Izizathu ezili-14 zokuba Usoloko Ulambile

Umxholo

• 1. Awutyi ngokwaneleyo iiprotheni
• 2. Awulali ngokwaneleyo
• 3. Utya ii-carbs ezininzi ezisulungekisiweyo
• 4. Indlela otya ngayo iphantsi kunamafutha
• 5. Awuseli manzi aneleyo
• 6. Indlela otya ngayo ayinayo ifayibha
• 7. Utya ngelixa uphazanyiswa
• 8. Uzilolonga kakhulu
• 9. Usela kakhulu utywala
• 10. Usela iikhalori zakho
• 11. Unoxinzelelo olugqithisileyo
• 12. Uthatha amayeza athile
• 13. Utya ngokukhawuleza kakhulu
• 14. Unemeko yonyango
• Umgca wezantsi

Indlala yinto yemvelo yomzimba wakho efuna ukutya okuninzi.

Xa ulambile, isisu sakho "singagquma" kwaye sizive singenanto, okanye unokufumana intloko ebuhlungu, uzive ucaphuka, okanye ungakwazi ukugxila.

Uninzi lwabantu lunokuhamba iiyure ezininzi phakathi kokutya ngaphambi kokuziva ulambile kwakhona, nangona oku kungenjalo kuwo wonke umntu.

Kukho iinkcazo ezininzi ezinokubakho koku, kubandakanya ukutya okungenayo iprotein, amanqatha, okanye ifayibha, kunye noxinzelelo olugqithisileyo okanye ukomisa.

Eli nqaku lixoxa ngezizathu ezili-14 zokulamba kakhulu.

1. Awutyi ngokwaneleyo iiprotheni

Ukutya iiprotheyini ngokwaneleyo kubalulekile kulawulo lokutya.

Iiprotheyini zinempahla yokunciphisa indlala enokukunceda ukuba usebenzise ngokuzenzekelayo iikhalori ezimbalwa emini. Isebenza ngokwandisa imveliso yehomoni ebonisa ukugcwala kunye nokunciphisa amanqanaba ehomoni akhuthaza indlala (,,,).

Ngenxa yezi ziphumo, unokuziva ulambile rhoqo ukuba awutyi ngokwaneleyo protein.

Kwisifundo esinye, amadoda ali-14 anesisindo esigqithileyo athe atya iipesenti ezingama-25 zeekhalori zawo kwiproteni yeeveki ezili-12 afumana ukuncitshiswa ngama-50% kwiminqweno yabo yokutya ebusuku, xa kuthelekiswa neqela elisebenzisa iiprotheyini ezincinci ().

Ukongeza, abo banokutya okuphezulu kweprotein baxela ukugcwala okukhulu imini yonke kunye nokucinga okuncinci malunga nokutya ().

Ukutya okuninzi okwahlukileyo kuphezulu kwiprotheyini, ngenxa yoko akukho nzima ukufumana okwaneleyo ngokutya kwakho. Ukubandakanya umthombo weprotein kwisidlo ngasinye kunokunceda ukuthintela indlala egqithileyo.

Imveliso yezilwanyana, njengenyama, inkukhu, intlanzi kunye namaqanda ziqulathe izixa ezikhulu zeprotein.

Esi sondlo sikwafumaneka kwezinye iimveliso zobisi, kubandakanya ubisi kunye neyogathi, kunye nokutya okuncinci okusekwe kwizityalo ezinje ngemidumba, amandongomane, iimbewu, kunye neenkozo ezipheleleyo.

Isishwankathelo Iiproteni zidlala indima ebalulekileyo kulawulo lokutya ngokulawula iihormone zakho zendlala. Ngesi sizathu, unokuziva ulambile rhoqo ukuba awutyi ngokwaneleyo.

2. Awulali ngokwaneleyo

Ukulala ngokwaneleyo kubaluleke kakhulu kwimpilo yakho.

