Zingakanani iziqhamo omele ukuzitya ngemini?

Umxholo

• Iziqhamo zityebile kwizondlo ezininzi ezibalulekileyo
• Ukutya iziqhamo kunokukunceda ukunciphisa umzimba
• Ukutya iziqhamo kunokuhlisa umngcipheko wezifo
• Ngaba iziqhamo zikhuselekile kubantu abanesifo seswekile?
• Kuthekani ngabantu abalandela ukutya okuNcinci kweCarb?
• Ngaba kunokwenzeka ukuba utye iziqhamo kakhulu?
• Zingakanani iziqhamo ezifanelekileyo?
• Umgca osezantsi

Isiqhamo yinxalenye ebalulekileyo yokutya okusempilweni.

Ngapha koko, izidlo eziphezulu kwiziqhamo zinxulunyaniswa nazo zonke iintlobo zezibonelelo zezempilo, kubandakanya nokwehla komngcipheko wezifo ezininzi.

Nangona kunjalo, abanye abantu banenkxalabo ngesiqulatho seswekile yeziqhamo kwaye banexhala lokuba ukutya kakhulu kunokuba yingozi.

Ke zingaphi iinkonzo zokutya ekufuneka uzitye yonke imihla ukuze ube sempilweni? Kwaye kunokwenzeka ukuba utye kakhulu? Eli nqaku livavanya uphando lwangoku ngesihloko.

Iziqhamo zityebile kwizondlo ezininzi ezibalulekileyo

Ubume bezondlo zeziqhamo bahluka kakhulu phakathi kweentlobo ezahlukeneyo, kodwa zonke iintlobo zinezakha mzimba ezibalulekileyo.

Ukuqala, iziqhamo zihlala ziphezulu kwiivithamini kunye neeminerals. Ezi ziquka i-vitamin C, i-potassium kunye ne-folate, apho abantu abaninzi abafumani ngokwaneleyo (, 2).

Isiqhamo siphezulu kwi-fiber, enezibonelelo ezininzi zempilo.

Ukutya ifayibha kunokunceda ukuthoba i-cholesterol, kwandise iimvakalelo zokugcwala kunye negalelo ekulahlekeni kobunzima ekuhambeni kwexesha (,,,,,, 8).

Ngaphezulu, iziqhamo zilayishwe nge-antioxidants, ezinceda ukulwa iiradical radicals ezinokonakalisa iiseli. Ukutya ukutya okuphezulu kwii-antioxidants kunokunceda ukucothisa ukuguga kunye nokunciphisa umngcipheko wesifo (,,).

Kuba iziqhamo ezahlukileyo ziqulathe izixa ezahlukileyo zezakhamzimba, kubalulekile ukuba uzitye ngeendlela ezahlukeneyo ukuze wandise izibonelelo zempilo.

Isiqhamo siphezulu kwizakhamzimba ezibalulekileyo ezinjengeevithamini, iiminerali, ifayibha kunye nee-antioxidants. Yitya iintlobo ezahlukeneyo zokufumana izibonelelo.

Ukutya iziqhamo kunokukunceda ukunciphisa umzimba

Iziqhamo ziphezulu kwizakhamzimba kwaye ziphantsi kweekhalori, zibenza ukuba zibe lukhetho olukhulu kwabo bafuna ukunciphisa umzimba.

Ngaphezulu, ziphezulu emanzini kunye nefayibha, ezikunceda uzive ugcwele.

Ngenxa yoku, unokutya iziqhamo ude waneliseke, ngaphandle kokusebenzisa iikhalori ezininzi.

Ngapha koko, uphononongo oluninzi lubonisa ukuba ukutya iziqhamo kunxulunyaniswa nokutya okusezantsi kwekhalori kwaye kunokuba negalelo ekunciphiseni ubunzima ngokuhamba kwexesha (,,,).

Ii-apile kunye neziqhamo ze-citrus, ezinje ngeeorenji kunye neediliya, zezona zizalisa kakhulu ().

Kukwabalulekile ukuba uqaphele ukuba iziqhamo ezipheleleyo, eziqinileyo zizaliswa ngakumbi kunesiqhamo esicocekileyo okanye ijusi, onokuyisebenzisa ngaphandle kokuziva ugcwele ().

