Zina mwa njira zowonongeka ndi ukalamba - kutsatira chakudya chochepa , kuchotsa gluten, kuyamba kuchita masewera olimbitsa thupi - pali imodzi yomwe nthawi zonse amalimbikitsa ochita kafukufuku: calorie restriction. Mukatenga zochepa zomwe mukufunikira kuti musunge thupi lanu, mutaya thupi.
Vuto lalikulu ndi momwe mungasamalire kuchepa kwa kalori nthawi yaitali kuti muwone zotsatira zofunikira.
Njira yatsopano yomwe imatchedwa kudya msangamsanga ingakupatseni chakudya chochepa chifukwa mukufunikira kudya nthawi zina. Otsutsa akunena kuti ndi ndondomeko yomwe mungathe kumamatira miyezi yambiri, ngakhale zaka.
Kodi kudya kwapakati ndi kotani?
Kusala kudya kumatanthawuza kwambiri kudya chakudya chokwanira pa tsiku limodzi, awiri kapena kuposera sabata ndikudya nthawi zonse nthawi zonse. Zomwe zimatchedwa "masiku othamanga" sizimadya nthawi zonse; M'malo mwake, mumatenga pafupifupi kotala la kalori yanu yachibadwa. Kwa amayi, izo zikuimira makilogalamu pafupifupi 500, kwa amuna, pafupifupi makilogalamu 600. Nthawi zambiri amatchulidwa ngati chakudya cha 5: 2, ndi masiku asanu abwino ndi masiku awiri osala kudya; Mabaibulo ena amatchedwa 4: 3, 6: 1, kudya kwa tsiku lina (ADF), kapena "zakudya zina zonse" tsiku lililonse.
Nkhani ya BBC ya BBC, Eat, Fast and Live Longer, imatchulidwa kuti ikubweretsa kusala kudya pakati, koma yafufuzidwa nthawi yaitali kuposa momwe ingathandizire kuchepetsa khansa ya m'mawere, matenda a mtima, shuga ndi kuchepa kwa chidziwitso.
Ndipotu, kuchepetsa kalori kwa moyo wautali kwafufuzidwa kuyambira zaka za m'ma 1930 ndipo ndi njira yokhayo yomwe inatsimikiziridwa kuti ikhale ndi moyo wautali, makamaka mu ziweto za labu.
Kodi Kafukufuku Amati Chiyani?
Kafukufuku wochuluka wanena kuti ntchito yosala kudya pakatikati komanso kupitirizabe kuchepetsa kulemera kwake, komabe palibe umboni wosonyeza kuti zakudyazo zimakhala zotheka nthawi yaitali.
Ochita kafukufuku amanena kuti zakudya zowonongeka zimagwiritsidwa ntchito, zimapereka zosowa zanu komanso zimakhala zovuta kutsatira. Popeza kusala kudya kwapakati sikutanthauza chakudya chokwanira chonse, kokha kokha kuchepetsa makilogalamu m'masiku ena a sabata, kungakhale njira yowonjezera zakudya. Maphunziro a nthawi yayitali amafunika, komabe, kuti asonyeze chitetezo ndi kupambana kwa kusala kwapakatikati.
Kodi Kumayambitsa Mazoloŵera Ena Masiku Ena?
Mwina n'zosadabwitsa kuti izi sizikuwoneka choncho. Phunziro limodzi, anthu omwe adadya 20-30% ya zofunikira zawo za kalori masiku osala kudya nthawi zambiri amadya 10% kuposa masiku onse osadya. Kuonjezera apo, anthu ambiri amanena kuti njala yawo pa masiku otsika kwambiri imachepetsedwa mopitirira nthawi.
Mitundu Yabwino ya Kutaya Kwambiri
Chinthu china chodalirika ndi chakuti kusala kudya kwapakati kumawoneka kuti kumataya minofu yochepa kwambiri poyerekeza ndi kudya tsiku ndi tsiku. Mu kafukufuku wa 2011, 90% ya kulemetsa kotayika kupyolera mwa kusala kudya kwapakati kunali mafuta, poyerekeza ndi 75 peresenti patsiku tsiku lililonse.