Ukulala kuyafuneka ekusebenzeni kakuhle kwengqondo yakho kunye nenkqubo yomzimba yokuzikhusela, kwaye ukufumana okwaneleyo kuyo kunxulunyaniswa nomngcipheko osezantsi wezifo ezingapheliyo, kubandakanya isifo sentliziyo kunye nomhlaza ().

Ukongeza, ukulala ngokwaneleyo yinto ekulawuleni ukutya, njengoko kunceda ukulawula i-ghrelin, ihormone yokuvuselela umdla. Ukungalali kukhokelela kumanqanaba aphezulu e-ghrelin, yiyo loo nto unokuziva ulambile xa ulele ukulala (,).

Kwisifundo esinye, abantu abali-15 abebelele behluthwe ubusuku obuyi-1 kuphela baxela ukuba balambile kakhulu kwaye bakhetha ubungakanani besabelo esikhulu se-14%, xa kuthelekiswa neqela elilele iiyure ezisi-8 ().

Ukulala ngokwaneleyo kuyanceda ukuqinisekisa amanqanaba afanelekileyo e-leptin, ihomoni ekhuthaza iimvakalelo zokugcwala (,).

Ukugcina amanqanaba akho endlala ephantsi kolawulo, kuyacetyiswa ngokubanzi ukuba ufumane ubuncinci iiyure ezi-8 zokulala ungaphazanyiswa ubusuku ngabunye.

Isishwankathelo Ukunqongophala kokulala kuyaziwa ukuba kunokubangela ukuhla kumanqanaba endlala kwaye unokukushiya ulambile rhoqo.

3. Utya ii-carbs ezininzi ezisulungekisiweyo

Iicarbs ezicociweyo zenziwe zaza zahluthwa ifayibha, iivithamini kunye neeminerali.

Omnye wemithombo ethandwa kakhulu ye-carbs ecoliweyo ngumgubo omhlophe, ofumaneka kukutya okutya okuziinkozo okuninzi njengesonka kunye ne-pasta. Ukutya okufana nesoda, iilekese, kunye nezinto ezibhakiweyo, ezenziwe ngeeswekile ezigqityiweyo, nazo zithathwa njengeeCarbs.

Kuba iicarbs ezicociweyo azinakho ukuzalisa ifayibha, umzimba wakho uyazigaya ngokukhawuleza okukhulu. Esi sesona sizathu siphambili sokuba ungalamba rhoqo ukuba utya ii-carbs ezininzi, kuba azikhuthazi iimvakalelo ezipheleleyo zokugcwala ().

Ngapha koko, ukutya ii-carbs ezicokisekileyo kunokukhokelela kwi-spikes ezikhawulezayo kwiswekile yegazi lakho. Oku kukhokelela kwinqanaba elonyukayo le-insulin, ihomoni enoxanduva lokuhambisa iswekile kwiiseli zakho (,).

Xa kukhutshwa i-insulin eninzi ngaxeshanye ekuphenduleni kwiswekile ephezulu yegazi, isusa ngokukhawuleza iswekile egazini lakho, enokuthi ikhokelele ekuweni ngesiquphe kumanqanaba eswekile yegazi, imeko eyaziwa ngokuba yi-hypoglycemia (,).

Amanqanaba eswekile yegazi asezantsi abonisa umzimba wakho ukuba ufuna ukutya okuninzi, sesinye isizathu sokuba ungaziva ulambile rhoqo ukuba ii-carbs ezihlaziyiweyo ziyinxalenye yesiqhelo yokutya kwakho ().

Ukunciphisa i-carb ecocekileyo yokutya, yitshintshe ngokutya okunempilo, ukutya okupheleleyo njengemifuno, iziqhamo, iimbotyi kunye neenqolowa ezipheleleyo. Oku kutya kuphezulu kwii-carbs, kodwa zizityebi kwifayibha, enceda ukugcina indlala iphantsi kolawulo ().