Izifundo zibonisa ukuba ukusela isiselo esininzi sejusi kunxulunyaniswa nokunyuka kwekhalori kwaye kunokunyusa umngcipheko wokutyeba kunye nezinye izifo ezinzulu (,,,,).

Ngamanye amagama, thintela ukusela iincindi ezininzi zeziqhamo kwaye ukonwabele iziqhamo zonke endaweni yoko.

Ukutya iziqhamo zizonke kunokukunceda ukuba utye iikhalori ezimbalwa kwaye unciphise ubunzima ngokuhamba kwexesha. Nangona kunjalo, ukusela ijusi yeziqhamo kunokuba nefuthe elichaseneyo.

Ukutya iziqhamo kunokuhlisa umngcipheko wezifo

Uphando luhlala lubonisa ukuba ukutya okuphezulu kwiziqhamo kunye nemifuno kunxulunyaniswa nomngcipheko osezantsi wezifo ezinobuzaza kubandakanya umhlaza, isifo seswekile kunye nesifo sentliziyo (23,,, 26,,).

Ngelixa uninzi lwezifundo zijonga iziqhamo kunye nokusetyenziswa kwemifuno xa zizonke, kukho izifundo ezimbalwa ezivavanya izibonelelo zeziqhamo ngokuthe ngqo.

Olunye uphononongo lwezifundo ezisithoba lufumanise ukuba isiqhamo ngasinye esongezwa kwiziqhamo esidliwe mihla le sinciphise umngcipheko wesifo sentliziyo nge-7% (29).

Olunye uphononongo lubonise ukuba ukutya iziqhamo ezinje ngomdiliya, ii-apile kunye neeblueberries kunxulunyaniswa nomngcipheko osezantsi wohlobo lweswekile yesi-2 ().

Iziqhamo zeCitrus, ngakumbi, zinokunyusa amanqanaba e-citrate kumchamo wakho, owathoba umngcipheko wamatye ezintso ().

Ukonyuka kokutya iziqhamo kunokunceda ukunciphisa uxinzelelo lwegazi kunye nokunciphisa uxinzelelo lwe-oxidative, enokuthi inciphise umngcipheko wesifo sentliziyo (31).

Ukutya iziqhamo kunye nemifuno kunxulunyaniswa nokuphuculwa kolawulo lweswekile egazini kubantu abanesifo seswekile ().

Zininzi izifundo ezibonisa ukuba ukutya iziqhamo kunxulunyaniswa nomngcipheko osezantsi wezifo ezinobuzaza, kubandakanya isifo sentliziyo, ukubetha kunye nohlobo lweswekile yesi-2.

Ngaba iziqhamo zikhuselekile kubantu abanesifo seswekile?

Uninzi lwezindululo zokutya kubantu abanesifo seswekile bacebisa ukutya iziqhamo kunye nemifuno (33).

Isikhokelo sangoku sesondlo sicebisa ukuba abantu abanesifo seswekile batye iziqhamo ezi-2 ukuya kwezi-4 ngosuku, ezifanayo noluntu ngokubanzi ().

Okwangoku, abanye abantu bathintela isixa abasityayo kuba bexhalabile ngomxholo weswekile.

Nangona kunjalo, uphononongo lubonisa ukuba xa iswekile ityiwa kwi iphelele iziqhamo, zinefuthe elincinci kumanqanaba eswekile yegazi ().

Ngaphezulu, iziqhamo ziphezulu kwifayibha, ethi icothise ukwetyisa kunye nokufunxa iswekile, ukuphucula ulawulo lweswekile yegazi ().

Ifayibha ekwiziqhamo inokunciphisa ukunganyangeki kwe-insulin kwaye inokunceda ukukhusela kuhlobo lweswekile yesi-2 (37, 38).

Iziqhamo zikwanazo neepolyphenols, eziye zaboniswa ukuphucula iswekile yegazi (,).

Ngaphaya koko, ukutya iziqhamo kunye nemifuno kunxulunyaniswe namanqanaba asezantsi oxinzelelo lwe-oxidative kunye nokudumba kubantu abanesifo seswekile ().

