Iimpawu ezi-9 zokuba awutyi ngokwaneleyo

Umxholo

• 1. Amanqanaba eMandla ePhantsi
• 2. Ukulahleka kweenwele
• 3. Ukulamba rhoqo
• 4. Ukungakwazi ukukhulelwa
• 5. Imiba Yokulala
• 6. Ukucaphuka
• 7. Ukuziva Ubanda Ngalo Lonke Ixesha
• 8. Ukuqhinwa
• 9. Ixhala
• Umgca osezantsi

Ukufumana kunye nokugcina ubunzima obusempilweni kunokuba ngumceli mngeni, ngakumbi kuluntu lwanamhlanje apho ukutya kuhlala kufumaneka.

Nangona kunjalo, ukungatyi iikhalori ezaneleyo nako kunokuba yinkxalabo, nokuba kungenxa yothintelo lokutya ngenjongo, ukunciphisa ukutya okanye ezinye izizathu.

Ngapha koko, ukutya ngaphantsi kokutya rhoqo kunokukhokelela kwimicimbi yezempilo yengqondo, yomzimba kunye neemvakalelo. Nazi iimpawu ezi-9 zokuba awutyi ngokwaneleyo.

1. Amanqanaba eMandla ePhantsi

Iikhalori ziiyunithi zamandla asetyenziswa ngumzimba wakho ukuze usebenze.

Xa ungatyi iikhalori ezaneleyo, kunokwenzeka ukuba uzive udiniwe ixesha elininzi.

Inani leekhalori ezifunekayo kule misebenzi isisiseko kwisithuba seeyure ezingama-24 kubhekiswa kulo njengokuphumla kwenqanaba lokunciphisa umzimba.

Uninzi lwabantu lunendawo yokuphumla yokuphakama kunama-calories ayi-1 000 ngosuku. Ukongeza imisebenzi yomzimba kunokunyusa iimfuno zakho zemihla ngemihla ngenye yeekhalori ezili-1 000 okanye nangaphezulu.

Nangona iihormoni zikwadlala indima ekulinganisweni kwamandla, ngokubanzi ukuba uthatha iikhalori ezingaphezulu kokufunekayo, uya kugcina uninzi lwamafutha. Ukuba uthatha iikhalori ezimbalwa kunokuba kufuneka, uya kuncipha.

Ukuthintela ukufunxwa kweekhalori ezingaphantsi kwe-1 000 mihla le kunokunciphisa isantya sakho semetabolism kwaye kukhokelele ekudinweni ekubeni ungathathi iikhalori ezaneleyo ukuxhasa nemisebenzi esisiseko ekugcina uphila.

Ukutya okuncinci kakhulu kunxulunyaniswe ikakhulu namandla asezantsi kubantu abadala, ukutya kwabo kunokwehla ngenxa yokunciphisa ukutya ().

Olunye uphononongo lweembaleki zabasetyhini lufumanise ukuba ukudinwa kunokwenzeka xa ukutya ikhalori kusezantsi kakhulu ukuxhasa inqanaba eliphezulu lomsebenzi womzimba. Oku kubonakala kuxhaphakile kwezemidlalo ezigxininisa ukubhitya, njengejimnastics kunye ne-skating skating (,).

Nangona kunjalo ukusebenza komzimba okulula njengokuhamba okanye ukunyuka izitepsi kunokubangela ukuba udinwe ngokulula ukuba ikhalori olityayo lingaphantsi kweemfuno zakho.

Ukutya iikhalori ezimbalwa kunokubangela ukudinwa ngenxa yokungabikho kwamandla okwenza umthambo okanye ukwenza intshukumo engaphaya kwemisebenzi esisiseko.

2. Ukulahleka kweenwele

Ukulahleka kweenwele kunokuba luxinzelelo olukhulu.

Kuqhelekile ukuba ulahlekelwe ziinwele ezininzi mihla le. Nangona kunjalo, ukuba uqaphela inani elonyukayo leenwele eziqokelekayo kwibhrashi yakho yeenwele okanye kumsele wokuhlamba, kungangumqondiso wokuba awutyi ngokwaneleyo.

Izondlo ezininzi ziyafuneka ukugcina ukukhula okuqhelekileyo, okunempilo kokukhula kweenwele.

Ukutya okungonelanga kweekhalori, iiprotein, i-biotin, i-iron kunye nezinye izakhamzimba kungunobangela oqhelekileyo wokulahleka kweenwele (,,,,).

