Ukutya okufanelekileyo okuQhelekileyo- Zingaphi izidlo ekufuneka uzityile ngosuku?

Umxholo

• Ngaba ukutya okuQhelekileyo okuQhelekileyo kunyusa iMilinganiselo yeMetabolic?
• Ngaba Ukutya ngokuQhubeka ukulinganisela amaNqanaba eSwekile yeGazi kunye nokuNciphisa iminqweno?
• Ukutya isidlo sakusasa, okanye ukungatyi isidlo sakusasa
• Ukutsiba Ukutya amaxesha ngamaxesha kuneziBonelelo zezeMpilo
• Umgca osezantsi

Zininzi iingcebiso ezididayo malunga nokutya "okufanelekileyo".

Ngokweengcali ezininzi, ukutya isidlo sakusasa ukutsiba kuqala ukutshisa amafutha kunye ne-5-6 yokutya okuncinci ngemini kuthintela imetabolism yakho ekucothiseni.

Kodwa izifundo zibonisa iziphumo ezixubekileyo kwaye ayicacanga into yokuba ukutya okuthe rhoqo kunokukunceda ukunciphisa umzimba.

Eli nqaku livavanya ukuba zingaphi izidlo ekufuneka uzityile kwaye lixoxa ngokubaluleka kwempilo yesiqhelo yokutya.

Ngaba ukutya okuQhelekileyo okuQhelekileyo kunyusa iMilinganiselo yeMetabolic?

Izinga leMetaboliki linani leekhalori zomzimba wakho ezitshisayo ngaphakathi kwexesha elinikiweyo.

Uluvo lokuba ukutya rhoqo, ukutya okuncinci kunyusa umlinganiso we-metabolic yintsomi eqhubekayo.

Kuyinyani ukuba ukwetyisa isidlo kuphakamisa imetabolism kancinci kwaye le nto yaziwa njengempembelelo yokutya. Nangona kunjalo, sisixa esipheleleyo sokutya esityiweyo esimisela inani lamandla asetyenzisiweyo ngexesha lokugaya.

Ukutya ukutya oku-3 kwama-800 eekhalori kuya kubangela umphumo ofanayo we-thermic njengokutya izidlo ezi-6 zeekhalori ezingama-400.Akukho mahluko ngokoqobo.

Izifundo ezininzi ziye zathelekisa ukutya ukutya okuncinci xa kuthelekiswa nokutya okuncinci kwaye kwagqitywa kwelokuba akukho siphumo sibalulekileyo kwinqanaba lokunciphisa okanye inani elipheleleyo lamafutha alahlekileyo (,).

Ukutya rhoqo akunyusi umgangatho wakho we-metabolic, okanye amanani eekhalori ozitshisayo ngosuku.

Ngaba Ukutya ngokuQhubeka ukulinganisela amaNqanaba eSwekile yeGazi kunye nokuNciphisa iminqweno?

Enye impikiswano endiyibonayo kukuba abantu kufuneka batye rhoqo ukulinganisa amanqanaba eswekile yegazi.

Ukutya izidlo ezinkulu kucingelwa ukuba kukhokelela ekuphakameni okukhawulezileyo kunye nokuhla kweswekile yegazi, ngelixa ukutya ukutya okuncinci kunye nokutya rhoqo kufuneka kuzinzise amanqanaba eswekile yegazi imini yonke.

Oku, nangona kunjalo, akuxhaswanga yisayensi. Izifundo zibonakalisa ukuba abantu abatya ukutya okumbalwa, okuthe kratya banamanqanaba asezantsi eswekile yegazi, ngokomndilili (3).

Banokuba neepiki ezinkulu kwiswekile yegazi kodwa ngokubanzi amanqanaba abo asezantsi kakhulu. Oku kubaluleke ngakumbi kubantu abaneengxaki zeswekile yegazi kuba iswekile ephezulu yegazi inokubangela zonke iintlobo zeengxaki.

Ukutya okuncinci rhoqo kuye kwaboniswa ukuphucula ukugcwala kunye nokunciphisa indlala xa kuthelekiswa nokutya okuthe rhoqo ().

Xa kuziwa kulawulo lweswekile yegazi, isidlo sakusasa naso sidlala indima. Izifundo zibonisa ukuba ukutya esona sidlo sikhulu sosuku ekuseni, okanye ekuqaleni kwemini, kunciphisa amanqanaba eswekile yegazi imihla ngemihla ().

Ukutya okumbalwa kunye nokukhulu kunciphise amanqanaba eswekile yegazi yakho yemihla ngemihla. Ukufumana uninzi lweekhalori zakho kusasa kunye nokutya okumbalwa emva kwemini nangokuhlwa kukwabonakala ngathi kunciphisa amanqanaba eswekile yegazi.

Ukutya isidlo sakusasa, okanye ukungatyi isidlo sakusasa

“Isidlo sakusasa sesona sidlo sibaluleke kakhulu emini…” okanye ngaba?

Ubulumko obuqhelekileyo bunyanzelisa ukuba isidlo sakusasa siyimfuneko, ukuba iyagxuma iqala imetabolism yosuku kwaye ikuncede unciphise umzimba.

