Ngaba utywala bukwenza uzuze ubunzima?

Umxholo

• Ubudlelwane phakathi koTywala kunye nokuThoba umzimba
• Iikhalori kuTywala
• Indlela oBuphatha ngayo uMzimba wakho utywala
• Ukusela njani utywala ngaphandle kokufumana ubunzima
• Uphengululo lwe

Masijongane nayo: ngamanye amaxesha ufuna iglasi yewayini (okanye ezimbini ... okanye ezintathu ...) ukuze ukhululeke ekupheleni kosuku. Ngelixa ingenzi imimangaliso yokulala kwakho, ngokuqinisekileyo inokukunceda ukuthatha indawo-kunye, iglasi ebomvu ngokukodwa inokubonelela ngezibonelelo zezempilo. Sekunjalo, usenokuba uyazibuza, ‘ngaba utywala bukwenza utyebe? yaye, kuxhomekeke kusukelo lwakho, 'Ngaba unokusela uze unciphise umzimba?' Impendulo ngu-ewe no-hayi. Siza kucacisa ...

Ubudlelwane phakathi koTywala kunye nokuThoba umzimba

Ewe wena unako usele utywala kwaye sehlise ubunzima-ukuba nje ukrelekrele ngako. Xa ujonga ukuba uza kukwazi ukunciphisa umzimba kwaye usela utywala obuthandayo, zimbini izinto ekufuneka uziqwalasele: iikhalori kutywala nakumxholo wotywala.

Iikhalori kuTywala

Njengomthetho jikelele, okukhona kuphezulu isiqulatho sotywala kwisiselo (a.k.a. utywala ngevolumu okanye i-ABV), kokukhona iikhalori ezingakumbi, uKeith Wallace, umseki weSikole seWine sasePhiladelphia, uxelelwe ngaphambili.Imilo. Oko kuthetha ukuba ukudubula kotywala obunzima njengegin, iwhisky, okanye i-vodka (ubungqina be-80-100) iya kuba malunga ne-68-85 yeekhalori nge-ounce nganye. I-ounce yebhiya okanye iwayini, ngakolunye uhlangothi, iya kuba neekhalori ezimalunga ne-12 kunye ne-24 nge-ounce, ngokulandelanayo.

Kodwa ulibale malunga neekhalori ekuhambeni kwakho ukuya emoyeni okwesibini, kuba kubantu abaninzi, iikhalori kwi abaxube I-Cocktails abazithandayo zibeka umqobo omkhulu ekunciphiseni ubunzima kunotywala. I-4 oz nje ye-daiquiri okanye imargarita mixes inokuqulatha ngaphezulu kwe-35g yeswekile-leyo ziitispuni ezisi-7 zeswekile! (Isizathu esinye sokuba kufuneka u-DIY ezi daiquiris zasekhaya endaweni yoko.)

Ngaphezu koko, le mixube yesiselo ingaphezulu kabini isixa seekhalori kunokudubula kwerum okanye itequila ebandakanyiweyo kwisiselo (oko kukuthi, ukuba unikwa isiqingatha sekomityi yomxube). Ngaphezu koko, iikhalori ezivela kubaxube zezona ntlobo zimbi kakhulu zeekhalori: iishukela ezilula kunye ezisulungekileyo. Xa zidityanisiwe nendlela utywala obuyichaphazela ngayo imetabolism, iba mbi ngakumbi.

Indlela oBuphatha ngayo uMzimba wakho utywala

Imibuzo embalwa ebuzwa rhoqo: Ngaba ivodka ikwenza utyebe? Kuthekani ngebhiya? Ngaba iwayini iyatyebisa? Kodwa lixesha lokuyibiza ngokuba yi "alcohol-makes-you-fat" amaxhala. Kungenxa yokuba enyanisweni yintsomi (!!) yokuba utywala buya kukwenza "utyebe." Inyaniso: Yindibaniselwano yotywala kunye neeswekile ezifumaneka kubaxube (okanye ukutya kwebhari okuhlala kuselwa notywala) okuthintela ukwehla kobunzima kwaye kunokubangela ukutyeba.

Utywala buqulethe iikhalori, ezinokuthi, ewe, zibangele ubunzima. Kodwa ayisiyiyo kuphela into enokubangela ityala. Ikwayifayile ye- metabolic kuqala ukuba umzimba wakho ubeka phezu kotywala (ngaphezu kweekhabhohayidrethi kunye namafutha) obangela umonakalo. Umzimba wakho ufuna ukuqhubekeka notywala ngaphambi kwayo nayiphi na enye into, ebonakalisiweyo ukuba yenze imeko ye-metabolic ephantse ichane naleyo idalwe ngumzimba wakho emva kokuzilolonga-inqanaba elijikeleza kakhulu lamafutha kunye nokutsha kwamafutha okuthintelwe.

