16/8 Kusala Kanthawi: Buku Loyambira

Zamkati

• Kodi Kusala Kosalekeza Ndi Chiyani?
• Momwe Mungayambitsire
• Ubwino wa 16/8 Kusala kwakanthawi
• Zovuta za 16/8 Kusala Kosatha
• Kodi Kusala Kudya Nthawi Zonse Kuli Koyenera kwa Inu?
• Mfundo Yofunika Kwambiri

Kusala kudya kwakhala kukuchitika kwa zaka masauzande ambiri ndipo ndikofunika kwambiri kuzipembedzo ndi zikhalidwe zosiyanasiyana padziko lonse lapansi.

Masiku ano, mitundu yatsopano yasala ikusintha kale pamachitidwe akale.

Kusala kwakanthawi pakati pa 16/8 ndi imodzi mwamasitayilo odziwika kwambiri osala. Othandizira akuti ndi njira yosavuta, yabwino komanso yodalirika yochepetsera thupi ndikukhala ndi thanzi labwino.

Nkhaniyi ikufotokoza kusala kudya kwapakati pa 16/8, momwe imagwirira ntchito komanso ngati kuli koyenera kwa inu.

Kodi Kusala Kosalekeza Ndi Chiyani?

Kusala kwakanthawi kwa 16/8 kumaphatikizapo kuchepetsa kudya kwa zakudya ndi zakumwa zopatsa kalori pazenera la maola asanu ndi atatu patsiku ndikusiya chakudya kwa maola 16 otsalawo.

Kuzungulira uku kumatha kubwerezedwa pafupipafupi momwe mungafunire - kuyambira kamodzi kapena kawiri pa sabata mpaka tsiku lililonse, kutengera zomwe mumakonda.

Kusala kwakanthawi kwapakati pa 16/8 kwachuluka kwambiri m'zaka zaposachedwa, makamaka pakati pa omwe akufuna kuti achepetse thupi ndikuwotcha mafuta.

Ngakhale zakudya zina nthawi zambiri zimakhazikitsa malamulo okhwima, 16/8 kusala kwakanthawi ndikosavuta kutsatira ndipo kumatha kupereka zotsatira zenizeni popanda kuchita khama.

Kawirikawiri zimawonedwa ngati zopanikiza komanso zosinthasintha kuposa mapulani ena ambiri azakudya ndipo zimatha kulowa pafupifupi m'moyo uliwonse.

Kuphatikiza pakuthandizira kuchepa kwa thupi, kusala kudya kwapakati pa 16/8 kumakhulupiliranso kuti kumathandizira kuwongolera shuga wamagazi, kumathandizira magwiridwe antchito a ubongo ndikulimbikitsa moyo wautali.

Kusala kwakanthawi 16/8 kumaphatikizapo kudya pokhapokha pazenera la maola asanu ndi atatu masana ndikusala kwa maola 16 otsala. Itha kuthandizira kuchepa kwa thupi, kusintha shuga m'magazi, kulimbikitsa ntchito kwa ubongo ndikuwonjezera moyo wautali.

Momwe Mungayambitsire

Kusala kwakanthawi kwa 16/8 ndikosavuta, kotetezeka komanso kosatha.

Kuti muyambe, yambani posankha zenera la maola asanu ndi atatu ndikuchepetsa kudya kwanu mpaka nthawi imeneyo.

Anthu ambiri amakonda kudya pakati pa masana mpaka 8 koloko masana, chifukwa izi zikutanthauza kuti muyenera kungosala kudya usiku umodzi ndikudumpha chakudya cham'mawa koma mumatha kudya chakudya chamasana ndi chakudya chamadzulo, limodzi ndi zakudya zochepa tsiku lonse.

Ena amasankha kudya pakati pa 9 koloko mpaka 5 koloko masana, zomwe zimapatsa nthawi yambiri chakudya cham'mawa cha m'ma 9 koloko m'mawa, nkhomaliro yabwinobwino masana ndi chakudya cham'mawa cham'mawa kapena chotupitsa cha m'ma 4 koloko masana. musanayambe kusala kwanu.

