Ukuzila ukudla okungapheli
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Mayelana nalolu hlelo lokusebenza
Ukuzila ukudla ngezikhathi ezithile kusetshenziselwa ukulahlekelwa isisindo. Izinhlobonhlobo eziningi ezifana nokuzila ukudla kwamahora angu-16, 22:2 kanye nokudla okukodwa ngosuku kusetshenziswe njengohlelo lwesimiso sokudla ukuze ulahlekelwe isisindo. Ukuzila ukudla ngezikhathi ezithile akuvimbeli uhlobo lokudla ohlela ukukudla, kuguquguquka kakhulu futhi kugxile kakhulu ezikhathini zamafasitela. Lolu hlobo lokuzila lunezinzuzo ezithile kubantu abanesifo sikashukela, luthuthukisa isibindi esinamafutha kanye nokuphila isikhathi eside, zuza ukuphila kahle nge-Alternate-Day Fasting (adf).
Ukuzila ukudla ngezikhathi ezithile kunokuhlukahluka okuningana futhi ngokuyisisekelo kuhlanganisa ukudla isikhathi esithile, okubuye kwaziwe ngokuthi iwindi, elihlanganisa amahora ambalwa bese kuzila isikhathi esisele kuze kube isidlo esilandelayo esihambisanayo. Ngale ndlela ngeke uzincishe ukudla, njengokulamba, futhi kungase kubekezeleleke kakhudlwana. Ngalolu hlelo lokusebenza lwamahhala lokuzila ukudla okuphakathi ungadla noma yini oyifunayo, lokho okulula, noma kunjalo, kuhle kakhulu ukulandela ukudla okunempilo nokunomsoco olinganiselayo njengoba uzobe uncisha umzimba wakho amandla ngesikhathi sewindi lamahora.
Lolu hlelo lokusebenza lwamahhala luqukethe uhlelo lokudla noma uhlelo lokudla ukuze wenze ukuzila ukudla okuphakathi kwezinsuku eziyisikhombisa. Ungakwenza ngokuhlukile okuthile okuvela ngaphakathi kohlelo lokusebenza. Ungazama ngokwesibonelo ukudla okungu-16 8 futhi emasontweni ambalwa kamuva ungazama okuhlukile okungamashumi amabili nane. Isibali sikhathi sokuzila sikuvumela ukuthi uzame futhi ihora le-22:2 kanye ne-12. Zama izindlela ezahlukene zokuzila futhi uqinisekise ukuthi iyiphi okube yiyona ekunike imiphumela eminingi yokuthi ukwenze isikhathi eside. Vumelanisa nesigqi sakho se-circadian ukuze uthole imiphumela emihle neyemvelo. 5:2 akatholakali okwamanje. Hlela ukuzila nge-alamu. izaziso ezilula zesikhumbuzi ungaxhunyiwe ku-inthanethi ukuze ulandele ukuzila kwakho futhi awudingi ikhalori yokudla kanye nekhawunta yokudla.
Lolu hlelo lokusebenza lungasetshenziswa mahhala ngokuphelele ngaphandle kokubhaliselwe futhi ungathola ukufinyelela kuwijethi futhi ubone ukuqhubeka kwakho esikrinini sasekhaya.
Uzothola nomhlahlandlela wolwazi wabaqalayo:
♦ Ingabe ukuzila ukudla ngezikhathi ezithile nokuncelisa kuphephile?
♦ Ukuzila ukudla okungapheli kungakusiza kanjani ekunciphiseni isisindo.
♦ Ayini amafutha e-visceral futhi IF ikusiza kanjani ukuthi ushise amafutha?
♦ Indlela yokubhekana nendlala
♦ Okufanele uphuze ngesikhathi sokuzila ukudla.
♦ Ingabe umzimba wami uzothinteka?
♦ Ezinye izinzuzo zezempilo.
♦ Izigaba zokudla
Ukuzila ukudla okungapheli kungahlanganiswa nezinhlelo zokudla ezihlukene ezifana ne-paleo, i-low carb ne-vegan. Yenza amahora angu-16 ngokushesha ngezindlela zokupheka zakho ozithandayo, engeza i-oatmeal uma uthanda. Ukuze uthole imiphumela engcono kakhulu yenza ukuzila kwamanzi ngenxa yokuthi amanzi awanawo ama-calories futhi ugweme ukudla okungenampilo ukuze uziphilise.
Ngokabani lolu hlelo lokusebenza?
♦ Lolu hlelo lokusebenza lokuzila ukudla ngezikhathi ezithile olwawo wonke umuntu ofuna ukuzama ukuzila njengendlela yokuthuthukisa impilo nokunciphisa isisindo. Uma ufuna ukuncipha ngokushesha zama ukuzila ukudla isikhathi eside. Uma kuba isikhathi eside kulapho amathuba aphezulu okungena ku-ketosis. Ukudla kwamahora angu-36 no-5:2 kudlulele kakhulu futhi kungase kubangele i-autophagy emzimbeni wakho, okuyinto enhle.
Isexwayiso
♦ Kufana nenselelo yokufinyelela izinhloso zakho futhi unakekele i-anorexia ne-thinspo, kungcono ukuba nomsizi wokudla noma umngane wokudla nawe kulesi simo.
