La Kudya nekukurumidzala kudya dkutsanya kwenguva pfupi kana kudya 5:2 ndidzo nzira dzakasiyana dzekupa zita rekudya. Icho chikafu umo mune mazuva maviri evhiki atinofanira kuita yakasimba kwazvo caloric kurambidzwa. Zita rechikafu ichi rinotamba pane zvinoreva izwi rekuti "Kurumidza", iro muchiRungu rinoreva "kutsanya" uye panguva imwechete "kutsanya".
Kudya uku kwakakwira kumukurumbira pakati pa2012 na2013 uye pari zvino tinogona kutaura kuti zvakatoiswa pachinyorwa chezvinonzi "fad dhayeti." Mune ino chinyorwa ini ndichaedza kutsanangura chikonzero cheiyi mukurumbira uye mhedzisiro yainopa.
Kudya 5.2 kune vamwe vane mukurumbira "madzibaba"
Kubudirira kwechikafu ichi kwakauya kubva kuchinyorwa cheBBC chakadaidzwa Idya, Kurumidza uye Urarame Kwakareba de michael mosley, chiremba uyo, mushure mekusiya basa rake ku Royal Mahara Chipatara kubva kuLondon, akatanga kushandira iyo BBC semugadziri uye anotungamira zvinyorwa zvesainzi. Padyo ne Mimi spencer, mutori wenhau wefashoni nekubika we London Manheru Standard, Svondo Nguva, Vogue, Guardian y Mucherechedzi.
Dzidzo yevanyori vaviri inoti zvakawanda pamusoro pekukosha kwekubudirira kwechikafu ichi: kuti chero chinhu chikure mukuzivikanwa, nhasi zvakafanira kuwana mukana kune vezvenhau, uye vanyori venzira iyi vanozivikanwa. Asi kwete zvese mubvunzo wekurumbira.
Michael Mosley, 5: 2 kudya
Chii chinonzi kudya 5.2?
Kudya 5.2 kunoenderana nemisimboti ye kutsanya kwenguva pfupi: mazuva maviri pasvondo unodya zvishoma, nepo mamwe mazuva mashanu "wakasununguka" kudya chero chaunoda. Uku hakusi kutsanya chaiko, asi a zvakanyanya hypocaloric kudya yekutevera kwemazuva maviri pasvondo. Vanyori vanokurudzira nezve 500 kcal yevakadzi uye nezve 600 kcal yevarume. Aya macalorie akapatsanurwa pakati pehusiku nemanheru: 200-250 pakudya kwemangwanani uye 300-350 pakudya.
Mazuva maviri ekutsanya anofanirwa kuitwa zvakasiyana kubva kune mumwe nemumwe, nezuva rimwe chete risingamhanye pakati pezviviri. Yakawanda yemienzaniso yakashandiswa mubhuku rinokurudzira kutsanya neMuvhuro neChina.
Sekureva kwevanyori vayo, unogona kurasikirwa ne10 kg mumwedzi miviri chete uye zvakanakira chikafu ichi hazvingogumira pakurasikirwa nehuremu, asi zvakare:
- kuwedzera kwehupenyu hwehupenyu;
- kuvandudzwa kwemabasa ekuziva uye kuderera kwechirwere cheAlzheimer uye kuora mwoyo;
- kuvandudzwa kwezvidziviriro kuzvirwere.
Mubhuku mune zvekare matipi ekudyidzana kwekudya, matipi ekuverenga macalorie, mamamenyu ekuenzanisira ... asi moyo wenzira yacho unoramba uri pfungwa yekudzikiswa kwekoriori uye ndizvo zvandichatarisisa.
Sayenzi inotii nezvazvo?
Sayenzi inodaro kutsanya kwenguva pfupi kwakashandaa. Ehezve, sekureba sekunge macalorie anodyiwa mukati mevhiki akaderera pane iwo anodyiwa muhuwandu hwakakwana kuti uve nechokwadi chekudzikira uremu. Panyaya yekudya kwekutsanya, sezvatichaona, zvese zvinoenderana nekuti mazuva mashanu "emahara" akaiswa sei.
Iwe unogona kutaura kuti zvakafanana neakaderera koriori chikafu
Iyo UK National Health Service yakagumisa izvozvo hapana humbowo hwekuti chikafu ichi chinoshanda zvirinani pane zvakajairika zvakaderera koriori chikafu. Ikozve kune iyo yose "yekuwedzera" chinhu chekubatsira, kwaunowanzo nyanyisa pazviri zvishoma, zvinova zvakajairika, zvikasadaro chikafu chingadai chisina kubudirira sezvazvaive.
Semuenzaniso, kana isu tichifunga nezve kuwedzera kweutarisiro hwehupenyu, nhasi zvinozivikanwa kuti a kuderedzwa kwekoriori kunodyiwa zvinotungamira mukuwedzera kwehupenyu hwehupenyu, asi hapana humbowo hwekuti kutsanya kwepakati nepakati kuri nani pane kungogara uchidya koriori, muchokwadi zvidzidzo zvazvino zvinovakirwa pakudya kwakaderera kwekoriori, pasina kutsanya kwepakati.
