Ukuphononongwa kwesidlo: ngaba bayasebenza ukunciphisa umzimba?

Umxholo

• Iindidi zesuphu yokutya
• Ukutya isuphu esekwe kumhluzi
• Ukutya isuphu yeembotyi
• Ukutya isuphu yeklabishi
• Ukutya isuphu yenkukhu
• Ukutya isobho seKeto
• Ukutya isuphu yentliziyo
• Ngaba ukutya kwesuphu kuyasebenza ukunciphisa umzimba?
• Izibonelelo ezinokubakho
• Ukuhla
• Umgca wezantsi

Ukutya kwesuphu ngokubanzi sisicwangciso sokutya sethutyana esenzelwe ukunceda abantu ukuba banciphise ubunzima ngokukhawuleza.

Endaweni yokutya isuphu enye, kukho izidlo ezininzi ezisekwe kwisuphu. Ngelixa ezinye zibandakanya ukutya isuphu kuphela ngexesha lokutya, ezinye zibandakanya uluhlu olulinganiselweyo lokutya okuvumelekileyo.

Njengoko umbono kukunciphisa umzimba ngokukhawuleza, uninzi lwezi zidlo zenzelwe ukuba zihlale iintsuku ezi-5 ukuya kwezi-10.

Eli nqaku liphonononga iintlobo ezahlukeneyo zokutya isuphu, ukulunga kunye nokubi koku kutya, nokuba ingaba isuphu yokutya iyasebenza ukunciphisa umzimba.

Iindidi zesuphu yokutya

Zininzi iindlela zokutya isuphu, kunye nezinye ezaziwa kakhulu apha ngezantsi. Gcina nje ukhumbula ukuba okwangoku akukho phando malunga nokusebenza kwezi zidlo ezithile.

Ukutya isuphu esekwe kumhluzi

Ukutya kwesuphu esekwe kumhluzi zihlala zihlala kangangeentsuku ezisixhenxe. Nangona kunjalo, ezinye zinokuhlala ixesha elide njengeentsuku ezili-10-14. Ngaphezulu kwelo xesha, abaxhasi bokutya okusekwe kumhluzi banokulahla ukuya kuthi ga kwi-10 okanye kwi-20 yeepawundi (4.5 ukuya kwi-9 kg).

Kwisuphu yokutya esuselwe kumhluzi, iisuphu ezisekwe cream zithintelwe, njengoko ziphezulu kwiikhalori kunye namafutha. Endaweni yoko, uyakhuthazwa ukuba utye isuphu eyenziwe ekhaya okanye enkonkxiweyo esuselwe kwimifuno ebandakanya imifuno kunye neeprotein.

Ngelixa ezinye iinkqubo zicebisa ukutya isuphu esekwe kumhluzi, ezinye zinokuvumela amaxabiso amancinci okhetho lweekhalori ezisezantsi ezinje ngeeproteni ezinqinileyo, imifuno engeyiyo yesitatshi, kunye nobisi lwe-nonfat.

Ukutya isuphu yeembotyi

Esinye sezidlo ezithandwa kakhulu ngeembotyi sivela kuMichael Greger, MD, umbhali we “Ungafi Njani: Fumanisa iFoods Scientific Proven to Prevent and Reverse Disease.”

Ukutya kukhuthaza ukutya isuphu kaGqirha uGreger's Vegetable Bean Soup ukuya kuthi ga kabini ngemini. Ukongeza kwisobho, uvumelekile ukuba utye nakuphi na ukutya okungenamafutha, ukutya okusekwe kwizityalo, okufana neenkozo, iziqhamo, kunye nemifuno.

Ngelixa kungekho sithintelo sekhalori, ukutya kuncoma ukunciphisa ukutya okuxineneyo kwekhalori njengeziqhamo ezomisiweyo kunye namandongomane kwiziphumo ezifanelekileyo zokuphulukana nobunzima.

Ngokungafaniyo nezinye izidlo zesuphu, i-Greger yenzelwe ukuba ibe kukutshintsha kobomi kukutya okusekwe kwizityalo.

Abaxhasi boku kutya ibango unokulahla i-9-16 yeepawundi (i-4-7 kg) kwiveki yokuqala.

Okwangoku akukho phando malunga nokutya isuphu yeembotyi zikaGrisi. Nangona kunjalo, ukutya okusekwe kwizityalo kunxulunyaniswe nezibonelelo zokunciphisa umzimba kunye nempilo yentliziyo (, 2).

