Ukujonga kwakhona ukuPhononongwa okukhawulezileyo kweProteni: Ngaba kuyanceda ukunciphisa umzimba?

Umxholo

• Amanqaku okutya okuphezulu: 2.25 ngaphandle kwe-5
• Yintoni iprotein-sparing eguqulweyo ngokukhawuleza?
• Uyenza njani iprotein-sparing eguqulweyo ngokukhawuleza
• Ngaba iyasebenza ukunciphisa umzimba?
• Ezinye izibonelelo ezinokubakho
• Izinto ezinokubakho ezantsi
• Ukutya ukutya
• Ukutya okumele kukuphephe
• Imenyu yesampulu
• uMvulo
• uLwesibini
• uLwesithathu
• uLwesine
• uLwesihlanu
• Umgca wezantsi

Amanqaku okutya okuphezulu: 2.25 ngaphandle kwe-5

Ukutya okukhawulezayo okuprotein ngokutya okukhawulezileyo kwasekuqaleni kuyilelwe ngoogqirha ukunceda abaguli babo ukunciphisa umzimba ngokukhawuleza.

Nangona kunjalo, kumashumi ambalwa eminyaka edluleyo, ifumene ukuthandwa ngokubanzi phakathi kwee-dieters ezifuna indlela ekhawulezayo nelula yokulahla iipawundi ezongezelelweyo.

Nangona isicwangciso sihlala sidunyiswa ngokusebenza kwaso, ukhuseleko kunye nokuzinza kuye kwabuzwa.

Eli nqaku lijonga ngakumbi iprotein-sparing eguqulweyo ngokukhawuleza nokuba iyasebenza na ekulahlekeni kwesisindo.

Ukwaphuka kwamanqaku okuHlola

• Amanqaku ewonke: 2.25
• Ukukhawuleza amanqaku okuphulukana nomzimba: 4
• Amanqaku okulahleka kwexesha elide: 1
• Kulula ukulandela: 2
• Umgangatho wesondlo: 2

ISIQINISEKISO SEBOTTOM: Ngelixa iprotein-sparing eguqulweyo ngokukhawuleza (i-PSMF) inceda ukulahleka kwesisindo sexesha elifutshane, ithintele kakhulu kwaye iphantsi kakhulu kwiikhalori. Ke, ithwala umngcipheko wokusilela kwesondlo kunye nokufumana kwakhona ubunzima.

Yintoni iprotein-sparing eguqulweyo ngokukhawuleza?

Iprotein-sparing eguqulweyo ngokukhawuleza (i-PSMF) kukutya okusezantsi kakhulu okwenzelwe ukunceda ukunciphisa umzimba kunye nokugcina ubunzima bemisipha.

Ithintela ngokungqongqo ukusetyenziswa kwekhalori ngelixa isonyusa ukungeniswa kokutya okune-protein.

Ukongeza, ukutya ii-carbohydrate kunye namafutha kukhawulelwe kakhulu kolu hlobo lokutya.

I-PSMF yaqala ukwaziswa kwiminyaka yee-1970 ukunceda abantu abanokutyeba kakhulu ukuba banciphise ubunzima phantsi kolawulo lukagqirha.

Nangona kunjalo, kule minyaka imbalwa idlulileyo, ukutya kuye kwahlengahlengiswa kaninzi. Iphinda ilandelwe ngaphandle kolawulo lwezonyango, enokuba yingozi.

Isishwankathelo

I-PSMF kukutya okunesithintelo kakhulu okubandakanya ukunciphisa umda ekutyeni kweekhalori, ii-carbs, kunye namafutha kunye nokwandisa ukusetyenziswa kweprotein.

Uyenza njani iprotein-sparing eguqulweyo ngokukhawuleza

Ukutya kwahlulwe ngokwamanqanaba amabini aphambili: isigaba esinzulu kunye nesigaba sokuhlaziya.

Isigaba esinzulu sinokuhlala ukuya kwiinyanga ezi-6 kwaye kubandakanya ukunciphisa umda wokutya ikhalori ukuya kwiikhalori ezingaphantsi kwama-800 ngosuku.

Ukulandela i-PSMF, kuya kufuneka utye malunga neepesenti ezingama-0.7 zeprotheyini ngekhilogram nganye (1.5 iigrem ngekhilogram) yobunzima bomzimba. Ngokubanzi, oku kufuneka kuvele kukutya okune-protein njengokutya kweenkukhu, intlanzi, amaqanda, itshizi enamafutha asezantsi, kunye netofu.

