Iindlela ezi-6 ezongeziweyo zeswekile ziyatyeba

Umxholo

• 1. Iphezulu kwiikhalori ezingenanto
• 2. Iimpembelelo zeswekile yegazi kunye namanqanaba ehomoni
• 3. Ukutya okuphezulu kwiswekile eyongeziweyo kuthanda ukungazaliswa kakhulu
• 4. Ukuhambisa ukutya okusempilweni
• 5. Isenokubangela ukuba utye kakhulu
• 6. Kunxulunyaniswa nokutyeba nezifo ezinganyangekiyo
• Umgca wezantsi

Iindlela ezininzi zokutya kunye nendlela yokuphila zinokukhokelela ekuzuzeni ubunzima kwaye zibangele ukuba ubeke amanqatha omzimba.

Ukutya ukutya okuneswekile eninzi, njengaleyo ifunyanwa kwiziselo ezinencasa, iilekese, izinto ezibhakiweyo, kunye neesiriyeli ezineswekile, yinto enegalelo ekuzuzeni ubunzima kunye neemeko zempilo ezingapheliyo, kubandakanya ukutyeba kakhulu, isifo sentliziyo, kunye neswekile (,).

Iindlela zokongeza ukutya iswekile zikhokelela ekuzuzeni ubunzima kunye nokwanda kwamafutha omzimba kunzima kwaye kubandakanya izinto ezininzi.

Nazi izizathu ezi-6 zokuba iswekile eyongeziweyo iyatyeba.

1. Iphezulu kwiikhalori ezingenanto

Iswekile ezongeziweyo ziziswiti ezongezwe kukutya nakwiziselo zokuphucula incasa. Ezinye iintlobo eziqhelekileyo zibandakanya i-fructose, isiraphu yengqolowa, iswekile, kunye ne-agave.

Ukufumana iswekile engaphezulu kunokubangela ukuba upakishe ubunzima kuba iphezulu kwiikhalori ngelixa unikezela ngezinye izondlo.

Umzekelo, amacephe ayi-2 (30 ml) yesiraphu yengqolowa yeswiti ene-khalori ezili-120 - ngokukodwa kwiicarbs ().

Iishukela ezongeziweyo zihlala zibizwa ngokuba ziikhalori ezingenanto, njengoko zininzi kakhulu kwiikhalori kodwa zingenazo izakhamzimba ezinjengeevithamini, iiminerali, iiprotein, amanqatha, kunye nefayibha, ekufuneka umzimba wakho usebenze ngokugqibeleleyo ().

Ngapha koko, ukutya kunye neziselo ezineswekile eninzi, enje nge-ayisikrimu, ilekese, isoda, kunye neicookies, zihlala zilayishwa kunye neekhalori.

Nangona ukusebenzisa isixa esincinci seswekile esongeziweyo kungenakulindeleka ukuba kubangele ukutyeba, ukuhlala uzitya ukutya okuneswekile eninzi kunokubangela ukuba ufumane amanqatha omzimba ngokukhawuleza nangakumbi.

Isishwankathelo Iswekile eyongeziweyo ingumthombo weekhalori ezingenanto kwaye ayiboneleli kangako ngokwemiqathango yesondlo. Ukutya okunotyebi kwiswekile eyongeziweyo kuhlala kuneekhalori ezininzi, ezinokubangela ukutyeba.

2. Iimpembelelo zeswekile yegazi kunye namanqanaba ehomoni

Kuyaziwa ukuba ukutya ukutya okuneswekile kunyusa kakhulu amanqanaba eswekile yegazi.

Nangona ukonwabela ukutya okuswiti rhoqo akunakwenzeka ukuba kuyenzakalise impilo, ukusetyenziswa kwemihla ngemihla izixa ezikhulu zeswekile kungakhokelela kumanqanaba eswekile egazi angapheliyo.

Iswekile yegazi ephakame ixesha elide- eyaziwa njenge-hyperglycemia- inokubangela ingozi enkulu emzimbeni wakho, kubandakanya ukutyeba ().

Enye indlela i-hyperglycemia ekhokelela ekuzuzeni ubunzima kukukhuthaza ukunganyangeki kwe-insulin.

I-insulin yihomoni eveliswa yipancreas ehambisa iswekile egazini lakho iye kwiiseli, apho inokusetyenziselwa amandla. I-insulin ikwabandakanyeka kugcino lwamandla, uxelela iiseli zakho ukuba zigcina nini amandla njengamanqatha okanye iglycogen, ifom yokugcina iswekile.

