Ezidlweni eziphansi ze-carbohydrate, ngokususelwa ekudleni kwangempela, okuthandwa kakhulu, kufanele sengeze esinye isici kuya ngokuya kuthandwa: ukuzila ukudla. Ukuzila okuthile ngezikhathi ezithile.
Kumele sikhumbule ukuthi ukuzila ukudla kungasizuzisa uma kwenziwa kahle, kodwa uma kungenjalo, singaba nenkinga. Futhi kunento eyodwa okufanele siyicabangele futhi eyisisekelo: akumele silambe. Ngakho-ke, namhlanje sizokhuluma ngokuzila ukudla ngezikhathi ezithile.
Ngaphambi kokuthi singene esihlokweni sokuzila, sifuna ukuma sikhulume ngokuthi kanjani kunabantu abaningi abanemetabolism elimele noma ethintekayo ekudleni okuhlukile. Sibhekisa ekudleni lapho amakhalori abalwa ngokuqhubekayo, silamba ngakho-ke ama-hormone ethu nomzimba wethu ngokujwayelekile uyahlupheka. Kumele sikukhumbule lokho ukuzila ukudla kuwusizo emzimbeni wethu, ukuvumela ukuthi uphumule, akuyona ifomula yokwehlisa isisindo futhi akudingeki sibulawe yindlala. Kufanele sigweme noma iluphi uhlobo lokudla olusenza sibulawe yindlala.
Kuyini ukuzila ukudla ngezikhathi ezithile?
Wonke umuntu uzalwa nge-ketosis, okungukuthi, imetabolism yabo isebenza nomthombo wamandla abawasebenzisayo noma abashise amanoni esikhundleni se-glucose. Kamuva, ngokudla okutholakala kakhulu ekudleni kwethu, njengama-carbohydrate noshukela, okungukuthi, lokho okuguqulwa kube yi-glucose emzimbeni wethu, imetabolism yethu iguqula umthombo wayo wamandla.
Okufanelekile kungaba ukugcina ukudla okusivumela ukuthi sikhiphe amandla kuyo yomibili imithombo, amafutha ne-glucose, into eyaziwa njengokuguquguquka komzimba. Ukufeza lokhu singasebenzisa ukudla (i-carbohydrate ephansi) nokuzila ukudla.
Ngokofuzo, umzimba womuntu uyazi ukuthi uzila kanjani futhi nini, Kepha ngenxa yenani elikhulu lezikhathi esidla ngazo usuku, eziningi ngaphandle kokuzizwa zilambile, lo mqondo wemvelo ulahlekile. Kuyisimo esingakhathazi umzimba wethu ngoba kungokwemvelo kuso, inqobo nje uma sazi ukuthi singakwenza kanjani lokhu kushesha.
Ungalokothi ulambe
Ukukhuluma ngokomzimba, Ukudla okuncane akufani nokuzila ukudla. Lapho umzimba wethu unikezwa ukudla okuncane kunalokho okucelayo bese silamba, ukusabela kwamahomoni kwenzeka endabeni yamahora. Kungathinta i-thyroid yethu kanye ne-metabolism yethu ngendlela engafanele.
DAma-ebemos adla ukwanelisa izidingo zokudla okunempilo zomzimba wethu bese sikwazi ukuhlala amahora wokuzila ngaphandle kokusilimaza. Lokhu kuhlobene nokuthi sizizwa saneliseke kangakanani lapho sisebenzisa amaprotheni namafutha anempilo.
Ngalo mqondo, kubalulekile hhayi ukushesha uma singadli ngendlela efanele. Lapho sidla ngale ndlela yokusutha ukuze sigcine izidingo zomzimba wethu zimboziwe, sizobona ukuthi ngokwemvelo sikubeka kanjani ukudla kwethu noma asidingi ukuthi sidle ngaphezu kokudla okuthathu. Futhi, okubaluleke kakhulu, sizogwema umuzwa wokukhathazeka ngokudla.
