Tunlai hian mi tam takin taksa rihna tihtlem chungchang an sawi nasa hle. ‘Intermittent Fasting’ tih thumal thar i hre tawh mai thei. I thiante zinga pakhatin a ti a ni mai thei, internet-ah pawh i hmu tawh mai thei. Chuti a nih chuan Intermittent Fasting chu eng nge ni? I hriselna atan a tha tak tak em? A zawng zawng hi awlsam tak leh chiang takin sawi ila.
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Intermittent Fasting (IF) tih hi eng nge ni?
A awlsam zawngin sawi ila, Intermittent Fasting hi ei leh in tur control dan a ni. Amaherawhchu, he method-ah hian kan ei leh in ai chuan engtikah nge kan ei ang a, engtin nge kan ei tih lam kan ngaihtuah zawk a ni. Hetiang hmang hian ni khat emaw kar khat chhung emaw hun bituk chhung chaw kan nghei a, a bak chu a pangngaiin kan ei leh thin.
Mi thenkhat chuan an taksa rihna tihtlem nan he method hi an zawm laiin, thenkhat chuan an hriselna zawng zawng a ti tha dawn niin an ngai thung. Chutianga tih dan chi hrang hrang a awm a. Chung zinga ṭhenkhat chu:
- Alternate Day Fasting: Ni hnih danah ei loh leh calorie tlem lutuk ei loh.
- 5:2 Chaw nghei lai: Kar khatah ni 5 chhung chaw pangngai ei la, chutah ni 2 chaw nghei emaw, ei tlem lutuk (calorie 500-600 vel) ei thin ang che.
- Hun bituk chhunga chaw pek: Darkar 24 chhunga darkar bituk (e.g., darkar 8) chhung chauh ei a, darkar 16 dang ei loh. Hei hi 16/8 method lar tak a ni.
A pawimawh ber chu hetiang ei leh in thar i tan hmain i chhungkaw doctor nen inbia a, thurawn lak a pawimawh hle .
Hetiang hmanrua hian engtin nge taksa a nghawng?
Awle, tunah chuan hei hi engtin nge a thawh tih i en ang u. Kan taksa chakna bulpui ber chu sugar chi khat glucose an tih hi a ni. Chaw kan ei hian, a bik takin carbohydrates kan ei hian kan taksa hian glucose a nei reng a ni.
Mahse darkar tam tak ei lovin kan kal chuan kan taksa hian a chhunga glucose awm zawng zawng chu a hmang zo vek a ni. Chuti a nih chuan eng nge thleng? Taksa chuan chakna atan thau dahkhawm chu a hal tan thin . Hei hi metabolic switching kan tih chu a ni . Hei hi taksa rihna tihtlem chhan ber a ni.
Theory dang chu hetianga ei kan insum hian kan cell te hi stress na lo tak hnuaiah an awm thin tih hi a ni. Chuvângin, chûng cell-te chuan chu lungkhamna chu tuar chhuak thei tûrin an insiamrem a ni. Scientist thenkhat chuan he thil kalphung hian cell te a tichak thei a, natna laka an invenna a tipung thei niin an ngai bawk.
Mahse hre reng ang che, hei hian engtin nge a hnathawh tih hi tumahin 100% velin an hre chiang lo va, mi tinte a nghawng dan pawh a danglam thei bawk.
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Check Availability →Intermittent Fasting hian eng hlawkna nge a neih?
Research atanga a lan dan chuan he method hian hriselna atan hlawkna engemaw zat a pe thei a ni.
- Weight loss: Thau hal vangin taksa rihna a tlahniam.
- Insulin Resistance tihtlem: Hetiang dinhmun hi Type 2 Diabetes thlentu lian ber a ni. IF hian taksain insulin a sensitivity a tipung thei a ni.
- Cholesterol tha lo leh triglyceride level tihhniam: Hengte hi thinlung natna vei theihna tipungtu a ni.
- Thisen sang control.
- Taksa chhunga inflammation control: He inflammatory state hi natna tam tak nen a inzawm a, asthma ang chi natna atanga Alzheimer’s disease thlengin.
Hlawkna hmantlak zawk
Heng hriselna atana hlawkna bakah hian thatna dang engemaw zat a awm a:
- A awlsam hle: i ei tur zingah calorie emaw carbs emaw i chhiar a ngai lo. I ei loh hun tur chu i ngaihtuah mai a ngai a ni.
- Flexible: Vegetarian/vegan i nih pawhin hetiang hi i ti thei. Mahse, processed foods ei loh leh nutritious, well-balanced diet ei hi a pawimawh hle .
- Sum a humhim: Kar khatah chaw i ei tlem dawn avangin i ei tur bill pawh a hniam deuh thei bawk.
Hei hian eng nge a hlauhawmna leh a nghawng tha lo?
