UKUDLA KWEMPI: KUSEBENZA KANJANI? IZINZUZO, IZINGOZI NENDLELA YOKULANDELA - PAMPEREDPEOPLENY.COM

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Ikhaya Ezempilo Ukuphila kahle Wellness oi-Shivangi Karn Ngu UShivangi Karn ngoJuni 12, 2020

Ukudla kwempi yohlobo lohlelo lokudla lapho umuntu azila khona noma engondli amahora angama-20 ngenkathi edla kakhulu amahora amane. Le ndlela yokuzila yokuzila ibizwa ngezikhathi ezithile ukuze ilingise indlela yokuphila yamaqhawe asendulo.

Ezikhathini zasendulo, amaqhawe ayaziqeqesha noma alwe usuku lonke futhi enze idili kusihlwa. Lokhu bekuyimfihlo yemizimba yabo enamandla nemisipha. Njengoba ukubaluleka komzimba omuhle nomzimba ophethwe kahle kukhuphukile kulezi zinsuku, abantu balandela izinhlelo ezahlukahlukene zokudla ukuze bagcine imizimba yabo isendleleni. Futhi lokhu kwenze uhlelo lokudla lwamaqhawe ludume ngokunciphisa isisindo ngempumelelo. Kepha, kuphephile futhi kunempilo? Bheka le ndatshana.

I-Idea Beyond Warrior Diet

Ungase uzibuze ukuthi kungani ukuzila ukudla amahora amade kangaka lapho ukuzila ukudla kungenziwa ngezinye izindlela eziningi ezifanayo. Isizathu ukuthi lapho umuntu eqala ukudla amaqhawe, amandla abo wentando aya eba namandla enqubweni yokulawula isifiso sabo sokudla. Lokhu kusiza ukuthuthukisa ukugxila kwabo nokugxila kwabo.

Ukuzila ukudla amahora amaningi nakho kusiza ukukhipha umzimba emzimbeni futhi kukhuthaze ukulungiswa emazingeni amaselula.

Isebenza kanjani?

Ukudla okuneqhawe, eminyakeni yamuva nje, sekuthandwa kakhulu ekunciphiseni isisindo noma ezinhlelweni zokuthuthukisa ukusebenza. Lokhu kudla akusekelwa isayensi, kepha nakho kwabantu.

Ukudla kwempi kususelwa kuhlelo lokudla olungama-20: 4. Kumahora angama-24, iwindi lokuzila lamahora angama-20 lihloselwe ukuzila ukudla noma ukudla okuncane njengoketshezi olunama-zero-khalori, imikhiqizo yobisi noma izithelo ezingavuthiwe nemifino. Ewindini lamahora amane elisele, umuntu uvunyelwe ukusebenzisa noma yini nokuthi ufuna malini.

Kuhle ukudla ukudla okunempilo noma ukudla okwenziwe ekhaya ngesikhathi sokudla futhi ugweme ukudla okusheshayo njenge-pizza noma i-burger njengoba kungaphazamisa isisu sakho noma kubangele ukuqumba.

Ukudla okwenziwa ngamaqhawe kungenye yezindlela zokuzila ukudla ngezikhathi ezithile njengoba okwedlule kusekelwe ku-20: 4 ngenkathi eyokugcina ingu-16: 8 (amahora angu-16 okuzila ukudla namahora ayisishiyagalombili okudla).

Indlela enhle yokwenza ukudla kwempi yempi ukuzila ukudla kusukela ngo-7 noma ngo-8 kusihlwa kuze kube ngu-3 noma 4 ntambama. Kusihlwa ungadla izitsha zakho ozithandayo ezinempilo.

Izinzuzo Zokudla Kwamaqhawe

1. Ukuphathwa kwesisindo: Ukuzila isikhathi eside ekudleni kwempi kungasiza ekunciphiseni amafutha amaningi emzimbeni futhi kubangele ukunciphisa umzimba. Kuyasiza futhi ukwandisa isisindo semisipha esikhundleni samafutha.

