Kuyini Ukuzila Okungapheli? Kuchazwa Ngokwemigomo Yabantu

-Delile

• Kuyini Ukuzila Okungapheli?
• Kungani Uzila?
• Izinhlobo Zokuzila Okungapheli
• Thatha Umlayezo Wekhaya

Isimo esibizwa ngokuzila ukudla ngezikhathi ezithile manje ngesinye sezitayela zomhlaba ezithandwa kakhulu kwezempilo nokuqina.

Kubandakanya ukushintshana kwemijikelezo yokuzila ukudla nokudla.

Ucwaningo oluningi lukhombisa ukuthi lokhu kungadala ukwehla kwesisindo, kuthuthukise impilo ye-metabolic, kuvikele izifo futhi mhlawumbe kukusize uphile isikhathi eside (1,).

Lo mbhalo uchaza ukuthi kuyini ukuzila ukudla ngezikhathi ezithile, nokuthi kungani kufanele unakekele.

Kuyini Ukuzila Okungapheli?

Ukuzila okungapheli kuyindlela yokudla lapho ujikeleza phakathi kwezikhathi zokudla nokuzila ukudla.

Alisho lutho mayelana okuyi ukudla okufanele kudliwe, kepha kunalokho nini kufanele uzidle.

Kunezindlela zokuzila zokuzila ezahlukahlukene ezahlukahlukene, zonke ezahlukanisa usuku noma isonto ngezikhathi zokudla nezikhathi zokuzila.

Iningi labantu selivele "liyashesha" nsuku zonke, ngenkathi lilele. Ukuzila ukudla ngezikhathi ezithile kungaba lula njengokwelula lokho kushesha isikhashana.

Ungakwenza lokhu ngokweqa ukudla kwasekuseni, udle isidlo sakho sokuqala emini nokudla kwakho kokugcina ngo-8 ntambama.

Ngemuva kwalokho uzila ukudla amahora angu-16 nsuku zonke, futhi uvimbela ukudla kwakho kufasitela lokudla lamahora ayi-8. Le yindlela ethandwa kakhulu yokuzila ngezikhathi, eyaziwa ngokuthi indlela engu-16/8.

Ngaphandle kokucabanga kwakho, ukuzila ngezikhathi ezithile kulula ukwenza. Abantu abaningi babika ukuthi bazizwa bengcono futhi benakho Okuningi amandla ngesikhathi sokuzila.

Indlala imvamisa ayisiyona inkinga enkulu kangako, noma ingaba yinkinga ekuqaleni, ngenkathi umzimba wakho ujwayela ukungadli isikhathi eside.

Akukho kudla okuvunyelwe ngesikhathi sokuzila, kepha ungaphuza amanzi, ikhofi, itiye nezinye iziphuzo ezingezona ezekhalori.

Ezinye izinhlobo zokuzila ukudla ngezikhathi ezithile zivumela inani elincane lokudla okunama-khalori aphansi ngesikhathi sokuzila.

Ukuthatha izithako ngokuvamile kuvunyelwe ngenkathi uzila, inqobo nje uma kungekho khalori kuzo.

Ukuzila okungapheli (noma "IF") kuyindlela yokudla lapho ujikeleza phakathi kwezikhathi zokudla nokuzila ukudla. Kuyindlela ethandwa kakhulu yezempilo nokuqina, ngocwaningo lokuyisekela.

Kungani Uzila?

Abantu empeleni bezile ukudla izinkulungwane zeminyaka.

Kwesinye isikhathi kwakwenziwa ngaphandle kwesidingo, lapho kwakungekho nje ukudla okutholakalayo.

Kwezinye izimo, kwenziwa ngezizathu zenkolo. Izinkolo ezahlukahlukene, ezibandakanya ubuSulumane, ubuKristu nobuBuddha, zigunyaza uhlobo oluthile lokuzila.

Abantu nezinye izilwane nazo zivame ukushesha ngokwemvelo lapho zigula.

Ngokusobala, akukho "okungekhona okwemvelo" ngokuzila ukudla, futhi imizimba yethu ikulungele kahle ukubamba isikhathi eside sokungadli.

