Phakathi kwamasu amaningi okulahlekelwa isisindo nokuguga kahle - ngokulandela ukudla okuphansi-carb , ukuqeda gluten, ukuthola ukuzivocavoca ngaphezulu - kukhona okuqhubekayo kunconywa abacwaningi: ikhalori ukuvimbela. Uma uthatha amakholori ambalwa kunalokho okudingayo ukuze ulondoloze isisindo sakho samanje, uzothola isisindo.
Inselele enkulu yindlela yokugcina ukulahleka kwekhalori isikhathi eside ngokwanele ukubona imiphumela ephawulekayo.
Isu elisha elisha elibizwa ngokuthi ukudla okusheshayo linganikeza ngendlela ephathekayo yokudla okungenani ngoba udingeka ukuthi udle isikhathi esithile. Abathandi bathi lihlelo lokuthi ungakwazi ukunamathela ezinyangeni ezingaphezulu, ngisho neminyaka.
Kuyini ukuzila ukudla okungapheli?
Ukuzila okungajwayelekile kusho ukuvimbela kakhulu ukudla kwakho kokudla ngosuku olulodwa, ezimbili noma ngaphezulu zesonto futhi udla ngokujwayelekile isikhathi sonke. Okubizwa ngokuthi "izinsuku ezinzima" akuzona ukudla okuphelele; Kunalokho, uthatha cishe ingxenye yesine yama-calories akho evamile. Kwabesifazane, lokho kusho amakholori angu-500, ngamadoda, cishe ama-kilojoule angu-600. Kuvame ukubizwa ngokuthi ukudla okungu-5: 2, ngezinsuku eziyisihlanu ezijwayelekile nezinsuku ezimbili zokuzila ukudla; ezinye izinguqulo zibizwa ngo-4: 3, 6: 1, ukudla okunye okunye (ADF), noma "uhlelo oluthile lokudla" zonke.
Idokhumenti ye-BBC ye-BBC, Eat, Fast and Live Longer, ivame ukubizwa ngokuletha ukuzila ukudla okuvamile, kodwa iye yacwaningwa isikhathi eside kunalokho ukuthi inzuzo yayo ingabasiza ekunciphiseni umdlavuza webele, isifo senhliziyo, isifo sikashukela nokuncipha kwengqondo.
Eqinisweni, ukuvinjelwa kwekhalori yokuphila isikhathi eside kuye kwacwaningwa kusukela ngawo-1930 futhi sekuyiyona ndlela kuphela efakazelwe ukuthuthukisa isikhathi eside, okungenani kubilwane lebhu.
Ucwaningo Luthini?
Ucwaningo oluthile luphakamisa ukuthi ukuzila okusheshayo kusebenza kanye nokuvinjelwa okuqhubekayo kwekhalori yokulahlekelwa isisindo, kodwa kusekhona ubufakazi obuncane ekusebenzeni kwesikhathi eside sokudla.
Abacwaningi baqaphele ukuthi ukudla okunempilo kudlalisa, kuhlinzekela izidingo zakho zokudla okunomsoco futhi kube lula ukulandela. Njengoba ukuzila ukudla okudlulayo akudingi ukuguqulwa okuphelele kokudla kwakho, umane nje umkhawulo wekhalori ezinsukwini ezithile zeviki, kungase kube indlela yokudlela yokuphumelela. Izifundo zesikhathi eside zidinga, kodwa, ukukhombisa ukuphepha nokuphumelela kokuzila okuphakathi.
Ingabe Kuholela Ekuzibhekeleni Kwezinye Izinsuku?
Mhlawumbe kuyamangalisa ukuthi lokhu akubonakala kungenjalo. Kwesifundo esisodwa, izikhonzi ezadla ama-20-30% ezidingo zazo ezivamile zekhalori ezinsukwini zokuzila ngokuvamile zidla ngo-10% ngaphezulu kunejwayelekile ezinsukwini zabo ezingadli. Ngaphezu kwalokho, abantu abaningi babika ukuthi imizwa yabo yindlala ezinsukwini eziphansi zekhalori yancipha ngendlela ephawulekayo ngokuhamba kwesikhathi.
