Amava am ngokuzila ukutya okuphakathi kunye neziphumo zokuzila ukutya okwethutyana ngeveki

mohamed elsharkawy
2023-06-05T03:35:20+00:00
Iinkcukacha zajikelele
mohamed elsharkawyNgomhla woku-5 kuJuni, ngo-2023Uhlaziyo lokugqibela: kwiinyanga ezi-10 ezidlulileyo

Ngaba ujonge indlela esebenzayo yokunciphisa umzimba ngaphandle kokuswela kwaye ngendlela enempilo? Amava am ngokuzila ukutya okwethutyana kwinyanga inokuba sisisombululo osifunayo! Emva kokuba ndaziswa koku kutya, ndayivavanya emzimbeni wam, kwaye ngokunyanisekileyo, ndakwazi ukunciphisa umzimba ngendlela eqinisekisiweyo nelula ngaphandle kokulamba. Kweli nqaku, ndiza kubelana nawe ngamava am obuqu kunye naluncedo ngokuzila ukutya okuphakathi, ke ndilandele kude kube sekupheleni ukuze ufunde imfihlo emva kwale nkqubo iphumeleleyo.

1. Inkcazo yokuzila ukutya okwethutyana

Ukuzila ukutya okungapheliyo kukutya apho umntu ozila ukutya eqhubeka nokunciphisa ixesha elipheleleyo lokutya okanye ukuyeka ukutya ngamaxesha athile. Inkqubo ixhomekeke kwixesha lokutya.Ngokuzila ukutya okwethutyana, utya kuphela ngexesha elithile, kwaye uzila inani elithile leeyure ngosuku ngalunye. Ukuzila ukutya okwethutyana kubandakanya iipatheni ezininzi ezahlukeneyo ezinje ngo-16:8 ukuzila ukutya, 5:2 ukuzila ukutya, kunye nokuzila ukutya okuguquguqukayo. Ukuzila ukutya okungapheliyo kuneenzuzo ezininzi zempilo, ezifana nokuphucula imetabolism, ukuvuselela ukutshiswa kwamafutha, ukuphucula impilo yenkqubo ye-nervous, kunye nokugcina ukuqina kwesikhumba. "Ukuba uphumeza ukuzila ngokukhawuleza ngexesha, kuya kukunceda ukulawula ubunzima bakho kwaye uphucule impilo yakho yonke," kusho uDkt Jason Fung, umbhali kunye nodokotela weyeza zangaphakathi. Ke, ukuba ujonge indlela esempilweni yokuvuselela ukutshiswa kwamafutha kunye nokuphucula impilo yakho iyonke, ukuzila ukutya okwethutyana kunokuba lukhetho olufanelekileyo kuwe.

2. Iindidi ezahlukeneyo zokuzila ukutya okwethutyana

Kukho iintlobo ezininzi ezahlukeneyo zokuzila ukutya okwethutyana, kwaye unokukhetha kuzo ngokweenjongo zakho zobuqu kunye neemfuno zesondlo. Ezona ntlobo zidumileyo zezi zilandelayo:

– 16:8: Ukuzila ukutya kwenziwa iiyure ezili-16, kulandele ukutya ngexesha lefestile yeeyure ezisi-8.
– 5:2: Iikhalori zincitshiswa iintsuku ezimbini ngeveki ukuya malunga neekhalori ezingama-500, kwaye ukutya kwenziwa ngokwesiqhelo kwiintsuku eziseleyo.
- Yitya-Yeka-Yitya: apho ukuzila ukutya kwenziwa iiyure ezingama-24 kanye ngeveki.
Ukuzila ukutya okulolunye usuku: apho utya ngokwesiqhelo usuku olunye, emva koko ugqibezele ukuzila ukutya ngosuku olulandelayo.

