Umbhali: John Stephens
Umhla Wokudalwa: 23 Eyomqungu 2021
Hlaziya Umhla: 23 Eyenkanga 2024
Anonim
What If You Stop Eating Sugar For 30 Days?
Ividiyo: What If You Stop Eating Sugar For 30 Days?

Umxholo

Iminqweno yeswekile ixhaphake kakhulu, ngakumbi phakathi kwabafazi.

Ngapha koko, ukuya kuthi ga kwi-97% yabasetyhini kunye ne-68% yamadoda anika ingxelo yokufumana uhlobo oluthile lokutya, kubandakanya nokunqwenela iswekile ().

Abo bafumana inkanuko yeswekile baziva benomdla wokutya into emnandi kwaye banokufumana kunzima ukuzilawula ngokutya.

Oku kunokukhokelela ekutyeni okutyayo okanye ekutyeni kakhulu iikhalori, ngamanye amaxesha rhoqo ().

Ngethamsanqa, kukho izinto onokuzenza ukuze ususe umda.

Nazi izinto ezili-19 ezinokukunceda ekulweni inkanuko yakho yeswekile.

1. Isiqhamo

Xa abantu abaninzi besiva inkanuko yeswekile, bafikelela kukutya okunamafutha aphezulu, ukutya okuneswekile eninzi njenge chocolate ().

Nangona kunjalo, ukutshintshela ukutya okungenamsoco kwesiqhamo xa uziva ngathi kukho into eneswekile kunokukunika ukubetha okumnandi okukufunayo kwaye uyeke umnqweno wakho kwiindlela zawo.


Iziqhamo zinencasa ngokwendalo kodwa zikwanazo izinto ezininzi eziyincedo zezityalo kunye nefayibha, ekuvumela ukuba ulungise kwaye ugcine uphilile ().

Ukuqinisekisa ukuba ifika kule ndawo, yitya iziqhamo eziphakame kancinci kwiswekile njengeemango okanye iidiliya.

Ukuba ulambile, zama ukongeza iyogathi kwiziqhamo zakho ukuyenza into yokutya eyonelisayo.

Isishwankathelo Isiqhamo siqulathe iswekile,
Kunye nezondlo ezininzi ezisempilweni kunye nezixhobo zezityalo.

2. Amaqunube

Amaqunube lukhetho oluhle kakhulu, olunesondlo ekuyekiseni iinkanuko zeswekile.

Banencasa eswiti, kodwa umxholo wabo wefayibha ephezulu uthetha ukuba eneneni baneswekile eninzi.

Oku kunokubenza babe lukhetho olukhulu ukuba ucinga ukuba iminqweno yakho yeswekile inxulunyaniswa nomkhwa, kunokuba ulambe. Umzekelo, unokulangazelela ukutya okuswiti ngelixa ubukele iTV.

Ukongeza, amaqunube atyebile kwimixube yezityalo kwaye aneempawu ezomeleleyo zokulwa nokudumba.

Oku kuthetha ukuba banokunceda ukunciphisa umngcipheko kwizifo ezingapheliyo ezinjengesifo sentliziyo kunye neswekile (,,).


Isishwankathelo Amajikijolo amnandi,
kodwa ziphezulu kwifayibha kwaye zineswekile encinci. Ukutya rhoqo amaqunube nako
ukunceda ukunciphisa umngcipheko wesifo sentliziyo kunye neswekile.

3. Itshokholethi emnyama

Itshokholethi yenye yezona zinto zixhaphakileyo zokutya abantu abazityayo xa benqwenela iilekese. Oku kuyinyani ngakumbi kubafazi ().

Nangona kunjalo, ukuba uzibona unqwenela itshokholethi, unokwenza ukhetho olusempilweni ngokukhetha itshokholethi emnyama.

Itshokholethi emnyama iqulethe ngaphezulu kwe-70% yecocoa. Ikwanazo nezityalo ezisempilweni ezaziwa ngokuba ziipolyphenols.

