Unciphisa njani ubunzima bokutya okutyayo

Umxholo

• Yintoni ukutya kwemifuno?
• Izithintelo ekunciphiseni ubunzima ekudleni kwemifuno
• Ukutya iinxalenye ezinkulu kunye neeprotheyini ezaneleyo
• Ukutya ii-carbs ezininzi
• Ukutya okwekhalori okunotyebileyo
• Ukujolisa kukutya okutyiwa kakhulu kwemifuno
• Iingcebiso zokwehlisa ubunzima bokutya kwimifuno
• Ukutya kwemifuno okunceda ukunciphisa umzimba
• Ukutya okunokuphetshwa kukutya kwemifuno ukunciphisa umzimba
• Isampulu yesicwangciso sokutya semifuno sokunciphisa umzimba
• Usuku 1
• Usuku 2
• Usuku 3
• Usuku 4
• Usuku 5
• Umgca wezantsi

Ukutyiwa kwemifuno kuye kwanda kakhulu kwiminyaka yakutshanje.

Oku kutya kunxulunyaniswa nomngcipheko osezantsi wezifo ezinganyangekiyo kwaye kunokunceda ukunciphisa umzimba ().

Nangona kunjalo, unokufumana kunzima ukunciphisa umzimba kwisidlo semifuno - ingakumbi ukuba utya kakhulu i-carbs ecocekileyo okanye ukutya okucutshungulwe kakhulu.

Eli nqaku licacisa ukuba unganciphisa njani ubunzima bokutya kwimifuno.

Yintoni ukutya kwemifuno?

Ukutya kwemifuno akubandakanyi inyama, intlanzi kunye neenkukhu.

Abanye abantu banokulandela oku kutya ngenxa yezizathu zonqulo okanye zokuziphatha, ngelixa abanye betsalwa kukufumana izibonelelo zempilo ezinokubakho.

Ezona ntlobo ziphambili zokutya kwemifuno yile:

• I-Lacto-ovo-imifuno: ivumela amaqanda nobisi kodwa ayibandakanyi inyama, intlanzi kunye neenkukhu
• I-Lacto-imifuno: ivumela ubisi kodwa ingaquki amaqanda, inyama, intlanzi kunye neenkukhu
• Ovo-imifuno: ivumela amaqanda kodwa ayibandakanyi ubisi, inyama, intlanzi kunye neenkukhu
• Umthambo: Akubandakanyi zonke iimveliso zezilwanyana, kubandakanya ubusi, ubisi, kunye namaqanda

Ezinye iindlela zokutya ezisekwe kwizityalo zibandakanya i-flexitarian (ebandakanya ukutya kwezilwanyana kodwa ubukhulu becala imifuno) kunye ne-pescatarian (ebandakanya iintlanzi kodwa ingeyiyo inyama)

Ukutya kwemifuno kugxila kwiziqhamo, imifuno, ukutya okuziinkozo, iimbotyi kunye neenkozo. Oku kutya kutyebile kwi-fiber, micronutrients, kunye nemixube yezityalo eziluncedo, kwaye zihlala zithambile kwiikhalori, amafutha, kunye neeprotein kunokutya kwezilwanyana.

Kuba oku kutya kugxininisa ukutya okunezakha-mzimba, kunxulunyaniswa nokwehla kwesifo sentliziyo, imihlaza ethile, isifo seswekile, kunye noxinzelelo lwegazi (,,,).

Ngaphezulu, izifundo zibonisa ukuba ukulandela ukutya kwemifuno kunokuba yindlela efanelekileyo yokunciphisa umzimba (,).

Nangona kunjalo, izibonelelo zokutya imifuno zixhomekeka ikakhulu kwiindidi zokutya okutyayo kunye neendlela zakho zokutya ngokubanzi.

Ukutya kakhulu okanye ukukhetha ukutya okuninzi okugqitywe kakhulu kuya kunika izibonelelo ezimbalwa kunendlela yokutya esekwe kukungachazwanga, ukutya okutyala konke-kwaye unokuba nokuhla okuninzi.