Isishwankathelo Iicarbs ezicociweyo azinayo ifayibha kwaye zibangela ukuhla kweswekile egazini, zezona zizathu ziphambili zokuba ukutya ukutya okuninzi kunokushiya ulambile.

4. Indlela otya ngayo iphantsi kunamafutha

Amafutha adlala indima ebalulekileyo ekugcineni ugcwele.

Oku kungenxa yokuhamba kancinci kwexesha lokuhamba kwamathumbu, okuthetha ukuba kuthatha ixesha elide ukuba ugqibe kwaye uhlale esiswini sakho ixesha elide. Ukongeza, ukutya amanqatha kunokukhokelela ekukhutshweni kwehormoni (14,).

Ngezi zizathu, unokuziva ulambile rhoqo ukuba ukutya kwakho akukho kumanqatha.

Olunye uphononongo kubandakanya abantu abadala abangama-270 abanokutyeba kakhulu bafumanisa ukuba abo balandela ukutya okunamafutha asezantsi babenonyuko olukhulu kwiminqweno yee-carbs kunye nokukhetha ukutya okuneswekile eninzi, xa kuthelekiswa neqela elalidla ukutya okuneswekile eninzi ().

Ngaphaya koko, abo bakwiqela elinamafutha asezantsi baxele iimvakalelo ezininzi zendlala kuneqela elilandele ipateni yokutya okune-carb ephantsi ().

Zininzi ukutya okunempilo, okunamafutha aphezulu onokukubandakanya kwisidlo sakho ukuze wandise ukutya okutyayo. Iindidi ezithile zamafutha, ezinje nge-chain-triglycerides (MCTs) kunye ne-omega-3 fatty acids, ziye zafundwa kakhulu ukuba zikwazi ukunciphisa ukutya (,,,).

Owona mthombo wokutya ucebileyo we-MCT yioyile yekhokhonathi, ngelixa i-omega-3 fatty acids ifumaneka kwiintlanzi ezinamafutha njenge salmon, ityhuna kunye ne mackerel. Unokufumana i-omega-3s kukutya okusekwe kwizityalo, ezinje ngeewnut kunye neflakisi.

Eminye imithombo yokutya okunempilo, okunamafutha aphezulu kubandakanya iavokhado, ioyile yomnquma, amaqanda, kunye neyogathi enamafutha apheleleyo.

Isishwankathelo Unokuziva ulambile rhoqo ukuba awutyi ngokwaneleyo. Kungenxa yokuba amanqatha adlala indima ekunciphiseni ukwetyisa nokwandisa imveliso yehormone ezikhuthaza ngokupheleleyo.

5. Awuseli manzi aneleyo

I-hydration efanelekileyo ibaluleke kakhulu kwimpilo yakho iyonke.

Ukusela amanzi aneleyo kunezibonelelo ezininzi zempilo, kubandakanya ukukhuthaza impilo yengqondo kunye nentliziyo kunye nokwenza ngcono ukusebenza komzimba. Ukongeza, amanzi agcina ulusu lwakho kunye nenkqubo yokwetyisa isempilweni ().

Amanzi nawo ayagcwalisa kwaye anamandla okunciphisa ukutya xa usetyenziswa ngaphambi kokutya (,).

Kwisifundo esinye, abantu abali-14 abasele iikomityi ezi-2 zamanzi ngaphambi kokutya batya phantse i-600 yeekhalori ezimbalwa kunalezo zingaselanga manzi ().

Ngenxa yendima yamanzi ekukugcineni ugcwele, unokufumanisa ukuba uziva ulambile rhoqo ukuba awuseli ngokwaneleyo kuwo.

Ukuziva unxaniwe kunokuchazwa njengendlala. Ukuba uhlala ulambile, kunokukunceda ukusela iglasi okanye amanzi amabini ukuze ufumanise ukuba unxaniwe ().

Ukuqinisekisa ukuba unamanzi afanelekileyo, sela amanzi xa uziva unxaniwe. Ukutya ukutya okunamanzi amaninzi, kubandakanya iziqhamo kunye nemifuno, kuya kuba negalelo kwiimfuno zakho zokuhambisa amanzi ().

