Kodi Kusala Kudya Nthawi Zonse N'kutani? Kufotokozedwa M'mawu Aanthu

Zamkati

• Kodi Kusala Kudya Nthawi Zonse N'kutani?
• Chifukwa Chani Kusala?
• Mitundu Yosala Kakanthawi
• Tengani Uthenga Wanyumba

Chodabwitsa chotchedwa kusala kwakanthawi pano ndi chimodzi mwazinthu zodziwika bwino kwambiri zathanzi komanso thanzi.

Zimaphatikizapo kusinthana kwa kusala kudya ndi kudya.

Kafukufuku ambiri akuwonetsa kuti izi zitha kupangitsa kuti muchepetse thupi, kukhala ndi thanzi labwino, kuteteza matenda komanso mwina kukuthandizani kuti mukhale ndi moyo wautali (1,).

Nkhaniyi ikufotokoza kusala kwakanthawi, komanso chifukwa chake muyenera kusamala.

Kodi Kusala Kudya Nthawi Zonse N'kutani?

Kusala kudya kosalekeza ndi njira yodyera yomwe mumayenda pakati pakudya ndi kusala kudya.

Silinena chilichonse chokhudza amene zakudya zoti mudye, koma m'malo mwake liti muyenera kuzidya.

Pali njira zosiyanasiyana zosala kudya, zomwe zimagawa tsiku kapena sabata kudya ndi kusala kudya.

Anthu ambiri amakhala "othamanga" tsiku lililonse, pomwe akugona. Kusala kudya kosalekeza kungakhale kosavuta monga kukulitsa kusala pang'ono kwakanthawi.

Mungathe kuchita izi mwa kusadya chakudya cham'mawa, kudya chakudya chanu choyamba masana ndi chakudya chanu chomaliza nthawi ya 8 koloko masana.

Ndiye mukusala mwaukadaulo kwa maola 16 tsiku lililonse, ndikuletsa kudya kwanu pazenera la ola la 8. Imeneyi ndiyo njira yotchuka kwambiri yosala kudya, yotchedwa 16/8 njira.

Ngakhale zomwe mungaganize, kusala kwakanthawi ndikosavuta. Anthu ambiri amafotokoza kuti akumva bwino ndikukhala Zambiri mphamvu pakusala.

Njala nthawi zambiri imakhala nkhani yayikulu, ngakhale itha kukhala vuto koyambirira, pomwe thupi lanu limazolowera kusadya kwa nthawi yayitali.

Palibe chakudya chololedwa nthawi yakusala, koma mutha kumwa madzi, khofi, tiyi ndi zakumwa zina zosakhala zopatsa mphamvu.

Mitundu ina ya kusala kwakanthawi imalola zakudya zochepa zochepa panthawi yakusala.

Kutenga zowonjezera kumaloledwa nthawi zambiri kusala kudya, bola ngati mulibe zopatsa mphamvu.

Kusala kudya kosalekeza (kapena "IF") ndi njira yodyera yomwe mumayenda pakati pa nthawi yakudya ndi kusala kudya. Ndi njira yodziwika bwino yathanzi komanso thanzi, ndikufufuza kuti mubwezeretse.

Chifukwa Chani Kusala?

Anthu akhala akusala kudya kwazaka zambiri.

Nthawi zina zinkachitidwa chifukwa chofunikira, pomwe kunalibe chakudya chilichonse.

Nthawi zina, zidachitika pazifukwa zachipembedzo. Zipembedzo zosiyanasiyana, kuphatikiza Chisilamu, Chikhristu ndi Chibuda, zimalimbikitsa kusala kudya.

Anthu ndi nyama zina nthawi zambiri zimathamanga mwachibadwa zikadwala.

Zachidziwikire, palibe chomwe chimakhala "chachilendo" posala, ndipo matupi athu ali ndi zida zokwanira kuthana ndi nthawi yayitali osadya.

Njira zosiyanasiyana mthupi zimasintha tikapanda kudya kwakanthawi, kuti timalola matupi athu kukula munthawi ya njala. Zimakhudzana ndi mahomoni, majini ndi njira zofunika kukonza ma cell (3).

Tikasala kudya, timachepetsa kwambiri shuga m'magazi ndi insulin, komanso kuwonjezeka kwakukulu kwa mahomoni okula (1).

Anthu ambiri amasala kudya nthawi ndi nthawi kuti achepetse kunenepa, popeza ndi njira yosavuta komanso yothandiza poletsa zopatsa mphamvu ndi kuwotcha mafuta (6, 7, 8).

Ena amachita izi kuti athandizidwe ndi thanzi, chifukwa amatha kusintha zinthu zosiyanasiyana paziopsezo (1).

Palinso umboni wina wosonyeza kuti kusala kwakanthawi kungakuthandizeni kukhala ndi moyo wautali. Kafukufuku wamakola amawonetsa kuti amatha kutalikitsa moyo wamunthu moyenera monga choletsa kalori (, 10).

Kafukufuku wina akuwonetsanso kuti zitha kuteteza kumatenda, kuphatikiza matenda amtima, matenda ashuga amtundu wa 2, khansa, matenda a Alzheimer's ndi ena (11,).

Anthu ena amangokonda kusala kwakanthawi.

Ndi "kuwakhadzula moyo" komwe kumapangitsa moyo wanu kukhala wosalira zambiri, pomwe mukukulitsa thanzi lanu nthawi yomweyo. Zakudya zochepa zomwe muyenera kukonzekera, moyo wanu uzikhala wosalira zambiri.

Kusasowa kudya 3-4 + patsiku (ndikukonzekera ndi kuyeretsa kumakhudzanso nthawi). Zambiri mwa izo.

Anthu amatha kusinthidwa nthawi ndi nthawi kusala kudya. Kafukufuku wamakono akuwonetsa kuti ili ndi maubwino ochepetsa thupi, thanzi la kagayidwe kachakudya, kupewa matenda ndipo mwina ingakuthandizeni kukhala ndi moyo wautali.

Mitundu Yosala Kakanthawi

Kusala kwakanthawi kwakhala kotsogola m'zaka zaposachedwa, ndipo mitundu / njira zingapo zatulukira.

Nawa ena mwa otchuka kwambiri:

• Njira ya 16/8: Kusala kudya kwa maola 16 tsiku lililonse, mwachitsanzo mwa kungodya pakati pa masana ndi 8pm.
• Idyani-Lekani-Idyani: Kamodzi kapena kawiri pa sabata, musadye chilichonse kuyambira tsiku limodzi, mpaka chakudya tsiku lotsatira (kusala kudya kwa ola 24).
• Zakudya 5: 2: Pakati pa masiku awiri sabata, idyani zopatsa mphamvu za 500-600 calories.

Ndiye pali zosiyana zina zambiri.

Pali njira zambiri zosiyanitsira kusala kwakanthawi. Zotchuka kwambiri ndi njira ya 16/8, Idyani-Lekani-Idyani ndi 5: 2 zakudya.

Tengani Uthenga Wanyumba

Malingana ngati mumamatira ku zakudya zabwino, kuletsa kudya pazenera komanso kusala kudya nthawi ndi nthawi kumatha kukhala ndi maubwino ena athanzi.

Ndi njira yothandiza kutaya mafuta ndikukhala ndi thanzi labwino, ndikupepukitsa moyo wanu nthawi yomweyo.

Mutha kudziwa zambiri zakusala kwakanthawi pano: Kusala Kosasunthika 101 - The Ultimate Beginner's Guide.