Izibonelelo zeMpilo ezi-8 zokuzila ukutya, zixhaswa yiSayensi

Umxholo

• 1. Ukukhuthaza ukulawulwa kweswekile yegazi ngokunciphisa ukunganyangeki kwe-insulin
• 2. Ukukhuthaza impilo engcono ngokulwa nokudumba
• 3. Ngamana ingayiphucula impilo yentliziyo ngokuphucula uxinzelelo lwegazi, itriglycerides kunye nenqanaba lecholesterol
• 4. Ngamana u-Boost Umsebenzi weBongo kunye nokuThintela ukuphazamiseka kwe-Neurodegenerative
• 5. Ukuphulukana nobunzima bukaGawulayo ngokuThintela ukuThathwa kweKhalori kunye nokuPhucula iMetabolism
• 6.Yandisa ukukhula kweHormone Secretion, ebalulekileyo ekuKhuleni, kwiMetabolism, ekunciphiseni ubunzima kunye nasekuqineni kwezihlunu.
• 7. Ngaba ukulibaziseka kokuguga kunye nokwandisa ixesha elide
• 8. Ngamana uNcedo ngoKhuselo loMhlaza kunye nokunyusa ukusebenza ngokukuko kweChemotherapy
• Uqala njani ukuzila ukutya
• Ukhuseleko kunye neempembelelo zecala
• Umgca osezantsi

Ngaphandle kokunyuka kwayo kutshanje, ukuzila ukutya yinto ebuyela emva kwiinkulungwane kwaye idlala indima ephambili kwiinkcubeko nakwiinkolo ezininzi.

Ukuchazwa njengokuziyeka kuko konke okanye okunye ukutya okanye iziselo ngexesha elimiselweyo, zininzi iindlela ezahlukeneyo zokuzila.

Ngokubanzi, uninzi lweentlobo zokuzila ukutya lwenziwa ngaphezulu kweeyure ezingama-24-72.

Ukuzila okungapheliyo, kwelinye icala, kubandakanya ukuhamba ngebhayisikile phakathi kwamaxesha okutya nokuzila ukutya, ukusukela kwiiyure ezimbalwa ukuya kwiintsuku ezimbalwa ngexesha.

Ukuzila ukutya kubonisiwe ukuba kunezibonelelo ezininzi zempilo, ukusuka ekunyuseni ubunzima bomzimba ukuya ekusebenzeni okungcono kwengqondo.

Nazi izibonelelo ezi-8 zezempilo zokuzila ukutya ezixhaswa sisayensi.

Ifoto ngu-Aya Brackett

1. Ukukhuthaza ukulawulwa kweswekile yegazi ngokunciphisa ukunganyangeki kwe-insulin

Izifundo ezininzi ziye zafumanisa ukuba ukuzila ukutya kungaphucula ulawulo lweswekile egazini, olunokuba luncedo ngakumbi kwabo basemngciphekweni wesifo seswekile.

Ngapha koko, isifundo esinye kubantu abali-10 abanesifo seswekile sesi-2 sabonisa ukuba ukuzila ukutya okwethutyana okwexeshana kunciphise amanqanaba eswekile yegazi ().

Okwangoku, olunye uphononongo lufumanise ukuba ukuzila ukutya okungapheliyo kunye nokuzila ukutya kwemihla ngemihla kwakusebenza njengokunciphisa ukutya kwekhalori ekunciphiseni ukunganyangeki kwe-insulin ().

Ukunciphisa ukunganyangeki kwe-insulin kunokunyusa ubuntununtunu bomzimba wakho kwi-insulin, ukuvumela ukuba kuthuthwe iswekile kwigazi lakho ukuya kwiiseli zakho ngokufanelekileyo.

Ukudityaniswa nesiphumo sokunciphisa iswekile esegazini ngokuzila ukutya, oku kunokunceda ukugcina iswekile yegazi lakho lizinzile, kuthintele iipiks kunye nokuphazamiseka kwinqanaba leswekile yegazi.

Gcina ukhumbula nangona ezinye izifundo zifumene ukuba ukuzila ukutya kunokuba nefuthe kumanqanaba eswekile yegazi ngokwahlukileyo kumadoda nabasetyhini.

