako ezithile. Izithasiselo eziqukethe izithako ezifana ne-maltodextrin, i-pectin, ushukela kamoba, noma ukugxila kwejusi yezithelo kuqukethe ushukela namakhalori angakuphula ngokushesha kwakho.

Izithasiselo mancane amathuba okuthi wephule ukuzila

• Amavithamini amaningi. Imikhiqizo engaqukethe ushukela noma izengezo ezifakiwe kufanele iqukathe amakhalori ambalwa noma angabi nawo.
• Inhlanzi noma uwoyela we-algae. Ngemithamo ejwayelekile, lezi zithasiselo ziqukethe amakhalori ambalwa futhi awekho ama-carbs agayekayo.
• Ama-micronutrients ngamanye. Lokhu kufaka phakathi izithasiselo ezifana ne-potassium, uvithamini D, noma amavithamini B (yize amavithamini ancibilikayo anamafutha u-A, D, E, no-K azongena kahle uma ethathwa nokudla) ().
• I-Creatine. I-Creatine ayinakhalori futhi ayithinti impendulo ye-insulin ().
• I-collagen ehlanzekile. Lokhu kungakhubaza i-autophagy kancane kepha akufanele kuthinte kakhulu i-ketosis noma ukushiswa kwamafutha ngesikhathi sokuzila ().
• Ama-Probiotic nama-prebiotic. Lokhu akuqukethe ama-calories noma ama-carbs agayekayo ().

Izithasiselo zingasetshenziswa ngesikhathi sokuzila, noma ezinye zingangena kangcono ekudleni. Izithasiselo eziqukethe amakhalori noma ushukela kungenzeka zikwephule ngokushesha kwakho.

Ongakudla ukuze uphule inzilo yakho

Ukuze uphule ukudla kwakho okusheshayo, qala ngokudla ukudla okuthambile futhi uqiniseke ukuthi ungadli ngokweqile.

Ukudla okumnene ukuphula inzilo

Lapho usukulungele ukuphula ukuzila kwakho, kungcono ukukhululeka kukho. Ngasekupheleni kokuzila kwakho, ungahle uthande ukwethula izingxenye ezincane zokudla ezicoleka kalula, ukuze ungagxili uhlelo lwakho lokugaya ukudla.

Ukwephula ukudla kwakho ngokudla okunamafutha amaningi, ushukela, noma i-fiber kungaba nzima emzimbeni wakho ukugaya, okuholele ekuqunjweni nasekuphazamisekeni.

Ukudla neziphuzo ezingashaqisa kakhulu uhlelo lwakho ngemuva kokuzila kufaka okufana ne-cheeseburger enamafutha, ucezu lwekhekhe, noma i-soda. Ngisho nokukhiqizwa okuluhlaza okuphezulu okuluhlaza, amantongomane nembewu kungaba nzima ukugaya.

Ngakolunye uhlangothi, ukudla okuminyene nomsoco okulula ukukugaya futhi okuqukethe amaprotheni amancane kanye namanye amafutha anempilo angakuphula ngokushesha kwakho ngobumnene.

Ngezansi kunezibonelo ezimbalwa zalokho ongakudla ukuze ukhululeke ukuzila kwakho.

• Amasmoothi. Iziphuzo ezixubekile kungaba yindlela emnene yokwethula izakhamzimba emzimbeni wakho ngoba ziqukethe ifayibha encane kunezithelo nemifino eluhlaza.
• Izithelo ezomile. Izinsuku zingumthombo wokugxila wezakhi zomzimba ezivame ukusetshenziselwa ukuzila ukudla eSaudi Arabia. Amabhilikosi namagilebhisi omisiwe angaba nemiphumela efanayo ().
• Isobho. Isobho eliqukethe amaprotheni nama-carbs agaya kalula, njenge-lentils, i-tofu, noma i-pasta, angakwazi ukuphumula ngokuzila ukudla. Gwema amasobho enziwe ngokhilimu osindayo noma inani elikhulu le-fiber ephezulu, imifino eluhlaza.
• Imifino. Imifino ephekiwe, ethambile, enesitashi njengamazambane ingaba yizindlela zokudla ezinhle lapho kuphulwa ngokushesha.
• Ukudla okubilisiwe. Zama i-yogurt engenashukela noma i-kefir.
• Amafutha anempilo. Ukudla okufana namaqanda noma ukwatapheya kungaba ukudla kokuqala okuhle ongakudla ngemuva kokuzila.

Ukuphula ukudla kwakho okusheshayo ngokudla okunempilo okungabekezelelwa kangcono kungasiza ekugcwaliseni izakhamzimba ezibalulekile nama-electrolyte ngenkathi unciphisa ukudla ekudleni kwakho.

Uma usubekezelela ukudla okumnene, engeza kokunye ukudla okunempilo - njengokusanhlamvu okuphelele, ubhontshisi, imifino, amantongomane, imbewu, inyama, izinkukhu, nenhlanzi - bese ubuyela ekudleni ngokujwayelekile.

Qaphela ukuthi ungadli ngokweqile

Kungaba lula ukudla ngokweqile phakathi nezikhathi zokuzila.

Yize ukuzila kungagcizeleli ukuthi yini oyidlayo kakhulu njengalapho udla, akudalelwanga ukuba kube izaba zokudla ukudla okungenampilo.

Ukudla ngokweqile nokudla ukudla okungenamsoco phakathi nezikhathi zokuzila kungakhansela izinzuzo zezempilo zokuzila ukudla. Esikhundleni salokho, khetha ukucutshungulwa okuncane, ukudla okuphelele ngangokunokwenzeka ukuze uthole izinzuzo zezempilo jikelele.

Lapho usukulungele ukuphula ukudla kwakho okusheshayo, qala ngokudla neziphuzo okuzoba mnene ohlelweni lwakho lokugaya ukudla. Gwema ukudla okunoshukela, amafutha kanye nefayibha. Ngokwengeziwe, qaphela ukuthi ungadli ngokweqile.

Okubalulekile

Lapho uzila ukudla, kubalulekile ukuthi wazi ukuthi ikuphi ukudla nezithasiselo ezingakuphula ngokushesha kwakho. Ngemuva kwalokho unganquma ukuthi uzowadla ngesikhathi noma phakathi kwezikhathi zokuzila.

Ngesikhathi sokuzila, khetha iziphuzo ezingenazikhalori nezithako, uma zikhona.

Abanye abantu bakhetha ukudla amanani amancane okudla okuthile ukunqanda izifiso, ezingakuphula ngokushesha kwakho kepha zikugcine ku-ketosis.

Uma usukulungele ukuphula ukudla, gxila ekudleni okubekezeleleka kalula okungaqukethe ushukela omningi, amafutha, i-fiber, noma ama-carbs ayinkimbinkimbi angaba nzima ukugaya.

Ungakwazi ukubuyela esimweni esivamile, esinempilo sokudla.