Ukutya kwemifuno akubandakanyi inyama, intlanzi, kunye neenkukhu kwaye ikakhulu kugxila kukutya kwezityalo. Inxulunyaniswe nokwehla kobunzima kunye nokunciphisa umngcipheko wezifo ezingapheliyo, kodwa ezi zibonelelo zixhomekeke kukutya okutyayo.

Izithintelo ekunciphiseni ubunzima ekudleni kwemifuno

Ngelixa imifuno ingabonakala iyindlela esebenzayo yokunciphisa ubunzima obugqithisileyo, izinto ezininzi zinokuthintela oku ukuba kungenzeki.

Ukutya iinxalenye ezinkulu kunye neeprotheyini ezaneleyo

Ukutya iikhalori ezininzi kunokuba ufuna kunokukhokelela ekuzuzeni ubunzima.

Nokuba ugcwalisa ukutya okunezakha-mzimba kukutya okungafakwanga imifuno, unokuba uzinceda kwiindawo ezinkulu kunokuba kufanelekile.

Oku kuqheleke ngakumbi xa ungena kwiprotein.

Iprotein inokunyusa ukugcwala ngamanqanaba anciphayo e-ghrelin, ihomoni elawula indlala, enokuthi inciphise ukutya ikhalori iyonke kunye nokukhuthaza ukunciphisa umzimba (,,).

Ukuba awutyi protein eyaneleyo, ungatya ukutya okuninzi ukuze uzive ugcwele - kuthintela iinzame zakho zokunciphisa umzimba.

Ngelixa iimfuno zakho zeprotein zinokuhlangatyezwa ngokulula kukutya kwemifuno, unokuhlangabezana nobunzima ekuqaleni njengoko ususa inyama ekutyeni kwakho.

Ukutya ii-carbs ezininzi

Ukutya okuphezulu kwiicarbs ezicociweyo, ezinje ngesonka, ipitsa, kunye nepasta, kunokuba lula kukutya kakhulu kukutya kwemifuno.

Zifumaneka ngokubanzi kwaye ngamanye amaxesha inokuba kuphela kwento ekukhethwa kuyo imifuno kwiindawo zokutyela okanye kwindibano.

Ukutya okunotyebi kwi-carbs ecocekileyo kudla ngokungabikho kwefiber kwaye ayithinteli indlala njengengqolowa epheleleyo, i-carbs eyinkimbinkimbi. Ngenxa yoko, banokukulayisha kunye neekhalori ezingaphezulu ().

Ngaphezulu, ezinye izifundo zibonisa ukuba ii-carbs ezisulungekileyo zibangela ukukhutshwa kwe-insulin eyongezelelweyo, ihomoni elawula iswekile yegazi. Oku kunokuba negalelo ekuzuzeni ubunzima (,).

Ngapha koko, olunye uphando kubandakanya abantu abadala abangama-500,000 bafumanisa umanyano olomeleleyo phakathi kwamanqanaba aphezulu e-insulin emva kokutya kwe-carb kunye nesalathiso sobunzima bomzimba (BMI) ().

Ukutya okwekhalori okunotyebileyo

Xa utshintshela kukutya kwemifuno, unokunyusa kakhulu ukutya kwakho ukutya okunamafutha aphezulu.

Ukutya kwemifuno kuhlala kubandakanya amandongomane, imbewu, ii-butter zenut, iiavokhado, okanye ikhokhonathi. Ngelixa oku kutya kunesondlo ngokumangalisayo kwaye kuzaliswa, zikwabonelela ngeekhalori ezili-9 ngegrama nganye - xa kuthelekiswa neekhalori ezi-4 kwigram nganye yeeproteni kunye neekhabhu.

Umzekelo, iipunipoyi ezi-2 (32 iigrem) zebhotolo yamandongomane zipakisha iikhalori ezili-191, eziyi-148 zazo zivela kumanqatha ().

