Abasekeli bathi ukuzila ukudla ngezikhathi ezithile kuyindlela ephephile nephumelelayo yokwehlisa isisindo futhi uthuthukise impilo yakho. Bathi kulula ukunamathela kukho kunokunye ukudla futhi kunikeza ukuguquguquka okwengeziwe kunokudla okukhawulelwe kwekhalori kwendabuko.
“Ukuzila ukudla ngezikhathi ezithile kuyindlela yokunciphisa ama-kilojoule ngokukhawulela ukudla okudlayo izinsuku ezimbalwa isonto ngalinye, bese udla njalo zonke izinsuku ezisele, kunokugxila ekuvinjweni okungapheli kwekhalori,” kusho uLisa Jones, isazi sezokudla esibhalisiwe esizinze ePhiladelphia.
Kubalulekile ukukhumbula ukuthi ukuzila ukudla ngezikhathi ezithile kuwumqondo, hhayi ukudla okuthile.
Ungakwazi yini Ukudla Ngenkathi Uzila Ukudla Okungapheli?
U-Anna Kippen, isazi sezokudla esibhalisiwe esizinze eCleveland, uthi: “Ukuzila ukudla ngezikhathi ezithile kuyigama eliyisambulela sephethini yokudla ehlanganisa izikhathi zokuzila ukudla nokungazilahli ngezikhathi ezithile. "Kunezinhlobo ezahlukene zokuzila ukudla ngezikhathi ezithile."
Isikhathi esinqunyelwe ukudla
Enye yezindlela ezithandwa kakhulu ibizwa ngokuthi ukudla okukhawulelwe isikhathi. Kudinga ukudla kuphela ngesikhathi sefasitela lamahora ayisishiyagalombili, nokuzila ukudla amahora ayi-16 asele osuku. “Kungasiza ukwehlisa ama-calories ethu kodwa kuphinde kuvumele amathumbu namahomoni ukuthi akwazi ukuphumula phakathi kokudla ngesikhathi 'sokuzila,'” kusho uKippen.
5:2 uhlelo
Enye indlela ethandwayo uhlelo lwe-5:2, lapho ulandela iphethini yokudla evamile, enempilo izinsuku ezinhlanu ngesonto. Ezinye izinsuku ezimbili ngeviki, udla ukudla okukodwa kuphela kwamakholori aphakathi kuka-500 no-700 usuku ngalunye. "Lokhu kuvumela umzimba wethu ukuba uphumule, futhi sinciphise ama-calories esiwadla isonto lonke," kusho uKippen.
Ucwaningo lubonisa ukuthi ukuzila ukudla ngezikhathi ezithile kuhlotshaniswa nokuncipha kwesisindo, i-cholesterol ethuthukisiwe, ukulawula ushukela wegazi kanye nokuncipha kokuvuvukala.
"Izilingo zangaphambi komtholampilo nezomtholampilo zikhombisile ukuthi ukuzila ukudla ngezikhathi ezithile kunezinzuzo ezibanzi ezimweni eziningi zezempilo, njengokukhuluphala, isifo sikashukela, isifo senhliziyo, umdlavuza kanye nesifo se-neurologic," ngokusho kocwaningo olushicilelwe ku-New England Journal of Medicine ngo-2019. Ucwaningo lwezokwelapha lugxile kakhulu kubantu abadala abancane abakhulu nabaneminyaka ephakathi nendawo, ucwaningo luthi.
Kungakhathaliseki ukuthi ukhetha yiphi indlela yokuzila ukudla ngezikhathi ezithile, kubalulekile ukusebenzisa izimiso zokudla okuyisisekelo ezifanayo ekuzileni ukudla ngezikhathi ezithile njengakwezinye izinhlelo zokudla okunempilo, kusho u-Ryan Maciel, isazi sezokudla esibhalisiwe kanye nochwepheshe wezokudla oyinhloko kanye nomqeqeshi wokusebenza we-Catalyst Fitness & Performance e-Cambridge, Massachusetts.
“Eqinisweni,” uMaciel uthi, “lezi (izimiso) zingase zibaluleke nakakhulu njengoba uthatha isikhathi eside ngaphandle kokudla, okungase kuphumele ekudleni ngokweqile kwabanye abantu” phakathi nezikhathi ongadla ngazo ohlelweni.
Ukudla Okuzila Ukudla Ngezikhathi
Uma usohlelweni lokuzila ukudla ngezikhathi ezithile, yenza lezi zimiso eziyisiqondiso sakho:
- Yidla ukudla okugayiwe kancane isikhathi esiningi.
- Yidla ibhalansi yamaprotheni mafutha, imifino, izithelo, ama-carbohydrate ahlakaniphile namafutha anempilo.
- Dala ukudla okunambithekayo, okumnandi okujabulelayo.
- Yidla ukudla kwakho kancane futhi ngokucabangela, uze waneliseke.
Izidlo zokuzila ukudla ngezikhathi ezithile azigunyazi amamenyu athile. Kodwa-ke, uma unamathela ezimisweni zokudla ezinhle, kunezinhlobo ezithile zokudla okungcono kakhulu ukuzisebenzisa futhi okumbalwa okufanele ukukhawule.
