Isikhokelo esipheleleyo sokuzila okuphakathi kwe-16/8

Ukuzila ukutya okwethutyana yindlela esebenzayo yokuzila ukutya kunye neenzuzo zempilo ezixhaswa luphando lwezenzululwazi, kubandakanywa ukulahleka kwesisindo esinempilo, ukusebenza kwengqondo engcono, kunye nokunciphisa ukuvutha. Kuye kwaba sisixhobo esidumileyo sokuphucula impilo yonke kunye nokufezekisa isondlo kunye neenjongo zempilo. Eyona ndlela yaziwayo, efikelelekayo nezinzileyo yile ukuzila okwethutyana 16/8.

Yintoni i-16/8 yokuzila ukutya okwethutyana?

Ukuzila ukutya okungapheliyo (IF), okwakwaziwa ngokuba kukukhawulelwa kwexesha lokutya, kuthetha ukutya ngaphakathi kwexesha elithile lemihla ngemihla (ifestile yokutya) kunye nokuzila ukutya ngaphandle kwaloo festile (IF).

Kukho iintlobo ezininzi ezahlukeneyo ukuzila ukutya okwethutyana, kodwa indlela ye-16/8 yeyona nto idumileyo ngenxa yokukhululeka kwayo.

Ukwenza i-16/8 yokuzila ngokukhawuleza kuthetha ukuba uzila ukutya iiyure ezili-16 kwaye utye kuphela kwifestile yeeyure ezisibhozo imini yonke, njengemini ukuya kweyesi-8 ebusuku.

Eyona ndlela ilula kukutsiba isidlo sakusasa kwaye ube nesidlo sakho sokuqala kamva emini. Umzekelo, ukuba ugqibe isidlo sangokuhlwa ngo-8pm, awusayi kuphinda utye kude kube semini ngengomso.

Gcina ukhumbula ukuba i-16/8 yokuzila ngokukhawuleza yindlela enye. Iifestile zinokwahluka ngokuxhomekeke koko kukufaneleyo. Ngelixa abanye abantu banokutya kuphela kwiiyure ezisibhozo ezifanayo ngosuku, abanye banokutya kuphela kwiiyure ezintandathu (18/6) okanye iiyure ezine (20/4) zefestile.

Isebenza njani i-16/8 yokutya okukhawulezileyo

Njengomthambo, ukunciphisa iikhalori kuluncedo kwi-metabolic stress. Ukutya ngexesha elithile kutyhalela umzimba wakho kwicala elahlukileyo le-metabolic kunokuba ubusitya ngalo lonke ixesha.

Ukuzila ukutya okwethutyana kunokubangela i-autophagy, eyindlela yokuzikhusela yomzimba wethu kwizinto ezininzi ezinjengosulelo kunye nezifo ze-neurodeergenerative. Ngokwesiseko yindlela yomzimba wakho yokucoca iiseli ezingasebenzi kakuhle.

Uphando lufumanisa ukuba ukuzila ixesha elifutshane yindlela esebenzayo yokuqalisa i-neuronal autophagy (ukucoca iiseli zengqondo ezingenzi kakuhle), ngaloo ndlela ukhusela ingqondo yakho kwizifo ze-neurodegenerative.

Ukuzila ukutya okwethutyana nako kubangela ukusabela okuluncedo kwemetabolism ebandakanya ( ¹ ):

• Ukuncipha kwamanqaku okuvuvukala.
• Ukunciphisa i-glucose yegazi kunye namanqanaba e-insulin.
• Ukunyuka kwe-neurotrophin BDNF.

Olu lutshintsho olunamandla olunokukhokelela ekuphuculweni kwezempilo ezahlukeneyo.

