Ukutya okuThintelwe liXesha: Isikhokelo saBaqalayo

Umxholo

• Yintoni ukutya okuThintelweyo liXesha?
• Isenokukunceda utye kancinci
• Iziphumo zeMpilo zokuTya okuThintelweyo liXesha
• Ukuhla ukusinda
• Impilo Yentliziyo
• Igazi leswekile
• Ungayenza Njani
• Ukutya ixesha elinomda kunye nokuZilolonga
• Umgca osezantsi

Ukuzila ukutya okungapheliyo yenye yeenkqubo zesondlo ezithandwa kakhulu.

Ngokungafaniyo nokutya okukuxelela Intoni ukutya, ukuzila ukutya kugxila nini Ukutya.

Ukunciphisa iiyure otya ngazo suku ngalunye kunokukunceda ukuba usebenzise iikhalori ezimbalwa. Inokubonelela ngezibonelelo zezempilo, kubandakanya ukunciphisa umzimba kunye nokuphucula impilo yentliziyo kunye namanqanaba eswekile yegazi.

Kukho iindlela ezininzi zokuzila ukutya, kubandakanya nefom eqhelekileyo ebizwa ngokuba kukutya okuthintelwe ixesha. Eli nqaku likuxelela konke okufuneka ukwazi malunga nokutya okuthintelwe ixesha.

Yintoni ukutya okuThintelweyo liXesha?

Ukuzila ukutya okungapheliyo ligama elibanzi elibhekisa kwiipatheni ezithile zokutya.

Uhlobo ngalunye lokuzila ukutya okwexeshana kubandakanya amaxesha okuzila amade kunalawo aqhelekileyo okuzila ebusuku kweeyure eziyi-8-12 ().

"Ukutya okuthintelwe ixesha," okanye "ukondla okunomda wexesha," kubhekisa xa ukutya kunqunyelwe kwinani elithile leeyure suku ngalunye ().

Umzekelo wokutya okuthintelwe ixesha ukuba ukhetha ukutya konke ukutya kwakho kwemini kwisithuba seeyure ezi-8, njenge-10 kusasa ukuya kwi-6 emva kwemini.

Iiyure ezili-16 eziseleyo suku ngalunye lixesha lokuzila ukutya, apho kungasetyenziswanga calories khona.

Le shedyuli inye inokuphindwa mihla le.

Isishwankathelo: Ukutya okuthintelwe lixesha luhlobo lokuzila okungapheliyo okunciphisa ukutya kwakho kwinani elithile leeyure suku ngalunye.

Isenokukunceda utye kancinci

Abantu abaninzi bayatya ukusukela kwixesha lokuvuka kwabo kude kube lixesha lokulala.

Ukutshintshela kule ndlela yokutya kukutya okuthintelwe ixesha kunokubangela ukuba utye kancinci ngokwemvelo.

Ngapha koko, olunye uphando lubonakalisile ukuba ukutya kuthintelwe ixesha kunokunciphisa inani leekhalori ozityayo ngosuku ().

Olunye uphononongo lufumanise ukuba xa amadoda amadala asempilweni ethintela ukutya kwawo malunga nefestile yeeyure ezili-10, linciphisile inani leekhalori abazityayo mihla le malunga neepesenti ezingama-20 ().

Olunye uphononongo luxele ukuba abafana batya malunga ne-650 yeekhalori ezimbalwa ngemini xa bekunciphisa ukutya kwabo ukuya kwiyure ezi-4 ().

Nangona kunjalo, olunye uphononongo lubonakalisile ukuba abanye abantu abazityi iikhalori ezimbalwa ngexesha lokutya elinomda (5).

Ukuba ukhetha ukutya okuphezulu kweekhalori ngexesha lakho lokondla, unokugqibela ngokutya ukutya okuqhelekileyo kosuku nangona utya ixesha elifutshane.

Ngaphezulu, uninzi lwezifundo ekutyeni okuthintelwe ixesha zisebenzise iirekhodi zokutya ukulinganisa ukutya kweekhalori. Iirekhodi zokutya zixhomekeke kubathathi-nxaxheba ukuba babhale phantsi nokuba batya kangakanani.

Ngelishwa, iirekhodi zokutya azichanekanga kakhulu ().

Ngenxa yoku, abaphandi abazi nje ukuba lingakanani ixesha elithintelweyo ekutyeni olutshintsha ngokwenene ikhalori. Nokuba okanye akunjalo kunciphisa inani lokutya okutyiweyo kuyahluka ngokwahlukeneyo.

