Umhlahlandlela ophelele wokuzila ukudla ngezikhathi ezithile 16/8

Ukuzila ukudla ngezikhathi ezithile kuyindlela ephumelelayo yokuzila enezinzuzo zezempilo ezisekelwa ucwaningo lwesayensi, okuhlanganisa ukwehla kwesisindo esinempilo, ukusebenza kwengqondo okungcono, nokunciphisa ukuvuvukala. Sekuyithuluzi elidumile lokuthuthukisa impilo yonke kanye nokuzuza umsoco kanye nezinhloso zokufaneleka. Indlela eyaziwa kakhulu, efinyelelekayo futhi esimeme yile ukuzila ukudla ngezikhathi ezithile 16/8.

Kuyini ukuzila ukudla okungama-16/8?

Ukuzila ukudla okunesikhashana (IF), okwaziwa nangokuthi ukudla okukhawulelwe isikhathi, kusho ukudla ngaphakathi kwewindi lesikhathi esithile sansuku zonke (iwindi lokudla) nokuzila ukudla ngaphandle kwalelo windi (IF).

Kunezinhlobo eziningana ezahlukene ukuzila ukudla ngezikhathi ezithile, kodwa indlela ye-16/8 ithandwa kakhulu ngenxa yokukhululeka kwayo.

Ukwenza ukuzila ukudla okuvamile okungu-16/8 kusho ukuthi uzila ukudla amahora angu-16 futhi udla kuphela phakathi newindi lamahora ayisishiyagalombili usuku lonke, njengemini kuya ku-8 ebusuku.

Indlela elula ukweqa ukudla kwasekuseni bese udla ukudla kwakho kokuqala kamuva ngosuku. Isibonelo, uma uqede isidlo sakusihlwa ngo-8pm, ubungeke udle futhi kuze kube semini ngakusasa.

Khumbula ukuthi ukuzila ukudla okungama-16/8 kuyindlela eyodwa nje. Amawindi angahluka kuye ngokuthi yini ekufanele kakhulu. Nakuba abanye abantu bengadla kuphela emahoreni ayisishiyagalombili afanayo ngosuku, abanye bangadla kuphela phakathi namahora ayisithupha (18/6) noma amahora amane (20/4) ifasitela.

Indlela ukudla okuzila ukudla okuyi-16/8 kusebenza ngayo

Njengokuzivocavoca umzimba, ukunciphisa ama-calories kuyisici esiwusizo se-metabolic. Ukudla phakathi nesikhathi esithile kuphushela umzimba wakho ohlangothini oluhlukile lwe-metabolic kunalapho udla ngaso sonke isikhathi.

Ukuzila ukudla ngezikhathi ezithile kungabangela i-autophagy, okuyindlela yokuzivikela yomzimba wethu ezicini eziningi ezifana nokutheleleka kanye nezifo ze-neurodeergenerative. Ngokuyisisekelo kuyindlela yomzimba wakho yokuhlanza amaseli angasebenzi kahle kakhulu.

Ucwaningo luthola ukuthi ukuzila ukudla kwesikhashana kuyindlela esebenzayo yokuqala i-neuronal autophagy (ukuhlanza amangqamuzana obuchopho angenzi kahle), ngaleyo ndlela uvikele ubuchopho bakho ezifweni ze-neurodegenerative.

Ukuzila ukudla ngezikhathi ezithile nakho kubangela ukusabela okunenzuzo kwe-metabolic okuhlanganisa ( ¹ ):

• Ukuncipha kwezimpawu zokuvuvukala.
• Ukwehliswa kweglucose yegazi kanye namazinga e-insulin.
• Ukwanda kwe-neurotrophin BDNF.

Lezi izinguquko ezinamandla ezingaholela ekuthuthukisweni kwezempilo okuhlukahlukene.

