I-9 edumileyo yokuThoba umzimba ukuPhononongwa

Umxholo

• 1. Ukutya kwePaleo
• 2. Ukutya kweVegan
• 3. Izidlo ezisezantsi zeCarb
• Ukutya kweDukan
• 5. Ukutya okune-Ultra-Low-Fat
• 6. Ukutya kwe-Atkins
• 7. Ukutya kweHCG
• 8. Ukutya kwendawo
• 9. Ukuzila ukutya okungapheliyo
• Umgca osezantsi

Zininzi iindlela zokunciphisa umzimba phaya.

Abanye bajolise ekunciphiseni ukutya kwakho, ngelixa abanye bathintela iikhalori, iicarbs, okanye amafutha.

Kuba bonke bebanga ukuba bangaphezulu, kunokuba nzima ukwazi ukuba zeziphi ezifanelekileyo ukuzama.

Inyani yile yokuba akukho kutya mnye okulungele wonke umntu- kwaye okukusebenzelayo akunakusebenzela omnye umntu.

Eli nqaku liphonononge i-9 yokutya okuthandwa kakhulu ekunciphiseni ubunzima kunye nesayensi emva kwabo.

1. Ukutya kwePaleo

Ukutya kwe-paleo kubango lokuba kufuneka utye ukutya okufanayo nokutya kwabo bazingeli bakho babaqokeleli ngaphambi kokuba kuphuhliswe ezolimo.

Ithiyori kukuba uninzi lwezifo zale mihla zinokunxulunyaniswa nokutya kwaseNtshona kunye nokusetyenziswa kweenkozo, ubisi kunye nokutya okugqityiweyo.

Ngelixa kungathandabuzeki ukuba ngaba oku kutya kunika ukutya okufanayo nookhokho bakho, kunxulunyaniswa nezibonelelo ezininzi ezinempilo.

Ingaba isebenza kanjani: Ukutya kwe-paleo kugxininisa ukutya okugcweleyo, iiprotein ezincinci, imifuno, iziqhamo, amandongomane, kunye nembewu, ngelixa kudimaza ukutya okucutshungulwayo, iswekile, ubisi kunye neenkozo.

Olunye uhlobo oluguquguqukayo lokutya kwe-paleo lukwavumela ubisi olunje ngeshizi kunye nebhotolo, kunye nezilimo eziyizigaxa ezinje ngeetapile kunye neebhatata.

Ukuhla ukusinda: Izifundo ezininzi zibonise ukuba ukutya kwepaleo kunokukhokelela ekulahlekelweni kwesisindo kunye nokunciphisa ubungakanani besinqe (,,,).

Kwizifundo, iipaleo dieters zitya ngokuzenzekelayo ii-carbs ezimbalwa, iiprotheyini ezininzi, kunye ne-300-900 yeekhalori ezimbalwa ngosuku (,,,).

Ezinye izibonelelo: Ukutya kubonakala kusebenza ekunciphiseni umngcipheko wesifo sentliziyo, njenge-cholesterol, iswekile yegazi, i-triglycerides yegazi, kunye noxinzelelo lwegazi (,,).

Icala elisezantsi: Ukutya okune-paleo kususa iinkozo, iimbotyi, kunye nezobisi, ezisempilweni kwaye zinesondlo.

Ukutya kwe-paleo kugxininisa ukutya okupheleleyo kodwa kuthintela iinkozo kunye nobisi. Izibonelelo zayo ezininzi zempilo zibandakanya ukwehla kobunzima.

2. Ukutya kweVegan

Ukutya kwe-vegan kuthintela zonke iimveliso zezilwanyana ngokuziphatha, okusingqongileyo, okanye izizathu zempilo.

I-Veganism ikwanxulunyaniswa nokuchasana nokuxhatshazwa kwezilwanyana kunye nenkohlakalo.

Ingaba isebenza kanjani: I-Veganism yeyona ndlela ingqongqo yokutya inyama.

Ukongeza ekupheliseni inyama, isusa ezobisi, amaqanda, kunye neemveliso ezivela kwizilwanyana, ezinje ngejelatin, ubusi, ialbumin, iwheyini, ikasini nezinye iintlobo zevithamini D3.