Ukutya isuphu yeklabishi

Esinye sezidlo ezidliwayo zesuphu, isuphu yeklabishi yokutya sisicwangciso sokutya seentsuku ezisi-7 esibandakanya ukutya inkukhu- okanye isuphu yemifuno esekwe ngumhluzi equlathe iklabishi kunye neminye imifuno ephantsi.

Ukongeza isobho seklabishi, unokufumana enye okanye ezimbini ukutya okusezantsi kwekhalori, njengobisi olunamafutha okanye imifuno enamagqabi.

Ukuba ulandela isicwangciso sokutya ngokusondeleyo, ibango lokutya unokulahla ukuya kuthi ga kwiipawundi ezili-10 (4.5 kg) ngaphezulu kweentsuku ezisi-7.

Ukutya isuphu yenkukhu

Isuphu yenkukhu yokutya kukutya okuthoba umzimba iintsuku ezi-7 kubandakanya ukutya isuphu yenkukhu kwisidlo ngasinye ngaphandle kwesidlo sakusasa.

Kwisidlo sakho sakusasa, unokukhetha kwiikhalori ezintlanu eziphantsi, ezibandakanya ukutya okunje ngobisi olungagcini mafutha kunye neyogathi, itshizi engenamafutha, ukutya okuziinkozo okugcweleyo okanye isonka, kunye neziqhamo ezintsha.

Ukuphumla kosuku, ukutya kuncoma ukutya iziqwengana ezincinci zesuphu eyenziwe ngenkukhu imini yonke. Ngokutya ukutya okuncinci, okutya rhoqo, kuya kukunceda ukunciphisa inkanuko kunye nokukhuthaza ukugcwala.

Isobho ngokwalo siphantsi kweekhalori kunye neecarbs, njengoko senziwe ngomhluzi, inkukhu ephekiweyo, iaromatics enje ngegalikhi kunye netswele, kunye neninzi yemifuno engeyiyo yesitatshi, kubandakanya iminqathe, itheniphu, ibroccoli, kunye nemifuno yekhola.

Ukutya isobho seKeto

Yenzelwe abo balandela i-ketogenic (keto), paleo, Whole30, okanye enye into esezantsi yokutya ukutya okune-carb, isuphu yeketo yokutya ithi inokunceda abantu baphulukane neepawundi ezili-10 (4.5 kg) kwiintsuku nje ezi-5.

Njengakwi-keto yokutya ngokubanzi, inguqulelo yesuphu yicarb esezantsi, amanqatha aphezulu, isicwangciso sokutya esineeprotein. Inkqubo ibonelela nge-1,200-1,400 yeekhalori ngosuku, imida ye-carbs ukuya kwi-20 yeegram ngosuku, kwaye ithintela amandongomane, ubisi, kunye nezinto zokuthambisa ezingezizo.

Isicwangciso sicebisa ukuba batye isidlo sakusasa esinye ngosuku, esiqukethe amaqanda, ibhotolo, ibhekoni, iavokhado kunye nekhofi engenazintsholongwane. I-carb ephantsi, ukutya okunamafutha aphezulu kuyavunyelwa, njenge-celery ene-keto-friendly tuna salad.

Ukuphumla kwemini, utya iikomityi ezine zesuphu yeketo, ukwahlula phakathi kwesidlo sasemini kunye nesangokuhlwa. Iresiphi yesuphu ibandakanya izithako ezinje ngenkukhu, ibhekoni, ioyile yomnquma, isiqu senkukhu, iitumato ezomiswe lilanga, amakhowa, kunye neminye imifuno ephantsi yemifuno kunye namayeza.

Ukutya isuphu yentliziyo

Ngokufana nokutya kwesuphu yeklabishi, ukutya okungcwele kwesuphu yentliziyo sisicwangciso sokutya seentsuku ezisi-7 esiqulathe phantse isuphu esekwe kumhluzi kunye nemifuno engeyiyo yesitatshi.

Ngelixa okunye ukutya okusezantsi kweekhalori kuvunyelwe, ukutya kuthe ngqo kakhulu malunga nokuba kukuphi ukutya okungabandakanywa yonke imihla.

Xa ilandelwa ngokusondeleyo, ibango lokutya lesuphu Yentliziyo Engcwele likunceda ukuba unciphise i-10-17 yeepawundi (4.5-8 kg) kwiveki e-1.

Kukho iintlobo ezininzi zokutya kwesuphu. Ngelixa ezinye zikuthintele ngakumbi kwinto ongayitya, njengokutya isuphu yeklabishi, ezinye zivumela ubhetyebhetye ngakumbi, njengokutya kwesuphu yeembotyi.

