Ingabe Ukuzila Ukudla Kwesikhashana Kuyasebenza Ngempela?
Kuyini Ukuzila Ukudla Kwesikhashana?
Uhlelo lokudla olwaziwa ngokuthi ukuzila ukudla okuphakathi luyashintshana phakathi kwezikhawu zokuzila ukudla kanye nokungadli kanye nezikhawu ezinde zokukhawulelwa okukhulu kwekhalori nokudla okungakhawulelwe. Kuphakanyiswa ukuthi kuthuthukiswe izinkomba zezempilo ezixhumene nezifo, njengomfutho wegazi namazinga e-cholesterol, futhi kuguqulwe ukwakheka komzimba ngokunciphisa isisindo samafutha nesisindo. Ukuzithiba njalo ekudleni naseziphuzweni eziwuketshezi kuyadingeka ngesikhathi sokuzila ukudla, okungahlala noma yikuphi ukusuka emahoreni ayi-12 kuya enyangeni.
Kusebenza kanjani ukuzila ukudla kwesikhashana?
Kunezindlela eziningana ezahlukene zokwenza ukuzila ukudla ngezikhathi ezithile, kodwa zonke zincike ekukhetheni izikhathi ezivamile zokudla nokuzila ukudla. Ngokwesibonelo, ungase uzame ukudla isikhathi esingamahora ayisishiyagalombili kuphela usuku ngalunye bese uzila ukudla okusele. Noma ungakhetha ukudla ukudla okukodwa kuphela izinsuku ezimbili ngesonto. Kunezinhlelo eziningi ezahlukene zokuzila ukudla ngezikhathi ezithile. Ukuzila ukudla kwesikhashana kusebenza ngokwandisa isikhathi umzimba wakho ushisa ama-calories adliwe esidlweni sokugcina bese uqala ukushisa amafutha.
Izinhlelo Zokuzila Ngezikhawu
Ngaphambi kokuqala ukuzila ukudla okuphakathi, kubalulekile ukubonana nodokotela wakho. Uma sesamukelwe, ukulisebenzisa kulula. Uhlelo lwansuku zonke olukhawulela ukudla kwansuku zonke amahora ayisithupha kuya kwayisishiyagalombili ngosuku luyinketho. Ngokwesibonelo, ungase uthathe isinqumo sokuzila ukudla izikhathi ezingu-16/8, udle kanye ngemva kwamahora ayisishiyagalombili.
“Isu le-5:2,” elikhuthaza ukudla ngokungaguquki izinsuku ezinhlanu ngesonto, ingenye. Kwezinye izinsuku ezimbili, uzikhawulele ekudleni kwasemini kwamakhalori angama-500-600. Isibonelo kungaba ukukhetha ukudla njalo phakathi nesonto, ngaphandle kweMisombuluko noLwesine, okungaba yizinsuku zakho zokudla kuphela.
Ukuzila ukudla isikhathi eside, okufana namahora angu-24, 36, 48, kanye nama-72, kungase kungabi nenzuzo empilweni yakho futhi kubulale. Umzimba wakho ungase uphendule indlala ngokuqongelela amafutha engeziwe uma uhamba isikhathi eside ungadlile.
Yini Engingadla Ngesikhathi Sokuzila Okungapheli?
Uma ungadli, ungase uphuze iziphuzo ezingenalo ikhalori njengamanzi, ikhofi elimnyama, netiye.
Ukwengeza, ukudla ngendlela efanele ngenkathi uzitika akuhambisani nokusangana. Ngeke unciphise umzimba noma ube nempilo engcono uma uzigxisha ekudleni ukudla okulula okunamakhalori amaningi, ukugcwalisa ukudla okuthosiwe, namaswidi.
Inzuzo enkulu yokuzila ukudla ngezikhathi ezithile ukuthi ikuvumela ukuthi udle futhi ujabulele izinhlobonhlobo zokudla. Abantu bangase badle ukudla okunempilo futhi bajwayelane nokudla okunempilo ngesikhathi esifanayo. Ngaphezu kwalokho, kungase kuthiwe ukudla nabantu kuthuthukisa impilo futhi kuthuthukisa injabulo.
Ukudla kwaseMedithera kuyinto uhlelo lokudla olunempilo, kungakhathaliseki ukuthi ukhetha ukuzilolonga noma cha. Cishe awulokothi wenze iphutha lapho ukhetha ama-carbohydrate ayinkimbinkimbi, angacutshungulwanga njengezinhlamvu ezigcwele, imifino enamaqabunga, amafutha anempilo, namaprotheni angenalutho.
Ingabe Ukuzila Ukudla Kwesikhashana Kuyasebenza Ngempela?
Ukudla kuhlala kukhethwa njengendlela yokuqala yokulahlekelwa isisindo. Ngenxa yalesi sizathu, kubalulekile ngempela ukuzama izinhlobo ezahlukene zokudla ukuze ulahlekelwe isisindo. Ukuzila ukudla ngezikhathi ezithile kungenye yezinhlobo zokudla ezikhethwa kakhulu, futhi yebo. Uma kwenziwa ngendlela efanele, kuyasiza ukunciphisa umzimba. Ungakhetha futhi ukuzila okungapheli ukuze ulahlekelwe isisindo esihle. Into ebalulekile lapha ukunamathela ekuzileni ukudla ngezikhathi ezithile futhi ungakhethi ukudla okunoshukela oweqile nama-calories ngenkathi udla ngaphandle kwamahora wokuzila.
Ukuzila ukudla okungapheli kanye nemiphumela yokulahlekelwa isisindo
Ngokusho kwesitatimende se-American Heart Association sango-2017, ukuzila ukudla okuhlukile kanye nokuzila ukudla ngezikhathi ezithile kungase kube usizo kokubili ekulahlekelweni kwesisindo sesikhathi esifushane, kodwa kunedatha enganele yokubonisa ukuthi iyasebenza yini ekulahlekeni kwesisindo eside. Ukuze uqondise abantu emzileni ofanele, kudingeka ukufunda okwengeziwe.
