Izicwangciso ezi-8 eziLungileyo zokutya-uzinzo, ukunciphisa umzimba, kunye nokuninzi

Umxholo

• 1. Ukuzila ukutya okungapheliyo
• 2. Ukutya okutyalwa kwizityalo
• 3. Ukutya okune-carb ephantsi
• 4. Ukutya kwepaleo
• 5. Ukutya okunamafutha asezantsi
• 6. Ukutya kweMeditera
• 7. WW (Abajongi boBunzima)
• 8. Ukutya kwe-DASH
• Umgca wezantsi

Kuqikelelwa ukuba phantse isiqingatha sabantu abadala baseMelika bazama ukunciphisa umzimba ngonyaka ().

Enye yeendlela ezilungileyo zokunciphisa umzimba kukutshintsha indlela otya ngayo.

Nangona kunjalo, inani elipheleleyo lezicwangciso zokutya ezikhoyo zingenza kube nzima ukuqala, njengoko ungaqinisekanga ukuba yeyiphi efanelekileyo kakhulu, ezinzileyo nefanelekileyo.

Ezinye izidlo zijolise ekunciphiseni ukutya kwakho ekunciphiseni ukutya okutyayo, ngelixa abanye bacebisa ukuthintela ukutya kwakho iikhalori kunye nokuba ziikhabhohbhayithi okanye amafutha.

Ngaphezulu, uninzi lubonelela ngezibonelelo zempilo ezihamba ngaphezulu kokulahleka kwesisindo.

Nazi iindlela ezi-8 zokutya ezifanelekileyo zokukunceda uchithe ubunzima kunye nokuphucula impilo yakho iyonke.

1. Ukuzila ukutya okungapheliyo

Ukuzila okungapheliyo sisicwangciso sokutya esijikeleza phakathi kwamaxesha okuzila ukutya kunye nokutya.

Iifom ezahlukeneyo zikhona, kubandakanya indlela ye-16/8, ebandakanya ukunciphisa ikhalori yakho ukuya kwiiyure ezisi-8 ngosuku, kunye nendlela yesi-5: 2, ethintela ukutya kwakho kwekhalori yemihla ngemihla ukuya kwi-500-600 yeekhalori kabini ngeveki.

Ingaba isebenza kanjani: Ukuzila ukutya okwexeshana kuthintela ixesha ovunyelweyo ukuba ulitye, yindlela elula yokunciphisa ikhalori yakho. Oku kunokukhokelela ekulahlekelweni kwesisindo-ngaphandle kokuba uhlawule ngokutya ukutya okuninzi kakhulu ngexesha lokutya elivunyelweyo.

Ukuhla ukusinda: Kuphononongo lwezifundo, ukuzila ukutya okwethutyana kubonisiwe ukuba kubangele i-3-8% yokulahleka kwesisindo ngaphezulu kweeveki ezi-3 - 24, nepesenti enkulu kakhulu kunezinye iindlela ().

Ukuphononongwa okufanayo kubonise ukuba le ndlela yokutya inokunciphisa ukujikeleza kwesinqe nge-4-7%, esisiphawuli samanqatha esiswini ayingozi ().

Olunye uphononongo lufumanise ukuba ukuzila ukutya okwexeshana kunokunyusa ukutshiswa kwamafutha ngelixa kugcinwa ubunzima bemisipha, obunokuphucula imetabolism (,).

Ezinye izibonelelo: Ukuzila okungapheliyo kunxulunyaniswe neziphumo ezichasene nokwaluphala, ukonyusa ubuntununtunu be-insulin, ukuphucula impilo yengqondo, ukunciphisa ukudumba, kunye nezinye izibonelelo (,).

Ezantsi: Ngokubanzi, ukuzila ukutya okwexeshana kukhuselekile kubantu abadala abasempilweni.

