Iziphumo ezinobungozi zokutya kakhulu

Umxholo

• 1. Ngamana unokukhuthaza amanqatha omzimba amaninzi
• 2. Ngamana angaphazamisa ummiselo wendlala
• 3. Ngamana unokwandisa umngcipheko wesifo
• 4. Ngamana unokuphazamisa ukusebenza kwengqondo
• 5. Inokukwenza ube nesicaphucaphu
• 6. Isenokubangela irhasi egqithisileyo kunye nokuqunjelwa
• 7. Ingenza ukuba ulale
• Umgca wezantsi

Nokuba usekhaya okanye ngaphandle kwaye malunga, ukutya okungapheliyo okunencasa kunye nokufumaneka okubanzi kokutya okulula okukhawulezayo kwenza kube lula ukutya kakhulu.

Ukuba awubazi ubungakanani besahlulo, ukutya ngokutya ngokulula kunokuphuma ngaphandle kolawulo kwaye kukhokelele kwiziphumo ezahlukeneyo zempilo.

Enye indlela yokufumana lo mkhuba phantsi kolawulo kukuqala uqonde ukuba ukutya kakhulu kuwuchaphazela njani umzimba wakho.

Nazi iziphumo ezi-7 eziyingozi zokutya kakhulu.

1. Ngamana unokukhuthaza amanqatha omzimba amaninzi

Ukulinganisela kwakho kwekhalori yemihla ngemihla kunqunywe ziingaphi iikhalori ozisebenzisayo xa kuthelekiswa nokuba zingaphi ozitshisayo.

Xa usitya ngaphezu kokuchitha, oku kwaziwa ngokuba yintsalela yekhalori. Umzimba wakho unokugcina ezi khalori njengamafutha.

Ukutya kakhulu kunokuba yingxaki ngakumbi ekuphuhliseni ukutyeba komzimba okanye ukutyeba kakhulu ngenxa yokuba usenokusebenzisa iikhalori ezininzi kunokuba ufuna ().

Oko kwathiwa, ukugqithisa kweprotheni akunakunyusa amanqatha omzimba ngenxa yendlela eyenziwe ngayo. Ukugqithisa kweekhalori ezivela kwi-carbs kunye namafutha kuninzi kakhulu ukukhuthaza ukunyusa umzimba (,).

Ukuthintela ukutyeba okungaphezulu kwamafutha, zama ukugcwalisa iiproteni ezomileyo kunye nemifuno engeyiyo yesitatshi ngaphambi kokutya ukutya okuphezulu kunye nokutya okunamafutha aphezulu.

Ukutya kakhulu kunxibelelene nokusondela emzimbeni kunye nokukhuluphala ngenxa yokuba umzimba wakho ukwintsalela yekhalori. Ukuthintela ukuzuza kwamafutha, gxila kwiiproteni ezijiyileyo nakwimifuno engekho isitatshi xa kutyiwa.

2. Ngamana angaphazamisa ummiselo wendlala

Iihormone ezimbini eziphambili zichaphazela umgaqo wendlala- ghrelin, evuselela umdla wokutya, kunye neleptin, ecinezela ukutya ().

Xa ungakhange utye ixesha elithile, amanqanaba e-ghrelin ayanda. Emva koko, emva kokuba utyile, amanqanaba e-leptin axelela umzimba wakho ukuba ugcwele.

Nangona kunjalo, ukutya kakhulu kunokuphazamisa oku kulungelelana.

Ukutya ukutya okunamafutha amaninzi, ityuwa, okanye iswekile ekhupha iihormone zokuziva zilungile njenge-dopamine, ezenza ukuba amaziko olonwabo kwingqondo yakho ().

Ixesha elingaphezulu, umzimba wakho unokudibanisa olu lonwabo kunye nokutya okuthile, okuhlala kunamafutha aphezulu kunye neekhalori. Le nkqubo inokuthi ekugqibeleni igqithe kummiselo wendlala, ikukhuthaze ukuba utye ukonwaba kunokuba ulambe ().

Ukuphazamiseka kwezi hormone kunokubangela umjikelo ongapheliyo wokutya kakhulu.