Oko kuthiwe, ayizizo zonke iziqhamo ezenziwe ngokulinganayo. Abanye babo baphakamisa iswekile yegazi kunabanye, kwaye abantu abaneswekile bayakhuthazwa ukuba babeke esweni amanqanaba eswekile yegazi emva kokutya ukuze baqonde ukuba kukuphi ukutya ekufuneka bekunciphisile.

Iziqhamo ziqulathe iswekile, kodwa i-fiber kunye ne-polyphenols zinokuphucula ulawulo lweswekile lwegazi ixesha elide kwaye zikhusele kuhlobo lweswekile yesi-2.

Kuthekani ngabantu abalandela ukutya okuNcinci kweCarb?

Abanye abantu bakuthatha ukutya i-100-150 yeegramu ze-carbs ngosuku njenge "carb ephantsi." Abanye bazama ukungena kwi-ketosis yesondlo kunye nokunciphisa ukutya kwe-carb ukuya ngaphantsi kwe-50 gram ngosuku. Olu hlobo lokutya lubizwa ngokuba kukutya kwe ketogenic kwaye luya ngaphaya kokutya okusemgangathweni osezantsi.

Isiqwenga esiqhelekileyo sesiqhamo siqulathe naphi na ukusuka kwi-15 ukuya kwi-30 yeegramu zecarbs, ke isixa ofanele ukusitya sixhomekeke ngokupheleleyo ekubeni zingaphi iigrem zecarbs ofuna ukuzisebenzisa suku ngalunye.

Akufuneki ukuba, akukho ndawo eninzi yokubandakanya iziqhamo kwisidlo se ketogenic.

Oko akutsho ukuba ukutya kwe ketogenic akunampilo. Ngapha koko, ukulandela ukutya kwe-ketogenic kunokukunceda ukunciphisa umzimba kwaye kunokunceda ekulweni izifo ezininzi (,,,).

Kuzo zonke iziqhamo, amajikijolo athambekele kwelona lisezantsi kwiikhabhohbhidi. Ke ukuba ubala ii-carbs, amaqunube amnyama, raspberries, iiblueberries kunye namaqunube zizinto zonke ezilungileyo kakhulu.

Ekupheleni kosuku, iziqhamo zinesondlo kakhulu, kodwa aziqulathanga naziphi na izakhamzimba ezingafumanekiyo ongafumaniyo kokunye ukutya, njengemifuno.

Ukuba ukhetha ukulandela ukutya kwe-ketogenic kwaye uthintele kakhulu ukutya kwakho kwe-carb, kulungile ukunqanda iziqhamo okoko ufumana izakhamzimba kwezinye ukutya.

Kubo bonke abanye abantu, iziqhamo zinakho kwaye kufuneka zibeyinxalenye yesondlo esisempilweni se-carb.

Isiqhamo sinokuba yinxalenye esempilweni yokutya ukutya okunesondlo esincinci. Nangona kunjalo, abantu abalandela ukutya okuphantsi kakhulu kwe-carb ketogenic banokufuna ukunqanda iziqhamo.

Ngaba kunokwenzeka ukuba utye iziqhamo kakhulu?

Kuye kwafunyanwa ukuba iziqhamo zilungile kuwe, kodwa ngaba "kakhulu" ingaba yingozi? Okokuqala, xa usitya iphelele iziqhamo, kunokuba nzima ukutya kakhulu. Kungenxa yokuba iziqhamo ziphezulu kakhulu emanzini kunye nefayibha, nto leyo ebenza bazalise ngokumangalisayo-ukuya kuthi ga kwinqanaba apho unokuziva ugcwele emva kwesiqwengana esinye.

Ngenxa yoku, kunzima kakhulu ukutya izixa ezikhulu mihla le. Ngapha koko, bambalwa kuno-1 kwabali-10 baseMelika abadibana Ubuncinci Ingcebiso yeziqhamo yemihla ngemihla ().

Nangona ukutya iziqhamo ezikhulu suku ngalunye kungenakulindeleka, izifundo ezimbalwa ziye zavavanya iimpembelelo zokutya ii-servings ezingama-20 ngosuku ngalunye.

Kwisifundo esinye, abantu abali-10 batya iziqhamo ezingama-20 ngemini kangangeeveki ezimbini kwaye abafumani ziphumo zibi ().