Umzekelo, isifundo esinye esincinci, esineeveki ezintathu sibonise ukuba ukuzila ukutya kolunye usuku kuphazamise ulawulo lweswekile egazini kubafazi kodwa akunampembelelo emadodeni ().

Isishwankathelo Ukuzila ukutya okungapheliyo
kunye nokuzila ukutya kwemihla ngemihla kunokunceda ukunciphisa amanqanaba eswekile yegazi kunye nokunciphisa
Ukunganyangeki kwi-insulin kodwa kunokuchaphazela amadoda nabafazi ngokwahlukileyo.

2. Ukukhuthaza impilo engcono ngokulwa nokudumba

Ngelixa ukudumba okunamandla yinkqubo yesiqhelo yamajoni omzimba esetyenziselwa ukunceda ukulwa usulelo, ukudumba okungapheliyo kunokuba neziphumo ezibi kwimpilo yakho.

Uphando lubonisa ukuba ukudumba kunokubandakanyeka kuphuhliso lweemeko ezingapheliyo, ezinjengesifo sentliziyo, umhlaza kunye nesifo samathambo ().

Olunye uphononongo lufumanise ukuba ukuzila kunokunceda ukunciphisa amanqanaba okuvutha kunye nokunceda ukukhuthaza impilo engcono.

Olunye uphononongo kubantu abadala abangama-50 abasempilweni lubonise ukuba ukuzila ukutya okwethutyana kwinyanga enye kunciphise kakhulu amanqanaba okumakisha ().

Olunye uphando oluncinci lufumene umphumo ofanayo xa abantu bezila ukutya iiyure ezili-12 ngosuku inyanga enye ().

Ngaphezu koko, olunye uphando lwezilwanyana lufumene ukuba ukulandela ukutya okunesibalo esisezantsi kakhulu ukulinganisa iziphumo zokuzila ukutya kunciphise amanqanaba okuvuvukala kwaye kwaba luncedo kunyango lwe-multiple sclerosis, imeko engapheliyo yokuvuvukala ().

Isishwankathelo Ezinye izifundo zifumene
ukuba ukuzila ukutya kunokunciphisa amanqaku amaninzi okuvuvukala kwaye kunokuba luncedo
kunyango lweemeko ezivuthayo, ezinjenge-multiple sclerosis.

3. Ngamana ingayiphucula impilo yentliziyo ngokuphucula uxinzelelo lwegazi, itriglycerides kunye nenqanaba lecholesterol

Isifo sentliziyo sithathwa njengoyena nobangela wokufa kwihlabathi liphela, ukubalwa kwe-31.5% yabantu abafayo kwihlabathi liphela ().

Ukutshintsha indlela otya ngayo kunye nendlela ophila ngayo yenye yeendlela zokunciphisa umngcipheko wesifo sentliziyo.

Olunye uphando lufumanise ukuba ukubandakanya ukuzila ukutya kwinkqubo yakho kunokuba luncedo ngakumbi xa kuziwa kwimpilo yentliziyo.

Olunye uphononongo oluncinci lubonakalise ukuba iiveki ezisibhozo zokuzila ukutya kwemihla ngemihla kunciphise amanqanaba "amabi" e-LDL ye-cholesterol kunye ne-triglycerides yegazi ngama-25% nama-32% ngokwahlukeneyo ().

Olunye uphononongo kubantu abadala abangama-110 abatyebe kakhulu lubonise ukuba ukuzila ukutya iiveki ezintathu phantsi kolawulo lwezonyango kunciphise kakhulu uxinzelelo lwegazi, kunye namanqanaba egazi le-triglycerides, i-cholesterol iyonke kunye ne-cholesterol "embi" ye-LDL ().

Ukongeza, olunye uphononongo kubantu abangama-4,629 abanxulumene nokuzila ukutya nomngcipheko ophantsi wesifo se-coronary disease, kunye nomngcipheko ophantsi kakhulu wesifo seswekile, owona mngcipheko uphambili wesifo sentliziyo ().

Isishwankathelo Ukuzila ukutya kuye
enxulunyaniswa nomngcipheko osezantsi wesifo sentliziyo kwaye inokunceda ukuthoba igazi
uxinzelelo, i-triglycerides kunye namanqanaba e-cholesterol.