Oko kwathiwa, abo banomdla wokuhla kumanqanaba eswekile yegazi, njengabanye abantu abanesifo seswekile, ubunzima obuphantsi, okanye ingxaki yokutya, kunye nabasetyhini abakhulelweyo okanye abancancisayo, kufuneka bathethe noochwephesha bezempilo ngaphambi kokuqala ukuzila ukutya.

Isishwankathelo Imijikelezo yokuzila ukutya engapheliyo phakathi kwamaxesha okuzila ukutya kunye nokutya. Kubonakalisiwe ukunceda ukunciphisa umzimba kwaye kunxulunyaniswa nezinye izibonelelo ezininzi zempilo.

2. Ukutya okutyalwa kwizityalo

Ukutya okusekwe kwizityalo kunokukunceda ukunciphisa umzimba. I-Vegetarianism kunye ne-veganism zezona nguqulelo zidumileyo, ezithintela iimveliso zezilwanyana kwezempilo, zokuziphatha kunye nezizathu zokusingqongileyo.

Nangona kunjalo, ukutya okuguqukayo okusekwe kwizityalo kukwakho, njengokutya okuguqukayo, okukutya okusekwe kwizityalo okuvumela ukutya iimveliso zezilwanyana ngokumodareyitha.

Ingaba isebenza kanjani: Zininzi iintlobo zokutya inyama, kodwa uninzi lubandakanya ukuphelisa yonke inyama, iinkukhu kunye nentlanzi. Abanye abatya inyama ngokufanayo bangawaphepha amaqanda kunye nobisi.

Ukutya kwe-vegan kuthatha inyathelo eliya phambili ngokuthintela zonke iimveliso zezilwanyana, kunye neemveliso ezivela kwizilwanyana ezinje ngobisi, i-gelatin, ubusi, i-whey, i-casein kunye ne-albham.

Akukho mithetho icacisiweyo yokutya okuguqukayo, njengoko kukutshintsha kwendlela yokuphila kunokutya. Ikhuthaza ukutya iziqhamo, imifuno, iimbotyi, kunye neenkozo ezipheleleyo kodwa ivumela iiprotein kunye neemveliso zezilwanyana ukumodareyitha, ukuyenza ukuba ibe yinto ethandwayo.

Uninzi lwamaqela okutya athintelweyo aphezulu kwiikhalori, ke ukubakhawulela kunokunceda ukunciphisa umzimba.

Ukuhla ukusinda: Uphando lubonisa ukuba ukutya okusekwe kwizityalo kuyasebenza ukunciphisa umzimba (,,).

Uphengululo lwezifundo ezili-12 kubandakanya abathathi-nxaxheba abali-1,151 bafumanisa ukuba abantu abakukutya okusekwe kwizityalo baphulukene nomndilili weephawundi ze-4.4 (2 kg) ngaphezulu kunaleyo ibandakanya iimveliso zezilwanyana ().

Ngapha koko, abo balandela ukutya kwe-vegan balahle i-avareji yeephawundi ezi-5.5 (2.5 kg) ngaphezulu kunabantu abangatyiyo ukutya okusekwe kwizityalo ().

Ukutya okusekwe kwizityalo kunokwenzeka ukuba kuncede ekunciphiseni ubunzima kuba zihlala zityebile kwifayibha, ezinokukunceda uhlale ugcwele ixesha elide, kwaye namafutha asezantsi anekhalori ephezulu (,,).

Ezinye izibonelelo: Ukutya okusekwe kwizityalo kunxulunyaniswe nezinye izibonelelo, njengokunciphisa umngcipheko weemeko ezingapheliyo njengesifo sentliziyo, umhlaza othile kunye neswekile. Banokugcinakala ngokusingqongileyo kunokutya okusekwe kwinyama (,,,).

Ezantsi: Nangona izidlo ezisekwe kwizityalo ziphilile, zinokuthintela izakha mzimba ezibalulekileyo ezifumaneka kwiimveliso zezilwanyana, ezinje ngentsimbi, ivithamini B12, ivithamin D, ikhalsiyam, zinc, kunye ne-omega-3 fatty acids.

