Iziphumo ezi-7 zoKutya okuNgcolileyo kuMzimba wakho

Umxholo

• 1. Inokubangela ukudumba, iintlungu zesisu, kunye norhudo
• 2. Ngamana unokuthintela i-microbiome yakho yamathumbu
• 3. Ingakhokelela ekuzuzeni ubunzima kunye nokukhuluphala
• 4. Ngamana unokwandisa umngcipheko wesifo sentliziyo kunye nokufa icala
• 5. Ngamana unganyusa umngcipheko wesifo seswekile
• 6. Isenokubangela induna
• 7. Ngamana unokuphazamisa ukusebenza kwengqondo
• Ungakuphepha njani ukutya okunamafutha
• Sebenzisa iindlela zokupheka ezisempilweni
• Faka endaweni yokutya okunamafutha kunye nokukhetha okunempilo
• Umgca wezantsi

Ukutya okutyiwayo akufumaneki kumalungu okutya okukhawulezileyo kuphela kodwa nakwiindawo zokusebenza, iivenkile zokutyela, izikolo, kwanekhaya lakho.

Ukutya okuninzi okuthosiweyo okanye okuphekwe ngeoyile egqithileyo kuthathwa njengokutyeba. Ziquka iifriji zaseFransi, iitshipsi zeetapile, ii-pizza ezinzulu, izitya zetswele, ii-cheeseburgers kunye nee-donuts.

Ezi zinto zihlala ziphezulu kwiikhalori, amafutha, ityuwa, kunye ne-carbs ecocekileyo kodwa iphantsi kwi-fiber, iivithamini kunye neemaminerali.

Ngelixa kunokuba yinto emnandi ekuphatheni izihlandlo ezikhethekileyo, ukutya okunamafutha kuchaphazela kakubi umzimba wakho kunye nempilo kwixesha elifutshane nelide.

Nazi iziphumo ezi-7 zokutya okunamafutha emzimbeni wakho.

1. Inokubangela ukudumba, iintlungu zesisu, kunye norhudo

Phakathi kwee-macronutrients- carbs, fat, and protein - fat is the slowly digested ().

Kuba ukutya okunamafutha kunamafutha amaninzi, bayacotha ukukhupha isisu. Kwelinye icala, ukutya kuchitha ixesha elininzi esiswini sakho, kunokubangela ukudumba, isicaphucaphu, kunye nentlungu esiswini ().

Kubantu abanezikhalazo zokugaya ukutya, ezinje ngesifo esinganyanzelekanga samathumbu (IBS), i-pancreatitis engapheliyo, okanye isifo sesisu, amanqanaba aphezulu okutya okunamafutha kunokubangela iintlungu zesisu, ukurhabaxa, kunye norhudo ().

Ukutya okutyebileyo kulibazisa ukukhupha isisu kwaye kunokubangela ukudumba, isicaphucaphu, kunye nentlungu esiswini. Kubantu abaneemeko ezithile zokugaya ukutya, oku kutya kunokuzenza mandundu iimpawu ezinje ngokuxinana kunye nohudo.

2. Ngamana unokuthintela i-microbiome yakho yamathumbu

Ukutya okunamafutha kuyaziwa ukonakalisa iibhaktheriya ezisempilweni ezihlala emathunjini akho.

Le ngqokelela yezinto ezincinci, ekwabizwa ngokuba yi-gut microbiome, ichaphazela oku kulandelayo:

• Ukwetyiswa kwefayibha. Iibhaktheriya emathunjini akho ziqhekeza ifayibha ukuvelisa ii-acids ezinamafutha amancinci (i-SCFAs), ezineziphumo ezichasene nokuvuvukala kwaye zinokukhusela kwizifo zokugaya ukutya).
• Impendulo yomzimba. I-gut microbiome inxibelelana neeseli zomzimba ukunceda ukulawula ukuphendula komzimba wakho kwizifo (,).
• Ummiselo wobunzima. Ukungalingani kwamathumbu ebacteria kunokuba negalelo ekuzuzeni ubunzima (,).
• Impilo yesisu. Ukuphazanyiswa kwe-microbiome yamathumbu kunxulunyaniswe nophuhliso lwe-IBS, ngelixa ii-probiotiki-eziphilayo, ezinempilo eziphilileyo ezifumaneka kukutya okuthile- zinokunceda ukuphucula iimpawu (,,).
• Impilo yentliziyo. Amathumbu ebacteria asempilweni anokunceda ukukhulisa i-cholesterol ye-HDL ekhusela entliziyweni, ngelixa iintlobo ezinobungozi zinokuvelisa izinto ezonakalisa umthambo ezinegalelo kwisifo sentliziyo (,).

