Elinye lamasu adume eminyakeni yamuva nje libizwa ngokuthi yindlala yokuphumula. Ukubulawa yindlala okuhlangene kunguhlobo lwamandla afaka ukuzila ukudla kwesikhashana esifushane noma isikhathi sokudla okuncane okuncane noma ukungabikho kwayo. Iningi labantu liyaqonda indlala yesikhathi ngezikhathi ezithile njengendlela yokunciphisa umzimba. Ukubulawa yindlala kwesikhashana kusiza abantu ukuthi badle amakhalori aphansi, lapho ngokuhamba kwesikhathi kungaholela ekunciphiseni isisindo. Kodwa-ke, indlala yesikhathi ngezikhathi ezithile nayo ingasiza ekuguquleni izici zengozi zezimo zezempilo ezifana nesifo sikashukela nezifo zenhliziyo, ezinjenge-cholesterol namazinga kashukela wegazi kanye negazi. Sihumusha okuqukethwe kwewebhusayithi ye-Healtline, lapho konke okudingeka ukwazi khona ngalesi sihloko kuyaphenywa.
Ukukhetha uhlelo lokubulawa yindlala okuhlangene
Kunezindlela ezimbalwa ezahlukene zokubulawa yindlala okuhlangene. Okuthandwa kakhulu kungokwakwa:
Indlela 16: 8
Ukudla 5: 2
Ukudla "Iqhawe"
Ukubulawa yindlala (i-ADF)
Zonke izindlela zingasebenza ngempumelelo, kepha ukukhetha okusebenza kuyo okungcono kakhulu kumuntu. Ukukusiza ukhethe indlela ehambelana nendlela yakho yokuphila, sizokutshela ngokuningiliziwe ngezinzuzo kanye nama-min wabo ngamunye.
Ukuzilalela isikhathi kusiza ukugcina isibalo
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Indlela 16/8.
Uhlelo lokuzila lokuzila lwe-16/8 lungenye yezindlela ezithandwa kakhulu zokunciphisa umzimba. Uhlelo lukhawulela ukusetshenziswa kokudla nokuphuza ikhalori ngesikhathi esibekiwe samahora ayi-8 ngosuku. Kudinga ukungazibisi ekudleni ngesikhathi samahora ayi-16 asele osuku. Ngenkathi okunye ukudla kungasungula imithetho eqinile kanye nemikhuba, indlela engu-16/8 isuselwa kumamodeli we-Time Liming kanye nezimo kakhudlwana. Ungakhetha noma yiliphi iwindi lehora le-8 lokudla kwekhalori. Abanye abantu bakhetha ukweqa ibhulakufesi futhi babulawa yindlala kusukela ngo-20: 00, kanti abanye bagwema ukudla sekwephuzile futhi babambe ngo-9: 00 kuye ku-17: 00. Hlela.
Ukuvimbela inani lamahora ongaba nakho phakathi nosuku kungakusiza ukusetha kabusha isisindo futhi unciphise umfutho wegazi. Ucwaningo lukhombisa ukuthi izinhlelo zokudla ezilinganiselwe, njengendlela engu-16/8, zingavimbela umfutho wegazi ophakeme futhi zinciphise inani lokudla okudliwayo, okuholela ekunciphiseni isisindo. Ucwaningo lwe-2016 lubonise ukuthi ngokuhlanganiswa nokuzivocavoca nemithwalo, indlela engu-16/8 yasiza ukunciphisa isisindo samafutha futhi ilondoloze isisindo semisipha phakathi kwamalungu amadoda. Ucwaningo lwakamuva lubonise ukuthi indlela eyi-16/8 ayizange ithinte ukukhula kwemisipha noma amandla kwabesifazane enza ukuqeqeshwa nemithwalo. Yize indlela engu-16/8 ilingana kalula kunoma iyiphi indlela yokuphila, abanye abantu bangaba nzima ukuyeka ukudla amahora angama-16 balandelana. Ngaphezu kwalokho, ukusetshenziswa kwama-snacks amaningi noma ukudla okungenampilo kwewindi lehora eli-8 kungancishiswa kungabikho miphumela emihle ehlotshaniswa nokuzila ukudla kwezikhathi eziyi-16/8. Qiniseka ukuthi ulandela ukudla okulinganiselayo, kufaka phakathi izithelo, imifino, imikhiqizo yokhelwane, amafutha awusizo namaprotheni ukukhulisa izinzuzo zezempilo ezingaba khona kulokhu kudla.