Isishwankathelo Unokuhlala ulambile ukuba awuseli manzi aneleyo. Kungenxa yokuba ineempawu zokunciphisa ukutya. Ukongeza, unokuphazama uziva unxanelwe iimvakalelo zendlala.

6. Indlela otya ngayo ayinayo ifayibha

Ukuba ukutya kwakho akukho fiber, unokuziva ulambile rhoqo.

Ukutya ukutya okunefayibha eninzi kunceda ukugcina indlala iphantsi kolawulo. Ukutya okuphezulu okunefayibha kuyacotha ukukhupha isisu sakho kwaye kuthatha ixesha elide ukwetyisa kunokutya okunefayibha ephantsi (, 26).

Ukongeza, ukutya ifayibha okuphezulu kunefuthe ekukhutshweni kwesondlo-ekunciphiseni iihormoni kunye nokuveliswa kwee-acid ezinama-chain ezinqamlezileyo, ezibonisiweyo zineziphumo ezizeleyo zokukhuthaza ().

Kubalulekile ukuba uqaphele ukuba kukho iintlobo ezahlukeneyo zefayibha, kwaye ezinye zibhetele kunezinye ekugcineni zigcwele kwaye kuthintela indlala. Izifundo ezininzi zifumene ifayibha enyibilikayo, okanye ifayibha enyibilika emanzini, igcwalisa ngakumbi kunefayibha engenakunyibilika (,, 29).

Ukutya okuninzi okwahlukileyo, njenge-oatmeal, imbewu yeflakisi, ibhatata, iorenji kunye nehlumelo laseBrussels, yimithombo efanelekileyo yefayibha enyibilikayo.

Ukutya okuphezulu kakhulu akuncedi nje ukunciphisa indlala, kodwa kukwahambelana nezinye izibonelelo zempilo, ezinje ngokunciphisa umngcipheko wesifo sentliziyo, isifo seswekile kunye nokutyeba kakhulu ().

Ukuqinisekisa ukuba ufumana ifayibha eyaneleyo, khetha ukutya okunotye konke, ukutya okusekwe kwizityalo, ezinje ngeziqhamo, imifuno, amandongomane, iimbewu, iimbotyi, kunye neenkozo ezipheleleyo.

Isishwankathelo Ukuba ukutya kwakho akunayo ifayibha, unokufumanisa ukuba uhlala ulambile. Kungenxa yokuba ifayibha idlala indima ekunciphiseni ukutya kwakho nokukugcina ugcwele.

7. Utya ngelixa uphazanyiswa

Ukuba uphila ubomi obuxakekileyo, unokutya ngelixa uphazanyiswa.

Nangona kunokugcina ixesha, ukutya okuphazamisayo kunokuba yingozi kwimpilo yakho. Inxulunyaniswa nomdla omkhulu wokutya, ukwanda kokutya ikhalori, kunye nokuzuza ubunzima ().

Isizathu esiphambili soku kungenxa yokutya okuphazamisayo kunciphisa ukuqonda kwakho ukuba usebenzisa malini. Iyakuthintela ekuqondeni ukugcwala komzimba wakho ngokufanelekileyo njengaxa ungaphazamiseki ().

Izifundo ezininzi zibonise ukuba abo batya ukutya okuphazamisayo balambile ngakumbi kunabo bathintela ukuphazamiseka ngexesha lokutya ().

Kwisifundo esinye, abafazi abangama-88 bayalelwa ukuba batye nokuba baphazanyisiwe okanye bahlala bethe cwaka. Abo baphazamisekileyo bebengazalanga kwaye benomnqweno omkhulu wokutya ngakumbi imini yonke, xa kuthelekiswa nabangaphazamisiyo abatya ().