4. Ngamana u-Boost Umsebenzi weBongo kunye nokuThintela ukuphazamiseka kwe-Neurodegenerative

Nangona uphando lukhawulelwe kuphando lwezilwanyana, izifundo ezininzi zifumanise ukuba ukuzila ukutya kunokuba nefuthe elinamandla kwimpilo yengqondo.

Olunye uphononongo lweempuku lubonise ukuba ukuziqhelanisa nokuzila ukutya okwexeshana iinyanga ezili-11 kuphucule ukusebenza kwengqondo kunye nolwakhiwo lobuchopho ().

Olunye uphononongo lwezilwanyana luxele ukuba ukuzila ukutya kungakhusela impilo yengqondo kwaye kwandise ukwenziwa kweeseli zemithambo-luvo ukunceda ukuphucula ukusebenza kwengqondo (,).

Kungenxa yokuba ukuzila ukutya kunokunceda ekunciphiseni ukudumba, kunokunceda ekuthinteleni ukuphazamiseka kwe-neurodegenerative.

Ngokukodwa, uphononongo kwizilwanyana lubonisa ukuba ukuzila ukutya kungakhusela kwaye kuphucule iziphumo zeemeko ezinje ngesifo se-Alzheimer kunye neParkinson's (,).

Nangona kunjalo, kufuneka uphando olongezelelekileyo lokuvavanya iimpembelelo zokuzila ukutya ekusebenzeni kwengqondo ebantwini.

Isishwankathelo Izifundo zezilwanyana zibonisa
ukuba ukuzila ukutya kunokuphucula ukusebenza kwengqondo, kwandise ukwenziwa kweeseli zemithambo-luvo kunye
khusela ngokuchasene neemeko ze-neurodegenerative, ezinje ngesifo se-Alzheimer kunye
Parkinson.

5. Ukuphulukana nobunzima bukaGawulayo ngokuThintela ukuThathwa kweKhalori kunye nokuPhucula iMetabolism

Ii-dieters ezininzi zithatha ukuzila ukutya zikhangela indlela ekhawulezayo nelula yokulahla iipawundi ezimbalwa.

Ngokwethiyori, ukuyeka konke okanye ukutya okuthile kunye neziselo kufuneka kunciphise ukubakho kwekhalori ngokubanzi, okunokukhokelela ekunyukeni kokulahleka kobunzima ngokuhamba kwexesha.

Olunye uphando lufumanise ukuba ukuzila ukutya okwethutyana kunokunyusa imetabolism ngokwandisa amanqanaba e-neurotransmitter norepinephrine, enokuphucula ukunciphisa umzimba ().

Ngapha koko, uphononongo olunye lubonakalise ukuba ukuzila ukutya kwemini yonke kunganciphisa ubunzima bomzimba ukuya kuthi ga kwi-9% kwaye kunciphise kakhulu amanqatha omzimba ngaphezulu kweeveki ezili-12-24 ().

Olunye uphononongo lufumanise ukuba ukuzila ukutya okwexeshana ngaphezulu kweeveki ezintathu ukuya kwezi-3 kwakusebenza ekunciphiseni ukwehla kobunzima njengokuthintela okuqhubekayo kwekhalori kunye nokunciphisa ubunzima bomzimba kunye nobunzima ngamafutha ukuya kuthi ga kwi-8% kunye ne-16% ngokwahlukeneyo ().

Ukongeza, ukuzila ukutya kwafunyanwa kusebenza ngakumbi kunesithintelo sekhalori ekwandiseni ukulahleka kwamafutha ngelixa kwangaxeshanye kugcinwa izicubu zemisipha ().

Isishwankathelo Ukuzila ukutya kunokwanda
imetabolism kunye nokunceda ukugcina izihlunu zemisipha ukunciphisa ubunzima bomzimba kunye namafutha omzimba.

6.Yandisa ukukhula kweHormone Secretion, ebalulekileyo ekuKhuleni, kwiMetabolism, ekunciphiseni ubunzima kunye nasekuqineni kwezihlunu.

Ukukhula komntu ihomoni (HGH) luhlobo lwehomoni yeprotein esembindini wezinto ezininzi zempilo yakho.

Ngapha koko, uphando lubonisa ukuba le hormone iphambili iyabandakanyeka ekukhuleni, imetabolism, ukunciphisa umzimba kunye namandla emisipha (,,,).