Umntu kufuneka akhethe kwezi ntlobo into emfaneleyo ngokweemvakalelo zakhe zokuthuthuzela kunye neenjongo zobuqu. Kwakhona kuyimfuneko ukuqwalasela imfuno yokugcina ukutya okunempilo kunye nokulinganisela kwaye ugweme ukugqithisa emva kwexesha lokuzila ukutya.

3. Izibonelelo zokuzila ukutya okwethutyana kwimpilo jikelele

Iinzuzo zempilo zokuzila ukutya okungapheliyo azinakuphikiswa. Ngokusebenzisa amava am obuqu ngokuzila ukutya okwethutyana, ndiye ndaqaphela utshintsho oluninzi oluhle kwimpilo yam nakwindlela yokuphila. Nazi ezinye izibonelelo zempilo zokuzila ukutya okwethutyana:

Ukuzila ukutya okwethutyana kunceda ekunciphiseni ubunzima kunye namafutha agcinwe emzimbeni.Ukuzila ukutya okwethutyana kunokubangela ukwehla okumalunga nesiqingatha sekhilogram ukuya kwiikhilogram ezimbini zobunzima ngeveki.

Ukuzila ukutya okukhawulezileyo kuphucula amanqanaba eswekile yegazi kunye nokwandisa uvakalelo lwe-insulin, olunegalelo ekuthinteleni isifo seswekile kunye nesifo senhliziyo.

Ukuzila ukutya okwethutyana kunokunceda ukwandisa ihomoni yokukhula komntu, enegalelo ekwakheni izihlunu kunye nokugcina amandla ethambo.

Ukuzila ukutya okungapheliyo kunokuphucula impilo yengqondo, njengoko kunceda ukuphucula ukugxila kunye nokuqwalaselwa kunye nokugcina umsebenzi wobuchopho.

Ukuzila ukutya okwethutyana kuthathwa njengendlela esebenzayo yokuthomalalisa uxinzelelo kunye nokuphucula ubuthongo, njengoko kunegalelo ekunciphiseni amanqanaba e-cortisol anxulumene noxinzelelo kunye nokwandisa ukukhutshwa kwehomoni ye-melatonin, enoxanduva lokulawula ukulala.

4. Funda ukucwangcisa izidlo

Ucwangciso lokutya lubalulekile xa uziqhelanisa nokuzila ukutya okwethutyana. Njengoko inika umzimba ithuba lokusebenzisa amandla amaninzi ngexesha lokuzila ukutya, kwaye isitshixo sokufumana iziphumo ezifunwayo. Ke ngoko, kuya kufuneka ufunde indlela yokucwangcisa ngokufanelekileyo ukutya kwakho ngokwenkqubo yokuzila ukutya okwethutyana oyilandelayo.

Amanye amacebiso abalulekileyo anokulandelwa ukulungiselela ukutya ngala:

-Ukwandisa ukutya okunempilo okufana nemifuno, iziqhamo, kunye neeprotheni ezinempilo ezifana namaqanda, inyama emhlophe kunye nentlanzi.
-Kuphephe ukutya okunamafutha, okuqhotsiweyo kunye netyuwa ukugcina impilo yentliziyo.
-Kuphephe ukutya ukutya okunzima ngesidlo sakusasa okanye ixesha le-suhoor kwaye ugxininise ekutyeni okulula kunye nokutya okulinganayo.
– Sela izixa ezaneleyo zolwelo ngexesha lokuzila ukutya, uthembele emanzini, iti eluhlaza, kunye nobisi olunamafutha aphantsi.

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5. Imibuzo ebuzwa rhoqo malunga nokuzila ukutya okwethutyana

Ukuzila ukutya okwethutyana sesinye sezidlo ezithandwa kakhulu mva nje, kodwa kusekho imibuzo eqhelekileyo ebuzwa ngabaqalayo, esiya kuyiphendula kweli nqaku:

– Ngaba ndingasela amanzi ngexesha lokuzila ukutya?

