Ukutya okuSirtfood: Isikhokelo esineenkcukacha saBaqalayo

Umxholo

• Yintoni iSirtfood Diet?
• Ngaba iyasebenza?
• Ukulandela njani ukutya okuSirtfood
• Isirtfood ijusi eluhlaza
• Isigaba sokuqala
• Isigaba sesibini
• Emva kokutya
• Ngaba iiSirtfoods zezona superfoods zintsha?
• Ngaba isempilweni kwaye izinzile?
• Ukhuseleko kunye neziphumo ebezingalindelekanga
• Umgca wezantsi

Ukutya okuqhelekileyo okuqhelekileyo kubonakala ngathi kuvela rhoqo, kwaye iSirtfood Diet yenye yezakutshanje.

Iye yathandwa ngabantu abadumileyo eYurophu kwaye idume ngokuvumela iwayini ebomvu kunye netshokholethi.

Abenzi bayo bayanyanzelisa ukuba ayisiyomfashini, kodwa endaweni yoko bathi "ii-sirtfoods" ziyimfihlo yokuvula ukulahleka kwamafutha kunye nokuthintela izifo.

Nangona kunjalo, iingcali zezempilo zilumkisa ukuba le ndlela yokutya ayinakuphila ngokuxhamla kwaye ingaba yinto engalunganga.

Eli nqaku libonelela ngovavanyo olusekwe kubungqina bokutya kweSirtfood kunye nezibonelelo zayo ezinokubakho kwezempilo.

Yintoni iSirtfood Diet?

Oosomashishini ababini abadumileyo abasebenzela indawo yokuzivocavoca yabucala e-UK baphuhlise iSirtfood Diet.

Babhengeza ukutya njengokutya okutsha okuguqukayo kunye nesicwangciso sempilo esisebenza ngokuguqula "ijini yofele" yakho.

Oku kutya kusekwe kuphando kwii-sirtuins (i-SIRTs), iqela leeprotein ezisixhenxe ezifunyenwe emzimbeni eziye zaboniswa ukuba zilawula imisebenzi eyahlukeneyo, kubandakanya imetabolism, ukudumba kunye nexesha lokuphila ().

Izinto ezithile zezityalo zendalo zinakho ukwandisa amanqanaba ezi proteni emzimbeni, kwaye ukutya okuqulathiweyo kuye kwabizwa ngokuba yi "sirtfoods."

Uluhlu lwe "sirtfoods eziphezulu ezingama-20" ezibonelelwe yiSirtfood Diet kubandakanya ():

• kudala
• isiselo somdiliya esibomvu
• amaqunube
• itswele
• isoya
• iparsley
• ioli yeoli yomnquma eyongezelelweyo
• itshokholethi emnyama (85% cocoa)
• matcha green tea
• ibhreythi
• I-turmeric
• iminqwazi
• arugula (irokethi)
• iliso lentaka ilili
• ukuloba
• Imihla yeMedjool
• I-chicory ebomvu
• iiblueberries
• capers
• kofu

Ukutya kudibanisa i-sirtfoods kunye nesithintelo sekhalori, zombini ezinokubangela ukuba umzimba uvelise amanqanaba aphezulu e-sirtuins.

Incwadi yokutya okuSirtfood ibandakanya izicwangciso zokutya kunye neeresiphi zokulandela, kodwa zininzi ezinye iincwadi zokupheka zeSirtfood Diet ezikhoyo.

Abadali bokutya bathi ukulandela iSirtfood Diet kuya kukhokelela ekunciphiseni ubunzima ngokukhawuleza, konke ngelixa kugcinwa ubunzima bemisipha kunye nokukhusela kwizifo ezinganyangekiyo.

Nje ukuba ukugqibile ukutya, uyakhuthazwa ukuba uqhubeke nokubandakanya ii-sirtfoods kunye nokutyikitywa kokutya okutyikityayo ijusi eluhlaza kukutya okuqhelekileyo.

Ukutya okuSirtfood kusekwe kuphando kwii-sirtuins, iqela leeproteni ezilawula imisebenzi eliqela emzimbeni. Ukutya okuthile okubizwa ngokuba yi-sirtfoods kunokubangela ukuba umzimba uvelise ngakumbi kwezi proteni.

Ngaba iyasebenza?

Ababhali beSirtfood Diet benza amabango anenkalipho, kubandakanya ukuba ukutya kunokuphinda kunciphise ukwehla kobunzima, kuvule i "geny skinny," kwaye kuthintele izifo.