Izibonelelo zempilo zokuzila ukutya okuphakathi kwe-16/8

Ukwamkela esi simbo sokutya kunokubonakala kunzima ukuba awuzange uyizame ngaphambili, kodwa xa sele uyiqhelile, kulula ukuyilandela. Ngaphezu koko, izibonelelo ezixhaswa ngophando zenza ukuba ibe sisixhobo esihle sokuphucula impilo yakho.

I-16/8 yokuzila ngokukhawuleza iphandiwe ngokukwazi kwayo ukuphucula iinkalo ezininzi zempilo yakho.

#1: Ukulahleka kwamafutha

Ukuzila ukutya okwethutyana kunokunceda abantu abadala abasempilweni nabatyebileyo banciphise umzimba kunye namafutha omzimba ngokufanelekileyo. Izilingo zongenelelo ebantwini ziye zafumanisa ukuba ukuzila ukutya okwethutyana kunciphisa kakhulu ubunzima ( ² ) njengoko umzimba wakho ukwimo yokutshisa amanqatha rhoqo.

Phantse kulo naluphi na uhlobo lokukhawuleza, ukunciphisa umzimba kuyimveliso yendalo kuba usebenzisa iikhalori ezimbalwa.

#2: UkuPhuculwa koMsebenzi woQoqosho

Olunye uncedo lokuzila ukutya okwethutyana kukuba kunokuphucula ukusebenza kwengqondo, ukonyusa ingqondo kunye nokunciphisa inkungu yengqondo.

Uphononongo lufumanisa ukuba ukunciphisa iikhalori ngokuphakathi kunoku: ( ³ )( ⁴ )

• Khusela ingqondo ngokunciphisa umonakalo owenziwe nge-oxidative kwiiprotheni zeselula, i-lipids, kunye ne-nucleic acids.
• Ukuphakamisa amanqanaba e-BDNF, i-neurotrophin ebalulekileyo efunekayo kwi-synaptic plasticity.

#3: Ukuvuvukala okuncinci

Ukuzila ukutya okwethutyana kukwayilungele ingqondo yakho kwaye kunokukunceda ukuba ucinge ngokucacileyo. Ukuzila ukutya okungapheliyo, okanye ukukhawulwa kweekhalori, kwakhona kunciphisa iimpawu zokukrala, eziye zincede umsebenzi wokuqonda kwaye ukhusele impilo yakho yengqondo.

#4: Uxinzelelo lwegazi olusezantsi

Uphando lufumanisa ukuba ukuzila ukutya okwethutyana kunokunceda ukunciphisa uxinzelelo lwegazi. Ngokutsho kophononongo lwakutsha nje, abantu abathintele imikhwa yokutya kwithuba elincinci lexesha baphulukana nobunzima bokutya okuphantsi kweekhalori, nto leyo eyabanceda ukuba banciphise ubunzima babo. uxinzelelo lwegazi.

#5: Ukulawulwa kweswekile yegazi

Ukuzila ukutya okwethutyana sisixhobo esihle kakhulu sokulawula iswekile yegazi. Uphando lufumene ukuba ukuzila ukutya okukhawulezileyo kunciphisa iswekile yegazi, i-insulin, kwaye iphucula ubuntununtunu be-insulin ( ⁵ ).

#6: Impilo engcono yeMetabolic

Ngenxa yeziphumo ezahlukeneyo eziluncedo zokuzila ukutya okwethutyana kwiimpawu zempilo, ixhasa impilo yonke ye-metabolic.

Uphando lufumanisa ukuba ukuzila ukutya okwethutyana kunokuphucula iiprofayili ze-metabolic kunye nokunciphisa umngcipheko wokutyeba kunye neemeko ezinxulumene nokutyeba kakhulu ezifana nesifo sesibindi esinamafutha angenatywala kunye nezifo ezingapheliyo ezifana isifo seswekile kunye nomhlaza.

#7: Ubomi obude

Iziphumo ezilungileyo ezinokubakho ukuzila ukutya okwethutyana kwimpilo yakho ye-metabolic, iimpawu zokukrala, kunye namanqanaba eswekile yegazi anokuba negalelo kubomi obude kunye nokuguga okunempilo.

