Enye yezicwangciso-qhinga ezithandwayo kwiminyaka yakutshanje ibizwa ngokuba yindlala yokuphumla. Indlala yokudala i-tetroli irejimeni yamandla equka ukutya okufutshane okanye amaxesha amafutshane okutya okanye ukungabikho kwawo. Uninzi lwabantu luqonda indlala yexesha elithile njengendlela yokuphulukana nobunzima. Indlala yokuphumla inceda abantu batya iikhalori ezimbalwa, apho ixesha lokuhamba lingakhokelela ekulahlekeni kwesisindo. Nangona kunjalo, indlala yamaxesha ngamaxesha zinokufumana ukutshintsha izinto zobungozi kwiimeko zempilo ezinje ngesifo seswekile kunye nezifo zentliziyo, ezinje nge-cholesterol kunye nenqanaba leswekile yegazi kunye nenqanaba leswekile. Siguqulela umxholo wewebhusayithi ye-WCED, apho yonke into oyifunayo ukuyazi ngalo mxholo uphezulu.
Ukukhetha isiCwangciso seNtlanzi sokuThintelwa Kwendlala
Zininzi iindlela ezahlukeneyo zokuqhuba indlala. Eyona ithandwa kakhulu yile:
Indlela 16: 8
Ukutya 5: 2
Ukutya "Igorha"
Enye indlala (i-ADF)
Zonke iindlela zinokusebenza, kodwa ukhetho lwayo lusebenza kakuhle luxhomekeke kumntu. Ukukunceda ukhetha indlela ehambelana nendlela ophila ngayo, siya kukuxelela ngokweenkcukacha malunga neenzuzo kunye nemizuzu yenye yazo.
Ukukhawuleza kwethutyana kuyanceda ukugcina umzobo
Ifoto: HARTAHH.USPUS.com.
Indlela 16/8.
Isicwangciso sokukhawuleza kwexesha le-16/8 senye yezona ndlela zithandwayo zokunciphisa umzimba. Isicwangciso sinciphisa ukuselwa kukutya kunye ne-calorie i-selorie lisithuba seyure ezisi-8 ngosuku. Ifuna ukungabikho kokutya ngexesha le-16 iiyure zomsebenzi. Ngelixa ezinye izidlo zinokuseka imigaqo engqongqo kunye nemilinganiselo engqongqo, indlela ye-16/8 isekwe kwiimodeli zokumisa ixesha kunye neendlela eziguquguqukayo ngakumbi. Ungayikhetha nayiphi na iwindows yeyure eziyi-8 ye-calorie. Abanye abantu bakhetha ukutsiba isidlo sakusasa kunye nelamba ukusuka kwi-noni ukuya kuthi ga nge-20: 00, ngelixa abanye bephephe ukutya kade kwaye babambe nge-9: 00 kuye kweye-17: 00. Ishedyuli.
Ukuthintela inani leeyure onokuthi ngaloo mini kunokukunceda usete kwakhona ubunzima kwaye unciphise uxinzelelo lwegazi. Izifundo zibonisa ukuba izikimu zondla-ezinqongopheleyo, ezinje nge-16/8 indlela, zinokuthintela uxinzelelo lwe-hypererterensi kwaye zinciphise inani lokutya elisetyenzisiweyo, elikhokelela ekulahlekisweni kwesisindo. Uphononongo luka-2016 lwabonisa ukuba ngokusebenzisa imithambo ngemithwalo, indlela ye-16/18 yanceda ukunciphisa ubunzima befutha kwaye bagcine ubunzima bemisipha phakathi kwelungu lamalungu. Uphononongo lwakutsha nje lubonise ukuba indlela ye-16/8 ayichaphazeli ukukhula kwezihlunu okanye amandla kubafazi ekwenzeni uqeqesho ngemithwalo. Nangona le ndlela ye-16/8 ithatha lula nakuphi na indlela yokuphila, abanye abantu banokuba nzima ukushiya izidlo zeyure ezili-16 ngokulandelelana. Ukongeza, ukusetyenziswa kokutya okuninzi okanye ukutya okungalunganga kwefestile yeeyure eziyi-8 kunokuncitshiswa kungabikho ziphumo zihambelana nokukhawuleza kwe-16/8. Qiniseka ukuba ulandela ukutya okulinganayo, kubandakanya iziqhamo, imifuno, iimveliso eziluncedo, amafutha aluncedo kunye neeproteni zokukhulisa izibonelelo zempilo ezinokubakho kolu utya.