Uhlobo olungcono lokulahlekelwa kwesisindo
Esinye isiqiniseko sokuthi ukuzila ukudla okubonakalayo kubonakala kuholela ekulahlekelweni kwemisipha encane uma kuqhathaniswa nokudla okuvamile kwansuku zonke. Ngomhlahlandlela wezi-2011, 90% wesisindo esilahlekile ngokuzila ukudla okuphakathi kwaba namafutha, uma kuqhathaniswa ne-75% kuphela ekudleni kwansuku zonke.
Ukulondoloza umthamo we-muscle onamafutha ngenkathi ukudliwayo kunikezwa inzuzo enamandla yokugcina isisindo sokulahlekelwa isisindo ngoba imisipha itsha amandla ngaphezu kwamanoni ngisho nokuphumula.
Ingabe Kunciphisa Ukudla Kwezingubo?
Amafutha e-Belly, ama-fat visceral, isondo elihlangene elizungezile izitho zangaphakathi, okuholela engozini enkulu yesifo sikashukela nesifo senhliziyo. Ukubuyekezwa kuka-2011 kutholakale ukuthi kokubili ukudla okujwayelekile kanye nokuzila ukudla okunciphisa umzimba kunciphisa inani elifanayo lemali yesisu.
Ubani ongakufanele uzame ukuzila ukudla okungapheli
Ukuzila okungapheli akufanele:
- Izingane noma intsha
- Abesifazane abakhulelwe noma bancelisa
- Labo abanomlando wokuphazamiseka kokudla
I-NIH iphinde ikhuthaze ukuthi abantu abadala abanesifo sikashukela noma isifo senhliziyo kufanele babonisane nomhlinzeki wabo wezempilo ngaphambi kokuzama ukudla okusha.
Imithombo:
Collier, R. Ukuzila ukudla okungenayo: I-Science of Going Without. I-CMAJ. Juni 11, 2013. 185 (9): E363 - E364.
Seimon, RV. et al. Imiphumela emifushane neyesikhathi eside yokudla okuqhubekayo okuhambisana nokunciphisa umzimba ngokubunjwa komzimba kanye nephrofayili ye-metabolic ekuqhathaniseni ngokweqile futhi obomvu besifazane be-postmenopausal: isifundo somqhubi. Ukunqamuka kwesikhathi. 2012 Aug; 19 (8): 870-6.
Ingabe i-5: 2 Yokudla Okudliwayo Okungajwayelekile? I-UK National Health Service (NHS) Ishidi Lolwazi Lomphakathi. Ifinyelele ngo-2 Januwari 2014.
http://www.nhs.uk/news/2013/01January/Pages/Does-the-5-2-intermittent-fasting-diet-work.aspx
I-Klempel MC, iKroeger CM, iBhutani S, i-Trepanowski JF, i- Varady KA. "Ukuzila okungapheli kuhlanganiswe nekhalori ukuvimbela kuphumelela ukunciphisa isisindo kanye cardio-ukuvikelwa kwabesifazane abakhuluphele." I-Nutr J. 2012 Nov 21; 11: 98.
http://www.nutritionj.com/content/11/1/98
UKrista A Varady, uSurabhi Bhutani, uMonica C Klempel, uCynthia M Kroeger, uJohn F Trepanowski, uJames M Haus, uKristin K Hoddy noJolian Calvo. "Usuku oluthile Ukuzila Ukulahlekelwa Isisindo Ngezihloko Ezijwayelekile Zokuqhathanisa Isisindo Nokuqhathaniswa Kakhulu: Isivivinyo Esilawulwe Ngokungahleliwe." Umthombo Wokudla 2013, 12: 146.
http://www.nutritionj.com/content/12/1/146
KA Varady. "I-Versementent Versus Daily Calorie Restriction: Yikuphi I-Regimen Yokudla Okunamandla Kokulahlekelwa Kwesisindo? Ukubuyekezwa Okukhuluphala Umqulu 12, Issue 7, amakhasi e593-e601, Julayi 2011.
UMichelle N. Harvie, uMary Pegington, uMark P. Mattson et al. "Imiphumela yomkhawulo wamandla ophakathi noma oqhubekayo ekulahlekeni kwesisindo kanye nokuphazamiseka kwesifo samathambo: isilingo esingenangqondo kulabo besifazane abakhulu kakhulu." I-Int J Obes (Lond). 2011 Meyi; 35 (5): 714-727.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/pdf/nihms224118.pdf