Ingxaki abukho ubungqina obuninzi obubuyisela ezi mabango.

Ukuza kuthi ga ngoku, abukho ubungqina obukholisayo bokuba iSirtfood Diet inegalelo elincomekayo ekulahlekeni kwesisindo kunayo nayiphi na enye indlela yokutya ethintelweyo yeekhalori.

Kwaye nangona uninzi loku kutya kuneempawu ezinempilo, akubangakho zifundo zexesha elide zabantu zokufumanisa ukuba ngaba ukutya ukutya okunotye kwi-sirtfoods kunazo naziphi na izibonelelo ezibonakalayo zempilo.

Nangona kunjalo, incwadi yeSirtfood Diet inika ingxelo ngeziphumo zesifundo sokuqhuba esenziwe ngababhali kwaye ibandakanya abathathi-nxaxheba abangama-39 kwiziko labo lokomelela.

Nangona kunjalo, iziphumo zolu phononongo zibonakala ngathi azikapapashwa kwenye indawo.

Kwiveki e-1, abathathi-nxaxheba balandela ukutya kunye nokuzilolonga yonke imihla. Ekupheleni kweveki, abathathi-nxaxheba baphulukene nomndilili we-7 yeephawundi (3.2 kg) kwaye bagcinwa okanye bafumana ubunzima bemisipha.

Nangona kunjalo, ezi ziphumo azothusi. Ukuthintela ukutya kwakho ikhalori kwi-calories ezili-1 000 kunye nokuzilolonga ngaxeshanye kuya kusoloko kubangela ukulahleka kobunzima.

Nokuba kunjalo, olu hlobo lokulahleka kwesisindo ngokukhawuleza alunyanisekanga kwaye aluhlali ixesha elide, kwaye olu phononongo alulandelanga abathathi-nxaxheba emva kweveki yokuqala ukubona ukuba bazuze ubunzima, emva koko kunjalo.

Xa umzimba wakho unqatshelwe amandla, usebenzisa iivenkile zamandla ezingxamisekileyo, okanye i-glycogen, ukongeza kumanqatha avuthayo nakwizihlunu.

Imolekyuli nganye yeglycogen ifuna iimolekyuli ezi-3-4 zamanzi ukuba zigcinwe. Xa umzimba wakho usebenzisa i-glycogen, iyawasusa nawo la manzi. Yaziwa ngokuba "bubunzima bamanzi."

Kwiveki yokuqala yokuthintela kakhulu ikhalori, malunga nesinye kwisithathu kuphela sokulahleka kobunzima buvela kumanqatha, ngelixa ezinye izibini ezibini zivela emanzini, kwimisipha kunye ne-glycogen (,).

Ngokukhawuleza ukuba ukwanda kwekhalori yakho kwanda, umzimba wakho uzalisa iivenkile zayo zeglycogen, kwaye ubunzima buyabuya buye ngqo.

Ngelishwa, olu thintelo lwekhalori lunokubangela ukuba umzimba wakho wehlise i-metabolic rate, ikwenze ukuba udinga neekhalori ezimbalwa ngosuku ngamandla kunokuba ngaphambili (,).

Kungenzeka ukuba oku kutya kunokukunceda ulahlekelwe ziikhilogram ezimbalwa ekuqaleni, kodwa kuya kubuya ngokukhawuleza emva kokuba ukutya kugqityiwe.

Ngokubhekisele ekuthinteleni isifo, iiveki ezi-3 mhlawumbi azide zide ukuba zibenempembelelo yexesha elide.

Kwelinye icala, ukongeza ii-sirtfoods kwisidlo sakho esiqhelekileyo kwixesha elide kunokuba ngumbono olungileyo. Kodwa kuloo meko, ungatsiba ukutya kwaye uqalise ukwenza oko ngoku.

Oku kutya kunokukunceda ukuba unciphise umzimba ngenxa yokuba ikwiikhalori ezisezantsi, kodwa ubunzima bunokubuyela emva kokuba ukutya kuphelile. Ukutya kufutshane kakhulu ukuba kunganempembelelo yexesha elide kwimpilo yakho.

Ukulandela njani ukutya okuSirtfood

Ukutya okuSirtfood kunezigaba ezibini ezigcina iiveki ezi-3 zizonke. Emva koko, ungaqhubeka "nokunxibisa" ukutya kwakho ngokubandakanya ukutya okuninzi okunokutya.