Izifundo ezininzi ziye zafumanisa ukuba ukuzila ukutya kunganyusa ngokwendalo amanqanaba e-HGH.

Olunye uphononongo kubantu abadala abasempilweni abali-11 lubonise ukuba ukuzila ukutya iiyure ezingama-24 kunyuse amanqanaba e-HGH ().

Olunye uphononongo oluncinci kumadoda alithoba lafumanisa ukuba ukuzila ukutya kwiintsuku nje ezimbini kukhokelele ekunyuseni okuphindwe ka-5 kwinqanaba lemveliso yeHGH ().

Kwaye, ukuzila ukutya kunokunceda ukugcina iswekile yegazi kunye namanqanaba e-insulin imini yonke, enokuthi iqhubele phambili ukuphucula amanqanaba e-HGH, njengoko olunye uphando lufumanisile ukuba ukonyusa amanqanaba e-insulin kunokunciphisa amanqanaba e-HGH ().

Isishwankathelo Izifundo zibonisa ukuba
ukuzila ukutya kunokunyusa amanqanaba okukhula komntu (HGH), iprotein ebalulekileyo
i-hormone edlala indima ekukhuleni, imetabolism, ukunciphisa umzimba kunye nezihlunu
amandla.

7. Ngaba ukulibaziseka kokuguga kunye nokwandisa ixesha elide

Izifundo ezininzi zezilwanyana zifumene iziphumo ezithembisayo kubomi obunokwandisa ixesha lokuzila.

Kwisifundo esinye, iigundane ezazizila yonke imihla ziye zafumana ukulibaziseka kokuguga kwaye zahlala i-83% ixesha elide kuneempuku ezingakhange zikhawuleze ().

Olunye uphononongo lwezilwanyana luye lwafumana iziphumo ezifanayo, ukuxela ukuba ukuzila ukutya kungasebenza ekunyuseni ixesha elide kunye namazinga okusinda (,,).

Nangona kunjalo, uphando lwangoku lusasikelwe umda kwizifundo zezilwanyana. Izifundo ezongezelelweyo ziyafuneka ukuqonda ukuba ukuzila kunokuchaphazela njani ubomi obude kunye nokuguga ebantwini.

Isishwankathelo Izifundo zezilwanyana ziye
ifumanise ukuba ukuzila ukutya kunokulibazisa ukuguga kunye nokunyusa ixesha elide, kodwa uphando lomntu
isasilela.

8. Ngamana uNcedo ngoKhuselo loMhlaza kunye nokunyusa ukusebenza ngokukuko kweChemotherapy

Izifundo zezilwanyana kunye neetyhubhu zovavanyo zibonisa ukuba ukuzila kunokunceda unyango kunye nokuthintela umhlaza.

Ngapha koko, olunye uphononongo lwe-rat lufumanise ukuba ukuzila ukutya kwemihla ngemihla kuncede ukubumba ukwakheka kwethumba ().

Kwangokunjalo, uphononongo lwe-tube-test lubonise ukuba ukuveza iiseli zomhlaza kwimijikelo emininzi yokuzila ukutya bekusebenza njenge-chemotherapy ekulibaziseni ukukhula kwethumba kunye nokunyusa ukusebenza kwamachiza e-chemotherapy ekwenziweni komhlaza ().

Ngelishwa, uninzi lophando lilinganiselwe kwiziphumo zokuzila ukutya ekubunjweni komhlaza kwizilwanyana nakwiiseli.

Ngaphandle kwezi ziphumo zithembisayo, izifundo ezongezelelweyo ziyafuneka ukujonga indlela ukuzila okunokuchaphazela ngayo ukukhula komhlaza kunye nonyango ebantwini.

Isishwankathelo Esinye isilwanyana kunye
uvavanyo lweetyhubhu zovavanyo lubonisa ukuba ukuzila kunokuthintela ukukhula kwethumba kunye
ukwandisa ukusebenza kwe-chemotherapy.

Uqala njani ukuzila ukutya

Zininzi iintlobo ezahlukeneyo zokuzila ukutya, zisenza ukuba kube lula ukufumana indlela ehambelana nendlela ophila ngayo.

