ശരീരഭാരം കുറയ്ക്കാൻ ഇന്റർമിറ്റന്റ് ഫാസ്റ്റിങ്സുരക്ഷിതമോ?

May 04, 2023 Lifestyle Desk

ഇടവിട്ടുള്ള ഉപവാസമാണിത്. ദിവസം 12 മുതല്‍ 16 മണിക്കൂര്‍ വരെ ഉപവസിച്ച്, ബാക്കി സമയം ഇഷ്ടമുള്ള ഭക്ഷണം കഴിക്കുക എന്നതാണ് ഇവിടെ ചെയ്യുന്നത്.

[{"selector":"#anim-ca8964ae-f5eb-4d85-b2d2-818f96a3c846","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4ee814e8-e753-4feb-8a7c-96a8f95355b7","keyframes":{"transform":["translate3d(99.75728%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5a3de9a0-1572-4dc5-a166-e19b94bbae5c","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-8e31fff8-6cc4-44c2-a6bb-4fd3ac551a82","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] എന്താണ് ഇന്റർമിറ്റന്റ് ഫാസ്റ്റിങ്?

ഉപവാസത്തിന് ശേഷം ആരോഗ്യകരമായ ഭക്ഷണക്രമം പിന്തുടരുക. കാർബോഹൈഡ്രേറ്റുകൾ അമിതമായി കഴിക്കാതെ ഉയർന്ന പ്രോട്ടീൻ അടങ്ങിയ ഭക്ഷണം കഴിക്കുക.

[{"selector":"#anim-58cc6057-4f05-4bc7-8b08-9a12a566fb8c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9ab248e0-7fe3-4297-9b4b-645e0a8e9f45","keyframes":{"transform":["translate3d(-100.24272%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dc1faefb-2d66-4a39-9787-889e3f0da2cd","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-530787b1-8d29-4166-929f-33789077e445","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}]

ഉപവസിക്കാത്ത ദിവസങ്ങളിലും കലോറി ഉപഭോഗം പരിമിതപ്പെടുത്താൻ ശ്രദ്ധിക്കണം. ദൈനംദിന കലോറി ഉപഭോഗം 800-2000 കലോറിയായി പരിമിതപ്പെടുത്തി പ്രോട്ടീനിൽ ശ്രദ്ധ കേന്ദ്രീകരിക്കുന്നതാണ് നല്ലത്.

[{"selector":"#anim-b2d17590-7272-46b7-a04f-91b5f7e20adc","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ce837373-5e41-4ca8-a660-6e654d90217b","keyframes":{"transform":["translate3d(99.75728%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-078ca359-c360-4add-bbe1-bcc90fdf7cfa","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-5fccdb75-53af-4dab-a827-5944c9b138df","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}]

തുടക്കക്കാരാണെങ്കില്‍, 16 മണിക്കൂറില്‍ ഇടവേളകളിട്ട് ഭക്ഷണം കഴിക്കുന്നതിന് പകരം 12 മണിക്കൂര്‍ തിരഞ്ഞെടുക്കാം. ശേഷം പതിയെ ഭക്ഷണത്തിന്റെ ഇടവേളകള്‍ കൂട്ടാം.

[{"selector":"#anim-ec9d037e-2082-4dbe-be88-ccffc304bbdd","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-243b0994-2d4b-411a-938f-bdaa4029a105","keyframes":{"transform":["translate3d(97.38717%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-191aa8fc-ba6b-46db-97f6-8d6040dd5e5c","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-821b5203-4327-4551-b773-a9a013789146","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}]

ഉപവാസം തുടങ്ങുമ്പോഴും അവസാനിക്കുമ്പോഴും വയറ് നിറയെ ഭക്ഷണം കഴിക്കരുത്.

[{"selector":"#anim-127e60d4-a9e7-4c7a-8ce3-7a2a23b735c0","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c7390572-737a-426b-bd25-ba9b58190736","keyframes":{"transform":["translate3d(-92.1875%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d04d60c2-ce0f-4089-ba37-7964ed2a6134","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-f3c737dd-2c40-4681-a8fd-49b2822fe539","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}]

രാത്രി എട്ട് മണിക്ക് മുന്‍പ് ഭക്ഷണം കഴിക്കുന്ന രീതിയില്‍ ഉപവാസത്തിന്‍റെ സമയം ക്രമീകരിക്കണം.

