Izizathu ezili-11 zokuba ukutya okwenyani kukunceda ukuba unciphise umzimba

Umxholo

• Kukuthini ukutya okwenyani?
• 1. Ukutya okwenene kunesondlo
• 2. Bapakishwe ngeProteni
• 3. Ukutya okwenyani Akuqulethe iiSuars ezicokisekileyo
• 4. Ziphakamile kwiFiber Soluble
• 5. Ukutya okwenyani kunePolyphenols
• 6. Ukutya okuyinyani akuqulathanga Amafutha eTshintshiweyo angengowamvelo
• 7. Baza kukunceda utye kancinci kancinci
• 8. Ukutya okwenyani kunganciphisa iiShukela
• 9. Ungatya ukutya okuninzi kwaye wehlise ubunzima bomzimba
• 10. Baza kunciphisa ukuSetyenziswa koKutya okuPhuculweyo
• 11. Ukutya okwenyani kuyakukunceda wenze utshintsho kwindlela yokuphila
• Umgca osezantsi

Ayisiyongxaki yokuba ukunyuka ngokukhawuleza kokutyeba kakhulu kwenzeke ngexesha elifanayo ukutya okucwangcisiweyo okuphezulu kwaba kufumaneka ngakumbi.

Nangona ukutya okucwangcisiweyo kakhulu kufanelekile, zipakishwe ziikhalori, izondlo ziphantsi kwaye zonyusa umngcipheko wezifo ezininzi.

Kwelinye icala, ukutya okwenyani kunempilo kwaye kunokukunceda ukunciphisa umzimba.

Kukuthini ukutya okwenyani?

Ukutya okwenyani kukutya okukodwa okutyebileyo kwiivithamini kunye neeminerals, kuswela izongezo zemichiza kwaye uninzi lwazo alusetyenziswanga.

Nantsi imizekelo embalwa:

• Iiapile
• Iibhanana
• iimbwe zechai
• Ibrokholi
• Kale
• Amaqunube
• Utamatisi
• Iibhatata
• irayisi emdaka
• Islamoni
• Amaqanda apheleleyo
• Inyama engalungiswanga

Kukho ukutya okuninzi okwenyani kwiqela ngalinye lokutya, ke kukho uluhlu oluninzi onokulubandakanya ekutyeni kwakho.

Nazi izizathu ezili-11 zokuba ukutya okwenyani kunokukunceda ukunciphisa umzimba.

1. Ukutya okwenene kunesondlo

Ukutya okupheleleyo, okungasetyenziswanga kokutya kunye nezilwanyana kugcwele iivithamini kunye neeminerals ezilungele impilo yakho.

Kwelinye icala, ukutya okucutshungulwayo kuphantsi kwimicronutrients kwaye kunokunyusa umngcipheko weengxaki zempilo (,).

Ukutya okucutshungulwayo kunokunciphisa ukunciphisa umzimba ngeendlela ezininzi.

Umzekelo, ukutya kokutya okugqityiweyo okunganikezeli nge-iron eyaneleyo kunokuchaphazela amandla akho omthambo, kuba intsimbi iyafuneka ukuhambisa ioksijini emzimbeni wakho. Oku kuya kunciphisa amandla akho okutshisa iikhalori ngokwenza umthambo ().

Ukutya okunezakhamzimba ezincinci kunokukuthintela ekunciphiseni umzimba ngokwenza uzive uhluthi emva kokutya.

Olunye uphononongo kubantu abangama-786 bathelekisa iimvakalelo zabathathi-nxaxheba xa babesidlweni esinemicronutrient encinci xa kuthelekiswa nokutya okunemicronutrient ephezulu.

Phantse i-80% yabathathi-nxaxheba baziva begcwele emva kokutya kwisondlo esine-micronutrient yokutya, nangona besitya iikhalori ezimbalwa kunesondlo esincinci se-micronutrient ().

Xa uzama ukwandisa ukutya kwakho izondlo, ukutya ukutya okwenyani yindlela eya kuyo. Ziqulathe iintlobo zezondlo ekunzima ukuzifumana kwisongezelelo esinye, kubandakanya izixube zezityalo, iivithamini kunye neeminerali.

Izakha mzimba kukutya okupheleleyo nazo zihlala zisebenza ngcono kunye kwaye kunokwenzeka ukuba zisinde ekuguqulweni kunezongezo ().

Ukutya okunotyebileyo kwizakhamzimba kunokunceda ekulahlekelweni ngamafutha ngokuphucula ukusilela kwesondlo kunye nokunciphisa indlala.

