Ngaba ukutyiwa okuLungileyo okanye akulunganga kuwe?

Umxholo

• Yintoni i-snacking kwaye kutheni abantu betya?
• Ngaba ukutya amashwamshwam kuyonyusa imetabolism yakho?
• Ukutya okutyayo kuchaphazela njani ukutya kunye nobunzima
• Iziphumo kumdla wokutya
• Iziphumo kubunzima
• Iziphumo zeswekile yegazi
• Unokuthintela indlala eqwengayo
• Iingcebiso zokutya okutyayo
• Ukutya okulula okusempilweni ukuba utye
• Umgca wezantsi

Kukho izimvo ezahlukeneyo malunga nokutya okulula.

Abanye bakholelwa ukuba isempilweni, ngelixa abanye becinga ukuba inokukwenzakalisa kwaye ikwenze utyebe.

Nanku ukujonga okucacileyo kokutya kunye nendlela ekuchaphazela ngayo impilo yakho.

Yintoni i-snacking kwaye kutheni abantu betya?

Ukutya okutyayo kuxa utya ukutya okanye iziselo phakathi kwezona zinto ziqhelekileyo.

Igama elithi "ukutya okutyayo" lihlala lisetyenziselwa ukubhekisa kwizinto ezenziweyo, ezinekhalori ephezulu ezinje ngeetshiphusi kunye neicookies.

Nangona kunjalo, ukutya okulula kukutya okanye ukusela into phakathi kokutya, nokuba ukutya kunempilo na).

Indlala sesona sizathu sokukhuthaza ukutyiwa, kodwa izinto ezinje ngendawo, imeko yentlalo, ixesha losuku, kunye nokufumaneka kokutya kunegalelo ngokunjalo.

Ngapha koko, abantu bahlala betya i-snack xa ukutya kukonwabisa kufutshane-nokuba abalambi.

Kwisifundo esinye, xa abantu abanokutyeba kakhulu okanye ubunzima obugqithisileyo babuzwa ukuba kutheni bekhethe amashwamshwam angenampilo, eyona mpendulo ixhaphakileyo sisilingo, kulandele indlala kunye namandla amanqanaba asezantsi ().

Ukongeza, zombini umnqweno wokutya kunye nokutya okuchaphazelayo kwiziphumo zempilo zibonakala zodwa ngokukodwa. Izinto ezinefuthe lokutya kancinci zibandakanya ubudala kunye neenkolelo malunga nokuba olu hlobo lusempilweni na).

Ukutya okutyayo kubhekisa kukutya okanye ukusela ngaphandle kwezidlo eziqhelekileyo. Izizathu zokutya okutyayo zibandakanya indlala, ukufumaneka kokutya, kunye neendlela zokusingqongileyo nezentlalo.

Ngaba ukutya amashwamshwam kuyonyusa imetabolism yakho?

Nangona kucetyisiwe ukuba ukutya zonke iiyure ezimbalwa kwandisa imetabolism yakho, ubungqina benzululwazi abukuxhasi oku.

Uphando lubonisa ukuba ukutya rhoqo akunampembelelo ibalulekileyo kwiitshisi ().

Isifundo esinye kubantu abasebenzisa inani elilinganayo leekhalori nokuba kukutya kabini okanye kasixhenxe ngemini akufumananga mahluko kwiikhalori zitshisiwe ().

Kwesinye isifundo, abantu abanokutyeba kakhulu abalandela ukutya okuneekhalori ezisezantsi kakhulu kwiiveki ezi-3 babonise ukwehla okufanayo kwinqanaba lokunciphisa umzimba, nokuba batya ii-calories ezingama-800 njenge-1 okanye i-5 yokutya ngosuku ().

Nangona kunjalo, kolunye uphononongo, abafana abasebenzayo abatya iprotein ephezulu okanye ukutya okune-carb ephezulu ngaphambi kokuba balale bafumana ukonyuka okukhulu kwinqanaba lokutya emzimbeni kusasa olulandelayo ().

Ukutya rhoqo iiyure ezimbalwa kuhlala kukholwa ukuba kuyonyusa imetabolism. Nangona kunjalo, uninzi lwezifundo lubonisa ukuba ukutya rhoqo akunampembelelo kwimetabolism.

Ukutya okutyayo kuchaphazela njani ukutya kunye nobunzima

Izifundo kwiziphumo zokutya ukutya kunye nobunzima zibonelele ngeziphumo ezixubeneyo.

Iziphumo kumdla wokutya

Indlela amashwamshwam ekuchaphazela ngayo ukutya kunye nokutya akuvunyelwanga jikelele.

Olunye uphononongo luxele ukuba nangona amashwamshwam ayanelisa ngokufutshane indlala kwaye akhuthaza iimvakalelo zokugcwala, iikhalori zazo azihlawulwa kwisidlo esilandelayo.

Oku kubangela ukonyuka kokutya kwekhalori kusuku ().