Ukuhla ukusinda: Ukutya kwe-vegan kubonakala kusebenza kakhulu ekuncedeni abantu ukuba banciphise ubunzima-rhoqo ngaphandle kokubala iikhalori- kuba amanqatha asezantsi kakhulu kunye nomxholo wefayibha ephezulu unokukwenza uzive ugcwele ixesha elide.

Ukutya kweVegan kuhlala kunxulunyaniswa nobunzima obuphantsi bomzimba kunye nesalathiso sobunzima bomzimba (BMI) ngokuthelekiswa nezinye izidlo (,,,,).

Olunye uphononongo lweeveki ezili-18 lubonise ukuba abantu abatya i-vegan baphulukene ne-9.3 yeepawundi (i-4.2 kg) ngaphezulu kunaleyo yokutya. Iqela le-vegan lavunyelwa ukuba lityile de ligqibe, kodwa iqela lolawulo kwafuneka lithintele iikhalori ().

Nangona kunjalo, ikhalori yeekhalori, izidlo ze-vegan azisebenzi ngakumbi ekunciphiseni ubunzima kunezinye izidlo ().

Ukuphulukana nobunzima kwizidlo ze-vegan ikakhulu kunxulunyaniswa nokunciphisa ikhalori.

Ezinye izibonelelo: Ukutya okusekwe kwizityalo kunxulunyaniswe nomngcipheko wesifo sentliziyo, uhlobo lweswekile yesibini, kunye nokufa ngaphambi kwexesha (,,,,).

Ukunciphisa inyama eqingqiweyo kunokunciphisa umngcipheko wesifo se-Alzheimer kunye nokufa sisifo sentliziyo okanye umhlaza (,,,,).

Icala elisezantsi: Kuba ukutya kwe-vegan kuphelisa ukutya kwezilwanyana ngokupheleleyo, kunokuba sezantsi kwizakha mzimba, kubandakanya ivithamini B12, ivithamin D, iodine, isinyithi, ikhalsiyam, zinc, kunye ne-omega-3 fatty acids (,,,,).

Ukutya kwe-Vegan akubandakanyi zonke iimveliso zezilwanyana. Zingabangela ukwehla kobunzima ngenxa yokunciphisa ikhalori ngelixa unciphisa umngcipheko wezifo ezininzi.

3. Izidlo ezisezantsi zeCarb

Ukutya okune-carb ephantsi kuye kwathandwa kumashumi eminyaka-ngakumbi ukunciphisa umzimba.

Kukho iintlobo ezininzi zokutya okune-carb ephantsi, kodwa zonke zibandakanya ukunciphisa i-carb intake ukuya kwi-20-150 gram ngosuku.

Eyona njongo iphambili yokutya kukunyanzela umzimba wakho ukuba usebenzise amafutha amaninzi endaweni yokusebenzisa iicarbs njengowona mthombo wamandla.

Ingaba isebenza kanjani: Ukutya okune-carb ephantsi kugxininisa inani elingenamda leprotheni kunye namafutha ngelixa unciphisa kakhulu ukutya kwakho kwecarb

Xa ukutya kwe-carb kuphantsi kakhulu, ii-acid ezinamafutha zihanjiswa ziye egazini lakho zisiwe kwisibindi sakho, apho ezinye zazo ziguqulwa zenziwe iitoni.

Umzimba wakho unokusebenzisa ii-acid ezinamafutha kunye neetoni ngokungabikho kwee-carbs njengowona mthombo wamandla ophambili.

Ukuhla ukusinda: Izifundo ezininzi zibonisa ukuba ukutya okune-carb ezisezantsi kunceda kakhulu ekunciphiseni umzimba, ngakumbi kubantu abatyebe kakhulu kunye nabatyebileyo (,,,,).

Kubonakala ngathi zisebenza ngokukuko ekunciphiseni amanqatha esiswini anobungozi, anokuthi afakwe kumalungu akho (,).

Ukutya okune-carb ephantsi kakhulu kufikelela kwilizwe elibizwa ngokuba yi-ketosis. Izifundo ezininzi ziyaqaphela ukuba ukutya kwe-ketogenic kukhokelela ekuphindaphindweni kabini kokulahleka kwesisindo kunokutya okunamafutha asezantsi, ukutya okunomda wekhalori (,,,).

Ezinye izibonelelo: Ukutya okune-carb ephantsi kuthambise ukunciphisa umdla wakho wokutya kwaye kukwenze uzive ungalamba, kukhokelela ekunciphiseni okuzenzekelayo kwi-calories (,).