Izinzuzo zezempilo zokuzila ukudla ngezikhathi ezithile 16/8

Ukwamukela lesi sitayela sokudla kungase kubonakale kunzima uma ungakaze ukuzame ngaphambili, kodwa uma usuthole ukuqonda, kulula ukukulandela. Futhi, izinzuzo ezisekelwe ocwaningweni zikwenza kube ithuluzi elihle lokuthuthukisa impilo yakho.

Ukuzila ukudla oku-16/8 kuye kwacwaningwa ngekhono lakho lokuthuthukisa izici eziningi zempilo yakho.

#1: Ukulahlekelwa Amafutha

Ukuzila ukudla ngezikhathi ezithile kungasiza abantu abadala abanempilo nabakhuluphele ngokweqile ukuba balahlekelwe isisindo namafutha omzimba ngendlela efanele. Izivivinyo zokungenelela kubantu ziye zathola ngokungaguquki ukuthi ukuzila ukudla okuphakathi kunciphisa kakhulu isisindo ( ² ) njengoba umzimba wakho ukumodi yokushisa amafutha kaningi.

Cishe kunoma yiluphi uhlobo lokushesha, ukwehlisa isisindo kuwumkhiqizo wemvelo ngoba udla amakhalori ambalwa.

#2: Ukusebenza Kwengqondo Okuthuthukisiwe

Enye inzuzo yokuzila ukudla ngezikhathi ezithile ukuthi kungathuthukisa ukusebenza kobuchopho, kwandise ukugxilisa ingqondo nokunciphisa inkungu yobuchopho.

Ucwaningo luthola ukuthi ukukhawulela amakhalori ngokusesilinganisweni kunga: ( ³ )( ⁴ )

• Vikela ubuchopho ngokunciphisa ukulimala kwe-oxidative kumaprotheni eselula, lipids, nama-nucleic acid.
• Khulisa amazinga e-BDNF, i-neurotrophin ebalulekile edingekayo ku-synaptic plasticity.

#3: Ukuvuvukala okuncane

Ukuzila ukudla kwesikhashana nakho kuhle engqondweni yakho futhi kungase kukusize ucabange ngokucacile. Ukuzila ukudla ngezikhathi ezithile, noma ukuvinjelwa kwekhalori, nakho kunciphisa izimpawu zokuvuvukala, okubuye kusize umsebenzi wokuqonda futhi uvikele impilo yobuchopho bakho.

#4: Umfutho Wegazi Ophansi

Ucwaningo luthola ukuthi ukuzila ukudla ngezikhathi ezithile kungasiza ukwehlisa umfutho wegazi. Ngokocwaningo lwakamuva, abantu abalinganisela imikhuba yokudla enkathini encane belahlekelwa isisindo ngenxa yokudla okunekhalori ephansi, okwabasiza ukuba banciphise ukudla kwabo. umfutho wegazi.

#5: Ukulawula Ushukela Wegazi

Ukuzila ukudla ngezikhathi ezithile futhi kuyithuluzi elihle kakhulu lokulawula ushukela wegazi. Ucwaningo luthole ukuthi ukuzila ukudla ngezikhathi ezithile kwehlisa ushukela wegazi, i-insulin, futhi kuthuthukisa ukuzwela kwe-insulin ( ⁵ ).

#6: Impilo Engcono Ye-Metabolic

Ngenxa yemiphumela ehlukahlukene enenzuzo yokuzila ukudla ngezikhathi ezithile kumaka wezempilo, isekela impilo yonke ye-metabolic.

Ucwaningo luthola ukuthi ukuzila ukudla ngezikhathi ezithile kungathuthukisa amaphrofayili e-metabolic futhi kwehlise ubungozi bokukhuluphala kanye nezimo ezihlobene nokukhuluphala ngokweqile njengesifo sesibindi esinamafutha angenatshwala kanye nezifo ezingamahlalakhona njenge isifo sikashukela kanye nomdlavuza.

