Thola uma Ukuzila Kukulungele Wena Nokuhlolwa Ngokwemfanelo
Ungenele ekuziphatheni ngoba cishe uyazi ukuqhuma kwamuva kwamasu okuzila kanye ne-borderline hysteria ezungezile. Abantu bathanda umqondo wokuzila ukudla, kodwa ingabe basendleleni efanele?
Ukuzila ukudla okungapheli (IF) kufaka izindlela eziningi zokuzila ukudla okuvamile. Uma kungumkhuba wokuhamba ngezikhathi ezithile ngaphandle kokudla.
Kufanele wazi ukuthi lokhu akuyona into emnandi noma entsha. Sonke senza uhlobo oluthile lokuzila okusheshayo njalo ngosuku olulodwa, ngaphandle kokuthi asibizi lokho. Sikubiza ngokuthi ulele. Uyazi, sidla ekudleni, bese siphinde sakusasa kwasekuseni, futhi siphumule phakathi.
Uma kwenziwa kahle, ukuzila ukudla okuphakathi kungasiza ukulawula ushukela wegazi, ukulawula i-cholesterol, ukugcina isisindo somzimba esihlokweni, ukwandisa imisipha, ukwandise impilo yakho, nokuningi.
Ngokwemvelo, futhi ngokushesha, ukuzila ukudla okuyisimanje sekuyisixazululo sokulingana okungokwemvelo ukuthi abantu bezempilo nezamakhemikhali basebenzisa ukugcina imizimba yabo ibe yinto ephezulu. Kodwa ucwaningo lokuzila ukudla olusemkhatsini lusemncane. Kungaba neminye iminyaka emihlanu noma ngaphezulu ngaphambi kokuba siyiqonde ngokugcwele ukuthi isebenza kanjani, futhi yiziphi izindlela ezingcono kakhulu.
Njengoba ucwaningo lwangena, kodwa ubufakazi obwanele bokuthi bangihlakulele, nganquma ukuhlola izindlela ezimbalwa ngokwami.
Sawubona, igama lami nguJohane futhi angizange ngidle amahora angu-24.
Ngabe ngilamba?
Yebo, cha, hhayi ngempela.
Kuyinto eyinqaba. Uyazi ukuthi indlala ithola ukuthi uthola amahora angu-4-5 emva kokudla kwakho kokugcina? Lapho isisu sakho sikhumbuza ukuthi sekuyisikhathi? Angisona ngisho nalabo abalambileyo.
Ngiye ngafunda ukuthi indlala iphakama lapho futhi iyancipha ngokushesha. Amahora angaba ngu-20-24 kamuva, indlala iphinda iphinde iphinde ibe yimbi.
Lokhu kuhlobene namahomoni afana ne-epinephrine, i-norepinephrine, i-insulini, i-glucagon, i-leptin, ne- ghrelin , nokuthi izitho zethu ziphendula kanjani kubo. Kodwa asiqede isayensi enzima.
Enye yezinzuzo zokuqala nezibaluleke kakhulu zokuzila ukudla okuphakathi akuyona into engokwenyama nhlobo. Kungokwengqondo. Uma unamandla okulungisa indlela esicabanga ngayo ngokudla nasezweni elithuthukile, ake sibhekene nalo, abaningi bethu bacabanga ngokudla njengamakhosi. Ukuzila ukudla, ngisho nje ngosuku olulodwa, kukufundisa.
Ukulamba akuyona isimo esiphuthumayo. Ukulamba ngempela akuyona into yokwesaba; akukho okubi kakhulu okwenzeka uma ungaphuthelwa ukudla noma ezimbili (emva kwakho konke, okhokho bethu basinda ngaphandle kweTaco Bell kuzo zonke izingqimba). Vumela ukuba ulambile, bese uhlala nomzwelo kunokuba uzame ukukhipha ngokushesha.