2.Kulawula amazinga kashukela: Ukuzila ukudla amahora amade ngokudla okuncane kuphumelela kakhulu ekulawuleni izimo ezingalapheki njengesifo sikashukela. Yize ukuphepha kanye nezinzuzo zokudla okuyiqhawe kwabanesifo sikashukela kunqunyelwe ezifundweni ezimbalwa, kukhombisile ukwehla kwesisindo kanye nokunciphisa izidingo ze-insulin kokutholakele okuningi. [1]

Kuthuthukisa impilo yenhliziyo: Lolu hlelo lokudla lubonise ukwehla okuthembisayo engozini yenhliziyo ezifundweni ezimbalwa. Izinzuzo zokudla kwempi ekunciphiseni ubungozi obuhlobene nenhliziyo zidinga izifundo eziningi. Kodwa-ke, ezinye izifundo zithi uhlelo lokudla lwamaqhawe lukhombisa imiphumela esebenzayo ngokuhamba kweminyaka.

4. Kugwema izifo ezivuthayo: Olunye ucwaningo luthi ukuzila ukudla kuveza umphumela wokulwa nokuvuvukala ohlelweni lwe-neuroimmune (olubhekele ukuvikela ama-neuron kumagciwane). [okubili] Ukudla kwempi kusiza ukunciphisa impendulo yokuvuvukala futhi kungavimbela nezimo ezihlobene.

Kuthuthukisa ukusebenza kobuchopho: Njengoba kushiwo ngenhla, indlela yokudla eyiqhawe ithuthukisa amandla entando nemisebenzi yokuqonda. Lokhu kusiza ukunciphisa ukulimala kwezinzwa zobuchopho, ukuthuthukisa inkumbulo, ukugxila, ukugxila, ukusiza ekulungisweni kwe-DNA futhi kunciphise ukwehla kwengqondo okuhlobene nobudala.

6.Ikhipha umzimba emzimbeni emzimbeni: Ucwaningo luthi ukuzila ukudla isikhathi eside kudala ukukhiqizwa kwe-enzyme ekhipha ubuthi emzimbeni. Iguqula i-microbiota yamathumbu, ivule amaseli ama-stem futhi inyuse i-mitochondrial biogenesis (ukukhula nokuhlukaniswa kwe-mitochondria ekhona) kumaseli ezinzwa nakwezinye izingxenye zomzimba. [3]

Nebubi Of The Warrior Ukudla

1. Akusebenzi kumaqembu athile abantu: Ukudla kwempi akuhloselwe wonke umuntu njengabantu:

isivele inezimo zezokwelapha esezikhona ezifana nesifo sikashukela noma isifo senhliziyo,
zikhuluphele,
badala,
yizingane noma intsha (kuze kufike eminyakeni engu-18),
banezinkinga zokudla futhi
abesifazane abakhulelwe noma abancelisayo.

2. Iza nemiphumela engemihle: Ngenkathi umuntu edla amaqhawe, angazizwa nemiphumela ethile emibi ekuqaleni njengokuqunjelwa, ikhanda, amandla amancane, ukucasuka, isiyezi, ukukhathala nokukhathazeka.

3. Ukuzuza kwesisindo: Ewindini lokuphakela, abanye abantu bangabhebhana ngokudla okungenampilo okuthosiwe, okunoshukela noma okusetshenzisiwe. Ngakho-ke, inani lama-calories abawathathe ngesikhathi sokudla iwindi lingeqa amakhalori abalahlekile ngesikhathi sewindi lokuzila. Lokhu kungadala ukuzuza kwesisindo.

4. Kungahlakulela ukuzitika ngotshwala: Uma umuntu azila ukudla cishe amahora angama-20 ngosuku, maningi amathuba okuthi angahlakulela imikhuba yokudla ngokweqile. Ukudla okuyiqhawe kudinga amandla okuqina ukuze ulambe amahora amaningi. Uma ngenxa yezizathu ezithile noma ingcindezi yephuka, abantu bangaqala ukubhuza ngokungadingekile, ngaleyo ndlela bephule umthetho wabo wokudla oyiqhawe.

