Chitsogozo chonse cha kusala kwapakatikati 16/8

Kusala kudya kwapang'onopang'ono ndi njira yothandiza yosala kudya yokhala ndi thanzi labwino mothandizidwa ndi kafukufuku wasayansi, kuphatikiza kuchepa thupi kwa thanzi, kuzindikira bwino, komanso kuchepetsa kutupa. Chakhala chida chodziwika bwino chothandizira thanzi labwino komanso kukwaniritsa zolinga zazakudya komanso zolimbitsa thupi. Njira yodziwika bwino, yofikirika komanso yokhazikika ndi kusala kwapakatikati 16/8.

Kodi kusala kudya kwapakati pa 16/8 ndi chiyani?

Kusala kudya kwapang'onopang'ono (IF), komwe kumadziwikanso kuti kudya kochepera nthawi, kumatanthauza kudya mkati mwawindo lanthawi yatsiku ndi tsiku (zenera lodyera) ndikusala kunja kwa zeneralo (IF).

Pali mitundu ingapo yosiyanasiyana kusala kudya kwapakatikati, koma njira ya 16/8 ndiyo yotchuka kwambiri chifukwa cha kuphweka kwake.

Kusala kudya kwapakati pa 16/8 kumatanthauza kuti mumasala kudya kwa maola 16 ndikudya mkati mwa zenera la maola asanu ndi atatu tsiku lonse, monga masana mpaka 8 koloko masana.

Njira yosavuta ndiyo kudumpha chakudya cham'mawa ndikudya chakudya chanu choyamba masana. Mwachitsanzo, mukamaliza kudya 8 koloko masana, simungadyenso mpaka masana tsiku lotsatira.

Kumbukirani kuti kusala kudya kwapakati pa 16/8 ndi njira imodzi yokha. Mawindo amatha kusiyanasiyana kutengera zomwe zikukuyenererani. Ngakhale kuti anthu ena amatha kudya mkati mwa maola asanu ndi atatu okha patsiku, ena amangodya mkati mwa ola sikisi (18/6) kapena maora anayi (20/4) zenera.

Momwe kudya kwapakati pa 16/8 kumagwirira ntchito

Mofanana ndi masewera olimbitsa thupi, kuchepetsa zopatsa mphamvu ndizothandiza kagayidwe kachakudya. Kudya mkati mwa nthawi inayake kumakankhira thupi lanu m'njira yosiyana ndi momwe mumakhalira mukudya nthawi zonse.

Kusala kudya kwakanthawi kumatha kuyambitsa autophagy, yomwe ndi njira yodzitetezera mthupi lathu kuzinthu zingapo monga matenda ndi matenda a neurodegenerative. Kwenikweni ndi njira ya thupi lanu yoyeretsera ma cell omwe sakuyenda bwino.

Kafukufuku apeza kuti kusala kudya kwakanthawi kochepa ndi njira yabwino yoyambitsira neuronal autophagy (kutsuka ma cell aubongo omwe sakuyenda bwino), motero kuteteza ubongo wanu ku matenda a neurodegenerative.

Kusala kudya kwapakatikati kumayambitsanso kagayidwe kachakudya kamene kamaphatikizapo ( ¹ ):

• Kuchepa kwa zizindikiro zotupa.
• Kuchepetsa shuga wamagazi ndi insulin.
• Kuwonjezeka kwa neurotrophin BDNF.

Izi ndi zosintha zamphamvu zomwe zingapangitse kusintha kwa thanzi kosiyanasiyana.

Phindu la thanzi la kusala kudya kwapakatikati 16/8

Kutengera kadyedwe kameneka kungawoneke ngati kovuta ngati simunayesepo, koma mukangodziwa, ndizosavuta kutsatira. Kuphatikiza apo, zopindulitsa zothandizidwa ndi kafukufuku zimapangitsa kukhala chida chabwino kwambiri chothandizira thanzi lanu.

Kusala kudya kwapakati pa 16/8 kwafufuzidwa chifukwa cha kuthekera kwake kukonza mbali zingapo za thanzi lanu.

#1: Kutaya Mafuta

Kusala kudya kwapang'onopang'ono kungathandize akuluakulu athanzi komanso onenepa kwambiri kuti achepetse thupi komanso mafuta am'thupi bwino. Mayesero olowera mwa anthu apeza kuti kusala kudya kwapakatikati kumachepetsa kwambiri kulemera ( ² ) monga thupi lanu limakhala lotentha mafuta nthawi zambiri.

Pafupifupi mtundu uliwonse wa kusala kudya, kuonda ndi chinthu chachilengedwe chifukwa mukudya zopatsa mphamvu zochepa.