Ngaphaya koko, ukutya okune-carb ephantsi kunokunceda kakhulu kwizinto ezinobungozi, ezinje ngegazi triglycerides, amanqanaba e-cholesterol, iswekile yegazi, amanqanaba e-insulin, kunye noxinzelelo lwegazi (,, 43,,).

Icala elisezantsi: Izidlo ezisezantsi zeCarb azifanelanga wonke umntu. Abanye baziva bebakhulu kubo ngelixa abanye beziva belusizi.

Abanye abantu banokufumana ukwanda kwe-cholesterol "embi" ye-LDL ().

Kwiimeko ezinqabileyo kakhulu, ukutya okune-carb ephantsi kunokubangela imeko enkulu ebizwa ngokuba yi-nondiabetic ketoacidosis. Le meko ibonakala ixhaphake kakhulu kubafazi abancancisayo kwaye inokubulala xa ishiywe inganyangwa (,,,).

Nangona kunjalo, ukutya okune-carb ephantsi kukhuselekile kuninzi lwabantu.

Ukutya okune-carb ephantsi kunciphisa kakhulu ukutya okune-carb kunye nokutyhala umzimba wakho ukuba usebenzise amafutha ukwenza ipetroli. Banceda ukunciphisa umzimba kwaye banxulunyaniswa nezinye izibonelelo zempilo.

Ukutya kweDukan

Ukutya kwe-Dukan yiprotein ephezulu, ukutya okune-carb ephantsi yokuhla kwesisindo esahlulwe ngokwamanqanaba amane-amanqanaba amabini okuphulukana nobunzima kunye nezigaba ezibini zolondolozo.

Uhlala ixesha elingakanani kwisigaba ngasinye kuxhomekeke kubungakanani bokunciphisa umzimba. Isigaba ngasinye sinendlela yaso yokutya.

Ingaba isebenza kanjani: Amanqanaba okuphulukana nobunzima ikakhulu asekwe kukutya ukutya okungenasiphelo kweeprotein kunye nokunyanzeliswa kwe-oat bran.

Ezinye izigaba zibandakanya ukongeza imifuno engeyiyo yesitatshi elandelwa ziikhabhohthi kunye namafutha. Emva kwexesha, kuyakubakho ezimbalwa kunye neentsuku ezinyulu zeeprotein zokugcina ubunzima bakho obutsha.

Ukuhla ukusinda: Kwisifundo esinye, abasetyhini abalandela ukutya kwe-Dukan batya malunga ne-1,000 yeekhalori kunye ne-100 yeeprotheyini ngosuku kwaye baphulukana ne-avareji yeepawundi ezingama-33 (15 kg) kwiiveki eziyi-8-10 ().

Kwakhona, ezinye izifundo ezininzi zibonisa ukuba iiprotheyini eziphezulu, ukutya okune-carb ephantsi kunokuba nezibonelelo zokunciphisa umzimba (,,,).

Oku kubandakanya inqanaba eliphezulu lokutya emzimbeni, ukwehla kwehormone yendlala kunye nokwanda kwamahomoni amaninzi (,,,).

Ezinye izibonelelo: Ngaphandle kokuphulukana nobunzima, akukho zibonelelo zibhaliweyo zeducan yokutya kuncwadi lwenzululwazi.

Icala elisezantsi: Kuncinane kakhulu uphando olusemgangathweni olufumanekayo kwisidlo saseDucan.

Ukutya kwe-Dukan kuthintela amanqatha kunye ne-carbs-isicwangciso esingasekelwanga kwisayensi. Ngokuchasene noko, ukutya amanqatha njengenxalenye yokutya okuneproteni ephezulu kubonakala ngathi kunyusa izinga lokutya xa kuthelekiswa zombini ukutya okune-carb ephantsi kunye nokutya okunamafutha asezantsi ().

Ngaphezu koko, ukulahleka kwesisindo okukhawulezileyo okuphunyezwe kukuthintelwa kweekhalori ezinzima kubangela ukulahleka kwemisipha ebalulekileyo ().

Ukuphulukana nobunzima bemisipha kunye nokuthintelwa kakhulu kweekhalori kunokubangela ukuba umzimba wakho ugcine amandla, okwenza kube lula ukubuyisa ubunzima emva kokuphulukana nawo (,,,).

