Ngaba Ukutya Okungafunekiyo Kuyayicothisa iMetabolism Yakho?

Umxholo

• Kukuthini ukutya okungenampilo?
• Kuthatha amandla amancinci ukuGaya ukutya okungafunekiyo
• Ukutya okungafunekiyo kunokubangela ukunganyangeki kwe-insulin
• Iziselo ezineswekile zinokucothisa iMetabolism yakho
• Ayisiyiyo Malunga neeKhalori kuphela
• Umgca osezantsi

Imetabolism yakho ibhekisa kuko konke ukusabela kweekhemikhali okwenzeka emzimbeni wakho.

Ukuba nemetabolism ekhawulezayo kuthetha ukuba umzimba wakho utshisa iikhalori ezininzi.

Kwelinye icala, ukuba nemetabolism ecothayo kuthetha ukuba umzimba wakho utshisa iikhalori ezimbalwa, nto leyo eyenza kube nzima ukugcina okanye ukunciphisa umzimba.

Okunye ukutya kunokunyusa imetabolism yakho. Kodwa ukutya okungenampilo kukuchaphazela njani?

Eli nqaku livavanya ukuba ukutya okucutshungulwayo kunciphisa imetabolism yakho.

Kukuthini ukutya okungenampilo?

Ukutya okungafunekiyo kubhekisa kukutya okucwangcisiweyo okuphezulu kakhulu kwiikhalori, iikhabho ezisulungekileyo kunye namafutha angenampilo. Ziphantsi nasekugcwaliseni izondlo ezifana neprotein kunye nefayibha.

Eminye yemizekelo ibandakanya iifriji zaseFransi, iitshiphusi zeetapile, iziselo ezineswekile kunye neepizza ezininzi.

Ukutya okungafunekiyo kufumaneka ngokubanzi, kubiza ixabiso eliphantsi kwaye kulula. Kananjalo, ihlala ithengiswa kakhulu, ngakumbi ebantwaneni, kwaye ikhuthazwa ngamabango ezempilo alahlekisayo (,,).

Ngelixa kumnandi, kuhlala kungazalisisi kakhulu kwaye kulula ukuba utye kakhulu.

Into enomdla kukuba ukutya okungenamsoco kunokuchaphazela nengqondo yakho ngendlela enamandla, ngakumbi xa usitya rhoqo kunye nezixa ezigqithisileyo ().

Inokubangela ukukhutshwa okukhulu kwe-dopamine, i-neurotransmitter enceda ukulawula umvuzo wengqondo kunye neziko lokonwaba.

Xa ubuchopho bakho bukhukhumele nge-dopamine ngezixa ezingezozendalo, kunokubangela ukuba likhoboka lokutya kwabanye abantu ().

Ukutya okungekho mpilweni akubizi mali ininzi, ukutya okunesondlo kuphantsi kwaye kuneekhalori ezininzi. Ichaphazela iziko lomvuzo kwingqondo yakho kwaye inokubangela isimilo ekuziphatheni kwabanye abantu.

Kuthatha amandla amancinci ukuGaya ukutya okungafunekiyo

Ifuna amandla okwetyisa, ukufunxa kunye nokutya ukutya okutyayo.

Oku kubhekiswa njengempembelelo ye-thermic yokutya (i-TEF), kwaye ngokubanzi inika ingxelo malunga ne-10% yenkcitho yakho yemihla ngemihla yamandla ().

Ukucola iproteni ekutyeni kufuna amandla amaninzi ngakumbi kunokwenza i-carbs okanye i-fat (,).

Ngapha koko, ukutya ukutya okuneprotein ephezulu kunokubangela ukuba umzimba wakho utshise ukuya kwi-100 yeekhalori ezininzi ngosuku (,,).

Ngaphaya koko, inqanaba apho ukutya kusenziwa khona kuchaphazela i-TEF. Kuya kuphakama ngokubanzi xa usitya ukutya okupheleleyo okwenziwe zizakhamzimba ezinzima, xa kuthelekiswa nokutya okusulungekileyo okungafunekiyo.