Amafutha ongezelelweyo anjengeoyile okanye isaladi yokunxiba ayipheleli, kwaye ii-carbs zithintelwe ukuya kuthi ga kwiigram ezingama-20 okanye ngaphantsi ngemini.

Ngexesha lesigaba sokuhlaziya, ii-carbs kunye namafutha zongezwa kancinci emva kokutya, kwaye ukutya kweeprotein zemihla ngemihla kuncitshiswa kancinci nge-7-14 gram ngenyanga.

Isigaba sokuhlaziya sinokuhlala iiveki ezi-6 ukuya kwezi-8. Ukuya kuthi ga kwi-45 gram ye-carbs ivumelekile ngosuku kwinyanga yokuqala, ngelixa ukuya kwi-90 yeegram ngosuku kuvunyelwe kwinyanga yesibini ().

I-multivitamin, kunye ne-potassium, i-calcium, i-magnesium, kunye ne-sodium supplements, zisetyenziswe ngexesha lesigaba esinamandla sokunceda ukukhusela ekungabikho kwezondlo.

Isishwankathelo

I-PSMF eqhelekileyo yahlulwe yangamanqanaba amabini: isigaba esinzulu nesigaba sokuhlaziya. Ngexesha lesigaba esinzulu, ii-carbs, amafutha, kunye neekhalori zithintelwe kakhulu. Kwinqanaba lokuphinda uhlaziyeke, ukutya kongezwa ngokuthe ngcembe kukutya.

Ngaba iyasebenza ukunciphisa umzimba?

Izifundo zibonisa ukuba i-PSMF inokusebenza ukunciphisa umzimba ngokukhawuleza xa isenziwa phantsi kweliso elifanelekileyo lonyango. Kungenxa yokuba ukutya kuncinci kwiikhalori kwaye kuneprotheyini ephezulu, ekhuthaza ukwehla kobunzima.

Olunye uphononongo oluncinci olwenziwe kwishumi elinambini kwishumi elivisayo kwiPSMF lafumanisa ukuba abathathi-nxaxheba baphulukene nomndilili weepawundi ezingama-25 kwinyanga ezi-6. Oku kubalwa malunga ne-10% yabo bonke ubunzima bomzimba ().

Olunye uphando oludala, lweeveki ezi-6 kubantu abali-15 lubonise ukuba ukulandela i-PSMF kunciphise amanqatha omzimba ngeepawundi ezingama-32 (14 kg) ngaphandle kokutshintsha kakhulu ubunzima bemisipha ().

Oko kwathiwa, akucaci ukuba isebenza njani i-PSMF yokugcina ilahleko yexesha elide nokuba ingaba inokubangela ukuba ubuye ubunzima kwakhona xa ukutya okuqhelekileyo kuqalelisiwe.

Ngapha koko, uninzi lwezifundo zixela ukuba ii-dieters ziphinda zifumane ngaphezulu kwe-50% yesisindo abasiphulukayo kwisithuba seminyaka emi-2-3 yokugqiba ukutya kwePSMF ().

Olunye uphononongo kubantu abali-127 bafumanisa ukuba i-PSMF yayisebenza ngakumbi kunokutya okuneekhalori ezisezantsi zokunciphisa umzimba okwexeshana.

Nangona kunjalo, emva konyaka omnye, ukwehla kobunzima kwakufana phakathi kwamaqela, kucebisa ukuba i-PSMF ayinakho ukusebenza ngokugcina ubunzima ekuhambeni kwexesha ().

Isishwankathelo

Uphando lubonisa ukuba i-PSMF inyusa ukulahleka kwesisindo sethutyana ngelixa kugcinwa ubunzima bemisipha. Nangona kunjalo, olunye uphononongo lufumanise ukuba alunakusebenza ekuxhaseni ukwehla kobunzima kwixesha elide.

Ezinye izibonelelo ezinokubakho

Ukongeza ekuncedeni ukunciphisa umzimba ngokukhawuleza, ukulandela i-PSMF kudityaniswe nezinye izibonelelo zempilo.