Ukutya kwaseDukan akuvavanywanga kwizifundo zabantu ezisemgangathweni. Ukutya kunokubangela ukwehla kobunzima, kodwa ikwanokucothisa imetabolism yakho kwaye ikwenze uphulukane nobunzima bemisipha kunye namafutha.

5. Ukutya okune-Ultra-Low-Fat

Ukutya okunamafutha asezantsi kukuthintela ukusebenzisa kwakho amanqatha ukuya ngaphantsi kwe-10% yeekhalori zemihla ngemihla.

Ngokubanzi, ukutya okunamafutha asezantsi kunika malunga neepesenti ezingama-30 zeekhalori njengamafutha.

Izifundo zityhila ukuba oku kutya akunamsebenzi wokunciphisa umzimba kwixesha elide.

Abaxhasi be-ultra-low-fat diet bathi ukutya okuqhelekileyo kunamafutha akwanele ngokwaneleyo kumanqatha kwaye ukuba ukutya okunamafutha kufuna ukuhlala phantsi kwe-10% yeekhalori ezipheleleyo ukuvelisa izibonelelo zempilo kunye nokulahleka kwesisindo.

Ingaba isebenza kanjani: Ukutya okunamafutha asezantsi kune-10% okanye iikhalori ezimbalwa kumanqatha. Ukutya ikakhulu kusekwe kwizityalo kwaye kunokutya okungaphelelanga kwiimveliso zezilwanyana ().

Ke ngoko, ngokubanzi iphezulu kakhulu kwii-carbs-ejikeleze i-80% yeekhalori-kwaye iphantsi kwiprotein- kwi-10% yeekhalori.

Ukuhla ukusinda: Oku kutya kuye kwangqineka kuyimpumelelo enkulu ekunciphiseni umzimba phakathi kwabantu abatyebe kakhulu. Kolunye uphononongo, abantu abatyebe kakhulu baphulukene ne-140 yeekhilogremu kukutya okunamafutha asezantsi ().

Olunye uphononongo lweeveki ezi-8 kunye nokutya okuqulethe i-7-14% ye-fat ibonakalise ukuthoba ubunzima bomyinge we-14.8 yeepawundi (6.7 kg) ().

Ezinye izibonelelo: Izifundo zibonisa ukuba ukutya okunamafutha asezantsi kunokuphucula umngcipheko wesifo sentliziyo, kubandakanya uxinzelelo lwegazi oluphezulu, i-cholesterol ephezulu, kunye neempawu zokukrala (,, 71,,,).

Kuyamangalisa ukuba le carb ephezulu, ukutya okunamafutha asezantsi kunokukhokelela kuphuculo olubonakalayo kuhlobo lwe-2 yeswekile (,,,).

Ngapha koko, inokucothisa ukuqhubela phambili kwesifo sokuqina kwemithambo - isifo esizenzekelayo esichaphazela ingqondo yakho, umnqonqo, kunye neethambo zamehlo (,).

Icala elisezantsi: Ukuthintelwa kwamafutha kunokubangela iingxaki zexesha elide, njengoko amanqatha edlala indima ebalulekileyo emzimbeni wakho. Oku kubandakanya ukunceda ukwakha inwebu yeseli kunye neehomoni, kunye nokunceda umzimba wakho uthathe iivithamini ezinyibilikayo ezinamafutha.

Ngaphaya koko, ukutya okunamafutha asezantsi kakhulu kunciphisa ukutya ukutya okunempilo okuninzi, okusweleyo, kwaye kunzima kakhulu ukubambelela kuko.

Ukutya okunamafutha asezantsi kune-10% yeekhalori zayo kumanqatha. Inokubangela ukwehla kobunzima kwaye inokuba neenzuzo ezinomdla kwisifo sentliziyo, uhlobo 2 lweswekile, kunye ne-multiple sclerosis.

6. Ukutya kwe-Atkins

Ukutya kwe-Atkins yeyona nto idumileyo yokutya ekunciphiseni ukutya.

Abaxhasi bayo banyanzelisa ukuba ulahle ubunzima ngokutya iiprotheyini kunye namafutha ngendlela othanda ngayo, okoko nje uthintela iikhabhohbhayithi.

Esona sizathu siphambili sokuba ukutya okune-carb ezisezantsi zisebenze kakhulu ekunciphiseni ubunzima bokuba kunciphisa umdla wokutya.

