Ukuzila ukutya okwethutyana ligama leeshedyuli zexesha lokutya ezibandakanya ukuzila ukutya ngokuzithandela okanye ukunciphisa iikhalori ezithathayo kunye nokungazili ukutya ngexesha elithile. Kwakhona kuthiwa uthintelo lwamandla okwethutyana , oku kwalawula c I-ycling phakathi kokuzila ukutya kunye nokutya yindlela eyaziwayo yokunciphisa umzimba.
Oko kuthethwa, akukho nto intsha ngayo; ukuzila ukutya okwethutyana yinxalenye yezenzo zonqulo kwihlabathi liphela , kuquka ubuHindu, ubuSilamsi, ubuKristu, ubuYuda nobuBhuda. Kwenziwa kwimbali yoluntu, ukuzila ukutya okwethutyana kunokuba yeyona nto iphambili imfihlo kwimpilo ! Funda ukuze ukwazi ngakumbi.
Nye. Yintoni ukuzila ukutya okwethutyana?
Mbini. Ukuzila ukutya okungenye
3. Ukuzila ukutya rhoqo
Isine. Ukutya okuBekelwe ixesha
5. IiPros and Cons: Ukuzila ukutya okwethutyana kulungile okanye kubi?
6. Ii-FAQ: Ukuzila ukutya okwethutyana
Yintoni ukuzila ukutya okwethutyana?
Ukuzila ukutya okwethutyana akufani nokutya okukrwada okanye ukutya okukrwada kuba ayikokutya, koko, ipateni yokutya. Nini ukuziqhelanisa nokuzila ukutya okwethutyana , wena ngokulula cwangcisa ukutya kwakho ukuze ufumane okuninzi kuzo, ungatshintshi into oyityayo, kodwa xa usitya.
Kukho iintlobo ezintathu zokuzila ukutya okuphakathi, njengoko kuchazwe ngolu hlobo lulandelayo:
1. Ukuzila ukutya okungenye
Kule uhlobo lokuzila okuphakathi , utshintshana phakathi kosuku lokuzila ukutya oluziiyure ezingama-24 kunye neeyure ezingama-24 ngosuku olungakhawuleziyo okanye ixesha lesidlo. Gqibezela ukuzila ukutya ngenye imini okanye uthintelo lulonke olwethutyana lwamandla alufuni iikhalori eziza kutyiwa ngeentsuku zokuzila. Kwelinye icala, kwi modified ukuzila ukutya ngenye imini okanye uthintelo lwamandla oluyinxenye, ukusetyenziswa ukuya kuthi ga kwi-25 yepesenti yeemfuno zekhalori zemihla ngemihla kuvunyelwe ngeentsuku zokuzila. Ngamagama alula, olu hlobo lwe ukuzila okuphakathi kukutshintshisana ngeentsuku ngokutya okuqhelekileyo kunye a ukutya okuphantsi kweekhalori .
2. Ukuzila ukutya rhoqo
Ukuzila ukutya rhoqo ukuzila ukutya imini yonke kwaye ibandakanya ixesha lokuzila okulandelelanayo elingaphezulu kweeyure ezingama-24. Kwi 5:2 ukutya , umzekelo, uzila ukutya usuku olunye okanye ezimbini ngeveki. Kukho kwakhona inguqulelo egqithisileyo kunye iintsuku ezininzi okanye iiveki zokuzila ukutya ! Kwakhona, ngeentsuku zokuzila ukutya, umntu unokuya kuzila ukutya okupheleleyo okanye adle iipesenti ezingama-25 Ukutya kwekhalori yemihla ngemihla .
3. Ukutya okuBekelwe ixesha
Oku kuquka ukutya ukutya kuphela ngenani elithile leeyure suku ngalunye; imizekelo ibandakanya ukutsiba ukutya okanye ukulandela i 16:8 ukutya , engumjikelo weeyure ze-16 zokuzila kunye neeyure ezisibhozo ezingezizo.
Ingcebiso: Qonda ukuba kukuphi ukuzila ukutya okwethutyana phambi kokutshintsha kwakho isicwangciso sokutya namaxesha okutya.
IiPros and Cons: Ukuzila ukutya okwethutyana kulungile okanye kubi?
Fumana ngale infographic!
Ii-FAQ: Ukuzila ukutya okwethutyana
Umbuzo. Ngaba ukuzila ukutya okwethutyana kulungile kum?
KUYA. Ukuzila ukutya okungapheliyo sisicwangciso sokutya esiza kunye neenzuzo kunye neengxaki, ngoko kuxhomekeke kwimpilo yakho yangoku kunye iinjongo zempilo , ungakhetha ukutya okanye isicwangciso sokutya esikusebenzelayo.
