Abantu abaningi bakhuluma ngokunciphisa isisindo kulezi zinsuku. Kungenzeka ukuthi uke wezwa igama elisha elibizwa ngokuthi 'Ukuzila Okusheshayo'. Mhlawumbe omunye wabangane bakho uyakwenza, noma kungenzeka ukuthi ukubonile ku-inthanethi. Ngakho-ke kuyini Ukuzila Okusheshayo? Ingabe kulungile ngempela empilweni yakho? Ake sixoxe ngakho konke kalula nangokucacile.
Kuyini Ukuzila Ukudla Okungapheli (IF)?
Kalula nje, ukuzila ukudla ngezikhathi ezithile kuyindlela yokulawula ukudla. Kodwa-ke, kule ndlela, sigxila kakhulu ekutheni sidla nini futhi kanjani kunokuthi sidlani. Kule ndlela, sizila ukudla isikhathi esithile sosuku noma sesonto, bese sidla ngokujwayelekile isikhathi esisele.
Nakuba abanye abantu belandela le ndlela ukuze banciphise isisindo, abanye bakholelwa ukuthi izothuthukisa impilo yabo iyonke. Kunezindlela ezahlukene zokwenza lokhu. Ezinye zazo yilezi:
- Ukuzila Ukudla Okwengeziwe: Ukungadli noma ukungadli amakhalori aphansi kakhulu njalo ngemva kosuku olulodwa.
- 5:2 Ukuzila Ukudla Ngezikhathi Ezithile: Yidla ngokujwayelekile izinsuku ezi-5 ngesonto, bese uzila ukudla izinsuku ezi-2 noma udle okuncane kakhulu (cishe amakhalori angu-500-600).
- Ukondla Okunqunyelwe Isikhathi: Ukudla kuphela ngesikhathi esithile samahora (isib. amahora angu-8) ngosuku lwamahora angu-24 kanye nokuyeka ukudla amahora angu-16 asele. Lena indlela ethandwayo yamahora angu-16/8.
Into ebaluleke kakhulu ukuthi ngaphambi kokuqala noma yikuphi ukudla okusha okufana nalokhu, kubalulekile ukukhuluma nodokotela womndeni wakho bese ucela iseluleko .
Le ndlela iwuthinta kanjani umzimba?
Kulungile, manje ake sibone ukuthi lokhu kusebenza kanjani. Umthombo oyinhloko wamandla emzimbeni wethu uhlobo lukashukela olubizwa ngokuthi i-glucose . Uma sidla ukudla, ikakhulukazi ama-carbohydrate, umzimba wethu uthola i-glucose njalo.
Kodwa uma singadli amahora amaningi, umzimba wethu usebenzisa yonke i-glucose egcinwe kuwo. Kwenzekani-ke? Umzimba uqala ukushisa amafutha agciniwe ukuze uthole amandla. Yilokhu esikubiza ngokuthi ukushintshashintsha kwe-metabolic . Lesi yisona sizathu esiyinhloko sokwehlisa isisindo.
Enye inkolelo-mbono ukuthi uma singadli kanje, amangqamuzana ethu afakwa ngaphansi kokucindezeleka okuncane. Ngenxa yalokho, lawo maseli azivumelanisa nezimo ukuze amelane nalokho kucindezeleka. Abanye ososayensi bakholelwa nokuthi le nqubo ingenza amangqamuzana aqine futhi andise ukumelana kwawo nezifo.
Kodwa khumbula, akekho owazi ngokuqinisekile ukuthi lokhu kusebenza kanjani ngo-100% wesikhathi, futhi indlela okuthinta ngayo umuntu ngamunye ingase ihluke.
Yiziphi izinzuzo zokuzila ukudla ngezikhathi ezithile?
Ucwaningo luthole ukuthi le ndlela inganikeza izinzuzo eziningana zezempilo.
- Ukwehla kwesisindo: Isisindo somzimba siyancipha ngenxa yokushisa amafutha.
- Ukunciphisa Ukumelana Ne-insulin: Lesi simo siyimbangela enkulu yesifo sikashukela sohlobo 2. I-IF ingandisa ukuzwela komzimba ku-insulin.
- Ukwehlisa amazinga e-cholesterol embi kanye ne-triglyceride: Lezi yizici ezandisa ingozi yesifo senhliziyo.
- Ukulawulwa komfutho wegazi.
- Ukulawula ukuvuvukala emzimbeni: Lesi simo sokuvuvukala sihlotshaniswa nezifo eziningi, kusukela ezifweni ezifana ne-asthma kuya kwisifo i-Alzheimer's.
Izinzuzo ezengeziwe ezisebenzayo
Ngaphezu kwalezi zinzuzo zezempilo, kunezinye izinzuzo eziningana:
- Kulula: akudingeki ubale amakhalori noma ama-carbohydrate ekudleni okudlayo. Kufanele ucabange ngesikhathi ongasidli.
- Ukuzivumelanisa nezimo: Ungakwenza lokhu noma ngabe ungumdli wemifino/udla imifino kuphela. Kodwa-ke, kubaluleke kakhulu ukugwema ukudla okucutshunguliwe nokudla ukudla okunomsoco nokulinganisela kahle .
- Yonga imali: Njengoba uzodla ukudla okuncane ngesonto, ibhili lakho lokudla lingase libe phansi kancane.
Ziyini izingozi nemiphumela emibi yalokhu?
Kanye nezinzuzo, kunezingozi ezithile kanye nokungalungi kwale ndlela. Akuwona wonke umuntu okhululekile ukuhlala isikhathi eside engadli ukudla.