Ukuxhathisa kwe-insulin kuxa iiseli zakho ziyeke ukuphendula ngokufanelekileyo kwi-insulin, ekhokelela kwiswekile ephezulu kunye namanqanaba e-insulin.

Amanqanaba eswekile yegazi aphezulu enza ukuba iiseli zingasebenzi kakuhle kwaye ikhuthaza nokudumba, oku kwandisa ukunganyangeki kwe-insulin, ukuqhubela phambili lo mjikelo wentshabalalo (,).

Nangona iiseli zinganyangeki nefuthe le-insulin ekuthathweni kweswekile egazini, zihlala zisabela kwindima yehomoni ekugcineni amafutha, oko kuthetha ukuba ukugcinwa kwamafutha kuyanda. Le nto yaziwa njengokukhetha ukunganyangeki kwe-insulin (,).

Kungenxa yoko le nto ukunganyangeki kwe-insulin kunye neswekile ephezulu yegazi kunxulunyaniswa nokunyuka kwamafutha omzimba- ngakumbi kwindawo yesisu (,).

Ukongeza, amanqanaba eswekile ephezulu yegazi kunye nokunganyangeki kwe-insulin kuphazamisa i-leptin, ihomoni edlala indima enkulu kulawulo lwamandla- kubandakanya ukutya ikhalori kunye nokutsha- kunye nokugcinwa kwamafutha. ILeptin inciphisa indlala kwaye inceda ukunciphisa ukutya ().

Ngokunjalo, ukutya okuneswekile eninzi kunxulunyaniswa ne-leptin ukumelana, eyonyusa ukuthanda ukutya kwaye inegalelo ekuzuzeni ubunzima kunye namafutha omzimba agqithisileyo ().

Isishwankathelo Ukutya okuneswekile eninzi kunegalelo ekunyuseni iswekile yegazi ixesha elide, ukunganyangeki kwi-insulin, kunye nokumelana ne-leptin-zonke ezo zinto zinxulunyaniswa nokuzuza ubunzima kunye namafutha omzimba agqithisileyo.

3. Ukutya okuphezulu kwiswekile eyongeziweyo kuthanda ukungazaliswa kakhulu

Ukutya kunye neziselo ezigcwele iswekile eyongeziweyo, ezinje ngamaqebengwana, iicokies, i-ayisikhrim, iilekese, kunye nesoda, zihlala ziphantsi okanye zinqongophele ngokupheleleyo kwiprotein, isondlo esibalulekileyo kulawulo lweswekile egazini ekhuthaza iimvakalelo zokugcwala.

Ngapha koko, iprotein yeyona macronutrient yokuzalisa. Ikwenza oku ngokucothisa ukwetyisa, ukugcina amanqanaba eswekile yegazi izinzile, kunye nokulawula iihormone zendlala ().

Umzekelo, iproteni inceda ukunciphisa amanqanaba e-ghrelin, ihomoni eqhuba ukutya kwaye yonyuse ukutya kweekhalori ().

Kwelinye icala, ukutya iiprotein kukhuthaza ukuveliswa kwepeptide YY (PYY) kunye ne-glucagon-efana ne-peptide 1 (GLP-1), iihormoni ezinxulunyaniswa neemvakalelo zokugcwala ezinceda ukunciphisa ukutya ().

Ukutya ukutya okunotye kwi-carbs-ngakumbi i-carbs ehlaziyiweyo ephezulu kwiswekile eyongeziweyo -kodwa iphantsi kwiprotheyini inokuba nefuthe elibi kukugcwala kwaye kungakhokelela ekuzuzeni ubunzima ngokubangela ukuba utye ngakumbi kwizidlo ezilandelayo kuyo yonke imihla (,,).

Ukutya okuneswekile eninzi kukwahlala kusezantsi kwifayibha, isondlo esinokunyusa iimvakalelo zokugcwala kunye nokunciphisa ukutya - nangona kungeninzi njengeprotein ().

Isishwankathelo Ukutya okuneswekile eninzi kunye neziselo zihlala ziphantsi kwiprotheyini kunye nefayibha, izondlo ezibalulekileyo ukugcina uziva uzele kwaye wanelisekile.