Iiresiphi ezithile zezi zigaba zibini zifumaneka kwincwadi ethi "Ukutya okuSirtfood", eyabhalwa ngabadali bokutya. Uya kudinga ukuyithenga ukuze ulandele ukutya.

Ukutya kugcwele ukutya okune-sirtfoods kodwa kubandakanya ezinye izinto ngaphandle nje kwe "sirtfoods" ezingama-20.

Uninzi lwezithako kunye neefirtfoods kulula ukuzifumana.

Nangona kunjalo, ezintathu zezithako zokutyikitya ezifunekayo kwezi zigaba zibini- i-matcha green tea powder, lovage, kunye ne-buckwheat-inokubiza okanye kunzima ukuyifumana.

Inxalenye enkulu yokutya sisiselo sayo esiluhlaza, oya kuthi uzenzele phakathi kwesihlandlo esinye okanye esithathu amaxesha ngamaxesha.

Uzakufuna i-juicer (i-blender ayizukusebenza) kunye nesikali sekhitshi, njengoko izithako zidweliswe ngokobunzima. Iresiphi ingezantsi:

Isirtfood ijusi eluhlaza

• Iigram ezingama-75
• Iigram ezingama-30 (1 i-ounce) i-arugula (irokethi)
• 5 iigrem parsley
• 2 iintonga zeseleri
• 1 cm (0.5 intshi) ijinja
• isiqingatha seapile eluhlaza
• isiqingatha selamula
• isiqingatha setispuni iti eluhlaza matcha

Ijusi zonke izithako - ngaphandle kweti eluhlaza powder kunye nemon - zidibene kwaye uzithulule kwiglasi. Ijusi yelamuni ngesandla, emva koko uvuselele zombini ijusi yelamuni kunye nomgubo weti eluhlaza kwijusi yakho.

Isigaba sokuqala

Isigaba sokuqala sithatha iintsuku ezisi-7 kwaye sibandakanya isithintelo sekhalori kunye nejusi eninzi eluhlaza. Yenzelwe ukutsiba-ukuqala ukulahleka kobunzima bakho kwaye ibango lokukunceda ukunciphisa i-7 yeepawundi (3.2 kg) kwiintsuku ezisi-7.

Ngexesha leentsuku ezi-3 zokuqala zenqanaba lokuqala, ukutya ikhalori kuthintelwe kwi-calorie ezili-1 000. Usela iijusi ezintathu eziluhlaza ngosuku kunye nesidlo esinye. Ngosuku ngalunye unokukhetha kwiindlela zokupheka ezisencwadini, ezo zonke zibandakanya ukutya kwasirt njengenxalenye ephambili yesidlo.

Imizekelo yokutya ibandakanya i-mofu-glazed tofu, i-omirt soodfood omelet, okanye istrimp stir-fry with buckwheat noodles.

Ngeentsuku ze-4-7 zesigaba sokuqala, ukutya ikhalori kunyuswe kwaya kwi-1,500. Oku kubandakanya iijusi ezimbini eziluhlaza ngosuku kunye nezinye izidlo zokutya okune-sirtfood, onokukhetha kwincwadi.

Isigaba sesibini

Isigaba sesibini sithatha iiveki ezi-2. Ngeli nqanaba "lolondolozo", kuya kufuneka uqhubeke ukunciphisa umzimba ngokuthe chu.

Akukho mda wekhalori uthile kwesi sigaba. Endaweni yoko, utya izidlo ezithathu ezigcwele ukutya kunye nejusi enye eluhlaza ngosuku. Kwakhona, ukutya kukhethwe kwiindlela zokupheka ezinikezwe kwincwadi.

Emva kokutya

Unokuziphinda ezi zigaba zibini rhoqo njengoko unqwenela ukunciphisa ukubuyela emzimbeni.

Nangona kunjalo, uyakhuthazwa ukuba uqhubeke "nokunxiba" ukutya kwakho emva kokugqiba ezi zigaba ngokudibanisa ii-sirtfoods rhoqo kwizidlo zakho.

Kukho iintlobo ngeentlobo zeencwadi zokutya okuSirtfood ezizele ziiresiphi ezityebile kwiifirtfoods. Ungabandakanya ii-sirtfoods kwisidlo sakho njenge-snack okanye kwiiresiphi osele uzisebenzisa.

Ukongeza, uyakhuthazwa ukuba uqhubeke nokusela ijusi eluhlaza yonke imihla.

Ngale ndlela, iSirtfood Diet iba ngaphezulu kotshintsho kwindlela yokuphila kunokutya okukodwa.