2. Bapakishwe ngeProteni

Iiprotheyini sesona sondlo sibalulekileyo sokulahleka kwamafutha.

Inceda ukonyusa imetabolism yakho, ukunciphisa indlala kwaye ichaphazele ukuveliswa kwehormoni ezinceda ukulawula ubunzima (,,).

Ukukhetha kwakho ukutya kwiprotheyini kubaluleke kakhulu njengokutya kwakho. Ukutya okwenyani kungumthombo ongcono weprotheni kuba kungacutshungulwa kakhulu.

Ukulungiswa kokutya kunokwenza ii-amino acid ezininzi ukuba zibesisondlo kwaye zingafumaneki emzimbeni. Oku kubandakanya i-lysine, tryptophan, methionine kunye necysteine.

Kungenxa yokuba iiproteni zisabela ngokulula kwiswekile kunye namafutha abandakanyeka ekusebenzeni ukwenza indibaniselwano enzima (9).

Imithombo yonke yeeprotheyini iphakama kakhulu kwiiprotheyini kwaye iphantsi kweekhalori, ezibenza ngcono ukulahleka kwamafutha.

Umzekelo, ii-ounces eziyi-3.5 (i-100 yeigram) yehagu, ukutya okwenyani, ine-21 yeeprotein kunye neekhalori ezili-145 (10).

Okwangoku, inani elifanayo lebhekoni, ukutya okucutshungulwayo, kune-12 gram yeprotheni kunye neekhalori ezingama-458 (11).

Ukutya okwenyani kweeprotein kubandakanya ukusika inyama, amaqanda, iimbotyi kunye namandongomane. Unokufumana uluhlu olukhulu lokutya okuphezulu kwiprotheni kweli nqaku.

Iiprotheyini sesona sondlo sibalulekileyo sokulahleka kwamafutha. Ukutya okuyinyani yimithombo engcono yeprotheni kuba zincinci zenziwe kwaye zihlala zineprotein eninzi kunye namafutha amancinci.

3. Ukutya okwenyani Akuqulethe iiSuars ezicokisekileyo

Iswekile yendalo efumaneka kwiziqhamo nakwimifuno ayifani noshukela ocoliweyo.

Iziqhamo nemifuno ziqulathe iswekile yendalo, kodwa zikwabonelela nangezinye izondlo ezifana nefayibha, iivithamini kunye namanzi, eziyimfuneko njengenxalenye yokutya okunezakha mzimba.

Kwelinye icala, iswekile esulungekisiweyo, ihlala ifakwa ekutyeni okusetyenzwe. Ezona ntlobo zimbini zixhaphakileyo zeswekile ezongeziweyo ziphezulu-fructose ingqolowa yeswekile kunye neswekile yetafile.

Ukutya okuphezulu kwiswekile esulungekileyo kuhlala kuphezulu kwiikhalori kwaye kubonelela ngezibonelelo ezimbalwa zempilo. I-ayisikhrim, iikeyiki, iicookies kunye neelekese zizinto nje ezimbalwa ezinetyala.

Ukutya ngakumbi koku kutya kunxulunyaniswa nokutyeba kakhulu, ke ukuba isisindo sakho yinjongo, kungcono ukuba ubanciphise (,).

Iswekile esulungekisiweyo nayo yenza okuncinci ukukugcina ugcwele. Izifundo zibonisa ukuba ukutya kakhulu iswekile esulungekisiweyo kunokwandisa imveliso yehormone yendlala kunye nokunciphisa amandla engqondo okukwenza uzive ugcwele (,).

Kuba ukutya okwenyani akuqulathanga nasiphi na iswekile esulungekisiweyo, lukhetho olungcono kakhulu ekulahlekeni kobunzima.

Ukutya okwenyani akuqulathi iswekile eyongeziweyo kwaye kunezinye izondlo ezilungele impilo yakho. Ukutya okuphezulu kwiswekile eyongeziweyo kuhlala kuphezulu kwiikhalori, akufani nokuzalisa kunye nokwandisa umngcipheko wokutyeba kakhulu.

4. Ziphakamile kwiFiber Soluble

Ifayibha enyibilikayo ibonelela ngezibonelelo ezininzi zempilo, kwaye enye yazo inceda ekulahlekeni kobunzima.

Idityaniswa namanzi emathunjini ukwenza ijeli eshinyeneyo, kwaye inganciphisa umdla wakho wokutya ngokucothisa ukuhamba kokutya emathunjini ().

Enye indlela ifayibha enyibilikayo inokunciphisa ukutya kukuchaphazela ukuveliswa kwamahomoni abandakanyekayo kulawulo lwendlala.

