Iiproteni, iiCarbs, kunye neFat: Into omele ukuba uyitya

Umxholo

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Ngokukhawuleza, yeyiphi eyona ndlela yokunciphisa umzimba kwaye uhlale usempilweni? Isikwe kakhulu i-carbs, yiya kwi-lowfat, ube yi-vegan, okanye umane ubala iikhalori? Ngazo zonke iingcebiso eziphikisanayo kule mihla malunga nento omele uyidle, kunzima ukuba ungabi ne-whiplash yokutya. Ukwanda kweendaba zamva nje, nangona kunjalo, ekugqibeleni zonke zalatha kwicala elinye-kwirejimeni ephakathi, enokwenzeka kakhulu eyahlula ukutya kwakho kwemihla ngemihla ngokulinganayo phakathi kwamaqela amathathu okutya: iicarbohydrates, iprotein, kunye namafutha.

Olunye uphononongo lwakutsha nje oluvela kwiYunivesithi yaseNorway yeSayensi kunye neTekhnoloji yafumanisa ukuba xa abantu ebesitya i-carb ephezulu, ukutya okuneeproteyini ezisezantsi babekwa kwisicwangciso sokulinganisela, babonisa utshintsho olululo kwi-DNA yabo enokuthi iguqule ukuvuvukala okuncinci. emzimbeni-onokunciphisa umngcipheko wesifo sentliziyo, umhlaza kunye nezinye izifo ezingapheliyo.

Kwangelo xesha, umzimba okhulayo wophando ucebisa ukuba ukutya ngale ndlela kunokuba yindlela elula yokulahla iipawundi ngokukhawuleza-kwaye ukufumana iiprotheyini ezaneleyo ngokukodwa kubalulekile. "Iiprotheyini, amafutha kunye ne-carbs zisebenza kunye ukukhuthaza ulwaneliseko olukhulu," kuchaza ingcali yezondlo ezisekelwe kwisiXeko saseNew York uBonnie Taub-Dix, RD, umbhali we Yifunde Ngaphambi kokuba Uyitye. "Xa ukhwela kwiqela elinye njengeprotein, uhlala ubuyekeza ngokutya kakhulu enye into ongayifuniyo, njengee carbs okanye amafutha." Uphononongo lwamva nje kwiphepha-ndaba IPLOKO ENYE iqinisekisile loo pateni. Xa abantu behlisa ukutya kwabo kwemihla ngemihla kwiprotein ngeepesenti ezintlanu kwaye benze umahluko ngokutya okune-carbohydrate, batya ii-calories ezingama-260 ngosuku. Baxelele abaphandi ukuba baziva belambe ngakumbi, ngakumbi kusasa, kwaye bagqibela ngokutya kakhulu imini yonke.

Ukufumana umxube ochanekileyo wokutya kwisidlo sakho, i-Taub-Dix icebisa ukugxila kumgangatho wokutya, kunokuba ugxininise ubuninzi obuchanekileyo. "Xa ugcwalisa iplate yakho nge-medley elungeleleneyo yokutya okunezakha-mzimba, uyakuphela uziva wanelisekile ngokwasemzimbeni nangokweemvakalelo," utshilo. Khetha ii-carbs ezintsonkothileyo (i-quinoa, i-oatmeal, irayisi emdaka, ii-veggies), inyama engenamafutha kunye nemidumba (inkukhu, ikalikuni, ibhotolo yeamangile, iimbotyi), kunye nemithombo yamafutha asempilweni atyebile kwi-omega- 3s (salmon, avocados, walnuts, olive oil) , kwaye uya kuzifumana ngokwendalo ubetha i-symmetry elungileyo.

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