Nangona izilingo zabantu zisafuneka ukulinganisa impembelelo yokuzila ukutya okwethutyana kubomi obude, izifundo ezininzi zezilwanyana zibonisa ukuba uthintelo lwekhalori lukhokelela ekubeni lukhulu. ixesha lokuphila.

Enye indlela ukuzila ukutya okwethutyana kunokuphucula impilo yakho kukwenza lula i-ketosis.

Ukwenza njani ukuzila ukutya okwethutyana 16/8

Ukwenza ukuzila ukutya okwethutyana ngokuchanekileyo kwaye uvune izibonelelo zempilo ezipheleleyo, nantsi into ekufuneka uyenzile:

• Khetha ifestile yakho yokuzila ukutya: Khetha ukuba ziya kuba yintoni iiyure zokuzila. Eyona ndlela ilula kukutya isidlo sangokuhlwa kwangethuba kwaye utsibe isidlo sakusasa kusasa. Umzekelo, ukutya kuphela ukusuka ngo-1 ukuya kweyesi-9 ebusuku
• Yiba nokutya okunempilo ngexesha lakho lefestile yokutya: Ukutya okungalunganga ngexesha lefestile yakho yokutya kunokuphelisa izibonelelo zemetabolism zokuzila ukutya okwethutyana, ke namathela kukutya okupheleleyo okunesondlo. Nalu uluhlu lwe eyona keto friendly ukutya ukutya.
• Yitya ukutya okunamafutha kunye nokwanelisayo: Ngelixa akunyanzelekanga ukuba ube yi-keto ukuzama ukuzila ukutya okwethutyana, ukutya ukutya okunamafutha kuya kwenza kube lula kwaye kuzinzile. Ukutya kwe-Keto kunempilo kwaye kuyanelisa, ngoko awuyi kuziva ulambile ngexesha lefestile yakho yokuzila.

Ukuzila ukutya okungapheliyo kunye ne-ketosis

Enye yezinto ezilungileyo malunga nokuzila ukutya kukuba inokukunceda ukuba ungene ketosis ngaphezulu khawuleza.

Ezi zimbini zinxulumene ngenxa yezizathu ezininzi:

1. Ukuze umzimba wakho ungene kwi-ketosis, kufuneka uzile ukutya ngandlela ithile, nokuba ungatyi nakuphi na ukutya okanye ngokugcina i-carbs isezantsi kakhulu. Xa ukwi-ketosis, oko kuthetha ukuba umzimba wakho wophula amafutha ukuze ube namandla.
2. Ukuzila ukutya okwethutyana kunceda ukuphelisa iivenkile zakho zeglucose ngesantya esikhawulezayo, esikhawulezisa inkqubo yokuqhuba amanqatha.
3. Abantu abaninzi abaqalayo a Ukutya ketogenic qala ngokuzila ukutya ukuze ungene kwi-ketosis ngokukhawuleza.

Ke ngaba u-16/8 wokuzila ukutya uqinisekisiwe ukukungenisa kwi-ketosis? Hayi, kodwa inokukunceda ukuba ufike apho ukuba uyenza ngokubambisana nokutya kwe-ketogenic.

Ukuzila ngokukhawuleza kwe-16/8 kunye nokutya kwe-ketogenic

Kukho izizathu ezithathu ezinyanzelisayo zokudibanisa ukuzila ngokukhawuleza kunye nokutya kwe-ketogenic.

#1: Ukuzila ukutya okwethutyana akwanelanga ukukugcina kwi-ketosis

Ifestile ye-16 / 8 yokuzila isenokunganeli ukukungenisa okanye ukuhlala kwi-ketosis. Nokuba uphela ukwi-ketosis, ukuba uyaqhubeka nokutya ukutya kunye nenani eliphakathi le-carbs, uya kukhutshelwa ngaphandle kwe-ketosis ngalo lonke ixesha.

