Le yiBelly yakho kwiiCocktails, iiKuki kunye nokunye

Umxholo

• Utywala
• Iswekile
• IiCarbs ezisulungekileyo
• Amanqatha kunye neTrans Fats
• Uphengululo lwe

Cocktails, iikeyiki, iitshiphusi iitshiphusi zetyuwa, itshizi enkulu yamanzi. Ezi zinto zonke incasa entle kakhulu njengoko zidlula emilebeni yakho, kodwa kwenzeka ntoni emva kokuba behambe behla ngendlela? "Kungakhathaliseki ukuba uginya ntoni, iindlela ziyafana: zidlule umbhobho wokutya, nge-esophagus, kunye nesisu sakho," kusho u-Ira Breite, MD, uprofesa oncedisayo weklinikhi kwicandelo le-gastroenterology kwi-NYU Langone Medical Centre. "Kodwa kukho ukungafani kwindlela ezithile izondlo ezifana neeprotheni, i-carbs, kunye namafutha," utshilo.

Nantsi into eyenzekayo xa ezinye zezolonwabo zakho ezinetyala zibetha isisu sakho, kunye nendlela yokuthatha indlela enempilo:

Utywala

Ngokungafaniyo nayo yonke into oyigwinyayo, utywala buxutywa ngokuthe ngqo sisisu (isisu sisebenza njengendawo yokulinda yonke into oyityayo; akukho nto icutshungulwayo kwaye ifunnwe de ifike emathunjini amancinci). Nje ukuba iglasi ye-vino-okanye i-margarita-ibethe isisu sakho, nakuphi na ukutya okwangoku kulibazisa ukufunxwa kotywala egazini, yiyo loo nto uziva ukuba yi-woozier ngokukhawuleza ukuba usela ngaphandle kwesisu. Ipesenti ephezulu yotywala obune-cocktail yakho, kokukhona ihlala ixesha elide kwinkqubo yakho kwaye unxila uziva. Kwaye ukuba ungumfazi (okanye ukwicala elincinci), kuya kuthatha ixesha elide ukuba umzimba wakho uqhubekeke notywala.

Indlela esempilweni: Ukumodareyitha-kunye nokusetyenziswa kancinci-kubalulekile. Ngelixa konke kungcono ukusela kunye nokutya kwinkqubo yakho, ayizukukwenza unxile kancinci, utshilo uGqirha Breite. "Sela kancinci okanye usasaze ukusela ukuze umzimba wakho ube nexesha lokuwusebenzisa. Ukuba uthoba iishoti ezintlanu kunye nesonka eso, uya kunxila kwaye uzele yicarbohydrates," utshilo.

Iswekile

Iswekile kuzo zonke iifom zayo, ngaphandle kwezithandelo zokufakelwa, inefuthe ngqo kwimetabolism yakho kunye namandla. Yonke iswekile iguqulwa ibe yiglucose kunye nefructose, efunxwa ngamathumbu amancinci egazini. Umzimba wakho uwusebenzisa njengomthombo olula kwaye okhawulezayo wepetroli, kodwa uphela ngokukhawuleza (yiyo loo nto eyaziwayo "yengozi yeswekile").

Indlela esempilweni: Iswekile, kulungile, imnandi, kwaye loo nto iyenza ukuba ibe yinxalenye ephambili yezona zinto zimnandi kwiplanethi: iitshokholethi zekhaya ezenziwe ngetshokholethi, icrime brulee, itshokholethi yonke into. Kodwa nazo zonke iikhalori ezingenanto, kwaye ngaphandle kokuba ungumdlali obalaseleyo, awuyi kutshisa zonke ezo khalori ezingenanto, ngenxa yoko awudingi ngaphezulu kokusetyenziswa kweswekile. Jonga imithombo efihliweyo engasebenziyo nayiphi na injongo eyonwabisayo: iziselo zemidlalo, isoda, loo cache yeebhere zegummy kwidesika osebenza nayo oyityayo kuba uyadika.

IiCarbs ezisulungekileyo

I-carbs esulungekisiweyo njengerayisi emhlophe, i-pasta, kunye nomgubo ziye zasuswa amasuntswana aphilileyo; umz Ke ayisiyiyo kuphela i-carbs esulungekileyo ephantsi kwezondlo, iguqulwa ngokukhawuleza ngumzimba ibe yiswekile kwaye inokunyusa amanqanaba eswekile yegazi. Xa la manqanaba aphezulu, umzimba wakho usebenzisa iswekile endaweni yeevenkile zamafutha ukonyusa amandla ngoko nangoko. Ulamba kwakhona ngokukhawuleza emva kwesidlo esisulungekileyo se-carb (isizathu sokuba ukulungele ukutya kwakhona emva kweyure enkulu yepakeki enkulu), kunye nomzimba wakho awusebenzisi iivenkile ezityebileyo zamandla, yile nto uyifunayo.

Indlela esempilweni: Ewe i-crusty baguette yinto entle, njengama-pancake, kwaye ngamanye amaxesha kuphela irayisi emhlophe eneenkomo kunye ne-broccoli eya kwenza. Okwangoku, zama ukufumana uninzi lwee-carb zakho zemihla ngemihla ekutshiseni kancinci, kwimithombo entsonkothileyo efana neembotyi, iziqhamo kunye nemifuno, kunye neenkozo ezipheleleyo. Ngaloo ndlela unendawo yokuchitha ixesha elithile.

Amanqatha kunye neTrans Fats

Ukutya okunamafutha aphezulu kwimithombo yezilwanyana ezinje nge-marbled steak, itshizi, kunye nebhotolo, okanye amafutha enkunkuma (aqhelekileyo asetyenziselwa ukugcina ii-cookies kunye neetshipsi ekonakaleni emva kwexesha elide kwiishelufa zevenkile) aziphathe kakuhle (kakubi) ngeendlela ezimbini: kwixesha elifutshane inokwenza imiba yokwetyisa njengokuqunjelwa okanye urhudo. Ixesha elide, baphakamisa amanqanaba e-cholesterol embi (i-LDL), enokukhokelela kwimithambo eqinileyo kunye nengozi eyonyukayo yokuhlaselwa sisifo sentliziyo okanye ukubetha. Amafutha eTrans angowona nobangela umbi ngakumbi kuba awanyusi nje i-cholesterol embi, kodwa eneneni aphelisa uhlobo oluhle (HDL).

Indlela esempilweni: Ngethamsanqa, amafutha e-trans aphantsi komlilo, kwaye abavelisi abaninzi bazisusile kwiimveliso zabo. Ke xa uthenga ukutya okuhlanganisiweyo, funda iilebheli kwaye uqiniseke ukuba kukho izithako ezimbalwa ngangokunokwenzeka. Khetha inyama ethe tye kwaye wenze ushizi i-splurge kunokuba yinxalenye yokutya kwakho kwansuku zonke. Yiya kwizinto ezintle ngeempelaveki; isilayi esincinci sento yesiFrentshi kunye ne-decadent, okanye i-Parmesan elungile ngokwenene kunokuba u-odole itshizi yaseMelika kwisandwich yakho yesidlo sasemini ngaphandle komkhwa.

Uphengululo lwe