Iindlela ezili-18 ezisekwe kwinzululwazi zokunciphisa indlala kunye nokutya

Umxholo

• 1. Yitya iProteni eyaneleyo
• 2. Khetha ukutya okuneFibre-Rich
• 3. Chola okuqinileyo kuLwelo
• 4. Sela ikofu
• 5. Gcwalisa amanzi
• 6. Yitya ngengqondo
• 7. Zonwabele ngeTshokholethi emnyama
• 8. Yitya Ijinja
• 9. Spice Ukutya Kwakho
• Yitya kumacwecwe amancinci
• 11. Sebenzisa ifolokhwe enkulu
• 12. Ukuzilolonga
• 13. Ukuphulukana neQatha loMzimba Jikele kuMbindi wakho
• 14. Lala ngokwaneleyo
• 15. Nciphisa uxinzelelo lwakho
• Yitya iOmega-3 Fats
• 17. Khetha ukutya okulula okuneeProtein
• 18. Yiba nomfanekiso-ngqondweni Wokutya Ukutya Okunqwenelayo
• Thatha uMyalezo waseKhaya

Ukunciphisa umzimba, ngokubanzi kufuneka unciphise ukutya ikhalori yakho yemihla ngemihla.

Ngelishwa, izidlo zokunciphisa umzimba zihlala zikhokelela ekunyukeni kokutya kunye nendlala enkulu.

Oku kungenza kube nzima kakhulu ukunciphisa umzimba kwaye ugcine kude.

Nalu uluhlu lweendlela ezili-18 ezisekwe kwisayensi zokunciphisa indlala kunye nokutya kakhulu:

1. Yitya iProteni eyaneleyo

Ukongeza iiproteni ngakumbi ekutyeni kwakho kunokunyusa iimvakalelo zokugcwala, kukwenze utye kancinci kwisidlo sakho esilandelayo kwaye kukuncede uphulukane namanqatha (, 2).

Umzekelo, isifundo sokulahleka kwesisindo xa kuthelekiswa isidlo sakusasa esifana neekhalori: enye inamaqanda, enye yeebhegels.

Abathathi-nxaxheba ababenesidlo sakusasa seqanda baphulukana nobunzima obungama-65% ngaphezulu kunye ne-16% ngaphezulu kwamafutha omzimba kwisithuba seeveki ezisibhozo zokufunda ().

Ukongeza, ukutya iiprotein ephezulu kunokunceda ekuthinteleni ukulahleka kwemisipha xa iikhalori zemihla ngemihla zincitshisiwe ukunciphisa umzimba ().

Ukwenza iprotein malunga ne-20-30% yekhalori yakho iyonke, okanye i-0.45-0.55 g / lb yesisindo somzimba (1.0-1.2 g / kg), kubonakala ngathi kunele ukubonelela ngezibonelelo ().

Ukufumana iiproteni ezaneleyo ekutyeni kunokunceda ukukhuthaza ukwehla kobunzima, ngokuyinxenye ngokunciphisa ukutya kwakho.

2. Khetha ukutya okuneFibre-Rich

Ukufunxwa okuphezulu kwefayibha kusolula isisu, kucothise inqanaba lokungabinanto kwaye kuchaphazele ukukhutshwa kwehomoni epheleleyo (, 6).

Ukongeza, ifayibha inokuvumba emathunjini. Oku kuvelisa i-fatty chain fatty acids ekucingelwa ukuba iyaqhubeka nokunceda ukukhuthaza iimvakalelo zokugcwala (7, 8).

Ngapha koko, uphononongo lwakutsha nje lubonisa ukuba ukongeza iimbotyi ezityebileyo, ii-ertyisi, ii-chickpeas kunye neelentile kwisidlo sakho kunokunyusa iimvakalelo zokugcwala nge-31%, xa kuthelekiswa nokutya okulinganayo okungasekelwanga kwiimbotyi (9).

Iinkozo ezityebileyo zefayibha nazo zinokunceda ukunciphisa indlala kwaye zigcine uzive ugcwele (7).