Ewe, ukuthathwa kwamanzi okwaneleyo kuyimfuneko ngexesha lokuzila ngokukhawuleza ukuphepha ukuphelelwa ngamanzi emzimbeni.

– Ngaba ukuzila ukutya okwethutyana kukhuselekile kubafazi abakhulelweyo?

Uphononongo lubonisa ukuba ukuzila ukutya okuphakathi akukhuthazwa kubasetyhini abakhulelweyo, njengoko kunokukhokelela kwiswekile yegazi ephantsi kunye nefuthe layo kwimpilo yomntwana.

-Ngaba kufuneka wenze umthambo ngexesha lokuzila ukutya?

Abo balandela ukuzila ukutya okwethutyana akufuneki benze naluphi na uhlobo lomthambo, kodwa ungatya ukutya okulula ngaphambi kokuba wenze umthambo ukuba uziva ulambile.

-Ngaba abantu abanoxinzelelo lwegazi bayakwazi ukuzila ukutya okwethutyana?

Ukuzila ukutya okungapheliyo akufanele kusetyenziswe njengokutya okutshintshileyo kumayeza amiselweyo oxinzelelo lwegazi, ngoko ke abantu abanoxinzelelo lwegazi kufuneka badibane nogqirha wabo ngaphambi kokuba baqalise izicwangciso zokuyeka amayeza.

- Ngaba kunokwenzeka ukufumana izibonelelo zokuzila ngokukhawuleza ngaphandle kokuvinjwa kokutya nokusela?

Ukuzila ukutya okwethutyana akuyi kufezekisa iinjongo zayo ukuba ukuvinjwa kokutya kunye nesiselo akuphetshwa ngexesha elifanelekileyo. Ukubambelela kwiprotocol epheleleyo yokuzila ukutya yeyona ndlela yodwa yokufumana iziphumo ezilungileyo ozifunayo.

6. Amava am obuqu kunye nokuzila ukutya okwethutyana

Amava am obuqu kunye nokuzila ukutya okwethutyana abe luncedo kakhulu kwaye abe nefuthe elihle kwimpilo yam yonke kunye nendlela yokuphila. Ndigqibe kwelokuba ndizame ukuzila ukutya okwethutyana emva kokufunda amanqaku amaninzi akhuthazayo malunga nezibonelelo zawo, kwaye nangenxa yokuba bendifuna ukunciphisa umzimba ngendlela enempilo nezinzileyo.

Ndazama ukuzila ukutya okwethutyana kangangenyanga, kwaye ndaziva ndiphucuka kakhulu kwimpilo yam kunye nokukwazi ukulawula indlela yam yokuphila. Ndaphumelela ekususeni amanqatha esisu, ndanciphisa ubunzima bam, kwaye ndaziva ndisebenza kwaye ndinamandla.

Ngexesha lovavanyo lwam, ndiye ndadibana nemiceli mngeni, ngakumbi ngeentsuku zokuqala, kodwa ndafunda iindlela zokuyoyisa kwaye ndiqhubeke nokuzila ukutya okwethutyana. Maxa wambi, ukulamba kwakundenza ndizive ndidimazekile, kodwa ngokuthe ngcembe ndafunda ukuwulawula lo mnqweno ndaza ndacinga ngendlela yokuwanelisa ngeendlela eziphilileyo.

Ndicebisa wonke umntu ocinga ngokuzama ukuzila ukutya okwethutyana ukuba alungiselele imiceli mngeni ethile, kodwa eyona nto iphambili kukuqala kancinci kwaye wakhele kwipatheni. Kufuneka ubambelele kwisondlo esisempilweni ngexesha lokutya kwaye unganikezeli kumnqweno wokutya ukutya okungenampilo ngaphandle kweeyure zokutya.

Ekugqibeleni, kufuneka kuqwalaselwe ukuzivocavoca kunye nokulala ngokwaneleyo ukwenzela ukuba ukuzila ukutya okuphakathi kube nefuthe elihle kumzimba kunye nempilo jikelele.

