Anthu ambiri masiku ano akulankhula za kuchepetsa thupi. Mwina mwamvapo mawu atsopano otchedwa 'Kusala Kudya Kwapakati'. Mwina mnzako wina akuchita izi, kapena mwina mwawonapo pa intaneti. Ndiye kodi Kusala Kudya Kwapakati ndi chiyani? Kodi ndi kwabwinodi pa thanzi lanu? Tiyeni tikambirane zonsezi mosavuta komanso momveka bwino.
Kodi Kusala Kudya Nthawi Zonse (IF) n'chiyani?
Mwachidule, Kusala Kudya Nthawi ndi Nthawi ndi njira yowongolera kudya. Komabe, mu njira iyi, timayang'ana kwambiri nthawi ndi momwe timadyera osati zomwe timadya. Mu njira iyi, timasala kudya kwa nthawi inayake ya tsiku kapena sabata, kenako timadya nthawi zonse.
Ngakhale anthu ena amatsatira njira iyi kuti achepetse thupi, ena amakhulupirira kuti izi zithandiza thanzi lawo lonse. Pali njira zosiyanasiyana zochitira izi. Zina mwa izo ndi izi:
- Kusala Kudya Tsiku Lililonse: Osadya kapena kudya ma calories ochepa kwambiri tsiku lililonse.
- 5:2 Kusala Kudya Nthawi ndi Nthawi: Idyani masiku 5 pa sabata, kenako musamadye kwa masiku awiri kapena idyani pang'ono (pafupifupi ma calories 500-600).
- Kudyetsa Mwana Kwa Nthawi Yochepa: Kudya nthawi yokwanira (monga maola 8) pa tsiku la maola 24 ndipo osadya kwa maola 16 otsala. Iyi ndi njira yotchuka ya maola 16 pa tsiku.
Chofunika kwambiri ndichakuti musanayambe kudya zakudya zatsopano ngati izi, ndikofunikira kulankhula ndi dokotala wa banja lanu ndikupempha upangiri .
Kodi njira imeneyi imakhudza bwanji thupi?
Chabwino, tsopano tiyeni tiwone momwe izi zimagwirira ntchito. Gwero lalikulu la mphamvu m'thupi lathu ndi mtundu wa shuga wotchedwa glucose . Tikamadya chakudya, makamaka chakudya, thupi lathu limalandira shuga nthawi zonse.
Koma tikamadya kwa maola ambiri osadya, thupi lathu limagwiritsa ntchito shuga yonse yomwe yasungidwa mmenemo. Nanga chimachitika n’chiyani? Thupi limayamba kuwotcha mafuta osungidwa kuti lipeze mphamvu. Ichi ndi chomwe timachitcha kusintha kwa metabolic . Ichi ndiye chifukwa chachikulu chochepetsera thupi.
Lingaliro lina ndi lakuti tikamapewa kudya motere, maselo athu amavutika pang'ono. Zotsatira zake, maselo amenewo amatha kusintha kuti athe kupirira kupsinjika kumeneko. Asayansi ena amakhulupiriranso kuti njirayi ingapangitse maselo kukhala olimba ndikuwonjezera kukana matenda.
Koma kumbukirani, palibe amene akudziwa bwino momwe izi zimagwirira ntchito nthawi zonse, ndipo momwe zimakhudzira munthu aliyense zingakhale zosiyana.
Kodi ubwino wa kusala kudya nthawi ndi nthawi ndi wotani?
Kafukufuku wapeza kuti njira imeneyi ingapereke ubwino wambiri pa thanzi.
- Kuchepetsa thupi: Kulemera kwa thupi kumachepa chifukwa cha kutentha mafuta.
- Kuchepa kwa Kukana kwa Insulin: Vutoli ndi lomwe limayambitsa matenda a shuga amtundu wachiwiri. IF imatha kuwonjezera chidwi cha thupi ku insulin.
- Kuchepetsa cholesterol yoipa ndi triglycerides: Izi ndi zinthu zomwe zimawonjezera chiopsezo cha matenda a mtima.
- Kulamulira kuthamanga kwa magazi.
- Kulamulira kutupa m'thupi: Kutupa kumeneku kumalumikizidwa ndi matenda ambiri, kuyambira matenda monga mphumu mpaka matenda a Alzheimer's.
Ubwino wina wothandiza
Kuwonjezera pa ubwino uwu pa thanzi, palinso ubwino wina:
- Ndi zophweka: simuyenera kuwerengera ma calories kapena chakudya chomwe mumadya. Muyenera kungoganizira za nthawi yomwe simukudya.
- Zosinthasintha: Mungathe kuchita izi ngakhale mutakhala kuti ndinu wosadya nyama/wosadya nyama. Komabe, ndikofunikira kwambiri kupewa zakudya zopangidwa kale ndikudya zakudya zopatsa thanzi komanso zopatsa thanzi .
- Kusunga ndalama: Popeza mudzakhala mukudya chakudya chochepa pa sabata, ndalama zanu za chakudya zingakhalenso zotsika pang'ono.
Kodi zoopsa ndi zotsatira zake ndi ziti?
Kuphatikiza pa ubwino wake, palinso zoopsa ndi zovuta zina za njira iyi. Si aliyense amene amamva bwino kukhala osadya kwa nthawi yayitali.
