Kuze kube namuhla, singathola inqwaba yokudla nemibuso lokho kusisiza ukuthi sinciphise isisindo, kepha asazi ngokuthembeka kwabo nempumelelo kuze kube yilapho sikwenza ngokungathi sína.
Ukwehlisa isisindo akuyona into elula, umuntu ngamunye wehlukile, kungabiza imali ethe xaxa futhi eminye ibize kancane, noma kunjalo, okunzima kakhulu ukungadli okunempilo, kepha ukuguqula imikhuba yethu yokuphila ukuyenza ibe nempilo.
Enye yezindlela esiziphakamisayo futhi enemiphumela emihle kakhulu ukwenza ukudla okuzila ngezikhathi ezithile, kubonakale ukuthi kuletha izinzuzo ezinhle futhi akubeki engcupheni umzimba wethu.
Kukusiza ukuthi ulahlekelwe isisindo sakho osifunayo, kusukela ezindaweni ze amafutha hhayi imisipha. Ngaphezu kwalokho, kuyindlela yokusebenzisa indlela yokuphila enempilo.
Ukuzila okungapheli, kuyini?
Ukuzila ukudla okungapheli ayikutsheli ukuthi udleni nokuthi ungakanani. Kuyindlela yokudla ngendlela ehlelwe kakhulu nelula ukuze umzimba wakho wondleke futhi ungalambi. Ikutshela ukuthi ungene nini ukudla ukuthi ukhetha.
Le ndlela isetshenziswe kusukela ezikhathini zasendulo, indlela eyasetshenziswa amaJuda iminyaka engaphezu kwengu-3000 XNUMX ngesikhathi sePhasika. Njengamanje sekuqinisekisiwe ukuthi kungasiza ekunciphiseni isisindo.
Luhlobo lokudla olubekezelelekayo, ngenxa yalesi sizathu lunabalandeli abaningi. Ukutholwa kwamakhalori akuhlukile, kuphela lapho ukuwadla kuyahlukahluka.
Lokhu kudla kuklanyelwe ukulahla amafutha amaningi nokugcina izicubu zomzimba, Ilungele bonke abantu ngoba iningi lifuna ukushisa amanoni futhi lenyuse imisipha.
Izinzuzo zokuzila ukudla ngezikhathi ezithile
Lolu hlobo lokudla lunokwethenjelwa kakhulu, asibeki impilo yethu engozini futhi sithola imiphumela emihle kakhulu.
- Ukuzila ukudla kuthuthukisa ukukhiqizwa kwamahomoni okukhula. Le hormone yaziwa njenge-GH futhi isiza ukukhula kwamaseli, ukuzala kabusha, nokuzalwa kabusha kubantu nakwezinye izilwane.
- Ukuzila ukudla kusiza ukushisa amanoni, ivikela imisipha futhi igcine isilinganiso esifanele semethabolikhi.
- Ilungele i- vikela inhliziyo yethu, izinto eziyingozi njengesifo senhliziyo ziyancipha. Ivimbela amazinga aphezulu we-cholesterol, i-triglycerides, isifo senhliziyo kanye ne-glucose yegazi.
- Ukushiswa kwamafutha kwenzeka ngoba ukuzila ukudla kubanga indlala kanye nezinga elithile lokucindezeleka. Lokhu kubangela ukuthi umzimba ukhiphe i-cholesterol eningi futhi usebenzise amanoni njengophethiloli esikhundleni se-glucose ekudleni.
- Yehlisa ubungozi bokuhlupheka sikashukela njengoba lehla inani lamaseli anonile, mancane amathuba okuthi umzimba uzwe ukumelana ne-insulin.
- Ukuzila ukudla okungapheli kunciphisa isifiso sokudla ukudla okungenamsoco noma izinhlobo ezithile zezifiso. Ukulangazelela ama-carbohydrate alula kuyehla, ngoba umzimba uthola amandla adingekayo emafutheni agciniwe.
- Igcina amazinga azinzile we-hormone yendlala, okungukuthi, i-grenilla, i-hormone ebhekele lokho kuvuse isifiso sethu sokudla, kusenza sizwe isidingo sokudla ukudla futhi sikhuthaze ukugcinwa ngendlela yamafutha.
- Ngakolunye uhlangothi, i-hormone leptin Inesibopho sokulawula inani lokudla esikudlayo nezindleko zamandla. Ukuzila ukudla ngezikhathi ezithile kukusiza ukuthi ukujwayelekile.
- Kuvimbela ukuwohloka komqondo futhi kuvikele ubuchopho. Ngokushisa amanoni amaningi ngokuzila ukudla, wena khipha amaketoni okusetshenziswa njenge uphethiloli wobuchopho.
- Yehlisa ukuguga ngaphambi kwesikhathi. Inekhono lokukhulisa ukukhiqizwa kwamaseli amasha ukunciphisa ukulimala kwe-oxidative nokuvuvukala. Imethabolism yomzimba iyanda futhi uhlelo lweselula luyaqiniswa.
