Ngaba kufuneka Ukuthintele ukuTya ukutya okungafunekiyo?

Umxholo

• Ukutya okungafunekiyo 101
• Ukutya okuTyiweyo okungafunekiyo
• Iimpawu eziLungisayo
• Inxulunyaniswa nokuTyeba kakhulu kunye nezinye iZifo eziNgapheliyo
• Ukutyeba kakhulu
• Isifo sentliziyo
• Uhlobo lweSwekile 2
• IiHarms zokujonga ukutya
• Yonke into ngokumodareyitha?
• Ungakutya njani ukutya okuncinci kweJunk
• Umgca osezantsi

Ukutya okungekho mpilweni kufumaneka phantse kuyo yonke indawo.

Ithengiswa kwiivenkile ezinkulu, kwiivenkile ezilula, kwiindawo zokusebenza, ezikolweni, nakumatshini wokuthengisa.

Ukufumaneka kunye nokutya okungenamsoco kwenza kube nzima ukunciphisa okanye ukuphepha.

Usenokuba uyazibuza ukuba kuya kufuneka uyicime kuyo yonke indleko okanye ulandele imantra ukonwabela yonke into ngokumodareyitha.

Eli nqaku likuxelela yonke into oyifunayo malunga nokutya okungekho mpilweni nokuba ukuyeka ngokupheleleyo ukutya kungcono kunokunyanga ngamanye amaxesha.

Ukutya okungafunekiyo 101

Ngelixa inkcazo yomntu wonke yokutya okungafunekiyo ingahluka, uninzi lwabantu luyavuma ukuba ayisiyiyo eyona nto isempilweni kuwe.

Oku kukutya okucociweyo okuphezulu kuqulethe ubuninzi beekhalori-ngakumbi ngohlobo lwamafutha kunye neswekile- kwaye akukho vithamini, minerali, okanye ifayibha.

Imizekelo ibandakanya:

• isoda
• iichips
• ilekese
• cookies
• idonathi
• ikeyiki
• amaqebengwana

Ngelixa ezi zinto zihlala zithi qatha engqondweni xa ucinga ngokutya okungenampilo, ezinye azibonakali ngokulula.

Ukutya okuTyiweyo okungafunekiyo

Ukutya okuninzi ekucingelwa njengokusempilweni kukutya okungekho mpilweni okuzifihlayo.

Umzekelo, iziselo zeziqhamo zibonelela ngeevithamini kunye neeminerals kodwa zinokuba neswekile efanayo kunye neekhalori njengesoda.

Imveliso yentengiso yegranola kunye nemivalo yesidlo sakusasa njengasimahla yesiraphu yengqolowa ene-fructose ephezulu kwaye igcwele ukutya okuziinkozo okusempilweni.

Nangona kunjalo, le mivalo inokuba neswekile eyongeziweyo- ukuba ayikho ngaphezulu - kunokuba yelekese.

Kwangokunjalo, abavelisi bathengisa iimveliso ezingenalo igluten- ezinje ngeicookies, umxube wekhekhe kunye neetshiphusi- njengezinto ezinempilo kunokukhetha abo bane-gluten, nangona ukutya zombini kunokuba neeprofayili zesondlo ezifanayo.

Nokuba iimveliso zemvelo ezingenayo i-gluten ezifana neencindi ezithile, iitshokholethi, kunye nezinja ezishushu zibhalwe njenge- "gluten-free" ukubenza babonakale besempilweni.

I-Gluten ifunyenwe ikakhulu kwingqolowa, irye, kunye nerhasi, kwaye kuphela lipesenti elincinci labemi behlabathi ekufuneka liphephe i-gluten ngezizathu zonyango ().

Imizekelo enokuchongwa ngokulula yokutya okungenampilo kubandakanya iitshiphusi, iidonathi, iilekese kunye neicookies. Kodwa ezinye iimveliso - ezinjengeziphuzo zemidlalo okanye imivalo yesidlo sakusasa - nazo ziyahlangabezana nokuhlelwa, njengoko ziphezulu kwiswekile kunye neekhalori kodwa ziphantsi kwizakhamzimba.

Iimpawu eziLungisayo

Ukutya okungekho mpilweni kucingelwa ukuba kuyakhobokisa.

Ezi mpawu zomlutha zijolise kwiswekile kunye namafutha ().

Iswekile inokuvuselela indlela efanayo yomvuzo wobuchopho njengeziyobisi ezinje ngecocaine (,,).