Kusunga minofu minofu pamene kudyetsa kumapatsa phindu lothandizira kuchepetsa kulemera kwake chifukwa minofu imatentha kwambiri mphamvu kuposa mafuta ngakhale pogona.
Kodi Amachepetsa Mafuta Ambiri?
Mafuta a belly, mafuta oyenda bwino, ndiwotchi yopuma yomwe imayendetsa ziwalo zanu zamkati, zomwe zimayambitsa chiopsezo chachikulu cha shuga ndi matenda a mtima. Kubwereza kwa 2011 kunapezeka kuti kudya zakudya zamakono komanso kusala kudya kumachepetsanso kuchuluka kwa mafuta amimba.
Ndiyani S Sitiyenera Kuyesera Kusakaniza Kwambiri
Kusala kudya kosakwanira sikuyenera:
- Ana kapena achinyamata
- Akazi omwe ali ndi pakati kapena akuyamwitsa
- Anthu omwe ali ndi mbiri ya matenda ovutika
NIH imalimbikitsanso kuti achikulire omwe ali ndi matenda a shuga kapena matenda a mtima ayenera kufunsira kwa wothandizira zaumoyo wawo asanayese kudya zakudya zatsopano.
Zotsatira:
Collier, R. Kusala kudya Kwambiri: Sayansi ya Kupita Osapanda. CMAJ. June 11, 2013. 185 (9): E363 - E364.
Seimon, RV. et al. Zotsatira zazing'ono komanso za nthawi yayitali zokhudzana ndi zakudya zolimbitsa thupi zomwe zimapangidwira thupi ndi momwe thupi limagwirira ntchito mopitirira muyeso komanso amayi ochepa kwambiri omwe amawopsa kwambiri. Kusamba kwa nthawi. 2012 Aug; 19 (8): 870-6.
Kodi 5: 2 Zakudya Zosakaniza Zosakaniza Zimagwira Ntchito? UK National Health Service (NHS) Chidziwitso cha Anthu. Inapezeka pa 2 January, 2014.
http://www.nhs.uk/news/2013/01January/Pages/Does-the-5-2-intermittent-fasting-diet-work.aspx
Kapepala MC, Kroeger CM, Bhutani S, Trepanowski JF, Varady KA. Kula kudya kwapakati pokha pamodzi ndi calorie restriction ndi othandiza kulemera ndi cardio-chitetezo mu oposa akazi. " Nutriti J. 2012 Nov 21; 11: 98.
http://www.nutritionj.com/content/11/1/98
Krista A Varady, Surabhi Bhutani, Monica C Klempel, Cynthia M Kroeger, John F Trepanowski, Jacob M Haus, Kristin K Hoddy ndi Yolian Calvo. "Tsiku Lina Kusala Kudya Kulemera kwa Kulemera Kwambiri Kunenepa Kwambiri Ndi Kunenepa Kwambiri: Kuyesedwa kosalamulirika." Nutrition Journal 2013, 12: 146.
http://www.nutritionj.com/content/12/1/146
KA Varady. "Kulimbana Kwambiri ndi Kudzala Mtengo wa Tsiku Lililonse: Ndi Njira Yanji Yowonjezera Yowonjezera Kuposa Kulemera Kwambiri Kwambiri Kulemera Kwambiri Phunziro 12, Magazini 7, masamba e593-e601, July 2011.
Michelle N. Harvie, Mary Pegington, Mark P. Mattson et al. "Zotsatira za kuchepetsa mphamvu zamkati kapena zopitirirabe pa kuchepetsa kulemera kwa thupi ndi kusokoneza chiopsezo cha matenda oopsa: kuyesedwa kosadziwika kwa amayi olemera kwambiri." Int J Obes (London). 2011 May; 35 (5): 714-727.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/pdf/nihms224118.pdf