Indlela 5: 2
I-diet 5: 2 sisicwangciso esilula sokukhawuleza se-hambere. Iintsuku ezintlanu ngeveki utya ngokwesiqhelo kwaye ungamkhethi umxholo wekhalori. Kwandula ke, kwezinye iintsuku ezimbini, unciphisa inani leekhalori ezityiweyo kwikota yeMini. Kumntu odla ngokufumana iikhalori ezingama-2000 ngosuku, iya kuthetha ukuncitshiswa kwekhalori yekhalori ukuya kuthi ga kwi-500 yeekhalori ngosuku, iintsuku ezimbini ngeveki.
Ngokutsho kwesifundo sika-2018, diet 5: 2 isebenza njengendawo yokuthintela i-calorie, ukunciphisa ubunzima kunye nokulawula iglucose yegazi phakathi kwabantu kwi-Diabetes 2 yeswekile. Olunye uphononongo lubonise ukuba ukutya 5: 2 kusebenza njengokuhlala kwe-calorie, zombini ukunciphisa umzimba kunye nokuthintela izifo zemetabolic, ezinje ngesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye nesifo sentliziyo kunye neswekile. Ukutya 5: 2 Kunika ukuguquguquka, njengoko unokukhetha ukuba zeziphi iintsuku zokulamba, kwaye akukho mithetho malunga nokuba yintoni "intsimi - elilalirior".
Nangona kunjalo, kufanelekile ukukhankanya ukuba "isondlo esiqhelekileyo kwiintsuku ezigcweleyo zecalorie asikuniki ithuba lokuba yonke into oyifunayo. Akulula ukuthintela iikhalori ezingama-500 ngosuku, nokuba ziintsuku nje ezimbini ngeveki. Ukongeza, ukuselwa kancinci ikhalori encinci kakhulu kunokubangela ukungaqiniseki okanye ukungcola. 5: 2 Ukutya kunokusebenza, kodwa kungekuphela ngumntu wonke. Thetha ugqirha wakho ukuba ufumanise ukuba ufumana ukutya 5: 2.
Enye indlala
Ukuzila ukutya rhoqo ngalo lonke usuku sisicwangciso sokungabikho kwendlala esinokuqiniseka ngokulula. Kwezi utya ukuba ulambe yonke imihla, kodwa unokufumana yonke into oyifunayo, kwiintsuku ezingaqhelekanga. Ezinye iinguqulelo zolu utyando zibandakanya isicwangciso esiliqili "esiguquliweyo", esibandakanya ukusetyenziswa kweekhalori ezingama-500 ngexesha leindlala. Nangona kunjalo, ezinye iinguqulelo zingabandakanywa ngokupheleleyo iikhalori kwiintsuku zokulayisha iintsuku.
Enye indlela indlala iqinisekisile i-faction yayo yokuphulukana nobunzima. Isifundo se-pilot esingenamsebenzi esithelekisa indlala yonke imihla nge-calorie yendawo yabantu abadala ngokugqithisileyo, kubonise ukuba zombini iindlela ziyasebenza ngokulinganayo ekulahlekelweni kwesisindo. Olunye uphononongo lubonise ukuba abathathi-nxaxheba baswele i-35% ye-calorie kwaye balahlekelwe ngumndilili we-3.5 kg emva kweeyure ezingama-36 zendlala kunye neeyure ezili-12 zokutya okungenamda kwiiveki ezi-4. Ukuba ufuna ngokwenene ukunciphisa umzimba, ukongeza imowudi yomzimba ebomini bakho kunokunceda. Izifundo zibonisa ukuba indibaniselwano yendlala yonke enye imini ngokuzilolonga ngonyamezelo kunokubangela ukulahleka kobunzima kunokuba yindlala ngokulula.
