Ngaba iBhiya ingakunika iBele enkulu?

Umxholo

• Yintoni ibhiya?
• Iinkcukacha ngezondlo ngotywala
• Iindlela ezi-3 ezinokuthi iBhiya ibangele ukuFutha
• 1. Yandisa ukuThathwa kweKhalori yakho
• 2. Utywala bunokuthintela ukutshiswa kwamafutha
• 3. Iqulethe iPhytoestrogens
• Ngaba ibhiya ibangela ukuba uzuze amanqatha?
• Amadoda anengozi ephezulu kunabafazi
• Ngaba ezinye iindidi zotywala zibangela ukuba amanqatha esibeleko?
• Ulahla njani iBhiya yakho yeBelly
• Umgca osezantsi

Ukusela ibhiya kuhlala kunxulunyaniswa nokwanda kwamafutha omzimba, ngakumbi kwisisu. Oku kudla ngokubizwa ngokuba "sisisu sebhiya."

Kodwa ngaba ibhiya ibangela amanqatha esiswini? Eli nqaku lijonga ubungqina.

Yintoni ibhiya?

Ibhiya sisiselo esinxilisayo esenziwe ngengqolowa, efana nerhasi, ingqolowa okanye irye, egalelwe igwele ().

Iyathandwa kusetyenziswa iihops, ezenza incasa emnandi yebhiya kuba ikrakra kakhulu, ilinganisa ubumnandi obukwiswekile kwiinkozo.

Ezinye iintlobo zebhiya zinencasa yeziqhamo okanye imifuno kunye nezinongo.

Ibhiya yenziwa kwinkqubo yenyathelo ezintlanu:

1. Malting: Iinkozo zifudunyezwa, zomile kwaye ziqhekekile.
2. Ukuxhuzula: Iinkozo zifakwe emanzini ukuze zikhulule iiswekile zazo. Oku kukhokelela kulwelo oluneswekile olubizwa ngokuba yi “wort.”
3. Ukubilisa: Iwort liyabiliswa kwaye iihops ziyongezwa ukunika ibhiya incasa yayo.
4. Ukuvumba: Igwele longezwa kumxube kwaye iwort iyabiliswa ukwenza utywala kunye nekhabhon diokside.
5. Ibhotile: Ibhiya ibhotile kwaye ishiywe kubudala.

Ukomelela kwebhiya kuxhomekeke kubungakanani botywala obunabo, obulinganiswa njengotywala ngevolumu (ABV). I-ABV ibhekisa kwinani lotywala kwisiselo esi-3.4-oz (100-ml), esichazwe njengepesenti.

Umxholo wotywala rhoqo uyi-4-6%. Nangona kunjalo, inokubakho ukusuka kubuthathaka kakhulu (0.5%) ukuya komelele ngokukodwa (40%).

Ezona ntlobo ziphambili zebhiya zibandakanya i-pale ale, istout, ubulali, ibhiya yengqolowa kunye nebhiya ethandwa kakhulu, ilger. Iindlela ezahlukeneyo zokupheka zenziwa xa abenzi bezitshizi behluka ngokwamahlamvu, amaxesha okupheka kunye nencasa abayisebenzisayo.

Ibhiya sisiselo esinxilisayo esenziwe ngokuvumba iinkozo ezinegwele. Zininzi iindidi ezahlukeneyo ezahluka ngokwamandla, umbala kunye nokungcamla.

Iinkcukacha ngezondlo ngotywala

Ixabiso lesondlo sebhiya lingahluka ngohlobo. Nangona kunjalo, apha ngezantsi zizixa-mali ze-12-oz (355-ml) yokuhambisa ibhiya eqhelekileyo, malunga ne-4% yomxholo wotywala (2):

• Iikhalori: 153
• Utywala: Iigrama ezili-14
• IiCarbs: Iigrama ezili-13
• Iprotheni: 2 iigrem
• Amafutha: 0 iigramu

Ibhiya ikwaqulathe isixa esincinci semicronutrients, kubandakanya isodiyam, ipotassium kunye nemagniziyam. Nangona kunjalo, ayingowona mthombo ulungileyo wezi zondlo, njengoko kuya kufuneka ukuba usele izixa ezikhulu ukwanelisa iimfuno zakho zemihla ngemihla.

Kubalulekile ukuba uqaphele ukuba iibhiya ezinomxholo ophezulu wotywala nazo ziqulathe iikhalori ezingaphezulu. Kungenxa yokuba utywala buqukethe malunga neekhalori ezisixhenxe kwigrama nganye.