Ukutya iigrama ezili-14 ezongezelelekileyo zosuku ngalunye kunokunciphisa ikhalori oyityayo ukuya kuthi ga kwiipesenti ezili-10. Ngaphezulu kweenyanga ezi-3.8, oku kungakhokelela kwilahleko efikelela kwi-4.2 lbs (1.9 kg) ().

Nangona kunjalo, uphononongo lwamva nje luqwalasele iziphumo ezingathandekiyo. Oku kunokuhambelana neendidi ezahlukeneyo zefayibha efundwe (,).

Iindidi zefayibha ezibonakalayo ezinjengeepectins, i-beta-glucans kunye ne-guar gum zibonakala zizalisa ngakumbi kuneentlobo ezincinci zefayibha (,, 14).

Ngaphezulu, zimbalwa iziphumo ezibi ezinxulunyaniswe nokutya okuphezulu kwefayibha. Ukutya okunefayibha kuhlala kuqukethe ezinye izakhamzimba eziluncedo, kubandakanya iivithamini, iiminerali, ii-antioxidants kunye nezixhobo ezincedisayo zezityalo (,).

Ke ngoko, ukukhetha ukutya okuqukethe iziqhamo ezaneleyo, imifuno, iimbotyi, amandongomane kunye nembewu kunokukhuthaza impilo yexesha elide.

Ukutya ukutya okune-fiber-rich kunganciphisa indlala kwaye kukuncede utye iikhalori ezimbalwa. Inokukhuthaza impilo yexesha elide.

3. Chola okuqinileyo kuLwelo

Iikhalori eziqinileyo kunye neekhalori ezingamanzi zinokuchaphazela ukutya ngokwahlukileyo.

Olunye uphononongo lwakutsha nje lufumanise ukuba xa kuthelekiswa ne-snack eqinileyo, abantu abatya i-snack ye-liquid babenamathuba angama-38% ekubuyiseni ngokutya kancinci kwisidlo esilandelayo ().

Kwisifundo sesibini, abathathi-nxaxheba abondliwe ngokutya okuqinileyo okuqinileyo baxela indlala encinci, umnqweno ophantsi wokutya kunye nemvakalelo yokugcwala ngakumbi kunabo batya i-snack yolwelo ().

Izinto eziqinileyo zifuna ukuhlafunwa okungaphezulu, okunokunika ixesha elingakumbi lokuba umqondiso wokugcwala ufikelele kwingqondo ().

Izazinzulu zikholelwa ukuba ixesha elongezelelweyo lokuhlafuna livumela iziqina ukuba zihlale ziqhakamshelana neencasa zexesha elide, ezinokuthi zikhuthaze iimvakalelo zokugcwala ().

Ukutya iikhalori zakho kunokuzisela kunokukunceda utye kancinci ngaphandle kokuziva ulambile ngakumbi.

4. Sela ikofu

Ikofu inezinzuzo ezininzi kwimpilo nakwimidlalo - kwaye inokukunceda ukunciphisa ukutya kwakho.

Uphando lubonisa ukuba ikofu inyusa ukukhutshwa kwepeptide YY (PYY). Le hormone iveliswa emathunjini ekuphenduleni ekutyeni kwaye ikhuthaza imvakalelo yokugcwala (,).

Izazinzulu zikholelwa ukuba amanqanaba e-PYY adlala indima ebalulekileyo ekumiseleni ukuba ungatya kangakanani ().

Into enomdla kukuba, ikofu enefafifini inokuvelisa okona kuncipha kuphezulu kwindlala, kunye nefuthe eliya kuthi ga kwiiyure ezintathu emva kokusetyenziswa ().

Nangona kunjalo, ezinye izifundo ziyafuneka ukubonisa ngokuthe ngqo ukuba isebenza njani le nto.

Ukusela ikofu, ngakumbi i-decaf, kunokunceda ukunciphisa indlala ukuya kuthi ga kwiiyure ezintathu.

5. Gcwalisa amanzi

Amanzi okusela anokunceda ukunciphisa indlala oziva phambi kokuba utye.