Ukutya okunamafutha aphezulu, njengokutya okutyebileyo, kunokonakalisa i-gut microbiome yakho ngokwandisa inani lamagciwane angenampilo kunye nokunciphisa inani lezempilo ().

Olu tshintsho lunokunxulunyaniswa nokutyeba kakhulu kunye nezinye izifo ezingapheliyo, ezinje ngomhlaza, isifo sentliziyo, isifo seswekile, kunye nesifo sikaParkinson ().

Kuyafana, uphando oluthe kratya malunga nokutya kunye nempilo yamathumbu iyafuneka.

Ukutya okungenampilo, ukutya okunamafutha kunokuphazamisa ibhalansi yebhaktiriya emathunjini akho, kuvumele ukuba ukukhula kweengxaki ezingafunekiyo. Oku kunxulunyaniswa nokufumana ubunzima kunye nezifo ezininzi ezingapheliyo.

3. Ingakhokelela ekuzuzeni ubunzima kunye nokukhuluphala

Ukutya okunamafutha, okuphekwe kwisixa esikhulu samafutha, kunokubangela ukutyeba ngenxa yobalo lwekhalori ephezulu.

Umzekelo, iitapile ezincinci ezibhakiweyo (ii-ounces eziyi-3,5 okanye i-100 yeegram) ineekhalori ezingama-93 kunye ne-0.1 yeegram zamafutha, ngelixa inani elifanayo leefries zaseFrance lipakisha iikhalori ezingama-312 kunye ne-15 gram yeoli (,).

Izifundo zokujonga zinxibelelanisa ukutya okuphezulu kunye nokutya okukhawulezayo kumaqondo anyukayo okufumana ubunzima kunye nokutyeba kakhulu (,,).

Ukutyeba kunxulunyaniswa neemeko ezininzi zempilo ezimbi, kubandakanya isifo sentliziyo, isifo seswekile, ukubetha, kunye nomhlaza othile (,).

Ngokukodwa, ukutya kakhulu amanqatha okuhambisa kunokubangela ukutyeba.

Amafutha eTrans akhiwa xa ioyile yemifuno iguqulwe ngokwemichiza ukuze ihlale iqinile kubushushu begumbi. Ngaphandle kwemigaqo ekusetyenzisweni kwayo, isafumaneka kukutya okunamafutha kakhulu ngenxa yokusetyenziswa kweoyile yemifuno eyinxalenye ye-hydrogen ekuqhotsheni nasekulungiseni ukutya.

Izifundo zezilwanyana qaphela ukuba amafutha atshintshayo angakhokelela ekunyukeni okuncinci kobunzima-nokuba ngaphandle kokutya okungaphezulu kwekhalori (,).

Ukongeza, isifundo seminyaka esi-8 kwabasetyhini abangama-41,518 bafumanisa ukuba abo banobunzima obugqithisileyo bafumana i-2.3 yeepawundi ezongezelelweyo (1 kg) kuyo yonke i-1% yokunyuka kokutya kwabo ().

Nangona ezinye izifundo zingakhange zikuxhase oku kufumanisa, ukutya rhoqo ukutya okunamafutha kunokwenzeka kuthintele ukulawulwa kobunzima ().

Ukutya okutyebileyo kuphezulu kwiikhalori, amafutha amaninzi, kunye namafutha, konke oko kungakhokelela ekuzuzeni ubunzima kunye nokutyeba kakhulu.

4. Ngamana unokwandisa umngcipheko wesifo sentliziyo kunye nokufa icala

Ukutya okunamafutha kunemiphumo emibi emininzi kwimpilo yentliziyo.

Umzekelo, ukutya okuthosiweyo kubonisiwe kukonyusa uxinzelelo lwegazi, i-HDL (elungileyo) ye-cholesterol, kwaye kukhokelela ekufumaneni ubunzima kunye nokutyeba, zonke ezo zinto zinxulunyaniswa nesifo sentliziyo (,,).

Umzekelo, uphando lubonisa ukuba iitshiphusi zeetapile zonyusa ukudumba kwaye zinokuba negalelo kwisifo sentliziyo ().

Ngapha koko, umngcipheko wesifo sentliziyo unokunxulunyaniswa nendlela ositya ngayo ukutya okosiweyo ().