Indlela 5: 2
Ukudla 5: 2 uhlelo olulula lokuzila lokuzila lwesikhathi. Izinsuku ezinhlanu ngesonto odla ngokujwayelekile futhi ungakhawuleli okuqukethwe kwe-caloric. Ngemuva kwalokho, ngakunye izinsuku ezimbili, wehlisa inani lamakhalori atholakala kwikota yalolu suku. Kumuntu ovame ukudla amakhalori angama-2000 ngosuku, kuzosho ukuncishiswa kokusetshenziswa kwekhalori okufika kumakhalori angama-500 ngosuku, izinsuku ezimbili ngesonto.
Ngokocwaningo lwe-2018, Ukudla okungu-5: 2 kusebenza ngempumelelo njengomkhawulo wekhalori yansuku zonke, ukunciphisa isisindo nokulawula ushukela wegazi phakathi kwabantu abanesifo sikashukela sohlobo 2. Olunye ucwaningo lubonise ukuthi ukudla okungu-5: 2 kusebenza ngempumelelo njengomkhawulo wekhalori njalo, kokunciphisa umzimba kanye nokuvimbela izifo ze-metabolic, njengezifo zenhliziyo. Ukudla 5: 2 kuhlinzeka ukuguquguquka, njengoba ungakhetha ukuthi yimiphi imibono yokubulawa yindlala, futhi ayikho imithetho yokuthi kuyini futhi lapho kunezinsuku "zensimu-elulewe".
Kodwa-ke, kufanelekile ukusho ukuthi umsoco "ojwayelekile" ngezinsuku ezigcwele zekhalori anikuniki ithuba lokuthola konke okufunayo. Akulula ukukhawulela amakhalori angama-500 ngosuku, noma ngabe sekuyizinsuku ezimbili nje ngesonto. Ngaphezu kwalokho, ukusetshenziswa kwekhalori encane kakhulu kungadala ukungacabangi noma ukufela. 5: 2 Ukudla kungasebenza, kepha hhayi kuwo wonke umuntu. Khuluma nodokotela wakho ukuthola ukuthi uyakuthola ukudla 5: 2.
Ukubulawa yindlala
Ukuzila ukudla njalo ngolunye usuku kuyinto enhle yokubulawa yindlala ngesakhiwo esikhumbulekayo kalula. Kulokhu kudla ubulawa yindlala zonke ezinye ezinye izinsuku, kepha ungaba nakho konke okufunayo, ngezinsuku eziyinqaba. Ezinye izinguqulo zalokhu kudla zihlanganisa necebo lendlala "elishintshiwe", elibandakanya ukusetshenziswa kwamakhalori angaba ngu-500 ngesikhathi sokubulawa yindlala. Kodwa-ke, ezinye izinguqulo zingafaki ngokuphelele amakhalori ekulahlini izinsuku.
Ukulimazeka kwendlala kufakazele ukuthandwa kwayo ukunciphisa umzimba. Isifundo sokushayela ngokungahleliwe siqhathanisa indlala njalo ngolunye usuku ngomkhawulo wekhalori yansuku zonke kubantu abadala ngokukhuluphala, bakhombisa ukuthi zombili izindlela zisebenza ngokulinganayo ekunciphiseni isisindo. Olunye ucwaningo lubonise ukuthi ababambiqhaza badla amakhalori angama-35% futhi balahlekelwe ngokwesilinganiso se-3.5 kg ngemuva kokushintshana phakathi kwamahora angama-36 okubulawa yindlala namahora ayi-12 okudla okungenamkhawulo kwamaviki ama-4. Uma ngempela ufuna ukwehlisa isisindo, engeza imodi yokuzivocavoca ngokomzimba empilweni yakho ingasiza. Ucwaningo lukhombisa ukuthi inhlanganisela yokubulawa yindlala nsuku zonke ngokuzivocavoca ngokukhuthazela kungadala ukunciphisa isisindo kune-halce isisindo kune-indlala elula.
