Ukudla okungu-5: 2 kuthembisa ukwehlisa isisindo ngokushintshana ngezinga eliphansi lokuzidela kunezinye izidlo zokunciphisa umzimba. Kuthiwa osaziwayo abaningi emhlabeni bakwenzile kwaba nemiphumela egculisayo.
Idalwe ngudokotela waseBrithani nentatheli, uMichael Mosley, yilokhu okwaziwa njengokudla okuzila ngezikhathi ezithile. Lokho, uhlelo lokudla oluhlanganisa izinsuku ezijwayelekile nezinsuku zokuzila. Kepha kusebenza kanjani? Futhi ngaphezu kwakho konke, kuphephile?
Isebenza kanjani
Futhi kwaziwa njengokudla okusheshayo, ukusebenza kwalokhu kudla kulula kakhulu (into ebonakala ngathi iyisidingo sokudla ukuze kufinyelele ukuthandwa). Ukudla okungu-5: 2 kuphakamisa ukudla okujwayelekile (ngaphandle kwemikhawulo yekhalori) izinsuku ezinhlanu ngesonto.
Kunalokho, Ezinsukwini ezimbili ezisele, ukudla okungu-5: 2 kuhlongoza ukukhawulela ukusetshenziswa kwekhalori engxenyeni yesine yezidingo zakho zansuku zonke. Lokho kusho amakhalori angama-500 abesifazane nabesilisa abangama-600.
Kusezandleni zomuntu ngamunye ukuthi unquma ukuthi yiziphi izinsuku ezimbili zeviki abawusebenzisa lo mkhawulo. Okudingekayo kuphela ukuthi okungenani kube nosuku olulodwa lokudla okujwayelekile phakathi kwabo. Abantu abaningi baya ekudleni ngoMsombuluko nangoLwesine, kanti kuze kuphele isonto bedla "ngaphandle kwemingcele."
Kumele kuqashelwe ukuthi uma kukhulunywa ngokudla ngaphandle kwemingcele, akufanele kuqondwe ukuthi ungadla noma yini ngaphandle kokuthola imiphumela. Kungenzeka ukuthi uma umuntu edla ukudla okusheshayo uzogcina esesisindo esikhundleni sokulahlekelwa yikho. Ngakho-ke, ngezinsuku zokuphumula kunconywa ukuthi ungeqi kuma-calories ayi-2000.
Ingabe kuyasebenza ukunciphisa umzimba?
Uma kwenziwe kahle, Ukudla okungu-5: 2 kungasebenza kakhulu ekwehliseni isisindo. Isizathu ukuthi kukusiza ukuthi usebenzise ama-calories ambalwa, okungenye yezikhiye zokuchitha amakhilogremu athe xaxa.
Uma kuqhathaniswa nokuvinjelwa okuvamile kwekhalori, lokhu kudla akubhekwa njengokusebenza kangcono. Kodwa-ke, ngokocwaningo oluthile, kungadala ukuncipha kwemisipha okuncane, okubhekwa njengenzuzo. Kepha kusadingeka ezinye izifundo ukuthola izinzuzo zayo kanye nezingqinamba zayo ezigcwele.
Kunoma yikuphi, Ukuze uthole okuningi kulokhu kudla okuzila ngezikhathi ezithile, kuvame ukunconywa ukukuhlanganisa nokuvivinya umzimba njalo.
Ongakudla ngezinsuku zokuzila
Ukuze ungeqi umkhawulo wekhalori phakathi nezinsuku zokuzila, abantu ekudleni okungu-5: 2 balawula kakhulu ukudla okunama-kilojoule amaningi. Lokhu kunjalo ngenyama ebomvu, amazambane noma isinkwa. Futhi banaka inani lokudla kwansuku zonke, kanye nosayizi wezinsizakalo.
Njengoba ukudla ikhalori kunqunyelwe, kunengqondo ukugxila kokudla okusiza ukwanelisa isifiso sakho sokudla ukuze uthole ama-calories ambalwa. Ukudla kuvame ukufaka ukudla kwamaprotheni (iqanda elibilisiwe, i-turkey, izinhlobo ezithile zezinhlanzi ...), kanye nemifino enamaqabunga nokunye ukudla okune-fiber. Isobho okunye ukudla okuvame kakhulu kulokhu kudla. Ukuphuza uphuza amanzi noma ama-infusions.
Imvamisa ngezinsuku zokuzila Abalandeli bokudla badla ukudla okuncane okuthathu (ibhulakufesi, isidlo sasemini nesidlo sakusihlwa) noma izidlo ezimbili ezinkudlwana (isidlo sasemini nesasebusuku). Kubukeka sengathi kumayelana nokuzama nokuthola ukuthi yini okusebenza kahle kakhulu esimweni ngasinye, ekudleni nasenanini lokudla.
Ukuphazamiseka kokudla okungu-5: 2
Odokotela abaningi bayeluleka ngokudla ukudla okufika ngezikhathi ezithile ngoba akubhekwa njengokuphilile. Abanye banamandla amakhulu, bakuchaza ngqo njengokudla okuyingozi. Baxwayisa ngokuthi ukudla okuzila ngezikhathi ezithile kumele ukushaya kokusebenza okufanele komzimba ngokweqisa ngokweqile.
Ingxenye ethathwa njengeyingozi kakhulu yileyo ekumema ukuthi udle ama-calories angama-500-600 kuphela phakathi nezinsuku okuthiwa zokuzila. Ochwepheshe balinganisela ukuthi ukuhola impilo ejwayelekile (umsebenzi, ukuzivocavoca umzimba ...) kuyadingeka okungenani ama-calories ayi-1200. Ukungafinyeleli kuleso sibalo akuvumeli ukuthi ubhekane nenqubo yakho yansuku zonke ngamandla anele.
Futhi, ababheki njengenzuzo yokuthi kudingekile kuphela ukuba ekudleni izinsuku ezimbili. Futhi ngukuthi lokhu kuzokhuphula ubungozi bokuthi abantu abanezinkinga ukulawula inkanuko yabo (nokuyinto eyenzeka engxenyeni ebalulekile yabantu abakhuluphele ngokweqile noma abakhuluphele) babone ukuwohloka kwesimo sabo.
Abahlambalazi bakhe bangezela ukuthi umphumela wokubuyela emuva kungenzeka kakhulu, njengoba kunjalo ngakho konke ukudla okusiza ukuthi wehlise isisindo esiningi ngesikhathi esifushane. Futhi, eminye imiphumela emibi yesikhashana ibikiwe, njengenkinga yokulala, ukucasuka, ukuqunjelwa, noma ukoma.
Uma noma kunakho konke ukushiyeka okuphawuliwe, unquma ukuzama i-5: 2 yokudla noma kunjalo, kubaluleke kakhulu ukuthi, ngokuphepha, ukwenze ngaphansi kokuqondisa kukadokotela.