Ukuphanda oku, isifundo esinye esincinci kubantu abali-17 abasempilweni xa kuthelekiswa ukutya kwesandwich ezimbini ezahlukileyo kwinqanaba labo lokulungisa, kodwa hayi ukwakheka kwe-macronutrient okanye umxholo wekhalori ().

Uphononongo lufumanise ukuba abo batya isandwich epheleleyo yengqolowa kunye ne-cheddar cheese batshise kabini iicalorie zokugaya ukutya kunye nokwenza isidlo sangokuhlwa kunabo batya isandwich eyenziwe ngeenkozo ezicokisekileyo kunye noshizi olwenziweyo.

Ngelixa olu phononongo lwaluluncinci, iziphumo zibonisa ukuba ukutya okucutshungulweyo kufuna amandla amancinci okugaya kunye nokuxuba kunokutya okupheleleyo. Oku kukhokelela ekubeni iikhalori ezimbalwa zitshiswe imini yonke, zisenza ukuba kube nzima ukuphulukana nobunzima.

Ukutya ukutya okwetyisayo kufuna amandla, ekubhekiswa kuwo njengempembelelo ye-thermic yokutya. Ukutya kwe-junk okucutshungulwayo kufuna amandla amancinci emzimbeni wakho ukwetyisa kuba iphezulu kwizithako ezisulungekisiweyo.

Ukutya okungafunekiyo kunokubangela ukunganyangeki kwe-insulin

Ukuxhathisa kwe-insulin kuxa iiseli zomzimba wakho ziyeke ukuphendula kwihomoni insulin.

Oku kunokukhokelela kumanqanaba aphezulu eswekile yegazi.

Ukuxhathisa kwe-insulin yeyona nto ibangela umngcipheko wesifo se-metabolic syndrome, uhlobo lweswekile 2 kunye nezinye izifo ezinzulu (,,).

Ukusetyenziswa kokutya okwenziweyo kunxulunyaniswa nomngcipheko okhulayo wokunganyangeki kwe-insulin.

Isifundo esincinci kumadoda asempilweni e-12 axele utshintsho kumandla emisipha yamathambo ukwenza i-glucose emva kweentsuku ezintlanu kuphela kukutya okutyebileyo kukutya okucoliweyo (15).

Abaphandi bagqiba kwelokuba ukutya okubandakanya ukutya okunamafutha aphezulu kunokukhokelela ekumelaneni ne-insulin kwixesha elide.

Ngapha koko, iziphumo zonyaka weshumi elinesihlanu zibonisa ukuba umngcipheko wokufumana ukunganyangeki kwe-insulin unokuphinda-phinda xa undwendwela indawo yokutya ekhawulezayo yokutya okungaphezulu kwesibini ngeveki, xa kuthelekiswa naphantsi rhoqo ().

Oku kuthetha ukuba ukutya ukutya okungenamsoco rhoqo kunokukhuthaza ukunganyangeki kwi-insulin.

Ukutya ukutya okune-junk okusetyenzisiweyo kunxulunyaniswe nomngcipheko okhulayo we-insulin ukumelana, imeko ebonakaliswa ngamanqanaba eswekile yegazi.

Iziselo ezineswekile zinokucothisa iMetabolism yakho

Kuzo zonke ukutya okungenamsoco ngaphandle phaya, iziselo ezineswekile zinokuba zezona zimbi emzimbeni wakho.

Xa zisetyenziswa kakhulu, zinokuba negalelo kuzo zonke iintlobo zeengxaki zempilo, kubandakanya ukutyeba kakhulu, isifo sentliziyo, isifo se-metabolic kunye nohlobo lweswekile yesi-2 (,,,).

Le micimbi ibangelwa ikakhulu ngamanqanaba aphezulu e-fructose, iswekile elula ikakhulu eyenziwe sisibindi.

Xa usebenzisa kakhulu i-fructose, isibindi sinokugcwala kwaye siyijike ibe ngamanqatha.

Iswekile esekwe kwiswekile efana neswekile yetafile (i-sucrose) kunye nesiraphu yengqolowa ephezulu ye-fructose ijikeleze i-50% ye-fructose kwaye ifunyanwa kwiziselo ezineswekile.