Oku kubangela ukuba utye iikhalori ezimbalwa ngaphandle kokucinga ngako (,).

Ingaba isebenza kanjani: Ukutya kwe-Atkins kwahlulwe ngokwamanqanaba amane. Iqala ngenqanaba lokungeniswa, apho utya khona phantsi kwe-20 gram yee-carbs ngosuku iiveki ezimbini.

Ezinye izigaba zibandakanya ukubuyisela kancinci ekuvuseleleni i-carbs esempilweni kwisidlo sakho njengoko usondela kubunzima bakho beenjongo.

Ukuhla ukusinda: Ukutya kwe-Atkins kuye kwafundwa kakhulu kwaye kwafunyanwa kukhokelela ekunciphiseni ubunzima bomzimba ngokukhawuleza kunokutya okunamafutha asezantsi (,).

Olunye uphononongo luthi ukutya okune-carb ezisezantsi kunceda kakhulu ekunciphiseni ubunzima. Baphumelele ngokukodwa ekunciphiseni amanqatha esisu, awona mafutha ayingozi kakhulu azifaka kwisisu sakho (,,,,,,,).

Ezinye izibonelelo: Izifundo ezininzi zibonisa ukuba ukutya okuphantsi kwe-carb, njengokutya kwe-Atkins, kunokunciphisa izinto ezinobungozi kwizifo, kubandakanya i-triglycerides yegazi, i-cholesterol, iswekile yegazi, i-insulin kunye noxinzelelo lwegazi (,, 43,,).

Xa kuthelekiswa nezinye izidlo zokunciphisa umzimba, ukutya okune-carb ephantsi kukwaphucula ngcono iswekile yegazi, "elungileyo" i-cholesterol ye-HDL, i-triglycerides, kunye nezinye iimpawu zokumakisha zempilo (,).

Icala elisezantsi: Njengakwezinye izidlo ezisezantsi kakhulu, ukutya kweAtkins kukhuselekile kwaye kunempilo kubantu abaninzi kodwa kunokubangela iingxaki kwiimeko ezinqabileyo.

Ukutya kwe-Atkins kukutya okunciphisa umzimba okuncinci. Iyasebenza ukunciphisa umzimba kodwa ikwanezibonelelo kwezinye izinto ezinobungozi.

7. Ukutya kweHCG

Ukutya kwe-HCG kukutya okugqithileyo okujolise ekubangeleni ukunciphisa umzimba ngokukhawuleza ukuya kuthi ga kwi-1-2 yeepawundi (0.45-1-1 kg) ngosuku.

Abaxhasi bayo bathi iyonyusa imetabolism kunye nelahleko ngaphandle kokunciphisa indlala (,).

I-HCG (i-chorionic gonadotropin yabantu) yihomoni ekhoyo kwinqanaba eliphezulu ngexesha lokukhulelwa kwasekuqaleni.

Ixelela umzimba womfazi ukuba ukhulelwe kwaye igcina ukuveliswa kwehomoni ebalulekileyo kuphuhliso lomntwana. Isetyenziselwe ukunyanga imiba yokuchuma ().

Ingaba isebenza kanjani: Ukutya kwahlulwa ngokwamanqanaba amathathu. Ngexesha lesigaba sokuqala, uqala ukuthatha izongezo zeHCG.

Ngexesha lesigaba sesibini, ulandela ukutya okune-calories esezantsi kakhulu yeekhalori ezingama-500 ngosuku, kunye ne-HCG yokongeza amathontsi, iipellets, inaliti, okanye izitshizi. Isigaba sokulahleka kwesisindo simiselwe iiveki ezi-3-6 ngexesha.

Kwinqanaba lesithathu, uyeke ukuthatha i-HCG kwaye unyuse kancinci ukutya okutyayo.

Ukuhla ukusinda: Ukutya kwe-HCG kubangela ukwehla kobunzima, kodwa izifundo ezininzi zigqiba kwelokuba ukwehla kobunzima kungenxa yokutya okunesibhalsi esisezantsi kuphela- hayi iHCG hormone (,,,).

Ngapha koko, i-HCG ayifumanekanga ukunciphisa indlala.

Ezinye izibonelelo: Ngaphandle kokuphulukana nobunzima, akukho zibonelelo zibhaliweyo zokutya kwe-HCG.