Inokonyusa iimvakalelo zokugcwala emva kwesidlo kunye nokukhuthaza ukunciphisa umzimba ().

Ngapha koko, uphononongo lubonisa ukuba abantu abasela iiglasi ezimbini zamanzi kwangoko phambi kokutya batya ama-22% ngaphantsi kwalabo bangaseli manzi ().

Izazinzulu zikholelwa ekubeni malunga ne-17 oz (500 ml) yamanzi yanele ukolula isisu ngokwaneleyo ukuze ithumele imiqondiso yokugcwala kwengqondo ().

Oko kwathethi, amanzi ayaziwa ngokungabinanto ngaphandle kwesisu ngokukhawuleza. Ukuze le ngcebiso isebenze, kungangcono ukuwasela amanzi kufutshane nesidlo kangangoko kunokwenzeka.

Into enomdla kukuba, ukuqala ukutya ngesuphu kunokusebenza ngendlela efanayo.

Abaphandi baqaphele ukuba ukutya isitya sesuphu kwangoko ngaphambi kokutya kunciphise indlala kwaye kunciphise ukutya okupheleleyo kwekhalori malunga nokutya malunga neekhalori ezili-100 ().

Ukusela ulwelo olunekhalori ezisezantsi ngaphambi kokutya kunokukunceda utye iikhalori ezimbalwa ngaphandle kokukushiya ulambile.

6. Yitya ngengqondo

Phantsi kweemeko eziqhelekileyo, ingqondo yakho iyazi ukuba ulambile okanye uhluthi.

Nangona kunjalo, ukutya ngokukhawuleza okanye ngelixa uphazamisekile kunokwenza kube nzima ngakumbi kwingqondo yakho ukuqonda le miqondiso.

Sombulula le ngxaki ngokususa iziphazamiso kwaye ugxile kukutya okuphambi kwakho-eyona nto iphambili ekutyeni okunengqondo.

Uphando lubonisa ukuba ukuziqhelanisa nengqondo ngexesha lokutya kunokunceda abantu ukuba bonwabe ngakumbi xa besitya. Oku kunokunceda ukugcina kugxilwe kumgangatho kunokuba kubungakanani, kwaye kunciphise indlela yokutya okukutya kakhulu ().

Kukwabonakala ngathi kukho unxibelelwano phakathi kwendlala, ukugcwala kunye nokubona ngamehlo akho.

Olunye uvavanyo luye lwahambisa ubisi lunye olufanayo kubathathi-nxaxheba. Enye yayibizwa ngokuba “kukuzonwabisa ngeekhalori ezingama-620,” ngelixa enye yanikwa ileyibhile “enekhalori ezingama-120 ezinengqiqo”.

Nangona omabini la maqela ebesitya inani elilinganayo leekhalori, amanqanaba endlala ye-hormone anciphise ngaphezulu kwabo bakholelwa ukuba basela isiselo "sokuzonwabisa" ().

Ukukholelwa ukuba isiselo siqulathe iikhalori ezingaphezulu kunokuvula indawo zobuchopho ezinxulunyaniswe nokuziva ugcwele ().

Indlela oziva ngathi ugcwele ngayo inokuchaphazeleka yile uyibonayo, kwaye ukumamela into oyityayo kunokuba luncedo kakhulu.

Ukutya ngengqondo kubonisiwe ukunciphisa indlala kunye nokonyusa iimvakalelo zokugcwala. Inokunciphisa ukunciphisa ikhalori kunye nokunceda ukuthintela ukutya kakhulu.

7. Zonwabele ngeTshokholethi emnyama

Ubukrakra betshokholethi emnyama kucingelwa ukuba bunokunceda ukunciphisa ukutya kunye nokunciphisa umnqweno weelekese ().

Abaphandi bakholelwa ukuba i-asidi ye-stearic kwitshokholethi emnyama inokunceda ukucola ukutya, ukonyusa iimvakalelo zokugcwala (,).

Into enomdla kukuba, isenzo esilula sokujoja le nyango sinokuvelisa iziphumo ezifanayo.