Ungayichasa le mpembelelo ngokwabelana nokutya okuthile okuziva ulungile kwaye ukutyise ngesantya esincinci ukuvumela umzimba wakho ukuba ubhalise ngokupheleleyo.

Ukutya ngokugqithisileyo kunokubeka ngaphezulu iihormoni ezilawula ukugcwala nendlala, zisenza kube nzima ukumisela ukuba umzimba wakho ufuna ukutya nini.

3. Ngamana unokwandisa umngcipheko wesifo

Ngelixa ukutya okwexeshana ngamanye amaxesha kusenokungachaphazeli impilo yexesha elide, ukutya kakhulu kunokukhokelela ekutyebeni kakhulu. Kwelinye icala, le meko ibonakalisiwe ngokuqhubekayo ikonyusa umngcipheko wesifo (, 7, 8).

Ukutyeba kakhulu, okuchazwa njengokufumana isalathiso sobunzima bomzimba (BMI) engama-30 okanye ngaphezulu, yenye yezona zinto ziphambili zomngcipheko wesifo se-metabolic syndrome. Le klasta yeemeko iphakamisa amathuba akho esifo sentliziyo kunye nezinye iingxaki zempilo, ezinje ngeswekile kunye nokubetha (9).

Iimpawu zesifo se-metabolic syndrome zibandakanya amanqanaba aphezulu amafutha egazini lakho, uxinzelelo lwegazi oluphezulu, ukumelana ne-insulin, kunye nokudumba (9).

Ukuxhathisa kwe-insulin ngokwawo kunxulunyaniswa nokutya kakhulu. Ikhula xa iswekile egqithisileyo egazini lakho inciphisa amandla ehomoni ye-insulin yokugcina iswekile yegazi kwiiseli zakho.

Ukuba ishiywe ingalawulwa, ukumelana ne-insulin kunokukhokelela kuhlobo lweswekile yesi-2.

Unokuwunciphisa umngcipheko wale miqathango ngokuphepha ikhalori ephezulu, ukutya okucutshungulwayo, ukutya imifuno eninzi ene-fiber, kunye nokumodareyitha ubukhulu beekhabhayithi.

Ukutya ngokutya okungapheliyo kunokukhuthaza ukutyeba kakhulu kunye nokunganyangeki kwe-insulin, izinto ezimbini eziphambili zomngcipheko wesifo se-metabolic-iqela lezimo ezonyusa umngcipheko wesifo sentliziyo, ukubetha, kunye neswekile.

4. Ngamana unokuphazamisa ukusebenza kwengqondo

Ixesha elingaphezulu, ukutya kakhulu kunokonakalisa ukusebenza kwengqondo.

Izifundo ezininzi zibopha ukondla ngokutya kakhulu kunye nokutyeba kakhulu ekunciphiseni kwengqondo kubantu abadala, xa kuthelekiswa nabo bangatyi kakhulu (10,,).

Olunye uphononongo kubantu abadala lubhaqe ukuba ukutyeba kakhulu kuchaphazele imemori, xa kuthelekiswa nabantu abaqhelekileyo ().

Oko kwathiwa, kufuneka uphando olongezelelekileyo lokuchonga ubungakanani kunye neendlela zokuhla kwengqondo ezinxulumene nokutya kakhulu kunye nokutya kakhulu.

Ngenxa yokuba ingqondo yakho ine-60% yamafutha, ukutya amanqatha asempilweni njengeeavokhado, ii-nutter ze-nut, iintlanzi ezinamafutha kunye neoyile yomnquma kunokunceda ukuthintela ukuhla kwengqondo (,,).

Ukutya kakhulu kunye nokutyeba kakhulu kunxulunyaniswa nokwehla kwengqondo okuncinci ngokwaluphala, nangona olunye uphando luyimfuneko.

5. Inokukwenza ube nesicaphucaphu

Ukutya kakhulu rhoqo kunokubangela ukungonwabi kwesicaphucaphu kunye nokugaya ukutya.

Isisu esidala siphantse silingane nenqindi elijijiweyo kwaye singabamba malunga nee-ounces ezingama-2.5 (i-75 ml) xa singenanto, nangona sinokwanda sibambe malunga ne-quart (950 mL) (,).