Odokotela abaphikisana nokubulawa kwendlala kwesikhashana
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Ukuzila Ukudla Okuphazanyiswa Kuthinta Kanjani Ama-Hormone Wakho
Ukubulawa yindlala okungaphakathi kungakusiza wehlise isisindo, kepha kungathinta futhi ama-hormone akho. Lokhu kungenxa yokuthi imali enamafutha iyindlela yokugcina amandla (amakhalori). Lapho ungadli lutho, umzimba wakho wenza izinguquko ezimbalwa ukwenza amandla agciniwe afinyeleleke kalula. Izibonelo zifaka izinguquko emisebenzini yohlelo lwezinzwa, kanye nezinguquko ezinkulu emazingeni ama-hormone amaningana abalulekile. Ngezansi kunezinguquko ezimbili ze-metabolic ezenzeka ngesikhathi sokubulawa yindlala:
Insulin. Izinga le-insulin likhuphuka lapho udla, futhi lapho ubulawa yindlala, kuncipha kakhulu. Amazinga aphansi we-insulin anikela ekuvuthayo kwamafutha.
Norepinephrine (Noradrenalin). Uhlelo lwakho lwezinzwa luthumela i-NorePinephrine emaqeleni amafutha, ibangele ukuba bahlukanise amafutha ama-acid amafutha amahhala angashiswa ukuze akhiqize amandla. Kuyathakazelisa ukuthi yize kuvunyelwe abanye abasekeli bokudla kokudla okungu-5-6 ngosuku, indlala yesikhashana yesikhashana ingasheshisa ukuvutha kwamafutha. Ucwaningo lukhombisa ukuthi izivivinyo ezisheshayo ngesikhathi sesikhathi samasonto angama-3 kuya kwa-12, kanye nokuhlolwa kwezinto ezisheshayo kosuku lonke, isikhathi samasonto ayi-12-24 sinciphisa isisindo somzimba namadiphozithi amafutha. Noma kunjalo, kudingeka ucwaningo olwengeziwe ukutadisha imiphumela yesikhathi eside yendlala.
Enye i-hormone, ehluka phakathi nokubulawa yindlala iyi-hormone yomuntu yokukhula komuntu (i-HGH), izinga layo elingakhuphuka lize lifike ezikhathini ezinhlanu. Phambilini bekukholelwa ukuthi i-hormone yokukhula isiza ukushisa amanoni ngokushesha, kepha izifundo ezintsha zibonisa ukuthi kungakhombisa ubuchopho ngesidingo sokugcina amandla, okungenza kube nzima ukwehlisa isisindo. Ngokusebenzisa inani elincane labantu be-neurons ezihambisana ne-Aguti Protein (Aggp), i-hormone yokukhula ingakhulisa ngokungaqondile nge-appetite futhi inciphise imetabolism yamandla.
Ukubulawa yindlala okuhlangene kusiza ukunciphisa ikhalori nokunciphisa isisindo
Isizathu esiyinhloko sokuthi indlala yokubulawa kwezikhathi ezithile isize ekunciphiseni isisindo ukuthi kukusiza ukuba ube nama-kilojoule amancane. Zonke izimiso ezihlukile zisho ukweqa ukudla ngesikhathi sokubulawa yindlala. Uma ungasinxephezeli, yidla okuningi ngesikhathi sokudla okulula, uzodla amakhalori ambalwa. Ngokuya ngokubuyekezwa kuka-2014, Ukudla okwenziwe ngezikhathi ezithile kunciphisa isisindo somzimba ngo-3-8% amasonto ama-3-24. Lapho ufunda isilinganiso sokunciphisa isisindo, ukuzila ukudla kwezikhathi ezithile kungaholela ekunciphiseni isisindo kusuka ku-0.25-0.75 kg ngeviki. Abantu futhi bancipha ekuhlukaniseni okhalweni ngo-4-7%, okubonisa ukulahleka kwamafutha esiswini. Le miphumela ikhombisa ukuthi indlala yesikhathi ngezikhathi ezithile ingaba ithuluzi eliwusizo lokunciphisa umzimba.
