I-IIFYM (Uma Ilingana Namakhrosi Akho) ichazwa njengohlobo lwefilosofi yokudla egxile ekunciphiseni isisindo ngaphandle kokuzikhandla ngokweqile. Ikuvumela ukuthi udle ukudla okufanela ama-macros akho esikhundleni sokukhetha imisebenzi enzima ukuze ukhiphe amakhilogremu engeziwe.
Esikhundleni sokugxila kuma-calories, ukudla kwe-IIFYM kugxile kuma-macronutrients, okuhlanganisa ama-carbohydrate, amafutha, namaprotheni njengoba ukubala ama-calories kuyisicefe futhi kuyinselele kwabaningi. Ifomu elithi IIFYM selidumile, ikakhulukazi kubantu abafisa ukunciphisa umzimba. Ukudla kukhululekile kakhulu kunezinye ngoba akuvimbeli kakhulu, ngaleyo ndlela kuthandwa abaningi. Kuyathakazelisa ukuthi i-IFYM ivumela ukusetshenziswa kwakho konke ukudla, inqobo nje uma kufanelana namamakhro akho ansuku zonke. Phakathi neminyaka edlule, abantu abakhuluphele bafuna izindlela ezihlukene zokunciphisa isisindo sabo esiningi, futhi indlela ye-IFYM ibonakale iphumelela ngendlela evelele. Nansi inkomba yabaqalayo yokudla kwe-IFYM.
Incazelo yokudla kwe-IFYM
Lesi yisitayela sokudla esigxila kuma-macronutrients esikhundleni sama-calories. Ama-macronutrients noma ama-macronutrients izinhlobonhlobo zokudla okunikeza amandla futhi ezidingekayo ngobuningi. Ikakhulukazi, zihlukaniswe zibe izinhlobo ezine, nakuba zintathu kuphela ezifakwe kulokhu kudla, okuhlanganisa amaprotheni, amafutha, nama-carbohydrate. Utshwala buphakathi kwabo, kodwa abufakwa ekudleni kwe-IIFYM. Kudingeka izinyathelo ezimbalwa ukulandela lokhu kudla kalula;
- Bala ama-macros akho - abantu babala inani lamafutha, ama-carbohydrate, namaprotheni adingekayo nsuku zonke, okuhloswe ngawo ukufeza imigomo ebekiwe yesisindo.
- Ukufeza ama-macros akho- Lapho unquma ama-macros, ukugcinwa kuphela kuyadingeka ngaphakathi kwawo nsuku zonke. Nokho, ukusetshenziswa kokudla kuyabanjwa, futhi kudingeka izinguquko.
Ngenxa yokuthi zonke izinhlobo zokudla zigunyaziwe, abantu abaningi babheka ukudla kwe-IFYM njengesingeniso sendlela yokuphila engcono kusukela ekubaleni ama-calories ngokuqinile futhi ngaphandle kwawo wonke amaqembu okudla. Lokhu kudla kuyasebenza kulabo abafisa ukunciphisa isisindo, nakuba abantu abafuna ukukhuluphala bangakuhlanekezela.
Inhloso yama-macronutrients ahlukene
amaprotheni
Amaprotheni ahilelekile ekwakheni nasekwenzeni imisipha. Ngokuvamile, iphrotheni egcwele yakhiwa ama-amino acid angabalulekile futhi abalulekile. Umzimba womuntu ungakhiqiza okungabalulekile kuyilapho amaprotheni okudla ehlinzeka ezibalulekile ezibalulekile ekwakheni imisipha. Noma nini lapho ukudla kwamaprotheni kuphakeme kunokuwohloka kwawo, umuntu ubhekwa njengesakhiwo semisipha noma isimo se-anabolic. Ngakho-ke, ukusetshenziswa ngokweqile kwamaprotheni kuzosiza ekwakheni imisipha. Umzimba wakho uguqula noma iyiphi iphrotheni eyengeziwe ibe ushukela ngenqubo ye-gluconeogenesis.
carbohydrate
Umzimba womuntu uthanda ama-carbohydrate njengomthombo wamandla. Kodwa-ke, okunye ukudla okune-carb ephansi kuye kwakhuthaza abantu ukuthi bathathe amanani amancane ama-carbohydrates ekudleni kwabo. Ngokuphambene, labo abafisa ukwakha izicubu zomzimba kufanele bengeze amanani abalulekile ama-carbohydrate ezitsheni. Le macronutrient ikunika amandla okusebenza kanzima isikhathi eside, ikhulisa i-hormone yokukhula nokwakha imisipha. Futhi, lapho ama-carbohydrate engeziwe ehlinzeka nge-glucose, kancane kancane itholakala kumaprotheni. Ngenxa yalokho, umzimba ngeke uphule amaprotheni akhuphula ukukhula kwemisipha.
Amafutha
Amafutha abalulekile empilweni yomuntu, ikakhulukazi kwabesifazane. Anomthelela ekumunceni amavithamini D, E, A, no-K, anamafutha ancibilikayo. Ukwengeza, athinta amazinga e-estrogen, futhi ngaleyo ndlela abesifazane batuswa ukuba bathathe amanani aphakathi kwamafutha. Lokhu kusiza ukugcina amazinga e-estrogen elingana ngoba ukuncipha ngokweqile kungase kuholele ekulimaleni kwe-metabolic. Ngaphezu kwalokho, i-estrogen isekela ukululama kokujima, okusho ukuthi ungasebenza ngokungaguquki amahora amade ngaphandle kokuzikhandla. I-MCT kanye ne-omega-3 fatty acids ibalulekile ekuqeqesheni. Ngaphezu kwalokho, basheshisa ukululama, banciphise ukuwohloka kwemisipha futhi bakhuphule ukwakheka kwamaprotheni.