Olunye uphononongo lubonakalisile ukuba i-antioxidant kunye ne-anti-inflammatory effects yezi polyphenols zinokunceda ukuphucula amanqaku empilo yentliziyo (,).

Nangona kunjalo, njenge itshokholethi eqhelekileyo, itshokholethi emnyama iqulethe iswekile kunye namafutha, ke kungcono ukuba uzilinganisele kwizikwere ezimbalwa ukwanelisa umnqweno wakho ().

Isishwankathelo Ukutshintsha itshokholethi eqhelekileyo
Ngaphandle kwezikwere ezimbalwa zetshokholethi emnyama, equlathe iswekile encinci nangaphezulu
amanqanaba epolyphenols asempilweni.


4. Iibhari zokutya

Ayizizo zonke ii-snack bars ezisempilweni, kwaye ezinye ziphezulu kakhulu kumanqatha nakwiswekile.

Nangona kunjalo, ukuba unqwenela ukunyangwa okumnandi, kukho ezinye iindlela ezilungileyo, ezinempilo apho.

Zama ukukhangela i-snack bar eyenziwe nge-oats epheleleyo kwaye ifakwe iswiti ngesiqhamo esitsha okanye esomileyo, endaweni yeswekile yetafile.

Kwakhona jonga imivalo equlethe iswekile eninzi ekuthiwa "isempilweni", enje ngobusi, isiraphu ye-agave okanye iswekile yekhokhonathi. Ezi zisongezwa iswekile, kwaye azikulungelanga.

Eyona mijelo ilungileyo yenziwe ngokutya okupheleleyo. Kungenzeka ukuba ziphezulu kwifayibha kwaye ziqulathe izondlo eziluncedo ngakumbi, nokuba zisathandeka.

Ngenye indlela, unokuzama ukwenza ibha yokutya okulula usebenzisa iresiphi enje ngale.

Isishwankathelo Imivalo yamashwamshwam enayo
yenziwe ngokutya okupheleleyo kunokwenza unyango oluswiti olusempilweni.

5. Imbewu yeChia

Imbewu ye-Chia ingumthombo olungileyo wezinongo ezininzi ezibalulekileyo, kubandakanya i-omega-3 fatty acids, ukutya okunesinyibilikisi kunye nezinye iikhompawundi zezityalo ezisempilweni (,).

Ngapha koko, ii-akhawunti ezinyibilikayo zefayibha ezingama-40% yembewu ye-chia.

Olu hlobo lwefayibha luthatha amanzi ngokulula kwaye ludumbe luze lwenze into efana nejeli emathunjini akho, enokukunceda uzive ugcwele ixesha elide kwaye uthintele inkanuko yeswekile ().

Imbewu ye-Chia ikwahlukahluka, ke ukuba ufuna i-dessert ukwanelisa umnqweno wakho omnandi, unokuzama ukwenza i-chia pudding enje.

Isishwankathelo Imbewu yeChia iphezulu
ifayibha enyibilikayo, enokukunceda uzive ugcwele ixesha elide kunye nokunciphisa iswekile yakho
iminqweno.

6. Intshungama-gum okanye iMints

I-chewing gum ingaba yindlela efanelekileyo yokulawula izifiso zakho zeshukela.

I-Gum okanye i-mints ezenziwe nge-sweeteners ezingezizo zinencasa kodwa zinenani elincinci leekhalori kwaye akukho iswekile.

Nangona iziphumo zixubekile, ezinye izifundo ziye zafumanisa ukuba i-chewing gum inokunceda ekulawuleni indlala, iminqweno kunye nokutya ukutya okunzima kwe-carb kamva emini (,,,).

Ukongeza ekuncedeni ekulweni nomnqweno weswekile, ukuhlafuna itshungama emva kokutya kulungile kumazinyo akho ().

Isishwankathelo Ukuhlafuna itshungama engenashukela
inokukunika incasa emnandi enokukunceda ekuthinteleni iinkanuko zakho kunye nolawulo
ukutya kwakho

7. Imidumba

Imidumba efana neelentile, iimbotyi kunye nee-chickpeas yimithombo elungileyo esekwe kwizityalo yefayibha kunye neeprotein.