Ungaziphuzi futhi usheshe ukunxephezela
Ukuzila ukudla akuhlanganisi ukungadli ngemuva kokudla kakhulu, kulezi zimo (ezinjengoKhisimusi noma umshado noma umcimbi) kuzuzisa ukuzila ukudla ngemuva kwalokho kepha akumele sikujwayeze ukudla okuningi futhi sizile ukunxephezela. Uma senza lokhu kaninginingi sizongena enkingeni yokudla. Kumele silondoloze lolu hlobo lokuzila ngezikhathi ezithile ezinjengalezo esezishiwo.
Ungakwenza kanjani kahle ukuzila ngezikhathi ezithile ukuze kube nezinzuzo zako?
Lapho sesikwazile ukusungula uhlobo olufanele lokudla, singaqala ukuzila ukudla. Kufanele ngaso sonke isikhathi silalele imizimba yethu lapho siqala ukuzila ukudla.
Singaqala ngokuzila ukudla ngokwemvelo amahora ayi-12 kuya kwayi-18 ngosuku. Lokhu kutholakala kalula nge sidle isidlo sakusihlwa, ungadli lutho ngemuva kwesidlo sasebusuku bese uphuka ngokushesha lapho umzimba wethu uzizwa ulambile. Awudingi ukusungula inani elithile lamahora, kufanele ulalele lokho umzimba wethu osicela kona. Ngale ndlela, uma sidla isidlo sakusihlwa ngo-21.00: 9 kusihlwa futhi singazizwa silambile kuze kube ngu-00: 12 a.m., siyobe sizile ukudla amahora angu-XNUMX futhi savumela umzimba wethu ukuba uphumule. Akumele siziphoqe. Isikhathi esizizwa silambile kufanele sidle.
Ngesikhathi sokuzila uma sikwazi futhi kufanele siphuze amanzi, ama-herbal teas, amanzi anosawoti omncane noma i-potassium, ngisho nomhluzi wethambo. Lokhu kubalulekile kuma-electrolyte esiwadingayo.
Futhi Amafutha amsulwa njengamafutha we-mtc, uwoyela kakhukhunathi, i-ghee, njll angangezwa kwisiphuzo njengekhofi. Ngalokhu besizobe singaphuli inzilo futhi sizobe sithola amandla.
Izimo ezikhethekile
Kunezimo ezithile lapho ukunakekelwa okukhethekile kufanele kuthathwe lapho kwenziwa ukuzila ukudla ngezikhathi ezithile:
Uma sihlushwa izinkinga ze-hashimoto noma ze-thyroid. Kubalulekile kulezi zimo ukuthi sidle ngokushesha lapho sizizwa silambile ukuze singathinti i-thyroid.
Lapho sesiphakamise i-ferritin; I-Los ama-triglycerides aphezulu 70 noma ngaphezulu kune-HDL; isifo se-metabolic; i-glucose yokuzila ngaphezulu kwama-95 ukuzila ukudla, izifo ezinjengomdlavuza, njll ... lezi zimo zisengozini enkulu yenhliziyo. Futhi kungavela kuzuzisa ukuzila ukudla okuphakathi kwamahora angama-24 kuya kwangu-72, yebo, okokuqala kumele ukudla kwethu kulawulwe kahle noma kuzoba nzima.
Kungenzeka ukuthi kuthakasele kakhulu ukuthi kulokhu kokugcina kunconywe ukuzila kwamahora amaningi, ngisho nezinsuku. Lokhu kungenxa yokuhlinzwa komzimba kanye ne-apoptosis.
- I-Autophagy 'iyazidla' futhi kuvela ukuthi Lapho sizila ukudla ngaphezu kwamahora ayi-16-24, umzimba wethu uqala ukudla wonke lawo maseli angalungile anakho, kufaka phakathi izicubu.
- I-apoptosis kulapho amaseli ezibhubhisa wona. Amaseli angalungile noma amadala kakhulu ahlelelwe ukuphela.
Ngakho-ke, umzimba wethu uyazilawula futhi uzihlanze ngesikhathi sokuzila futhi yingakho kubalulekile ukuzenza ngenkathi silandela ukudla okunomsoco nokunempilo komzimba wethu.
Mhlawumbe ungahle ube nentshisekelo ku:
- Ukudla okudliwayo: Kuyini? Kuyinto enempilo?
- I-Keto noma i-carb ephansi yokudla kwabesifazane
- UKeto noPaleo badla: umehluko
- Yini umzimba? Ungakusheshisa kanjani?