♦ Gwema indlala ngoba ukudla okunomsoco kubalulekile futhi gcina imikhuba emihle yokudla.
Lolu uhlelo lokusebenza olulula ukulanda, Kuthatha isikhala esincane kufoni yakho. Ayisekelwe kumawashi.
Ukuzila ukudla ngezikhathi ezithile kunokuhlukahluka okuningana futhi ngokuyisisekelo kuhlanganisa ukudla isikhathi esithile, okubuye kwaziwe ngokuthi iwindi, elihlanganisa amahora ambalwa bese kuzila isikhathi esisele kuze kube isidlo esilandelayo esihambisanayo. Ngale ndlela ngeke uzincishe ukudla, njengokulamba, futhi kungase kubekezeleleke kakhudlwana. Ngalolu hlelo lokusebenza lwamahhala lokuzila ukudla okuphakathi ungadla noma yini oyifunayo, lokho okulula, noma kunjalo, kuhle kakhulu ukulandela ukudla okunempilo nokunomsoco olinganiselayo njengoba uzobe uncisha umzimba wakho amandla ngesikhathi sewindi lamahora.
Lolu hlelo lokusebenza lwamahhala luqukethe uhlelo lokudla noma uhlelo lokudla ukuze wenze ukuzila ukudla okuphakathi kwezinsuku eziyisikhombisa. Ungakwenza ngokuhlukile okuthile okuvela ngaphakathi kohlelo lokusebenza. Ungazama ngokwesibonelo ukudla okungu-16 8 futhi emasontweni ambalwa kamuva ungazama okuhlukile okungamashumi amabili nane. Isibali sikhathi sokuzila sikuvumela ukuthi uzame futhi ihora le-22:2 kanye ne-12. Zama izindlela ezahlukene zokuzila futhi uqinisekise ukuthi iyiphi okube yiyona ekunike imiphumela eminingi yokuthi ukwenze isikhathi eside. Vumelanisa nesigqi sakho se-circadian ukuze uthole imiphumela emihle neyemvelo. 5:2 akatholakali okwamanje. Hlela ukuzila nge-alamu. izaziso ezilula zesikhumbuzi ungaxhunyiwe ku-inthanethi ukuze ulandele ukuzila kwakho futhi awudingi ikhalori yokudla kanye nekhawunta yokudla.
Lolu hlelo lokusebenza lungasetshenziswa mahhala ngokuphelele ngaphandle kokubhaliselwe futhi ungathola ukufinyelela kuwijethi futhi ubone ukuqhubeka kwakho esikrinini sasekhaya.
Uzothola nomhlahlandlela wolwazi wabaqalayo:
♦ Ingabe ukuzila ukudla ngezikhathi ezithile nokuncelisa kuphephile?
♦ Ukuzila ukudla okungapheli kungakusiza kanjani ekunciphiseni isisindo.
♦ Ayini amafutha e-visceral futhi IF ikusiza kanjani ukuthi ushise amafutha?
♦ Indlela yokubhekana nendlala
♦ Okufanele uphuze ngesikhathi sokuzila ukudla.
♦ Ingabe umzimba wami uzothinteka?
♦ Ezinye izinzuzo zezempilo.
♦ Izigaba zokudla
Ukuzila ukudla okungapheli kungahlanganiswa nezinhlelo zokudla ezihlukene ezifana ne-paleo, i-low carb ne-vegan. Yenza amahora angu-16 ngokushesha ngezindlela zokupheka zakho ozithandayo, engeza i-oatmeal uma uthanda. Ukuze uthole imiphumela engcono kakhulu yenza ukuzila kwamanzi ngenxa yokuthi amanzi awanawo ama-calories futhi ugweme ukudla okungenampilo ukuze uziphilise.
Ngokabani lolu hlelo lokusebenza?
♦ Lolu hlelo lokusebenza lokuzila ukudla ngezikhathi ezithile olwawo wonke umuntu ofuna ukuzama ukuzila njengendlela yokuthuthukisa impilo nokunciphisa isisindo. Uma ufuna ukuncipha ngokushesha zama ukuzila ukudla isikhathi eside. Uma kuba isikhathi eside kulapho amathuba aphezulu okungena ku-ketosis. Ukudla kwamahora angu-36 no-5:2 kudlulele kakhulu futhi kungase kubangele i-autophagy emzimbeni wakho, okuyinto enhle.
Isexwayiso
♦ Kufana nenselelo yokufinyelela izinhloso zakho futhi unakekele i-anorexia ne-thinspo, kungcono ukuba nomsizi wokudla noma umngane wokudla nawe kulesi simo.
♦ Gwema indlala ngoba ukudla okunomsoco kubalulekile futhi gcina imikhuba emihle yokudla.
Lolu uhlelo lokusebenza olulula ukulanda, Kuthatha isikhala esincane kufoni yakho. Ayisekelwe kumawashi.
Kubuyekezwe ngo-
Ukuphepha kuqala ngokuqonda ukuthi onjiniyela baqoqa futhi babelane kanjani ngedatha yakho. Ubumfihlo bedatha nezinqubo zokuphepha zingahluka kuye ngokusebenzisa kwakho, isifunda, nobudala. Unjiniyela unikeze lolu lwazi futhi angalubuyekeza ngokuhamba kwesikhathi.
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