Ngokusisiseko, xa ungathathi iikhalori ezaneleyo kunye nezakhamzimba eziphambili, umzimba wakho uya kubeka phambili impilo yentliziyo yakho, ingqondo kunye namanye amalungu ekukhuleni kweenwele.

Ukulahleka kweenwele kunokwenzeka ngenxa yokungoneli ngokwaneleyo kweekhalori, iiprotein kunye neevithamini ezithile kunye neeminerali.

3. Ukulamba rhoqo

Ukulamba lonke ixesha yenye yeempawu ezicacileyo zokuba awutyi kutya kwaneleyo.

Izifundo ziyaqinisekisa ukuba ukuthanda ukutya kunye nokunqwenela ukutya kuyenyuka ekuphenduleni kuthintelo lwekhalori ngenxa yotshintsho kumanqanaba ehomoni alawula indlala kunye nokuzala (,,,).

Isifundo seenyanga ezintathu salandela iimpuku ezazityiswa ukutya okune-40% yeekhalori ezimbalwa kunesiqhelo.

Kufumanise ukuba amanqanaba abo okutya-okucinezela iihormone leptin kunye ne-IGF-1 yehlile kwaye imiqondiso yendlala inyuke kakhulu ().

Ebantwini, ukuthintelwa kweekhalori kunokubangela indlala kunye nokunqwenela ukutya kuzo zombini ubunzima obuqhelekileyo kunye nabantu abakhulu kakhulu.

Kwisifundo sabantu abadala abangama-58, ukusebenzisa i-40% -ikalori ethintelweyo yokutya kunyuse amanqanaba endlala malunga ne-18% ().

Ngaphezu koko, ukutya kancinci kweekhalori kubonisiwe kukonyusa imveliso yecortisol, ihormone yoxinzelelo enxulunyaniswe nendlala kunye nokwanda kwamafutha esisu (,).

Ngokusisiseko, ukuba ikhalori eyityayo iyehla kakhulu, umzimba wakho uya kuthumela imiqondiso ekuqhubela ukuba uyitye ukuze uphephe indlala.

Ukuthatha ngokungaphantsi kunokubangela iishifti ezonyusa indlala ukwenzela ukubuyekeza ukungonelanga kwekhalori kunye nokutya okunezakha-mzimba.

4. Ukungakwazi ukukhulelwa

Ukungasebenzi kungaphazamisa ukukwazi ukukhulelwa komfazi.

Ihypothalamus kunye ne-pituitary gland ekwingqondo yakho isebenza kunye ukugcina ulungelelwaniso lwehomoni, kubandakanya impilo yokuzala.

Ihypothalamus ifumana imiqondiso evela emzimbeni wakho eyazisa xa amanqanaba ehomoni efuna ukulungiswa.

Ngokusekwe kwimiqondiso eyifumanayo, i-hypothalamus ivelisa iihormoni ezikhuthaza okanye zithintele ukuveliswa kwe-estrogen, iprogesterone kunye nezinye iihomoni ngengqondo yakho yebhinqa.

Uphando lubonakalisile ukuba le nkqubo inzima inovakalelo olukhulu kutshintsho lokutya ikhalori kunye nobunzima ().

Xa ikhalori yakho yokutya okanye ipesenti yeoyile yomzimba yehla kakhulu, imiqondiso inokuphazamiseka, ekhokelela kutshintsho kwinani lamahomoni akhutshiweyo.

Ngaphandle kokulingana okufanelekileyo kwehomoni yokuzala, ukukhulelwa akunakwenzeka. Umqondiso wokuqala woku yi-hypothalamic amenorrhea, okanye ukungayi exesheni iinyanga ezintathu okanye nangaphezulu ().

Kwisifundo esidala, xa ama-36 abasetyhini abaphantsi kwesisindo kunye ne-amenorrhea okanye ukungachumi okunxulumene nesithintelo sekhalori kunyusa ukutya kwabo ikhalori kwaye bafezekisa ubunzima bomzimba obufanelekileyo, i-90% yaqala ukuya exesheni kwaye i-73% yakhulelwa ().

Ukuba uzama ukukhulelwa, qiniseka ukusebenzisa ukutya okunesondlo, okwaneleyo kwekhalori ukuze uqinisekise ukusebenza kwehomoni efanelekileyo kunye nokukhulelwa okunempilo.