Kwisifundo esikhudlwana, abantu abali-17 badle iziqhamo ezingama-20 ngemini kangangeenyanga ezininzi kungekho ziphumo zibi ().

Ngapha koko, abaphandi bafumanise izibonelelo ezinokubakho kwezempilo. Nangona ezi zifundo zincinci, zibonelela ngesizathu sokukholelwa ukuba iziqhamo zikhuselekile ukuba zingatya nakweyiphi na imali.

Ekupheleni kosuku, ukuba utya iziqhamo ude uzive uhluthi, phantse akunakwenzeka ukuba utye "kakhulu." Nangona kunjalo, kubalulekile ukuba uqaphele ukuba iziqhamo kufanele ukuba zityiwe njengenxalenye yokutya okunesondlo okubandakanya iintlobo ezahlukeneyo zokutya okupheleleyo.

Kumntu ophakathi, iziqhamo zikhuselekile phantse kuyo nayiphi na imali. Ngaphandle kokuba unganyamezelani okanye ulandela ukutya okune-carb ephantsi kakhulu okanye ukutya kwe-ketogenic, akukho sizathu sokunciphisa ukutya kwakho.

Zingakanani iziqhamo ezifanelekileyo?

Nangona kunokwenzeka ukuba utye usempilweni ngelixa usitya kancinci okanye iziqhamo ezininzi, isixa esifanelekileyo silele embindini.

Ingcebiso ngokubanzi yeziqhamo kunye nokutya kwemifuno ubuncinci iigram ezingama-400 ngosuku, okanye ii-servings ezintlanu ze-80 gram ().

Inye i-80-gram ekhonzayo ilingana nesiqwenga esincinci malunga nobukhulu bebhola yentenetya. Kwiziqhamo kunye nemifuno enokulinganiswa ngendebe, ukukhonza kuyindebe enye.

Esi siphakamiso sivela kwinto yokuba ukutya iziqhamo ezintlanu kunye nemifuno yonke imihla kunxulunyaniswa nomngcipheko osezantsi wokufa ngenxa yezifo ezinjengesifo sentliziyo, ukubetha kunye nomhlaza ().

Olunye uhlalutyo olukhulu lwezifundo zesayensi ezili-16 zafumanisa ukuba ukutya ngaphezulu kweenkonzo ezintlanu ngemini akunikanga sibonelelo songeziweyo ().

Nangona kunjalo, olunye uphononongo olucwangcisiweyo lwezifundo ezingama-95 zesayensi lufumene umngcipheko wesifo esisezantsi kwi-800 yeigram, okanye i-10 servings yemihla ngemihla (51).

Gcina ukhumbula ukuba ezi zifundo zijonge kuzo zombini iziqhamo kwaye imifuno. Ukucinga ukuba isiqingatha sezi servings zivela kwiziqhamo, kuya kufuneka usebenzise indawo phakathi kwesibini nesihlanu seziqhamo mihla le.

Iingcebiso ezivela kumagunya ezempilo ahlukeneyo ziyahluka kancinane, kodwa ngokubanzi kubonakala ngathi ziyahambelana nophando lwangoku.

Umzekelo, izikhokelo zeSebe lezoLimo e-United States (i-USDA) zicebisa ukuba abantu abadala basebenzise iziqhamo ezibini ngosuku, ngelixa i-American Heart Association (AHA) icebisa abantu abadala ukuba batye iziqhamo ezine ukuya kwezintlanu ngosuku.

Uninzi lwezifundo lubonisa izibonelelo zempilo ngeziqhamo ezibini ukuya kwezihlanu ngeziqhamo ngosuku. Nangona kunjalo, kubonakala ngathi akukho monakalo ekutyeni okungaphezulu koko.

Umgca osezantsi

Ukutya iziqhamo zizonke kukhuthaza impilo entle kwaye kunokunciphisa umngcipheko wezifo ezininzi ezimandundu.

Ngaphandle kokuba ulandela ukutya kwe ketogenic okanye ukunganyamezelani, akukho sizathu sokunciphisa isiqhamo osityayo.

Ngelixa uninzi lwezifundo lubonisa ukuba elona xabiso liphezulu ziipesenti ezimbini ukuya kwezihlanu zeziqhamo ngosuku, kubonakala ngathi akukho monakalo ekutyeni ngaphezulu.