Oku kunokubangela iziphumo ebezingalindelekanga ezingemnandanga ezifana keto flu kunye nokulamba kakhulu ngalo lonke ixesha uqala ukuzila kwakhona.

#2: Ukutya kwe-Ketogenic kwenza ukuzila ukutya kube lula

Ukutya ukutya kwe-ketogenic kuvumela umzimba wakho ukuba ulungelelanise ukutya kwe-ketogenic (ukuqhuba amanqatha kwaye ungathembeli ngokuyinhloko kwi-glucose).

Oku kwenza ukuba ukuzila ukutya kube lula ngakumbi kuba akukho kutshintsha phakathi kweglucose kunye neeketones, oko kuphelisa imvakalelo yokufuna ukutya rhoqo kwiiyure ezimbalwa.

#3: Ukutya kwe-Ketogenic kukugcina unelisekile

Enye inzuzo enkulu yokutya kwe-keto lizinga eliphezulu lokuhlutha.

I-Ketosis ngokwayo ayipheleli nje ekubambeni indlala, kodwa inqanaba eliphezulu lamafutha asempilweni kwisidlo se-ketogenic likwakwenza kube lula kakhulu ukuhlala wanelisekile kwindawo yokuzila kwaye uphelise ezo mvakalelo zinzulu zendlala kunye neminqweno imini yonke.

Oku kugqibelele kumntu owenza ukuzila ukutya okwethutyana.

Ungena njani kwi-ketosis usebenzisa indlela ye-16/8

Ngelixa i-16/8 yokuzila ukutya ngokwayo ayisiyiyo kuphela indlela yokungena kwi-ketosis, sisiqalo esihle.

Ukungena kwi-ketosis, eyona ndlela ingcono kukudibanisa ukutya okunempilo kwe-ketogenic kunye nokuzila ngokukhawuleza. Yiba iiketoni zangaphandle inokunceda kwakhona ngexesha lokutshintsha kunye nokunciphisa Iziphumo ebezingalindelekanga.

Iinkxalabo malunga nokuzila ukudla 16/8

Ukuzila ukutya okungapheliyo, ngakumbi indlela ye-16/8, ikhuselekile ngokupheleleyo kwaye inenzuzo. Ngokuchaseneyo nenkolelo eqhelekileyo, isithintelo sekhalori ephakathi sisenzo esisempilweni esiphucula impilo yakho ye-metabolic.

Nangona kunjalo, ukuba uyisebenzisela ukungena kwi-ketosis, isenokunganeli ukukungenisa kuyo. Ukuba injongo yakho yokuzila kukungena kwi-ketosis, nayo kufuneka ilandele Ukutya ketogenic.

Isiphumo sokugqibela sokuzila ukutya okwethutyana 16/8

Ukuzila ukutya okwethutyana sisixhobo esikhuselekileyo nesinamandla sokuphucula impilo yakho. Ukuhlaziya:

• I-16 / 8 indlela yokuzila ngokukhawuleza ithetha ukuba uzila ukutya kwiiyure ze-16 kwaye utye kuphela kwifestile yeeyure ezisi-8.
• Ukuzila ukutya kubangela i-autophagy, eyimfuneko kwimetabolism enempilo.
• Ukuzila ukutya okungapheliyo kuneenzuzo ezininzi zempilo ezixhaswa ngophando, kubandakanywa nokusebenza ngcono kwengqondo, amanqanaba aphantsi eswekile yegazi, kunye nokunciphisa ukuvutha.
• Ukuzila ukutya kunokuba yindlela enhle yokungena kwi-ketosis, kodwa ayisiyiyo kuphela indlela.
• Ukuba ufuna ukusebenzisa ukuzila ukutya kwe-ketosis, ilungile ukuba uyayenza ngelixa ulandela ukutya kwe-ketogenic.