Ngokuzimeleyo, iswekile khange ibonakaliswe ngokungaguquguqukiyo ukuba ikhoboka ebantwini, kodwa xa idityaniswe namafutha, indibaniselwano inokuba nzima ukuyichasa (,,).

Izifundo ziqaphele ukuba indibaniselwano yeswekile kunye nenqatha ixhaphake kakhulu inxulunyaniswa neempawu zokulutha- njengokurhoxa okanye ukuphulukana nolawulo kusetyenziso-kuneswekile yodwa (,).

Ukujongwa kwakhona kwezifundo ezingama-52 kufumanise ukuba ukutya okunxulunyaniswa neempawu zokulutha kwenziwa kakhulu kwaye kwaqulatha inani eliphakamileyo lamafutha kunye neecarbs ezicokisekileyo, ezinje ngeswekile ().

Oko kwathethi, ukutya rhoqo okanye okwexeshana kokutya okusetyenzwe kakhulu kunakho ukukhuthaza umvuzo kunye neziko lokwakha imikhwa kwingqondo yakho elonyusa iminqweno ().

Oku kungakhokelela ekugqithiseni kokutya okungekho mpilweni kunye nexesha, ukuzuza ubunzima.

Kuninzi okunokufundwa malunga nokulutha ukutya, okuhlala kuxhaphake kakhulu phakathi kwabantu abatyebe kakhulu okanye abatyebe kakhulu,,).

Ngokuzimeleyo, iswekile kunye namanqatha awaboniswanga ukuba aneempawu zokulutha, kodwa ngokudibeneyo, banokuvuselela iziko lomvuzo kwingqondo yakho elonyusa umnqweno wokutya okungafunekiyo.

Inxulunyaniswa nokuTyeba kakhulu kunye nezinye iZifo eziNgapheliyo

Ukutyeba kakhulu sisifo esintsonkothileyo kunye nezinto ezininzi- ngaphandle kwesizathu esinye (,).

Oko kwathiwa, ukufikelela ngokulula, ukutya okuphezulu, kunye neendleko eziphantsi zokutya okungenamsoco kukholelwa ukuba ligalelo elikhulu, kunye nezinye iimeko ezinjengesifo sentliziyo kunye nohlobo lweswekile yesi-2 (,,).

Ukutyeba kakhulu

Ukutya okungafunekiyo kunexabiso eliphantsi lokuhlutha, oko kuthetha ukuba ayizali kakhulu.

Iikhalori ezingamanzi - isoda, iziphuzo zemidlalo, kunye nee coffees ezikhethekileyo- zezinye zezona zaphuli mthetho njengoko zinokuhambisa amakhulu ekhalori ngaphandle kokuchaphazela umdla wakho wokutya.

Uphengululo lwezifundo ezingama-32 zafumanisa ukuba, kuko konke ukutya kwesiselo esiswiti esiswiti esisetyenzisiweyo, abantu bafumana i-0.25-0.5 yeepawundi (i-0.12-0.22 kg) ngaphezulu konyaka omnye ().

Ngelixa kubonakala kungabalulekanga, oku kunokuhambelana neepawundi ezininzi kwisithuba seminyaka embalwa.

Olunye uphononongo luye lwaqaphela iziphumo ezifanayo ezibonisa ukuba ukutya okungenamsoco-ngakumbi iziselo ezineswekile-zinxulunyaniswa kakhulu nokuzuza ubunzima kubantwana nakubantu abadala (,,,).

Isifo sentliziyo

Isifo sentliziyo sesona sizathu siphambili sokufa kwihlabathi liphela.

Ukutya iswekile yenye yezinto ezinobungozi kwesi sifo.

Iswekile ezongeziweyo zibonisiwe ukuba zonyusa uhlobo oluthile lwamafutha egazini lakho- elibizwa ngokuba yi-triglycerides- kunye nokonyusa uxinzelelo lwegazi, zombini ezo zinto zingumngcipheko omkhulu wesifo sentliziyo (,).

Ukutya rhoqo ukutya okukhawulezileyo kufunyenwe kukonyusa i-triglycerides kunye nokunciphisa i-cholesterol ye-HDL (elungileyo) -enye into ebangela umngcipheko wesifo sentliziyo ().

Uhlobo lweSwekile 2

Uhlobo lwe-2 yeswekile lwenzeka xa umzimba wakho ungakhathali kwiziphumo ze-insulin, ihomoni eyehlisa iswekile egazini.