Noma kunjalo, izinzuzo zokuzila ukudla ngezikhathi ezithile zidlula kude kakhulu. Futhi inezinzuzo eziningi zezempilo, imetabolism futhi ingasiza ngisho nokunciphisa ingozi yezifo zenhliziyo. Yize ngokubala amakhalori wokulwa kwezikhathi ezithile kuvame ukungadingeki, ukwehla kwesisindo kulawulwa kakhulu ukwehla okujwayelekile kokusetshenziswa kwekhalori. Ucwaningo luqhathanisa ukubulawa yindlala ngezikhathi ezithile kanye nokuvinjelwa kwamakhalori ahlala njalo, ungakhombisi umehluko ekunciphiseni isisindo ngesikhathi sokukhethwa kwekhalori phakathi kwamaqembu.
Ukuzila Ukudla Kwama-Intermittent kungakusiza ugcine isisindo semisipha ngesikhathi sokudla
Omunye wemiphumela emibi kakhulu yokudla ukuthi umzimba wakho ulahlekelwa izicubu kanye namafutha. Kuyathakazelisa ukuthi ezinye izifundo zikhombisile ukuthi ukuzila ukudla kwezikhathi ezithile kungaba wusizo ukugcina ama-miscur mass ngenkathi kulahlekelwa ngamafutha ngasikhathi sinye. Ukubuyekezwa kwesayensi kubonise ukuthi umkhawulo wekhalori ngezikhathi ezithile ubangela ukuncipha kwesisindo okufanayo, kanye nomkhawulo oqhubekayo wamakhalori, kepha ngokuncishiswa okuncane kakhulu kuMisipha Yemisipha. Ezifundweni zezingqinamba ze-caloric, i-25% elahlekile yesisindo ibalwe isisindo semisipha, iqhathaniswa ne-10% kuphela ezifundweni zokuvinjelwa kwekhalori ngezikhathi ezithile. Izifundo zakamuva azitholanga umehluko omkhulu isisindo esingenangegciwane noma isisindo semisipha phakathi nokubulawa yindlala ngokuqhathaniswa nezinye izinhlobo zamasu kagesi.
Ukuzila ukudla okwenziwe ngezikhathi ezithile kwenza lula ukudla okunempilo
Kwabaningi, enye yezinzuzo eziphambili zokubulawa yindlala kokuzithoba kube lula. Esikhundleni sokucabanga ngamakhalori, izindlela eziningi zokubulawa yindlala ezihlangene zidinga ukuthi unqume isikhathi. Ukudla okungcono kakhulu kuwe yikho ongakunamathela ekuhambeni kwesikhathi. Uma indlala yendlala yezikhathi ikusiza ukubambelela ekudleni okunempilo, kuzoba nezinzuzo ezisobala zempilo yesikhathi eside nesisindo.
Uma ufuna ukwehlisa isisindo ngendlala ngezikhathi ezithile, udinga ukukhumbula izinto eziningana:
Ikhwalithi yokudla. Ukudla okudla kusabalulekile. Zama ukuthi kunemikhiqizo ephelele ekhona equkethe isithako esisodwa.
Amakhalori. Amakhalori asabhekwa. Zama ukudla ngokujwayelekile ngezikhathi ngaphandle kwendlala, hhayi kangako ukunxephezela amakhalori alahlekile lapho kubulawa yindlala.
Ukulandelana. Njengasendabeni yanoma iyiphi enye indlela yokulahleka kwesisindo, udinga ukunamathela kuyo isikhathi eside, uma ufuna ukusebenza.
Ukubekezela. Umzimba wakho ungathatha isikhathi sokuzivumelanisa nezimo ze-protocol yokubulawa isikhashana. Zama ukunamathela ohlelweni lwakho lokudla, futhi uzoba lula.
Iningi lezivumelwano zokubulawa yindlala ezithandwayo ezijwayelekile nazo zincoma ukuzivocavoca okufana nokuqeqeshwa ngamandla. Kubaluleke kakhulu uma ufuna ukushisa kakhulu amanoni, ngenkathi ugcina isisindo semisipha.
Ekuqaleni, ngendlala okuhlangene, ukubalwa kwekhalori kuvame ukungadingeki. Kodwa-ke, uma ukunciphisa isisindo kuncipha, ukubalwa kwekhalori kungaba ithuluzi eliwusizo.