Khumbula, ukulashwa kwengqondo kuhluke ekulaleni komzimba: Ekupheleni kokushesha kwosuku olulodwa uzozizwa ulambe ngempela, futhi esikhathini esizayo, uzokwazi ukusebenzisa lokho njengendlela yokukhomba ukuze uhumushe kahle ukudla kwakho futhi ugweme amakholori angadingekile.
Lokho engangikuthola futhi ngilahlekelwa ukuzila ukudla okungapheli
Kulungile, kodwa kuthiwani ngemiphumela ethile yomzimba yokuzila ukudla?
Njengoba engekho i-protocol ye-IF ecacile (kune-Alternate-Day, Ukudliwa Kwemfuyo, Yidla Ukudla, I-Leangains ne-Warrior Diet, ukubiza ezimbalwa), nganquma ukuhlola izindlela eziyisithupha ezihlukene phakathi nezinyanga eziyisithupha.
Izindlela zokuhamba ezihamba phambili:
Ngangihamba ngamakhilogremu angama-190 kuya kwangu-170 futhi nginciphisa umzimba wami kusuka ku-10% kuya ku-4% ngenkathi ngigcina inqwaba yemisipha yami eqinile.
Nakuba izivivinyo zami zokuzila ukudla zisebenza kahle, indlela yokuzila ukudla okungahambi kahle ayizange ibangele ukulahleka kwamafutha okungcono kunendlela yokudla ejwayelekile yokudla okungenzeka ibe nayo.
Kodwa-ke, ngithole ukuthi i-IF yangenza kube lula kimi ukuthi ngilondoloze isisindo somzimba esincane futhi amaphesenti amancane omzimba omzimba kakhulu uma kuqhathaniswa nokudla okuvamile.
Uma kungenzeka kube usizo kubantu abakwazi ukuzondla ngempela ngaphandle kokulandela ukudla okuvamile okwakhiwa komzimba, noma kunoma ubani odinga ukufunda umehluko phakathi kokulamba komzimba nokulamba kwengqondo. Akuwona ukuphela-konke, kube-konke kokudla noma ukuqina.
Indlela Yokuzama Ukuzila Ukuzila Okungapheli Ngaphandle Kokulahlekelwa Ingqondo Yakho
Ukuba ukhethe phakathi kwezinyathelo eziningi zokuzila ukudla okuphakathi-nokuhlala inkambo ngesikhathi sokudla kwakho kokuqala-kungabonakala kunzima.
Nazi ezinye izinketho ezilula zokuzivikela okuphephile, okuwukuthi, ngendlela, kuhle kakhulu uma kwenziwa ngaphansi kokuqondiswa komqeqeshi noma udokotela othembekile).
- Ukuhlolwa okusheshayo: Zama ukuhamba ngaphandle kokudla amahora angu-24-yilokho. Lokhu kukusiza ukuba ujwayele ukulamba futhi ubone ukuthi izindlela eziningi zokuzila ukudla eziphambili zilungile kuwe. Thola isikhala esincane ngenkathi uvivinyo lwakho lushesha? Ukucasula kancane abantu? Okuvamile kakhulu. Ufuna ukubeka ikhanda lakho odongeni noma ukukhamuluka kuwo wonke umuntu ongena ekamelweni? Lokho kungaba inkinga. Kodwa ngeke wazi kuze kube yilapho uzama.
- Ngokushesha okusheshayo: Lokhu kunoma ubani ophendule kahle kuleso sivivinyo ngokushesha. Kanye ngonyaka, kanye ngenyanga, kanye ngesonto, ngokushesha usuku.
- Ukushesha kwansuku zonke: Landela isikhathi ngasinye sokupha amahora angu-8 ngehora lama-16 okusheshayo. Lokhu kungenxa yabantu abafanelekile, kakade badle kahle, futhi bafuna ukuba bancike kakhulu. Qaphela: Abesifazane babonakala badinga isikhathi eside sokudla iwindi, bathi, amahora angu-10. Khumbula, noma kunjalo, ukuzila ukudla okuphakathi akuwona wonke umuntu, ngakho qiniseka ukuhlola nodokotela wakho noma umqeqeshi owaziwa ngaphambi kokuqala.