Abaxhasi bathi ukuzila ngokukhawuleza kuyindlela ekhuselekileyo nesebenzayo yokunciphisa umzimba kunye nokuphucula impilo yakho. Babanga ukuba kulula ukubambelela kunezinye izidlo kwaye inika ukuguquguquka ngakumbi kunezokutya ezithintelwe ngekhalori.
"Ukuzila ukutya okungapheliyo kuyindlela yokunciphisa iikhalori ngokunciphisa ukutya iintsuku eziliqela ngeveki, kwaye emva koko utye rhoqo imihla yonke, kunokuba ugxininise kwisithintelo se-caloric esisigxina," kusho uLisa Jones, i-dietitian ebhalisiwe esekelwe e-Philadelphia.
Kubalulekile ukukhumbula ukuba ukuzila ukutya okungapheliyo kuyingcamango, kungekhona ukutya okukhethekileyo.
Ngaba unokutya ngelixa uzila ukutya okwethutyana?
U-Anna Kippen, isazi sokutya esibhalisiweyo esizinze eCleveland uthi: “Ukuzila ukutya okuziithutyana ligama elichaza indlela yokutya equka amaxesha okuzila ukutya kunye nokungazila ukutya. "Kukho iindlela ezahlukeneyo zokuzila ukutya okwethutyana."
Ixesha elibekiweyo lokutya
Enye yeendlela ezithandwa kakhulu kukutya okumiselwe ixesha. Ifuna ukutya kuphela ngexesha lefestile yeeyure ezisibhozo, kunye nokuzila ukutya iiyure ezili-16 eziseleyo zosuku. “Ingasinceda ukwehlisa iikhalori zethu kodwa ikwavumela amathumbu ethu kunye namahomoni ukuba akwazi ukuphumla phakathi kokutya ngexesha 'lokuzila,'” utshilo uKippen.
5:2 isicwangciso
Enye indlela ethandwayo yiplani ye-5: 2, apho ulandela indlela yokutya eqhelekileyo, enempilo yeentsuku ezintlanu ngeveki. Ezinye iintsuku ezimbini ngeveki, utya isidlo esinye kuphela phakathi kwama-500 kunye nama-700 eekhalori ngosuku ngalunye. "Oku kuvumela umzimba wethu ukuba uphumle, kunye nokunciphisa iikhalori esizidlayo yonke iveki," kusho uKippen.
Uphando lubonisa ukuba ukuzila ngokukhawuleza kuhambelana nokulahlekelwa kwesisindo, ukuphuculwa kwe-cholesterol, ukulawula iswekile yegazi kunye nokunciphisa ukuvuvukala.
"Uvavanyo lwezonyango kunye neklinikhi lubonise ukuba ukuzila ukutya okuphakathi kunezibonelelo ezibanzi kwiimeko zempilo ezininzi, ezinje ngokutyeba, isifo seswekile, isifo sentliziyo, umhlaza kunye nokuphazamiseka kwe-neurologic," ngokophononongo olupapashwe kwiNew England Journal of Medicine ngo-2019. Uphando lweklinikhi lujolise ngokukodwa kubantu abadala abancinci kunye nabaneminyaka ephakathi, uphando luthi.
Nokuba yeyiphi na indlela yokuzila ukutya oyithandayo, kubalulekile ukusebenzisa imigaqo efanayo yesondlo esisiseko sokuzila ukutya okwethutyana njengezinye izicwangciso zokutya okunempilo, utshilo uRyan Maciel, ingcali yezokutya ebhalisiweyo kunye nentloko yokutya kunye nomqeqeshi wokusebenza kunye neCatalyst Fitness & Performance eCambridge, Massachusetts.
UMaciel uthi: “Enyanisweni, le (migaqo) isenokuba yingozi ngakumbi ekubeni uchitha ixesha elide ngaphandle kokutya, nto leyo enokuphumela ekutyeni ngokugqithiseleyo kwabanye abantu” ebudeni bamathuba okutya okucetyiweyo.
Ukutya okukhawulezileyo kokuzila ukutya
Ukuba ukwirejimeni yokuzila ukutya okwethutyana, yenza ezi zikhokelo zakho:
- Yitya ukutya okucutshungulwayo kancinci ixesha elininzi.
- Yidla ibhalansi yeprotheni ephilileyo, imifuno, iziqhamo, i-carbs ehlakaniphile kunye namafutha anempilo.
- Yenza ukutya okunencasa, okumnandi okukonwabelayo.
- Yitya ukutya kwakho kancinci kwaye ucinge, ude waneliseke.
Ukutya okukhawulezileyo kokuzila ukutya akugunyazisi iimenyu ezithile. Nangona kunjalo, ukuba ubambelela kwimigaqo yokutya efanelekileyo, kukho iintlobo ezithile zokutya ezingcono ukuzisebenzisa kwaye ezimbalwa kufuneka uzinciphise.