Komabe, mutha kuyesa ndikusankha nthawi yomwe ikukwanira bwino ndandanda yanu.

Kuonjezerapo, kuti mukhale ndi thanzi labwino pazakudya zanu, ndikofunikira kutsatira zakudya ndi zakumwa zonse zopatsa thanzi mukamadya.

Kudzaza zakudya zokhala ndi michere yambiri kumatha kuthandizira kuti muzidya bwino ndikulolani kuti mupeze zabwino zomwe mtundu uwu umapereka.

Yesetsani kusanjanitsa chakudya chilichonse ndi zakudya zosiyanasiyana zathanzi, monga:

• Zipatso: Maapulo, nthochi, zipatso, malalanje, mapichesi, mapeyala, ndi zina zotero.
• Zamasamba: Broccoli, kolifulawa, nkhaka, masamba obiriwira, tomato, ndi zina zambiri.
• Mbewu zonse: Quinoa, mpunga, oats, balere, buckwheat, ndi zina zambiri.
• Mafuta athanzi: Mafuta a azitona, mapepala ndi mafuta a kokonati
• Zotsatira za mapuloteni: Nyama, nkhuku, nsomba, nyemba, mazira, mtedza, mbewu, ndi zina zambiri.

Kumwa zakumwa zopanda kalori monga madzi ndi tiyi ndi khofi wopanda shuga, ngakhale mutasala kudya, zitha kuthandizanso kuthana ndi njala yanu mukamakusungani madzi.

Kumbali inayi, kubalaza kapena kudya mopitirira muyeso pa zakudya zopanda thanzi kungathe kunyalanyaza zotsatira zabwino zomwe zimadza chifukwa cha kusala kudya kwapakati pa 16/8 ndipo mutha kumavulaza kuposa thanzi lanu.

Kuti muyambe kusala pang'ono pakati pa 16/8, sankhani zenera la maola asanu ndi atatu ndikuchepetsa kudya kwanu mpaka nthawi imeneyo. Onetsetsani kuti mukudya zakudya zopatsa thanzi komanso zopatsa thanzi panthawi yomwe mumadya.

Ubwino wa 16/8 Kusala kwakanthawi

Kusala kwapakati pa 16/8 ndi chakudya chodziwika bwino chifukwa ndikosavuta kutsatira, kusinthasintha komanso kukhazikika pakapita nthawi.

Zimakhalanso zosavuta, chifukwa zimatha kuchepetsa nthawi ndi ndalama zomwe mukufunikira pophika ndi kuphika chakudya sabata iliyonse.

Pankhani yazaumoyo, kusala kwakanthawi 16/8 kwaphatikizidwa ndi mndandanda wautali wazabwino, kuphatikiza:

• Kuchulukitsa kuchepa: Kuletsa kudya kwanu kwa maola ochepa patsiku sikungathandize kuchepetsa zopatsa thanzi patsikulo, koma kafukufuku akuwonetsanso kuti kusala kungalimbikitse kuchepa kwa thupi ndikuwonjezera kuchepa kwa thupi (,).
• Kupititsa patsogolo kuwongolera shuga: Kusala kudya kosakhalitsa kwapezeka kuti kumachepetsa kusala kwa insulin mpaka 31% ndikutsitsa shuga m'magazi mwa 3-6%, zomwe zingachepetse chiopsezo cha matenda ashuga ().
• Kupititsa patsogolo moyo wautali: Ngakhale umboni mwa anthu ndi wocheperako, kafukufuku wina wazinyama apeza kuti kusala kwakanthawi kungakulitse moyo wautali (,).

Kusala kwa 16/8 kwapakatikati ndikosavuta kutsatira, kosinthika komanso kosavuta. Kafukufuku wazinyama ndi anthu akuwonetsa kuti zitha kuwonjezera kuchepa thupi, kusintha shuga m'magazi, kukulitsa kugwira ntchito kwa ubongo ndikukhalitsa moyo wautali.