Amafutha omzimba agqithisileyo, uxinzelelo lwegazi oluphezulu, i-HDL (elungileyo) ye-cholesterol, kunye nembali yesifo sentliziyo okanye ukubetha kukukhokelela kumngcipheko wohlobo lwe-2 yeswekile ().

Ukutya ukutya okungenamsoco kunxulunyaniswa namafutha omzimba agqithisileyo, uxinzelelo lwegazi oluphezulu, kunye ne-cholesterol esezantsi ye-HDL - zonke ezo zinto zonyusa umngcipheko wohlobo lweswekile yesi-2 (,,,).

Ngelixa kungekho namnye unobangela wokukhula kwamazinga okutyeba kakhulu kunye nesifo esinganyangekiyo esinokumiselwa, ukufikelela ngokulula kunye nexabiso eliphantsi kunye nokutya okuphezulu kokutya okungenamsoco yeyona nto inegalelo elikhulu.

IiHarms zokujonga ukutya

Nangona kubalulekile ukwazi ukuba kukuphi ukutya okunokuba negalelo kwimpilo enkenenkene kunye nokuzuza ubunzima, ukuhlala uthe phithi kukutya akunampilo.

Ukwahlula ukutya njengokucocekileyo okanye okungcolileyo, okanye okuhle okanye okungalunganga, kunokukhokelela ekubeni wakhe ubudlelwane obungenampilo kunye nokutya.

Olunye uphononongo lufumanise ukuba ukulandela ngokungqongqo, konke-okanye-akukho ndlela kwindlela yokutya kunxulunyaniswa nokutya kakhulu kunye nokuzuza ubunzima ().

Ngamanye amagama, abantu abazithintelayo babenexesha elinzima lokugcina ubunzima obusempilweni xa kuthelekiswa nabo babebhetyebhetye ekukhetheni ukutya.

Olunye uphononongo luqwalasele ukuba ukutya ngokungqongqo kunxulunyaniswa neempawu zokutya okungalunganga, unxunguphalo kunye noxinzelelo ().

Ngaphezulu, abantu abatya ngokungqongqo ngakumbi ngeempelaveki babekwazi ukonyusa ubunzima babo kunyaka omnye, kunabo babedla ngokungqongqo ngeempelaveki ().

Olu phononongo lubonisa ukuba ukutya okungqongqo okushenxisa ngokupheleleyo unyango ngamanye amaxesha akupheleli nje ekuthinteleni iinzame zokunciphisa umzimba kodwa kuchaphazele nempilo.

Oko kwathiwa, abantu abaninzi baya ngokuya bethatha indlela ebhetyebhetye ekutyeni.

Sebenzisa le ndlela, i-80-90% yeekhalori zakho kufuneka zivela kukutya okupheleleyo kunye nokuncinci okucutshungulweyo. I-10-20% eseleyo kufuneka ivele kuyo nayiphi na into oyithandayo- nokuba yi-ice cream, ikeyiki, okanye ibha yetshokholethi.

Le ndlela ikwavumela ukuba ukonwabele iiholide, iminyhadala ekhethekileyo, okanye ukonwatyiswa ekuhlaleni ngaphandle kokucinga ukuba uya kukwazi ukutya ukutya okukhoyo ().

Ukuhlala ucinga kakhulu ngokutya-okuqhelekileyo kunxulunyaniswa nokutya ngokungqongqo- kuyaphikisana nokunciphisa umzimba kwaye kunokukhokelela kubudlelwane obungenampilo kunye nokutya.

Yonke into ngokumodareyitha?

Yonke into ngokumodareyitha yingcebiso eqhelekileyo xa kufikwa kukutya okungekho mpilweni.

Ukutya ukutya okuthandayo ngokumodareyitha kunokukunceda unamathele kwindlela otya ngayo (ngakumbi ixesha elide), ukonwabele iiholide kunye neminye iminyhadala ekhethekileyo, kwaye uphephe ukuzixakekisa okungenampilo ngokutya.

Ngaphandle koko, ukuyeka ngokupheleleyo ukutya okungekho mpilweni akunazinzo, kuyonwabisa, okanye akuloncedo kwimpilo yakho.

Kodwa ayizizo zonke ukutya ezinokonwabela ukumodareyitha ngabantu bonke.