Ogqirha hayi ngokuchasene nendlala yokuphumla
Ifoto: HARTAHH.USPUS.com.
Ukuzila okuKhawulezayo kuchaphazela njani iihomoni zakho
Indlala yokuthintela indlala inokukunceda unciphise umzimba, kodwa unokuchaphazela iihomoni zakho. Kungenxa yokuba iidipozithi ezingamafutha yindlela yokugcina amandla (ikhalori). Xa ungadli kwanto, umzimba wakho wenza utshintsho oluncinci ukwenza amandla agciniweyo afikeleleke ngakumbi. Imizekelo ibandakanya utshintsho kwimisebenzi yenkqubo ye-nervous, kunye notshintsho olukhulu kumanqanaba eehomoni ezininzi ezibalulekileyo. Apha ngezantsi kukho iinguqu ezimbini zeMetabolic ezenzeka ngexesha leindlala:
I-insulin. Inqanaba le-Inulin linyuka xa usitya, kwaye xa ulambile, iyaphulukana kabukhali. Amanqanaba asezantsi e-insulin anegalelo ekutshisweni kwamafutha.
I-norepinephrine (i-noradrenalin). Inkqubo ye-nevarda yakho ithumela i-norepinephrine kwiiseli ezityebileyo, ibangele ukuba bahlukane namafutha mahala amafutha anamafutha anokutshiswa ukuvelisa amandla. Okubangela umdla kukuba, ngaphandle kwemvume yabanye abaxhasi ngezidlo ze-5-6 zokutya ngosuku, indlala yexesha elifutshane banokukhawulezisa ukutshisa amanqatha. Izifundo zibonisa ukuba iimvavanyo zokuzila ngokukhawuleza ngexesha leeveki ezi-3 ukuya kwezi-12, kunye neemvavanyo zokuzila ukutya imihla ngemihla, ixesha leeveki ezili-12 ukuya kwezi-24 zinciphisa ubunzima bomzimba kunye neediphozithi zamafutha. Nangona kunjalo, kuya kufuneka kufuna uphando olongezelelekileyo lokufunda imiphumo yexesha elide yendlala yexesha elizayo.
Enye i-hormone, eyahlukileyo xa indlala yi-hormone yokukhula komntu (HGH), inqanaba elinokunyuka ukuya kuthi ga kumaxesha amahlanu. Kwakukhulelwa ngaphambili ukuba ukukhula kwehomoni kunceda ukutshisa ngokukhawuleza amafutha ngokukhawuleza, kodwa izifundo ezitsha zibonisa ukuba ingabonisa ukuba ubuchopho kwisidingo sokusindisa amandla, oko kunokubangela ukuba kube nzima ukunciphisa umzimba. Ngokuvula inani elincinci lee-neurons ezinxulumene neproteyini ye-Aguti (AGRP), i-hormone yokukhula inokunyusa ukungavisisani ngokungathanga ngqo kunye nokunciphisa imetabolism.
Indlala yokuthintela indlala inceda ukunciphisa ikhalori kwaye banciphise umzimba
Esona sizathu siphambili sokuba indlala yokungasebenzi inceda ukunciphisa umzimba kukuba kuyanceda ukuba ube neekhalori ezimbalwa. Zonke iiprothokholi ezahlukeneyo zithetha isidlo se-skip ngexesha leindlala. Ukuba awuyibuyekeli, yitya okungakumbi ngexesha lokutya okuphezulu, uya kutya iikhalori ezimbalwa. Ngokutsho kovavanyo luka-2014, ukuKhangela okuKhawulezayo kunciphisa ubunzima bomzimba nge-3-8% ngeeveki ezi-3 ukuya kwezi-24. Xa ufunda inqanaba lokuphulukana nobunzima, ukukhawuleza ukutya okuthe kratya kunokukhokelela ekulahleni ubunzima ukusuka kwi-0.25-0.75 kg ngeveki. Abantu bakwanokuphuhliswa komda wesantsi wamanqindi nge-4-7%, ebonisa ukuphulukana namafutha esiswini. Ezi ziphumo zibonisa ukuba indlala yamaxesha ngamaxesha inokuba sisixhobo esiluncedo sokunciphisa umzimba.