Olunye uphononongo lufumanise ukuba abasetyhini abatya i-1 okanye ngaphezulu kweentlanzi eziqhotsiweyo ngeveki babenomngcipheko ophezulu wokungaphumeleli kwentliziyo kunama-48% kunabo batya ii-servings ezi-1-3 ngenyanga ().

Kwesinye isifundo, abantu abatya i-2 okanye ngaphezulu kweentlanzi eziqhotsiweyo ngeveki babenomngcipheko ophakamileyo wama-63% wokuhlaselwa sisifo sentliziyo okanye ukubethwa sisifo kunabo batya i-1 okanye i-servings ezimbalwa ngenyanga ().

Ukongeza, isifundo esikhulu sokujonga kubantu abangama-6,000 kumazwe angama-22 ahambelana nokutya ukutya okuqhotsiweyo, ipitsa, kunye nokutya okutyiwa okunetyiwa nge-16% yomngcipheko wokuhlaselwa sisifo ().

Ukutya okunamafutha kunokunyusa umngcipheko wesifo sentliziyo kunye nokubetha ngenxa yeziphumo zazo kubunzima, uxinzelelo lwegazi, kunye necholesterol.

5. Ngamana unganyusa umngcipheko wesifo seswekile

Ukutya okunamafutha kunokunyusa umngcipheko wohlobo lweswekile yesi-2 ().

Ukutya ukutya okukhawulezayo, okungabandakanyi ukutya okunamafutha kuphela kodwa kunye neziselo ezineswekile, kukhokelela kukutya okuphezulu kwekhalori, ukuzuza ubunzima, ukulawula iswekile egazini, kunye nokunyuka kokudumba ().

Kananjalo, ezi zinto zonyusa umngcipheko wohlobo lweswekile yesi-2 kunye nesifo se-metabolic-iqela leemeko ezibandakanya ukutyeba kakhulu, uxinzelelo lwegazi oluphezulu kunye neswekile ephezulu yegazi ().

Umzekelo, uphononongo olukhulu lokufumanisa ukuba ukutya ukutya okuthosiweyo amaxesha ama-1-3 ngeveki kunyuse umngcipheko wohlobo lweswekile yesi-2 nge-15% -kodwa iimeko ezisi-7 okanye nangaphezulu ngeveki zonyusa umngcipheko nge-55% ().

Olunye uphononongo lufumanise ukuba abantu abatya ukutya okukhawulezileyo ngaphezulu kwamaxesha amabini ngeveki babenethuba eliphindiweyo lokufumana ukunganyangeki kwe-insulin, enokuthi ibe sisandulela seswekile, xa kuthelekiswa nabo babatya kancinane ngaphantsi kweveki ().

Ukutya ukutya okunamafutha kunyusa umngcipheko wohlobo lweswekile 2 ngokwandisa ubunzima bomzimba kunye nokudumba, kunye nokuphazamisa ulawulo lweswekile egazini.

6. Isenokubangela induna

Abantu abaninzi badibanisa ukutya okunamafutha kunye nokuqhekeka kunye namabala.

Ngapha koko, uphononongo ludibanisa ukutya kwaseNtshona, okunotyebileyo kwiicarbs ezicociweyo, ukutya okukhawulezayo, kunye nezinto ezinamafutha, kunye namabala (,).

Uphononongo kulutsha olungama-5 000 lwaseTshayina lufumanise ukuba ukutya ukutya okosiweyo rhoqo kunyusa umngcipheko wamabala amabala nge-17%. Ngaphezulu, olunye uphononongo kulutsha lwaseTurkey olungama-2,300 lubonakalise ukuba ukutya izinto ezinamafutha njengeesoseji kunye neeburger kwandise umngcipheko wamabala amabala ngama-24% (,).

Nangona kunjalo, eyona ndlela isebenzayo emva kwesi siphumo ihlala ingacacanga.

Abanye abaphandi bacebisa ukuba ukutya okungalunganga kunokuchaphazela ukubonakaliswa kwemfuza kunye nokuguqula amanqanaba ehomoni ngendlela ekhuthaza amabala (,,,,).

Ukutya kwaseNtshona okunomlinganiselo ophezulu we-omega-6 ukuya kwi-omega-3 fatty acids nako kunokubangela ukwanda kokudumba okukhokelela kumabala. Ngelixa ii-omega-3s zivela kwi-oyile yeentlanzi, i-algae, kunye namandongomane, ii-omega-6s zifumaneka kwioyile yemifuno, amandongomane, kunye nembewu.

