Ngaba ukuzila ukutya okungapheliyo kuyasebenza ekulahlekeni kobunzima?

Umxholo

• Yintoni ukutya okukhawulezileyo?
• Ngaba iyasebenza ukunciphisa umzimba?
• Unxibelelwano ne keto
• Ezinye izibonelelo
• Izinto ezinokubakho ezantsi
• Umgca wezantsi

Ukuzila ukutya okungapheliyo yipateni yokutya esele ithandwa phakathi kwabantu abafuna ukunciphisa umzimba.

Ngokungafaniyo nokutya kunye nezinye iinkqubo zokunciphisa umzimba, ayikuthinteli ukukhetha kwakho ukutya okanye ukutya. Endaweni yoko, yonke into ebalulekileyo yile nini utya.

Ngelixa abanye abantu bebanga ukuba ukuzila ukutya okwexeshana kunokuba yindlela ekhuselekileyo nesempilweni yokunciphisa ubunzima, abanye bakugatya njengokungenampumelelo nokungazinzisi.

Eli nqaku lichaza ukuba ngaba ukutya okukhawulezileyo kusebenza ukunciphisa umzimba.

Yintoni ukutya okukhawulezileyo?

Ukuzila okungapheliyo kubandakanya ukuhamba ngebhayisikile phakathi kwamaxesha okutya nokuzila ukutya.

Uninzi lweentlobo zendlela yokutya egxile ekunciphiseni ukutya kwakho kunye nokutya okunefesitile kwixesha elithile lewindows- phakathi kweeyure ezi-6 ukuya kwezi-8 zosuku.

Umzekelo, i-16/8 yokuzila ukutya okwexeshana kubandakanya ukuthintela ukutya ukutya kwiiyure nje eziyi-8 ngosuku kunye nokuyeka ukutya kwiiyure ezili-16 eziseleyo.

Ezinye iintlobo zibandakanya ukuzila ukutya iiyure ezingama-24 kanye okanye kabini ngeveki okanye ukusika ngokuthoba ikhalori kwiintsuku ezimbalwa ngeveki kodwa utya ngesiqhelo kwezinye.

Nangona uninzi lwabantu luzila ukutya okomzuzwana ukuphucula ukwehla kobunzima, kunxulunyaniswa nezinye izibonelelo zempilo ngokunjalo. Ngapha koko, uphononongo lubonisa ukuba ukuzila ukutya okungaphakathi kunokuphucula amanqanaba eswekile yegazi, kunciphise icholesterol, kwaye kwandise ixesha elide (,).

Ukuzila ukutya okungapheliyo yindlela eyaziwayo yokutya ethintela ukutya kwakho kwixesha elithile lewindows. Ayikhawuleli kwiintlobo okanye isixa sokutya okutyayo.

Ngaba iyasebenza ukunciphisa umzimba?

Izifundo ezininzi zibonisa ukuba ukuzila ukutya okwexeshana kunokunyusa ukulahleka kobunzima ngeendlela ezininzi.

Okokuqala, ukuthintela ukutya kwakho kunye nokutya okwexeshana kwiwindow engqongqo kunokunciphisa ikhalori yakho, enokunceda ukunciphisa umzimba.

Ukuzila okungapheliyo kunokunyusa amanqanaba e-norepinephrine, i-hormone kunye ne-neurotransmitter enokunyusa imetabolism yakho ukonyusa ikhalori evuthayo imini yonke ().

Ngapha koko, le ndlela yokutya inokunciphisa amanqanaba e-insulin, ihomoni ebandakanyeka kulawulo lweswekile yegazi. Amanqanaba ancitshisiweyo anokungqisha ukutshiswa kwamafutha ukukhuthaza ukunciphisa umzimba (,).

Olunye uphando lubonisa nokuba ukuzila ukutya okwexeshana kunokunceda umzimba wakho ugcine ubunzima bemisipha ngokukuko kunothintelo lweekhalori, ezinokonyusa isibheno sayo ().

Ngokophononongo olunye, ukuzila ukutya okwexeshana kunokunciphisa ubunzima bomzimba ukuya kuthi ga kwi-8% kunye nokunciphisa amanqatha omzimba ukuya kuthi ga kwi-16% ngaphezulu kweeveki ezi-3 ukuya kwezi-12 ().

Unxibelelwano ne keto

Xa ubhangqiwe kunye nokutya kwe-ketogenic, ukutya okukhawulezileyo kunokukhawulezisa i-ketosis kunye nokwandisa ukunciphisa umzimba.

Ukutya kwe keto, okuphezulu kakhulu kumanqatha kodwa asezantsi kwii-carbs, kuyilelwe ukukhaba i-ketosis.

I-Ketosis yimeko ye-metabolic enyanzela umzimba wakho ukuba utshise amanqatha endaweni ye-carbs. Oku kwenzeka xa umzimba wakho uncitshiswa iswekile, owona mthombo wayo wamandla ().