4. Ukuhambisa ukutya okusempilweni

Ukuba uninzi lokutya kwakho kugxile kukutya okuphezulu kwiishukela ezongeziweyo, amathuba okuba uphoswa zizakhamzimba ezibalulekileyo.

Iiprotheyini, amafutha asempilweni, ifayibha, iivithamini, kunye neeminerals zizinto zonke ezinesondlo ezifumaneka kukutya okupheleleyo, okunesondlo okufuneka umzimba wakho usebenze ngokugqibeleleyo kwaye uhlale usempilweni. Bahlala besilela kwiimveliso ezineswekile.

Ukongeza, ukutya okucociweyo kunye neziselo ezineswekile eninzi azinazo izinto eziluncedo ezifana ne-antioxidants, egxile kukutya okunje ngeoyile ye-olive, amandongomane, iimbotyi, izikhupha zamaqanda, kunye nemifuno kunye neziqhamo ezinemibala eqaqambileyo (,).

I-Antioxidants inceda ukukhusela iiseli zakho kumonakalo obangelwe ziimolekyuli ezisebenza kakhulu ezibizwa ngokuba ziiradical radicals.

Uxinzelelo lwe-oxidative-ukungalingani phakathi kwee-antioxidants kunye nee-radicals zasimahla-kunxulunyaniswe neemeko ezahlukeneyo zesifo sentliziyo kunye nomhlaza othile ().

Akumangalisi ukuba ukutya okuneswekile eninzi konyusa umngcipheko wezifo ezifanayo ezinganyangekiyo ezinxulunyaniswa noxinzelelo lwe-oxidative, kunye nomngcipheko wokutyeba kakhulu kunye nokufumana ubunzima (,,,,).

Ukutya ukutya okuphezulu kwiswekile eyongeziweyo kuthabatha indawo etyebileyo enezakha mzimba, ukutya okunempilo okufana nemifuno, iziqhamo, iiproteni, kunye namafutha asempilweni- anokuchaphazela kakubi ubunzima bakho kunye nempilo iyonke.

Isishwankathelo Iswekile ezongeziweyo zikususa ukutya okusempilweni, kunokukhokelela ekuzuzeni ubunzima, kunye nokwandisa umngcipheko weemeko zempilo ezingapheliyo njengesifo sentliziyo.

5. Isenokubangela ukuba utye kakhulu

Ukutya iswekile eninzi kakhulu-ngakumbi ukutya okutyebileyo kuhlobo lweswekile ekuthiwa yi-fructose-kunokunyusa kakhulu amanqanaba okonyusa indlala i-hormone ghrelin ngelixa kuncipha amanqanaba okutya-ukucinezela i-hormone peptide YY (PYY) ().

I-Fructose inokunyusa ukonwaba ngokuchaphazela inxenye yengqondo yakho ebizwa ngokuba yihypothalamus. Ihypothalamus inoxanduva lwemisebenzi emininzi, kubandakanya ukulawulwa kokutya, iikhalori ezitshisiweyo, kunye ne-carb kunye ne-fat metabolism ().

Izifundo zezilwanyana zibonisa ukuba iinkqubo ze-fructose ezichaphazela iinkqubo zakho kwi-hypothalamus yakho, ukonyusa amanqanaba endlala-ekhuthaza ii-neuropeptides-iimolekyuli ezinxibelelana, zichaphazela imisebenzi yobuchopho-ngelixa kuncipha imiqondiso yokuzala ().

Ngaphezulu, umzimba wakho umiselwe ukuba unqwenele ubumnandi. Ngapha koko, uphando lubonisa ukuba ukusetyenziswa kweswekile kuqhutywa lulonwabo oluvela kwincasa emnandi yesiselo esinxilisayo kunye nokutya.

Izifundo zicebisa ukuba ukutya okuncasa kamnandi kusebenze iinxalenye ezithile zobuchopho bakho ezinoxanduva lokonwaba kunye nomvuzo, ezinokuphucula umnqweno wakho wokutya okumnandi (,).

Ukongeza, iswekile inokuwunyusa umnqweno wakho wokutya okunencasa kakhulu, okutyebileyo ngeekhalori.

Isifundo kubantu abali-19 sifumanise ukuba ukusebenzisa ii-ounces ezili-10 (300 ml) zesiselo esineswekile kukhokelele kwimpendulo eyandayo kwimifanekiso yeekhalori eziphezulu, ukutya okunencasa okunje ngeicookie kunye nepitsa kunye namanqanaba ancitshisiweyo okunciphisa umdla wokutya wehomoni ye-GLP-1, kwi-placebo ().