#2: Kupititsa patsogolo Chidziwitso

Ubwino wina wa kusala kudya kwapang'onopang'ono ndikuti kumatha kusintha magwiridwe antchito aubongo, kukulitsa chidwi ndikuchepetsa chifunga chaubongo.

Kafukufuku akuwonetsa kuti kuchepetsa ma calories pang'onopang'ono kumatha: ( ³ )( ⁴ )

• Tetezani ubongo pochepetsa kuwonongeka kwa okosijeni ku mapuloteni am'ma cell, lipids, ndi nucleic acid.
• Kwezani milingo ya BDNF, neurotrophin yofunikira pa synaptic plasticity.

#3: Kuchepa kotupa

Kusala kudya kwakanthawi ndikwabwino ku ubongo wanu ndipo kungakuthandizeni kuganiza bwino. Kusala kudya kwapang'onopang'ono, kapena kuchepetsa kalori, kumachepetsanso zizindikiro za kutupa, zomwe zimathandiza ntchito yachidziwitso ndi kuteteza ubongo wanu thanzi.

#4: Kutsika kwa Kuthamanga kwa Magazi

Kafukufuku wasonyeza kuti kusala kudya kwapakatikati kungathandize kuchepetsa kuthamanga kwa magazi. Malinga ndi kafukufuku waposachedwa, anthu omwe amangochepetsa kudya kwanthawi yochepa amataya thupi chifukwa chochepetsa ma calorie, zomwe zidawathandiza kuchepetsa thupi lawo. kuthamanga kwa magazi.

#5: Kuwongolera Shuga wa Magazi

Kusala kudya kwapakatikati ndi chida chabwino kwambiri chowongolera shuga m'magazi. Kafukufuku wapeza kuti kusala kudya kwapakatikati kumachepetsa shuga wamagazi, insulini, komanso kumapangitsa chidwi cha insulin ( ⁵ ).

#6: Thanzi Labwino la Metabolic

Chifukwa cha zopindulitsa zosiyanasiyana za kusala kudya kwakanthawi pa zolembera zaumoyo, zimathandizira thanzi la metabolic.

Kafukufuku wapeza kuti kusala kudya kwapakatikati kumatha kusintha mbiri ya kagayidwe kachakudya ndikuchepetsa chiopsezo cha kunenepa kwambiri komanso zinthu zokhudzana ndi kunenepa kwambiri monga matenda a chiwindi osaledzera komanso matenda osatha monga. matenda a shuga ndi khansa.

#7: Kukhala ndi moyo wautali

Zotsatira zabwino zomwe kusala kudya kwakanthawi kumatha kukhala ndi thanzi lanu la metabolic, zolembera zotupa, komanso kuchuluka kwa shuga m'magazi kumatha kupangitsa moyo wautali komanso kukalamba wathanzi.

Ngakhale kuti mayesero aumunthu amafunikirabe kuti ayese momwe kusala kudya kwapakatikati pa moyo wautali, kafukufuku wambiri wa zinyama akuwonetsa kuti kuchepetsa calorie kumabweretsa kuwonjezereka. nthawi ya moyo.

Njira inanso kusala kudya kwakanthawi kungathandizire thanzi lanu ndikuwongolera ketosis.

Momwe mungachitire kusala kwapakatikati 16/8

Kuti muchite kusala kwapakatikati moyenera ndikupeza phindu la thanzi, izi ndi zomwe muyenera kuchita:

• Sankhani zenera lanu losala kudya: Sankhani nthawi yosala kudya. Njira yosavuta ndiyo kudya chakudya chamadzulo molawirira ndikudumpha kadzutsa m'mawa. Mwachitsanzo, kudya kuyambira 1 koloko mpaka 9 koloko masana
• Idyani zakudya zopatsa thanzi pawindo lanu lodyera: Kusadya bwino pazenera lanu lazakudya kumatha kuthana ndi phindu la kagayidwe kachakudya ka kusala kudya kwakanthawi, choncho tsatirani zakudya zonse zopatsa thanzi. Nawu mndandanda wa Zakudya zabwino kwambiri za keto.
• Idyani zakudya zonenepa komanso zokhutiritsa: Ngakhale simukuyenera kukhala keto kuyesa kusala kudya kwakanthawi, kudya zakudya zamafuta kumapangitsa kuti zikhale zosavuta komanso zokhazikika. Zakudya za Keto ndi zathanzi komanso zokhutiritsa, kotero kuti simumva njala panthawi yosala kudya.

Kusala kudya kwakanthawi komanso ketosis

Chimodzi mwa zinthu zabwino kwambiri za kusala kudya ndi kukuthandizani kuti mulowemo ketosis zambiri mofulumira.