Ngaphezu koko, abantu abaninzi badla ngaphezu kobungakanani obucetyiswayo bokunceda ii-nut butter kunye namanye amafutha asempilweni.

Ukujolisa kukutya okutyiwa kakhulu kwemifuno

Ukuba uthembele kukutya okuninzi okucutshungulweyo njengenxalenye yokutya imifuno, unokuba nobunzima bokunciphisa umzimba.

Iimveliso ezingenakubalwa ziyimifuno kodwa zisagcina izongezo ezingeyomfuneko kunye nezinye izithako ezingenampilo. Imizekelo ibandakanya i-veggie burger, indawo yenyama, ukutya okukhenkcezisiweyo, izinto ezibhakiweyo, ukutya okuphekiweyo kunye noshizi wevegan.

Oku kutya kuhlala kungapakiswanga nge-sodium kuphela, iikhompawundi eziqhubekeke kakhulu, izilondolozo zemichiza, kunye neearhente zokubala imibala kodwa kunye neekhalori kunye neswekile ezongeziweyo.

Ngenxa yoko, banokuba negalelo ekuzuzeni ubunzima xa kutyiwa kakhulu.

Ngapha koko, uphononongo ludibanise ukutyiwa kokutya okugqityiweyo kumngcipheko wokutyeba kakhulu, kunye ne-LDL (embi) ye-cholesterol kunye noxinzelelo lwegazi ().

Eminye imiqobo yokunciphisa umzimba ekutyeni abatya imifuno ibandakanya ukungatyi iiprotheyini ezaneleyo kunye nokuxhomekeka kakhulu kwiikhabhathi ezisulungekisiweyo, ukutya okuneekhalori, kunye nezinto ezenziweyo.

Iingcebiso zokwehlisa ubunzima bokutya kwimifuno

Izicwangciso ezininzi zinokunceda ukukhuthaza ukulahleka kwesisindo kukutya kwemifuno, kubandakanya:

• Ukuzalisa isiqingatha seplate yakho ngemifuno engekho istatshi. Ukukhetha imifuno ephezulu enefayibha, enje nge-broccoli, icauliflower, i-zucchini, imifuno enamagqabi kunye nama-mushroom, kunokukunceda uhlale ugcwele kwaye unciphise ukutya kwekhalori.
• Ukufaka iiprotein kwisidlo ngasinye kunye nokutya okulula. Ukutya kwemifuno ephezulu eneembotyi kubandakanya iimbotyi, amandongomane, iimbewu, iilentile, amaqanda, iimveliso zobisi, kunye nokutya kwesoy (njenge tempeh, tofu, kunye ne-edamame).
• Ukukhetha iicarbbs eziyinkimbinkimbi. Oku kutya kuphucula ukutya kubandakanya ukutya okuziinkozo, imifuno enestatshi, iziqhamo kunye nemidumba.
• Ukujonga iindawo zakho zokutya okunekhalori eziphezulu. Bhangqa amandongomane, iimbewu, kunye namafutha asempilweni kunye nokutya okuneekhalori ezisezantsi ukuze ungatyi kakhulu.
• Ukutya ikakhulu ukutya okupheleleyo. Ukutya okungagqitywanga, njengeziqhamo kunye nemifuno, akunazithako zingafunekiyo.
• Ukunciphisa ukutya okucwangcisiweyo. Gwema ezinye iindlela zokutya, ukutya okubandayo, kunye nokunye ukutya okucutshungulwayo, njengoko kusenokwenzeka ukuba zibambe izongezo ezingenampilo, ityuwa eyongezelelweyo, kunye neswekile eyongeziweyo.

Ukutya okulinganayo kwemifuno okugxininisa ukutya okupheleleyo kwezityalo kunye nokunciphisa i-carbs ecocekileyo kunye nemveliso eqhutywe kakhulu inokukunceda ukunciphisa umzimba.