Ukutya ezimbalwa iikhalori kunokuphazamisa imiqondiso yehomoni yokuzala, ekhokelela kubunzima bokukhulelwa.

5. Imiba Yokulala

Ukulala kuye kwafunyanwa kukhokelela kukunganyangeki kwe-insulin kunye nokuzuza ubunzima kwizifundo ezininzi ().

Ukongeza, ngelixa ukutya kakhulu kunokubangela ubunzima bokulala, kubonakala ngathi ukutya ngokungqongqo kungakhokelela kwingxaki zokulala.

Uphando lwezilwanyana nolwabantu lubonakalisile ukuba isithintelo sekhalori yenqanaba lendlala kukhokelela ekuphazanyisweni kokulala kunye nokuncitshiswa kokulala kancinci, okwaziwa nangokuthi bubuthongo obunzulu ().

Kwisifundo esinye sabafundi beekholeji ezingama-381, izidlo ezithintelayo kunye nezinye iingxaki zokutya zinxulunyaniswe nomgangatho wokulala ongalunganga kunye nomoya ophantsi ().

Kwesinye isifundo esincinci sabasetyhini abali-10, iiveki ezine zokutya zakhokelela kubunzima obukhulu bokulala kunye nokwehla kwexesha elichithwe kubuthongo obunzulu ().

Ukuziva ngathi ulambile kakhulu ukuba ulale okanye ukuvuka ulambile ziimpawu eziphambili zokuba awufumani ngokwaneleyo ukutya.

Ukuthatha ixesha elidlulileyo kunxulunyaniswe nokulala okungalunganga, kubandakanya ukuthatha ixesha elide ukulala kunye nokuchitha ixesha elincinci kubuthongo obunzulu.

6. Ukucaphuka

Ukuba izinto ezincinci ziqalisile ukuseta, inokuba inxulumene nokungatyi ngokwaneleyo.

Ewe, ukuba nochuku yayiyenye yemicimbi eyafunyanwa ngabafana abafumana isithintelo sekhalori njengenxalenye yovavanyo lweNdlala yaseMinnesota ngexesha leMfazwe yesibini ().

La madoda aphuhlise uvakalelo kunye nezinye iimpawu ngelixa besebenzisa umndilili we-1,800 yeekhalori ngemini, ezazichazwa njenge "semi-indlala" kwiimfuno zabo zekhalori. Izidingo zakho zinokuba sezantsi, kunjalo.

Uphononongo lwamva nje lweekholeji ezingama-413 kunye nezikolo zamabanga aphakamileyo zikwafumanise ukuba ukucaphuka kunxulunyaniswa nokutya kunye neepateni zokutya ezinqandayo ().

Ukugcina imood yakho kwi-keel, ungavumeli ukuba iikhalori zakho zehle kakhulu.

Ukuthatha ikhalori ephantsi ixesha elide kunye neendlela zokutya ezithintelweyo kunxulunyaniswa nokucaphuka kunye nokudakumba.

7. Ukuziva Ubanda Ngalo Lonke Ixesha

Ukuba uhlala uziva ubanda, ukungatyi ukutya okwaneleyo kunokuba ngunobangela.

Umzimba wakho ufuna ukutshisa inani elithile leekhalori ukuze wenze ubushushu kunye nokugcina ubushushu bomzimba obuphilileyo, obutofotofo.

Ngapha koko, kwanothintelo lwekhalori oluphakathi lubonakalisiwe kubushushu obuphantsi bomzimba.

Kuphononongo lweminyaka emithandathu olulawulwayo lwabantu abadala abangama-72 abakwiminyaka ephakathi, abo batya i-avareji yeekhalori ezili-1,769 yonke imihla babenamaqondo obushushu asezantsi emzimbeni kunamaqela athe atya ii-calories ezingama-2,300-2,900, ngaphandle kokusebenza ngokwasemzimbeni ().

Kuhlalutyo olwahlukileyo lwesifundo esinye, iqela elithintelwe ikhalori lifumene ukwehla kwamanqanaba e-T3 yehomoni, ngelixa amanye amaqela engakhange enze njalo. I-T3 yincindi yamadlala enceda ukugcina ubushushu bomzimba, phakathi kweminye imisebenzi ().

Kolunye uphononongo lwabafazi abatyebe kakhulu abali-15, amanqanaba e-T3 ehle nge-66% ngexesha leeveki ezisibhozo apho abasetyhini besebenzisa iikhalori ezingama-400 kuphela ngosuku ().