Izifundo zifumanise ukuba ifayibha enyibilikayo inokunciphisa imveliso yehomoni ekwenza ukuba ulambe (,).

Ngaphezulu, inokunyusa imveliso yehormoni ekugcina uzive ugcwele, kubandakanya icholecystokinin, iglucagon-efana nepeptide-1 kunye nepeptide YY (,).

Ukutya okwenyani kuhlala kunefayibha enyibilikayo kunokutya okucwangcisiweyo. Imithombo emikhulu yefayibha enyibilikayo ibandakanya iimbotyi, imbewu yeflakisi, ibhatata kunye neeorenji.

Ngokufanelekileyo, jolisa ukutya ifibre eyaneleyo yonke imihla ekutyeni okupheleleyo kuba zibonelela ngezinye izondlo. Nangona kunjalo, abantu abasokolayo ukutya ifayibha eyaneleyo banokufumana isongezelelo siluncedo.

Ifayibha enyibilikayo inokukunceda ukunciphisa umzimba ngokunciphisa ukutya kwakho. Imithombo yokutya yokwenyani yefayibha enyibilikayo ibandakanya iitapile, iimbotyi, iziqhamo kunye nemifuno.

5. Ukutya okwenyani kunePolyphenols

Ukutya kwezityalo kune polyphenols, eneempawu zokulwa ne-antioxidant ezikhusela kwizifo kwaye zinokukunceda ukunciphisa umzimba (,).

Iipolyphenols zingahlulwa zibe ziindidi ezininzi, kubandakanya iilignans, ii-stilbenoids kunye ne-flavonoids.

Enye ye-flavonoid enxulunyaniswa nokulahleka kwesisindo yi-epigallocatechin gallate (EGCG). Itholakala kwiti eluhlaza kwaye inikezela ezininzi izibonelelo zayo ezicetywayo.

Umzekelo, i-EGCG inokunceda ukwandisa iimpembelelo zehomoni ezichaphazelekayo ekutshiseni amafutha, njenge-norepinephrine, ngokunqanda ukonakala ().

Izifundo ezininzi zibonisa ukuba ukusela iti eluhlaza kunokukunceda utshise iikhalori ezingaphezulu. Uninzi lwabantu kwezi zifundo lutshisa i-3-4% yeekhalori yonke imihla, ke umntu oqhelekileyo otshisa ii-calories ezingama-2 000 ngosuku angatshisa ii-calories ezingama-60-80 (,,).

Ukutya okwenyani kungumthombo omkhulu wee-polyphenols, eziyimolekyuli yezityalo ezineempawu zokulwa ne-antioxidant. Ezinye iipolyphenols zinokunceda ekulahlekelweni ngamafutha, njenge-epigallocatechin gallate kwiti eluhlaza.

6. Ukutya okuyinyani akuqulathanga Amafutha eTshintshiweyo angengowamvelo

Ukuba kukho into enye izazinzulu ezivumelana ngayo, kukuba amafutha okuhambisa angalunganga ayimpilo yakho kunye nesinqe sakho.

La mafutha enziwe ngokumpompa iimolekyuli zehydrogen kwioyile yemifuno, etshintsha ukusuka kulwelo ukuya kokuqinileyo.

Olu nyango lwenzelwe ukonyusa ubomi beshelufu bokutya okucutshungulwayo, njengeekuki, iikeyiki kunye needonathi (26).

Izifundo ezininzi zifumanise ukuba ukutya rhoqo amafutha okuhambisa okungeyonyani kuyonakalisa impilo yakho kunye nesinqe sakho (26,,).

Umzekelo, olunye uphononongo lufumanise ukuba iinkawu ezitye ukutya okunamafutha okwenyukayo zonyusa ubunzima bazo nge-7.2%, ngokomndilili, xa kuthelekiswa neenkawu ezazitya ukutya okunotyebileyo kumafutha e-monounsaturated, anjengezo zifunyenwe kwioyile yomnquma.

Into enomdla kukuba onke amanqatha afunyenwe ziinkawu aya ngqo esiswini, nto leyo eyonyusa umngcipheko wesifo sentliziyo, uhlobo lweswekile 2 kunye nezinye iimeko zempilo ().

Ngethamsanqa, ukutya okwenyani akuqulathanga mafutha okuhambisa.

Eminye imithombo njengenkomo yenkomo, inyama yenkomo kunye neyegusha ziqulathe amafutha endalo. Izifundo ezininzi zifumanise ukuba, ngokungafaniyo namanqatha okuhambisa angengowamvelo, amafutha endalo awanabungozi (,).