Ngapha koko, ikomityi e-1 (198 iigram) yeelensi ikubonelela nge-18 yeeprotein kunye ne-16 yeigremu zefayibha (19).

Zombini ezi zondlo zicingelwa ukuba zonyusa iimvakalelo zokugcwala. Ke, kwithiyori, kubandakanya iimbotyi ekudleni kwakho kunokukunceda uzive ugcwele kwaye unciphise ukuthanda iswekile okuqhutywa yindlala.

Ngokuhambelana noku, uphononongo lwamva nje lufumanise ukuba ukutya iilentile kunokunceda ukunciphisa umzimba ().

Oku kusenokubangelwa ziziphumo zexesha elifutshane eziluncedo ezinokuba nazo iimbotyi kumdla wakho wokutya (,).

Isishwankathelo Imidumba efana neelentile,
iimbotyi kunye namantshontsho yimithombo elungileyo yeeproteni kunye nefayibha. Kubabandakanya
indlela otya ngayo ingakunceda ekuthinteleni indlala, ikushiye ungafane ufumane umnqweno.

8. iyogathi

I-yogurt yintlanzi esempilweni ene-protein eninzi kwaye ine-calcium eninzi.

Ukongeza, olunye uphononongo lucebise ukuba iyogathi inokuba sisinekhi esilungileyo sokunceda ekulawuleni ukutya kwakho nasekulawuleni iminqweno yakho (,,,).

Ngapha koko, olunye uphononongo lufumanise ukuba abasetyhini abanobunzima obunempilo ababeneprotein ephezulu ye-yoghurt yamaGrikhi yasemva kwemini babelambile kancinci kwaye betya kancinci emini, xa kuthelekiswa nalabo babene-protein-snack esezantsi okanye bengenayo kwaphela i-snack () .

Olona khetho lusempilweni lweyogathi yenye yeenkcubeko eziphilayo kwaye ayinaswekile.

Isishwankathelo Yogurt yi
ukutya okuneproteni ephezulu okunokukunceda ulawule ukutya kwakho kunye neminqweno.

9. Imihla

Imihla ziziqhamo ezomisiweyo zomthi wesundu. Zinezondlo kakhulu kwaye zimnandi kakhulu.

Nangona zomisiwe, zingumthombo omkhulu wefayibha, i-potassium, isinyithi kunye nezihlanganisi zezityalo eziluncedo.

Ukuba nemihla embalwa endaweni yesoda okanye iswiti inokukunika ukulungiswa okumnandi kwaye ikubonelele ngezakha mzimba ezisempilweni.

Unokuzama ukuzidibanisa namantongomane anje ngeeamangile ukuze uphathwe kamnandi.

Nangona kunjalo, khumbula ukuba imihla imnandi kakhulu, ke ncamathisela kwisahlulo esinye ngexesha, okanye malunga nemihla emithathu.

Isishwankathelo Imihla imnandi kakhulu,
ke banokuyilungisa inkanuko yakho yeswekile ngelixa bekubonelela ngolunye uncedo
izondlo nazo.

10. Iitapile ezimnandi

Iibhatata zinezondlo, zimnandi kwaye zizalisa kakhulu. Ziqulathe ubukhulu becala iikhabhohayidi kodwa zinefayibha kunye nenani leevithamini kunye neeminerals, kubandakanya ivithamini A, ivithamin C kunye ne potassium.

Abanye abantu bafumana inkanuko yeswekile kuba abatyi ngokwaneleyo imini yonke.

Ukubandakanya umthombo we-carb njengeebhatata ezimnandi ekudleni kwakho kunokulwa nale nto ngokudibanisa iikhalori kwizidlo zakho kwaye uzenze zilungelelane ngakumbi, yonke loo nto ikunika incasa emnandi oyifunayo.

Unyango olumnandi, zizame zosiwe ngesinamoni kunye neepaprika ezinje ngale recipe.

Isishwankathelo Iitapile zinako
ikunike incasa emnandi kwaye inokukunceda uzive ugcwele ukuze ungabinakho
Amava eswekile kamva emini.

