Amanzi okusela anokunceda ukugcina indlala ikude kwaye ikwaluncedo kwezinye iinkqubo zomzimba ezibalulekileyo, njengokugaya ukutya kunye nokuchithwa komzimba.Unsplash / uEthan Sykes Ukuzila ukutya-okanye ukunqanda ngenjongo okanye okweyona nto ityiweyo kangangexesha elithile -kwaye kwenziwa kumawakawaka eminyaka ngabantu kwihlabathi liphela, kwaye iya isanda ukuthandwa kula maxesha anamhlanje. Kwaye ngelixa abazila ukutya bakudala benokuthi bajike kuqheliselo ikakhulu ngezizathu zokomoya okanye zonqulo, iqela elikhulu lophando liphawula ukuba ukuzila ukutya okungapheliyo (okanye i-IMF) kunokuba yenye yeendlela ezisebenzayo zokungathinteli ukuzuza komzimba, kodwa nokunceda ukuphucula iimpawu zokumakisha zempilo kubandakanya iswekile yegazi, i-triglycerides kunye ne-cholesterol.
Uhlobo oluthandwayo lokuzila kukuzila ukutya okuphakathi, okubandakanya ukunciphisa ukutya kwinani elithile leeyure emini, kwaye kuqhele ukwenziwa njengomphelelisi ukutya kwe ketogenic , ukutya kwepaleo, okanye ezinye izidlo eziphantsi zecarb. Zininzi iindlela ezahlukeneyo onokuzenza ngokukhawuleza, kodwa oko kubandakanya ukungatyi kangangeeyure ezili-12 ukuya kwezi-18 kwaye usebenzisa amanzi okanye olunye ulwelo ngelo xesha. Iindaba ezimnandi zezokuba isiqa esikhulu sexesha lokuzila ngokwesiqhelo senzeka ngobusuku, okwenza ukuba kube lula ukuvuna uninzi izibonelelo zempilo zokuzila .
Ukuzila ukutya ngokuqinisekileyo kunokuyiphucula impilo yonke, kodwa kukwakho nezinye izinto ekufuneka uzilumkele. Kwaye ukuba ukhe wazama ukuzila ukutya kodwa waziva udangele, udakumbile, okanye ulambile kakhulu, kusenokwenzeka ukuba ubusenza enye yezi mpazamo zilandelayo:
Unamanzi emzimbeni kunye / okanye uswele ii-Electrolyte
Inxalenye yolwelo esilufumanayo imini yonke luvela kukutya okuxinene ngamanzi, ngakumbi iziqhamo kunye nemifuno. Ke xa ungatyi kwaphela-nokuba kukutya okuneekhalori ezisezantsi-kubalulekile ukuba uqiniseke ukuba usela amanzi ngakumbi kunesiqhelo ukunqanda ukusilela.
Ngexesha lakho lokuzila ukutya, ndingakucebisa ukuba uthabathe iziphuzo zokuhambisa amanzi phakathi kwesidlo-izinto ezinje ngamanzi alula, iti yemifuno, okanye umhluzi wethambo. Ukusela amanzi aneleyo inokunceda ukugcina indlala ikude kwaye ikwanceda ezinye iinkqubo zomzimba ezibalulekileyo, njengokugaya ukutya kunye nokuchithwa komzimba. Okwangoku, umhluzi wethambo ithathwa njengenye yeendlela ezilungileyo zokuhlala amanzi kwaye Gcwalisa ii-electrolyte eziphambili, ezinje ngecalcium, nemagniziyam, kunye nezinye iiminerali zokulandela umkhondo ezigqityiweyo imini yonke.
Utya ukutya okungalunganga ngelixa uzila ukutya ngaphakathi
Isizathu sokuzila ukutya okwethutyana kuyenzeka kubantu abaninzi kukuba awukuncami ukutya ixesha elingenangqondo. Ngokwandisa nje ixesha elaneleyo phakathi kwesidlo sakusasa kunye nesidlo sakusasa, okanye ukungasityi isidlo sakusasa okanye isidlo sangokuhlwa, unokufumana izibonelelo ezintle, kubandakanya nokusebenza kwengqondo ngcono, ukunciphisa umzimba kunye nokuphucula ukwetyisa. Oko kwathiwa, xa uvunyelwe ukuba utye, kufuneka uhlale kude nokutya okungenampilo, okwenziweyo. Kuba usitya kancinci rhoqo ngelixa uzila ukutya, kubaluleke ngakumbi ukuba uqiniseke ukuba ufumana zonke izakha mzimba ezibalulekileyo ozifunayo xa usitya.
Ukuzalisa iikhalori ezininzi ezingenanto ezivela kukutya okufana neenkozo ezicoliweyo kunye nokutya okuneeswekile kungakhokelela ekubeni uthathe amanqanaba asezantsi ezondlo ezithile-ngakumbi ii-electrolyte eziphambili kunye neevithamini eziyimfuneko. Ukufumana okuninzi ngokuzila ukutya kunye nokuqinisekisa ukuba uziva ungcono ngexesha lenkqubo, ndincoma ukuba wamkele ukuphilisa ukutya equlethe uninzi lweemveliso eziphilayo, amafutha asempilweni, kunye neeprotein ezikumgangatho ophezulu. Oku kuyakunceda ukukhusela iimpawu ezinjengokudinwa, ukudumba kwezihlunu, ubuthathaka kunye nenkungu yengqondo.