5. Ukushoda kwezakhamzimba ezithile: Njengoba uzobe udla amahora amane kuphela ngosuku, kwesinye isikhathi kungaba nzima ukufaka zonke izakhamzimba ezibalulekile esikhathini esincane. Lokhu kungadala ukushoda kwezakhamzimba ezithile emzimbeni.

Indlela Yokulandela

Abantu abaqala ngokudla kwempi kufanele balandele ngokuqinile umthetho-wamasonto amathathu okuqala. Isigaba ngasinye sithatha isonto. Lokhu kubalulekile ukwenza umzimba wakho ujwayele uhlobo lokudla ngaphandle kwemiphumela emibi:

1. Isigaba 1: Isigaba se-Detox

Ngesikhathi samahora angama-20 wokuzila ukudla, sebenzisa ama-calories angama-500-600. Kubandakanya:

Iziphuzo ezinqunyelwe emanzini, ubisi, itiye ngaphandle koshukela nekhofi elimnyama (akukho ushukela, akukho khilimu)
Izithelo ezingavuthiwe (ezinoshukela omncane) njengobhanana, i-apula nekhabe
Okunye ukudla okufana neyogathi, ijusi yemifino kanye namaqanda abilisiwe

Ngesikhathi samahora amane sokudla kwewindi, dla ukudla okufana nesaladi, ubhontshisi, okusanhlamvu okuphelele kanye namaprotheni ezitshalo (udali kanye namantshontsho).

2. Isigaba 2: Amafutha aphezulu

Ngesikhathi samawindi angama-20 wokuzila ukudla, sebenzisa njengokusho kwalolu hlu olushiwo ngenhla.

Ngesikhathi sewindi lokudla,

kudle imifino eshubile, amaprotheni (ama-ounces ayisithupha) njengenkukhu, inhlanzi, inyama epholile, i-turkey noma imfanzi
Idlanzana lamantongomane noma izithelo ezomisiwe ezinjengama-alimondi, ama-walnuts noma ama-pecans.

3. Isigaba 3: Ukuhamba ngebhayisikili kweCarb

Ngesikhathi samawindi angama-20 okuzila ukudla, ukudla kuzohlala kufana njengoba kushiwo ngenhla.

Iwindi lokudla lamahora amane lizohluka kancane. Izinsuku eziyisikhombisa zizohlukaniswa ngama-protein amaningi kanye nokudla okuphezulu kwe-carb.

Usuku noma ezimbili, kufanele udle ukudla okunama-carbs amaningi namaprotheni aphansi.

Ngemuva kwalokho, ngolunye usuku noma ezimbili, yidla ukudla okunamaprotheni amaningi kanye ne-carbs ephansi.

Phinda inqubo ngokushintshana ngesonto.

Ngesikhathi sefasitela lokudla ngezinsuku ezine-carb ephezulu, yidla okungenani i-carbohydrate eyodwa njengelayisi, amazambane, i-oats noma i-pasta nokunye ukudla.

Ngesikhathi sefasitela lokudla izinsuku ezinamaprotheni aphezulu, yidla okungenani amaprotheni ezilwane eyodwa kulandele okunye ukudla.

Phinda kusuka esigabeni sokuqala ngemuva kokuphothulwa kwesonto lesithathu.

Ukuphetha:

Umqondo odle ukudla kwempi wenziwa ngu-Ori Hofmekler, isazi sezempilo, ezinsukwini zakhe ebusosheni. Kwakungukubona kwakhe nokuhlangenwe nakho kwakhe okwaholela ekuthuthukisweni kokudla. Ukudla okuyiqhawe kuphephe kakhulu futhi kuyasebenza uma kwenziwa kahle, ngemuva kokubonisana nesazi sezempilo. Into eyodwa okufanele uyikhumbule, indlela yokudla kungenzeka ingakhombisi umphumela omkhulu ekuqaleni kepha eminyakeni ezayo izonikeza imiphumela elindelekile.