Ioyile ezisetyenziselwa ukugcada ukutya okunamafutha ziphezulu kwii-omega-6s kwaye ngenxa yoko zinokuba negalelo kukungalingani kulo mlinganiselo (,,).

Olunye uhlobo lokutya okunamafutha njengama-donuts aqhotsiweyo nawo aphezulu kwiicarbs ezicociweyo. Ezi siswekile kunye neenkozo ezicoliweyo ezihluthwe ifayibha kunye nezondlo ezininzi.

Kuba ukutya okuneswekile kukonyusa umsebenzi wehomoni ezithile emzimbeni wakho-kubandakanya i-androgens kunye ne-insulin-efana nokukhula kwe-factor 1 (IGF-1) -inokukhuthaza amabala ngokunyusa imveliso yakho yeeseli zolusu kunye neoyile yendalo yolusu (,).

Gcina ukhumbula ukuba uphando ngakumbi ngezizathu zamabala luyafuneka ().

Ukutya okunamafutha kunokuba negalelo kwi-acne ngokwandisa ukudumba kunye nokuguqula ukubonakaliswa kofuzo kunye namanqanaba ehomoni.

7. Ngamana unokuphazamisa ukusebenza kwengqondo

Ukutya okunotye okunamafutha, ukutya okunamafutha kunokubangela iingxaki ekusebenzeni kwengqondo.

Ukufumana ubunzima, uxinzelelo lwegazi oluphezulu, kunye nesifo se-metabolic esidityaniswa nokutya okunamafutha zikwanxulunyaniswa nomonakalo kubume bengqondo yakho, izicwili kunye nomsebenzi (,,).

Izifundo ezibini ezikhulu kwi-5,083 kunye ne-18,080 yabantu, ngokwahlukeneyo, zibopha ukutya okuphezulu kukutya okunamafutha kunye nokuqhotsiweyo ekwehliseni ubuchule bokufunda kunye nememori, kunye nokonyuka kokudumba (,).

Ukongeza, ukutya okuphezulu kumanqatha othutho kunxulunyaniswe nokuphazamiseka ekusebenzeni kwengqondo.

Olunye uphononongo kubantu abadala abayi-1,018 banxulunyaniswa negrama nganye yokutya okunamafutha okutyiwa ngosuku kunye nokukhumbula amagama amabi ngakumbi, kubonisa ukwenzakala kwememori ().

Ngaphaya koko, kwisifundo sabasetyhini abangama-38, ukutya okuphezulu kwamafutha acocekileyo kunye nalawo athambileyo kunxulunyaniswa nokukhumbula amagama ahluphekileyo kunye nokwamkelwa, ukongeza kwintsebenzo yamahlwempu kwimisebenzi yendawo ().

Okokugqibela, uphononongo lwezifundo ezili-12 ezidityaniswe namafutha athambileyo kunye nomngcipheko wokudodobala kwengqondo, nangona ezinye iziphumo zazingqubana ().

Ngokubanzi, uphando olongezelelweyo luyimfuneko.

Ukutya okutyebileyo kungonakalisa ukufunda kwakho kunye nenkumbulo, kunye nokonyusa umngcipheko wesifo sengqondo esixhalabisayo. Nangona kunjalo, izifundo ezongezelelweyo ziyafuneka.

Ungakuphepha njani ukutya okunamafutha

Zininzi iindlela zokunciphisa okanye ukunqanda ukutya ukutya okunamafutha. Oku akubandakanyi kuphela iindlela zokupheka ezisempilweni kodwa kunye nokukhetha indlela yokuphila.

Sebenzisa iindlela zokupheka ezisempilweni

Ukutya okutyiwayo kudla ngokuqhotswa, oko kuthetha ukuba kuphekwa ngeoyile eninzi. Iindlela ezingasebenzisi ioyile zininzi zibandakanya:

• Ukucoca isitovu. Oku kubandakanya ukubhaka kubushushu obuphezulu kakhulu (i-450 ° F okanye i-230 ° C), evumela ukutya ukuba kufumane crispy kusetyenziswa ioyile encinci okanye kungabikho kwaphela. Obu buchule busebenza ngokukodwa kwiitapile njengenye yeefries zaseFrance.
• Ukucoca umoya. Oomatshini bokucoca umoya bajikeleza umoya oshushu ujikeleze ukutya, okwenza ukuba kube mnandi ngaphandle kodwa kuthambe ngaphakathi. Isebenzisa ioyile engaphantsi ngama-70-80% kunendlela yesiqhelo yokuqhotsa, okuthetha ukuba ukutya kwakho akuyi kuba namafutha.
• Ukuthambisa. Le ndlela isebenzisa umphunga ovela emanzini ashushu kwaye ayifuni oli. Yindlela elungileyo xa upheka ukutya okufana needombolo, iintlanzi kunye nemifuno.
• Ukoyisa. Awudingi oyile kakhulu yokosa. Obu buchule buluncedo ngakumbi kwimifuno kunye nemifuno.