Olunye uphononongo luqaphele ukuba ukunuka i-85% yetshokholethi emnyama kunciphise umdla wokutya kunye neehormone zendlala kanye njengokutya ngokwenene).

Nangona kunjalo, ezinye izifundo ziyafuneka ukuvavanya iziphumo zetshokholethi emnyama kwiimvakalelo zokugcwala.

Ukutya okanye nokuva nje itshokholethi emnyama kunokunceda ukunciphisa ukutya kunye nokunqwenela iilekese.

8. Yitya Ijinja

Ijinja inxulunyaniswe nezibonelelo ezininzi zempilo. Oku kubandakanya ukunciphisa isicaphucaphu, iintlungu zemisipha, ukudumba kunye namanqanaba eswekile yegazi (,,,).

Into enomdla kukuba, uphando lwamva nje longeza esinye isibonelelo kuluhlu: ukunciphisa indlala.

Olunye uphononongo lufumanise ukuba ukutya i-2 gram ye-ginger powder exutywe emanzini ashushu kwisidlo sakusasa kunciphise abathathi-nxaxheba abalambayo emva kokuba betyile ().

Nangona kunjalo, olu phononongo lwaluluncinci kwaye uphando ngakumbi ebantwini luyafuneka ngaphambi kokuba kufikelelwe kwisigqibo esomeleleyo.

Ijinja inokunceda ukunciphisa indlala, kodwa kufuneka uphando olongezelelekileyo ukuqinisekisa oku.

9. Spice Ukutya Kwakho

Ijinja ayinakuba kuphela kwesinongo sokunciphisa indlala.

Uphengululo lwamva nje kuvavanye iziphumo ze-capsaicin, efumaneka kwiipepile ezishushu, kunye ne-capsiate, efumaneka kwiipepile eziswiti.

Ifumanise ukuba ezi zinto zinokunceda ukunciphisa indlala kunye nokonyusa iimvakalelo zokugcwala ().

Ngaphezulu, ukubanakho kwezi khompawundi ukuvelisa ubushushu kunokunyusa inani leekhalori ezitshisiweyo emva kwesidlo ().

Nangona kunjalo, ezi ziphumo azibonwanga kuzo zonke izifundo kwaye zihlala zincinci. Ukongeza, abantu abatya oku kutya bahlala bephucula ukunyamezelana nemiphumo.

Izinto ezifumaneka kwiipepile ezishushu nezinoshukela zinokunceda ukuthintela indlala kunye nokwandisa ukugcwala, kodwa uphando oluthe kratya luyafuneka.

Yitya kumacwecwe amancinci

Ukunciphisa ubungakanani besidlo sakho sangokuhlwa kunokukunceda ungazinciphisi izabelo zakho zokutya. Oku kunokukunceda ukuba utye ukutya okuncinci ngaphandle kokuziva uphantsi ().

Into enomdla kukuba, esi siphumo sinokukhohlisa umntu otya kakhulu.

Umzekelo, uphononongo luqaphele ukuba neengcali zesondlo ngokungazi zijongise ngokwazo i-ice cream engaphezulu ngama-31% xa zinikwa izitya ezinkulu ().

Uphando lubonakalisile ukuba xa unokutya okuninzi kwipleyiti yakho, kunokwenzeka ukuba utye ngakumbi ngaphandle kokuqonda ().

Ukutya kumacwecwe amancinci kunokukunceda ungazi utye kancinci ngaphandle kokonyusa iimvakalelo zakho zendlala.

11. Sebenzisa ifolokhwe enkulu

Ubungakanani bezixhobo zakho zokutya zinokuba nefuthe elimangalisayo ekutyeni okufunekayo ukuba uzive ugcwele.

Olunye uphononongo luqwalasele ukuba abathathi-nxaxheba abasebenzisa iifolokhwe ezinkulu batya i-10% ngaphantsi kwalabo batya ukutya kwabo ngemfoloko encinci (41).

Abaphandi bacinge ukuba iifolokhwe ezincinci zinokunika abantu imvakalelo yokuba akukho nkqubela phambili bayenzayo ekupheliseni indlala, ibakhokelele ekubeni batye ngakumbi.

