Okuqukethwe
Ukudla, 16:8 kunomthelela ekwehleni kwesisindo okusebenzayo, okutholwe abacwaningi baseNyuvesi yase-Illinois. Noma yikuphi ukusetshenziswa kwemikhiqizo esikhathini esingamahora ayisishiyagalombili phakathi kuka-10:00 no-18:00 amahora kanye nokuzila ukudla amahora angu-16 asele kuvumela abantu ukuba balahlekelwe cishe u-3% wesisindo somzimba ezinyangeni ezintathu nje kuphela, batshele ocwaningweni lwabo.
Abaphenyi basebenze neziguli ezingama-23 ezinesisindo sokukhuluphala ngokweqile. Ngamunye wabo ufinyelele eminyakeni engama-45 ubudala futhi waba nenkomba yomzimba ophakathi. Ababambiqhaza bavunyelwe ukuthi badle noma yikuphi ukudla nganoma yisiphi isamba phakathi kuka-10: 00 no-18: 00. Emahoreni ayi-6 asele bavunyelwe ukuphuza amanzi nezinye iziphuzo ezinekhalori eliphansi kuphela.
Ucwaningo luthathe amasonto ayi-12 lwaqanjwa kwathiwa “Ukudla kunegama“ 16: 8 ”ngoba ababambiqhaza badla amahora ayisishiyagalombili kuphela futhi bazila amahora angu-8.
Kutholakale ukuthi laba bantu kancane kancane bancipha futhi bathuthukisa umfutho wegazi. Ababambiqhaza bokufunda balahle cishe isisindo esingu-3%, kanti umfutho wegazi labo we-systolic wehla ngo-7 mm Hg.
Inzuzo enkulu yalokhu kudla ukuthi lolu hlelo lokudla lungaba lula futhi lube lula kubantu.
Ngokusho kososayensi, umphumela oyinhloko kulolu cwaningo ukuthi indlela ephumelelayo yokwehlisa isisindo akudingeki ifake ukubalwa kwekhalori noma ukukhipha ukudla okuthile.
2 izinhlobo zalokhu kudla
1. Usuku olulodwa lokudla ama-calories angu-500 kuphela kanti olunye lunakho konke okufiswa inhliziyo yakho.
2. Yidla ngokwesikimu 5: 2, unezinsuku ezi-5 zikumodi ejwayelekile, kanti izinsuku ezi-2 ezisele ukusebenzisa ama-calories angaphansi kwama-600 ngosuku.
Amathiphu wokudla
- Ukulwa nendlala ngesikhathi sokuzila, phuza iziphuzo ezishisayo ezinjengamakhambi we-herbal uzibophezele ekukhohliseni umzimba. Wozani nosizo nokuhlafuna ushungamu.
- Lapho ukuhluka kwezinsuku zokuzila ukudla kunikeza okuncamelayo izithelo, imifino, kanye nemikhiqizo yokusanhlamvu.
- Ungashintsha isikhathi sasekuseni nesokudla, kepha isidlo sokugcina ebenginaso ngo-18: 00.
Kodwa-ke, ngaphambi kokuthi uthathe isinqumo ngokudla okuthile, sincoma ukuthi ubonane nodokotela wakho.
Yiba nempilo!