Utangulizi.
Katika ulimwengu wa leo, watu wameendelea kutafuta njia mbalimbali za kuimarisha afya zao na kuishi maisha yenye afya na furaha. Mojawapo ya njia zilizo maarufu kwa sasa ni kufunga kwa muda wa kati (intermittent fasting).
Intermittent fasting ni nini?
Ni mbinu ya kula ambapo mtu hula kwa vipindi fulani na kufunga kwa vipindi vingine.
Kwenye intermittent fasting hauzingatii chakula gani ule bali unazingatia zaidi muda gani ule na muda gani usile.
Wanasayansi wengi (neuroscientist) kama Mark Mattson wamethibitisha kwamba binadamu anaweza kukaa kwa masaa mengi au hata siku kadhaa bila ya kula chakula.
Jinsi intermittent inavyofanya kazi.
Baada ya masaa mengi bila ya chakula mwili unatumia sukari ya mwilini na kubakiza kiasi kidogo sana na baada ya hapo mwili unaanza kuchoma mafuta yaliyopo mwilini hii process inaitwa metabolic switching. Zoezi hilo likiendea kwa kipindi cha wiki mbili na kuendelea ndio unaona mabadiliko .
Aina za intermittent fasting.
16/8 fasting- ni kula kwa masaa 8 na kufunga kwa masaa 16 , pamoja na kupunguza kipimo cha chakula unachokula.
mfano 1 ; kuanzia saa saba mchana hadi saa mbili usiku unaweza kula, ila hauli chakula cha asubuhi (kifungua kinywa) ,inapofika saa tatu usiku unaanza kufunga hadi kesho saa saba mchana ndio utafungua, mfumo huu unapendelewa na watu wengi kwa sababu muda mwingi wa kipindi cha kufunga watu wanakua wamelala.
mfano 2; kuanzia saa nne asubuhi hadi saa kumi na mbili jioni unaweza kula,inapofika saa moja usiku unaanza kufunga na hautafungua hadi kesho yake saa nne asubuhi tena. mfumo huu ni mzuri pia haswa kwa watu wanaopendelea kula chakula cha asubuhi ( kifungua kinywa).
5:2 fasting- ni kula siku 5 za wiki tu na kufunga kwa siku 2 zilizobaki na kula mara moja kwa siku katika siku mbili hizo unazofunga.
Mfano ;unaweza kula siku zote za wiki isipokuwa jumatatu na jumanne na siku izo mbili utakua unakula mlo mmoja kwa siku na kula kipimo cha kawaida cha chakula.
Kuna aina zengine za kufunga ila izo zina masaa mengi ya kukaa bila kula chakula, mfano 24,36,48 na 72. Ni ngumu na hazipendelewi na watu wengi, kwa sababu ni hatari kwa afya kama bindamu atafunga kwa mfumo huo kwa muda mrefu/ wa miaka mingi.
Inachukua wiki mbili hadi nne kuona matokeo ya intermittent fasting, mwanzoni inaweza kuwa ni ngumu , kusikia njaa sana,mwili kuchoka, kichwa kuuma, na hasira kuongezeka hii yote ni kwa sababu unaubadilisha mwili kuingia kwenye mfumo usiozoea.
Vitu vya kula katika kipindi cha kufunga.
Kunywa chai au kahawa asubuhi alafu kunywa maji mara kwa mara.
Usinywe vimiminika vyenye calories kama vile soda,processed juice.
Vitu vya kula baada ya kufungua
Fungua kwa kunywa smotthie yenye mchanganyiko wa matunda tofauti ,na kula mlo kamili wenye carbohydrates, protein, fats.
kula kipimo cha kawaida na usile kupitiliza usijaribu kufidia chakula ulichokikosa wakati umefunga, ukifanya ivyo hautaona matokeo ya mfumo huu
Uzuri wa intermittent fasting unaweza kula vya kula vya aina tofauti bila ya kuhofia.
Faida za kufunga
Kupunguza uzito
Kufunga kwa muda wa kati ni njia bora ya kupunguza uzito. Kwa kufunga kwa vipindi fulani, mwili unatumia akiba ya mafuta kama chanzo cha nishati badala ya chakula unachokula. Hii inasababisha upotezaji wa uzito. Pia, kufunga husaidia katika kudhibiti hamu ya kula, hivyo kupunguza ulaji wa kalori.
Kuimarisha uwezo wa mwili kuhisi insulini
Kufunga kwa muda wa kati kunaongeza ufanisi wa insulini mwilini. Hii husaidia kudhibiti viwango vya sukari ya damu, kuepusha kiwango cha juu cha sukari na hatari zinazohusiana na ugonjwa wa kisukari aina ya 2.
Kuongeza afya ya moyo
Kufunga kwa muda wa kati kuna faida kubwa kwa afya ya moyo. Inasaidia kupunguza viwango vya cholesterol mbaya, shinikizo la damu na viashiria vingine vya ugonjwa wa moyo. Hii inapunguza hatari ya kupata magonjwa ya moyo na kiharusi.
Kuchelewesha kuzeeka
Utafiti umeonyesha kuwa kufunga kwa muda wa kati kunaweza kusaidia katika kuchelewesha kuzeeka. Kwa kuwezesha mwili kufanya mchakato wa autophagy, kufunga huondoa seli zilizoharibika na kuchochea uzalishaji wa seli mpya, hivyo kuchelewesha mchakato wa kuzeeka.
Kuimarisha utendaji wa ubongo
Kufunga kwa muda wa kati kumesaidia kuimarisha utendaji wa ubongo. Kwa kuongeza uwezo wa mwili kuzalisha protini inayoitwa BDNF, kufunga kwa muda wa kati husaidia kuboresha kumbukumbu, uwezo wa kujifunza na kazi nyingine za kiutambuzi.
Hitimisho
Kufunga kwa muda wa kati ni njia ya kipekee na yenye ufanisi katika kuboresha afya na ustawi wa mtu ,Ila sio kila mtu anaweza kufunga kwa kipindi.Baadhi ya watu wasioruhusiwa kufunga kwa kapindi ni watoto chini ya miaka 18, wanawake wajawazito na wanaonyonyesha,watu wenye ugonjwa wa kisukari 2, watu wenye matatizo ya kutopenda kula.Kumbuka kuwa kabla ya kuanza mfumo wowote wa kufunga, ni muhimu kushauriana na daktari au mtaalamu wa afya ili kuhakikisha kuwa ni salama na inafaa kwa mahitaji yako ya kibinafsi. Kila mtu ana mahitaji tofauti, na kufunga kwa muda wa kati kunaweza kuwa na matokeo tofauti kwa kila mtu.
47 Comments
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I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
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