Qaphela, oku kubonakala ngathi akusebenzi kubungakanani bazo zonke izixhobo. Amacephe amakhulu okuhambisa anokunyusa ukutya okutyiwa kwisidlo ukuya kuthi ga kwi-14.5% ().

Sebenzisa iifolokhwe ezinkulu kunokunceda ukunciphisa isixa sokutya okufunekayo ngaphambi kokufikelela kukugcwala.

12. Ukuzilolonga

Ukuzivocavoca umzimba kucingelwa ukuba kunciphisa ukwenziwa kwemimandla yobuchopho enxulunyaniswe neminqweno yokutya, enokubangela inkuthazo esezantsi yokutya ().

Inokunciphisa amanqanaba eehomoni yendlala, ngelixa isonyusa iimvakalelo zokugcwala ().

Uphando lubonisa ukuba umthambo we-aerobic kunye nokuxhathisa kusebenza ngokulinganayo ekuphembeleleni amanqanaba ehomoni kunye nobungakanani bokutya okutyiwa emva kokuzilolonga ().

Zombini i-aerobic kunye nokuxhathisa umthambo kunokunceda ukwandisa ukuzala kwamahomoni kunye nokukhokelela ekunciphiseni indlala kunye nokutya ikhalori.

13. Ukuphulukana neQatha loMzimba Jikele kuMbindi wakho

I-Neuropeptide Y (NPY) yincindi yedlala ephembelela ukutya kunye nokulinganisela kwamandla.

Amanqanaba aphezulu e-NPY akholelwa ekunyuseni ukutya kwaye anokutshintsha nepesenti yeekhalori ozigcina njengamafutha (45).

Into enomdla kukuba, abaphandi bafumanise ukuba amanqatha omzimba, ngakumbi uhlobo olufunyenwe kumalungu akho, anokunyusa imveliso yeNPY (46, 48).

Ngenxa yoku, ukuncipha emzimbeni okuphakathi kunokunceda ukunciphisa umdla wakho wokutya kunye nenqanaba lendlala.

14. Lala ngokwaneleyo

Ukulala ngokwaneleyo ngokwaneleyo kunokunceda ekunciphiseni indlala kunye nokukhusela ekuzuzeni ubunzima.

Uphononongo lubonisa ukuba ukulala okuncinci kunokunyusa indlala kunye nokutya ukuya kuthi ga kwi-24%, kunye nokwehla kwamanqanaba okuzala kwehomoni ukuya kuthi ga kwi-26% (,).

Uphando lukwabonisa ukuba abantu abalele ngaphantsi kweeyure ezisixhenxe ngobusuku ngamanqanaba okugcwala kwabo emva kwesidlo sakusasa njenge-26% isezantsi ().

Kuyafaneleka ukuba uqaphele ukuba izifundo ezininzi zidibanisa ukulala okufutshane, ngokubanzi kuchazwe ngaphantsi kweeyure ezintandathu ngobusuku, ukuya kwi-55% yengozi ephezulu yokukhuluphala (,,,,).

Ukulala ubuncinci iiyure ezisixhenxe ngobusuku ngabunye kunokwenzeka ukuba kunciphise indlala yakho imini yonke.

15. Nciphisa uxinzelelo lwakho

Uxinzelelo olugqithisileyo luyaziwa ngokunyusa amanqanaba ehomoni yecortisol.

Nangona iziphumo zinokwahluka phakathi kwabantu, i-cortisol ephezulu ihlala icingelwa ukuba inyusa iminqweno yokutya kunye nedrive yokutya (57,, 59,).

Uxinzelelo lunokunciphisa amanqanaba epeptide YY (PYY), ihormone egcweleyo (61).

Kuvavanyo lwamva nje, abathathi-nxaxheba batye i-avareji ye-22% ngaphezulu kweekhalori emva kovavanyo loxinzelelo xa kuthelekiswa nohlobo olungenaxinzelelo lovavanyo olufanayo (62).

