Bɔku pipul dɛn de tɔk bɔt fɔ lɛf fɔ it bɔku bɔku it dɛn ya. Yu go dɔn yɛri wan nyu wɔd we dɛn kɔl ‘Intermittent Fasting’. Sɔntɛm wan pan yu padi dɛn de du am, ɔ yu go dɔn si am na di intanɛt. So wetin na Intermittent Fasting? Yu tink se i rili fayn fɔ yu wɛlbɔdi? Lɛ wi tɔk bɔt ɔltin simpul wan ɛn klia wan.
Wetin na Intamitɛnt Fastin (IF)?
Fɔ tɔk am simpul wan, Intermittent Fasting na we fɔ kɔntrol di it we pɔsin de it. Bɔt we wi de du dis we, wi kin pe atɛnshɔn mɔ pan ustɛm ɛn aw wi de it pas wetin wi de it. Insay dis we, wi kin fast fɔ wan patikyula tɛm insay di de ɔ wik, dɔn wi kin it nɔmal wan di ɔda tɛm.
Pan ɔl we sɔm pipul dɛn kin fala dis we fɔ lɛ dɛn nɔ gɛt bɔku bɔku bɔdi, ɔda wan dɛn biliv se i go mek dɛn ɔl gɛt wɛlbɔdi. Difrɛn we dɛn de fɔ du dis. Sɔm pan dɛn na:
- Alternate Day Fasting: Nɔ it ɔ it rili smɔl kalori ɛvri ɔda de.
- 5:2 Fast we yu de fast wan wan tɛm: It nɔmal wan 5 dez insay di wik, dɔn fast fɔ 2 dez ɔ it smɔl smɔl (arawnd 500-600 kalori).
- Fɔ it we yu nɔ de it: Fɔ it nɔmɔ insay wan patikyula nɔmba fɔ awa (e.g., 8 awa) aut ɔf 24 awa de ɛn nɔ it fɔ di ɔda 16 awa. Dis na di pɔpul 16/8 we.
Di tin we impɔtant pas ɔl na dat bifo yu bigin fɔ it ɛni nyu it lɛk dis, i rili impɔtant fɔ tɔk to yu famili dɔktɔ ɛn aks fɔ advays .
Aw dis we fɔ du tin kin afɛkt di bɔdi?
Okay, naw mek wi si aw dis de wok. Di men tin we wi bɔdi de gi wi trɛnk na wan kayn shuga we dɛn kɔl glukɔs . We wi de it it, mɔ di kabɔhaydrɛt, wi bɔdi de gɛt glukɔs ɔltɛm.
Bɔt we wi nɔ it fɔ lɔng tɛm, wi bɔdi kin yuz ɔl di glukɔs we de insay. Wetin kin apin da tɛm de? Di bɔdi kin bigin fɔ bɔn di fat we dɛn dɔn kip fɔ gɛt ɛnaji. Dis na wetin wi kɔl mɛtabolik swichin . Dis na di men rizin we mek pɔsin nɔ gɛt bɔku bɔku bɔdi.
Wan ɔda tin we pipul dɛn kin tink na dat, we wi nɔ it lɛk dis, wi sɛl dɛn kin gɛt smɔl strɛs. Dis kin mek dɛn sɛl dɛn de adap fɔ bia da strɛs de. Sɔm sayɛnsman dɛn biliv bak se dis we aw dɛn kin du tin kin mek di sɛl dɛn strɔng ɛn mek dɛn nɔ ebul fɔ fɛt sik.
Bɔt mɛmba se, nɔbɔdi nɔ no fɔ tru aw dis kin wok 100% pan di tɛm, ɛn di we aw i kin afɛkt ɛnibɔdi kin difrɛn.
Wetin na di bɛnifit dɛn we pɔsin kin gɛt we i de fast wan wan tɛm?
Risach dɔn sho se dis we fɔ du tin kin gi bɔku bɛnifit to wɛlbɔdi biznɛs.