11. Inyama, iinkukhu kunye nentlanzi

Ukubandakanya umthombo weprotein njengenyama, iinkukhu okanye iintlanzi kwizidlo zakho kunokunceda ukuthintela inkanuko yeswekile (,).

Ngapha koko, ukuba uzama ukunciphisa umzimba, ukutya izixa ezaneleyo zeprotheyini kunokuba kubaluleke kakhulu kulawulo lokutya kwakho, iminqweno kunye nobunzima (,,,).

Kwisifundo esinye, xa abathathi-nxaxheba belandela ukutya okunciphisa umzimba okufumana i-25% yeekhalori zayo kwiprotein, ukuthanda kwabo ukutya kuncitshisiwe ngama-60% kwaye umnqweno wabo wokutya ebusuku wasikwa kwisiqingatha ().

Ke ukuba utya kwaye unamava eswekile eninzi, qiniseka ukuba ubandakanya umthombo weprotein njengenyama, inkukhu okanye intlanzi kwizidlo zakho.

Ukuba utya imifuno, ungakhathazeki - imithombo esekwe kwizityalo yeprotein inokuba nefuthe elifanayo ().

Isishwankathelo Imithombo elungileyo ye
protein efana nenyama, iinkukhu kunye nentlanzi kunokukunceda uhlale ugcwele kwaye kuthintele iinkanuko
iilekese.

12. Iismoothies

Ukuba unqwenela into emnandi kwaye ufuna i-snack ukuze uyikhuphe ngokukhawuleza kwi-bud, i-smoothie inokuba lukhetho olukhulu.

Ubumnandi besiqhamo budityaniswe neziphumo zokugcwaliswa kweyogathi kunganelisa isidingo sakho sento emnandi, yonke loo nto ngelixa ubonelela ngezondlo ezininzi eziluncedo.

Ukuba une-smoothie, qiniseka ukuba usebenzisa sonke isiqhamo, hayi ijusi kuphela, ukuze ukwazi ukugcina ifayibha esempilweni.

Isishwankathelo Iismoothies ezenziwe nge
Iziqhamo zonke kunye neyogathi zinokulwa neminqweno yakho yeelekese.

13. Isoda engenashukela

Isoda imnandi kakhulu, kwaye ukusela izixa eziphezulu zeswekile-iziselo ezinencasa kunxulunyaniswe nezifo ezininzi, kubandakanya isifo sentliziyo kunye neswekile (,,).

Nangona kunjalo, ukuya kubanda turkey kunye nokusika ngokupheleleyo kunokuba nzima.

Ngapha koko, abantu abasela isoda abasika iswekile-iziselo ezinencasa banokufumana iswekile.

Ukutshintshela kwinguqulelo engenashukela kunokukunceda ufumane ukulungiswa okumnandi ngaphandle kweswekile kunye neekhalori.

Isishwankathelo Ukucima eyakho
iziselo ezineswekile ephezulu zezenziwe ngeeswiti ezingezizo zinokukunika iswiti
ungcamle ngaphandle kwayo yonke iswekile eyongeziweyo.

14. Iipruni

Iplum zi plums ezomisiweyo.

Njengemihla, zigcwele ifayibha kunye nezondlo kunye nencasa eswiti kakhulu (39).

Oku kuthetha ukuba unokufikelela kubo njengenye indlela esempilweni yeelekese xa kufuneka ubeneswekile.

Umxholo wefayibha ephezulu kunye ne-sorbitol ngokwendalo ikwathetha ukuba banokunceda ekunciphiseni ukuqhina. I-Sorbitol yinto eyenzeka ngokwendalo yeswekile enencasa kodwa enencasa emathunjini akho).

Isishwankathelo Iipruni zimnandi,
zinesondlo kwaye ziphezulu kwifayibha, ukuze zibe kukutya okusempilweni kokwanelisa
Ukunqwenela iilekese.

15. Amaqanda

Amaqanda okunye ukutya okuneprotein ephezulu okunokukunceda ukugcina ukuthanda ukutya kunye neminqweno.