Zonke izinhlobo zezinqubo emzimbeni ziyashintsha lapho singadli isikhashana, ukuze sikwazi ukuvumela imizimba yethu ukuba ichume ngesikhathi sendlala. Ihlobene namahomoni, izakhi zofuzo nezinqubo ezibalulekile zokulungisa amaselula (3).

Lapho sizila ukudla, sithola ukuncipha okuphawulekayo kushukela wegazi namazinga e-insulin, kanye nokwanda okukhulu kwehomoni yokukhula komuntu (,).

Abantu abaningi bazila ukudla ngezikhathi ezithile ukuze banciphise isisindo, njengoba kuyindlela elula kakhulu futhi ephumelelayo yokukhawulela ama-calories nokushisa amafutha (6, 7, 8).

Abanye bakwenzela izinzuzo zezempilo, ngoba ingathuthukisa izinto ezahlukahlukene eziyingozi nezimpawu zomkhiqizo (1).

Kukhona nobunye ubufakazi bokuthi ukuzila ngezikhathi kungakusiza uphile isikhathi eside. Izifundo kumagundane zibonisa ukuthi inganweba ubude bempilo ngempumelelo njengokuvinjelwa kwekhalori (, 10).

Olunye ucwaningo luphakamisa nokuthi lungasiza ekuvikeleni ezifweni, kufaka phakathi isifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, umdlavuza, isifo i-Alzheimer nezinye (11,).

Abanye abantu bamane bathanda ukulungela ukuzila ukudla ngezikhathi ezithile.

Kuyinto "yokugenca impilo" ephumelelayo eyenza impilo yakho ibe lula, ngenkathi ithuthukisa impilo yakho ngasikhathi sinye. Ukudla okumbalwa okudingeka ukuhlelele, impilo yakho iyoba lula.

Ukungadli izikhathi ezingama-3-4 + ngosuku (ngokulungiselela nokuhlanzwa okuhilelekile) futhi konga isikhathi. Okuningi kwakho.

Abantu bajwayele ukuzila ukudla ngezikhathi ezithile. Ucwaningo lwesimanje lukhombisa ukuthi kunezinzuzo zokwehlisa isisindo, impilo ye-metabolic, ukuvimbela izifo futhi kungakusiza ukuthi uphile isikhathi eside.

Izinhlobo Zokuzila Okungapheli

Ukuzila ukudla okungapheli sekuyimfashini kakhulu eminyakeni embalwa edlule, futhi sekuvele izinhlobo / izindlela ezahlukahlukene ezahlukahlukene.

Nazi ezinye ezithandwa kakhulu:

• Indlela engu-16/8: Zila ukudla amahora angu-16 usuku ngalunye, ngokwesibonelo ngokudla kuphela phakathi kwemini no-8 ebusuku.
• Yidla-Misa-Yidla: Kanye noma kabili ngesonto, ungadli lutho kusuka kusihlwa ngosuku olulodwa, kuze kube sekudleni ngosuku olulandelayo (ihora elingu-24 ngokushesha).
• Ukudla okungu-5: 2: Phakathi nezinsuku ezimbili zesonto, yidla kuphela ama-calories angama-500-600.

Bese kuthi kube nokuhlukahluka okuningi.

Kunezindlela eziningi ezahlukahlukene zokuzila. Ezithandwa kakhulu indlela ye-16/8, i-Eat-Stop-Eat kanye ne-5: 2 diet.

Thatha Umlayezo Wekhaya

Inqobo nje uma unamathela ekudleni okunempilo, ukukhawulela iwindi lakho lokudla nokuzila ukudla ngezikhathi ezithile kungaba nezinzuzo ezithile ezinhle kakhulu zezempilo.

Kuyindlela ephumelelayo yokulahlekelwa ngamafutha nokuthuthukisa impilo ye-metabolic, ngenkathi wenza lula impilo yakho ngasikhathi sinye.

Ungathola imininingwane eminingi ngokuzila ukudla ngezikhathi ezithile lapha: Ukuzila ukudla okungapheli 101 - Umhlahlandlela Wabaqalayo Wokugcina.