Okwangoku, ungalibali malunga nabanye ababalulekileyo ekunciphiseni ubunzima, njengokulala ngokufanelekileyo, ukufakelwa umbane, kunye nokuzilolonga.

Kubandakanya iproteni kuzo zonke izidlo, ukutya ukutya okuninzi okupheleleyo, kunye nokususa izinto ezicutshungulwe kakhulu ziindlela ezimbalwa onokuzisebenzisa ukunciphisa umzimba kwisidlo semifuno.

Ukutya kwemifuno okunceda ukunciphisa umzimba

Ukomeleza ukwehla kobunzima, khetha ukutya kwemifuno okunotye ngokupheleleyo, ukutya okutyalwa kancinci kwezityalo.

Kuxhomekeke kwirejimeni yakho ethile, unokubandakanya ubisi okanye amaqanda.

Ukutya kwemifuno okunokunceda ukunciphisa umzimba kubandakanya:

• Imifuno engekho istatshi: i-broccoli, intsimbi yepepile, icauliflower, zucchini, amakhowa, iitumato, isitshalo seqanda, iminqathe, iseleri kunye nekhukhamba
• Imifuno enesitatshi: ertyisi, iitapile, umbona, kunye squash ebusika
• Iziqhamo: amajikijolo, iiorenji, iiapile, iibhanana, iidiliya, iitrus, i-kiwi, kunye nemango
• Amazimba: iquinoa, irayisi emdaka, i-farro, i-millet, ibhali kunye ne-bulgur ingqolowa
• Iimbotyi kunye nemidumba: iilentile, iimbotyi ezimnyama, iimbotyi zepinto, kunye neembotyi zezintso
• Amantongomane nembewu: iiamangile, iiwalnuts, iipistachios, iicashews, imbewu kajongilanga, imbewu ye-chia, kunye nee-butter
• Iiproteni ezincinci iimbotyi, iimbotyi, amandongomane, iimbewu, i-nut butters, amaqanda, i-yoghurt yamaGrike, ubisi, kunye neemveliso zesoya ezifana ne-tofu, tempeh kunye ne-edamame
• Amafutha asempilweni: iavokhado, ioyile yomnquma, ikhokhonathi, amandongomane, iimbewu, ii-butter butter, kunye netshizi
• Amanzi kunye nezinye iziselo ezisempilweni: I-seltzer yendalo enencasa yendalo, amanzi angenisa iziqhamo, kunye nekofu okanye iti

Ukutya iintlobo ngeentlobo zemifuno engekho istatshi, ukutya okuziinkozo, iimbotyi, amandongomane, kunye nembewu kunokukunceda ukuba unciphise umzimba kukutya kwemifuno.

Ukutya okunokuphetshwa kukutya kwemifuno ukunciphisa umzimba

Ngelixa uninzi lokutya kwezityalo lusempilweni ngokwendalo, ukutya okwenziwe kakhulu ngemifuno kuthanda ukuba kuncinci njalo.

Kuya kufuneka uthintele okanye unqande oku kutya kulandelayo ukuba ulandela ukutya kwemifuno ukunciphisa umzimba:

• Ukutya okutyiwa kakhulu kwemifuno: i-veggie burger, ukutshintshwa kwenyama, ukutya kwesikhenkcezisi, ii-dessert ezifriziwe, kunye neemveliso zobisi ezixelisiweyo
• Iicarb esulungekileyo: isonka esimhlophe, ipasta emhlophe, iigels kunye nabaqhekezi
• Ukutya okushukela kunye neziyobisi: iilekese, iicookies, iikeyiki, iswekile yetafile, iisoda, iijusi yeziqhamo, iziselo zamandla, kunye neti emnandi

Ukongeza, zama ukunqanda ezinye iinxalenye ezikhulu zokutya - ngakumbi ezo zineswekile eninzi kunye neekhalori.