Amafutha e-Artificial transuction anyusa ukuzuza kwamafutha kunye nokunyusa umngcipheko wezifo ezininzi eziyingozi. Ukutya okwenyani akuqulathanga mafutha okuhambisa angengowakhe.

7. Baza kukunceda utye kancinci kancinci

Ukuthatha ixesha kunye nokutya kancinci sisiqwenga seengcebiso zokwehla kwesisindo esoloko singahoywa.

Nangona kunjalo, ukutya kancinci kunika ingqondo yakho ixesha elininzi lokuqhubekeka nokutya kwakho kwaye uqaphele xa kugcwele ().

Ukutya okwenyani kunokukunceda ukucothisa ukutya kwakho kuba zihlala zinobungqingili, ubungqingqwa obunobumba obuninzi obufuna ukuhlafunwa ngakumbi. Esi senzo silula sinokukunceda ukuba unciphise umzimba ngokwenza uzive ugcwele ngenani elincinci lokutya.

Umzekelo, uphononongo kumadoda angama-30 afumanisa ukuba abo bahlafuna rhoqo amaxesha angama-40 batya ukutya okungaphantsi nge-12% kunabo bahlafuna amaxesha ali-15.

Olu phononongo lukwabonise ukuba abathathi-nxaxheba abahlafuna ukuluma amaxesha angama-40 babenayo incindi yehormone yendlala egazini labo emva kwesidlo, kunye nokuzala okupheleleyo kwamahomoni eglucagon-njenge peptide-1 kunye necholecystokinin ().

Ukutya okwenyani kunokukunceda utye kancinci ngokwenza ukuba uhlafune ngakumbi. Oku kunokunciphisa ukutya kwakho kwaye kukushiye wanelisekile kukutya okuncinci.

8. Ukutya okwenyani kunganciphisa iiShukela

Owona mceli mngeni mkhulu ekunciphiseni ubunzima ayisoloko kukutya, kodwa endaweni yoko kukuxhathisa iminqweno yokutya okuneswekile.

Lo ngumceli mngeni, ngakumbi ukuba ungumntu otya iilekese ezininzi.

Iziqhamo ezinje ngamaqunube kunye neziqhamo zamatye zinokubonelela ngokulungiswa okuswiti okunempilo, ukunceda ukwanelisa iminqweno eswiti xa uqala ukunciphisa ukutya iswekile.

Kukwalungile ukwazi ukuba ukhetho lwakho lwencasa aluhlali ngonaphakade kwaye lunokutshintsha njengoko utshintsha indlela otya ngayo. Ukutya ukutya okwenyani kunokunceda incasa yakho ikwazi ukuziqhelanisa kwaye inkanuko yeswekile yakho yehle ngokuhamba kwexesha, okanye inyamalale (34).

Ukutya okwenyani kubonelela ngokulungiswa okuswiti okunempilo. Ukutya ukutya okwenyani kunokunceda incasa yakho ihambelane, inciphise inkanuko ekuhambeni kwexesha.

9. Ungatya ukutya okuninzi kwaye wehlise ubunzima bomzimba

Olunye uncedo olukhulu lokutya okwenyani kukuba bagcwalisa ngaphezulu kwepleyiti kunokutya okucutshungulwayo, ngelixa babonelela ngeekhalori ezimbalwa.

Kungenxa yokuba ukutya okwenyani okuninzi kunesabelo esihle somoya namanzi, esingenazikhalori (,).

Umzekelo, iigram ezingama-226 (isiqingatha sephawundi) yethanga eliphekiweyo liqukethe malunga neekhalori ezingama-45 kwaye zingathatha indawo enkulu kwisitya sakho kunesilayi esinye sesonka esineekhalori ezingama-66 (37, 38).

Ukutya okuneekhalori ezimbalwa kunye nomthamo ongaphezulu kunokukugcwalisa ngaphezulu kokutya okuneekhalori ezininzi kunye nevolumu encinci. Basolula isisu, kwaye ii-receptors ezolulayo zesisu zibonisa ukuba ingqondo iyeke ukutya.

Ingqondo iyaphendula ngokuvelisa iihormoni ezinciphisa ukutya kwakho kwaye zonyuse iimvakalelo zakho zokugcwala (,).

Ukukhetha ukutya okuphezulu okuphezulu kodwa ubuninzi beekhalori kubandakanya ithanga, ukhukhamba, amajikijolo kunye neepopcorn ezinomoya.