Kuphephe ukuzila ukutya okwethutyana ukuba:
- Ngaba ukhulelwe okanye uncancisa, okanye ujonge ukuqala usapho
- Yibane imbali yokuphazamiseka kokutya njenge-bulimia okanye i-anorexia
- Yiba neemeko zempilo ezifana nesifo seswekile okanye uxinzelelo lwegazi oluphantsi
- Ngaba kumayeza
- Ngaba ubunzima
- Awulali kakuhle okanye unestres
- Zintsha kwi ukutya kunye/okanye ukuzilolonga
Kwabasetyhini, ukuzila ukutya kunoko kubangela ukungalali , ukuxhalaba, kunye ne-hormone dysregulation eboniswa ngamaxesha angaqhelekanga, phakathi kwabanye. Ngoko ngelixa abafazi kufuneka qala ngokulula ngokuzila ukutya okuphakathi , kwaye lumka ukuba:
- Khuphisana kwezemidlalo okanye kwezemidlalo
- Batshatile okanye banabantwana
Ukuzila ukutya okungapheliyo kuthiwa kuzisa iziphumo ezilungileyo kubantu abanomsebenzi ovumela amaxesha okusebenza okuphantsi, sele bekwi-dieting and exercise, okanye bayakwazi ukubeka esweni ikhalori kunye nokutya kakuhle.
Q.Ungaqala njani ukuzila ukutya okwethutyana?
KUYA. Landela la macebiso:
Khangela Usukelo Lwakho Lobuqu
Ingaba injongo yakho kukunciphisa umzimba okanye ukuphucula impilo jikelele , chonga iimfuno zakho phambi kokuba uqalise nakuphi na ukutya okanye isicwangciso sokuzilolonga . Qwalasela indlela ophila ngayo kwaye uyila isicwangciso sakho sokutya kunye neshedyuli yokutya ngokufanelekileyo. Khumbula ukuseta iinjongo ezincinci, ezinokwenyani onokuthi uzifezekise ngokulula kwaye uqhubele phambili ukuya kulo endaweni yokubeka iinjongo ezingafikelelekiyo. Ukungakwazi ukuhlangabezana neenjongo kuya kukucaphukisa, ngoko ke yithathe inyathelo ngenyathelo.
Misela iiMfuno zeCaloric
Nge ukuzila ukutya okwethutyana, ukungatyi kangangexesha elithile akuyi kukunceda unciphise umzimba ; kufuneka udale intsilelo yekhalori ukuze utshise iikhalori ezininzi kunokuba utya. Kwelinye icala, ukuba wena ufuna ukutyeba , kufuneka utye iikhalori ezininzi kunokuba utshisa. Ke jonga iikhalori kunye nezondlo ozityayo kwaye loluphi utshintsho ekufuneka ulwenzile-kukho izixhobo ezininzi ezifumanekayo ezifanayo. Usenokuthetha nengcali yezokutya ukuze ufumane isikhokelo.
Khetha Indlela
Emva kokuba uqikelele iinjongo zakho kunye neemfuno zekhalori, qwalasela indlela ofuna ukuhamba ngayo malunga nokuhlangabezana neenjongo zakho zemihla ngemihla kunye nexesha elifutshane okanye elide. Qonda iziseko zodidi ngalunye lwe isicwangciso sokuzila ukutya okwethutyana kwaye ukhethe enye ocinga ukuba iyakusebenzela. Ngokwesiqhelo, kuya kufuneka unamathele kuyo nayiphi na indlela kangangenyanga okanye ngaphezulu ukuze ubone ukuba ikusebenzela okanye hayi, ngaphambi kokuba uzame enye.
Ukongeza koku, khumbula ukuqala kancinci-ufuna ukuba yinguqulelo esempilweni yakho, ungaguli ngokulandelayo izicwangciso zokutya ezigqithisileyo !
Q. Uyilawula njani indlala ngelixa uzila ukutya okwethutyana?
KUYA. Khumbula ukuba indlala idlula njengamaza. Ungazikhathazi malunga nokulamba kwakho okunganyamezelekiyo; ukuba awuyihoyi kwaye uphambukise ingqondo yakho emsebenzini okanye eminye imisebenzi, uya kulunga. Xa uzila ukutya ixesha elide, indlala idla ngokunyuka ngosuku lwesibini, kodwa iqala ihla kancinci . Ngosuku lwesithathu okanye lwesine, unokulindela okupheleleyo ukuphelelwa yindlala imvakalelo njengoko umzimba wakho uhlala uxhaswa ngamafutha agciniweyo omzimba!
Okona kubaluleke kakhulu, khumbula ukuhlala u-hydrated rhoqo kunokuba kunjalo, into oyibonayo ukuba yindlala kukunxanwa nje. Sela ukuya kutsho kwiiglasi ezisibhozo zamanzi ngosuku kwaye usele kwijusi okanye iti. Khetha izimuncumuncu zendalo kunye neziphuculi zencasa ezifana neziqholo kunye nemifuno ngaphezulu kweswekile okanye uya kuba uthatha iikhalori ezininzi.
Kwakhona, kuphephe ukujonga imifanekiso kunye neevidiyo zokutya ukuze uzikhusele ekuhendweni!