Xa ityiwa izixa ezikhulu ngohlobo lweswekile eyongeziweyo, i-fructose inokutshintsha ukugcwala, iphazamise impendulo ye "hormone yokulamba" ghrelin emva kokutya kunye nokukhuthaza ukugcinwa kwamafutha kwisisu (,,).

Ukongeza, inokucothisa imetabolism yakho.

Kwisifundo esinye, abantu abatyebe kakhulu kwaye batyebile batya iziselo ezinencasa nge-fructose kwaye banikezela nge-25% yeekhalori zabo zemihla ngemihla. Ngexesha leeveki ezili-10, bafumana ukwehla okukhulu kwinkcitho yamandla okuphumla ().

Oku kuphakamisa ukuba i-fructose kwiziselo ezineswekile inokunciphisa inani leekhalori ozitshisayo, ubuncinci xa uzisebenzisa kakhulu.

Ukongeza ekwandiseni umngcipheko kuzo zonke iintlobo zeengxaki zempilo, iziselo ezineswekile eninzi zinokucothisa imetabolism yakho. Ezi ziphumo zibangelwa ngamanqanaba aphezulu e-fructose.

Ayisiyiyo Malunga neeKhalori kuphela

Ukunciphisa i-calorie yakho yokutya kubalulekile ukuba ufuna ukunciphisa umzimba.

Nangona kunjalo, umxholo wekhalori wokutya kwakho ayisiyiyo kuphela into ebalulekileyo ().

Umgangatho wokutya okutyayo kubalulekile.

Umzekelo, ukutya iikhalori ezili-100 zeefries zaseFrance kunokuba neziphumo ezahlukileyo emzimbeni wakho kuneekhalori ezili-100 zequinoa.

Uninzi lweefries zorhwebo zaseFransi ziphezulu kumanqatha angenampilo, iikhabho ezisulungekileyo kunye netyuwa, ngelixa iquinoa ityebile ngeprotein, ifayibha kunye neevithamini ezininzi ().

Okokuqala, utshisa iikhalori ezingaphezulu kunokutya okungafunekiyo. Kwakhona, utshisa iikhalori ezininzi ngokutya ukutya okuneprotein ephezulu, xa kuthelekiswa nokutya okuphezulu kumafutha angenampilo kunye neecarbs ezicokisekileyo.

Ngapha koko, ukutya okuneproteni ephezulu kunokunciphisa ukutya kwakho, kuthintele inkanuko yakho kunye nefuthe lamahomoni alawula ubunzima bakho ().

Ke ngoko, iikhalori ezivela ekutyeni okupheleleyo njengequinoa zihlala zisibaxa ngaphezu kweekhalori ezivela kukutya okune-junk okucwangcisiweyo njengamaFries eFrench.

Ngaphambi kokuba uqale uthintele ukutya kwakho kweekhalori ukunciphisa umzimba, cinga ngokwenza ukhetho olungcono lokutya kunye nokukhetha ukutya okunesondlo, okuphezulu.

Ikhalori ayisiyo khalori. Kubalulekile ukugxila kumgangatho weekhalori ozisebenzisayo, njengoko ezinye iikhalori zinokunciphisa inani leekhalori ozitshisayo kunye nefuthe elibi kumanqanaba akho endlala kunye neehomoni.

Umgca osezantsi

Ukutya izixa ezikhulu zokutya okungekho mpilweni kunemiphumela yokutya emzimbeni.

Ngapha koko, inokunyusa umngcipheko wokuxhathisa kwe-insulin kunye nokunciphisa inani leekhalori ozitshisa yonke imihla.

Ukuba ufuna ukukhulisa imetabolism yakho, iindlela ezininzi zinokukunceda wenze oko.

Ukuqala, zama ukufaka ukutya okuneprotheyini ephezulu kwindlela otya ngayo, kubandakanya uqeqesho lwamandla kwirejimeni yakho kunye nokulala ngokwaneleyo ekumgangatho ophezulu (,,).

Kodwa okona kubaluleke kakhulu, khetha ukutya okupheleleyo, okukodwa xa kunokwenzeka.