#7: Ukuphila isikhathi eside

Imiphumela emihle ukuzila ukudla okungaba nayo empilweni yakho ye-metabolic, izimpawu zokuvuvuka, namazinga kashukela egazini kungaba nomthelela esikhathini eside sempilo kanye nokuguga okunempilo.

Nakuba izivivinyo zabantu zisadingeka ukuze kulinganiswe umthelela wokuzila ukudla ngezikhathi ezithile ekuphileni isikhathi eside, izifundo eziningi zezilwane zibonisa ukuthi ukuvinjelwa kwekhalori kubangela ukwanda okukhulu. isikhathi sokuphila.

Enye indlela ukuzila ukudla okungapheli kungathuthukisa impilo yakho ngokwenza lula i-ketosis.

Ukwenza kanjani ukuzila ukudla okuphakathi 16/8

Ukwenza ukuzila ukudla kwesikhashana ngendlela efanele futhi uthole izinzuzo ezigcwele zezempilo, nakhu okudingeka ukwenze:

• Khetha iwindi lakho lokuzila ukudla: Khetha ukuthi amahora wokuzila azoba yini. Indlela elula iwukudla isidlo sakusihlwa kusenesikhathi futhi weqe isidlo sasekuseni ekuseni. Isibonelo, ukudla kuphela kusukela ngo-1pm kuya ku-9pm
• Idla ukudla okunempilo ngesikhathi sakho sokudla: Ukudla okungenamsoco ngesikhathi sokudla kwakho kunganciphisa izinzuzo ze-metabolic zokuzila ukudla ngezikhathi ezithile, ngakho-ke namathela ekudleni okuphelele okunempilo. Nalu uhlu lwazo ukudla okungcono kakhulu okunobungani kwe-keto.
• Yidla ukudla okunamafutha nokwanelisayo: Nakuba kungadingeki ukuba ube yi-keto ukuze uzame ukuzila ukudla ngezikhathi ezithile, ukudla ukudla okunamafutha kuzokwenza kube lula kakhulu futhi kusimeme. Ukudla kwe-keto kunempilo futhi kuyanelisa, ngakho-ke ngeke uzizwe ulambile ngesikhathi sokuzila ukudla kwakho.

Ukuzila ukudla okungapheli kanye ne-ketosis

Enye yezinto ezinhle kakhulu ngokuzila ukudla ukuthi ingakusiza ukuthi ungene ketosis ngaphezulu rápido.

Okubili kuhlobene ngenxa yezizathu eziningana:

1. Ukuze umzimba wakho ungene ku-ketosis, kufanele uzilile ngomqondo othile, ngokungakudli nhlobo ukudla noma ngokugcina ama-carbohydrate ephansi kakhulu. Uma uku-ketosis, kusho ukuthi umzimba wakho uphula amafutha ukuze uthole amandla.
2. Ukuzila ukudla ngezikhathi ezithile kusiza ekuqedeni izitolo zakho zeglucose ngesivinini esisheshayo, okusheshisa inqubo yokusebenzisa amafutha.
3. Abantu abaningi abaqala a Ukudla kwe-ketogenic qala ngokuzila ukudla ukuze ungene ku-ketosis ngokushesha okukhulu.

Ngakho-ke ingabe ukuzila kwesikhashana okungu-16/8 kuqinisekisiwe ukuze kukungenise ku-ketosis? Cha, kodwa ingakusiza ukuthi ufike lapho uma ukwenza ngokuhambisana nokudla kwe-ketogenic.

Ukuzila ukudla oku-16/8 kanye nokudla kwe-ketogenic

Kunezizathu ezintathu eziphoqelelayo zokuhlanganisa ukuzila ukudla okuphakathi nokudla kwe-ketogenic.

#1: Ukuzila ukudla ngezikhathi ezithile akwanele ukukugcina ku-ketosis

Iwindi lokuzila le-16/8 lingase linganele ukukungenisa noma ukuhlala ku-ketosis. Ngisho noma ugcina ukwi-ketosis, uma uqhubeka nokudla ukudla okunenani elilinganiselwe lama-carbs, cishe uzoxoshwa ku-ketosis njalo.