Awiriwa akugwirizana pazifukwa zingapo:

1. Kuti thupi lanu lilowe mu ketosis, muyenera kusala kudya mwanjira ina, mwina osadya chakudya chilichonse kapena kusunga ma carbs otsika kwambiri. Mukakhala mu ketosis, zikutanthauza kuti thupi lanu likuphwanya mafuta kuti likhale ndi mphamvu.
2. Kusala kudya kwakanthawi kumathandizira kuchepetsa masitolo anu a glucose mwachangu, zomwe zimafulumizitsa njira yoyendetsera mafuta.
3. Anthu ambiri amayamba a zakudya za ketogenic yambani ndikusala kudya kuti mulowe mu ketosis mwachangu.

Ndiye kodi kusala kwapakatikati kwa 16/8 ndikotsimikizika kukulowetsani ketosis? Ayi, koma zingakuthandizeni kuti mufike kumeneko ngati muzichita pamodzi ndi zakudya za ketogenic.

Kusala kudya kwapakatikati 16/8 ndi zakudya za ketogenic

Pali zifukwa zitatu zomveka zophatikizira kusala kudya kwapakatikati ndi zakudya za ketogenic.

#1: Kusala kudya kwakanthawi sikokwanira kukusungani mu ketosis

Zenera la kusala la 16/8 silingakhale lokwanira kukulowetsani kapena kukhala mu ketosis. Ngakhale mutakhala ndi ketosis, ngati mupitiliza kudya zakudya zokhala ndi ma carbs ochepa, mutha kuthamangitsidwa nthawi zonse.

Izi zitha kukhala zotsatira zosasangalatsa monga chimfine ndi kukhala ndi njala kwambiri nthawi iliyonse mukayambanso kusala.

#2: Zakudya za Ketogenic Zimapangitsa Kusala Kusala Kosavuta

Kudya zakudya za ketogenic kumapangitsa kuti thupi lanu lizigwirizana ndi zakudya za ketogenic (kuthamanga mafuta osati kudalira kwambiri shuga).

Izi zimapangitsa kusala kudya kwapakatikati kukhala kosavuta chifukwa palibe kusinthana pakati pa shuga ndi matupi a ketoni, motero amachotsa kumverera kofunikira kudya maola angapo aliwonse.

#3: Zakudya za Ketogenic Zimakupangitsani Kukhala Okhutira

Ubwino winanso wazakudya za keto ndikukhuta kwake.

Ketosis pachokha sichimangoletsa njala, koma kuchuluka kwa mafuta athanzi muzakudya za ketogenic kumapangitsanso kukhala kosavuta kukhala wokhutitsidwa ndi kusala kudya ndikuchotsa malingaliro anjala ndi zilakolako za tsiku lonse.

Izi ndizabwino kwa munthu yemwe amasala kudya kwakanthawi.

Momwe mungalowe mu ketosis pogwiritsa ntchito njira ya 16/8

Ngakhale kusala kwapakatikati kwa 16/8 si njira yokhayo yolowera ketosis, ndi chiyambi chabwino.

Kuti mulowe mu ketosis, njira yabwino ndikuphatikiza zakudya zamagulu a ketogenic ndi kusala kwapakatikati. Khalani nazo matupi a ketone zingathandizenso ndi nthawi ya kusintha ndi kuchepetsa mavuto.

Zokhudza kusala kudya 16/8

Kusala kudya kwakanthawi, makamaka njira ya 16/8, ndiyotetezeka kwathunthu komanso yopindulitsa. Mosiyana ndi zomwe anthu ambiri amakhulupirira, kuchepetsa ma calorie ochepa ndi njira yathanzi yomwe imathandizira thanzi lanu la metabolism.

Komabe, ngati mukuigwiritsa ntchito kuti mulowe mu ketosis, sizingakhale zokwanira kukulowetsani. Ngati cholinga chanu chosala kudya ndikulowa mu ketosis, ayeneranso kutsatira zakudya za ketogenic.

Chotsatira chomaliza cha kusala kudya kwapakatikati 16/8

Kusala kudya kwakanthawi ndi chida chotetezeka komanso champhamvu chothandizira thanzi lanu. Kubwereza:

• Kusala kudya kwapakati pa 16/8 kumatanthauza kuti mumasala kudya kwa maola 16 ndikudya pawindo la maola 8.
• Kusala kudya kumayambitsa autophagy, yomwe ndi yofunikira kuti thupi likhale labwino.
• Kusala kudya kwakanthawi kumakhala ndi zabwino zambiri zothandizidwa ndi kafukufuku, kuphatikiza kugwira ntchito bwino kwaubongo, kuchepa kwa shuga m'magazi, komanso kuchepa kwa kutupa.
• Kusala kudya kungakhale njira yabwino yolowera ketosis, koma si njira yokhayo.
• Ngati mukufuna kugwiritsa ntchito kusala kudya kwa ketosis, ndibwino ngati mukuchita mukutsatira zakudya za ketogenic.