Qaphela ukuba la manani ayahluka ngokobungakanani bakho kunye nokuba usitya kangakanani.

Xa usitya isidlo esikhulu kwaye uqala ukufikelela kumda ophezulu wesisu sakho, unokufumana isicaphucaphu okanye ukungaginywa. Kwiimeko ezimandundu, esi sicaphucaphu sinokubangela ukugabha, okuyindlela yomzimba wakho yokuphelisa uxinzelelo lwesisu ().

Ngelixa amayeza amaninzi e-counter-counter angayiphatha le miqathango, indlela efanelekileyo yokulawula ubungakanani bezabelo zakho kunye nokutya ngokukhawuleza ukukhusela le mpawu kwindawo yokuqala.

Ukutya kakhulu kunokukhokelela kwisicaphucaphu kunye nokugaya ukutya ngenxa yokutya okuninzi okungena kwisisu sakho kunye nokuphazamisa inkqubo yokwetyisa.

6. Isenokubangela irhasi egqithisileyo kunye nokuqunjelwa

Ukutya ukutya okuninzi kunokubangela ubunzima kwinkqubo yokugaya ukutya, kubangele irhasi kunye nokudumba.

Izinto ezivelisa irhasi abantu abadla ukuzitya kakhulu kukutya okuneziqholo kunye okunamafutha, kunye neziselo ezihlwahlwazayo ezifana nesoda. Iimbotyi, imifuno ethile, kunye neenkozo ezipheleleyo zinokuvelisa igesi, nangona ezi zingatyisi ngokutya rhoqo.

Ngapha koko, ukutya ngokukhawuleza kunokukhuthaza igesi kunye nokuqunjelwa ngenxa yokutya okuninzi okungena ngokukhawuleza kwisisu sakho,,).

Ungayiphepha igesi egqithisileyo kunye nokuqunjelwa ngokutya kancinci, ulinde de emva kokutya ukusela iziselo, kunye nokunciphisa ubukhulu bezabelo zakho zokutya kwe-gassy.

Ukutya izixa ezikhulu zokutya okunezipayisi kunye nokutya okunamafutha, kunye nokusela iziselo ezihlwahlwazayo ezifana nesoda, kunokubangela irhasi kunye nokudumba.

7. Ingenza ukuba ulale

Emva kokutya kakhulu, abantu abaninzi bayonqena okanye badinwe.

Oku kunokuba ngenxa yento ebizwa ngokuba yi-hypoglycemia esebenzayo, apho iswekile yakho yegazi iyehla nje emva kokutya isidlo esikhulu (,, 22).

Iswekile esezantsi yegazi ihlala inxulunyaniswa neempawu ezinje ngokulala, ukonqena, ukubetha kwentliziyo ngokukhawuleza, kunye nentloko (23).

Ngelixa kungaqondakali ngokupheleleyo, unobangela kucingelwa ukuba unxulumene nemveliso ye-insulin egqithileyo (24).

Nangona ixhaphake kakhulu kubantu abanesifo seswekile abalawula i-insulin eninzi, i-hypoglycemia esebenzayo inokuvela kwabanye abantu ngenxa yokutya kakhulu.

Ukutya kakhulu kunokubangela abanye abantu bazive belele okanye bedangele. Oku kunokuba ngenxa yemveliso ye-insulin egqithileyo, ekhokelela kwiswekile esezantsi yegazi.

Umgca wezantsi

Kulula ukutya kakhulu ukuba awuhoyanga ukuba utya kangakanani okanye uziva ugcwele kangakanani.

Ewe, lo mkhwa uqhelekileyo unokukhokelela ekuqunjeni, igesi, isicaphucaphu, ukutyeba komzimba, kunye nomngcipheko ophezulu wezifo ezininzi.

Ke ngoko, kuya kufuneka usebenze ukuthintela ukutya kakhulu ngokunciphisa ubungakanani besabelo sakho, ukutya ukutya okucutshungulweyo okumbalwa, kunye nokuqhelanisa ukutya kwakho kukutya okupheleleyo.

Ukuba unqwenela, unokuqhagamshelana ne-dietitian ukukunceda wenze isicwangciso sokutya esikhuthaza impilo yexesha elide.