Umzekelo, kolunye uphononongo, amadoda anobunzima obugqithisileyo otye i-200-khalori yokutya okuziiyure ezi-2 emva kwesidlo sakusasa agqibe ukutya i-100 kuphela yeekhalori ngesidlo sasemini ().

Oku kuthetha ukuba inani labo lokudla ikhalori lenyuke nge-100 yeekhalori.

Kwesinye isifundo esilawulwayo, amadoda angamarhoqorhoqo atya iiprothini ezintathu, amanqatha aphezulu, okanye ukutya okulula okunee-carb kangangeentsuku ezintandathu ().

Amanqanaba abo endlala kunye nokufakwa kweekhalori zizonke azitshintshanga xa kuthelekiswa neentsuku abangatyi ngazo ukutya okulula, nto leyo ebonisa ukuba amashwamshwam ebengena cala ().

Nangona kunjalo, uphononongo luye lwabonisa ukuba ukutya amashwamshwam kunganceda ukunciphisa indlala (,,).

Kwisifundo esinye, amadoda atya iprotein ephezulu, ifayibha ene-fiber ephezulu wayenamanqanaba asezantsi e-ghrelin yendlala kunye namanqanaba aphezulu e-hormone epheleleyo ye-GLP-1. Baye bathatha ngokomndilili wama-425 eekhalori ezimbalwa ngosuku ().

Olunye uphononongo ngabafazi abangama-44 abanokutyeba kakhulu okanye ubunzima obugqithileyo bukhankanyiwe kukutya okulula ngexesha lokulala elineprotheyini okanye iikhabhathi kukhokelele ekunciphiseni indlala kunye neemvakalelo zokugcwala kusasa okulandelayo. Nangona kunjalo, amanqanaba e-insulin nawo ayephezulu ().

Ngokusekwe kwezi ziphumo zahlukeneyo, kubonakala ngathi ukutya okutyiwa kukutya kuxhomekeke kumntu nohlobo lokutya okutyiweyo.

Iziphumo kubunzima

Uninzi lophando lubonisa ukuba ukutya phakathi kokutya akuchaphazeli ubunzima (,).

Okwangoku, uphononongo oluncinci lubonisa ukuba ukutya iiprotein-rich, ukutya okune-fiber ephezulu kunokukunceda ukunciphisa umzimba (,).

Umzekelo, uphononongo olwenziwe kubantu abali-17 abanesifo seswekile baxela ukuba ukutya amashwamshwam aphezulu kwiiprotheyini kunye nokucothisa ukutya okucothayo kukhokelele kwisisindo esiphakathi se-2.2 yeekhilogram kwiiveki ezi-4 ().

Kwelinye icala, ezinye izifundo kubantu abanokutyeba kakhulu okanye ubunzima obuqhelekileyo bafumanisa ukuba ukutya amashwamshwam kungakhokelela ekunciphiseni ukuthoba umzimba okanye ukutyeba (,).

Kwisifundo esinye, i-36 yamadoda athambileyo anyuse ikhalori yawo nge-40% ngokutya iikhalori ezininzi njengokutya okulula phakathi kokutya. Bafumene ukonyuka okubonakalayo kwesibindi kunye namafutha esiswini ().

Olunye uphando lubonisa ukuba ixesha lokutya okulula linokuchaphazela utshintsho kubunzima.

Uhlolisiso lwabafazi abali-11 abathembileyo lubonakalise ukuba ukutyiwa okulula okuneekhalori ezili-190 ngo-11: 00 ebusuku. kunciphise inani lamafutha abawatshisa kakhulu kunakutya i-snack efanayo ngo-10: 00 a.m. ().

Iziphumo ezixubeneyo zibonisa ukuba iimpendulo zobunzima ekutyeni kusenokwahluka ngokwamaxesha emini.

Iziphumo ezixubeneyo zophando zithetha ukuba ubunzima kunye neempendulo zokutya ekutyeni okutyayo ziyahluka ngokwahlukeneyo, kunye nexesha losuku.

Iziphumo zeswekile yegazi

Nangona abantu abaninzi bekholelwa ukuba kunyanzelekile ukuba utye rhoqo ukugcina amanqanaba eswekile yegazi azinzileyo imini yonke, oku akusoloko kunjalo.

Ngapha koko, uphononongo kubantu abanesifo seswekile sesi-2 bafumanisa ukuba ukutya kuphela ukutya ezimbini ezinkulu ngosuku kubangele amanqanaba eswekile egazi azile ukutya, ubuntununtunu obungcono be-insulin, kunye nokwehla kobunzima obukhulu kunokutya amaxesha amathandathu ngemini ().

Olunye uphononongo luxele ukuba akukho mahluko kumanqanaba eswekile yegazi xa ukutya okulinganayo bekutya njengokutya okanye ukutya kunye nokutya okulula (,).

Ewe kunjalo, uhlobo lokutya kunye nexabiso elisetyenzisiweyo zezona zinto ziphambili ezichaphazela amanqanaba eswekile yegazi.