Ngapha koko, uphando lubonakalisile ukuba ukufumana isidlo sakusasa esineprotein ephezulu njengamaqanda kunganciphisa indlala kwaye kuncede abantu batye kancinci kulo lonke usuku (,,).

Oku kunokuba yinxalenye yokuba isidlo sakusasa esine-protein ephezulu icinezela i-ghrelin yendlala kwaye yonyusa ezinye iihomoni ezikwenza uzive ugcwele, kubandakanya i-peptide YY (PYY) kunye ne-glucagon-efana ne-peptide-1 (GLP-1) (,,).

Oku kuphakamisa ukuba isidlo sakusasa seqanda sinokukugcina uzive ugcwele ixesha elide kwaye ugcine iminqweno (,).

Isishwankathelo Amaqanda angalunga
ukhetho, ngakumbi isidlo sakusasa. Baza kukugcina uzive ugcwele ngakumbi ixesha elide
kunye nokunciphisa amathuba okunqwenela iswekile imini yonke.

16. Umxube womzila

Umxube womzila ligama elihlala linikwa ukutya okuneziqhamo ezomisiweyo kunye namandongomane.

Umdibaniso ochanekileyo wezithako unokwahluka, kodwa umzila womxube unokwenza ukhetho olukhulu ukuba unqwenela into emnandi.

Ubumnandi besiqhamo esomileyo bunokunceda ekumiseni ukuthanda kwakho iswekile, kwaye ikwayindlela entle yokufumana amandongomane kukutya kwakho.

Amandongomane aqulathe amafutha asempilweni, iiproteni, ifayibha kunye nezityalo. Ukutya kuye kwaxhamla kwinani lezibonelelo zempilo, kubandakanya nokuphuculwa komngcipheko wesifo sentliziyo kunye neswekile ().

Ke, ngokukhetha indibaniselwano yendlela, inyango yakho emnandi ayisiyonto imnandi kuphela, kodwa iyondla nayo.

Nangona kunjalo, umxube womzila unokuphakama kakhulu kwiikhalori, ke bambelela ekusebenzeni ngeenxa zonke.

Isishwankathelo Umxube womzila udibanisa
Ubumnandi beziqhamo ezomileyo kunye namandongomane. Oku kunika ukulungiswa kwakho okumnandi kongezwe
ixabiso lesondlo.

Ukutya okunesonka

Ukutya okunotyiweyo okufana neyogathi, i-kimchi, i-kombucha kunye ne-sauerkraut yimithombo yeebhaktiriya eziluncedo.

Iibhaktheriya eziluncedo ezifumaneka koku kutya zinokukunceda ukugcina ulungelelwaniso lwebacteria "elungileyo" emathunjini akho kunye nokunciphisa inani leentsholongwane ezibangela izifo (,,).

Ngapha koko, iibhaktheriya ezisemathunjini akho zinxibelelene neenkqubo ezininzi zomzimba wakho kwaye "unokuthetha" kwingqondo yakho ngokusebenzisa iikhompawundi kunye neehomoni ezivelisayo.

Oku kwenza ukuba ukubola kwebhakteria yakho kuchaphazele ukutya kwakho ngeendlela ezininzi. Ezinye zezi zinto zinokulinganisa indlala okanye ukuzalisa iihomoni emzimbeni wakho, zichaphazele ukuthanda kwakho ukutya kunye nokunqwenela ukutya (,).

Ngenxa yoku, kucetyisiwe ukuba kubandakanya ukutya okunotyiweyo ekutyeni kwakho kunokuba negalelo ekugcineni isisu esisempilweni kwaye kunokunceda ukuthintela ukutya.

Nangona kunjalo, akukho zifundo ukuza kuthi ga ngoku ezivavanye iimpembelelo zokutya ukutya okunotyiweyo kwiminqweno yokutya, kwaye uphando oluninzi luyafuneka ().

Isishwankathelo Ukutya okunotyiweyo kunako
inegalelo ekugcineni isisu esisempilweni, esinokuchaphazela umdla wakho wokutya
kunye nokutya ukutya.