Kudya 5.2 kunoshanda chete kana mamwe mazuva mashanu ari echinyakare
Kudya uku kunoshanda chete kana mazuva mashanu ekudyisa mahara ari echinyakare. Kubva pane chaiyo caloric yekuona, mazuva maviri pa5 kcal zvinoguma nekudzikiswa kwecalori kweanosvika 500 kcal pavhiki kune avhareji mukadzi uye 2500 kcal yemurume wepakati.
Iko kuderedzwa kwekoriori kwakaringana kudzikira huremu? Mune dzidziso, hongu, asi "pasina kubiridzira." Ndokunge, kana munhu anoita chikafu akasachinjawo mamwe mazuva mashanu, hapana basa kuita mazuva maviri ekutsanya. LVanyori vamwe chete veiyo saiti FAQ vanokurudzira kuti varege kunonoka pamazuva ekuzorora uye zvakare kutaura nezve kuverenga kwekoriori...
Kudya kwekutsanya, inozivikanwawo sekudya kwe "Kutevedzera kutsanya", inosanganisira kutora kunodzorwa kwe protein (11-14%), makabhohaidhiretsi (42-43%) uye mafuta (46%), pakuderedza koriori pakati pe34 ne54%.
Usati watanga unofanirwa kuve wakagadzirira mupfungwa
Naizvozvo, hachisi chokwadi zvachose kuti mamwe mazuva mashanu munhu anogona kudya chero chinhu. Pfungwa, iwe unofanirwa kuve wakagadzirira kuzvimisikidza kune mamwe "mazuva mashanu ekuzorora" futi.
In the Kudya nekukurumidza, menyu haina kuraira chii kudya chikafu asi riini udye. Iko hakuna chakaratidzwa chikafu asi macalorie. Iko kunakirwa kwechikafu chemazuva mashanu ndechekuti zvinowanzo kuve nyore kutevera kupfuura zvimwe zvakanyanya kuomarara. Zvisinei, mazuva maviri ekudzivirirwa anonyanya kudzvinyirira, uye izvo zvinoitawo kuti vanhu vazhinji vasiye chikafu.
Funga kuti pamazuva iwayo iwe unogona chete kushandisa 600Kcal, isu tiri kutaura nezvazvo, semuenzaniso, Ndiro imwe yepasta zuva rese!. Haasi munhu wese anogona kutsungirira nazvo. Uye ndicho chinhu chekutanga munhu anoda kutevera chikafu ichi chaanofanira kuita: Ndichapedza zuva rese ndadya ndiro imwe chete zuva rese?
Zvingangodaro zvikomborero zvekutsanya kwepakati
Iko kune chaiko vashoma zvidzidzo pane chikafu chinokurumidzaNdosaka ndati "zvinokwanisika mabhenefiti." Kunyangwe zvakadaro, mhando iyi yekudya ine chekuita nekuvandudzwa kwehutano hwedu.
Imwe yei kuzivikanwa mabhenefiti ekutsanya kwepakati zvinoita nyore kutevera kuti kudya kunopfuurira, zvirinani kune vamwe. Izvi zvinoreva kuti ine mhedzisiro yakanaka, vanhu vazhinji vanotevera kudya uye havanete nazvo.
Ndichakupa zita remamwe mabhenefiti ezvekudya zvenguva pfupi izvo zvine imwe dzidzo pamusoro penyaya inotsigira bhenefiti iyi:
- inoderedza nhanho dze jekiseni (1).
- kubatsira kuti kuora muviri seyakaderera koriori, asi zvakare inoderedza insulin mazinga uye inovandudza insulin kunzwa (2).
Contraindications yeiyo 5: 2 kudya
Masayendisiti mazhinji achiri kusahadzika nezve zvimwe zvakanaka zvekudya uye neBritish National Health Service ichangozvibvisa pachikafu ichi sekusina basa.
Chimwe chezvinhu zvakasimbiswa zvisina kunaka nezvechikafu ichi zvinotevera zvakashata mhedzisiro:
- kunzwa kwekushaya simba
- uve nechido chakasimba chekudya mukati memazuva ekutsanya.
- kushatirwa uye kutsamwa nezve zvese, kunyanya mavhiki ekutanga nemazuva ekutsanya.
- isina kukodzera vana, vakadzi vane nhumbu, vakuru uye vanhu vachirwa a chirwere chisingaperi.
- inofanirwa kuteverwa kune a nguva nguva shoma.
Izvi uye chero imwe mhando yekudya inofanirwa kugara ichiitwa pasi pekutarisirwa kwehunyanzvi.
Kana iwe waifarira chinyorwa ichi, usazeze kugovana icho neshamwari dzako! :). Kana iwe uine chero mibvunzo, siya mhinduro uye isu tinofara kukupindura iwe nekukurumidza sezvazvinogona.