A hlawkna bakah hian he method hi a hlauhawmna leh a that lohna engemaw zat a awm bawk. Mi zawng zawng hi hun rei tak ei tur nei lova kal hi an hlim vek lo.
Side effects hmuh fo thin thenkhat chu:
- Luak chhuak thei
- Luhai
- Mu thei lo
- Lu na
- Taksa chak lohna
- Mood a inthlak danglam thin
Zirna thenkhatah chuan IF ti thinte hian muscle mass an hloh thei tih hmuhchhuah a ni . Tin, mi thenkhat chuan an ei phal ni emaw, darkar emaw ah an ei tam lutuk thin. I upa tawh a nih chuan vawi khata taksa rihna tam tak tihtlem hian ruh hriselna, taksa hriselna leh chakna level a nghawng thei a ni.
Lung natna hlauhawmna chungchanga thil danglam tak: Kum 2024-a American Heart Association conference-a zirchianna lian tak an present-ah chuan ni khata darkar 8 chauh ei (time-restricted eating) ei thinte chu ei leh in pangngai ei thinte aiin rilru lam natna avanga thihna hlauhawmna 91% zetin a sang zawk tih a tarlang. Hemi chungchangah hian zirchianna tam zawk neih a ngai a, mahse hei hi ngaihtuah nawn lehtu thil a ni.
IF tih dan hrang hrang leh ei tur thlan dan hrang hrang
Hetiang method hi i enchhin dawn a nih chuan i tana tha tur method i thlan a ngai a ni. A hman dan lar tak tak thenkhat chu hetiang hi a ni.
| Thiltih dan hming (Method) . | Engtin nge tih a nih |
|---|---|
| 16/8 Thiltih dan (Hun hun bituk) . | Nitin darkar 8 chhunga chaw ei leh darkar 16 dang chaw nghei. Entirnan, zing dar 10 a.m. atanga tlai dar 6 thleng chauh chaw ei hi. |
| 5:2 hmanga tih dan | Kar khatah ni 5 chhung chaw pangngai ei la, i duh angin ni 2 chhungin calorie 500-600 vel ei kha tihtlem rawh. |
| Alternate-Day-a chaw nghei | Ni hnih danah chaw nghei emaw, calorie 500 chauh tihtlem emaw. |
Diet ni-ah: I duh duh i ei thei a, mahse a tha ber tur chuan ei leh in tha tak kha zawm tlat ang che. Mithiamte rawtna angin sangha, thlai, thei, legumes, olive oil, nuts, leh beans te chu i eitur ah telh la . Sugary drinks, cake, biscuit, leh processed foods te chu a theih ang angin tihtlem rawh.
Chaw nghei ni atan: Calorie 500-600 i ei chuan ei tur filling, fiber leh protein tamna ei tur thlang rawh. Apple, almond leh Greek yogurt pangngai te hi duhthlan tur tha tak a ni. Tin , tui tlakchham loh nan tui tam tak in theihnghilh suh .
Chuti a nih chuan, hei hi tu tan nge ni tak tak? Tunge tih loh tur?
Zirna tam takah chuan IF hian i taksa rihna a tihniam thei tih a tarlang. Mahse, zirchianna ang chiah hian traditional low-calorie diet hian result inang chiah a siam thei tih a tarlang bawk. Mi tam tak chuan hmanraw pahnih hi vawn reng chu an harsat hle.
Tute nge Intermittent Fasting tih loh tur?
Hetiang method hi mi zawng zawng tan a tha lo . A hnuaia mite hian he kalphung hi zawm loh vek tur a ni.
- Ei leh in lama harsatna nei te.
- Chaw ei ruala ei tur damdawi hmangtute .
- Nu naupai emaw, nau hnute pe lai emaw.
- Naupang leh thalai lo thang lian zel.
Zunthlum i vei chuan hei hi i tan a him em tih i doctor zawt ngei ang che . Chaw nghei hi zunthlum vei thenkhat tan chuan a hlauhawm thei hle.
Take-Home Thuchah a ni
- Intermittent fasting hi ei leh in dan a ni a, magic pill a ni lo. I taksa rihna tihtlem nan chuan chaw ei laiin ei tur tha tak tak ei a pawimawh.
- Hei hian hun rei lote chhunga taksa rihna tihtlem nan a pui thei a, mahse hun rei tak chhunga a nghawng dan leh a him dan erawh a la chiang lo.
- Side effects, luak chhuak leh lu na te a awm thei. Zirna thenkhatah chuan thinlung natna vei theihna a awm tih an sawi bawk.
- Hetiang method hi mi zawng zawng tan a tha lo. A bik takin nu naupai, zunthlum vei, leh damdawi lam harsatna thenkhat nei te chuan hetiang hi tih loh tur a ni.
- A pawimawh ber: Intermittent Fasting emaw ei leh in thar dang emaw i tan hmain i hriselna atana tha a nih leh nih loh hriat chian nan i doctor nen inbia fo ang che.
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