Indlela eguquguqukayo okanye isongezelelo esifanelekileyo sinokunceda ukuphendula ngezi zondlo.

Isishwankathelo Ukutya okusekwe kwizityalo kuthintela inyama kunye neemveliso zezilwanyana ngezizathu ezahlukeneyo. Izifundo zibonisa ukuba banceda ukunciphisa umzimba ngokunciphisa ikhalori kwaye bathathe nezinye izibonelelo.

3. Ukutya okune-carb ephantsi

Izidlo ezisezantsi zecarb ziphakathi kwezona ndlela zidumileyo zokunciphisa umzimba. Imizekelo ibandakanya ukutya kwe-Atkins, ukutya kwe-ketogenic (keto), kunye ne-carb ephantsi, ukutya okunamafutha aphezulu (LCHF).

Ezinye iintlobo zinciphisa i-carbs kakhulu kunezinye. Umzekelo, ukutya okune-carb ephantsi kakhulu njengokutya kwe keto kuthintela le macronutrient ukuya ngaphantsi kwe-10% yeekhalori zizonke, xa kuthelekiswa ne-30% okanye ngaphantsi kwezinye iintlobo ().

Ingaba isebenza kanjani: Ukutya okune-carb ephantsi kuthintela ukutya kwakho i-carb endaweni yeprotein kunye namafutha.

Ngokuqhelekileyo ziphezulu kwiprotheni kunokutya okunamafutha asezantsi, oko kubalulekile, njengoko iproteni inokukunceda ukuthintela ukutya kwakho, ukunyusa imetabolism yakho, kunye nokugcina ubunzima bemisipha (,).

Kwizidlo ezisezantsi kakhulu ze-carb ezinje nge keto, umzimba wakho uqala ukusebenzisa ii-acid ezinamafutha kunee carbs zamandla ngokuziguqula zibe zii ketoni. Le nkqubo ibizwa ngokuba yi-ketosis ().

Ukuhla ukusinda: Izifundo ezininzi zibonisa ukuba ukutya okune-carb ephantsi kunokunceda ukunciphisa umzimba kwaye kunokuba nempumelelo kunokutya okunamafutha asezantsi (,,,).

Umzekelo, uphononongo lwezifundo ezingama-53 kubandakanya abathathi-nxaxheba abangama-68,128 bafumanisa ukuba ukutya okune-carb ephantsi kukhokelele ekulahlekeni kwesisindo kakhulu kunakutya okunamafutha asezantsi ().

Ngaphezu koko, ukutya okune-carb ephantsi kubonakala kusebenza kakhulu ekutshiseni amanqatha esisu ayingozi (,,).

Ezinye izibonelelo: Uphando lubonisa ukuba ukutya okuphantsi kwe-carb kunokunciphisa umngcipheko wesifo sentliziyo, kubandakanya i-cholesterol ephezulu kunye noxinzelelo lwegazi. Banokuphucula iswekile yegazi kunye nenqanaba le-insulin kubantu abane-2 yeswekile (,).

Ezantsi: Ngamanye amaxesha, ukutya okune-carb ephantsi kunokuphakamisa amanqanaba e-cholesterol ye-LDL (embi). Ukutya okuphantsi kakhulu kwe-carb kunokuba nzima ukulandela kwaye kubangele ukuphazamiseka kwabanye abantu ().

Kwiimeko ezinqabileyo kakhulu, ukulandela ukutya okune-carb esezantsi kakhulu kunokubangela imeko eyaziwa ngokuba yi-ketoacidosis, imeko enobungozi yemetabolism enokubulala xa ishiywe inganyangwa (,).

