Intermittent Fasting Tracker

Landelela ukuzila kwakho ngezikhathi ezithile kalula ngolwazi olubushelelezi. Kungakhathaliseki ukuthi ungumqali noma uchwepheshe ngokushesha, lolu hlelo lokusebenza lokuzila ukudla lukusiza ukuthi uhlale usesikhathini, uqaphe inqubekela phambili, futhi ufinyelele imigomo yakho yokwehlisa isisindo ngokushesha. Finyelela ukuqonda okwenziwe ngokwezifiso, amathiphu okuzila ukudla, kanye nesibali sikhathi sokuzila ukudla ngesikhathi sangempela ukuze uzuze ubuwena obungcono.

Izinto Ezi-6 Ozozithanda Ngalolu hlelo Lokulandelela Ukuzila Ukudla
- Ukuzila ukudla kwansuku zonke ngezikhathi ezithile ngezinhlelo ezingu-30
- Isibali sikhathi sokuzila ukudla kanye newashi lokuzila ukudla elinamacebiso okugcina isikhathi sakho sokuzila ukudla
- Ukuqonda okuhle kanye nesikhathi sokuqonda isikhathi sakho sokuzila ukudla kangcono
- Isibali samanzi, isibali sesisindo kanye nesibali sokulinganisa uhambo lwakho lokunciphisa isisindo
- Amabheji empumelelo yamanzi
- Isibonisi somsebenzisi esilula kakhulu nesilula sokuqala uhambo lwakho olusheshayo

Izizathu Ezi-4 Zokuthi Kungani Kufanele Ukhethe
- Isibonisi somsebenzisi esilula nesilula
- Landelela inqubekela phambili yakho yokuzila ukudla kanye namanzi
- Izinhlelo zokuzila ukudla ezingaphezu kuka-30 zabaqalayo, abesifazane nabesilisa
- Amathiphu kanye nokuqonda

Ukusekelwa Kwazo Zonke Izinhlelo Zokuzila Ukudla
- Izilinganiso Zansuku Zonke: Khetha kusuka ku-12:12, 16:8, 20:4, nokuningi.
- Amashejuli Athuthukisiwe: Ukusekelwa kwe-OMAD (Isidlo Esisodwa Ngosuku) kanye no-23:1.
- Ukuzila Okude: Landela amafasitela amade kusukela emahoreni angu-24 kuya kwangu-48. Amashejuli okuzila ukudla ande (ngaphezu kwamahora angu-24) kufanele aqalwe kuphela ngaphansi kokuqondisa kochwepheshe bezempilo.
- Amashejuli Amasonto Onke: Phatha kalula amashejuli okuzila ukudla amasonto onke angu-5:2 noma angu-4:3.
- Isebenza kanye nanoma yisiphi isitayela sokudla, kufaka phakathi i-keto, i-carb ephansi noma i-paleo — akukho ukubalwa kwamakhalori okudingekayo.

Izici Zamahhala

- Isikhathi Sokuzila: Isikhathi esilula ngokubala phansi bukhoma; izinhlelo zamahhala 12:12, 14:10, 16:8 nokuningi. Qala, hlela, hlela noma uqale ngokuzenzakalelayo noma nini.
- Amashejuli Amasonto Onke: Ukuzila ukudla kwamasonto onke okuhleliwe ngokuzenzakalelayo; izinhlelo "zeqa ukudla okukodwa" kanye "nokudla okukodwa" ngamafasitela alungisekayo nsuku zonke.
- Izigaba Zokuzila: Bukela umzimba wakho ngesikhathi sangempela: ukwenyuka/ukwehla koshukela egazini, i-ketosis, ukushisa kwamafutha, i-autophagy nokuningi.

- I-Water Tracker: Ukungena okukodwa ku-ml/fl oz ngomlando wansuku zonke, wamasonto onke kanye nowenyanga kanye nezikhumbuzi.

- Isisindo kanye nokulinganisa: Landelela isisindo, ukhalo, isifuba, izinqe kanye nethanga ngamashadi enqubekela phambili ahlanzekile.

- Inqubekela phambili kanye nezibalo: Amahora aphelele, isilinganiso, ukushesha okude kakhulu, i-% yokuqedela kanye nomlando wokuzila ukudla ogcwele.
- Imigqa kanye Nempumelelo: Thola amabheji, yakha imigqa bese ujoyina izinselele zokuzila ukudla.
- Ukulandelela Imizwa: Bhala phansi ukuthi uzizwe kanjani ngemva kokuzila ukudla ngakunye bese wengeza amanothi akho.
- Funda: Inkambo yabaqalayo, iziqondiso zokuzila ukudla
- Izikhumbuzi Ezihlakaniphile: Izikhumbuzi zokuzila ukudla, ukudla kanye namanzi kanye nesaziso esiqhubekayo sokukhiya isikrini.
- Amawijethi: Ukuzila ukudla, ukuthuthuka kwamanzi kanye nesisindo khona kanye esikrinini sakho sasekhaya.

Kuyini Ukuzila Ukudla Okungapheli
Ukuzila ukudla okungapheli kuyindlela yokudla enqunyelwe isikhathi eshintshana phakathi kwezikhathi zokudla nokuzila ukudla. Ngokungafani nokudla kwendabuko, akukhawuleli ukudla okuthile kodwa kugxila ekutheni udla nini. Izindlela ezivamile zifaka phakathi indlela ye-16/8, lapho uzila khona ukudla amahora angu-16 bese udla ngaphakathi kwefasitela lamahora angu-8, kanye nendlela ye-5:2, ehilela ukudla ngokujwayelekile izinsuku ezinhlanu kanye nokudla amandla ancishisiwe izinsuku ezimbili.

Ukuzila ukudla ngezikhathi ezithile kwaziwa ngokusekela ukwehla kwesisindo, ukuthuthukisa impilo ye-metabolic, nokuthuthukisa ukugxila ngokukhuthaza ukushiswa kwamafutha nokunciphisa amazinga e-insulin. Ngesikhathi sokuzila ukudla isikhathi eside umzimba wakho ungangena ku-ketosis bese uqala izinqubo ezifana ne-autophagy, okukusiza ukuthi ushise amafutha ngokwemvelo. Kungashintshwa ngezindlela zokuphila ezahlukahlukene, okwenza kube yindlela eguquguqukayo yokudla okunempilo.

Isaziso Esibalulekile
Lolu hlelo lokusebenza luhloselwe impilo enhle kanye nezinjongo zolwazi kuphela. Alunikezi iseluleko sezokwelapha, ukuxilongwa, noma ukwelashwa. Ukuze uthole isiqondiso esihlobene nezimo zempilo, ukuphathwa kwesisindo, izinhlelo zokudla, noma izinkinga zezokwelapha, sicela uxhumane nochwepheshe wezempilo ofanelekayo.

Uma unemibuzo mayelana nohlelo lokusebenza, sicela usithumelele i-imeyili ku-healthydietdev@gmail.com
Siyajabula ukusiza.