Icala elisezantsi: Njengoninzi lwezinye izidlo ezisezantsi-phantsi-khalori, ukutya kwe-HCG kunokubangela ukulahleka kwemisipha, okukhokelela kumandla ancitshisiweyo okutshisa iikhalori ().

Ukuthintelwa okunje kweekhalori kuyanciphisa inani leekhalori zomzimba wakho. Kungenxa yokuba umzimba wakho ucinga ukuba ulambile kwaye ke ngoko uzama ukugcina amandla ().

Ukongeza, uninzi lweemveliso ze-HCG kwimarike ngamaqhinga kwaye awunayo nayiphi na i-HCG. Inaliti kuphela ezinokukwazi ukuphakamisa amanqanaba egazi kule hormone.

Ngapha koko, ukutya kuneziphumo ebezingalindelekanga ezininzi, kubandakanya iintloko, ukudinwa, kunye noxinzelelo. Kukwakho nengxelo yomfazi ophuhlisa amahlwili egazi, ekunokwenzeka ukuba abangelwa kukutya ().

I-FDA ayikuthandi oku kutya, ikubiza ngokuba kuyingozi, akukho semthethweni, kwaye kuyinkohliso ().

Ukutya kwe-HCG kukutya okunciphisa ngokukhawuleza ukutya. Akusekwanga kubo nabuphi na ubungqina besayensi kwaye bunokunciphisa umlinganiso wemetabolism kwaye kubangele ukuphulukana nezihlunu, iintloko, ukudinwa kunye noxinzelelo

8. Ukutya kwendawo

Indawo yokutya yindawo yokutya eseglycemic ekunciphiseni i-carbs ukuya kwi-35-45% yeekhalori zemihla ngemihla kunye neeproteni kunye namafutha ukuya kwi-30% nganye ().

Icebisa ukutya kuphela ii-carbs ezinesalathiso esisezantsi se-glycemic (GI).

I-GI yokutya yingqikelelo yokuba inyusa kangakanani amanqanaba eglucose egazi emva kokutya.

Indawo yokutya yaqala ukuphuculwa ukunciphisa ukudumba okubangelwa kukutya, kubangele ukwehla kobunzima, kunye nokunciphisa umngcipheko wezifo ezingapheliyo ().

Ingaba isebenza kanjani: Indawo yokutya icebisa ukulungelelanisa isidlo ngasinye nge-1/3 yeprotein, 2/3 iziqhamo ezimibalabala kunye nemifuno, kunye nedeshi yamafutha-eyileoli ye-monounsaturated, efana neoyile ye-olive, iavokhado, okanye iiamangile.

Ikwanciphisa i-high-GI carbs, enjengeebhanana, irayisi, kunye neetapile.

Ukuhla ukusinda: Izifundo kwizidlo ezisezantsi ze-GI endaweni yazo azingqinelani. Ngelixa abanye besithi ukutya kukhuthaza ukwehla kobunzima kwaye kunciphise ukutya, abanye babonisa ukwehla okuncinci xa kuthelekiswa nezinye izidlo (,,,).

Ezinye izibonelelo: Olona ncedo lukhulu koku kutya kukunciphisa umngcipheko wesifo sentliziyo, njengokunciphisa i-cholesterol kunye ne-triglycerides (,,,,).

Olunye uphononongo lubonisa ukuba iZiyoni yokutya inokuphucula ukulawulwa kweswekile yegazi, inciphise isangqa esinqeni, kunye nokunciphisa ukudumba okungapheliyo kubantu abatyebe kakhulu okanye abatyebe kakhulu abane-2 yeswekile ().

Icala elisezantsi: Enye yeengxaki ezimbalwa zale ndlela yokutya kukuba iyakuthintela ukusetyenziswa kweminye imithombo ye-carb esempilweni, efana neebhanana kunye neetapile.

Ukutya kweZone kukutya okusezantsi kwe-GI. Izifundo kwizibonelelo zokulahleka kwesisindo azingqinelani, kodwa ukutya kuphucula amanqaku amaninzi okubaluleka kwempilo kwaye kunciphisa umngcipheko wesifo sentliziyo.

9. Ukuzila ukutya okungapheliyo

Ukuzila ukutya okungapheliyo emzimbeni wakho phakathi kwamaxesha okuzila ukutya kunye nokutya.