Isishwankathelo Ukutya okune-carb ephantsi kuthintela ukutya kwakho i-carb, ekhuthaza umzimba wakho ukuba usebenzise amafutha amaninzi njengamafutha. Banokukunceda ukunciphisa umzimba kwaye banikeze ezinye izibonelelo ezininzi.

4. Ukutya kwepaleo

I-paleo yokutya ikhuthaza ukutya ukutya okufanayo nabazingeli bakho abaqokeleli abazityayo.

Isekwe kwithiyori yokuba izifo zale mihla zinxulunyaniswa nokutya kwaseNtshona, njengoko abaxhasi bakholelwa ukuba umzimba womntu awuzange uguquke ukuze uqhubekele iimbotyi, iinkozo, kunye nobisi.

Ingaba isebenza kanjani: Ukutya kwe-paleo kukhuthaza ukutya ukutya okugcweleyo, iziqhamo, imifuno, inyama engenamafutha, amandongomane kunye nembewu. Ithintela ukusetyenziswa kokutya okucutshungulwayo, iinkozo, iswekile, kunye nobisi, nangona ezinye iinguqulelo ezingavumeli kangako zivumela ezinye iimveliso zobisi ezinje ngeshizi.

Ukuhla ukusinda: Izifundo ezininzi zibonise ukuba ukutya kwepaleo kunokunceda ukunciphisa umzimba kunye nokunciphisa amanqatha esisu ayingozi (,,).

Umzekelo, kwisifundo esinye seeveki ezi-3, abantu abadala abali-14 abasempilweni kulandela ukutya kwe-paleo baphulukana nomndilili we-5.1 yeepawundi (i-2.3 kg) kwaye banciphisa umjikelo wesinqe sabo-uphawu lwamanqatha esisu- ngomndilili we-0.6 intshi (1.5 cm) ( ).

Uphando lukwacebisa ukuba ukutya kwepaleo kunokuba nokuzalisa kunokutya okuthandwayo njengokutya kweMeditera kunye nokutya okunamafutha asezantsi. Oku kunokuba ngenxa yomxholo weprotheni ephezulu (,).

Ezinye izibonelelo: Ukulandela ukutya kwepaleo kunokunciphisa isifo sentliziyo, izinto ezinje ngoxinzelelo lwegazi, icholesterol, kunye namanqanaba e-triglyceride (,).

Ezantsi: Nangona ukutya kwe-paleo kusempilweni, kuthintela amaqela okutya anesondlo, kubandakanya neembotyi, iinkozo ezipheleleyo kunye nobisi.

Isishwankathelo I-paleo diet ikhuthaza ukutya ukutya okupheleleyo, ngokufanayo nendlela ookhokho bakho badla ngayo. Uphononongo lubonisa ukuba lunokunceda ukunciphisa umzimba kunye nokunciphisa imeko yesifo sentliziyo.

5. Ukutya okunamafutha asezantsi

Njengokutya okune-carb ephantsi, ukutya okunamafutha asezantsi kuye kwathandwa kumashumi eminyaka.

Ngokubanzi, ukutya okunamafutha asezantsi kubandakanya ukuthintela ukutya kwakho amanqatha ukuya kwiipesenti ezingama-30 zeekhalori zakho zemihla ngemihla.

Olunye uhlobo lokutya okunamafutha kakhulu kunye nokutya okunamafutha asezantsi kujolise ekunciphiseni ukusetyenziswa kwamafutha kuye ngaphantsi kwe-10% yeekhalori ().

Ingaba isebenza kanjani: Ukutya okunamafutha asezantsi kuthintela ukutyeba kwamafutha kuba amanqatha abonelela kabini inani leekhalori ngokwegrama, xa kuthelekiswa nezinye ii-macronutrients-protein ne-carbs.

Ukutya okunamafutha asezantsi kune-10% yeekhalori ezivela kumanqatha, malunga ne-80% yeekhalori ezivela kwi-carbs kunye ne-10% kwiiprotheyini.