Ke, ifuthe leswekile kwiihormoni nakwimisebenzi yobuchopho inokunyusa umnqweno wakho wokutya okunencasa kwaye inokukhuthaza ukutya kakhulu-oko kunokukhokelela ekuzuzeni ubunzima ().

Isishwankathelo Iswekile ichaphazela umdla wokulawula iihormoni kunye namaziko emivuzo kwingqondo yakho, enokuthi inyuse umnqweno wokutya okumnandi kakhulu kwaye ikwenze utye kakhulu.

6. Kunxulunyaniswa nokutyeba nezifo ezinganyangekiyo

Izifundo ezininzi ziye zadibanisa ukutya okuphezulu kweswekile ekufumaneni ubunzima kunye neemeko ezingapheliyo, ezinje ngokutyeba kakhulu, isifo sentliziyo, kunye neswekile.

Esi siphumo siye sabonwa kubantu abadala nakubantwana.

Uphengululo lwamva nje lwezifundo ezingama-30 ngaphezulu kwama-242,000 abantu abadala kunye nabantwana bafumene umanyano olubalulekileyo phakathi kweswekile-iziselo ezinencasa kunye nokutyeba kakhulu).

Izifundo ezininzi zidibanisa ukutya okuneswekile kunye neziselo ekuzuzeni ubunzima kubantu abahlukeneyo, kubandakanya nabasetyhini abakhulelweyo kunye nolutsha (,,).

Olunye uphononongo lwabantwana abayi-6,929 lwabonisa ukuba abo baphakathi kweminyaka eyi-6 kunye ne-10 abatya iswekile engaphezulu banamafutha omzimba kakhulu kunabantwana abatya iswekile encinci eyongeziweyo ().

Izifundo zibonisa ukuba ukutya okuphezulu kwiswekile eyongeziweyo kunokunyusa umngcipheko weemeko zempilo ezingapheliyo.

Kwisifundo sabantu abangaphezulu kwama-85,000 abantu, umngcipheko wokufa sisifo sentliziyo wawungaphezulu kokuphindwe kabini kulabo batya iipesenti ezingama-25 okanye nangaphezulu zeekhalori zemihla ngemihla ezivela kwiswekile eyongeziweyo, xa kuthelekiswa nalawo atya ngaphantsi kwe-10% yeekhalori ezivela iswekile eyongeziweyo ().

Ngaphezulu, iswekile eyongeziweyo inxulunyaniswa kakhulu nokwanda kwesifo sentliziyo ebantwaneni ngendima yayo ekukhuliseni amanqatha omzimba, icholesterol, kunye namanqanaba e-triglyceride- yonke imingcipheko ebalulekileyo yesifo sentliziyo ().

Iziselo ezineswekile zinxulunyaniswa nokukhula kohlobo lweswekile 2 kubantu abadala (,,).

Kwaye ukongeza ukusetyenziswa kweswekile kunokunyusa umngcipheko woxinzelelo, imeko enokuthi ikhuthaze ukuzuza komzimba (,).

Isishwankathelo Ukutya iswekile eninzi kunokubangela ukutyeba kwaye kunyuse kakhulu umngcipheko weemeko ezingapheliyo njengokukhuluphala, isifo sentliziyo kunye nesifo seswekile.

Umgca wezantsi

Ukuphazamisa amahomoni akho, ukonyusa indlala, kunye nokuhambisa ukutya okusempilweni zezinye zeendlela ezongeze iswekile ezinokukhokelela ekuzuzeni ubunzima.

Ngaphandle kokubangela ukuba ubeke amanqatha amaninzi emzimbeni, ukutya iswekile eninzi kakhulu kunokuwonyusa kakhulu umngcipheko weemeko ezingapheliyo, njengokutyeba kakhulu, isifo sentliziyo, kunye neswekile.

Ukuba ufuna ukunciphisa iswekile ekudleni kwakho ukunqanda ukuzuza ubunzima kunye nokuphucula impilo yakho iyonke, zama ezimbalwa zeengcebiso ezilula ezidweliswe kweli nqaku ukunceda ukukhaba umkhwa wakho weswekile ngokulungileyo.