Ukudibanisa ukuzila ukutya okwexeshana kunye nokutya kwe keto kunokunceda umzimba wakho ungene kwi-ketosis ngokukhawuleza ukuze wandise iziphumo. Ngokunjalo inokunciphisa ezinye zeziphumo ebezingalindelekanga ezihlala zenzeka xa uqala oku kutya, kubandakanya umkhuhlane we keto, ophawulwa sisicaphucaphu, intloko ebuhlungu kunye nokudinwa (,).

Uphando lubonisa ukuba ukuzila ukutya okwethutyana kunokunyusa ukulahleka kobunzima ngokwandisa ukutshiswa kwamafutha kunye nemetabolism. Xa isetyenziswe ngokuhambelana nokutya kwe ketogenic, inokunceda ukukhawulezisa i-ketosis yokwandisa ukunciphisa umzimba.

Ezinye izibonelelo

Ukuzila ukutya okungapheliyo kuye kwaxhunyaniswa nezinye izibonelelo zempilo. Isenokuthi:

• Ukuphucula impilo yentliziyo. Ukuzila okungapheliyo kubonisiwe ukunciphisa amanqanaba e-LDL kunye ne-LDL (embi) ye-cholesterol, kunye ne-triglycerides, zonke ezizinto ezinobungozi besifo sentliziyo (,).
• Xhasa ulawulo lweswekile yegazi. Isifundo esincinci kubantu abali-10 abanesifo seswekile sesi-2 baqaphele ukuba ukuzila ukutya okwexeshana kuncede ukunciphisa amanqanaba eswekile yegazi ().
• Nciphisa ukudumba. Izifundo ezininzi ziye zafumanisa ukuba le patheni yokutya inokunciphisa amanqaku athile egazi ngokudumba (,).
• Yandisa ixesha elide. Nangona uphando ebantwini lusilela, olunye uphononongo lwezilwanyana lubonisa ukuba ukuzila ukutya okukhawulezileyo kunokunyusa ixesha lokuphila kunye neempawu ezicothayo zokuguga (,).
• Khusela ukusebenza kwengqondo. Uphononongo lweempuku lubonisa ukuba le patheni yokutya inokuphucula ukusebenza kwengqondo kunye neemeko zokulwa nesifo se-Alzheimer's (,).
• Yandisa ukukhula komntu ihomoni. Ukuzila okungapheliyo kunokunyusa ngokwendalo amanqanaba okukhula komntu (HGH), anokunceda ukuphucula ukwakheka komzimba kunye imetabolism (,).

Ukuzila okungapheliyo kunxulunyaniswa nezibonelelo ezininzi zempilo, kubandakanya ukwehla kokudumba, ukonyuka kwentliziyo kunye nempilo yengqondo, kunye nolawulo lweswekile egazini.

Izinto ezinokubakho ezantsi

Uninzi lwabantu lunokuziqhelanisa nokuzila ukutya okwexeshana ngokukhuselekileyo njengenxalenye yendlela yokuphila esempilweni. Nangona kunjalo, isenokungabi lolona khetho lulungileyo kumntu wonke.

Abantwana, abantu abanesifo esinganyangekiyo, kunye nabasetyhini abakhulelweyo okanye abancancisayo kufuneka babonane noochwephesha bezempilo ngaphambi kokuba baqale le patheni yokutya ukuze baqinisekise ukuba bafumana izondlo abazifunayo.

Abantu abanesifo seswekile kufuneka balumke, njengoko ukuzila ukutya kungakhokelela kumachiza ayingozi kumanqanaba eswekile yegazi kwaye kunokuphazamisa amayeza athile.

Ngelixa iimbaleki kunye nabo basebenzayo ngokwasemzimbeni bekwazi ukuziqhelisa ngokukhuselekileyo ukuzila ukutya okwexeshana, kungcono ukucwangcisa ukutya kunye neentsuku ezikhawulezileyo malunga nokuzivocavoca ngamandla ukulungiselela ukusebenza komzimba.

Okokugqibela, le ndlela yokuphila inokungasebenzi kakuhle kubafazi. Ngapha koko, uphononongo lomntu nolwezilwanyana lubonisa ukuba ukuzila ukutya okungaphakathi kunokuchaphazela kakubi ulawulo lwabasetyhini lweswekile, kube negalelo ekuhambeni okungaqhelekanga kokuhamba sexesheni, kunye nokunciphisa ukuzala (,,).

Nangona ukuzila ukutya okwexeshana kukhuselekile kwaye kuyasebenza, kunokuba kungakulungelanga wonke umntu. Ngokukodwa, ezinye izifundo zibonisa ukuba inokuba neziphumo ezibi ezininzi kwabasetyhini.

Umgca wezantsi

Ukuzila ukutya okungapheliyo kubonisiwe ukukhulisa imetabolism kunye nokutsha kwamafutha ngelixa kugcinwa ubunzima bomzimba obungqongqo, zonke ezinokunceda ukunciphisa umzimba.

Xa zidityaniswe nezinye izidlo ezinje ngokutya kwe keto, zinokukhawulezisa i-ketosis kunye nokunciphisa iziphumo ebezingalindelekanga, ezinje ngomkhuhlane we keto.

Nangona kungenakusebenzela wonke umntu, ukuzila ukutya okwexeshana kunokuba yindlela ekhuselekileyo nefanelekileyo yokunciphisa umzimba.