[{"selector":"#anim-c1f18403-4ac8-4d74-9947-fd1ec1090fa2","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-14427f5c-b13f-459c-93da-09362c126ca4","keyframes":{"transform":["translate3d(67.70981%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7564e3ee-45c8-421a-80cf-fd9cbdfff106","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-adac71ff-a7af-4963-be00-b6c032b6853a","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}]

ഇന്റർമിറ്റന്റ് ഫാസ്റ്റിങ് എടുക്കുന്നവർ ധാരാളം വെള്ളം കുടിക്കണം

[{"selector":"#anim-8eecf190-f2ef-48c7-ada6-3ee0e962f9f7","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6abc1fc6-5e9d-43fb-a21d-33b895957eb0","keyframes":{"transform":["translate3d(-81.86715%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bcad4c84-6acf-4121-badf-51e7fc9bc3a7","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-56ab78e4-df06-468a-bcbd-e7ed7460ca3b","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}]

ഉപവാസത്തിനൊപ്പം തന്നെ നല്ല ഉറക്കവും പ്രധാനമാണ്

[{"selector":"#anim-922bb9b1-e0f4-430a-952e-0fe5296d314d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-97a59414-fc28-4711-a3eb-fddc4bba7ff7","keyframes":{"transform":["translate3d(-81.1747%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-584ac969-311d-49c2-bcd9-762b92e23fce","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-52904188-41f6-40cf-8733-ed7710b26fd4","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}]

മരുന്ന് കഴിക്കുന്ന പ്രമേഹ രോഗികൾ, കുട്ടികൾ, കൗമാരക്കാർ, പ്രായമായവർ, ഗർഭിണികൾ, മുലയൂട്ടുന്ന സ്ത്രീകൾ എന്നിവർ ഇന്റർമിറ്റന്റ് ഫാസ്റ്റിങ ഒഴിവാക്കണം.

[{"selector":"#anim-900d382b-6e9a-491d-bf8b-e84764b7c2f2","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6fc13e84-8a74-42cc-bb05-55caf2fa4494","keyframes":{"transform":["translate3d(99.75728%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1cf05d15-9072-4550-8078-11caa41aeb1b","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-0b26cd25-643c-4918-9990-bfa69625ada9","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}]

പാർശ്വ ഫലങ്ങൾ

[{"selector":"#anim-2974cc5a-eff6-437a-ae68-551bf6f67cf8","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e8c25631-f345-4b56-a3e9-50a9c399fa30","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-44532ea4-be11-4f3c-958c-6362776527ea","keyframes":{"transform":["rotate(90deg) translate3d(119.21570%, 0px, 0) rotate(-90deg)","rotate(90deg) translate3d(0px, 0px, 0) rotate(-90deg)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-171d69d4-9565-4e09-af23-8829184a8eab","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-72a6de4a-54f2-4a6a-8845-e082b37eea77","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] ശരീരഭാരം കുറയ്ക്കുന്നതിൽ ഇടവിട്ടുള്ള ഉപവാസം ഫലപ്രദമെങ്കിലും ദീര്‍ഘകാലം ഈ രീതി പിന്തുടരുന്നത് ആരോഗ്യത്തിന് നല്ലതല്ല. ദഹനസംബന്ധമായ അസുഖമുള്ളവർ, രോഗപ്രതിരോധശക്തി കുറവുള്ളവർ തുടങ്ങിയവർക്കും ഇന്റർമിറ്റന്റ് ഫാസ്റ്റിംഗ് അഭികാമ്യമല്ല.

[{"selector":"#anim-2e5cd459-d32b-49d8-8b12-5a908f81efc2","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-680f151b-25b8-44f0-a5cc-80716c5777d1","keyframes":{"transform":["translate3d(159.00001%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-20f71a30-8ccd-4696-9aa9-ea2f8a19847c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3cf690db-869d-4636-be65-3cb4125e154e","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] കോവിഡ് ബാധിതർ ചിക്കൻ സൂപ്പ് കഴിക്കണമെന്ന് പറയുന്നതെന്തുകൊണ്ട്?