Ngaba ukutya kwesuphu kuyasebenza ukunciphisa umzimba?

Izifundo eziqwalaselweyo zifumene abantu abahlala besitya isuphu bahlala benesalathiso esisezantsi somzimba (BMI) kwaye kunqabile ukuba babe nokutya kakhulu, xa kuthelekiswa nabo bangayityi isuphu kwaphela,,,).

Isizathu sokuba isuphu inxulunyaniswe nobunzima bomzimba asaziwa. Olunye uphononongo lubonisa ukuba isuphu inokunceda ekwandiseni uvakalelo lokugcwala. Ke, ukutya isuphu rhoqo kunokunceda ukunciphisa inani leekhalori ozityayo ngosuku (,).

Kukwabalulekile ukuqaphela ezinye izinto ezinokuthi zichaze olu lwalamano, ezinje ngokwahluka ngokwenkcubeko okanye kwemfuza phakathi kwabantu abadla ngokutya isuphu nabo bangatyiyo ().

Ngokubanzi, kufuneka izifundo ezingqongqo kunye nexesha elide ukuze kuqinisekiswe izibonelelo ezinokubakho zokulahleka kwesisindo sokutya isuphu.

Enye into ekufuneka uyiqaphele kukuba ukusetyenziswa kwesobho akuboniswanga ukunciphisa umngcipheko wesifo se-metabolic syndrome, iqela leemeko ezonyusa umngcipheko wokukhula kwesifo sentliziyo kunye nohlobo lwe-2 yeswekile (,).

Ngokuphathelele ukutya kwesuphu ethile, okwangoku akukho bungqina benzululwazi ngokusebenza kwabo ukunciphisa umzimba.

Nangona kunjalo, njengoko ukutya kwesuphu okuninzi kukhokelela ekunciphiseni okukhulu kweekhalori, ukuzilandela kuya kukunceda ukunciphisa umzimba (,).

Kwaye iikhalori ezimbalwa ozityayo kwisuphu yokutya, ngokubanzi ubunzima obuya kuphulukana nabo.

Gcina nje ukhumbula ukuba njengezinye izidlo zekhalori ezisezantsi, ubuninzi bobunzima obulahlekileyo ngaphezulu kweentsuku ezi-5 ukuya kwezi-10 kunokwenzeka ngenxa yamanzi endaweni yokulahleka kwamafutha ().

Ngapha koko, njengoko izidlo zihlala zenzelwa iveki kuphela okanye ngaphantsi, uya kuphinda ubufumane ubunzima obulahlekileyo ngaphandle kokuba ukwazi ukutshintshela kwisicwangciso sokutya sokulahleka kobunzima ().

Njengoko ukutya kwesuphu yeembotyi kuncoma ukutshintshela kwindlela yokutya esekwe kwisityalo, kunokuba nempumelelo yexesha elide kunezinye.

Ukutya isuphu rhoqo kunxulunyaniswe nobunzima obuphantsi bomzimba. Nangona kunjalo, akukho lwanele uphando ngezibonelelo zokutya isuphu ukunciphisa umzimba. Okwangoku, ngenxa yobume bekhalori ephantsi yezi zicwangciso zokutya, uya kuphulukana nobunzima obuthile kwixesha elifutshane.

Izibonelelo ezinokubakho

Ukongeza ekuncedeni ukunciphisa umzimba ngokukhawuleza, izidlo zesuphu zinokubonelela ngezibonelelo ezongezelelweyo, kubandakanya:

• Ukwanda kokutya kwemifuno. Imifuno ibonelela ngeevithamini ezifanelekileyo kunye nezihlanganisi zezityalo eziluncedo. Ngapha koko, ukunyuka kokutya kunxulunyaniswe nomngcipheko omncinci wokufumana ubunzima kunye nokutyeba kakhulu (,).
• Ukonyuka kokutya. Njengoko zihlala ziphezulu kwimifuno, kwaye ngamanye amaxesha ziqukethe iimbotyi, iinkozo ezipheleleyo, okanye iziqhamo, ezi ndlela zokutya zinokubonelela ngesixa esifanelekileyo sefayibha, enokunceda ukunciphisa ukutya ().
• Ukwanda kokutya kwamanzi. Ezi ndlela zokutya zinokuphucula ukungenwa kwamanzi imini yonke. Ukongeza ekuxhaseni imisebenzi emininzi ebalulekileyo emzimbeni, uphando lubonisa ukonyuka kokungenwa kwamanzi kunokunceda kwiinzame zokuphulukana nobunzima (,).
• Kulula ukulandela. Njengakwezinye izidlo ezinesitayile, ukutya kwesuphu ngokubanzi kunezikhokelo ezingqongqo ezenza ukuba kube lula ukulandela.
• Khuthaza ukutya okusekwe kwizityalo. Abanye, njengokutya kwesuphu yeembotyi, banokukunceda ukuba utshintshele kwindlela yokutya esekwe kwizityalo. Ukutya ukutya okusekwe kwizityalo kunxulunyaniswe nomngcipheko wokunciphisa ukutyeba nokuxhasa ukunciphisa umzimba ().