Olunye uphononongo lufumanise ukuba abantu abaphazamise umdlalo wekhompyuter ngexesha lesidlo sasemini bebengazalisanga kunabo bangadlalanga. Ukongeza, abatya baphazamisekileyo batya ukutya okungaphezulu kwama-48% kuvavanyo olwenzeka kamva ngala mini ().

Ukuthintela ukutya okuphazamisayo, ungazama ukuziqhelanisa nokucinga, ukunciphisa ixesha lesikrini, kunye nokuvala izixhobo zakho zombane. Oku kuyakuvumela ukuba uhlale phantsi kwaye ungcamle ukutya kwakho, kukuncede uqonde ngcono imiqondiso yokugcwala komzimba wakho.

Isishwankathelo Ukutya okuphazamisekileyo kunokuba sisizathu sokuba uhlale ulambile, njengoko kusenza kube nzima kuwe ukuqonda iimvakalelo zokugcwala.

8. Uzilolonga kakhulu

Abantu abenza umthambo bahlala betshisa iikhalori ezininzi.

Oku kuyinyani ngakumbi ukuba uhlala uthatha inxaxheba kwimithambo yokuzivocavoca okanye ukuzibandakanya kwimithambo yomzimba yexesha elide, njengokuqeqeshwa kukhuphiswano.

Uphando lubonakalisile ukuba abo basebenza ngamandla rhoqo bathambekele ekubeni nemetabolism ekhawulezileyo, okuthetha ukuba batshisa iikhalori ezingakumbi kunabo bazilolonga ngokuthe ngcembe okanye bahlala ubomi bokuhlala (,,).

Kwisifundo esinye, amadoda ali-10 athe abandakanyeka kwimithambo yemizuzu engama-45 eyonyusileyo anyusa umyinge we-metabolic nge-37% yosuku, xa kuthelekiswa nolunye usuku xa bengazange benze umthambo ().

Olunye uphononongo lufumanise ukuba abasetyhini abenza umthambo ngamandla yonke imihla kangangeentsuku ezili-16 batshisa iipesenti ezingama-33% ngaphezulu kwemini yonke kuneqela elingazange lisebenzise kunye ne-15% ngaphezulu kweekhalori kunezozilolongelayo. Iziphumo zazifana namadoda ().

Nangona izifundo ezininzi zibonise ukuba umthambo uluncedo ekunciphiseni ukutya, kukho ubungqina bokuba abo basebenzayo ixesha elide banomdla kakhulu kunabo bangazilolanga (,,,).

Unokuthintela indlala egqithisileyo kwimithambo ngokutya nje okuninzi ukonyusa ukusebenza kwakho. Kuyanceda kakhulu ukwandisa ukutya kwakho kokugcwalisa ukutya okuphezulu kwifayibha, iiprotein, kunye namafutha asempilweni.

Esinye isisombululo kukunciphisa ixesha olichitha usenza umthambo okanye ukunciphisa amandla omthambo wakho.

Kubalulekile ukuba uqaphele ukuba oku kusebenza ikakhulu kwiimbaleki ezinomdla kwaye zisebenza rhoqo kwindawo ephezulu okanye ixesha elide. Ukuba uzivocavoca ngokulinganisela, mhlawumbi awudingi ukunyusa ikhalori yakho.

Isishwankathelo Abantu abahlala bezilolonga ngamandla okanye ngokuthatha ixesha elide bathanda ukutya kakhulu. Ke, banokufumana indlala rhoqo.

9. Usela kakhulu utywala

Utywala buyaziwa ngeziphumo zokukhuthaza umdla wokutya ().

Izifundo zibonise ukuba utywala bunokuthintela iihormoni ezinciphisa ukutya, njengeleptin, ngakumbi xa buselwa ngaphambi okanye ngexesha lokutya. Ngesi sizathu, unokuziva ulambile rhoqo ukuba usela kakhulu utywala (,,).

Kolunye uphononongo, amadoda ali-12 asele i-ounces ezi-1.5 (40 ml) zotywala ngaphambi kwesidlo sasemini agqibe ngokutya ii-calories ezingaphezulu kwama-300 esidlweni kuneqela elisela ii-ounces ezi-0.3 (10 ml) ().