- We yu de lɔs yu wet: yu bɔdi de wet de go dɔŋ bikɔs yu de bɔn fat.
- Ridyus Insulin Resistance: Dis sik na di men tin we kin mek pɔsin gɛt Tayp 2 Dayabitis. IF kin mek di bɔdi in sɛnsitiviti to insulin bɔku.
- Fɔ mek di bad bad kɔlɔstrel ɛn triglisɛrɛyd lɛvɛl go dɔŋ: Dɛn tin ya na tin dɛn we kin mek pɔsin gɛt at sik mɔ ɛn mɔ.
- Fɔ kɔntrol di blɔd prɛshɔn.
- Fɔ kɔntrol inflamɛns na di bɔdi: Dis inflammatory stet gɛt fɔ du wit bɔku sik dɛm, frɔm sik dɛm lɛk asma to Alzaima sik.
Mɔ bɛnifit dɛn we pɔsin kin gɛt
Apat frɔm dɛn wɛlbɔdi bɛnifit ya, bɔku ɔda bɛnifit dɛn de:
- I simpul: yu nɔ nid fɔ kɔnt di kalori ɔ carbs na di it we yu de it. Yu jɔs gɛt fɔ tink bɔt di tɛm we yu nɔ de it.
- Fleksibul: Yu kin du dis ivin if yu na vegetarian/vegan. Bɔt i rili impɔtant fɔ avɔyd it dɛn we dɛn dɔn prosɛs ɛn it tin dɛn we gɛt fayn fayn tin dɛn fɔ it ɛn we balans fayn .
- Sev mɔni: Bikɔs yu go de it smɔl it insay di wik, yu it bil kin smɔl bak.
Wetin na di risk ɛn sayd ɛfɛkt dɛm we dis kin gɛt?
Along wit di bɛnifit dɛm, sɔm risk ɛn bad tin dɛm de fɔ dis we. Nɔto ɔlman kin fil fayn fɔ go we dɛn nɔ it fɔ lɔng tɛm.
Sɔm pan di sayd ɛfɛkt dɛm we dɛn kin si na:
- Diziz we pɔsin kin gɛt
- Vɔmit
- Nɔ ebul slip
- Ed de at
- Wiknɛs na di bɔdi
- Di we aw pɔsin de fil kin chenj
Sɔm stɔdi dɔn sho se pipul dɛn we de du IF kin lɔs mɔsul mas . Dɔn bak, sɔm pipul dɛn kin it pasmak pan de ɔ awa dɛn we dɛn kin alaw dɛn fɔ it. If yu dɔn ol, we yu lɔs bɔku bɔku wet wan tɛm, dat kin afɛkt yu bon wɛlbɔdi, di imyun sistɛm, ɛn di ɛnaji we yu gɛt.
Sɔmtin we spɛshal bɔt aw pɔsin kin gɛt at sik: Wan big stɔdi we dɛn bin du na di 2024 American Heart Association kɔnfrɛns sho se pipul dɛn we de it 8 awa nɔmɔ insay di de (we dɛn kin it we dɛn nɔ gɛt tɛm fɔ it) gɛt 91% ay risk fɔ day wit di sik we dɛn kin gɛt pan dɛn at ɛn blɔd pas di wan dɛn we kin it nɔmal wan. Pan ɔl we wi nid fɔ du mɔ risach bɔt dis, dis na sɔntin we de mek wi tink tu tɛm.