Izinzuzo zezempilo zokudla kwe-IFYM
Ukuvumelana nezimo
Iwebhusayithi ye-IFYM iqinisekisa inkululeko yokukhetha ukudla. Ikhangisa lesi sitayela sokudayetha njengesiguquguqukayo njengoba sengeza ukudla okunhlobonhlobo okuphezulu kunokunye. Ngaphezu kwalokho, kukhuthaza abantu ukuthi badle ukudla okuhlukile ngaphakathi kwezinhloso zabo ezinkulu. I-IFYM ihlose ukuqinisekisa ukuthi ukuhlela ukudla akukhandla futhi nokudla kuyajabulisa, kukhuthaze abantu ukuthi bakulandele lokhu kudla. Ngaphezu kwalokho, ukudla kwe-IFYM kuthanda imifino ehlukahlukene, i-gluten-free noma i-paleo, nama-vegans ekudleni okukhethekile. Noma kunjalo, noma yisiphi isitayela sokupheka kanye nohlobo lwe-cuisine kufanelekile ohlelweni lwe-IFYM ngoba alunayo imikhawulo.
Ukwehlisa isisindo
Isisindo siyalahleka lapho umzimba ushisa amakholori amaningi kunokudla kwawo. Lokhu kuhilela ukunciphisa cishe ama-calories angu-500 kuya kwangu-750 ngosuku. Umuntu angase azuze lokhu ngokunamathela ekudleni kwe-IFYM. Ukwenyuka kokusetshenziswa kwekhalori kubangela ukukhuluphala. Ngakho-ke, abantu abafuna ukuzuza isisindo kufanele bakwazi ukufeza izinhloso zabo ze-IFYM. Ucwaningo luthole ukuthi ukudla okudla amaprotheni okufana ne-IIFYM kuphakamisa i-metabolism futhi kusekela ukugcina isisindo sichithwa isikhathi eside. Naphezu kwalokhu, ucwaningo lubonisa ukuthi ukunciphisa ama-calories kunomthelela ekwehleni kwesisindo. Ngenxa yokuthi lokhu kudla kwehlisa ama-calories ngamaphesenti angu-15 kuya kwangu-25 kubantu abafuna ukunciphisa umzimba, ukuhambisana nakho kufanele kugcine ngokuncipha kwesisindo.
Yehla phansi
Ayicabangi ngama-micronutrients
Ama-micronutrients afana namaminerali namavithamini anokubaluleka okufanayo njengama-macronutrients emzimbeni ukuze akhule futhi athuthuke. Ngeshwa, ukudla kwe-IFYM kuyehluleka ukucabangela ukudla kwabo. Ososayensi bachaza ukuthi ama-micronutrients awakhiqizwa umzimba, okusho ukuthi atholakala ekudleni okusetshenzisiwe. Nokho, umuntu osohlelweni lokudla lwe-IFYM akanazo lezi zakhi zomsoco ezibalulekile. Ngokumangalisayo, ucwaningo luveza ukuthi abantu abayizigidi eziyizinkulungwane ezimbili nangaphezulu bahlangabezana nokushoda kwe-micronutrient.
Akukho kuvumelana nezimo ekubaleni okukhulu
Abanye abantu banezinselele zokuguqula izidingo zabo ezinkulu ukuze babhekane nezinguquko ezifana nokuncelisa ibele, ukululama kokulimala, nokugula. Ucwaningo lubonisa ukuthi umzimba wethu udinga amaprotheni aphezulu kanye nama-calories ukusheshisa ukululama futhi unxephezele ukulahleka kwesisindo somzimba esithambile kulandela isifo. Lokhu kudla kuyehluleka ukubhekana nezinye izinto ezibalulekile ngaphandle kokudla, njengemizwa, ukucindezeleka, ukulala, kanye nogqozi olusekela ukwehla kwesisindo.
Isiphetho
Uhlelo lwe-IFYM lokudla luvuna abantu ukuthi bakhe imisipha futhi banciphise isisindo ngaphandle kwemingcele. Ngaphezu kwalokho, ibheka ukubala inani lama-carbohydrate, amafutha, kanye namaprotheni adingekayo nsuku zonke, bese inquma ukudla okudlayo ukuze kuqinisekiswe ukuthi izidingo ze-macro ziyahlangatshezwa. Noma kunjalo, lokhu kudla akunaki ama-micronutrients futhi kungase kungafaneleki kubantu abanezinkinga ezithile zezokwelapha zokuphazamiseka kwemikhuba yokudla. Abanye abantu banezinselele zokugcina ukwehla kwesisindo isikhathi eside, futhi ngenxa yalokho bancamela ukusebenza nezazi zokudla ukuze bathole ukwesekwa nokuqondiswa. Ngokuphawulekayo, wonke umuntu ekudleni kwe-IFYM kufanele athathe ama-micronutrients anele njengamaminerali namavithamini ukuvimbela ukuthuthukiswa kwezifo ezishodayo.
GP
Umsebenzi kadokotela womndeni uhlanganisa ukuhlukahluka okubanzi komtholampilo, okudinga ulwazi oluningi kanye ne-erudition evela kuchwepheshe. Nokho, ngikholelwa ukuthi into ebaluleke kakhulu ngodokotela womkhaya ukuba umuntu ngoba ukubambisana nokuqondana phakathi kukadokotela nesiguli kubalulekile ekuqinisekiseni ukunakekelwa kwezempilo okuphumelelayo. Ezinsukwini zami zokuphumula, ngiyathanda ukuba semvelweni. Kusukela ebuntwaneni, bengikuthanda kakhulu ukudlala i-chess nethenisi. Noma nini lapho nginesikhathi sokuphumula, ngijabulela ukuzungeza umhlaba.
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