Awutyi ukutya okwaneleyo kokutya okufanelekileyo
Ukunqongophala kwesondlo kunokwenzeka ngakumbi ukuba awutyi kakhulu (ukufumana iikhalori ezimbalwa kakhulu) ngexesha lakho lokutya ngokukhawuleza-ngakumbi ukuba uyasebenza, nto leyo eyonyusa iimfuno zakho zezondlo kunye namandla. Ukongeza, indlala inokwenza kube nzima ukusebenza okanye ukulala ukuba awutyi ngokwaneleyo.
Abasetyhini, ngakumbi, kufuneka balumke bangatyi ngaphantsi okanye bathintele iikhalori kakhulu ngelixa bezila ukutya. Izifundo ngokubhekisele Ukuzila ukutya kwabafazi bonisa oku kunokuba nefuthe elibi kwiihomoni zokuzala, ukuya exesheni, kunye nokuzonwabisa ngokweemvakalelo.
Ukuthintela le miphumo, ndincoma ukongeza iikhalori ezininzi ekudleni ngamafutha asempilweni njengeoyile yekhokhonathi kunye neavokhado, ukuze uzinzise ukutya kwakho kunye namanqanaba eswekile yegazi.
Uzila ukutya iintsuku ezininzi ngeveki
Njengazo zonke izinto zendlela yokuphila esempilweni- njengokutya okucocekileyo okanye ukuzilolonga- kulula ukukholelwa ekubeni okuninzi kuhlala kungcono. Kodwa njengokuba ukugqwesa ngaphezulu kunokukhokelela ekonzakaleni, ubunzima bokulala, kunye namanqanaba aphezulu e-cortisol, ukuzila ukutya kakhulu okanye rhoqo kunokuba neziphumo ezichaseneyo nemveliso.
Uninzi lweengcali zincoma ukuzila malunga neentsuku ezi-2 ukuya kwezi-4 ngeveki, nanjengoko oku kungachaphazela kakubi imetabolism, ukusebenza, kunye nomdla njengoko umzimba wakho uqala ukuzikhusela ngokuchasene nendlala. Kukwabalulekile ukuba uqwalasele iwindow yokuzila ukutya ngelixa usenza ukutya okukhawulezileyo, njengoko ifestile enkulu kakhulu inokubangela amanqanaba endlala aphezulu kakhulu abangela ukutya okungalawulekiyo, okanye ukuzinkcinkca ngotywala.
Kungathatha uvavanyo kunye neempazamo ukufumana inani elifanelekileyo lokuzila elikulungeleyo-ngokwenani leentsuku ngeveki, kunye nokuba ukuzila ukutya kuthatha ixesha elingakanani usuku ngalunye. Qala ngokuzila ukutya 1-2 ngeveki, nganye nganye ihlala malunga neeyure eziyi-12-14. Nje ukuba uqhele kwesi siqhelo, emva koko unokucinga ukongeza usuku olunye lokuzila, okanye wandise ukuzila ukutya ukuya kuthi ga kwiiyure ezili-15-18 ukuba oko kuyanyamezeleka.
Uqeqesha kakhulu ngokuZila ukutya
Abanye abantu banakho ukubaleka ngexabiso eliphezulu lokuzilolonga okanye ukuzilolonga kakhulu kwiintsuku zokuzila (ngakumbi ukuba basempilweni kwaye baqhelene nomsebenzi oqhelekileyo). Kodwa uninzi lwabazila ukutya luza kuziva lubhetele xa benika imizimba yabo ukuphumla ngakumbi ngeentsuku zokuzila- kwaye mhlawumbi ukulala ngakumbi , kananjalo.
Iingcali zicebisa ukutsiba ukuzilolonga ngamandla- njenge-HIIT okanye ixesha elide loqeqesho lwe-aerobic- ngeentsuku zokuba kuthathwe amafutha amancinci. thintela iimpawu ezifana nokudinwa, isiyezi, okanye ubuthathaka.
Kwaye akukhathaleki ukuba loluphi usuku lweveki-nokuba uzilile okanye awuzili- khumbula ukuba ukulala ngokwaneleyo kuhlala kubalulekile ekulungiseni umzimba kunye nokugcina ukwetyisa okusempilweni, ukukhupha ityhefu emzimbeni kunye nokulingana kwehomoni. Cwangcisa ubuncinci i-7-9 yeeyure ngobusuku bonke ukukhusela iminqweno, amandla aphantsi kunye nokudlamka.
UGqirha Josh Ax, DNM, DC, CNS, ngugqirha kunyango lwendalo, isondlo sezonyango kunye nombhali onomdla wokunceda abantu ukuba basebenzise ukutya njengamayeza. Kutshanje ubhale 'Yitya Ukungcola: Kutheni iGut evuzayo inokuba sisiseko seengxaki zakho zempilo kunye namanyathelo amahlanu okumangalisa ekuyinyangeni' kwaye usebenza enye yezona webhusayithi zikhulu zezempilo kwindalo. http://www.DrAxe.com . Mlandele kuTwitter @DRJoshAxe.
