Thau tihtlem dan thar a ni em? Intermittent Fasting (IF) chungchang hi han sawi ila!

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.

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.

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.

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.

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.

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.