Ngaba iziqhamo zilungile okanye zimbi kwimpilo yakho? Inyaniso emnandi

Umxholo

• Iswekile egqithisileyo ayilunganga, kodwa Iziphumo zayo zixhomekeke kuMxholo
• Iziqhamo zikwaqulathe iFiber, aManzi kunye nokuXhathisa okubalulekileyo kokuhlafuna
• Iziqhamo ZineeFibre ezininzi, iiVithamini, iiMinerali kunye neeAntioxidants
• Uninzi lwezifundo lubonisa iziBonelelo zezeMpilo
• Ukutya iziqhamo kunokukunceda ukunciphisa umzimba
• Nini Ukuphepha Iziqhamo
• IiJusi zeziqhamo kunye neziqhamo ezomileyo kufuneka zilinganiselwe
• Umgca osezantsi

Yitya iziqhamo nemifuno. ”

Oku kusenokwenzeka ukuba yingcebiso yezempilo exhaphakileyo emhlabeni.

Wonke umntu uyazi ukuba iziqhamo zisempilweni- ziyinyani, kukutya okupheleleyo.

Uninzi lwazo ziluncedo kakhulu. Abanye abantu bababiza ngokuba "kukutya okukhawulezayo kwendalo" kuba kulula kakhulu ukubaphatha nokulungiselela.

Nangona kunjalo, iziqhamo ziphezulu kakhulu kwiswekile xa kuthelekiswa nokunye ukutya okupheleleyo.

Ngesi sizathu unokuzibuza ukuba ingaba basempilweni na kakade. Eli nqaku lisinika ukukhanya ngalo mbandela.

Iswekile egqithisileyo ayilunganga, kodwa Iziphumo zayo zixhomekeke kuMxholo

Ubungqina obuninzi bubonakalisile ukuba ukutya kakhulu iswekile kuyingozi (,,).

Oku kubandakanya iswekile yetafile (i-sucrose) kunye nesiraphu yengqolowa ene-high-fructose, zombini ezimalunga nesiqingatha seswekile, isiqingatha se-fructose.

Isizathu esinye sokuba ukutya iswekile engaphezulu kakhulu kuyingozi yimiphumela emibi ye-fructose xa isetyenziswa kakhulu.

Abantu abaninzi ngoku bakholelwa ukuba ngenxa yokuba iswekile eyongeziweyo imbi, kuya kufuneka kunjalo nakwiziqhamo, eziqulathe nefructose.

Nangona kunjalo, le yingcamango ephosakeleyo. I-Fructose inobungozi kuphela kwisixa esikhulu, kwaye kunzima ukufumana izixa ezigqithisileyo ze-fructose kwiziqhamo.

Ubungqina bubonisa ukuba i-fructose inokubangela ingozi xa isetyenziswa kakhulu. Nangona kunjalo, akukho fructose yaneleyo kwiziqhamo ezibangela inkxalabo.

Iziqhamo zikwaqulathe iFiber, aManzi kunye nokuXhathisa okubalulekileyo kokuhlafuna

Ukutya iziqhamo ezipheleleyo, phantse akunakwenzeka ukuba utye ngokwaneleyo i-fructose ukwenza ingozi.

Iziqhamo zilayishwe ngefayibha, amanzi kwaye zinokuxhathisa okubalulekileyo.

Ngesi sizathu, uninzi lweziqhamo (njengama-apile) zithatha ixesha lokutya kunye nokucola, oko kuthetha ukuba i-fructose ibetha isibindi kancinci.

Kwaye iziqhamo zizaliswa ngokumangalisayo. Uninzi lwabantu luza kuziva lwanelisekile emva kokutya iapile enye enkulu, equlathe iigram ezingama-23 zeswekile, ezili-13 zazo eziyi-fructose (4).

Thelekisa loo nto kwibhotile ye-16-ounce yeCoke, equlathe iigram ezingama-52 zeswekile, ezingama-30 ziyi-fructose, kwaye ayinazondlo (5).

Iapile enye inokukwenza uzive ugcwele kwaye ungakuthandi ukutya ukutya okuninzi. Kwelinye icala, ibhotile yesoda ine-satiety ehlwempuzekileyo kwaye abantu abayihlawuli iswekile ngokutya ukutya okuncinci ().