Oku kuphezulu kune-carbs kunye neprotein (4 calories ngokwe gram) kodwa isezantsi kunamafutha (9 calories nge gram).

Ubhiya luphezulu kwii-carbs kunye notywala kodwa buphantsi phantse kuzo zonke ezinye izondlo. Umxholo wekhalori yebhiya uxhomekeke kumandla ayo - okona kuninzi utywala obuqulathe, kokukhona ikhalori iqulethe.

Iindlela ezi-3 ezinokuthi iBhiya ibangele ukuFutha

Kucetyisiwe ukuba ukusela ibhiya kunokunyusa amanqatha esisu ngeendlela ezininzi.

Oku kubandakanya ukubangela ukusetyenziswa gwenxa kweekhalori, ukuthintela umzimba wakho ekutshiseni amafutha kunye nokwandisa umxholo we-phytoestrogen wokutya kwakho.

Nazi izizathu zontathu zokuba kutheni ibhiya inokuba ngumqhubi ofanelekileyo wokufumana amafutha kwisisu:

1. Yandisa ukuThathwa kweKhalori yakho

Igram yegram, ibhiya ineekhalori ezininzi njengesiselo esinxilisayo, ngenxa yoko inako ukongeza iikhalori ezininzi kwindlela otya ngayo (2, 3).

Olunye uphononongo luye lwabonisa ukuba ukusela utywala kunokunyusa umdla wakho wokutya kwixesha elifutshane, kubangele ukuba utye ngaphezulu kunokuba ubungenakho ().

Ngapha koko, kuye kwaboniswa ukuba abantu abasoloko bebuyekeza iikhalori abazityayo ngotywala ngokutya okuncinci kokunye ukutya endaweni yoko (,).

Oku kuthetha ukuba ukusela ibhiya rhoqo kunokuba negalelo kwinani leekhalori kwindlela otya ngayo.

2. Utywala bunokuthintela ukutshiswa kwamafutha

Ukusela utywala kunokuthintela umzimba wakho ekutshiseni amafutha. Kungenxa yokuba umzimba wakho ubeka phambili ukusasazeka kotywala ngaphezulu kweminye imithombo yeoyile, kubandakanya amafutha agciniweyo.

Kwithiyori, ukusela rhoqo kunokuba negalelo ekunyukeni kwamafutha omzimba.

Nangona kunjalo, uphando oluvavanya oku lufumene iziphumo ezixubeneyo. Ngexesha elide, ukusela ibhiya rhoqo kodwa ngokumodareyitha kwiinxalenye ezingaphantsi kwe-17 oz (500 ml) ngemini akubonakali kukhokelela ekwandeni kobunzima bomzimba okanye amafutha esiswini (,).

Nangona kunjalo, ukusela kakhulu kunoko kunokukhokelela ekuzuzeni ubunzima ekuhambeni kwexesha.

3. Iqulethe iPhytoestrogens

Iintyatyambo zesityalo se hop zisetyenziselwa ukunika ibhiya incasa yayo.

Esi sityalo saziwa ngokuba siphezulu kakhulu kwi-phytoestrogens, izityalo ezenza izinto ezinokulinganisa isenzo sehomoni yesini emzimbeni wakho ().

Ngenxa yomxholo we-phytoestrogen, kucetyisiwe ukuba iihops kubhiya zinokubangela utshintsho lwehomoni emadodeni anyusa umngcipheko wokugcina amanqatha esiswini.

Nangona kunjalo, nangona kunokwenzeka ukuba amadoda asela ibhiya abonakaliswe kumanqanaba aphezulu e-phytoestrogens, akwaziwa ukuba ezi zityalo zibuchaphazela njani ubunzima okanye amanqatha esisu, ukuba konke ().

Ibhiya inokunyusa inani leekhalori ozityayo kunye nokukhusela umzimba wakho ekutshiseni amafutha. Iziphumo ze-phytoestrogens kumanqatha esisu awaziwa.

Ngaba ibhiya ibangela ukuba uzuze amanqatha?

Amafutha agcinwe esiswini sakho kucingelwa ukuba lolona hlobo lwamafutha luyingozi empilweni yakho.

Izazinzulu zilubiza olu hlobo lwamafutha e-visceral fat ().

Amafutha e-visceral asebenza ngokusebenzayo, oko kuthetha ukuba kunokuphazamisa iihomoni zomzimba wakho.

Oku kunokutshintsha indlela osebenza ngayo umzimba wakho kunye nokwandisa umngcipheko wezifo ezinjenge-metabolic syndrome, uhlobo lwesibini lweswekile, isifo sentliziyo kunye nomhlaza (,).