Ukudla Okufanele Ukudle Ngokudla Okuzila Kakhulu
Ukudla okuthathu okufanele uqiniseke ukuthi uyakudla ekudleni okuzila ukudla okuphakathi kuhlanganisa:
- Amaprotheni angenalutho.
- Izithelo.
- Imifino.
- Amaprotheni angenalutho
Ukudla amaprotheni amancane kukugcina uzizwa ugcwele isikhathi eside kunokudla okunye ukudla futhi kuzokusiza ugcine noma wakhe imisipha, kusho uMaciel.
Izibonelo zemithombo yamaprotheni enempilo, enempilo ihlanganisa:
- Isifuba senkukhu.
- I-yogurt yesiGreki engenalutho.
- Ubhontshisi kanye nemifino, njengama-lentils.
- Inhlanzi nezimbaza.
- Tofu kanye tempeh.
- Izithelo
Njenganoma yiluphi uhlobo lokudla, kubalulekile ukudla ukudla okunomsoco kakhulu ngenkathi uzila ukudla ngezikhathi ezithile. Izithelo nemifino ngokuvamile kugcwele amavithamini, amaminerali, ama-phytonutrients (izakhi zezitshalo) kanye ne-fiber. Lawa mavithamini, amaminerali kanye nezakhamzimba angasiza ekwehliseni amazinga e-cholesterol, alawule amazinga kashukela egazini futhi agcine impilo yamathumbu. Okunye futhi: izithelo nemifino kunama-kilojoule aphansi.
Izinkombandlela zikahulumeni zokudla zaseMelika ezingama-2020-25 zincoma ukuthi ekudleni okungama-calories ayi-2,000 XNUMX ngosuku, iningi labantu kufanele lidle izinkomishi ezi-2 zezithelo nsuku zonke.
Izibonelo zezithelo ezinempilo okufanele ubheke ukuzidla lapho ukuzila ukudla okuphakathi zifaka:
- Ama-apula.
- Amabhilikosi.
- Amajikijolo.
- Amajikijolo.
- Ama-Cherries.
- Amapentshisi.
- Amapheya.
- Amaplamu.
- Amawolintshi.
- Amakhabe.
- Imifino
Imifino ingaba yingxenye ebalulekile yesimiso sokuzila ukudla ngezikhathi ezithile. Ucwaningo lukhombisa ukuthi ukudla okunothe ngemifino eluhlaza kunganciphisa amathuba okuba nesifo senhliziyo, isifo sikashukela sohlobo 2, umdlavuza, ukuncipha kwengqondo nokunye. Izinkombandlela zikahulumeni ze-2020-25 Dietary for Americans zincoma ukuthi ekudleni okunama-kilojoule ayi-2,000 XNUMX ngosuku, iningi labantu kufanele lidle izinkomishi eziyi-2.5 zemifino nsuku zonke.
Imifino ethengekayo engasebenza kuphrothokholi yokuzila ukudla okuphakathi ihlanganisa:
- Izaqathi.
- I-broccoli.
- Utamatisi.
- Ukholifulawa.
- Obhontshisi abaluhlaza okotshani.
Imifino enamahlamvu nayo iyinketho enhle kakhulu, njengoba ihlinzeka ngezakhi eziningi kanye ne-fiber. Bheka ukungeza lezi zinketho ekudleni kwakho:
- Kale.
- Isipinashi.
- Chard.
- Iklabishi.
- Imifino e-Collard.
- I-arugula.
Ukudla Okumele Ukhawulelwe Ekudleni Kwezikhawu Zokuzila Ukudla
Kukhona ukudla okuthile okungekuhle ukukudla njengengxenye yesimiso sokuzila ukudla kwezikhawu. Kufanele unciphise ukudla okunekhalori-aminyene futhi okuqukethe amanani aphezulu oshukela owengeziwe, amafutha agcwele inhliziyo-okungenampilo nosawoti.
“Ngeke bakusuthise ngemva kokuzila ukudla, futhi bangakwenza ulambe nakakhulu,” kusho uMaciel. "Baphinde banikeze imisoco emincane noma engenawo wonke umzimba."
Ukuze ugcine uhlelo lokudla okunempilo, nciphisa lokhu kudla:
- Ama-snack chips.
- Ama-Pretzels nama-crackers.
Kufanele futhi ugweme ukudla okunoshukela omningi. Ushukela oza ekudleni okugayiwe naseziphuzweni awunakho umsoco futhi ulingana nama-kilojoule amnandi, angenalutho, okungeyona into oyifunayo uma uzila ukudla ngezikhathi ezithile, kusho uMaciel. “Zizokulambisa njengoba ushukela ugawula ngokushesha okukhulu.”
Izibonelo zokudla okunoshukela okufanele uzikhawulele uma uzila ukudla okuphakathi zifaka:
- Amakhukhi.
- Uswidi.
- Amakhekhe.
- Iziphuzo zezithelo.
- Ikhofi namatiye anoshukela.
- Okusanhlamvu okunoshukela okune-fiber encane ne-granola.
Isikhathi sokuthumela: Jun-02-2022