7. Iingcebiso zokuqalisa ukuzila ukutya okwethutyana

Ukufumana ezona ziphumo zintle ngokuzila ukutya okwethutyana, kukho iingcebiso ekufuneka uziqwalasele:

Ukuzila ukutya okwethutyana kufuneka kuqalwe kancinci ukunqanda ukothusa umzimba.

Akufanele ubandakanyeke ekuzileni ngokukhawuleza okujolise ekunciphiseni umzimba kuphela, kodwa endaweni yoko kufuneka ugxile ekuphuculeni umgangatho kunye nokwahluka kokutya okutyayo. Iiprotheyini, imifuno, iziqhamo kunye neenkozo ezipheleleyo kufuneka zifakwe kwisidlo sokuzila ngokukhawuleza.

Ukuzila ukutya okwethutyana kunokuba yingozi kwiintlobo ezithile zomsebenzi womzimba, kodwa akuthinteli ukwenza umthambo wemihla ngemihla. Kucetyiswa kuphela ukuhlehlisa umthambo ngaphambi kokutya isidlo sakusasa.

Umzimba kufuneka unikwe ukuphumla okufunayo ngokulala ngokwaneleyo, kwaye uphephe umgudu ogqithisileyo okhokelela ekudinweni engqondweni nasemzimbeni.

8. Indima yokulala kunye nokuzilolonga ekuzileni ngokukhawuleza

Ukuzila ukutya okungapheliyo sesinye sezidlo ezithandwa kakhulu ezisetyenziswayo ngoku.Le nkqubo idinga iindlela ezininzi kunye nohlengahlengiso lobomi ukuze ufumane iziphumo ezingcono, kwaye phakathi kwezi nguqulelo yindima yokulala kunye nokuzilolonga kwinkqubo yokuzila ngokukhawuleza.

Uphononongo olwenziwe ngo-2018 lubonakalise ukuba ukwenza umthambo ngaphambi kwesidlo sakusasa ngexesha lokuzila ukutya okukhokelela ekunyukeni kwamazinga okutsha kwamafutha emzimbeni.

9. Imingeni endijongene nayo nokuzila ukutya okwethutyana

Emva kokuba ndithathe isigqibo sokuzama ukuzila ukutya okwethutyana, ndajongana nemingeni emininzi eyayiluvavanyo olunzima lwentando kunye nomonde. Phakathi kwale mingeni:

- Amaxesha okuzila ukutya: Kwakunzima kakhulu ukuzila ukutya ekuqaleni kovavanyo, ngakumbi kuba ndandicinga ukuba ukungatyi kuya kuchaphazela ukusebenza kwam emsebenzini, kodwa njengoko iintsuku zazihamba, umbono wam watshintsha kwaye ukuzila kwaqala ukundinika amandla. kufuneka ndiyifeze imisebenzi yam ngokufanelekileyo nangempumelelo.

- Ukuthanda ukutya: Isilingo sokutya sasisikhulu ekuqaleni kovavanyo, kodwa emva kwexesha elifutshane lokuzila ukutya, ndaqala ukuziva ndigcwele ngokukhawuleza kunye nomnqweno wokutya ukutya okunzima kunye nokuthosiweyo.

- Uxinzelelo lomsebenzi: La mava ayefuna ukuba ndigxininise kwaye ndinikele ingqalelo kwiinkcukacha ezincinci, nto leyo eyayindenza ndizive ndixinezelekile ngamanye amaxesha, kodwa ngenxa yokuzila ukutya, ndakwazi ukukhupha le ntlupheko.

- Ukuhlaziya indlela yokutya: Ngolwazi lokuzila ukutya okwethutyana, ndiye ndazifumana ndiqala ngokukhetha ukutya okunenzuzo emzimbeni wam kwaye ndingawenzakalisanga.Ndaqala nokuba nomnqweno wokuphucula imidlalo yam nokuzilolonga rhoqo.