Lokhu kungaholela emiphumeleni engathandeki efana ne umkhuhlane we-keto kanye nokulamba kakhulu ngaso sonke isikhathi lapho uqala ukuzila futhi.

#2: Ukudla Kwe-Ketogenic Kwenza Ukuzila Ukudla Kulula

Ukudla ukudla okune-ketogenic kuvumela umzimba wakho ukuthi uvumelane nokudla kwe-ketogenic (ukusebenzisa amafutha futhi unganciki ngokuyinhloko kushukela).

Lokhu kwenza ukuzila ukudla okuphakathi kukhululeke kakhulu ngoba akukho ukushintsha phakathi kweglucose nama-ketone, ngaleyo ndlela kuqede umuzwa wokudinga ukudla njalo emahoreni ambalwa.

#3: Ukudla Kwe-Ketogenic Kukugcina Wanelisekile

Enye inzuzo enkulu yokudla kwe-keto yizinga layo eliphezulu lokusutha.

I-Ketosis ngokwayo ayigcini nje ngokunqanda indlala, kodwa izinga eliphezulu lamafutha anempilo ekudleni okune-ketogenic likwenza kube lula kakhulu ukuhlala wanelisekile esimweni sokuzila ukudla futhi kuqede leyo mizwa ejulile yendlala nokulangazelela usuku lonke.

Lokhu kuphelele kumuntu owenza ukuzila ukudla ngezikhathi ezithile.

Ungangena kanjani ku-ketosis usebenzisa indlela ye-16/8

Ngenkathi ukuzila ukudla oku-16/8 ngokwako kungeyona ukuphela kwendlela yokungena ku-ketosis, kuyisiqalo esihle.

Ukuze ungene ku-ketosis, indlela engcono kakhulu ukuhlanganisa ukudla okunempilo kwe-ketogenic nokuzila ukudla okuphakathi. Yiba ama-ketones angaphandle kungasiza futhi ngesikhathi soguquko futhi kunciphise imiphumela emibi.

Ukukhathazeka ngokuzila ukudla 16/8

Ukuzila ukudla ngezikhathi ezithile, ikakhulukazi indlela ye-16/8, kuphephe ngokuphelele futhi kunenzuzo. Ngokuphambene nenkolelo evamile, ukukhawulelwa kwekhalori okumaphakathi kuwumkhuba onempilo othuthukisa impilo yakho ye-metabolic.

Kodwa-ke, uma uyisebenzisela ukungena ku-ketosis, ingase inganele ukukufaka kuyo. Uma umgomo wakho wokuzila uwukungena ku-ketosis, kufanele futhi ilandele Ukudla kwe-ketogenic.

Umphumela wokugcina wokuzila ukudla kwesikhashana 16/8

Ukuzila ukudla ngezikhathi ezithile kuyithuluzi eliphephile nelinamandla lokuthuthukisa impilo yakho. Ukuphindaphinda:

• Indlela yokuzila ukudla okuphakathi kuka-16/8 isho ukuthi uzila ukudla amahora angu-16 futhi udla efasiteleni lamahora angu-8 kuphela.
• Ukuzila ukudla kubangela i-autophagy, edingekayo ukuze kube ne-metabolism enempilo.
• Ukuzila ukudla ngezikhathi ezithile kunezinzuzo eziningi zezempilo ezisekelwe ocwaningweni, okuhlanganisa ukusebenza okungcono kobuchopho, amazinga aphansi kashukela egazini, nokuncipha kokuvuvukala.
• Ukuzila ukudla kungaba yindlela enhle yokungena ku-ketosis, kodwa akuyona ukuphela kwendlela.
• Uma ufuna ukusebenzisa ukuzila ukudla kwe-ketosis, kuhle uma ukwenza ngenkathi ulandela ukudla kwe-ketogenic.