Isishwankathelo: Abanye abantu, ukutya okuthintelwe ixesha kuya kunciphisa inani leekhalori abazityayo ngosuku. Nangona kunjalo, ukuba utya ukutya okuphezulu kweekhalori, ngekhe ungagqibi ukutya kancinci ngokutya okuthintelwe lixesha.

Iziphumo zeMpilo zokuTya okuThintelweyo liXesha

Ukutya okuthintelwe ixesha kunokuba neenzuzo ezininzi zempilo, kubandakanya ukunciphisa umzimba, impilo yentliziyo ebhetele kunye namanqanaba eswekile esezantsi egazini.

Ukuhla ukusinda

Izifundo ezininzi zobunzima obuqhelekileyo kunye nokutyeba kakhulu kuthintele ukutya kwifestile yeeyure eziyi-7-12, ukuxela ukwehla kobunzima ukuya kuthi ga kwi-5% ngaphezulu kweeveki ezi-2-4 (, 5,,).

Nangona kunjalo, olunye uphononongo lwabantu abanobunzima obuqhelekileyo uxele ukuba akukho ukwehla kobunzima ngokutya iifestile ezifanayo (,).

Nokuba uza kuba nakho ukulahleka kwesisindo kunye nokutya okuthintelwe ixesha mhlawumbi kuxhomekeke ekubeni uyakwazi ukulawula ukutya iikhalori ezimbalwa ngexesha lokutya ().

Ukuba le ndlela yokutya ikunceda utye iikhalori ezimbalwa ngosuku ngalunye, inokuvelisa ukunciphisa umzimba ngokuhamba kwexesha.

Ukuba oku akunjalo kuwe, ukutya okuthintelwe ixesha elinokuthi kungabi yeyona nto ukubheja kwakho ukunciphisa umzimba.

Impilo Yentliziyo

Izinto ezininzi egazini lakho zinokuchaphazela umngcipheko wesifo sentliziyo, kwaye enye yezi zinto zibalulekileyo yicholesterol.

I-cholesterol "engalunganga" ye-LDL inyusa umngcipheko wesifo sentliziyo, ngelixa "okuhle" i-cholesterol ye-HDL inciphisa umngcipheko ().

Olunye uphononongo lufumanise ukuba iiveki ezine zokutya okuthintelwe ixesha ngexesha lewindows-yewindows yehlisa i-cholesterol "embi" ye-LDL ngaphezulu kwe-10% kumadoda nabafazi ().

Nangona kunjalo, olunye uphando olusebenzisa ubude obufanayo bokutya kwefestile khange lubonise naziphi na izibonelelo kumanqanaba e-cholesterol ().

Zombini ezi zifundo zisebenzise abantu abadala abanesisindo esiqhelekileyo, ke iziphumo ezingahambelaniyo zinokubangelwa ngumahluko ekulahlekeni kwesisindo.

Xa abathathi-nxaxheba baphulukana nobunzima ngokutya okuthintelwe ixesha, i-cholesterol yabo yaphucuka. Xa bengalahlekanga ubunzima, khange buphucule (,).

Izifundo ezininzi zibonise ukuba ukutyiwa okuthe kratya kweefestile zeeyure ezili-10-12 kunokuphucula i-cholesterol.

Kwezi zifundo, i-cholesterol "embi" ye-LDL yancitshiswa ukuya kuthi ga kwi-10-35% ngaphezulu kweeveki ezine kubantu abaqhelekileyo ubunzima (,).

Igazi leswekile

Ubungakanani beswekile, okanye "iswekile," egazini lakho kubalulekile kwimpilo yakho. Ukuba neswekile eninzi egazini lakho kungakhokelela kwisifo seswekile kunye nokonakalisa amalungu aliqela omzimba wakho.

Ngokubanzi, iimpembelelo zokutya okuthintelwe ixesha kwiswekile yegazi azicaci gca.

Izifundo ezininzi kubantu abanobunzima obuqhelekileyo zichaze ukunciphisa iswekile yegazi ukuya kuthi ga kwi-30%, ngelixa isifundo esahlukileyo sibonisa ukwanda okungama-20% kwiswekile yegazi (,, 14).

Uphando oluthe kratya luyafuneka ukugqiba ukuba ukutya kuthintelwe ixesha kunokuphucula iswekile yegazi.

Isishwankathelo: Olunye uphando lubonisa ukuba ukutya kuthintelwe ixesha kunokukhokelela ekunciphiseni umzimba, ukuphucula impilo yentliziyo kunye neswekile esezantsi yegazi. Nangona kunjalo, ayizizo zonke izifundo ezivumayo kwaye ulwazi ngakumbi luyafuneka.

