Amandla Amandla Okulahlekelwa Isisindo

Mhlawumbe, omunye wemikhandlu ethandwa kakhulu emaphephandabeni mayelana nokulahlekelwa isisindo "kukhona okungaphezulu." Eqinisweni, akukho mqondo owodwa phakathi kwezidakamizwa eziphathelene nokudla okunciphisa umzimba.

Zingaki izikhathi ongazithatha njengendlela evamile - izikhathi ezintathu ukudla okuningi noma izikhathi ezingu-6, kodwa ngokulinganisela? "Lo mbuzo wawuyisisekelo senkolelo yokudla okunomsoco, okwathi ngemuva kokunyuka okukhulu kwezintatheli zezintuthwane ezithandwa njengendlela yokugcina yonke isisindo esiningi.

Ukudla ukudla okuyingxubevange ekudleni okungama-6-8 ngezikhathi ezithile kungagcina ukuzwa indlala, ukulawula ukucinwa kwe-insulini, ngaphansi kwethonya lokuqoqwa kwamafutha. Ngamanye amazwi, izinga le-metabolism ekuncelweni okuyingxubevange liphakeme kakhulu kunezinsuku ezintathu ezivamile zokudla ngosuku, zendabuko kuzo zonke izakhamuzi (ukudla kwasekuseni-isidlo sakusihlwa).

Ngokusho kwe-American Diabetes Association, ukudla ukudla njalo ngezikhathi ezilingana kwesikhathi kubangela ukuthi ubuchopho bacabange ukuthi umzimba ugcwele, futhi akukho isidingo esithile sokuguqula amakholori angenayo zibe izicubu ze-adipose. Yiqiniso, lesi simo singagcwaliseka kalula ngisho nokudla okuyisithathu ngosuku.

Okufanayo kusebenza ekusetshenzisweni komzimba, okwakuboniswa ngo-1987 ngokuhlolwa okwenziwa ososayensi baseJalimane abanezivolontiya ezingu-8. Okokuqala, izifundo zidla kuphela izikhathi ezingu-5 ngosuku, bese ziya kwesinye. Kulezi zinhlobonhlobo ezahlukene zokudla, abahlanganyeli bokuhlolwa bahlale badla inani elilodwa lamakhilori anama-41% wamafutha, ama-46% we-carbohydrates, nama-13% amaprotheni. Isisindo somzimba nesilinganiso semethamo asizange sishintshe.

Ngakho-ke siyakuthwala kancani?

Amaqiniso athi isimo esisodwa lapho ungakwazi ukufeza isisindo sakho sinani lamakhalori. Ulahlekelwa isisindo kuphela ngokulahlekelwa amandla, uma uchitha okungaphezu kokudla kwakho. Ukuphumula kokunye akudingekile - futhi inani lezikhathi zokudla lifanayo.

Imodi yokudla okunomsoco ingasetshenziselwa ukulahlekelwa isisindo kuphela, kodwa ngokuphambene nalokho, ukuthola isisindo. Okubalulekile kubantu abanobucayi noma ukwakha umzimba - abakhi bomzimba abadinga ukuthola imisipha yomzimba. Ukudla okunempilo izikhathi ezingu-6-8 ngosuku kukunika ukugcina ibhalansi ye-nitrogen ezingeni eliphakeme bese udla amakholori amaningi. Ngakho-ke, umlingo we-Olympic uMichael Phelps (USA), usebenzisa indlela yokudla okunomsoco, udla cishe u-12,000 kcal ngosuku - lokhu kuyinani lezinsuku ezintathu kubantu abaphilile.

Kwenzeka kanjani ukudla okuyingxubevange?

Okhokho bethu babevame ukungadli ngokuvumelana nesimiso "sokudla kwasekuseni-isidlo sakusihlwa" namuhla, njengoba bengenalo ithuba elihle njalo. Ukudla kathathu ngosuku kuye kwavela kamuva kakhulu lapho kufika ezinye izikhungo zomphakathi - indlela yokuphila nokuhlukanisa isikhathi emsebenzini. Ngaphambi kokuya emsebenzini, sinokudla kwasekuseni, ukuphumula emsebenzini, ukudla kwemini, ukudla kwasemini, ukuqedela usuku ngokudla.

Ngakho-ke yini ebaluleke kakhulu 6 noma 3?

Izidakamizwa zokudla ezinye zingahle zikhululeke, isibonelo abantu abasebenzisa ukujwayela ukudla okulula. Kodwa ukuze ungadluleli ukudla kwakho kwekhalori, udinga ukugcina amarekhodi anembile, kungenjalo, ukudla okuvamile akukakunikezi ilungelo lokudla kaningi nokuningi. Iningi labantu livame ukulikhohlwa ngakho. Umphumela uzoba isisindo esitholiwe.

Yakha ukudla ngokuvumelana nendlela yakho yokuphila, kungakhathaliseki ukuthi izikhathi ezintathu noma ngaphezulu ngosuku, ngoba akukho umahluko phakathi kwalezi zindlela, into esemqoka lapha ingu-calories.