Xa i-fructose ibetha isibindi sakho ngokukhawuleza kwaye ngesixa esikhulu, njengoko kunjalo xa usela isoda, inokuba neziphumo ezibi kwezempilo ekuhambeni kwexesha.

Nangona kunjalo, xa ihlasela isibindi sakho kancinci kwaye ngexabiso elincinci, njengoko kunjalo xa usitya i-apile, umzimba wakho ulungele ukulungelelanisa i-fructose ngokulula.

Ngelixa ukutya izixa ezikhulu zeswekile eyongeziweyo kuyingozi kubantu abaninzi, okufanayo akusebenzi kwiziqhamo.

Zonke iziqhamo zithatha ixesha ukuhlafuna kunye nokwetyisa. Ngenxa yoku, uziva ugcwele kwaye umzimba wakho unokunyamezela ngokulula amanani amancinci e-fructose.

Iziqhamo ZineeFibre ezininzi, iiVithamini, iiMinerali kunye neeAntioxidants

Ewe iziqhamo zingaphezulu kweengxowa zamanzi ze-fructose.

Zininzi izondlo kuzo ezibalulekileyo empilweni. Oku kubandakanya ifayibha, iivithamini kunye neeminerals, kunye ne-antioxidant kunye nezinye izityalo.

Ifayibha, ngakumbi ifayibha enyibilikayo, inezibonelelo ezininzi, kubandakanya ukunciphisa amanqanaba e-cholesterol, ukucothisa ukufunxwa kwee-carbs kunye nokwanda kwesatiety. Kwaye, izifundo zibonise ukuba ifayibha enyibilikayo inokukunceda ukunciphisa umzimba (,, 9,).

Ngaphezulu, iziqhamo zihlala zineevithamini kunye neeminerals ezininzi abantu abaninzi abangazifumani ngokwaneleyo, kubandakanya ivithamin C, ipotassium kunye nefolate.

Ewe, "iziqhamo" liqela lokutya liphela. Kukho amawaka eziqhamo ezityiwayo ezahlukileyo ezifumaneka kwindalo, kwaye iziqulatho zazo zezondlo zinokwahluka kakhulu.

Ke, ukuba ufuna ukwandisa iziqhamo 'zempilo, jolisa kwezo zityebileyo kwizakhamzimba. Zama iziqhamo ngolusu oluninzi.

Ulusu lweziqhamo luhlala lucebile kakhulu kwii-antioxidants kunye nefayibha. Esi sizathu sokuba amajikijolo, anenani elikhulu lolusu, igram yegram, zihlala zithathwa njengezisempilweni kuneziqhamo ezikhulu.

Ikwangumbono olungileyo ukutshintsha izinto kunye nokutya iziqhamo ezahlukeneyo kuba iziqhamo ezahlukileyo zinezondlo ezahlukileyo.

Iziqhamo ziqulathe izixa ezikhulu zezakha mzimba zibalulekileyo, kubandakanya ifayibha, iivithamini, iiminerali kunye neeantioxidants ezahlukeneyo kunye nezityalo.

Uninzi lwezifundo lubonisa iziBonelelo zezeMpilo

Izifundo ezininzi zokujonga zibonise ukuba abantu abatya iziqhamo kunye nemifuno banomngcipheko ophantsi wezifo ezahlukeneyo.

Uninzi lwezifundo zidibanisa iziqhamo kunye nemifuno, ngelixa ezinye zijonga iziqhamo kuphela.

Olunye uphononongo lwezifundo ezilithoba lafumanisa ukuba isabelo ngasinye semihla ngemihla seziqhamo ezisetyenzisiweyo sinciphise umngcipheko wesifo sentliziyo nge-7% ().

Kwakhona, uphononongo kubandakanya abantu abadala base-9,665 base-US bafumanisa ukuba iziqhamo eziphezulu kunye nokutya imifuno kunxulunyaniswa nomngcipheko ophantsi we-46% wesifo seswekile kwabasetyhini, kodwa kwakungekho mahluko emadodeni (12).