Ukongeza, abo basela utywala kakhulu batya i-10% ngaphezulu kweekhalori kuyo yonke imini, xa kuthelekiswa neqela elalisela kancinci. Babekwanakho nokutya izixa eziphezulu zokutya okunamafutha aphezulu kunye nokutya okunetyiwa ().

Olunye uphononongo lufumanise ukuba abantu abangama-26 abasele i-ounce enye (i-30 ml) yotywala ngokutya batya i-30% ngaphezulu kweekhalori, xa kuthelekiswa neqela elithintela utywala ().

Utywala bunokungakwenzi ulambe ngakumbi kodwa bunokuphazamisa nengqondo yakho elawula ukugweba nokuzithiba. Oku kunokukhokelela ekubeni utye kakhulu, nokuba ulambile kangakanani ().

Ukunciphisa iimpembelelo zokuphembelela indlala kotywala, kungcono ukubusela ngokuphakathi okanye ukubuphepha ngokupheleleyo ().

Isishwankathelo Ukusela kakhulu utywala kunokubangela ukuba ulambe rhoqo ngenxa yendima yayo yokunciphisa imveliso yehomoni ekhuthaza ukugcwala.

10. Usela iikhalori zakho

Ukutya okungamanzi kunye nokuqinileyo kuchaphazela ukutya kwakho ngeendlela ezahlukeneyo.

Ukuba utya ukutya okuninzi okungamanzi, njengama-smoothies, ukutya kugungqisa ukutya, kunye neesuphu, unokulamba ngakumbi kunokuba ubuza kutya ukutya okuqinileyo.

Esinye sezizathu zoku kukuba ulwelo ludlula kwisisu sakho ngokukhawuleza kunokuba kunokutya okuqinileyo (49,,).

Ngaphaya koko, olunye uphononongo lubonisa ukuba ukutya okungamanzi akulunempembelelo kuxinzelelo lwehormone ekhuthaza indlala, xa kuthelekiswa nokutya okuqinileyo (49,).

Ukutya ukutya okungamanzi kuhlala kuthatha ixesha elincinci kunokutya ukutya okuqinileyo. Oku kunokukhokelela ekubeni ufune ukutya ngakumbi, kuphela ngenxa yokuba ingqondo yakho ingenalo ixesha elaneleyo lokuqhubekeka imiqondiso yokugcwala ().

Kwisifundo esinye, abantu abatya i-snack elulwelo baxela ukugcwala okuncinci kunye neemvakalelo zokulamba ngakumbi kunabo batya ukutya okuqinileyo. Baphinde badla ii-calories ezingama-400 ngaphezulu kwemini kuneqela eliqinileyo le-snack ().

Ukuthintela ukulamba rhoqo, kunokunceda ukugxila ekuhlanganiseni okuqinileyo, ukutya okupheleleyo kukutya kwakho.

Isishwankathelo Ukutya okumanzi akunaziphumo ezifanayo nokukugcina ugcwele kwaye wanelisekile njengokutya okuqinileyo. Ngesi sizathu, unokuziva ulambile rhoqo ukuba ulwelo yinxalenye ephambili yokutya kwakho.

11. Unoxinzelelo olugqithisileyo

Uxinzelelo olugqithisileyo luyaziwa ngokwandisa ukutya.

Oku ikakhulu kungenxa yeziphumo zayo kumanqanaba okwanda kwe-cortisol, ihomoni ebonakalisiweyo yokukhuthaza indlala kunye nokunqwenela ukutya. Ngesi sizathu, unokufumanisa ukuba uhlala ulambile ukuba ufumana uxinzelelo rhoqo (,,,).

Kwesinye isifundo, abafazi abangama-59 ababonakaliswe kuxinzelelo basebenzisa iikhalori ezininzi imini yonke kwaye batya ukutya okumnandi kakhulu kunabafazi abangakhange babe noxinzelelo ().

