Abantu abaninzi bathetha ngokunciphisa umzimba kule mihla. Usenokuba ukhe weva igama elitsha elibizwa ngokuba yi-'Intermittent Fasting'. Mhlawumbi omnye wabahlobo bakho uyayenza loo nto, okanye usenokuba uyibonile kwi-intanethi. Ngoko ke yintoni i-Intermittent Fasting? Ngaba ilungile ngokwenene kwimpilo yakho? Masithethe ngayo yonke into ngokulula nangokucacileyo.
Yintoni ukuzila ukutya okungapheliyo (IF)?
Ngamafutshane, ukuzila ukutya okukhawulezileyo yindlela yokulawula ukutya. Nangona kunjalo, kule ndlela, sigxila kakhulu kwixesha nendlela esitya ngayo endaweni yoko sikutyayo. Kule ndlela, sizila ukutya ixesha elithile losuku okanye leveki, size emva koko sitye ngokwesiqhelo lonke ixesha.
Nangona abanye abantu belandela le ndlela ukuze banciphise umzimba, abanye bakholelwa ukuba iya kuyiphucula impilo yabo iyonke. Kukho iindlela ezahlukeneyo zokwenza oku. Ezinye zazo zezi:
- Ukuzila ukutya ngeMini Eyodwa: Ukungatyi okanye ukungatyi iikhalori eziphantsi kakhulu yonke imihla.
- 5:2 Ukuzila Ukutya Okungacwangciswanga: Yitya rhoqo iintsuku ezi-5 ngeveki, uze uzile ukutya iintsuku ezi-2 okanye utye kancinci (malunga neekhalori ezingama-500-600).
- Ukutya Okulinganiselweyo Ngexesha: Ukutya kuphela ngexesha elithile leeyure (umz., iiyure ezisi-8) ngosuku lweeyure ezingama-24 kwaye ungatyi iiyure ezili-16 eziseleyo. Le yindlela edumileyo yeeyure eziyi-16/8.
Eyona nto ibalulekileyo kukuba ngaphambi kokuba uqale naluphi na uhlobo lokutya olutsha olufana nolu, kubalulekile ukuthetha nogqirha wakho wosapho kwaye ufumane ingcebiso .
Le ndlela iwuchaphazela njani umzimba?
Kulungile, masibone ukuba oku kusebenza njani. Umthombo oyintloko wamandla emzimbeni wethu luhlobo lweswekile olubizwa ngokuba yiglucose . Xa sisitya ukutya, ingakumbi iicarbohydrate, umzimba wethu uhlala ufumana iglucose.
Kodwa xa singatyi kangangeeyure ezininzi, umzimba wethu usebenzisa yonke iglucose egcinwe kuwo. Kwenzeka ntoni emva koko? Umzimba uqala ukutshisa amafutha agciniweyo ukuze ufumane amandla. Oku kubizwa ngokuba kukutshintsha kwe-metabolic . Le yeyona sizathu siphambili sokunciphisa umzimba.
Enye ingcamango kukuba xa singatyi ngolu hlobo, iiseli zethu zifakwa phantsi koxinzelelo oluncinci. Ngenxa yoko, ezo seli ziyaziqhelanisa nokumelana noxinzelelo olo. Ezinye izazinzulu zikholelwa ukuba le nkqubo inokwenza iiseli zibe namandla kwaye yonyuse ukumelana kwazo nezifo.
Kodwa khumbula, akukho mntu waziyo ngokuqinisekileyo ukuba oku kusebenza njani i-100% yexesha, kwaye indlela echaphazela ngayo umntu ngamnye inokwahluka.
Zithini iingenelo zokuzila ukutya okukhawulezileyo?
Uphando lufumanise ukuba le ndlela inokubonelela ngeenzuzo ezininzi zempilo.
- Ukunciphisa umzimba: Ubunzima bomzimba buyehla ngenxa yokutsha kwamafutha.
- Ukuncipha kokuxhathisa kwi-insulin: Le meko yeyona nto ibangela isifo seswekile sohlobo lwesibini. I-IF inokunyusa uvakalelo lomzimba kwi-insulin.
- Ukunciphisa amanqanaba e-cholesterol embi kunye ne-triglyceride: Ezi zizinto ezinyusa umngcipheko wesifo sentliziyo.
- Ulawulo loxinzelelo lwegazi.
- Ukulawula ukudumba emzimbeni: Le meko yokudumba inxulunyaniswa nezifo ezininzi, ukusuka kwizifo ezifana ne-asthma ukuya kwisifo se-Alzheimer.
Iingenelo ezingakumbi ezisebenzayo
Ukongeza kwezi zibonelelo zempilo, kukho nezinye izibonelelo ezininzi:
- Kulula nje: akufuneki ubale iikhalori okanye iikhabhohayidreyithi ekutyeni okutyayo. Kufuneka ucinge ngexesha ongatyi ngalo.
- Ukuguquguquka: Ungakwenza oku nokuba ungummi wemifuno/uyi-vegan. Nangona kunjalo, kubaluleke kakhulu ukuphepha ukutya okucutshungulweyo kwaye utye ukutya okunesondlo nokunokulinganisela .
- Yonga imali: Ekubeni uza kudla ukutya okuncinci ngeveki, ibhili yakho yokutya isenokuba phantsi kancinci.
Zithini iingozi kunye neziphumo ebezingalindelekanga zoku?
Kunye neenzuzo, kukho iingozi kunye neengxaki ezithile kule ndlela. Asinguye wonke umntu okhululekileyo ukuhlala engatyi ixesha elide.