Nditsho nabantu abanobunzima obuqhelekileyo banomngcipheko okhulayo weengxaki zempilo ukuba banamafutha amaninzi esiswini ().

Olunye uphononongo luye lwadibanisa ukuselwa kotywala obuninzi kwiziselo ezinjengebhiya ukuya kumngcipheko okhulayo wokufumana amafutha ().

Ngapha koko, olunye uphononongo lufumanise ukuba amadoda asela ngaphezulu kwezintathu iziselo ngemini ayengama-80% amathuba okuba abe namafutha amaninzi esiswini kunamadoda angakhange asele kakhulu ().

Into enomdla kukuba, olunye uphononongo lucebise ukuba ukusela ibhiya ngexabiso eliphakathi elingaphantsi kwe-17 oz (500 ml) ngosuku akunakuthatha lo mngcipheko (,,).

Nangona kunjalo, ezinye izinto zinokuba negalelo kulo mahluko. Umzekelo, abantu abasela isixa esilinganiselweyo sebhiya banokuba neendlela zokuphila ezisempilweni kunabo batya izixa ezikhulu ().

Uninzi lwezifundo lubonisa ukuba ukusetyenziswa kotywala kunxulunyaniswa nokwanda komjikelezo wesinqe kwaye ubunzima bomzimba. Oku kubonisa ukuba ukusela ibhiya akubeki ngokuthe ngqo ubunzima esiswini sakho. Yenza nje ukuba utyebe ngokubanzi ().

Lo mngcipheko wokufumana ubunzima bunokuphakama nangakumbi kubantu abasele betyebe kakhulu xa kuthelekiswa nabantu abanobunzima obuqhelekileyo abasela ibhiya ().

Ngokubanzi, kucingelwa ukuba okukhona usela, kokukhona uphezulu umngcipheko wokufumana ubunzima kunye nokuphuhlisa isisu sebhiya (,).

Ukusela izixa ezikhulu zebhiya kunxulunyaniswe nomngcipheko okhulayo wokufumana ubunzima kunye namafutha esiswini.

Amadoda anengozi ephezulu kunabafazi

Ikhonkco phakathi kokuzuza ubunzima nokusela utywala lomelele emadodeni kunabafazi. Oku kucingelwa ukuba kungenxa yokuba amadoda athanda ukusela kakhulu kunabafazi, mhlawumbi ukuya kuthi ga kathathu (,,,).

Amadoda nawo anethuba elininzi lokusasazeka kwe-Android, oko kuthetha ukuba bagcina amanqatha kwisisu xa betyeba (,).

Ukongeza, amadoda kunokwenzeka ukuba asele ibhiya kunabafazi. Oku kunokuba kubalulekile kuba ibhiya ineekhalori ezininzi kunemithombo emininzi yotywala.

Umzekelo, i-1.5 oz (45 ml) yemimoya iqulethe ii-calorie ezingama-97 kunye ne-5-oz (148-ml) yewayini ebomvu enezikhalori ezili-125. Umgangatho we-12 oz (355-ml) webhiya uqulethe ngaphezulu kokubini kwezi khalori zili-153 (2, 25, 26).

Esinye isizathu sokuba amadoda abe semngciphekweni wokufumana isisu sebhiya kungenxa yesiphumo sotywala kwihomoni yesini eyindoda. Ukusela iziselo ezinxilisayo njengobhiya kubonisiwe kumanqanaba asezantsi e testosterone (,,).

Oku kubalulekile ukuba uqaphele, kuba amanqanaba asezantsi e testosterone anokunyusa umngcipheko wokufumana ubunzima, ngakumbi malunga nesisu (,,,).

Ngapha koko, i-52% yamadoda atyebileyo anamanqanaba e-testosterone kumgangatho ophantsi woluhlu oluqhelekileyo ().

Olu phando lucebisa ukuba amadoda maninzi amathuba okuphuhlisa izisu zebhiya.

Amadoda athanda ukusela ngaphezulu kwabafazi, oko kunokubangela ukutyeba okungaphezulu. Ukusela utywala kunokuhlisa amanqanaba esini esini sesini se testosterone, ukwandisa umngcipheko wamanqatha esisu.

Ngaba ezinye iindidi zotywala zibangela ukuba amanqatha esibeleko?

Eyona ndlela ekunokwenzeka ukuba ibhiya inegalelo kumanqatha esisu kungenxa yeekhalori ezingaphezulu ezongeza kwindlela otya ngayo.