Eminye yemiphumela emibi evame ukubonakala yile:
- Isiyezi
- Isicanucanu
- Ukungalali
- Ikhanda elibuhlungu
- Ubuthakathaka emzimbeni
- Ukushintshashintsha kwemizwa
Ezinye izifundo zikhombisile ukuthi abantu abenza i-IF bangase balahlekelwe yimisipha . Futhi, abanye abantu bavame ukudla kakhulu ngezinsuku noma amahora lapho bevunyelwe ukudla khona. Uma usukhulile, ukunciphisa isisindo esiningi ngesikhathi esisodwa kungathinta impilo yamathambo, isimiso somzimba sokuzivikela kanye namazinga amandla.
Okuthile okukhethekile ngengozi yesifo senhliziyo: Ucwaningo olukhulu olwethulwe engqungqutheleni ye-American Heart Association ka-2024 lubonise ukuthi abantu abadla amahora angu-8 kuphela ngosuku (ukudla okunqunyelwe isikhathi) banengozi ephezulu engu-91% yokufa ngenxa yesifo senhliziyo kunalabo abadla ngokujwayelekile. Nakuba kudingeka ucwaningo olwengeziwe ngalokhu, lokhu kuyinto esenza sicabange kabili.
Izindlela ezahlukene zokwenza i-IF kanye nokukhetha ukudla
Uma ucabanga ukuzama le ndlela, udinga ukukhetha indlela ekusebenzelayo. Nazi ezinye zezindlela ezidumile.
| Igama lendlela (Indlela) | Indlela okwenziwa ngayo |
|---|---|
| Indlela ye-16/8 (Inqunyelwe Isikhathi) | Ukudla phakathi nesikhathi samahora angu-8 osuku kanye nokuzila ukudla amahora angu-16 asele. Isibonelo, ukudla kusukela ngo-10 ekuseni kuya ku-6 ntambama kuphela. |
| Indlela ye-5:2 | Yidla njalo izinsuku ezi-5 ngesonto bese unciphisa ukudla kwakho kube amakhalori angu-500-600 ezinsukwini ezimbili ozikhethele zona. |
| Ukuzila Ukudla Okwezinsuku Ezihlukile | Ukuzila ukudla njalo ngemva kwezinsuku ezimbili noma ukunciphisa amakhalori abe ngu-500. |
Ngezinsuku zokudla: Ungadla noma yini oyifunayo, kodwa ukuze uthole imiphumela emihle kakhulu, namathela ekudleni okunomsoco. Faka inhlanzi, imifino, izithelo, ubhontshisi, uwoyela womnqumo, amantongomane, nobhontshisi, njengoba kunconywa ochwepheshe , ekudleni kwakho . Nciphisa iziphuzo ezinoshukela, amakhekhe, amabhisikidi, nokudla okucutshunguliwe ngangokunokwenzeka.
Ngezinsuku zokuzila ukudla: Uma udla amakhalori angu-500-600, khetha ukudla okunezakhamzimba, okune-fiber eningi kanye namaprotheni. Ama-apula, ama-alimondi, kanye ne-yogurt yesiGreki engavamile kuyizinketho ezinhle. Futhi ungakhohlwa ukuphuza amanzi amaningi ukuze ugweme ukuphelelwa amanzi emzimbeni .
Ngakho-ke, lokhu kuhloselwe bani ngempela? Ngubani okungafanele?
Izifundo eziningi zibonisa ukuthi i-IF ingakusiza ukwehlisa isisindo. Kodwa-ke, izifundo ezifanayo zibonisa ukuthi ukudla okujwayelekile okunama-calorie aphansi kungaveza imiphumela efanayo. Abantu abaningi bakuthola kunzima ukugcina zombili lezi zindlela.
Ubani okungafanele akwenze ukuzila ukudla ngezikhathi ezithile?
Le ndlela ayifanele wonke umuntu . Abantu abalandelayo kufanele bayigweme ngokuphelele le ndlela.
- Abantu abanezinkinga zokudla.
- Abantu abasebenzisa imithi okufanele bayiphuze kanye nokudla .
- Omama abakhulelwe noma abancelisayo.
- Izingane ezikhulayo kanye nabantu abasha.
Uma unesifo sikashukela, qiniseka ukuthi ubuza udokotela wakho ukuthi lokhu kuphephile yini kuwe. Ukuzila ukudla kungaba yingozi kwabanye abanesifo sikashukela.
Umlayezo Wokuya Nawe Ekhaya
- Ukuzila ukudla ngezikhathi ezithile kuyindlela yokudla, hhayi iphilisi elimangalisayo. Ukuze wehlise isisindo, kubalulekile ukudla ukudla okunempilo ngezikhathi zokudla.
- Lokhu kungasiza ekunciphiseni isisindo isikhathi esifushane, kodwa imiphumela yesikhathi eside kanye nokuphepha akukacaci.
- Imiphumela emibi efana nokuzumeka kanye nekhanda elibuhlungu ingavela. Ezinye izifundo zixwayise nangengozi yesifo senhliziyo.
- Le ndlela ayifanele wonke umuntu. Ikakhulukazi omama abakhulelwe, abanesifo sikashukela, kanye nalabo abanezimo ezithile zezokwelapha akufanele bakwenze lokhu.
- Okubaluleke kakhulu: Ngaphambi kokuqala ukuzila ukudla ngezikhathi ezithile noma enye indlela entsha yokudla, khuluma nodokotela wakho njalo ukuze uqiniseke ukuthi ilungele impilo yakho.
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