Ukwenza ukuzila ukudla ngezikhathi ezithile kuthiwa kunjalo inenzuzo futhi inempilo hhayi kuphela ngoba ulahlekelwa isisindo futhi ulahlekelwe ngamafutha, kwenziwa izifundo kubantu nasezilwaneni ezinemiphumela emihle kakhulu.
Isibonelo, izifundo zezilwane ziholele ekukhuleni kakhulu kwesikhathi sokuphila, senziwa ngcono impilo yenhliziyo nemithambo yegazi. Ubuchopho baphendule kangcono, umfutho wegazi wehliswa futhi impendulo ekucindezelekeni kwamaselula yanda.
Ukuzila ukudla okungapheli 16/8
Kunezinhlobo ezahlukahlukene zokuzila ukudla ngezikhathi ezithile, okokuqala sizokutshela ukuthi ukuzila okungu-16/8 kuqukethe ini.
Le ndlela iqukethe ukuzila ukudla amahora angu-16 ngosuku futhi udle phakathi nosuku lonke, okungukuthi, amahora ayisishiyagalombili asele. Ngesikhathi sokuzila awukwazi ukusebenzisa noma yiluphi uhlobo lwama-calories. Ukudla okuthile kuphela okuvunyelwe:
- Amanzi amaminerali.
- Ukumnika.
- Ikhofi nje.
- Iziphuzo ezingenashukela noma ama-calories. Yize kungcono ukukhetha iziphuzo ezinempilo kuneziphuzo ezibandayo ngaphandle kwama-calories.
Uma usuku wenza ukuzivocavoca ngalesi sikhathi sokuzila okungatheni kufanele ufake ama-carbohydrate amaningi namaprotheni ekudleni kwakho. Isibonelo salolu hlobo lokuzila ukudla isidlo sasekuseni nokudla ngosuku olulodwa nokungaphindi udle kuze kube sekuseni ngosuku olulandelayo, inqobo nje uma bechithe okungenani amahora ayi-16 bezila ukudla.
Ukuzila ukudla okungapheli 12/12
Lolu hlobo lokuzila lusho ukwehlukanisa usuku lube izingxenye ezimbili, eyodwa lapho ungadla khona ukudla amahora ayi-12, inqobo nje uma kungadliwa ngokuhlakanipha, uhlale ufuna ukudla okunempilo futhi ungalokothi uzidlele ngokudla.
Futhi hlala usuku lonke Amahora angu-12 lokho bahlala bezilile, ngokuphuza iziphuzo ezingenakhalori.
Lolu hlobo lokuzila kulula kakhulu ukukwenza futhi, cishe ngaphandle kokufuna, singakwenza, ngoba uma sidla ukudla kwasekuseni ngo-10 ekuseni futhi sidla kokugcina ngo-12 ebusuku futhi singathathi lutho kuze kube ngemuva kwamahora ayi-XNUMX sizobe silalela ngokuphelele.
Ukuzila ngezikhathi ezithile kungenziwa isikhathi esingakanani?
Ukuqonda kangcono ukuthi kuyini ukuzila ukudla ngezikhathi ezithile nokuthi kusisiza kanjani ukuthi silahlekelwe ngamafutha, sikutshela ukuthi uhlelo lokugaya ukudla lusebenza kanjani.
Umzimba lapho ufakwa ukudla kumunca futhi kukugaye kancane. Le nqubo ihlala phakathi 3 no 5 amahora kuze kube yilapho ukudla sekuncibilikile futhi kwamuncwa ngokuphelele umzimba. Ngaleso sikhathi, umzimba tunama-spikes aphezulu e-insulin futhi kunzima ukwehlisa isisindo.
Ngemuva kwalawo mahora, umzimba uya ku isigaba sokumunca ngemuva, lapho kudliwa khona ukudla, lesi sigaba ihlala amahora ayi-8 kuye kwayi-12 Njengoba usudlile ukuluma kwakho kokugcina, kungalesi sikhathi lapho ukuzila kuqala khona.
Ngesikhathi sokuzila kulula ukulahlekelwa ngamafutha amaningi ngoba amazinga e-insulin aphansi.
Lokhu kuzila, uma kwenziwa kahle, kungenziwa ngokuqhubekayo, akubeki engcupheni impilo yalabo abakwenzayo uma nje belandela izinkombandlela ezisunguliwe. Ngemuva kwalokho siyakushiya izincomo ezithile.
- Uma ufuna ukunciphisa umzimba, thintana nodokotela womndeni wakho ukukusiza ukhethe uhlobo lokudla nohlobo lokudla. Mhlawumbe ulwazisa kahle lolu hlelo lokwehlisa isisindo.
- Lokhu kushesha akufanele kusetshenziselwe ukuzila ukudla nokuzitika ngokweqile ngokudla okungenamsoco.. Umehluko kokudla, izakhi zomzimba, amafutha, amaprotheni nokunye, kungadala ukuwa emzimbeni nasekuhluphekeni okujwayelekile.
- Uma uhlushwa yi isiyezi, i-vertigo, noma umfutho wegazi ophansi kakhulu kungcono ukungazili isikhathi eside.
- Sincoma dlala imidlalo futhi uhambisane nalokhu kudla ngokudla okunempiloNokho, akufanele nanini sibeke impilo yethu engozini.