Ukusela njani utywala ngaphandle kokufumana ubunzima

Ngelixa oku kunokuvakala ngathi yonke intshabalalo nobumnyama, kukho izibonelelo zotywala. Ukusela utywala obuphakathi (isiselo esi-1 ngosuku kwabasetyhini) kwandisa i-cholesterol yakho ye-HDL (elungileyo), kwaye uphando lubonisa ukuba abantu abaneziselo ezimbalwa ngeveki baphila ixesha elide. Ke nantsi indlela ukusela utywala kunye nokunciphisa umzimba kunokuthi, kusebenze kunye:

Nika ingqalelo ekukhonzeni ubungakanani. Xa usela, yazi ubungakanani bakho obuhambisa utywala. Iglasi le wayini ayiyiglasi ezalisiweyo, kodwa i-5 oz (iiglasi zewayini ebomvu zinokubamba i-12-14 oz xa igcwele).

Nix umxube(er). Nciphisa iikhalori ezivela kubaxube. Yenza imargaritas ngejusi yelime yokwenyani, sebenzisa amanzi etonic okutya, okanye iklabhu yesoda yasimahla ngaphandle kwekhalori endaweni yamanzi eetoni aqhelekileyo kunye nezinye iziselo ezinekhalori ephezulu. (Ezi margaritas ezineswekile ephantsi ziya kuyanelisa inkanuko yakho ngelixa unciphisa ukusebenzisa kwakho iswekile.

Cinga phambili. Ukuba uphishekela ngenkani injongo yokwehla kobunzima, qwalasela ishedyuli yakho ngaphambi kokuba uvule ibhotile yasemva kokusebenza kwewayini. Nangona kubalulekile ukunyanga i-yo-self, unokufuna ukugcina loo glasi, yithi, isidlo sakho sokuzalwa se-BFF ngoMgqibelo ebusuku. Oku kunokukunceda ukunciphisa impembelelo yeziphuzo kumanqatha akho onke.

Yazi ukubala kweekhalori. Oku akuthethi (!!) kuthetha ukuba kufuneka uqale ukubala ikhalori (enyanisweni, ukubalwa kweekhalori ayisiyiyo nto iphambili ekulahlekeni kobunzima kwaye kunokukhokelela ekutyeni okuthintelweyo nasekutyeni.) Kodwa ukuba nombono weyona khalori isezantsi iinketho zinokukunceda wenze ukhetho olufanelekileyo ngaphambi kokuba uphuze kwaye, ngokulandelayo, ugcine usukelo lwakho lokunciphisa ubunzima. Apha, iintlobo ezimbalwa zotywala kunye neekhalori ezimbalwa ngokusebenza, ngokweZiko leSizwe lezeMpilo (NIH).

• I-Gin, irum, ivodka, iwhisky, itequila: Iikhalori ezingama-97 nge-1.5 oz
• Ibranti, ikranti: Iikhalori ezingama-98 nge-1.5 oz
• Ishampeyini:Iikhalori ezingama-84 nge-4 oz
• Isiselo somdiliya esibomvu: Iikhalori ezili-125 nge-5 oz

Ugqirha Mike Roussell, u-Ph.D., Ngumcebisi ngezesondlo owaziwa ngendlela yakhe esekwe kubungqina eguqula iikhonsepthi zezondlo zibe yimikhwa kunye neendlela zokutya, ezibandakanya iimbaleki eziqeqeshiweyo, abaphathi, iinkampani zokutya, kunye nezixhobo eziphezulu zomzimba. . Umsebenzi kaGqirha Mike uhlala ufumaneka kwiindawo zokuthengisa iindaba, kwiiwebhusayithi ezinempilo, nakwivenkile yeencwadi yasekuhlaleni. Ngumbhali we Isicwangciso sokulahleka kwesisindo sikaGqirha Mike kunye nokuzayo Iintsika ezi-6 zeSondlo.

Nxibelelana noGqirha Mike ukufumana ukutya okulula kunye neengcebiso zesondlo ngokulandela @mikeroussell kwi-Twitter okanye ube ngumlandeli wephepha lakhe likaFacebook.

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