Ngokubanzi, kokukhona usika iikhalori ngokungqongqo, kokubandayo kunokwenzeka ukuba uzive.

Ukusetyenziswa kweekhalori ezimbalwa kunokubangela ukwehla kobushushu bomzimba, obunokubangelwa ngokuyinxalenye kumanqanaba asezantsi e-T3 hormone ye-thyroid.

8. Ukuqhinwa

Ukuhamba kwamathumbu rhoqo kunokuhambelana nokutya okungonelanga kwekhalori.

Oku akumangalisi, kuba ukutya ukutya okuncinci kakhulu kuya kukhokelela kwinkunkuma encinci kwindlela yakho yokwetyisa.

Ukuqunjelwa kuchazwa njengokuhamba kwamathumbu amathathu okanye ambalwa ngeveki okanye ukuba nezitulo ezincinci, ekunzima ukudlula kuzo. Oku kuqheleke kakhulu kubantu abadala kwaye kunokuba mandundu kukutya okungalunganga.

Olunye uphononongo oluncinci lwabantu abadala be-18 bafumanisa ukuba ukuqhina kwenzeka rhoqo kwabo bangakhange basebenzise iikhalori ezaneleyo. Oku kuyinyani nokuba banokufumana ifayibha eninzi, ihlala ithathwa njengeyona nto ibaluleke kakhulu ekusebenzeni kakuhle kwamathumbu ().

Ukutya ukutya kunye nokutya ukutya okuncinci kunokubangela ukuqunjelwa kubantu abancinci ngenxa yesantya sokunciphisa umzimba.

Kuphononongo lwabasetyhini abaneminyaka engama-301 abasekholejini, ezona ndlela zokutya zingqongqo zazinokubakho ukuqhina kunye nezinye iingxaki zokwetyisa ().

Ukuba unengxaki rhoqo, kubalulekile ukuba ujonge inani lokutya okutyayo kwaye uvavanye ukuba uyonela.

Ukutya ngokungqongqo kunye nokutya okungaphantsi kunokukhokelela ekuqunjelweni, ngokuyinxenye ngenxa yemveliso encinci yenkunkuma yokwenza isitulo kunye nokuhamba kancinci kokutya ngendlela yokugaya ukutya.

9. Ixhala

Nangona ukutya ngokwako kungakhokelela kuxinzelelo, uxinzelelo olucacileyo lunokwenzeka ekuphenduleni ukutya okuncinci kakhulu kweekhalori.

Kwisifundo esikhulu sentsha engaphezulu kwama-2 500 eAustralia, iipesenti ezingama-62 zalabo babebekwa njengabatyiswa abagqithisileyo baxela amanqanaba aphezulu oxinzelelo kunye noxinzelelo ().

Ukuxhalaba kuye kwaqwalaselwa nakubantu abatyebe kakhulu abatya ukutya okunama-calories asezantsi kakhulu.

Kuphononongo olulawulwayo lwabantu abangama-67 abatyebe kakhulu abatya ii-calories ezingama-400 okanye ezingama-800 ngosuku kangangenyanga enye ukuya kwezintathu, phantse ama-20% abantu kuwo omabini la maqela axele ukwanda koxinzelelo ().

Ukunciphisa ixhala ngelixa uzama ukunciphisa umzimba, qiniseka ukuba usebenzisa iikhalori ezaneleyo kwaye utya ukutya okusempilweni okubandakanya ukutya okuninzi okunentlanzi okunamafutha ukuqinisekisa ukuba ufumana i-omega-3 fatty acids, enokunceda ukunciphisa uxinzelelo ().

Ukuthatha ikhalori ephantsi kakhulu kunokukhokelela kwiimvakalelo, uxinzelelo kunye noxinzelelo kulutsha nakubantu abadala.

Umgca osezantsi

Nangona ukutya kakhulu kunyusa umngcipheko wokuba neengxaki zempilo, ukutya ngaphantsi kokutya kunokuba yingxaki.

Oku kuyinyani ngokukodwa kuthintelo lwekhalori olunzima okanye olungapheliyo. Endaweni yoko, ukunciphisa umzimba ngokuzinzileyo, qiniseka ukuba utye ubuncinci iikhalori ezili-1,200 ngemini.

Ukongeza, jonga ezi mpawu zili-9 zokuba unokufuna ukutya okungaphezulu kunoko ukwenzayo ngoku.