Ukutya okunamafutha asezantsi kukutya okusekwe kwizityalo kwaye kunciphisa inyama kunye neemveliso zezilwanyana.

Ukuhla ukusinda: Njengoko ukutya okunamafutha asezantsi kuthintela ukutya ikhalori, kunokunceda ukunciphisa umzimba (,,,).

Uhlalutyo lwezifundo ezingama-33 kubandakanya abathathi-nxaxheba abangama-73,500 bafumanisa ukuba ukulandela ukutya okunamafutha asezantsi kukhokelele kutshintsho oluncinci kodwa olufanelekileyo kubunzima nakwinqanaba lesinqe ().

Nangona kunjalo, ngelixa izidlo ezinamafutha asezantsi zibonakala zisebenza njengokutya okunee-carb ezisezantsi zokunciphisa umzimba kwiimeko ezilawulwayo, ukutya okune-carb ephantsi kubonakala kusebenza ngakumbi usuku nosuku (,,).

Ukutya okunamafutha asezantsi kubonakalisiwe ukuba kuyimpumelelo, ngakumbi phakathi kwabantu abatyebe kakhulu. Umzekelo, uphononongo lweeveki ezi-8 kubathathi-nxaxheba abangama-56 bafumanisa ukuba ukutya ukutya okubandakanya i-7-14% ye-fat kukhokelele ekunciphiseni ubunzima bomyinge weephawundi eziyi-14.8 (6.7 kg) ().

Ezinye izibonelelo: Ukutya okunamafutha asezantsi kunxulunyaniswe nomngcipheko ophunguliweyo wesifo sentliziyo kunye nokufa icala. Banokunciphisa ukudumba kunye nokuphucula iimpawu zeswekile (,,).

Ezantsi: Ukuthintela amanqatha kakhulu kunokubangela iingxaki zempilo kwixesha elide, njengoko amanqatha edlala indima ebalulekileyo kwimveliso yehomoni, ukufunxeka kwezondlo kunye nempilo yeseli. Ngaphaya koko, ukutya okunamafutha asezantsi kakhulu kunxulunyaniswe nomngcipheko ophezulu wesifo se-metabolic syndrome ().

Isishwankathelo Ukutya okunamafutha asezantsi kuthintela ukutya kwakho amanqatha, njengoko le macronutrient iphezulu kwiikhalori kuneeprotein kunye nee-carbs. Izifundo zidibanise ukutya okunamafutha asezantsi ekunciphiseni ubunzima kunye neengozi ezisezantsi zesifo sentliziyo kunye neswekile.

6. Ukutya kweMeditera

Ukutya kweMeditera kusekwe kukutya abantu ababehlala kwilizwe lase-Itali naseGrisi.

Nangona yenzelwe ukunciphisa umngcipheko wesifo sentliziyo, uphononongo oluninzi lubonisa ukuba inokunceda nokwehla kobunzima ().

Ingaba isebenza kanjani: Ukutya kweMeditera kukhuthaza ukutya iziqhamo, imifuno, amandongomane, iimbewu, iimbotyi, izilimo eziyizigaxa, ukutya okuziinkozo, iintlanzi, ukutya kwaselwandle, kunye neoyile ye-oliva eyintombi.

Ukutya okufana neenkukhu, amaqanda, kunye neemveliso zobisi kufuneka zityiwe ngokumodareyitha. Okwangoku, inyama ebomvu ilinganiselwe.

Ukongeza, ukutya kweMeditera kuthintela iinkozo ezicociweyo, amafutha athambileyo, iioyile ezicokisekileyo, inyama egqityiweyo, iswekile eyongeziweyo, kunye nokunye ukutya okucwangcisiweyo.

Ukuhla ukusinda: Nangona kungenjalo ngokuthe ngqo ukutya kokunciphisa umzimba, uphando oluninzi lubonisa ukuba ukutya ukutya kweMeditera kunokunceda ukunciphisa umzimba (,,).