Ezinye zezibonelelo zePSMF zibandakanya:

• Ukunciphisa amanqanaba e-cholesterol. Olunye uphononongo lubonise ukuba i-PSMF yexesha elifutshane inciphisile amanqanaba e-LDL (embi) ye-cholesterol ngama-20%. Nangona kunjalo, ukutya kunciphise amanqanaba e-HDL (elungileyo) ye-cholesterol ().
• Ukuphuculwa kolawulo lweswekile yegazi. Olunye uphando lufumanise ukuba ukutya okuneekhalori eziphantsi kakhulu njengePSMF kunokunceda ukuthoba amanqanaba eswekile yegazi kwabo bane-2 yeswekile (,).
• Ukunciphisa uxinzelelo lwegazi. Izifundo zibonisa ukuba isithintelo sekhalori sinokunceda ukunciphisa amanqanaba oxinzelelo lwegazi ukuphucula impilo yentliziyo ().
• Ngamana unokunceda ukukhusela isifo se-metabolic syndrome. Ukutya okuphantsi kakhulu kweekhalori kunokuphucula izinto ezininzi zesifo se-metabolic syndrome. Oku kunokunceda ukunciphisa umngcipheko wesifo sentliziyo, ukubetha, kunye nohlobo 2 lweswekile (,).

Isishwankathelo

I-PSMF inokunceda ukunciphisa i-cholesterol kunye noxinzelelo lwegazi, ukuphucula iswekile yegazi, kunye nokukhusela kwisifo se-metabolic syndrome.

Izinto ezinokubakho ezantsi

Ukulandela i-PSMF kunokuba yindlela ekhuselekileyo nesebenzayo yokunciphisa ubunzima bomzimba xa isenziwa phantsi kolawulo nokubekwa esweni kwengcali kwezempilo.

Nangona kunjalo, ukutya kunqande kakhulu, kuphantsi kakhulu kwiikhalori, kwaye kususa izondlo ezininzi ezibalulekileyo. Oku kunokunyusa umngcipheko wokunqongophala kwesondlo ukuba awujongwa ngeliso elibukhali.

I-PSMF ayifanelekanga kubantu abadala, abo banembali yokutya okungalunganga, abasetyhini abakhulelweyo okanye abancancisayo, okanye abo banesalathiso sobunzima bomzimba esingaphantsi kwama-27 ().

Akukwacetyiswa ukuba abo banembali yeenyongo okanye basuswe iinyongo zabo. Ukutya okuneekhalori eziphantsi kakhulu kunokunyusa umngcipheko weziphumo ebezingalindelekanga ezibi kwabo banezi meko ().

Ezinye zeempawu eziqhelekileyo zePSMF kunye nesithintelo sekhalori, ngokubanzi, zibandakanya utshintsho lwemood, isicaphucaphu, ukwehla kwamanqanaba amandla, kunye nokuphelelwa ngamanzi emzimbeni ().

Ngaphaya koko, ukutya okuneekhalori eziphantsi kakhulu kuhlala kukhokelela ekunciphiseni ubunzima bomzimba ngokukhawuleza, obunomngcipheko omkhulu wokufumana kwakhona ubunzima xa ukutya okuqhelekileyo kuqalelisiwe ().

Ukuncipha, ukungaguquguquki kobunzima kuqhele ukuba yinto ebhetele ngakumbi yokugcina iziphumo ixesha elide.

Isishwankathelo

Ngaphandle kolawulo lwezonyango, i-PSMF inokunyusa umngcipheko wokunqongophala kwesondlo. Inokubangela iziphumo ebezingalindelekanga ezinobulali kwaye ayicetyiswa kumaqela athile abantu.

Ukutya ukutya

Uninzi lokutya okubandakanyiweyo kwi-PSMF kukutya okune-protein, njengenkukhu, amaqanda, tofu, intlanzi kunye nokusika inyama ebomvu.

Imifuno engeyiyo yesitatshi nayo iyavunyelwa njengenxalenye yokutya ().

Nazi ezinye zokutya onokukutya njengenxalenye yePSMF:

• Iinkukhu: inkukhu engenalusu, iturkey, irhanisi, idada
• Inyama: ukusikeka kwenkomo yenkomo, inyama yehagu, imvana
• Ukutya kwaselwandle: Iflounder, yedwa, ikhowudi, ikatfish, halibut
• Imifuno engekho istatshi: Imifuno enamagqabi, ibrokholi, ikhaphetshu, icauliflower, ihlumelo laseBrussels, iseleri, iitumato, amatswele
• Ubisi olunamafutha asezantsi: cottage itshizi, itshizi, ubisi olunamafutha
• Amaqanda kunye neqanda elimhlophe
• Tofu

Isishwankathelo

I-PSMF ibandakanya ukutya okune-protein njengokutya kweenkukhu, amaqanda, itofu, intlanzi kunye nenyama ebomvu, kunye nemifuno engeyiyo enesitatshi.

Ukutya okumele kukuphephe

I-PSMF kukutya okuthintelwa kakhulu okuthintela uninzi lwee-carbs kunye namafutha ().