Ngaphezulu, izifundo zokujonga zihlala zibonisa ukuba abaqhwitha besidlo sakusasa kunokwenzeka ukuba batyebe kunabantu abatya isidlo sakusasa ().

Ukanti unxibelelwano alulingani nobangela. Le datha ayenzi Ngqina Isidlo sakusasa sikunceda ukuba unciphise umzimba, ukutya nje isidlo sakusasa kunxulunyaniswa nomngcipheko omncinci wokutyeba kakhulu.

Oku kunokwenzeka kakhulu kuba abagibeli besidlo sakusasa bathambekele ekubeni bangazi konke konke ngempilo, mhlawumbi bakhethe ukunikelwa emsebenzini emva koko batye isidlo esikhulu eMcDonald's kwisidlo sasemini.

Wonke umntu "uyazi" ukuba isidlo sakusasa sikulungele, ke abantu abanemikhwa esempilweni ngokubanzi banokutya isidlo sakusasa.

Nangona kunjalo, abukho ubungqina bokuba isidlo sakusasa "tsiba ukuqala" imetabolism kwaye ikwenza ukuba unciphise umzimba.

Nangona kunjalo, ukutya isidlo sakusasa kunokuba luncedo kwiinkalo ezithile zempilo. Kubonakala ngathi ulawulo lweswekile emzimbeni lubhetele kusasa ().

Ke ngoko, ukufumana isidlo sakusasa esinekhalori ephezulu kukhokelela kumanqanaba eswekile esezantsi yemihla ngemihla xa kuthelekiswa nokutya isidlo sangokuhlwa esinekhalori ephezulu ().

Kwakhona, isifundo esinye kubantu abanesifo seswekile sesi-2 bafumanisa ukuba ukuzila ukutya kude kube semini emaqanda kunyusa iswekile yegazi emva kwesidlo sasemini kunye nesidlo sangokuhlwa ().

Ezi ziphumo zixolelaniswe newotshi yomzimba, ekwabizwa ngokuba sisingqisho se-circadian, kodwa izifundo ezingaphezulu ziyafuneka ngaphambi kokuba oososayensi bakuqonde ngokupheleleyo ukuba kusebenza njani.

Abantu abanesifo seswekile kunye nabo bachaphazelekayo ngamanqanaba eswekile yegazi kufuneka bacinge ngokutya isidlo sakusasa esisempilweni.

Kodwa njengengcebiso ngokubanzi: Ukuba awulambanga kusasa, yeqa isidlo sakusasa. Qiniseka nje ukuba utya ukutya okusempilweni usuku lonke.

Akukho bungqina bokuba ukweqa isidlo sakusasa kuyingozi kubantu abasempilweni. Nangona kunjalo, abantu abanesifo seswekile kufuneka bakuthathele ingqalelo ukutya isidlo sakusasa esisempilweni okanye ukufumana uninzi lweekhalori zabo kwangoko emini.

Ukutsiba Ukutya amaxesha ngamaxesha kuneziBonelelo zezeMpilo

Ukuzila ukutya okungapheliyo sisihloko esiqhelekileyo kwisondlo kwezi ntsuku.

Kuthetha ukuba uyeke ngobuchule ekutyeni ngamaxesha athile, njengokutsiba isidlo sakusasa nesidlo sasemini yonke imihla okanye ukuzila ukutya iiyure ezimbini ezingama-24 veki nganye.

Ngokobulumko obuqhelekileyo, le ndlela inokukubeka "kwindlela yendlala" kwaye ikwenze ulahlekelwe sisihlunu sakho esixabisekileyo.

Nangona kunjalo, oku akunjalo.

Izifundo malunga nokuzila ukutya okwethutyana zibonisa ukuba inqanaba lokunciphisa umzimba linokwanda ekuqaleni. Kuphela kusemva kokuzila ixesha elide kuyehla (,).

Ukongeza, izifundo ebantwini nasezilwanyaneni zibonisa ukuba ukuzila okukhawulezileyo kunezibonelelo ezahlukeneyo zempilo, kubandakanya ukuphucula ubuntununtunu be-insulin, iswekile esezantsi, i-insulin esezantsi kunye nezinye izibonelelo ().

Ukuzila ukutya okungapheliyo kuphembelela inkqubo yokucoceka kweselfowuni ebizwa ngokuba yi-autophagy, apho iiseli zomzimba zisusa inkunkuma eyakha iiseli kwaye inegalelo ekugugeni nakwizifo ().

Ukutsiba ukutya rhoqo ngoku kukunceda ukuba unciphise umzimba kwaye kunokuphucula ulawulo lweeswekile ekuhambeni kwexesha.

Umgca osezantsi

Akukho zibonelelo zempilo kukutya rhoqo. Ayinyusi inani leekhalori ezitshisiweyo okanye ikuncede ukunciphisa umzimba.

Ukutya rhoqo kaninzi akuphuculi ulawulo lweswekile egazini. Ukuba ikhona into, ukutya ukutya okumbalwa kunempilo.

Kubonakala kucace gca ukuba intsomi yokutya rhoqo, ukutya okuncinci yile nto-yintsomi.

Ke ndiza kuphakamisa umbono omtsha wokubeka ixesha kwizidlo zakho:

1. Xa ulambile, yitya
2. Xa ugcwele, yima
3. Phinda unaphakade