Ukufumana iindlela zokunciphisa amanqanaba oxinzelelo akunakunceda kuphela ekunciphiseni indlala, kodwa kunciphise umngcipheko wokutyeba nokudakumba (63,, 65).

Ukunciphisa amanqanaba oxinzelelo kunokunceda ukunciphisa iminqweno, wandise ukugcwala kwaye ukhusele nxamnye noxinzelelo kunye nokutyeba.

Yitya iOmega-3 Fats

Amafutha e-Omega-3, ngakumbi lawo afumaneka kwiintlanzi kunye neoyile ye-algae, anakho ukonyusa amanqanaba okugcwala kwehomoni leptin ().

Ukutya okutyebileyo kumanqatha e-omega-3 kungonyusa ukugcwala emva kokutya xa iikhalori zithintelwe ukunciphisa umzimba (67).

Ukuza kuthi ga ngoku, ezi ziphumo zazibonwa kuphela kubathathi-nxaxheba abatyebe kakhulu kunye nabatyebileyo. Uphando oluthe kratya luyafuneka ukubona ukuba kuyafana na kubantu ababhityileyo.

Amafutha e-Omega-3 anokunceda ukunciphisa indlala yabantu abatyebe kakhulu kwaye abatyebe kakhulu. Nangona kunjalo, uphando oluthe kratya luyafuneka kubantu abathembekileyo.

17. Khetha ukutya okulula okuneeProtein

Ukutyiwa ngumcimbi wokuzikhethela.

Ukuba yinxalenye yenkqubo yakho yemihla ngemihla, unokufuna ukukhetha amashwamshwam ane-protein ephezulu kunamafutha aphezulu.

Amashwamshwam aphezulu aneeprotheyini anokunyusa iimvakalelo zokugcwala kwaye anciphise ukuthathwa kwekhalori zizonke kwesi sidlo silandelayo.

Umzekelo, i-yoghurt eneeprotein ephezulu inciphisa indlala ngokukuko kunamaqhekeza anamafutha aphezulu okanye iswekile esinamafutha aphezulu ().

I-yoghurt eneeprotein ephezulu edliwe emva kwemini inokukunceda utye malunga neekhalori ezimbalwa kwisidlo sangokuhlwa, xa kuthelekiswa nezinye iindlela ezimbini (,).

Ukutya i-protein-rich snack kuya kunciphisa indlala kwaye kunokukuthintela ekutyeni kakhulu kwisidlo sakho esilandelayo.

18. Yiba nomfanekiso-ngqondweni Wokutya Ukutya Okunqwenelayo

Ngokwabanye abaphandi, ukuzifanisa nokutya okurhalela kakhulu kunokunciphisa umnqweno wakho wokuzitya.

Kuvavanyo olunye, abathathi-nxaxheba abangama-51 baqala ukucinga ukuba batye ezintathu okanye ezingama-33 zeM & Nks ngaphambi kokuba banikwe ukufikelela kwisitya seelekese. Abo babecinga ukutya ngaphezulu kwe-M & Nks batya i-60% encinci yeelekese, ngokomndilili ().

Abaphandi bafumene umphumo ofanayo xa bephinda uvavanyo besebenzisa itshizi endaweni ye-M & Nks ().

Kubonakala ngathi umthambo wokubonisa ungakhohlisa ingqondo yakho ekubeni ukholelwe ukuba sele ukutyile ukutya okufunwayo, kunciphisa ngokubonakalayo ukuthanda kwabo.

Ukuzibona ngokwakho ukutya ukutya okunqwenelayo kunokunciphisa umnqweno wakho wokutya.

Thatha uMyalezo waseKhaya

Indlala luphawu olubalulekileyo nolungokwemvelo olungafanele lungahoywa.

Iingcebiso ezikhankanywe apha ziindlela ezimbalwa ezilula zokunciphisa ukutya kwakho nendlala phakathi kokutya.

Ukuba ukhe wazama ezi zinto kodwa ufumanisa ukuba ulambile kakhulu, cinga ngokuthetha noochwephesha malunga nokukhetha kwakho.