Nazi ezinye zeendlela eziqhelekileyo zokuzila:

• Ukuzila ukutya kwamanzi: Kubandakanya ukusela amanzi kuphela kwisixa esimiselweyo
  ixesha.
• Ukuzila ukutya Ibandakanya ukusela imifuno okanye incindi yeziqhamo ixesha elithile.
• Ukuzila ukutya okungapheliyo: Ukungenisa kuthintelwe ngokuyinxenye okanye kuthintelwe ngokupheleleyo kwabambalwa
  iiyure ukuya kwiintsuku ezimbalwa ngexesha kunye nokutya okuqhelekileyo kuqhubeka kwakhona kwenye
  iintsuku.
• Ukuzila ukutya okukhethekileyo: Ukutya okanye iziselo ezithile njengokutya okwenziweyo,
  iimveliso zezilwanyana okanye icaffeine ziyasuswa ekutyeni ixesha elimiselweyo.
• Uthintelo lwekhalori: Iikhalori zithintelwe iintsuku ezimbalwa veki nganye.

Ngaphakathi kwezi ndidi kukwaneentlobo ezithile zokuzila ukutya.

Umzekelo, ukuzila ukutya okwexeshana kunokwahlulwa kube ngamacandelwana, njengokuzila ukutya kwemihla ngemihla, okubandakanya ukutya yonke imihla, okanye ukondliwa okuthintela ixesha, okubandakanya ukunciphisa ukutya kwiiyure nje ezimbalwa ngosuku.

Ukuze uqalise, zama ukuzama iindlela ezahlukeneyo zokuzila ukuze ufumane oko kukusebenzela kakuhle.

Isishwankathelo Zininzi
iindlela ezahlukeneyo zokuziqhelanisa nokuzila ukutya, nto leyo eyenza ukuba kube lula ukufumana indlela
ingena malunga nayo nayiphi na indlela yokuphila. Zama ngeendlela ezahlukeneyo ukufumana
yintoni esebenza ngcono kuwe.

Ukhuseleko kunye neempembelelo zecala

Ngaphandle kwoluhlu olude lwezibonelelo zezempilo ezinxulumene nokuzila ukutya, kunokuba kungalungelanga wonke umntu.

Ukuba unesifo seswekile okanye iswekile esezantsi yegazi, ukuzila kunokukhokelela kwizipikisi kunye nokuphazamiseka kwinqanaba leswekile yegazi lakho, elinokuba yingozi.

Kukulungele ukuthetha nodokotela wakho kuqala ukuba unayo nayiphi na imeko yezempilo okanye uceba ukukhawuleza ngaphezu kweeyure ezingama-24.

Ukongeza, ukuzila ukutya akukhuthazwa ngokubanzi ngaphandle kolawulo lwezonyango kubantu abadala, abakwishumi elivisayo okanye abantu ababuthathaka.

Ukuba uthatha isigqibo sokuzama ukuzila ukutya, qiniseka ukuba uhlala uhlaziyekile kwaye ugcwalise ukutya kwakho ngokutya okunezondlo ngexesha lokutya ukuze wandise izibonelelo zempilo ezinokubakho.

Ukongeza, ukuba uzila ukutya ixesha elide, zama ukunciphisa ukusebenza komzimba kwaye ufumane ukuphumla okuninzi.

Isishwankathelo Xa uzila ukutya, qiniseka
ukuhlala u-hydrated, utye ukutya okunezondlo kwaye ufumane ukuphumla okuninzi. Kungcono
qhagamshelana nogqirha wakho ngaphambi kokuzila ukutya ukuba unayo impilo
iimeko okanye baceba ukuzila ukutya ngaphezulu kweeyure ezingama-24.

Umgca osezantsi

Ukuzila ukutya yinto enxulunyaniswa nolwalamano oluninzi olunokubakho lwezempilo, kubandakanya ukunciphisa umzimba, kunye nokuphuculwa kolawulo lweswekile yegazi, impilo yentliziyo, ukusebenza kwengqondo kunye nokuthintela umhlaza.

Ukusuka ekuzileni kwamanzi ukuya ekuzila ukutya okukhawulezileyo kunye nokuthintela ikhalori, zininzi iindlela ezahlukeneyo zokuzila ezikulungeleyo phantse yonke indlela yokuphila.

Xa kudityaniswa nokutya okunesondlo kunye nendlela yokuphila esempilweni, ukubandakanya ukuzila ukutya kwinkqubo yakho kunokunceda impilo yakho.