Ekugqibeleni, amava okuzila ukutya okwethutyana ayengumceli mngeni wobuqu ongenakutyeshelwa, kodwa ngenxa yokuzingisa nokuzibophelela inyanga yonke, ndakwazi ukuphumeza iziphumo ezimangalisayo ebomini bam kwaye ndiqhubeke nale ndlela kude kube ngoku.

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10. Isishwankathelo seziphumo kunye notshintsho olwenzeke ebomini bam.

Emva kweeveki zokuzama, ndaziva ndiphucuka ngokucacileyo kwimeko yam yempilo kunye nangokwengqondo. Ndandikhathazwa ziingxaki ezininzi zempilo kunye nobunzima obugqithisileyo, yaye ukutya rhoqo yayiyindlela yam eqhelekileyo yokuphila. Kodwa emva kokuba ndiqalise ukuzila ukutya okwethutyana, ndaphawula utshintsho olusisiseko ebomini bam.

Iziphumo zokuzila ukutya okwethutyana ngeveki

Amava am ngokuzila ukutya okwethutyana kangangeveki yayingamava anika umdla naluncedo kum.Xa ndandilandela le nkqubo yokuzila ukutya, ndandiba namandla kwaye ndiziva ndisebenza kunye nokomelela ngeentsuku endandizilile. Njengoko iintsuku zaziqengqeleka, ndaqalisa ukuziva ndibhetele yaye ndilungelelene ngakumbi emzimbeni wam, njengoko ubunzima bam babuqalisa ukuhla ngokuthe ngcembe, yaye oku kwabonakala ngokucacileyo kum. umsebenzi wengqondo uye wanda kakhulu, kuba umzimba wam waqala ukusebenzisa amafutha njengomthombo wamandla esikhundleni seswekile, kwaye njengoko iintsuku zazihamba, Ngokuhamba kwexesha, ndaqala ukuphawula ngokucacileyo ukuphucuka kumanqanaba am eswekile yegazi, ukuphucuka kumanqanaba am e-cholesterol, kwaye ukuphucuka kwisantya sentliziyo yam.

Ukuzila ukutya okwethutyana kangangenyanga

Ukuzila ukutya okungapheliyo kwinyanga enye yezidlo ezidumileyo ezisetyenziswa ngabantu abaninzi ukunciphisa umzimba. Amava am ngale nkqubo abe yimpumelelo kule nyanga inye, njengoko ubunzima bam obufanelekileyo buqikelelwe kwaye behla kancinci emva kokuzama ukuzila ukutya okwethutyana. Kubalulekile ukukhankanya ukuba akukho siphumo esichanekileyo.Wonke umntu uyahluka kwaye uyavumelana nenkqubo ethile.Ukuzila ukutya okwethutyana akukuniki iziphumo ezikhawulezayo kwaye ayibo bonke abantu.

Andikwazi ukubonelela ngeziphumo ezichanekileyo malunga nobungakanani bobunzima obulahlekileyo ngexesha lenyanga yokuzila ukutya okuphakathi, kodwa iziphumo ziyahluka ngokuxhomekeka kumgudu owenziwe ekugcineni ukutya okunempilo kunye nokuzivocavoca okufanelekileyo.

Iziphumo zokuzila ukutya okwethutyana kwinyanga

Amava am ngokuzila ukutya okwethutyana kangangenyanga ayemnandi kakhulu, kwaye ndaziva ndiphucuka kakhulu kubunzima bam kunye nempilo yomzimba. Emva kokusebenzisa oku kutya kwanamhlanje, andizange ndilambe njengoko ndandisenza kwezinye izidlo endandizama ngazo, yaye andizange ndizive ndidiniwe okanye ndibuthathaka xa ndisenza imisebenzi yemihla ngemihla enjengokuhamba okanye ukwenza umthambo.