Ngapha koko, olunye uphando olwajonga iziqhamo kunye nemifuno ngokwahlukeneyo lwafumanisa ukuba imifuno inxulunyaniswa nomngcipheko omncinci womhlaza wamabele, kodwa oku akusebenzi kwiziqhamo (13).

Olunye uphononongo oluninzi lubonakalisile ukuba ukutya iziqhamo kunye nemifuno kunxulunyaniswa nomngcipheko osezantsi wokuhlaselwa sisifo sentliziyo kunye nokufa icala - izizathu ezibini zokufa kwabantu kumazwe aseNtshona (,).

Olunye uphononongo lujonge indlela iintlobo ezahlukeneyo zeziqhamo ezichaphazela ngayo umngcipheko wohlobo lwesibini lweswekile. Abo batya eyona midiliya, ii-apile kunye neeblueberries babenomngcipheko ophantsi, kunye neeblueberries ezineyona mpembelelo inamandla ().

Nangona kunjalo, enye ingxaki ngezifundo zokujonga kukuba abanakho ukungqina ukuba imibutho abayifumanayo ibubudlelwane ngqo bokubangela.

Abantu abatya ezona ziqhamo bathambekele ekubeni babe nolwazi ngempilo, bangatshayi kakhulu kwaye benze umthambo.

Oko kwathethileyo, uvavanyo olulawulwa ngokungekho mthethweni (amalinge okwenziwa ngabantu) lubonakalisile ukuba ukwanda kokutya iziqhamo kunokuhlisa uxinzelelo lwegazi, kunciphise uxinzelelo lwe-oxidative kunye nokuphucula ulawulo lwe-glycemic kubantu abaneswekile (17,).

Ngokubanzi, kubonakala kucacile kwidatha ukuba iziqhamo zinezibonelelo ezibonakalayo kwezempilo.

Uninzi lobungqina lubonisa ukuba ukutya iziqhamo okuphezulu kunxulunyaniswa nomngcipheko osezantsi wezifo ezinzulu ezinjengesifo sentliziyo, ukubetha kunye nohlobo lweswekile 2.

Ukutya iziqhamo kunokukunceda ukunciphisa umzimba

Kuhlala kulityelwe ukuba iziqhamo zizaliswa ngendlela emangalisayo.

Ngenxa yokuqulatha ifayibha kunye namanzi kunye nokuhlafuna okuninzi okubandakanyekileyo ekuzityeni, iziqhamo ziyanelisa kakhulu.

Isalathiso satiety ngumlinganiso wokuba zingakanani iintlobo ezahlukeneyo zokutya ezinegalelo kwiimvakalelo zokugcwala.

Iziqhamo ezinje ngee-apile kunye nee-orenji ziphakathi kokutya okuphezulu okunamanqaku okuvavanyiweyo, nangakumbi ukuzaliswa kunenkomo namaqanda ().

Oku kuthetha ukuba ukuba uyonyusa ukungenisa kwakho ii-apile okanye iiorenji, uya kuziva ngathi ugcwele kangangokuba ngokuzenzekelayo uya kutya okunye ukutya.

Kukho isifundo esinye esinomdla esibonisa indlela iziqhamo ezinokuthi zibe negalelo ngayo ekwehliseni ubunzima bomzimba ().

Kolu phando lweenyanga ezintandathu, amadoda alithoba atye ukutya okubandakanya iziqhamo kuphela (iipesenti ezingama-82 zeekhalori) kunye namandongomane (i-18% yeekhalori).

Ayothusi into yokuba la madoda anciphise ubunzima bomzimba. Abo babebhitye kakhulu baphulukana nangaphezulu kwabo babesemzimbeni osempilweni.

Ngokubanzi, unikwe iziphumo ezomeleleyo ezinokuba nazo iziqhamo kwisatiety, kubonakala kuluncedo ukubuyisela okunye ukutya, ngakumbi ukutya okungekho mpilweni, kunye neziqhamo zokukunceda ukunciphisa umzimba kwixesha elide.

