Amafutha Angenampilo Kangaka Akwenza Udandatheke

Umxholo

• Uphengululo lwe

Uvile ihashe elininzi malunga nokuba ukutya okunamafutha aphezulu kangakanani-kunceda uninzi lweelebs zakho ozithandayo zilahlekelwe ngamanqatha kwaye zihlale zigcwele ixesha elide. Kodwa izifundo ezininzi zamva nje ziye zafumanisa ukuba ukutya okunamafutha aphezulu akubangeli nje ukuba utye kakhulu kwaye utyebe, kodwa kunokwenzakalisa imithambo yakho kwaye kunciphise neemvakalelo zakho. Ke yintoni enika?

"Xa ujonga nzulu kwizifundo, kuyacaca ukuba uhlobo lwamafutha otya imicimbi," utshilo uRebecca Blake, R.D, umlawuli weClinical Nutrition kwisibhedlele iMount Sinai Beth Israel kwisiXeko saseNew York. Kwiimeko ezininzi, abaphandi bafumene iziphumo ezibuhlungu kwizidlo ezipakishwe ngamafutha agcweleyo-njengebhekoni enamafutha, i-pizza, kunye ne-ayisikrimu. (Coca iiresiphi zakho ezizithandayo ngoTshintsho oluPhezulu lwezithako ezinamafutha.)

Masiqale ekuqaleni: Kuphononongo lwamva nje, olupapashwe kwi Neuropsychopharmacology, iigundane ezitye ukutya okupakishwe ngamafutha ahluthayo kwiiveki ezisibhozo ziye zaba ngaphantsi kwe-neurotransmitter dopamine. "I-Dopamine yikhemikhali yengqondo yokuziva ilungile kwaye xa imveliso okanye ukuthathwa kuphantsi, kunokuba negalelo kuxinzelelo," utshilo uBlake. "Uninzi lwe-anti-depressants luyilelwe ukunceda ukulawula amanqanaba e-dopamine kwingqondo."

Ngaphezu, amanqanaba asezantsi edopamine anokukhokelela kukutya kakhulu. Abaphandi bacinga ukuba xa amanqanaba ephantsi, awuvuni ulonwabo oluninzi okanye umvuzo ngokutya njengoko ubuqhele ukwenza, ngoko unokuhla nokuba Kaninzi ukutya okunamafutha aphezulu ukuze uzive umgangatho wolonwabo onokuthi ulindele.

Nangona kunjalo, ezi zinto zifunyanisiweyo bezingeyonyani kuzo zonke iintlobo zamafutha. Nangona zonke izidlo ziqulathe umlinganiselo ofanayo weswekile, iprotein, amanqatha, kunye neekhalori, iigundane ezitya ukutya okuphezulu kumafutha e-monounsaturated (uhlobo olufumaneka kwiintlanzi ezinamanqatha njenge salmon kunye ne mackerel, ioyile esekwe kwizityalo, ii walnuts, kunye neavokhado) Amava okuba neziphumo ezifanayo kwinkqubo yabo ye-dopamine njengaleyo inxibe iintlobo ezigcweleyo.

Olunye uphononongo lwakutsha nje, olunikezelwe kwintlanganiso yonyaka yoMbutho woFundo lwe-Ingestive Behavior, lufumanise ukuba ukondla iigundane ukutya okunamafutha aphezulu kuchaphazele ukwakheka kweebhaktheriya ezenzeka ngokwemvelo emathunjini abo. Olu tshintsho lukhokelela ekudumbeni okonakalise iiseli zemithambo-luvo ezithwala imiqondiso esuka emathunjini iye ebuchotsheni. Ngenxa yoko, imiqondiso edidayo iyinciphisile indlela ubuchopho obuva ngayo ukugcwala, oku kunokukhokelela kukutya kakhulu kunye nokuzuza ubunzima, abaphandi bathi. Kwakhona, ayingawo onke amafutha awayebekek 'ityala nangona-amafutha azalisiweyo abonakala njengoyena nobangela wokudumba.

Ngokusekwe kolu phando, ngokuqinisekileyo ungawafaki amanqatha ngokupheleleyo-nokuba oyena nobangela kwezi zifundo, amanqatha agcweleyo, akufuneki afakwe kuluhlu olumnyama, utshilo uBlake. Uthi: “Ukutya okunempilo okunamafutha ahluthayo kudla ngokuqulatha ezinye izondlo ezifunwa ngumzimba wakho, njenge-iron kwi-steak okanye i-calcium kubisi. Endaweni yoko, uBlake ucebisa ngokugxila ekutyeni ukutya okunempilo kwamafutha e-monounsaturated. Emva koko, ukutya okuphezulu kumafutha anempilo afana ne-salmon, ioli yeoli, kunye namantongomane kuye kwaboniswa ukunceda ukunciphisa amafutha omzimba kwaye kunokunceda ukuphucula ukusebenza kwezemidlalo (fumana ibali lonke kwiNyaniso malunga ne-Low-Carb High-Fat Diet). Ngapha koko, ukutya okunamafutha asezantsi Ukulahleka kobunzima, kunye nokutya ukutya okunamafutha aphezulu kunokunyusa imo yakho-Abaphandi beOhio State bafumanise ukuba abantu abakhuphele ukutya ioyile yeentlanzi, etyebile kwi-omega-3 fatty acids, abanamava ukuncipha kokuvuvukala kunye nokuxhalaba.

Ukusetyenziswa kwamafutha e-monounsaturated kungatshintsha umlinganiso wokulungileyo kumanqatha amabi owafumanayo ngendlela eyingenelo.Ngelishwa, inani lamafutha asempilweni kumafutha angenampilo kwindlela yokutya yaseNtshona imbi kakhulu, utshilo uKrzysztof Czaja, Ph.D., unjingalwazi onxulumene neuroanatomy kwiYunivesithi yaseGeorgia kunye nombhali ophambili wesifundo sokuqala esikhankanyiweyo. "Sisebenzisa amafutha amaninzi ahlaselayo." Ukufumana ibhalansi esempilweni, ngokutya amafutha amaninzi e-monounsaturated kunye namafutha athambileyo anokunciphisa isikali ngendlela eyahlukileyo.

"Oku akuthethi ukuba awusoze uphinde ube ne-pizza okanye i-steak," utshilo uBlake. "Kodwa ukwazi ukuba kukuphi ukutya kululuhlu lwamafutha 'alungileyo' kwaye kukuphi kuluhlu lwamafutha 'amabi' kunokukunceda wenze izigqibo kwisidlo ngasinye ukuze utye ngakumbi amafutha amnandi ukuze ube nakho ukufumana zonke izibonelelo zokuba ubuninzi bazo kwisidlo sakho. "

Uphengululo lwe