Ndiye ndakwazi ukuhla ngeekhilogram ezininzi kule nyanga, kwaye impilo yam iyonke iye yaphucuka. La mava akhuthaze uninzi lwabahlobo bam kunye noogxa bam ukuba bazame ngokunjalo, kwaye kwandenza ndafunda malunga neentlobo ezahlukeneyo zokuzila ukutya okwethutyana, njengokuzama iiyure ezili-18 kunye neeyure ezingama-20, kwaye umntu unokuzuza kakhulu kuyo.

Esinye seziphumo ezibaluleke kakhulu zokuzila ukutya okwethutyana kwinyanga kukukhuthaza umzimba ukuba utshise amanqatha ngcono, ukuphucula amanqanaba ehomoni emzimbeni, ukuphucula amandla omzimba okumelana noxinzelelo, ukuphucula umgangatho wokulala, kunye nokuphucula imisebenzi yengqondo. Zonke ezi zinto zinceda ukuphucula impilo yonke kunye nokulahla ubunzima obunzima, kwaye zizathu ezenza ukuba ndincome ukuba wonke umntu azame oku kutya kwanamhlanje.

Iimvavanyo zokuzila ukutya iiyure ezili-XNUMX

Imifuniselo ye-18 yokuzila ukutya yenye yezona zinto ziqhelekileyo zokuzila ukutya. Oku kutya kuthathwa njengenye yeendlela ezilungileyo zokunceda ukulawula ubunzima kunye nokugcina impilo yonke. Ukuzila ukutya kwiiyure ze-18 kunika ixesha elaneleyo lokuba umzimba uchithe amandla agciniweyo kwaye uvuselele umzimba ukuba utshise amanqatha. Kwakhona, uvavanyo lwam lokuzila ukutya okwethutyana inyanga lubandakanya ukuzila ukutya iiyure ezili-18 ngosuku, kwaye ndiziva ngathi lusebenza kakuhle kum.

Ukuzama ukukhawuleza kweeyure ze-18 kunokuba nzima ekuqaleni, ngakumbi ukuba uthatha ixesha elide lokutya ukutya. Nangona kunjalo, iiyure zokuzila zingatshintshwa ngokuhambelana noko kukufaneleyo.Ukuba la ngamava akho okuqala ngokuzila ukutya, unokuqalisa umfuniselo ngentsimbi yesithathu emva kwemini kwaye uyeke ukutya kude kube yintsimbi yethoba kusasa.

"Ndicinga ukuba ukuzila ukutya kwiiyure ze-18 ngumceli mngeni omkhulu," yindlela uMohammed, omnye wabo bazama uvavanyo, wachaza amava akhe ngokuzila ukutya iiyure ze-18. Ukuzila ukutya kunokuba yindlela efanelekileyo yokuphucula ubunzima, njengoko abantu abaninzi baye baphumelela ekunciphiseni ubunzima ngokutya okutsha. Ukuzila ukutya yindlela ekhuselekileyo yokugcina impilo yonke, inceda ngokulala okungcono kwaye ikhulise imetabolism.

Iiyure ezingama-20 zovavanyo lokuzila ukutya oluphakathi

Uvavanyo lokuzila ukutya lweeyure ezingama-20 lolunye lweemvavanyo eziye zathandwa kutshanje, kwaye lubonakaliswa yinyaniso yokuba umntu uzivavanya ngalo lonke ixesha leeyure ezingama-20, ezibandakanya ukuzila ukutya kunye nokuthintela ukutya kwiiyure ze-4 kuphela. Ukuzama ukuzila ukutya okwethutyana kwiiyure ezingama-20 kuye kwangqina iingenelo zayo zempilo, njengoko kutshiswa amanqatha amaninzi, okukhokelela ekulahlekeni kobunzima obukhulu. Ukunciphisa inani leeswekile kunye nesitatshi ezisetyenzisiweyo ngexesha lokutya kunenzuzo ekukhupheni umzimba we-toxins kunye nokulawula amahomoni.

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