Nangona kunjalo, gcinani engqondweni ukuba iiveki ezi-1 okanye ezi-2 zokunyuka kwemifuno, ifayibha, kunye nokutya amanzi akunakulindeleka ukuba kubekho izibonelelo ezinentsingiselo kubunzima bexesha elide kunye nempilo, ngaphandle kokuba ukulandela ukutya kukunceda wenze utshintsho oluhlala luhleli.

Ukutya kwesuphu kulula ukulandela kwaye kunokunceda ukwandisa ukungenisa kwakho amanzi, ifayibha kunye nemifuno. Ngelixa olu tshintsho lunokuba luncedo, kuya kufuneka ugcine olu nyuso ukuze uvune iziphumo zexesha elide.

Ukuhla

Ngaphandle kokutya isuphu yeembotyi zikaGreger, enye yezona zinto ziphantsi kakhulu zokutya isuphu kukuba uninzi lwazo azenzelwanga ukuba zilandelwe ngaphezulu kweentsuku ezi-5-10.

Ke ngoko, ngaphandle kokuba unokutya okuzinzileyo ngakumbi ukuya kutshintsho, uya kubuyisa kwakhona nasiphi na isisindo ophulukene naso ekutyeni.

Ngapha koko, uphononongo lubonisa ukuba xa uthintela kakhulu ukungenisa ikhalori okanye ulahle ubunzima obuzinzileyo ngokukhawuleza, kukho ukuncipha kwinqanaba lokunciphisa umzimba. Oku kuthetha ukuba umzimba wakho uqala ukutshisa iikhalori ezimbalwa ngosuku kunangaphambili (,,).

Ngenxa yoko, emva kokuphuma ekutyeni, imetabolism yakho eyenziweyo inokwenza kube nzima ukugcina ukulahleka kobunzima bakho.

Ukongeza, njengoko ukutya kwesuphu njengokutya kwesuphu yeklabishi kunye nokutya okungcwele kwentliziyo kuthintela kakhulu kwiindidi kunye nexabiso lokutya okuvunyelweyo, kukho inkxalabo yokusilela kwezondlo.

Ngelixa ukutya ukutya okuthintelweyo kangangeentsuku ezintlanu ukuya kwezili-10 akunakulindeleka ukuba kubangele ukusilela okunesondlo, ngakumbi ukuba uthatha imultivitamin, ukunciphisa kakhulu ukutya ikhalori kungakhokelela kwiziphumo ebezingalindelekanga, ezinje ngesiyezi, ubuthathaka, okanye ukudinwa ().

Njengokuba uninzi lwezidlo zesuphu zenzelwe ukuba zihlale iintsuku ezi-5 ukuya kwezi-10, azizizo izisombululo zelahleko lobunzima. Ngapha koko, ukunciphisa okomeleleyo kunye nokukhawuleza kweekhalori kunye nobunzima kunokucothisa imetabolism yakho, kwenze kube nzima ngakumbi ukugcina ukulahleka kobunzima bakho.

Umgca wezantsi

Ukutya kwesuphu kuye kwathandwa kakhulu kukukwazi ukukunceda uchithe inani elibalulekileyo lobunzima kwiintsuku nje ezi-5 ukuya kwezi-10.

Nangona kunjalo, uninzi lobunzima obulahlekileyo kwezi ndlela zokutya ikakhulu ngenxa yokulahleka kwamanzi kunamafutha.

Ngapha koko, njengoko ezi ndlela zokutya zenzelwe ukuba zilandelwe ixesha elifutshane, uya kubuyisa kwakhona nasiphi na isixa obukade ubuphulukene naso.

Endaweni yokuba ukutya isuphu kunokunceda ekunciphiseni ukutya kwakho kwaye kunciphise ikhalori ngaphezulu kwemini, kusenokwenzeka ukuba ungcono ngokubandakanya iisuphu kwisicwangciso sokutya esilinganiselweyo, nesingathinteliyo sokuphulukana nesisindo sempumelelo yexesha elide.