Endaweni yokuthintela ukutya okutyayo, ilawula xa uzitya. Ke, inokubonwa njengaleyo ipateni yokutya kunokutya.

Ezona ndlela zaziwayo zokwenza ukutya ngokukhawuleza:

• Indlela ye-16/8: Kubandakanya ukutsiba isidlo sakusasa kunye nokuthintela ixesha lokutya lemihla ngemihla ukuya kwiiyure ezisibhozo, emva koko uzila ukutya iiyure eziyi-16 eziseleyo zosuku.
• Indlela yokutya yokuyeka ukutya: Ukubandakanya ukutya kweeyure ezingama-24 ukuzila ukutya kube kanye okanye kabini ngeveki kwiintsuku ezingezizo ezilandelelanayo.
• Ukutya kwesi-5: 2: Kwiintsuku ezimbini ezingezizo ezilandelelanayo zeveki, uthintela ukutya kwakho kwii-calories ezingama-500-600. Awuthinteli ukutya kwiintsuku ezintlanu ezisele.
• Ukutya kweMfazwe: Yitya izixa ezincinane zeziqhamo nemifuno eluhlaza emini kunye nesidlo esinye esikhulu ebusuku.

Ingaba isebenza kanjani: Ukuzila okungapheliyo kuhlala kusetyenziselwa ukunciphisa umzimba kuba kukhokelela kuthintelo lwekhalori olulula.

Inokukwenza ukuba utye iikhalori ezimbalwa ngokubanzi - ukuba nje awugqithisi ngokutya kakhulu ngakumbi ngexesha lokutya.

Ukuhla ukusinda: Ukuzila okungapheliyo kuhlala kuyimpumelelo kakhulu ekulahlekeni kwesisindo. Kubonakalisiwe ukuba kubangela ukwehla kobunzima be-3-8% kwisithuba seeveki ezi-3 ukuya kwezi-24, nto leyo ethe kakhulu xa kuthelekiswa nezidlo ezininzi zokunciphisa umzimba (,).

Ukongeza ekubangeleni ukulahleka kwezihlunu okuncinci kunesithintelo sekhalori esemgangathweni, inokunyusa izinga lokunciphisa umzimba nge-3.6-14% kwixesha elifutshane (,,,).

Ezinye izibonelelo: Ukuzila ukutya okungapheliyo kunokunciphisa amanqaku okudumba, amanqanaba e-cholesterol, i-triglycerides yegazi, kunye namanqanaba eswekile yegazi (,,,).

Ngapha koko, ukuzila ukutya okwexeshana kunxulunyaniswe namanqanaba okwanda kwehomoni yokukhula komntu (HGH), ukuphucula ubuntununtunu be-insulin, ukulungiswa kwamaselula okuphuculweyo, kunye nokutshintsha kweembonakalo zofuzo (,,,,).

Izifundo zezilwanyana zikwacebisa ukuba inokunceda iiseli zengqondo ezintsha zikhule, zandise ubomi, kwaye zikhusele isifo se-Alzheimer kunye nomhlaza (,,,).

Icala elisezantsi: Nangona ukuzila ukutya okwexeshana kukhuselekile kubantu abondleke kakuhle nabasempilweni, akuhambelani wonke umntu.

Olunye uphononongo lwaphawula ukuba akuloncedo kubantu basetyhini njengokuba kunjalo emadodeni (,).

Ukongeza, abanye abantu kufuneka bakuphephe ukuzila ukutya, kubandakanya abo bachaphazelayo kumanqanaba eswekile yegazi, abasetyhini abakhulelweyo, oomama abancancisayo, ulutsha, abantwana, nabantu abangondlekanga, abatyebe kakhulu, okanye abanesondlo.

Ukuzila okungapheliyo kuvumela umjikelo womzimba wakho phakathi kokuzila ukutya kunye nokutya. Iyasebenza kakhulu ekulahlekeni kobunzima kwaye inxulunyaniswe nezibonelelo ezininzi zempilo.

Umgca osezantsi

Akukho kutya kokutya okupheleleyo.

Izidlo ezahlukeneyo zisebenza kubantu abohlukeneyo, kwaye kuya kufuneka ukhethe enye ehambelana nendlela ophila ngayo kunye nezinto ozithandayo.

Okona kutya kukufaneleyo yile unokuncamathela kuyo ixesha elide.