Abanye banotyekelo lokugqithisa ukutya de bazive bengonwabanga. Yile nto yaziwa njengokutya kakhulu.

Ukutya kakhulu kukudla ngokulandela iimvakalelo zokuphulukana nolawulo kunye neemvakalelo ezingathandekiyo kunye neemvakalelo ().

Iindidi ezahlukeneyo zeemvakalelo okanye zebhayoloji- ezinje ngoxinzelelo, unxunguphalo, okanye indlala- ziyaziwa ukuba zibangela ukuzinkcinkca ngotywala, kodwa ukutya okuthile kunokubangela ukuba kubangele (,,).

Obunye ubungqina bucebisa ukuba ukutya okuthile- i-pizza, i-ayisikhrim, okanye iicookies, umzekelo-zinokubangela le mpendulo, ekhokelela kwisiqendu sokubheja. Nangona kunjalo, uphando kule ndawo luyasilela (,).

Oko kwathiwa, ukuba unesifo sokutya okutya kakhulu, kungangcono ukuba uthethe noochwephesha kwezonyango okanye umcebisi kuqala ukuze uthathe isigqibo sokuba kungangcono na ukunqanda ngokupheleleyo ukutya okunokubangela kunokuba ube nokumodareyitha.

Ukuba unengxaki yokutya kakhulu, thetha nogqirha wakho okanye omnye ugqirha wezempilo ukuze uthathe isigqibo seyona ndlela yokuphepha ukutya okungafunekiyo.

Ungakutya njani ukutya okuncinci kweJunk

Nazi iindlela ezininzi onokunciphisa ngazo ukutya ukutya okungenamsoco.

Kuqala, zama ukuyishiya kwishelufa yevenkile. Ukungabinayo endlwini yakho kususa isilingo ngokupheleleyo.

Okwesibini, kuphephe ukutya iitshiphusi okanye amanye amashwamshwam ngaphandle kwengxowa. Endaweni yoko, isahlulo esincinci kwisitya kwaye uyonwabele.

Kwakhona, beka endaweni yokutya okungafunekiyo ngokukhetha okusempilweni. Gcwalisa:

• Iziqhamo: ii-apile, iibhanana, iiorenji kunye namajikijolo
• Imifuno: imifuno enamagqabi, iipepile, i-broccoli, kunye nekholifulawa
• Iinkozo ezipheleleyo kunye nestatshi: i-oats, irayisi emdaka, iquinoa, kunye neebhatata
• Imbewu kunye namandongomane: iiamangile, iiwalnuts, kunye nembewu kajongilanga
• Iimbotyi: iimbotyi, ii-ertyisi, neelentile
• Imithombo yeprotein enempilo: intlanzi, i-shellfish, i-tofu, i-steak kunye neenkukhu
• Ubisi: Iyogathi yamaGrike, itshizi, kunye neemveliso zobisi ezinotyiweyo njenge-kefir
• Amafutha asempilweni: ioyile ye-olive, ii-nut butter, ii-avocado kunye nekhokhonathi
• Iziselo ezisempilweni: amanzi, amanzi ahlwahlwazayo, iti eluhlaza, kunye neti yemifuno

Khumbula ukuba kungcono ukumilisela utshintsho oluncinci ekuhambeni kwexesha ukuqinisekisa iziphumo ezingapheliyo.

Ungakunciphisa ukutyiwa kokutya okungekho mpilweni ngokukushiya eshalofini, uqhelise ulawulo lwesahlulo, kunye nokongeza ukutya okusempilweni kwindlela otya ngayo.

Umgca osezantsi

Ukutya okungenamsoco kuphezulu kwiikhalori, iswekile, kunye namafutha, kodwa kusilela izakha mzimba ezifana nefayibha, iivithamini, kunye neeminerali.

Bacingelwa ukuba bayinxalenye ephambili kubhubhane wokutyeba kunye nokuqhuba kuphuhliso lwezifo ezithile ezinganyangekiyo.

Ukudityaniswa kwamafutha kunye neswekile kwenza ukutya okungenamsoco kwaye kube lula ukugqitha.

Sekunjalo, ukuziphepha ngokupheleleyo kusenokungabi yingenelo. Ukonwabela unyango oluthandayo ngamanye amaxesha kuyindlela esempilweni kwaye ezinzileyo kubantu abaninzi.

Ukuba unenkxalabo malunga nokutya okubangela, thetha nomsebenzi wezempilo.