Ukutya okwenyani kuhlala kuneekhalori ezimbalwa kwigram kunokutya okucwangcisiweyo. Ukutya okumnandi okuphezulu kwevolumu kubandakanya ithanga, ukhukhamba, amaqunube kunye nepopcorn enomoya.

10. Baza kunciphisa ukuSetyenziswa koKutya okuPhuculweyo

Ukutyeba kakhulu yingxaki enkulu yezempilo kwihlabathi liphela, enabantu abangaphezulu kwe-1.9 yezigidigidi ngaphezulu kweminyaka ye-18 echazwe njengotyebileyo okanye otyebileyo ().

Into enomdla kukuba, ukunyuka okukhawulezayo kokutyeba kakhulu kwenzeka ngexesha elinye apho ukutya okucwangcisiweyo kakhulu kufumaneke ngokubanzi.

Umzekelo wolu tshintsho unokubonwa kolunye uphononongo oluqwalasele imeko yokutya okusetyenzisiweyo kunye nokutyeba kakhulu eSweden phakathi kwe1960 kunye ne2010.

Uphononongo lufumanise ukonyuka kwe-142% ekusebenziseni ukutya okugqitywe kakhulu, ukonyuka kwe-315% kwisoda kunye ne-367% yokwanda kokutya okutyiwa kakhulu, okunje ngeetshiphusi kunye neelekese.

Kwangelo xesha, izinga lokutyeba liphindaphindwe kabini, ukusuka kwi-5% ngo-1980 ukuya ngaphezulu kwe-11% ngo-2010 ().

Ukutya ukutya okwenyani ngakumbi kunciphisa ukutyiwa kokutya okugqityiweyo okunika izakhamzimba ezimbalwa, zipakishwe ngeekhalori ezingenanto kwaye zonyusa umngcipheko wezifo ezininzi ezinxulumene nezempilo ().

Ukutya ukutya okwenyani ngakumbi kunciphisa ukungeniswa kokutya okucwangcisiweyo, ukunciphisa umngcipheko wokutyeba kakhulu.

11. Ukutya okwenyani kuyakukunceda wenze utshintsho kwindlela yokuphila

Ukulandela ukutya okwahlukileyo kunokukunceda ukunciphisa umzimba ngokukhawuleza, kodwa ukukugcina ngowona mceli mngeni mkhulu.

Uninzi lokutya okunokukunceda ufikelele usukelo lwakho ngokuthintela amaqela okutya okanye ukunciphisa kakhulu iikhalori.

Ngelishwa, ukuba indlela yabo yokutya yinto ongenakukwazi ukuyigcina ixesha elide, ke ukugcina ubunzima kunokuba ngumzabalazo.

Kulapho ukutya ukutya okunotye kukutya okwenyani kunokukunceda ukuba unciphise umzimba kwaye ugcine ezo zibonelelo zihlala ixesha elide. Itshintsha ukujolisa kwakho kukhetho lokutya olungcono esinqeni sakho nakwimpilo yakho.

Nangona le ndlela yokutya inokuthetha ukuba ukunciphisa umzimba kuthatha ixesha elide ukuba kwenzeke, kunokwenzeka ukuba ugcine oko uphulukana nako ngenxa yokuba wenze utshintsho kwindlela yokuphila.

Ukutshintsha ukugxila ekutyeni ukutya okunokwenyani, endaweni yokulandela ukutya, kunokukunceda ukunciphisa umzimba kwaye kugcine ixesha elide.

Umgca osezantsi

Ukutya okunotye ngokutya okwenyani kulungile empilweni yakho kwaye kunokukunceda ukunciphisa umzimba.

Ukutya okwenyani kunesondlo, kuneekhalori ezimbalwa kwaye kugcwaliswa ngakumbi kuninzi lokutya okugqityiweyo.

Ngokumane ubeke endaweni yokutya okwenziweyo kwisidlo sakho kunye nokutya okuyinyani, ungathatha inyathelo elikhulu lokuphila impilo esempilweni.

Ngaphezu koko, ukuphucula umkhwa wokutya ukutya okwenyani- kunokulandela ukutya okwexeshana- kuya kwenza kube lula kuwe ukugcina ukulahleka kwamafutha ixesha elide.

Okungakumbi malunga nokunciphisa umzimba:

• Ama-20 Uninzi lokuPhulukana noBunzima bokutya okuHlobo kwiPlanethi
• Ukutya okuThintelwayo xa kuzanywa ukunciphisa umzimba
• Iindlela ezingama-30 ezilula zokuNciphisa ubunzima ngokwendalo (ixhaswa yiSayensi)