Ungayenza Njani

Ukutya okuthintelwe ixesha lilula kakhulu-khetha nje inani elithile leeyure apho uya kutya zonke iikhalori zakho suku ngalunye.

Ukuba usebenzisa ukutya okuthintelwe lixesha ukunciphisa umzimba kwaye uphucule impilo yakho, inani leeyure ozivumela ukuba uzitye kufuneka libe ngaphantsi kwenani olivumelayo.

Umzekelo, ukuba ngesiqhelo utya isidlo sakho sokuqala ngo-8 kusasa kwaye uqhubeke nokutya kude kube malunga ne-9 emva kwemini, utya konke ukutya kwakho kwifestile yeeyure ezili-13 yonke imihla.

Ukusebenzisa ukutya okuthintelwe ixesha, ungalinciphisa eli nani. Umzekelo, unokufuna ukukhetha ukutya kuphela ngexesha lefestile yeeyure eziyi-8 ukuya kwezi-9.

Oku kususa isidlo esinye okanye ezibini okanye amashwamshwam oqhele ukuwatya.

Ngelishwa, akukho phando lwaneleyo malunga nokutya okuthintelwe ixesha ukuze wazi ukuba leliphi ixesha lokutya kwefestile elilelona lilungileyo.

Nangona kunjalo, uninzi lwabantu lusebenzisa iiwindows zeeyure ezi-6 ukuya kwezi-10 ngosuku ngalunye.

Kungenxa yokuba ukutya kuthintelwe ixesha kugxila xa usitya kunokuba utye, inokudityaniswa nalo naluphi na uhlobo lokutya, njengokutya okune-carb ephantsi okanye ukutya okuneprotein ephezulu.

Isishwankathelo: Ukutya okuthintelwe ixesha kulula ukwenza. Ukhethe ngokulula ixesha apho uzakutya zonke iikhalori zakho suku ngalunye. Eli xesha lidla ngokuba ziiyure eziyi-6-10 ubude.

Ukutya ixesha elinomda kunye nokuZilolonga

Ukuba wenza umthambo rhoqo, unokuzibuza ukuba ukutya kuthintelwe ixesha kuya kukuchaphazela njani ukusebenza kwakho.

Isifundo esinye seeveki ezisibhozo sivavanye ukutya okumiselwe ixesha kumadoda amancinci alandela inkqubo yoqeqesho lobunzima.

Kufumanise ukuba amadoda enza ukutya okuthintelwe ixesha akwazile ukwandisa amandla awo kanye njengeqela lolawulo elalisitya ngesiqhelo ().

Isifundo esifanayo kumadoda amadala anesisindo esiqeqeshiweyo xa kuthelekiswa ukutya okunomda ngexesha lokutya kweeyure eziyi-8 kwipateni yokutya eqhelekileyo.

Kufumanise ukuba amadoda atya zonke iikhalori zawo ngexesha leyure eziyi-8 yonke imihla aphulukene ne-15% yamafutha omzimba, ngelixa iqela elilawulayo lingalahlekanga nawaphi na amanqatha omzimba (14).

Ngaphezu, omabini la maqela ayenokuphuculwa okufanayo emandleni nasekunyamezeleni.

Ngokusekwe kwezi zifundo, kubonakala ngathi unokuzilolonga kwaye wenze inkqubela phambili ngelixa ulandela inkqubo yokutya ethintelwe ixesha.

Nangona kunjalo, uphando luyafuneka kwabasetyhini nakwabo benza umthambo we-aerobic njengokubaleka okanye ukuqubha.

Isishwankathelo: Uphando lubonisa ukuba ukutya okuthintelwe ixesha alichaphazeli amandla akho omthambo kwaye womelele.

Umgca osezantsi

Ukutya okuthintelwe lixesha sisicwangciso-qhinga sokutya esigxile ekutyeni, endaweni yokutya.

Ngokunciphisa konke ukutya kwakho kwemihla ngemihla ixesha elincinci, kunokwenzeka ukuba utye ukutya okuncinci kwaye unciphise umzimba.

Ngaphezulu, olunye uphando lubonakalisile ukuba ukutya okuthintelwe ixesha kunokunceda impilo yentliziyo kunye neswekile yegazi, nangona ingezizo zonke izifundo ziyavuma.

Ukutya okuthintelwe lixesha akuyiyo eyomntu wonke, kodwa kukhetho lokutya oluthandwayo onokufuna ukuzizamela.