Umzekelo, uhlalutyo lwezifundo ezili-19 zafumanisa ukuba abantu abadibanisa ukutya kweMeditera kunye nokuzilolonga okanye isithintelo sekhalori balahle i-avareji yeephawundi eziyi-8.8 (4 kg) ngaphezulu kunaleyo yokutya okulawulayo ().

Ezinye izibonelelo: Ukutya kweMeditera kukhuthaza ukutya ukutya okune-antioxidant, okunokunceda ekulweni nokudumba kunye noxinzelelo lwe-oxidative ngokuthomalalisa ii-radicals zasimahla. Inxulunyaniswe nokuncitshiswa komngcipheko wesifo sentliziyo kunye nokufa ngaphambi kwexesha (,).

Ezantsi: Njengokuba ukutya kweMeditera kungangqinelani nokutya okunciphisa umzimba, abantu abanako ukunciphisa umzimba ngokulandela ngaphandle kokuba batya iikhalori ezimbalwa.

Isishwankathelo Ukutya kweMeditera kugxininisa ukutya iziqhamo, imifuno, iintlanzi, kunye neoyile esempilweni ngelixa kuthintela ukutya okusulungekisiweyo kunye nokuqhubekekayo. Ngelixa ingekuko ukutya kokunciphisa umzimba, izifundo zibonisa ukuba inokukhuthaza ukwehla kobunzima kunye nempilo iyonke.

7. WW (Abajongi boBunzima)

I-WW, eyayisakuba ngabaHloli beSisindo, yenye yeenkqubo ezithandwayo zokulahleka kwesisindo kwihlabathi liphela.

Ngelixa lingathinteli nawaphi na amaqela okutya, abantu abakwisicwangciso seWW kufuneka batye ngaphakathi kwamanqaku abo emihla ngemihla ukufikelela kubunzima babo ().

Ingaba isebenza kanjani: I-WW yinkqubo esekwe kumanqaku enikezela ukutya okwahlukileyo kunye neziyobisi ngexabiso, kuxhomekeke kwikhalori yazo, kumanqatha, nakwimixholo yefayibha.

Ukufikelela kubunzima bakho obufunayo, kuya kufuneka uhlale ngaphakathi kwesibonelelo sakho senqaku lemihla ngemihla.

Ukuhla ukusinda: Izifundo ezininzi zibonisa ukuba inkqubo yeWW inokukunceda ukunciphisa umzimba (,,,).

Umzekelo, uphononongo lwezifundo ezingama-45 lufumanise ukuba abantu abalandela ukutya kwe-WW baphulukana nobunzima obungama-2.6% ngaphezulu kunabantu abafumene ingcebiso esemgangathweni ().

Ngaphezu koko, abantu abalandela iinkqubo ze-WW babonakalisiwe ukuba baphumelele ngakumbi ekugcineni ukunciphisa umzimba emva kweminyaka eliqela, xa kuthelekiswa nabo balandela ezinye izidlo (,).

Ezinye izibonelelo: I-WW ivumela ubhetyebhetye, isenza ukuba kube lula ukulandela. Oku kunceda abantu abanezithintelo ekutyeni, ezinje ngezo zinokutya komzimba, ukuba babambelele kwisicwangciso.

Ezantsi: Ngelixa ivumela ubhetyebhetye, iWW inokuba yindleko ngokuxhomekeke kwisicwangciso sobhaliso. Kwakhona, ukuba bhetyebhetye kunokuba yingozi xa ii-dieters zikhetha ukutya okungenampilo.

Isishwankathelo I-WW, okanye abaLindi boBunzima, yinkqubo yokulahleka kwesisindo esebenzisa inkqubo esekwe kumanqaku. Izifundo zibonisa ukuba kuyasebenza ekulahlekeni kobunzima bexesha elide kwaye kuguquke kakhulu.