Ukutya okuSirtfood kubandakanya izigaba ezibini. Isigaba sokuqala sithatha iintsuku ezisi-7 kwaye sidibanisa isithintelo sekhalori kunye nejusi eziluhlaza. Isigaba sesibini sithatha iiveki ezimbini kwaye kubandakanya izidlo ezintathu kunye nejusi enye.

Ngaba iiSirtfoods zezona superfoods zintsha?

Akunakuphika ukuba i-sirtfoods ikulungele. Zihlala ziphezulu kwizakhamzimba kwaye zizele yimixube yezityalo ezisempilweni.

Ngapha koko, uphononongo luye lwadibanisa ukutya okuninzi okucetyiswayo kwiSirtfood Diet kunye nezibonelelo zezempilo.

Umzekelo, ukutya ukutya okuphakathi kwetshokholethi emnyama kunye nomxholo ophezulu wecocoa kunokunciphisa umngcipheko wesifo sentliziyo kwaye kuncede ukulwa nokudumba (,).

Ukusela iti eluhlaza kunokunciphisa umngcipheko wokubetha nesifo seswekile kunye nokunciphisa uxinzelelo lwegazi ().

Kwaye i-turmeric inezixhobo ezichaseneyo nezokudumba ezineziphumo ezincedo emzimbeni ngokubanzi kwaye zinokukhusela kwizifo ezinganyangekiyo, ezinxulumene nokudumba ().

Ngapha koko, uninzi lwe-sirtfoods lubonakalisile izibonelelo zempilo ebantwini.

Nangona kunjalo, ubungqina ngezibonelelo zezempilo zokunyusa amanqanaba eprotein ye-sirtuin kuqala. Nangona kunjalo, uphando kwizilwanyana nakwimigca yeseli lubonise iziphumo ezinomdla.

Umzekelo, abaphandi bafumanise ukuba amanqanaba okwanda kweeprotein ezithile ze-sirtuin zikhokelela kubomi obude kwigwele, iintshulube kunye neempuku ().

Kwaye ngexesha lokuzila ukutya okanye ukuthintela ikhalori, iiprotein ze-sirtuin zixelela umzimba ukuba utshise amanqatha amaninzi ngamandla kunye nokuphucula ubuntununtunu be-insulin. Olunye uphononongo lweempuku lufumanise ukuba ukunyuka kwamanqanaba e-sirtuin kukhokelele ekulahlekelweni ngamafutha (,).

Obunye ubungqina bucebisa ukuba i-sirtuins inokudlala indima ekunciphiseni ukudumba, ukuthintela ukukhula kwamathumba, kunye nokucothisa ukukhula kwesifo sentliziyo kunye ne-Alzheimer's ().

Ngelixa izifundo kwiimpuku kunye nakwimigca yeseli yomntu ibonakalise iziphumo ezilungileyo, khange kubekho zifundo zabantu ezivavanya iziphumo zokunyusa amanqanaba e-sirtuin (,).

Ke ngoko, nokuba ukunyusa amanqanaba eprotein ye-sirtuin emzimbeni kuya kukhokelela kubomi obude okanye umngcipheko ophantsi womhlaza ebantwini awaziwa.

Uphando ngoku luyaqhubeka ukuphuhlisa iikhompawundi ezifanelekileyo ekunyuseni amanqanaba e-sirtuin emzimbeni. Ngale ndlela, izifundo zabantu zingaqala ukuvavanya iziphumo ze-sirtuins kwimpilo yabantu ().

Kude kube lelo xesha, akunakwenzeka ukumisela iziphumo zokunyuka kwamanqanaba e-sirtuin.

I-Sirtfoods kukutya okusempilweni. Nangona kunjalo, kuncinci kakhulu okwaziwayo malunga nendlela oku kutya kuchaphazela ngayo amanqanaba e-sirtuin kunye nempilo yabantu.

Ngaba isempilweni kwaye izinzile?

I-Sirtfoods phantse lonke lukhetho olusempilweni kwaye lunokukhokelela kwizibonelelo ezithile zempilo ngenxa yeempawu zazo zokulwa nokudumba.

Nangona kunjalo, ukutya ukutya okumbalwa okunempilo akunako ukuhlangabezana nazo zonke iimfuno zesondlo zomzimba wakho.

Ukutya okuSirtfood kukuthintela ngokungeyomfuneko kwaye akuboneleli ngokucacileyo, ngezibonelelo zezempilo ezizodwa ngaphezulu kwalo naluphi na olunye uhlobo lokutya.