18. Iinkozo ezipheleleyo

Zonke iinkozo ziphezulu kwifayibha kwaye ziqulathe izondlo kubandakanya ii-B B, i-magnesium, i-iron, i-phosphorus, i-manganese kunye ne selenium (54, 55).

Ukutya ukutya okuziinkozo kudityaniswe nobomi obude, obunempilo, kunye nomxholo wefayibha ephezulu kukwathetha ukuba banokukunceda uzive ugcwele (,,,).

Iinkozo zizonke zinokukhuthaza ukukhula kweebhaktiriya eziluncedo ezifana IBifidobacteria, ILactobacilli kwaye Iibacteroidetes emathunjini akho.

Into enomdla kukuba iipropathi zabo zokugcwaliswa azinakuchazwa ngumxholo wefayibha kuphela. Kucetyisiwe ukuba ifuthe labo kumathumbu egciwane linokuba negalelo koku ().

Nangona kunjalo, izifundo ezingaphezulu ziyafuneka kule ndawo.

Ngokubanzi, ukuqinisekisa ukuba utya ngokwaneleyo kwaye kubandakanya ukutya okufana neenkozo kwisondlo sakho kuya kukunceda uhlale ugcwele kwaye kunokunceda ukuthintela iswekile.

Isishwankathelo Iinkozo ziphelele
kwifayibha kwaye inokukunceda uzive ugcwele.

19. Imifuno

Ngelixa ukutya imifuno kusenokungonelisi xa ufumana inkanuko yeswekile, kubandakanya nokutya kwakho rhoqo kunokuba luncedo.

Imifuno iphezulu kwifayibha kwaye iphantsi kweekhalori. Zinezinto ezininzi zezinto eziluncedo kunye nezityalo ().

Ukutya imifuno ngakumbi yenye yezona zinto zibalaseleyo onokuzenza kwimpilo yakho kwaye kunokunciphisa umngcipheko wezifo ezifana nesifo sentliziyo kunye nomhlaza ().

Ukongeza imifuno kukwayindlela entle yokwenza ukutya kwakho, kunceda uzive wanelisekile imini yonke ().

Isishwankathelo Ukongeza imifuno
kwizidlo zakho kunokukunceda kukugcwalise kwaye kuthintele ekufumaneni iswekile
Iminqweno ngenxa yendlala.

Umgca osezantsi

Ukuba nencasa emnandi engaqhelekanga ilungile kubantu abaninzi, ngenxa yoko akufuneki uzive unetyala ukuba ngamanye amaxesha uyazonwabisa.

Nangona kunjalo, ukuba uzibona ufumana inkanuko yeswekile rhoqo okanye uzive ungalawuleki malunga nokutya okuswiti, kufanelekile ukuba ujonge ukutya kwakho.

Ukuba ufuna into emnandi, tshintsha ezinye zeswekile yakho ezalisiweyo uzikhethele ezinye zeendlela ezinempilo kolu luhlu.

Ukongeza, unokuzama ezi ndlela zilishumi elinanye zokumisa ukutya kunye nokunqwenela iswekile, ezijonga indlela otya ngayo kunye nendlela ophila ngayo.

Izityalo njengoNyango: I-DIY Herbal Tea yokuNqanda iiShukela

Inomdla Namhlanje

Unyango lwe-pulmonary fibrosis

Unyango lwe-pulmonary fibrosis

Unyango lwe-pulmonary fibro i ihlala ibandakanya uku etyenzi wa kweziyobi i ze-cortico teroid, ezinje ngePredni one okanye iMethylpredni one, kunye neziyobi i ze-immuno uppre ive, ezinje ngeCyclo pori...
USeki

USeki

U eki liyeza lokukhohlela eli ebenza kwinqanaba lobuchopho ngokuthintela ukukhwehlela, eneClopera tine njenge ithako ayo e i ebenzayo. Eli yeza li ebenza kwimiphunga, lithintela ukungqubana kwemi ipha...