Ukuba ujonge ukunciphisa umzimba kwisidlo semifuno, kuya kufuneka uyeke iimveliso ezenziweyo, iikhabho ezisulungekileyo, kunye neziselo ezineswekile.

Isampulu yesicwangciso sokutya semifuno sokunciphisa umzimba

Esi sicwangciso seentsuku ezintlanu zokutya sibonelela ngezimvo ezimbalwa malunga nokutya kwemifuno ukunciphisa umzimba.

Usuku 1

• Isidlo sakusasa: ii-oats ezenziwe ngentsimbi ngeeapile, ibhotolo yamandongomane kunye nesinamon
• Isidlo sasemini: isaladi enemifuno, amaqanda abiliswe nzima, iavokhado, iitumato, kunye ne-vinaigrette yebhalsam
• Isidlo sangokuhlwa: isuphu yeembotyi ezimnyama kunye nonodoli weyogathi yamaGrike, isonka sengqolowa epheleleyo, kunye nesaladi esecaleni
• I-snack: Iiamangile kunye netshokholethi emnyama

Usuku 2

• Isidlo sakusasa: amaqanda aqhekezayo nge-broccoli kunye ne-cheddar, kunye necala lamajikijolo
• Isidlo sasemini: isitya se-burrito esinerayisi emdaka, iimbotyi zepinto, itumato, itswele, kunye neavokhado
• Isidlo sangokuhlwa: ii-noodle zucchini ezine-marinara, imbewu kajongilanga kunye neembotyi ezimhlophe
• I-snack: itshizi yomtya okanye iorenji

Usuku 3

• Isidlo sakusasa: i-yogurt ecacileyo yamaGrike enepinapple, ikhokhonathi ecoliweyo, kunye nama walnuts
• Isidlo sasemini: I-lentil soup, i-bell pepper, kunye ne-guacamole
• Isidlo sangokuhlwa: Isitshalo seqanda iParmesan sasebenza ngaphezulu kwepasta yengqolowa kunye neembotyi eziluhlaza
• I-snack: ibhari yegranola epheleleyo okanye amaqunube

Usuku 4

• Isidlo sakusasa: isitya se-smoothie esenziwe kubisi lwe-almond olungenashukela, isipinashi, imbewu ye-hemp, amajikijolo afriziwe kunye nebhanana
• Isidlo sasemini: isaladi yeqanda kwisonka esineenkozo ezipheleleyo kunye namaqunube, iminqathe kunye nehummus
• Isidlo sangokuhlwa: Gquba u-fry kunye ne-tofu, iminqathe, i-broccoli, irayisi emdaka, isosi yesosi, kunye nobusi
• I-snack: imango eyomileyo kunye neepistachios

Usuku 5

• Isidlo sakusasa: amaqanda amabini kunye nesilayidi esinye seenkozo eziphelelweyo kunye neavokhado, kunye necala lomdiliya
• Isidlo sasemini: isaladi ene-kale, ii-pecans, ii-cranberries ezomisiweyo, itshizi yebhokhwe kunye ne-edamame
• Isidlo sangokuhlwa: I-chickpea eyenziwe ngamakhaya kunye nama-mushroom asikiweyo kunye neebhatata ezibhakiweyo
• I-snack: i-yogurt ecacileyo yamaGrike kunye neetsheri

Ezi zimvo zokutya kunye nezokutya kunokukunceda uqalise ngokutya imifuno ukunciphisa umzimba.

Umgca wezantsi

Ukutya kwemifuno egxile kukutya kwezityalo ezinesondlo kunokukunceda ukunciphisa umzimba

Nangona kunjalo, kubalulekile ukuba utye iiprotein ezaneleyo ngelixa unciphisa ubungakanani besahlulo sakho kunye nokutya ukutya okutyebileyo ngeekhalori, iikhabho ezisulungekisiweyo, kunye nezinto ezenziweyo.

Gcina ukhumbula ukuba ayikuko konke ukutya kwemifuno okunempilo.