8. Ukutya kwe-DASH

Izindlela zokutya zokumisa uxinzelelo lwegazi, okanye ukutya kwe-DASH, sisicwangciso sokutya esenzelwe ukunceda ukunyanga okanye ukuthintela uxinzelelo lwegazi oluphezulu, olwaziwa ngokwezonyango njengexinzelelo lwegazi.

Kugxininisa ukutya iziqhamo ezininzi, imifuno, ukutya okuziinkozo, kunye nenyama engenamafutha kwaye isezantsi ityuwa, inyama ebomvu, iswekile kunye namafutha.

Ngelixa ukutya kwe-DASH asikokutya okunciphisa umzimba, abantu abaninzi baxela ukunciphisa umzimba kuyo.

Ingaba isebenza kanjani: Ukutya kwe-DASH kuncoma iinkonzo ezithile zamaqela okutya ahlukeneyo. Inani leenkonzo ovunyelweyo ukuzitya zixhomekeke kwikhalori yakho yemihla ngemihla.

Umzekelo, umntu oqhelekileyo ekudleni kwe-DASH angadla malunga ne-5 servings yemifuno, i-5 servings yeziqhamo, i-7 servings ye-carbs enempilo njengama-grains apheleleyo, ii-servings ezi-2 zeemveliso zobisi eziphantsi, kunye ne-2 servings okanye ezimbalwa zenyama usuku.

Ukongeza, uvumelekile ukuba utye amandongomane nembewu amaxesha ama-2-3 ngeveki ().

Ukuhla ukusinda: Izifundo zibonisa ukuba ukutya kwe-DASH kunokukunceda ukunciphisa umzimba (,,,).

Umzekelo, uhlalutyo lwezifundo ezili-13 lufumanise ukuba abantu abakukutya kwe-DASH baphulukene nobunzima obungaphezulu kweeveki eziyi-8 ukuya kwezi-24 kunabantu abadla ukutya ().

Ezinye izibonelelo: Ukutya kwe-DASH kubonisiwe ukunciphisa amanqanaba oxinzelelo lwegazi kunye nezinto ezinobungozi besifo sentliziyo. Kwakhona, kunokukunceda ukulwa neempawu eziphindaphindiweyo zokudakumba kunye nokunciphisa umngcipheko wesifo somhlaza kunye nesifo somhlaza (,,,,,).

Ezantsi: Ngelixa ukutya kwe-DASH kunokunceda ukunciphisa umzimba, kukho ubungqina obuxubeneyo kwityuwa kunye noxinzelelo lwegazi. Ukongeza, ukutya ityuwa encinci kunxulunyaniswe nokunyuka kwe-insulin kunye nengozi eyandayo yokufa kubantu abanesifo sentliziyo (,).

Isishwankathelo Ukutya kwe-DASH kukutya okunetyuwa encinci okuye kwaboniswa ukunceda ukunciphisa umzimba. Izifundo zikwadibanise nezinye izibonelelo zentliziyo yakho kunye nokunciphisa umngcipheko kwezinye izifo ezingapheliyo.

Umgca wezantsi

Ukutya okuninzi kunokukunceda ukunciphisa umzimba.

Ezinye zezona ndlela zokutya ziphandwe kakuhle kunye nezicwangciso zokutya zibandakanya ukuzila ukutya okwexeshana, ukutya okutyalwa kwizityalo, ukutya okuneswekile encinci, ukutya okunamafutha asezantsi, ukutya kwe-paleo, ukutya kweMeditera, iWW (Abalindi bobunzima), kunye nokutya kwe-DASH.

Ngelixa zonke izidlo ezingasentla zibonisiwe ukuba ziyasebenza ukunciphisa umzimba, ukutya okukhethileyo kufuneka kuxhomekeke kwindlela ophila ngayo kunye nokukhetha ukutya. Oku kuqinisekisa ukuba kunokwenzeka ukuba unamathele kuyo kwixesha elide.