Nazi ezinye zokutya ekufuneka uziphephe njengenxalenye yePSMF:

• Iziqhamo: ii-apile, amaqunube, iiorenji, iidiliya, iivatala, amapere, iipesika
• Imifuno enesitatshi: iitapile, umbona, ii-ertyisi, iiparsnips
• Iinkozo: ingqolowa, iquinoa, i-oats, irhasi, i-buckwheat, i-millet
• Iimbotyi: iimbotyi ezimnyama, iilentile, iichickpeas, iimbotyi zezintso, amandongomane
• Ukutya okusetyenzisiweyo: ukutya okulula, izinto ezibhakiweyo, iitshiphusi zeetapile, ukutya okukhawulezayo, iilekese
• Iziselo ezimnandi: ijusi, iti eswiti, iziselo zemidlalo, isoda
• Iswekile kunye nezinto eziswiti: ubusi, isiraphu yemephu, iswekile yetafile, i-molasses, iswekile emdaka, isiraphu yengqolowa ephezulu-fructose
• Amafutha kunye neeoyile: ioyile yeminquma, ioyile yekhokhonathi, iioyile zemifuno, iisaladi zokunxiba, ibhotolo, imajarini
• Ubisi olunamafutha apheleleyo: iyogathi, itshizi, ubisi

Isishwankathelo

I-PSMF ithintela ukutyiwa kokutya okuphezulu kwii-carbs okanye kumanqatha.

Imenyu yesampulu

Esi sicwangciso sokutya sesampulu seentsuku ezintlanu sibonisa indlela enokujongeka ngayo iPSMF.

uMvulo

• Isidlo sakusasa: amaqanda anesipinatshi kunye neetumato
• Isidlo sasemini: Ikhowudi eyosiweyo ene-steamed broccoli
• Isidlo sangokuhlwa: Isifuba se-turkey esineebhokhwe kunye nehlumelo laseBrussels

uLwesibini

• Isidlo sakusasa: I-tofu ixabana kunye no-anyanisi, igalikhi kunye neentsimbi
• Isidlo sasemini: Inkukhu ebhakwe nge-oveni kunye nesaladi esecaleni (akukho kunxiba)
• Isidlo sangokuhlwa: iihagu zenyama yehagu eneasparagus egcadiweyo

uLwesithathu

• Isidlo sakusasa: i-omelet emhlophe yeqanda ene-zucchini, iitumato, kunye negalikhi
• Isidlo sasemini: I-catfish ebhaka kunye nekhaphetshu ebilisiweyo
• Isidlo sangokuhlwa: I-lettuce isongelwe ngenkomo yomhlaba ecekeceke, amakhowa, igalikhi, ijinja, kunye neescallions

uLwesine

• Isidlo sakusasa: I-cottage cheese enamafutha asezantsi nesinamon
• Isidlo sasemini: i-carb ephantsi ye-meatballs ene-noodle zucchini kunye neetumato
• Isidlo sangokuhlwa: I-lemon igalikhi eyosiweyo yenkukhu kunye nesaladi esecaleni

uLwesihlanu

• Isidlo sakusasa: amaqanda abilisiwe ngetyuwa nepepile
• Isidlo sasemini: I-tofu ebhaka kunye neembotyi eziluhlaza
• Isidlo sangokuhlwa: I-sirloin eyosiweyo ene-eggplant eyosiweyo nge-oveni

Isishwankathelo

Imenyu yesampulu engentla ibonelela ngezimvo zokutya ezininzi ezinokuthi zisetyenziswe kwiPSMF. Ungahlengahlengisa ngokulula ukutya okubandakanyiweyo ukuze kulungele incasa yakho.

Umgca wezantsi

Iprotein-sparing eguqulweyo ngokukhawuleza kukutya okunesithintelo okwenzelwe ukukhuthaza ukulahleka kwesisindo ngokukhawuleza ngokwandisa ukutya kweprotein kunye nokunciphisa ukusetyenziswa kweekhalori, iikhabhohs kunye namafutha.

Olunye uphononongo lufumanise lusebenzayo ukunciphisa umzimba ubunzima bexesha elifutshane kunye nophuculo kulawulo lweswekile yegazi, icholesterol, kunye noxinzelelo lwegazi.

Nangona kunjalo, inokwandisa umngcipheko wokunqongophala kwesondlo kunye nokufumana kwakhona ubunzima ekuhambeni kwexesha.

Ukongeza, ngenxa yokuthintelwa kwayo, kungcono ukuyilandela phantsi kwesikhokelo sobungcali kwezempilo ukuze wandise iziphumo kunye nokunciphisa iziphumo ebezingalindelekanga.