Ukutya okuKutyiweyo kwiDiethi yokuZila ukutya okuNgaphakathi
Ukutya okuthathu okufuneka uqiniseke ukuba utya ukutya okukhawulezileyo okubandakanya:
- Iiprotheni ezibhityileyo.
- Iziqhamo.
- Imifuno.
- Iiprotheni ezibhityileyo
Ukutya iprotheyini ebhityileyo kukugcina uziva ugcwele ixesha elide kunokutya okunye ukutya kwaye kuya kukunceda ugcine okanye wakhe izihlunu, utshilo uMaciel.
Imizekelo yemithombo yeprotheyini ebhityileyo, esempilweni ibandakanya:
- Ibele lenkukhu.
- Iyogathi yesiGrike ecacileyo.
- Iimbotyi kunye nemifuno, njengeelentile.
- Intlanzi kunye noonokrwece.
- Tofu kunye tempeh.
- Iziqhamo
Njengayo nayiphi na irejimeni yokutya, kubalulekile ukutya ukutya okunesondlo kakhulu ngelixa uzila ukutya. Iziqhamo kunye nemifuno zihlala zigcwele iivithamini, iiminerali, i-phytonutrients (izondlo zezityalo) kunye nefiber. Ezi vithamini, iiminerali kunye nezondlo zinokunceda ukunciphisa amanqanaba e-cholesterol, ukulawula amanqanaba eswekile yegazi kunye nokugcina impilo yamathumbu. Enye into: iziqhamo kunye nemifuno iphantsi kweekhalori.
Izikhokelo zikarhulumente zika-2020-25 zeDietary for the Americans zicebisa ukuba kwi-2,000-calorie-day-day diet, abantu abaninzi kufuneka batye malunga neekomityi ezi-2 zeziqhamo yonke imihla.
Imizekelo yeziqhamo ezinempilo kufuneka ujonge ukuba uzitye xa uzila ukutya okuphakathi ziquka:
- Ama-apile.
- Iiapricots.
- Amaqunube.
- Amaqunube amnyama.
- Amatsheri.
- Iipesika.
- Amapere.
- Iiplamu.
- Iiorenji.
- Iimelon.
- Imifuno
Imifuno ingaba yinxalenye ebalulekileyo yerejimeni yokuzila ngokukhawuleza. Uphando lubonisa ukuba ukutya okutyebileyo kwimifuno enamagqabi kunokunciphisa umngcipheko wesifo senhliziyo, Uhlobo lwe-2 yeswekile, umhlaza, ukuncipha kwengqondo kunye nokunye. Izikhokelo zikarhulumente ze-2020-25 Dietary Guidelines for Americans zincoma ukuba kwi-2,000-calorie-day-day diet, abantu abaninzi kufuneka batye iikomityi ze-2.5 zemifuno yonke imihla.
Imifuno efikelelekayo enokusebenza kwiprothokholi yokuzila ukutya ibandakanya:
- Iminqathe.
- Ibrokholi.
- Iitumato.
- Icauliflower.
- Iimbotyi eziluhlaza.
Uhlaza olunamagqabi lulolona khetho lubalaseleyo, njengoko lubonelela ngezondlo ezininzi kunye nefiber. Jonga ukongeza ezi zikhetho kwisidlo sakho:
- Kale.
- Ispinatshi.
- Chard.
- Ikhaphetshu.
- Collard eluhlaza.
- Arugula.
Ukutya okufuneka kukhawulwe kwi-Internal Fasting Diet
Kukho ukutya okuthile okungafanelekanga ukutyiwa njengenxalenye yerejimeni yokuzila ukutya. Kufuneka unciphise ukutya okune-calorie-dense kwaye iqulethe izixa eziphezulu zeswekile ezongezelelweyo, intliziyo-engenampilo i-saturated fat kunye netyuwa.
“Azinakukwanelisa emva kokuzila ukutya, kwaye zinokukwenza ulambe ngakumbi,” utshilo uMaciel. “Bakwabonelela kancinci okanye bangabinazo izondlo.”
Ukugcina irejimeni yokutya esempilweni, nciphisa oku kutya:
- I-snack chips.
- Iipretzels kunye neecrackers.
Kufuneka kwakhona ukuphephe ukutya okuneswekile eninzi. Iswekile esiza ekutyeni okucutshungulweyo kunye neziselo ayinaso isondlo kwaye isixa sekhalori eziswiti, ezingenanto, ayisiyiyo le nto uyifunayo ukuba uzila ukutya ngamaxesha athile, utshilo uMaciel. “Baya kukulambisa njengoko iswekile igalelwa ngokukhawuleza.”
Imizekelo yokutya okuneswekile kufuneka unciphise ukuba ubandakanyeka kuzila ukutya okubandakanya:
- Iikuki.
- Iilekese.
- Iikeyiki.
- Iziselo zeziqhamo.
- Ikofu eswiti kakhulu kunye neeti.
- Iisiriyeli ezineswekile ezinefiber encinci kunye negranola.
Ixesha lokuposa: Jun-02-2022