I-carb esezantsi, ukutya okune-fiber ephezulu kuye kwabonisa isiphumo esifanelekileyo kwiswekile yegazi kunye namanqanaba e-insulin kunamashwamshwam aphezulu kwi-carb kubantu abanesifo seswekile (,,,).

Ukongeza, amashwamshwam anokutya okunomxholo ophezulu weprotein angaluphucula ulawulo lweswekile egazini (,).

Kwisifundo kumadoda angama-20 asempilweni, ukutya iprotein ephezulu, ukutya okune-carb esezantsi kukhokelele kumanqanaba eswekile esezantsi kwegazi ngaphambi kwesidlo esilandelayo, xa kuthelekiswa nokutya okune-carb ephezulu yokutya okanye ijusi yeorenji ().

Akukho mfuneko yokutya okuncinci ukugcina amanqanaba eswekile esempilweni. Ukutya iiprotheyini eziphezulu okanye ukutya okune-fiber ephezulu kunyusa amanqanaba eswekile yegazi ngaphantsi kokutya ukutya okune-carb.

Unokuthintela indlala eqwengayo

Ukutya okutyayo kungangakulungeli wonke umntu, kodwa ngokuqinisekileyo kunokubanceda abanye abantu ukuba baphephe ukulamba kakhulu.

Xa uhamba ixesha elide ungakhange utye, unokuba ulambile kakhulu de uphele usitya iikhalori ezininzi kunokuba ufuna.

Ukutya okutyayo kunokunceda ukugcina amanqanaba akho endlala kwi-keel, ngakumbi kwiintsuku xa ukutya kwakho kudityanisiwe ngakumbi.

Nangona kunjalo, kubalulekile ukwenza ukhetho lokutya okulula.

Ukutya amashwamshwam kulunge ngakumbi kunokuzivumela ulambe ungxamile. Oku kunokukhokelela ekukhetheni ukutya okungalunganga kunye nokutya okungaphezulu kwekhalori.

Iingcebiso zokutya okutyayo

Ukufumana okuninzi kwizidlo zakho, landela ezi zikhokelo:

• Isixa sokutya. Ngokubanzi, kungcono ukutya amashwamshwam abonelela malunga neekhalori ezingama-200 kwaye ubuncinci iigram ezili-10 zeprotheyini ukukunceda uhlale ugcwele kude kube sisidlo sakho esilandelayo.
• Rhoqo. Inani lakho lokutya okutyayo liyahluka ngokuxhomekeke kwinqanaba lomsebenzi wakho kunye nobungakanani bokutya. Ukuba usebenza kakhulu, unokukhetha i-2-3 yokutya okulula ngosuku, ngelixa umntu ohleli ngaphezulu enokwenza ngcono nge-1 okanye angabinamashwamshwam.
• Ukuthwala. Gcina amashwamshwam aphathwayo xa usenza imisebenzi ethile okanye useluhambeni xa kuthe kwakho indlala.
• Amaqebengwana onokuwaphepha. Iqhubekekile, ukutya okuneswekile eninzi kunokukunika amandla amafutshane, kodwa uya kuziva ulambile emva kweyure okanye ezimbini.

Xa uthatha amashwamshwam, qiniseka ukuba utya iintlobo ezifanelekileyo kunye namaxabiso okutya ukunciphisa indlala kunye nokuthintela ukutya kakhulu kamva.

Ukutya okulula okusempilweni ukuba utye

Nangona ukutya okuninzi okuphekiweyo kunye nemivalo ikhona, ukukhetha ukutya okupheleleyo okunesondlo kungcono.

Ngumbono olungileyo ukubandakanya umthombo weproteyini kwi-snack yakho.

Umzekelo, zombini i-cottage cheese kunye namaqanda abiliswe nzima kubonisiwe ukugcina kugcwele iiyure ().

Ngapha koko, ukutya okune-fiber ephezulu njengama-almond kunye namandongomane kunokunciphisa ukutya kwakho kunye nenani lokutya okutyayo kwisidlo esilandelayo (,).

Nazi ezinye izimvo zokutya okulula:

• itshizi yomtya
• izilayi zemifuno ezintsha
• imbewu kajongilanga
• i-cottage cheese eneziqhamo

Ukukhetha amashwamshwam asempilweni aneprotheyini eninzi kunye nefayibha kuyanceda ukunciphisa indlala kwaye kukugcina ugcwele iiyure ezininzi.

Umgca wezantsi

Ukutya okulula kungalunga kwezinye iimeko, njengokuthintela indlala kubantu abadla ngokutya kakhulu xa behamba ixesha elide ngaphandle kokutya.

Nangona kunjalo, abanye banokwenza ngcono ukutya kathathu okanye ukutya okumbalwa ngemini.

Ekugqibeleni, ngokwenene lukhetho lomntu. Ukuba uza kutya, qiniseka ukukhetha ukutya okusempilweni okukugcina ugcwele kwaye wanelisekile.