Olunye uphononongo luthelekise indlela yokutya yamantombazana amancinci angama-350. Abo banamanqanaba aphezulu oxinzelelo babesengozini yokutya kakhulu kunabo banamanqanaba asezantsi oxinzelelo. Amantombazana axinezelekileyo axele ngokutya okuphezulu okungenampilo okufana neetshiphusi kunye neicookies ().

Izicwangciso ezininzi zinokukunceda ukunciphisa amanqanaba oxinzelelo. Olunye ukhetho lubandakanya ukuzilolonga kunye nokuphefumla okunzulu (59,).

Isishwankathelo Uxinzelelo olugqithisileyo sisizathu sokuba ulambe rhoqo, unikwe amandla okunyusa amanqanaba e-cortisol emzimbeni.

12. Uthatha amayeza athile

Amayeza aliqela anokunyusa umdla wakho wokutya njengempembelelo esecaleni.

Olona nyango luxhaphakileyo lokunyanga umdla lubandakanya ii-antipsychotic, ezinje nge-clozapine kunye ne-olanzapine, kunye ne-anti-depressants, ii-mood stabilizers, i-corticosteroids, kunye neziyobisi ezichasene nokuhlutha (,,,).

Ukongeza, amanye amayeza eswekile, afana ne-insulin, imfihlo ye-insulin, kunye ne-thiazolidinediones, ayaziwa ngokwandisa indlala kunye nomnqweno wokutya ().

Kukwakho nobunye ubungqina bokuba iipilisi zokuthintela inzala zineempawu zokukhuthaza umdla wokutya, kodwa oku akuxhaswa luphando olomeleleyo lwenzululwazi.

Ukuba ukrokrela ukuba amayeza ngunobangela wendlala yakho rhoqo, kunokukunceda ukuthetha nomboneleli wakho wezempilo malunga nezinye iindlela zonyango. Kunokubakho amanye amayeza angakwenzi ukuba ulambe.

Isishwankathelo Amanye amayeza abangela ukonyuka kokutya njengempembelelo yecala. Kananjalo, zinokubangela ukuba ulambe rhoqo.

13. Utya ngokukhawuleza kakhulu

Izinga otya ngalo linokudlala indima kwindlela olambile ngayo.

Izifundo ezininzi zibonise ukuba abo batya ngokukhawuleza banesidlo esikhulu kunye notyekelo lokutya kakhulu ekutyeni, xa kuthelekiswa nabantu abacothayo. Kukwanokwenzeka ukuba banokutyeba kakhulu okanye ukutyeba kakhulu (,,,).

Kwisifundo esinye kwabasetyhini abangama-30, abo batya ngokukhawuleza batya i-10% ngaphezulu kweekhalori kwisidlo kwaye baxela ukugcwala okuncinci, xa kuthelekiswa nabantu abacothayo ().

Olunye uphononongo luthelekise iziphumo zokutya kwabo banesifo seswekile. Abo batya ukutya bacotha ngokukhawuleza kwaye baxela indlala engaphantsi kwemizuzu engama-30 emva kwesidlo, xa kuthelekiswa nabantu abatya ngokukhawuleza ().

Ezi ziphumo ngokuyinxenye zibangelwa kukusilela kokuhlafunwa nokuncitshiswa kolwazi olwenzeka xa usitya ngokukhawuleza okukhulu, zombini ezi zinto ziyimfuneko ukunciphisa indlala (,,).

Ukongeza, ukutya kancinci kancinci nokuhlafuna ngokucokisekileyo kunika umzimba kunye nengqondo yakho ixesha elingakumbi lokukhupha iihomoni ezichasene nendlala kunye nokuhambisa imiqondiso yokugcwala (,).

Obu buchule yinxalenye yokutya okunengqondo.