Ukuba awufuni ukwenza i-forego frying ngokupheleleyo, qiniseka ukuba usebenzisa i-skimmer ukuze igrisi ivuza kwaye ugcine ukutya kwitawuli yephepha ukuthambisa amanqatha angaphezulu.

Faka endaweni yokutya okunamafutha kunye nokukhetha okunempilo

Ngomgudu omncinci, unokufaka endaweni yokutya okuthosiweyo ngeendlela ezipheleleyo, ezinesondlo. Nazi ezinye iindlela ezimbalwa zokutya okuqhelekileyo okunamafutha:

• IBurgers. Endaweni yokuya kwindawo yokutya okukhawulezayo, zama ukuzenzela ii-burger zakho ekhaya ngenkomo yomhlaba, iletisi, kunye neebhonsi ezigcweleyo.
• Iifries. Iitapile ezibhakwe nge-oveni zezinye iindlela ezintle kwiifries zaseFrance. Ukwahluka, sebenzisa ezinye iingcambu zemifuno njengeebhatata, iiparsnips, kunye neminqathe.
• Ipitsa. Endaweni yokuthenga iintlobo zesitya esinzulu, zama ukwenza i-pizza ecekeceke yase-Itali ekhaya. Ungasebenzisa intlama ethengwe kwivenkile okanye eyenziwe ekhaya kunye neetumato ezisempilweni, imifuno kunye nenyama engenamafutha. Sebenzisa ishizi ngokukhawuleza ukunciphisa igrisi.
• Iitshiphs zamazambane. Xa ufumana umnqweno wentlawulo enetyiwa, zama i-crispy baked kale, iimbotyi eziluhlaza ezinetyiwa, okanye ii-wedges zeebhotile ezibhakiweyo okanye ipita ene-hummus okanye i-edamame.
• Intlanzi neetshiphs. Iintlanzi zisempilweni ngendlela emangalisayo - kodwa kuncinci kakhulu xa zibethwa kwaye zosiwe. Olunye uhlobo olulungileyo kukuloba ngeentlanzi okanye ngeentlanzi ezibhakiweyo ngeetapile ezicujiweyo, iivenji ezibhakiweyo, okanye isaladi.
• Ukuthatha amaTshayina. Izitya ezininzi zaseTshayina zokuthabatha zinamafutha kwaye zithosiwe Endaweni yokhetho lwakho oluqhelekileyo, zama i-veggie-heavy stir-fries, i-dumplings ene-steamed, kunye neesuphu.
• Inkukhu eqhotsiwe. Inkukhu inokubhaka ngokulula okanye yoyiswe endaweni yokuqhotswa.
• Iidonathi. Ukuba ufuna into emnandi, zama i-smoothie, i-muffin epheleleyo yeziqhamo kunye neziqhamo okanye amandongomane, iitshiphusi eziphekiweyo, okanye iqhekeza leziqhamo.

Ukucocwa kwesitovu, ukucocwa komoya, ukubila kunye nokugcoba zonke ezinye iindlela ezizezona zilungileyo zemveli, ioyile enzima. Ukongeza, ukutya okuninzi okunamafutha kulula ukukutshintsha kunokukhetha okunesondlo.

Umgca wezantsi

Ukutya okutyebileyo okufana nefries, iichips, ipizza, kunye nedonuts ziphezulu kwiikhalori kunye namafutha angenampilo.

Ukutya kakhulu oku kutya kunokukhokelela ekuzuzeni ubunzima, ukutyeba kakhulu, isifo sentliziyo, isifo seswekile, ukudumba, urhudo, amaqhakuva nokungasebenzi kakuhle kwengqondo.

Ngelixa kwamkelekile ngokugqibeleleyo ukonwabela ukutya okuthosiweyo ngezihlandlo ezikhethekileyo, kuya kufuneka uzame ukunciphisa ukutya kwakho kwaye ukhethe ezinye iindlela ezisempilweni njengenxalenye yokutya okunesondlo.