Zina mwa zotsatirapo zomwe zimaonekera kwambiri ndi izi:
- Chizungulire
- Kusanza
- Kusowa tulo
- Mutu
- Kufooka m'thupi
- Kusintha kwa maganizo
Kafukufuku wina wasonyeza kuti anthu omwe amachita IF amatha kutaya minofu . Komanso, anthu ena amakonda kudya mopitirira muyeso masiku kapena maola omwe amaloledwa kudya. Ngati ndinu wamkulu, kuchepetsa thupi kwambiri nthawi imodzi kungakhudze thanzi la mafupa, chitetezo cha mthupi, komanso kuchuluka kwa mphamvu.
Chinachake chapadera chokhudza chiopsezo cha matenda a mtima: Kafukufuku wamkulu woperekedwa pamsonkhano wa American Heart Association wa 2024 adawonetsa kuti anthu omwe amadya maola 8 okha patsiku (kudya mocheperako) ali ndi chiopsezo chachikulu cha kufa ndi matenda a mtima ndi 91% kuposa omwe amadya mwachizolowezi. Ngakhale kuti kafukufuku wochulukirapo akufunika pa izi, ichi ndi chinthu chomwe chimatipangitsa kuganiza kawiri.
Njira zosiyanasiyana zochitira IF ndi kusankha zakudya
Ngati mukuganiza zoyesa njira iyi, muyenera kusankha njira yomwe ikukuthandizani. Nazi njira zina zodziwika bwino.
| Dzina la njira (Njira) | Momwe zimachitikira |
|---|---|
| Njira ya 16/8 (Yochepetsedwa ndi Nthawi) | Kudya nthawi ya maola 8 patsiku ndi kusala kudya kwa maola 16 otsala. Mwachitsanzo, kudya kuyambira 10 koloko m'mawa mpaka 6 koloko madzulo kokha. |
| Njira ya 5:2 | Idyani nthawi zonse masiku asanu pa sabata ndipo chepetsani kudya ma calories 500-600 pa masiku awiri omwe mungasankhe. |
| Kusala Kudya kwa Masiku Ena | Kusala kudya tsiku lililonse kapena kuchepetsa ma calories kufika pa 500. |
Pa masiku odya zakudya: Mutha kudya chilichonse chomwe mukufuna, koma kuti mupeze zotsatira zabwino, tsatirani zakudya zopatsa thanzi. Phatikizani nsomba, ndiwo zamasamba, zipatso, nyemba, mafuta a azitona, mtedza, ndi nyemba, monga momwe akatswiri akulangizira. Chepetsani zakumwa zotsekemera, makeke, mabisiketi, ndi zakudya zokonzedwa momwe mungathere.
Masiku osala kudya: Ngati mukudya ma calories 500-600, sankhani zakudya zokhutiritsa, zokhala ndi ulusi wambiri ndi mapuloteni. Maapulo, amondi, ndi yogati wamba wa ku Greek ndi zosankha zabwino. Ndipo musaiwale kumwa madzi ambiri kuti mupewe kutaya madzi m'thupi .
Ndiye, kodi izi ndi za ndani kwenikweni? Ndani sayenera?
Kafukufuku wambiri akusonyeza kuti IF ingakuthandizeni kuchepetsa thupi. Komabe, kafukufuku yemweyo akusonyeza kuti zakudya zachikhalidwe zokhala ndi ma calories ochepa zimatha kupereka zotsatira zofanana. Anthu ambiri amavutika kutsatira njira zonse ziwiri.
Ndani sayenera kusala kudya nthawi ndi nthawi?
Njira iyi si yoyenera aliyense . Anthu otsatirawa ayenera kupewa kutsatira njira iyi kotheratu.
- Anthu omwe ali ndi vuto la kudya.
- Anthu omwe amagwiritsa ntchito mankhwala omwe ayenera kumwedwa ndi chakudya .
- Amayi oyembekezera kapena oyamwitsa.
- Ana ndi achinyamata omwe akukula.
Ngati muli ndi matenda a shuga, onetsetsani kuti mwafunsa dokotala wanu ngati izi zili bwino kwa inu. Kusala kudya kungakhale koopsa kwa odwala matenda a shuga ena.
Uthenga Wopita Nawo Kunyumba
- Kusala kudya nthawi ndi nthawi ndi njira yodyera, osati piritsi lamatsenga. Kuti muchepetse thupi, ndikofunikira kudya zakudya zopatsa thanzi nthawi ya chakudya.
- Izi zingathandize kuchepetsa thupi kwa kanthawi kochepa, koma zotsatira zake komanso chitetezo chake sizikudziwika bwino kwa nthawi yayitali.
- Zotsatirapo zoyipa monga chizungulire ndi mutu zimatha kuchitika. Kafukufuku wina wachenjezanso za chiopsezo cha matenda a mtima.
- Njira iyi si yoyenera aliyense. Makamaka amayi apakati, odwala matenda a shuga, ndi omwe ali ndi matenda enaake sayenera kuchita izi.
- Chofunika kwambiri: Musanayambe kudya zakudya zolimbitsa thupi nthawi zina kapena njira ina iliyonse yatsopano yodyera, nthawi zonse lankhulani ndi dokotala wanu kuti muwonetsetse kuti ndi yoyenera thanzi lanu.
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