Ezinye iintlobo zotywala ezinje ngemimoya newayini zineekhalori ezimbalwa ngesiselo esiqhelekileyo kunebhiya. Oku kuthetha ukuba banokungabikho kancinci kokubangela ukutyeba kunye namafutha esiswini.

Into enomdla kukuba, olunye uphononongo luye lwadibanisa ukusela ubungakanani bewayini kunye nobunzima obuphantsi bomzimba ().

Isizathu soku asicacanga, nangona kuye kwacetyiswa ukuba abaseli bewayini banempilo, ukutya okunesondlo xa kuthelekiswa nebhiya kunye nabasela umoya (,).

Ngaphezu koko, uphononongo lubonakalisile ukuba inani lotywala obusebenzisayo kwaye ukuba ubusebenzisa kaninzi kangakanani ibalulekile xa kufikwa esinqeni sakho.

Ngapha koko, enye yeendlela zokuziphatha eziyingozi kakhulu ekuphuhliseni isisu sebhiya kubonakala ngathi kukusela kakhulu. Izifundo zifumanise ukuba ukusela ngaphezulu kweziselo ezine ngexesha elinye kunokunyusa umngcipheko wamanqatha esisu, nokuba ukhetha siselo sini (,,,).

Ukongeza, olunye uphononongo lufumanise ukuba abantu abasele into enye ngosuku banenani elincinci lamafutha. Abo batya ngaphantsi ngokubanzi, kodwa baneziselo ezine okanye nangaphezulu ngeentsuku zokusela, babesemngciphekweni omkhulu wokufumana ubunzima ().

Ezinye iziselo ezinxilisayo zineekhalori ezingaphantsi kwebhiya. Nangona kunjalo, ukusela kakhulu kuso nasiphi na isiselo esinxilisayo kuya kukubeka emngciphekweni omkhulu wokufumana amafutha esiswini.

Ulahla njani iBhiya yakho yeBelly

Eyona ndlela yokuphelisa isisu sebhiya kukutya kunye nokuzilolonga.

Ukuba usela kakhulu, kuya kufuneka ucinge ngokunciphisa ukusela kwakho utywala okanye ukuyeka ngokupheleleyo.

Zama ukunqanda ukuzinkcinkca ngotywala, okanye ukusela utywala kakhulu ngaphezu kosuku olunye okanye ezimbini.

Ngelishwa, akukho sidlo sinye esifanelekileyo sokunciphisa amafutha esiswini. Nangona kunjalo, izidlo eziqulethe isixa esisezantsi senyama egqityiweyo, iziselo ezineswekile kunye neemveliso zokutya okusulungekisiweyo ziye zanxulunyaniswa namanqatha amancinci (,).

Ke, ukuba uzama ukunciphisa umzimba kwaye uphucule impilo yakho, tshintshela kwindlela yokutya ikakhulu esekwe kukutya okungagqitywanga, kwaye unciphise iswekile eyongeziweyo (,,).

Ukuzilolonga ikwayindlela esebenzayo yokwenyani yamadoda nabasetyhini yokuphulukana namanqatha esisu. Zombini i-cardio kunye nokusebenza ngamandla kunokunceda (,,,,,,,,).

Ukongeza, umthambo unenzuzo eninzi yezempilo ngaphezulu kokulahleka kobunzima, okwenza ukuba ibe yenye yezona zinto zibalaseleyo onokuzenza ukuphucula impilo yakho.

Ukuze ufunde ngakumbi, jonga ezi ngcebiso zingama-20 zokunciphisa amanqatha esisu.

Eyona ndlela yokuphelisa isisu sakho sebhiya kukunciphisa ukusela kwakho utywala, ukuzilolonga rhoqo kunye nokuphucula indlela otya ngayo.

Umgca osezantsi

Ukusela ibhiya kunokubangela ukutyeba kwalo naluphi na uhlobo-kubandakanya amafutha esiswini.

Gcina ukhumbula ukuba okukhona usela, kokukhona umngcipheko ophakamileyo wokufumana kwakho ubunzima.

Kubonakala ngathi ukusela ngobungcathu ibhiya enye ngosuku (okanye ngaphantsi) akunxulunyaniswa nokufumana “isisu sebhiya.”

Nangona kunjalo, ukuba usela ibhiya eninzi okanye uzinkcinkca ngotywala rhoqo usemngciphekweni omkhulu wokufumana amanqatha esisu, kunye nezinye iingxaki ezinzulu zempilo.

Ukunciphisa umngcipheko wokufumana ubunzima, qiniseka ukuba ugcine utywala bakho ngaphakathi kwemida ekhuthazwayo kwaye ukhokele indlela yokuphila esempilweni, esebenzayo.