Nangona kunjalo, izibonelelo zokuzila okuncinci zihamba ngaphaya kokulahleka kwesisindo. Ikwanazo nezibonelelo ezininzi zempilo, imetabolism kwaye zinokunceda ukunciphisa umngcipheko wezifo zentliziyo. Nangona ukubala intsholongwane kamaxesha eentsholongwane kuhlala kungafuneki, ukunciphisa umzimba kusenziwa ikakhulu ngokunqunyulwa ngokubanzi kwekhalori. Izifundo ezithelekisa intsholongwane yexeshana kunye nokuthintelwa kwe-calorie rhoqo, musa ukubonisa umahluko ekulahlekeni kwesisindo ngexesha lokukhetha ikhelorie phakathi kwamaqela.
Ukukhawuleza kwethutyana kunokukunceda ukugcina ubunzima bemisipha ngexesha lokutya
Enye yezona ziphumo zibi kakhulu zokutya kukuba umzimba wakho uphulukana nezihlunu kunye namafutha. Okubangela umdla kukuba, ezinye izifundo zibonakalise ukuba ukutya okuncinci kunokuba luncedo ukugcina ubunzima bemisipha ngelixa kulahlekelwe ngamatye. Uphononongo lwesayensi lubonise ukuba isithintelo se-caloric calorie sibangela ukunciphisa umzimba, kunye nokudalwa rhoqo kweekhalori, kodwa kuncitshiswe kakhulu kubunzima bemisipha. Kwizifundo ze-caloric, iipesenti ezingama-25% ezilahlekileyo zibalwe ubunzima bemisipha, xa kuthelekiswa ne-10% kuphela kwizifundo ze-caloric caloric. Izifundo ezizayo azifumananga nakuphi na ukungaboni ngasonye kwizininzi ezingenaluswele kakhulu okanye izihlunu ngexesha lokufakwa kwendlala xa kuthelekiswa nezinye iintlobo zezicwangciso zamandla.
Ukukhawuleza kwexesha elifanelekileyo kwenza lula ukutya okunempilo
Kwabaninzi, enye yezona zinto ziluncedo kukukhululeka kwendlala, kukulula. Endaweni yokujonga iikhalori, iimowudi zokuthatha indlala ifuna ukuba uqonde ixesha. Eyona nto iphambili kuwe nguwe onokuthi unamathele ekuhambeni kwexesha. Ukuba intsholongwane yamaxesha ngamaxesha ikunceda ukubambelela ukutya okunempilo, kuya kuba neenzuzo ezibonakalayo kwimpilo yexesha elide kunye nobunzima.
Ukuba ufuna ukunciphisa umzimba ngendlala yexeshana, kuya kufuneka ukhumbule izinto ezininzi:
Umgangatho wokutya. Ukutya okutyayo kusekubalulekile. Zama ukuba kukho uninzi lweemveliso zinezithako zesinye.
Iikhalori. Iikhalori zisaqwalaselwa. Zama ukutya ngokwesiqhelo ngexesha ngaphandle kwendlala, hayi kakhulu ukubuyekeza iikhalori ezilahlekileyo ngexesha leindlala.
Ukulandelelana. Njengakwimeko yayo nayiphi na indlela yokulahleka kwesisindo, kufuneka unamathele kulo ixesha elide, ukuba uyafuna ukusebenza.
Umonde. Umzimba wakho unokuthatha ixesha lokuziqhelanisa nomgaqo-nkqubo we-protocol yendlala. Zama ukunamathela kwishedyuli yakho yokutya, kwaye uya kuba lula.
Uninzi lweeprothokhosi ezininzi zokwanda kwendlala nazo zikwacebisa imithambo efana noqeqesho lwamandla. Kubaluleke kakhulu ukuba ufuna ukutshisa kakhulu amanqatha, ngelixa ugcina ubunzima bemisipha.
Ekuqaleni, kunye nendlala yoku-hlulo, ukubalwa kwekhalori kuhlala kungafuneki. Nangona kunjalo, ukuba ukunciphisa umzimba kwakho kuyalula, ukubala ikhalori kunokuba sisixhobo esiluncedo.