Iziqhamo ezinje ngama-apile kunye neeorenji zezinye zezinto zokutya ezinokutya. Ukutya ngaphezulu kubo kuya kukhokelela kunciphiso oluzenzekelayo lokutya ikhalori kwaye ekugqibeleni, ukunciphisa umzimba.

Nini Ukuphepha Iziqhamo

Nangona iziqhamo zisempilweni kuninzi lwabantu, kukho izizathu zokuba kutheni abanye kungafuneka baziphephe.

Olunye kukunganyamezelani. Umzekelo, ukutya iziqhamo kunokubangela iimpawu zokugaya ukutya kubantu abane kunye nokunganyamezelani kwii-FODMAP.

Esinye isizathu kukuba kukutya okune-carb esezantsi kakhulu okanye ukutya kwe-ketogenic. Eyona njongo iphambili yale ndlela yokutya kukunciphisa ukutya ngokwaneleyo kwe-carb ukuze ingqondo iqale ukusebenzisa imizimba ye-ketone endaweni ye-glucose.

Ukuze oku kwenzeke, kuyimfuneko ukukhawulela i-carbs ukuya ngaphantsi kwe-50 gram ngosuku, ngamanye amaxesha ukuya kuthi ga kwi-20-30 gram.

Ngenxa yokuba isiqwenga esinye seziqhamo sinokuqulatha ngaphezu kwe-20 gram yee-carbs, kuyacaca ukuba iziqhamo azifanelekanga kolo hlobo lokutya. Nokuba sisiqwenga esinye seziqhamo ngemini sinokukunkqonkqoza ngokulula kwi-ketosis.

Izizathu eziphambili zokuphepha iziqhamo kubandakanya ukunganyamezelani okufanelekileyo okanye ukuba kukutya okune-carb ephantsi kakhulu okanye ukutya kwe-ketogenic.

IiJusi zeziqhamo kunye neziqhamo ezomileyo kufuneka zilinganiselwe

Nangona iziqhamo ezipheleleyo zisempilweni kubantu abaninzi, kunqande ukungcamla kwijusi yeziqhamo okanye kwiziqhamo ezomisiweyo.

Uninzi lweejusi zeziqhamo kwimarike azinazo nezo "zenene" iziqhamo. Ziqukethe amanzi adityaniswe nolunye uhlobo lwe-concentrate kunye neqela elipheleleyo leswekile eyongeziweyo.

Kodwa nokuba ufumana i-100% yesiselo seziqhamo sokwenyani, gcina ukutya okuphakathi.

Ininzi iswekile kwincindi yeziqhamo, malunga nesiselo esinencasa eswekile.

Nangona kunjalo, akukho fiber kunye nokuhlafuna ukumelana nokucothisa ukusetyenziswa, okwenza kube lula kakhulu ukuthatha isixa esikhulu seswekile kwithuba elifutshane.

Ngokufanayo, iziqhamo ezomileyo ziphezulu kakhulu kwiswekile, kwaye kulula ukuzitya izixa ezikhulu.

I-Smoothies yindawo ethile embindini. Ukuba ubeka sonke isiqhamo kwi-blender, kungcono kakhulu kunokusela incindi yeziqhamo. Nangona kunjalo, ukutya sonke isiqhamo yeyona nto ilungileyo.

Nangona ukutya iziqhamo ezipheleleyo kunempilo kakhulu, okufanayo akunjalo ngokuyinyani ngejusi yeziqhamo kunye neziqhamo ezomisiweyo. Zombini zineswekile eninzi kwaye kulula ukuba utye kakhulu.

Umgca osezantsi

Iziqhamo zisempilweni kubantu abaninzi.

Ngelixa ukutya kakhulu iswekile kunokuba yingozi, oku akusebenzi kwiziqhamo ezipheleleyo. Endaweni yoko, kukutya "kokwenene", okunesondlo esaneleyo kunye nokuzalisa okwanelisayo.

Ukuba unako ukunyamezela iziqhamo kwaye awukho kwi-carb ephantsi okanye i-ketogenic yokutya, ngeendlela zonke, udle iziqhamo.

Zama ukutya iziqhamo ezipheleleyo njengenxalenye yokutya okusempilweni, okwenyani okususelwa kukutya ukonwabela izibonelelo zabo zempilo.