Zovuta za 16/8 Kusala Kosatha

Kusala kwakanthawi pakati pa 16/8 kumatha kuphatikizidwa ndi maubwino ambiri azaumoyo, koma zimadza ndi zovuta zina ndipo sizingakhale zabwino kwa aliyense.

Kuletsa kudya kwanu kwa maola asanu ndi atatu patsiku kumatha kupangitsa anthu ena kudya mopitilira nthawi yakudya kuti athe kumaliza maola omwe asala kudya.

Izi zitha kubweretsa kunenepa, mavuto am'magazi komanso kukulitsa zizolowezi zosadya bwino.

Kusala kwapakati pa 16/8 kungayambitsenso zovuta zoyipa kwakanthawi kochepa mukangoyamba kumene, monga njala, kufooka komanso kutopa - ngakhale izi nthawi zambiri zimatsika mukayamba chizolowezi.

Kuphatikiza apo, kafukufuku wina akuwonetsa kuti kusala kwakanthawi kumatha kukhudza amuna ndi akazi mosiyanasiyana, pomwe maphunziro a nyama akuti atha kusokoneza kubereka ndi kubereka mwa akazi ().

Komabe, maphunziro owonjezera aumunthu amafunikira kuti athe kuwunika momwe kusala kwakanthawi kungakhale nako paumoyo wobereka.

Mulimonsemo, onetsetsani kuti mwayamba pang'onopang'ono ndikuganiza zosiya kapena kufunsa dokotala ngati muli ndi nkhawa kapena muli ndi zizindikilo zoyipa.

Kuletsa kudya tsiku ndi tsiku kumatha kuyambitsa kufooka, njala, kuchuluka kwa zakudya komanso kunenepa. Kafukufuku wazinyama akuwonetsa kuti kusala kwakanthawi kumatha kukhudza amuna ndi akazi mosiyanasiyana ndipo kungasokonezenso kubereka.

Kodi Kusala Kudya Nthawi Zonse Kuli Koyenera kwa Inu?

Kusala kwapakati pa 16/8 kumatha kukhala njira yokhazikika, yotetezeka komanso yosavuta yolimbikitsira thanzi lanu mukamayanjana ndi zakudya zopatsa thanzi komanso moyo wathanzi.

Komabe, sayenera kuwonedwa ngati cholowa m'malo mwa chakudya chamagulu, chopatsa thanzi chokhala ndi zakudya zonse. Osanena, mutha kukhalabe athanzi ngakhale kusala kwakanthawi sikukuthandizani.

Ngakhale kusala kudya kwapakati pa 16/8 kumawerengedwa kuti ndi kotetezeka kwa achikulire omwe ali ndi thanzi labwino, muyenera kuyankhula ndi dokotala musanayese, makamaka ngati mukudwala.

Izi ndizofunikira ngati mukumwa mankhwala aliwonse kapena mukudwala matenda ashuga, kuthamanga kwa magazi kapena mbiri yakudya kosavomerezeka.

Kusala kudya kosavomerezeka sikulimbikitsanso kwa amayi omwe akuyesera kutenga pakati kapena omwe ali ndi pakati kapena akuyamwitsa.

Ngati muli ndi nkhawa kapena mukukumana ndi zovuta zina mukamasala kudya, onetsetsani kuti mwaonana ndi dokotala wanu.

Mfundo Yofunika Kwambiri

Kusala kwakanthawi 16/8 kumaphatikizapo kudya pokhapokha pazenera la maola 8 ndikusala kudya kwa maola 16 otsala.

Itha kuthandizira kuchepa kwa thupi ndikusintha shuga m'magazi, magwiridwe antchito aubongo komanso moyo wautali.

Idyani chakudya chopatsa thanzi panthawi yomwe mumadya ndikumwa zakumwa zopanda kalori monga madzi kapena tiyi ndi khofi wopanda shuga.

Ndibwino kuti mulankhule ndi dokotala musanayese kusala kudya kwapakatikati, makamaka ngati muli ndi zovuta zina zathanzi.