Ukuba ulambile rhoqo, kunokunceda ukutya kancinci kancinci. Ungakwenza oku ngokuthabatha ukuphefumla okumbalwa ngaphambi kokutya, ubeke ifolokhwe yakho phakathi kokuluma, kwaye wandise indlela ohlafuna ngayo ukutya kwakho.

Isishwankathelo Ukutya ngokukhawuleza akuvumeli ukuba umzimba wakho ube nexesha elaneleyo lokuqonda ukuphelela, okunokukhuthaza indlala egqithileyo.

14. Unemeko yonyango

Ukulamba rhoqo kunokuba luphawu lwesifo.

Okokuqala, ukulamba rhoqo luphawu oluqhelekileyo lwesifo seswekile. Iyenzeka njengesiphumo seswekile ephezulu kakhulu yegazi kwaye ihlala ihamba nezinye iimpawu, kubandakanya ukunxanwa okugqithisileyo, ukuncipha komzimba kunye nokudinwa ().

I-Hyperthyroidism, imeko ebonakaliswa yi-thyroid engasebenzi, nayo idibaniswa nokunyuka kwendlala. Kungenxa yokuba kubangela ukuveliswa okungaphezulu kwehomoni yedlala lengqula, ezaziwayo ukukhuthaza ukutya (,).

I-Hypoglycemia, okanye amanqanaba eswekile esezantsi egazi, anokunyusa amanqanaba akho endlala. Amanqanaba eswekile yegazi angawa ukuba khange utye ixeshana, isiphumo esinokwandiswa kukutya okuphezulu kwii-carbs ezicociweyo kunye neswekile ().

Nangona kunjalo, i-hypoglycemia ikwanxulunyaniswa neemeko zonyango, ezinje ngohlobo lweswekile 2, hyperthyroidism, kunye nokusilela kwezintso, phakathi kwabanye (,,).

Ukongeza, indlala egqithileyo ihlala iluphawu lweemeko ezimbalwa, ezinje ngoxinzelelo, unxunguphalo, kunye nesifo sokuqala (,).

Ukuba ukrokrela ukuba unokuba unayo enye yezi meko, kubalulekile ukuba uthethe nomboneleli wakho wezempilo ukuze ufumane uxilongo olufanelekileyo kwaye uxoxe ngeendlela zokhetho.

Isishwankathelo Indlala egqithisileyo luphawu lweemeko ezithile zonyango, ekufuneka zikhutshelwe ngaphandle ukuba uhlala ulambile.

Umgca wezantsi

Ukulamba kakhulu luphawu lokuba umzimba wakho ufuna ukutya okuninzi.

Kuhlala kusisiphumo sokungalingani kwendlala yehomoni, enokuthi yenzeke ngenxa yezizathu ezahlukeneyo, kubandakanya ukutya okungonelanga kunye neendlela ezithile zokuphila.

Unokuziva ulambile rhoqo ukuba ukutya kwakho akukho protein, ifayibha, okanye amanqatha, konke oku kukhuthaza ukugcwala kunye nokunciphisa ukutya. Indlala enkulu ikwangumqondiso wokungonelanga kokulala kunye noxinzelelo olungapheliyo.

Ukongeza, amayeza athile kunye nezifo ziyaziwa ukuba zibangela indlala rhoqo.

Ukuba uziva ulambile rhoqo, kunokuba luncedo ukuvavanya indlela otya ngayo kunye nendlela ophila ngayo ukuze ubone ukuba ngaba lukhona utshintsho onokulwenza ukukunceda uzive ugcwele.

Indlala yakho inokuba luphawu lokuba awutyi ngokwaneleyo, enokusonjululwa ngokunyusa ukutya okutyayo.

Kwimeko apho utya ngokukhawuleza okanye uphazanyiswa ngamaxesha okutya, unokuziqhelanisa nokutya okunengqondo, okujolise ekunciphiseni ukuphazamiseka, ukwandisa ukugxila, kunye nokucothisa ukuhlafuna kwakho ukukunceda uqaphele xa ugcwele.