Ezinye zeziphumo ebezingalindelekanga eziqhelekileyo zezi:
- Isiyezi
- Isicaphucaphu
- Ukungalali
- Intloko ebuhlungu
- Ubuthathaka emzimbeni
- Ukuhamba kweemvakalelo
Ezinye izifundo zibonise ukuba abantu abenza i-IF banokulahlekelwa yimisipha . Kwakhona, abanye abantu badla ngokutya kakhulu ngeentsuku okanye iiyure abavunyelwe ukuba batye ngazo. Ukuba umdala, ukunciphisa umzimba kakhulu ngaxeshanye kunokuchaphazela impilo yamathambo, inkqubo yomzimba yokuzikhusela, kunye namanqanaba amandla.
Into ekhethekileyo malunga nomngcipheko wesifo sentliziyo: Uphononongo olukhulu olunikezwe kwingqungquthela ye-2024 American Heart Association lubonise ukuba abantu abatya iiyure ezisi-8 kuphela ngosuku (ukutya okulinganiselweyo ngexesha) banomngcipheko ophezulu wama-91% wokufa ngenxa yesifo sentliziyo kunabo batya ngokuqhelekileyo. Nangona kufuneka uphando oluthe kratya ngale nto, le yinto esenza sicinge kabini.
Iindlela ezahlukeneyo zokwenza i-IF kunye nokukhetha ukutya
Ukuba ucinga ngokuzama le ndlela, kuya kufuneka ukhethe indlela ekulungeleyo. Nazi ezinye zeendlela ezidumileyo.
| Igama lendlela (Indlela) | Indlela ekwenziwa ngayo |
|---|---|
| Indlela ye-16/8 (Inqunyelwe Ixesha) | Ukutya ngexesha leeyure ezisi-8 zosuku kunye nokuzila ukutya iiyure ezili-16 eziseleyo. Umzekelo, ukutya kuphela ukususela ngentsimbi ye-10 kusasa ukuya kweyesi-6 emva kwemini. |
| Indlela yesi-5:2 | Yitya ngokuqhelekileyo iintsuku ezi-5 ngeveki kwaye unciphise ukutya kwakho kube ziikhalori ezingama-500-600 kwiintsuku ezi-2 ozikhethileyo. |
| Ukuzila Ukutya Ngeentsuku Ezingafaniyo | Ukuzila ukutya yonke imihla okanye ukunciphisa iikhalori zibe ngama-500. |
Ngeentsuku zokutya: Ungatya nantoni na oyifunayo, kodwa ukuze ufumane iziphumo ezilungileyo, namathela kukutya okunesondlo. Faka intlanzi, imifuno, iziqhamo, iimbotyi, ioyile yomnquma, amantongomane kunye neembotyi, njengoko kucetyiswa ziingcali , ekutyeni kwakho . Nciphisa iziselo ezineswekile, iikeyiki, iibhisikithi, kunye nokutya okucutshungulwayo kangangoko unako.
Ngeentsuku zokuzila ukutya: Ukuba utya iikhalori ezingama-500-600, khetha ukutya okunesondlo, okunefayibha eninzi kunye neproteni. Iiapile, iialmond, kunye neyogathi yesiGrike ecacileyo zikhetho ezilungileyo. Kwaye ungalibali ukusela amanzi amaninzi ukuze uphephe ukuphelelwa ngamanzi emzimbeni .
Ngoko ke, oku kulungiselelwe bani ngokwenene? Ngubani ongafanele akwenze?
Izifundo ezininzi zibonisa ukuba i-IF inokukunceda unciphise umzimba. Nangona kunjalo, izifundo ezifanayo zibonisa ukuba ukutya okuqhelekileyo okuneekhalori eziphantsi kunokuvelisa iziphumo ezifanayo. Abantu abaninzi bakufumanisa kunzima ukugcina zombini ezi ndlela.
Ngubani ongafanele angazili ukutya ngexesha elifutshane?
Le ndlela ayifanelekanga kuye wonke umntu . Abantu abalandelayo kufuneka bayiphephe ngokupheleleyo le ndlela.
- Abantu abaneengxaki zokutya.
- Abantu abasebenzisa amayeza ekufuneka athathwe kunye nokutya .
- Oomama abakhulelweyo okanye abancancisayo.
- Abantwana abasakhulayo kunye nabantu abancinci.
Ukuba unesifo seswekile, qiniseka ukuba ubuza ugqirha wakho ukuba oku kukhuselekile na kuwe. Ukuzila ukutya kunokuba yingozi kwabanye abantu abanesifo seswekile.
Umyalezo Wokuya Ekhaya
- Ukuzila ukutya rhoqo yindlela yokutya, hayi ipilisi yomlingo. Ukuze wehlise umzimba, kubalulekile ukutya ukutya okunesondlo ngexesha lokutya.
- Oku kunokunceda ekunciphiseni ubunzima bexesha elifutshane, kodwa iziphumo zexesha elide kunye nokhuseleko azikacaci.
- Iziphumo ebezingalindelekanga ezifana nesiyezi kunye nentloko ebuhlungu zinokubakho. Ezinye izifundo zikwalumkisile ngengozi yesifo sentliziyo.
- Le ndlela ayifanelekanga kuye wonke umntu. Ingakumbi oomama abakhulelweyo, abantu abanesifo seswekile, kunye nabo baneengxaki ezithile zempilo akufuneki bakwenze oku.
- Eyona nto ibalulekileyo: Ngaphambi kokuba uqale i-Intermittent Fasting okanye nayiphi na enye indlela entsha yokutya, thetha nogqirha wakho rhoqo ukuqinisekisa ukuba ifanelekile kwimpilo yakho.
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