Ngapha koko, ukutya kuphela iikhalori ezili-1 000 akukhuthazwa ngaphandle kolawulo logqirha. Nokuba ukutya i-1,500 yeekhalori ngemini kuthintela kakhulu abantu abaninzi.

Ukutya kufuna nokusela ukuya kwiijusi ezintathu eziluhlaza ngosuku. Nangona iijusi zinokuba ngumthombo olungileyo weevithamini kunye neeminerali, zikwangumthombo weswekile kwaye ziqulathe phantse akukho nanye ifayibha esempilweni ezenziwa ziziqhamo kunye nemifuno (13).

Ngaphezulu, ukufunxa ijusi imini yonke yinto engeyiyo kwiswekile yegazi kunye namazinyo akho ().

Ungayichazanga, kuba ukutya kuncitshisiwe kwiikhalori kunye nokukhetha ukutya, kunokwenzeka ukuba kunqongophele kwiprotein, iivithamini, kunye neeminerali, ngakumbi kwisigaba sokuqala.

Umzekelo, isixa esinconywayo semihla ngemihla seprotini siwela phakathi kwe-2- kunye ne-6 1/2-ounce efanayo, kwaye isekwe kwizinto ezininzi, kubandakanya:

• nokuba uyindoda okanye ulibhinqa
• mingaphi iminyaka yakho
• ukhuthele kangakanani

Ngenxa yamanqanaba asezantsi eekhalori kunye nokukhetha ukutya okunesithintelo, oku kutya kunokuba nzima ukubambelela kuzo zonke iiveki ezi-3 (15).

Yongeza oko kwiindleko zokuqala eziphezulu zokuthenga i-juicer, incwadi kunye nezinto ezithile ezinqabileyo nezixabisa kakhulu, kunye neendleko zexesha lokulungiselela izidlo ezithile kunye neejusi, kwaye oku kutya kuyafeketha kwaye kungazinzisi kubantu abaninzi.

Ukutya okuSirtfood kukhuthaza ukutya okusempilweni kodwa kuthintela iikhalori kunye nokukhetha ukutya. Ikwabandakanya nokusela iijusi ezininzi, ayisiyongcebiso isempilweni.

Ukhuseleko kunye neziphumo ebezingalindelekanga

Nangona isigaba sokuqala seSirtfood Diet sisezantsi kakhulu kwiikhalori kwaye sinesondlo esingaphelelanga, akukho zinkxalabo zokwenene zokhuseleko kumndilili, umntu omdala osempilweni ojonga ukutya okufutshane.

Ukanti umntu onesifo seswekile, ukuthintelwa kwekhalori kunye nokusela ijusi kwiintsuku zokuqala zokutya kunokubangela utshintsho oluyingozi kumanqanaba eswekile yegazi ().

Nangona kunjalo, nomntu ophilileyo unokufumana ezinye iziphumo ebezingalindelekanga-ikakhulu indlala.

Ukutya kuphela i-1,000-1,500 yeekhalori ngosuku kuya kushiya malunga nabani na oziva elambile, ngakumbi ukuba uninzi lwento oyityayo yincindi, esezantsi kwifayibha, isondlo esikunceda uzive ugcwele ().

Ngexesha lesigaba sokuqala, unokufumana ezinye iziphumo ebezingalindelekanga ezinjengokudinwa, ukuba krwada kwentloko, kunye nokucaphuka ngenxa yesithintelo sekhalori.

Kubantu abadala abadala abasempilweni, iziphumo ezinzulu zempilo akunakulindeleka ukuba ukutya kulandelwa iiveki ezi-3 kuphela.

Ukutya okuSirtfood kuphantsi kweekhalori, kwaye inqanaba lokuqala alilingani ngokusempilweni. Isenokukushiya ulambile, kodwa ayisiyongo kubantu abadala abasempilweni.

Umgca wezantsi

Ukutya okuSirtfood kugcwele ukutya okusempilweni kodwa hayi iindlela zokutya ezisempilweni.

Ungayichazanga eyakhe, ithiyori yayo kunye namabango ezempilo asekwe kukongezwa okungaphaya kobungqina bokuqala besayensi.

Ngelixa ukongeza ezinye ii-sirtfoods kwisidlo sakho asiyongcinga imbi kwaye inokude ibonelele ngezibonelelo zezempilo, ukutya ngokwakho kujongeka njengokunye ukuthandwa.

Zigcinele imali kwaye utsibe ukwenza impilo, utshintsho lwexesha elide lokutya endaweni yoko.