Difrɛn we fɔ du IF ɛn fɔ pik it
If yu de tink fɔ tray dis we, yu nid fɔ pik di we we go wok fɔ yu. Na sɔm we dɛn we pipul dɛn lɛk fɔ du.
| Di nem fɔ di we aw dɛn de du am (Method) . | Aw dɛn kin du am |
|---|---|
| 16/8 Di we aw dɛn de du am (Tɛm-Restricted) . | Fɔ it fɔ 8 awa insay di de ɛn fast fɔ di ɔda 16 awa. Fɔ ɛgzampul, fɔ it frɔm 10 a.m. to 6 p.m. |
| 5: 2 we fɔ du am | It nɔmal 5 dez insay di wik ɛn limited yu it to 500-600 kalori pan 2 dez we yu pik. |
| Fastin we dɛn kin fast fɔ ɔda de dɛn | Fast ɛvri ɔda de ɔ fɔ stɔp di kalori to 500. |
Na di de dɛn we yu de it: Yu kin it ɛnitin we yu want, bɔt fɔ mek yu gɛt di bɛst rizɔlt, stik to it we gɛt fayn fayn tin dɛn. Put fish, vɛjitebul, frut, ligɛm, ɔliv ɔyl, nɛt, ɛn bins, lɛk aw masta sabi bukman dɛn se , insay yu it . Limit drink dɛn we gɛt shuga, kek, biskit, ɛn it dɛn we dɛn dɔn prosɛs as yu ebul.
Fɔ fast de: If yu de it 500-600 kalori, pik it dɛn we ful-ɔp, we gɛt bɔku fayv ɛn prɔtin. Apul, amɔnd, ɛn klin Grik yogɔt na fayn tin dɛn fɔ pik. Ɛn nɔ fɔgɛt fɔ drink bɔku wata fɔ mek yu nɔ gɛt wata na yu bɔdi .
So, udat dis rili bi fɔ? Udat nɔ fɔ du dat?
Bɔku stɔdi dɔn sho se IF kin ɛp yu fɔ lɛf fɔ it bɔku bɔku it. Bɔt di sem stɔdi dɛn sho se tradishɔnal it dɛn we nɔ gɛt bɔku kalori kin mek dɛn gɛt di sem tin. Bɔku pipul dɛn kin si am se i nɔ kin izi fɔ mek dɛn kɔntinyu fɔ yuz dɛn tu we ya.
Udat nɔ fɔ du Intermittent Fasting?
Dis we ya nɔ fayn fɔ ɔlman . Dɛn pipul ya we de kam biɛn ya fɔ avɔyd fɔ fala dis we fɔ du tin.
- Pipul dɛn we gɛt prɔblɛm wit aw dɛn de it.
- Pipul dɛn we de yuz mɛrɛsin dɛn we dɛn fɔ tek wit it .
- Mama dɛn we gɛt bɛlɛ ɔ we de gi pikin dɛn bɛlɛ.
- Pikin ɛn yɔŋ pipul dɛn we de gro.
If yu gɛt dayabitis, mek shɔ se yu aks yu dɔktɔ if dis nɔ bad fɔ yu. Fɔ fast kin denja fɔ sɔm pipul dɛn we gɛt dayabitis.
Mɛsej we dɛn kin kɛr go na os
- Fɔ fast wan wan tɛm na tin we pɔsin kin it, nɔto majik pil. Fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi, i impɔtant fɔ it tin dɛn we gɛt fayn fayn tin dɛn we yu de it.
- Dis kin ɛp fɔ lɛ yu nɔ gɛt bɔku bɔku bɔdi fɔ shɔt tɛm, bɔt di tin dɛn we go apin to yu fɔ lɔng tɛm ɛn di sef we yu go gɛt nɔ stil klia.
- Sayd ɛfɛkt lɛk diziz ɛn ed kin at. Sɔm stɔdi dɛn dɔn wɔn bak se pɔsin kin gɛt at sik.
- Dis we ya nɔ fayn fɔ ɔlman. Ɛspɛshali mama dɛn we gɛt bɛlɛ, we gɛt dayabitis, ɛn di wan dɛn we gɛt sɔm kayn mɛrɛsin nɔ fɔ du dis.
- Di tin we impɔtant pas ɔl: Bifo yu bigin fɔ Fast Intɛrmitɛnt ɔ ɛni ɔda nyu we fɔ it, tɔk to yu dɔktɔ ɔltɛm fɔ mek shɔ se i rayt fɔ yu wɛlbɔdi.
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