Chakudya cha OMAD Ndi Njira Yachidule Yakusala Kwapang'onopang'ono Komwe Kukwezera Mbendera Zofiira

Zamkati

• Kodi OMAD kapena "Chakudya Chimodzi pa Tsiku" ndi Chiyani?
• Zowopsa za OMAD
• Mfundo Yofunika Kwambiri
• Onaninso za

Kumayambiriro kwa chaka chilichonse, zakudya zatsopano zimakonda kusaka pa Google, ndipo makasitomala anga ena amabwera kudzafunsa za izi. Chaka chatha, kusala kwakanthawi kunali mkwiyo wonse. Ngakhale sindikuganiza kuti ndi za aliyense (makamaka omwe adadya amakono kapena osalongosoka), ndimakonda kusala kudya kwapakatikati. Kuchepetsa maola anu pang'ono pakudya kumatha kulola thupi lanu kusiya kuganizira kwambiri za kusinkhasinkha ndipo m'malo mwake muzikhala ndi nthawi yopanikizika, anti-kutupa, kukumbukira, chitetezo chamthupi, ndi zina zambiri.

Koma sizomwe zimandidabwitsa ine ndikachita chinthu chabwino mopitirira muyeso. Kenako amapita zoipa. Umu ndi momwe OMAD-chakudya chatsopano chomwe chikuwonekera kutchuka.

Kodi OMAD kapena "Chakudya Chimodzi pa Tsiku" ndi Chiyani?

Chakudya Chimodzi pa Tsiku (OMAD), makamaka chimatenga kusala kwakanthawi (IF) kwambiri. Mtundu wa NGATI ndikuthandizira ndikupeza zopindulitsa nthawi zambiri amatchedwa 14:10 kapena 16:8 (maola 14 mpaka 16 osadya, maola 8 mpaka 10 akudya chakudya chamadzulo katatu). OMAD imalimbikitsa 23:1-ndiwo maora 23 osala kudya, ndi ola limodzi lakudya patsiku. (Zokhudzana: Chilichonse Chimene Muyenera Kudziwa Zokhudza Kusala Kosatha)

Kwenikweni, mutha kudya chilichonse chomwe mungafune mu ola limodzi la kudya. Zakudya izi ndizofunika kwambiri liti mukudya kuposa chanimukudya (omwe, monga katswiri wazakudya, ndi chimodzi mwazodetsa 100 zanga ndi OMAD).

Pali malamulo 4 a OMAD:

• Idyani chakudya chimodzi patsiku.
• Idyani nthawi yomweyo tsiku lililonse (mkati mwawindo la ola limodzi).
• Idyani mbale imodzi, osabwereranso kwa masekondi kapena katatu.
• Chakudya chanu chiyenera kukhala mainchesi atatu okha (zomwe ndikuganiza zikutanthauza kuti muyenera kubweretsa wolamulira nkhomaliro?).

Izi zitha kumveka zoyipa-ndikhulupilira zimatero-koma chakudya cha OMAD chikuyamba kutchuka chifukwa ena odziwika komanso othamanga (omenyera MMA Ronda Rousey, mwachitsanzo) alankhula zakutsatira posachedwapa. Ndipo mukudziwa momwe zinthu izi zimagwirira moto wamoto!

Pali zonena kuti chakudya chimodzi patsiku chimatanthawuza "mapindu ozama" kuposa momwe zimawonekera ndi kusala kudya kwapakatikati, kuphatikiza kuchepa kwa kutupa ndi chiwopsezo cha matenda, komanso kuchuluka kwa ma cell. Komabe, palibe kafukufuku wotsimikizira mawu awa. Ndipo zoona zake n’zakuti ngozi zake n’zambiri kuposa mapindu alionse amene angakhalepo.

Zowopsa za OMAD

Mukapitilira maola 14 mpaka 16 opanda chakudya, mumakhala pachiwopsezo cha zovuta zambiri. Yoyamba mwa nkhani zamoyo izi, ndithudi, kukhala wolusa kotheratu. Mwinanso mwasekapo ponena za kukhala "wopachika," koma chowonadi ndichakuti kudya kosaloledwa uku sikungokupangitsani kukhala osasangalatsa. Pamene simunadye pafupifupi tsiku limodzi, thupi lanu limalowa munjala. Izi zitha kuwononga mphamvu zanu komanso kagayidwe kanu ka kagayidwe kathu (zomwe zingasokoneze aliyense amene ali ndi vuto lochepetsa kapena kukonza.)

Ndikosathekanso kupeza zomanga thupi zonse zomwe mungafune kuchokera ku chakudya chimodzi patsiku, ngakhale ndi chakudya chopatsa thanzi. Chakudya chopatsa thanzi ndichakudya chokwanira chamthupi. Zimapangidwira kuti muzitha kuchita masewera olimbitsa thupi kapena tsiku logwira ntchito ndi mphamvu komanso chidwi. Ndinganene kuti izi ndizosatheka ndi OMAD.

Kudya masitayelo a OMAD kungayambitsenso kudya kwambiri mu ola limodzi patsiku ndipo kumatha kusandulika "kudya tsiku lachinyengo" ola limodzi la kudya chilichonse chomwe mungafune chifukwa mwadzinyima nokha kwa maola 23. Ngakhale pali gawo lamaganizidwe pa izi, zimakhalanso ndi thupi: Ngati mukudya chakudya ndi shuga wochepa wamagazi, thupi lanu limalakalaka zopatsa mphamvu, monga shuga kapena ma carbs oyera. Kudya chakudya chanu chonse chatsiku mu ola limodzi kungayambitsenso vuto lalikulu la m'mimba. (Zogwirizana: Momwe Mungadziwire Mukamadya Kudya Kambiri)

Chofunika kwambiri, kwa amayi, mahomoni amakhudzidwa kwambiri ndi shuga wamagazi. Shuga wamagazi akatsika, cortisol ndi mahomoni ena opanikizika amakhudzidwa. Ndipo mahomoni anu akamapita movutikira, malingaliro anu, nthawi, kagayidwe, ndi kulemera kwake zonse zimatha kukhudzidwa. Kutsatira OMAD kumabweretsa kusinthasintha kwa magazi m'magazi ndikukusiyani kuti muzidya mopitilira muyeso, kutsatiridwa ndi kusokonezeka kwakanthawi kwamankhwala ndi mahomoni.

Matupi azimayi onse ndi osiyana-ndipo sindikulimbikitsanso 16: 8 kusala kwakanthawi kwa aliyense chifukwa cha izo. (Zokhudzana: Zomwe Akazi Oyenerera Ayenera Kudziwa Zokhudza Kusala Kosatha) Mwachitsanzo, ena amatengeka kwambiri ndi kusala kudya kwakanthawi kochepa kuposa ena. Azimayi ena amafunika kudya chakudya choyamba m'mawa, pamene amayi ena amatha kudikira mpaka atatha masewera olimbitsa thupi. M'malo momvera zomwe mukufuna monga munthu aliyense, chakudyachi chimatanthauza kunyalanyaza zosowa za thupi lanu, njala, komanso kusinthasintha kwa moyo watsiku ndi tsiku (monga moni, kupita ku brunch kapena chakudya chamadzulo ndi anzanu!), Ndikudya mopanda nzeru nthawi yomweyo tsiku lililonse.

Mfundo Yofunika Kwambiri

Ngakhale nthawi zambiri ndimakonda kudziyesa pang'ono, OMAD imangokhala OMG ayi za ine. Zikomo, kenako!

Onaninso za