Bella Adams
Ngaba ufuna ukwehla ngeekhilogram? Ngaba ukutya kunzima kuwe?
Ukuze unciphise umzimba, kufuneka ugxininise ukutya okungathandekiyo kwaye uhlupheke yindlala. Ngaba luluvo lwakho? Ngokwenene akufanele kube entlokweni yakho. Ngokugxila kumgangatho kunokuba ubuninzi, unokwenza ukutya kwakho kube mnandi ekulahlekeni kwesisindo kunye nokuzinza kwi-psyche yakho. Ukutya ukutya okunempilo, okunesondlo (kunye nekhalori ephezulu) kunokukunceda ukuba uhluthe ngokuncinci.
Ukutya okuninzi okuchasiweyo ekutyeni kukutya okukunceda ukuba ufikelele usukelo lwakho. Nazi ukutya ezisibhozo apho awukwazi ukufikelela kuphela iinjongo zakho zokunciphisa umzimba, kodwa kwakhona uzilahle ngokulungileyo. Oku akusebenzi rhoqo kwiimveliso zobisi. Uphononongo lwakutsha nje olupapashwe kwi-American Journal of Nutrition lufumene ukuba ngaphezu kwe-18,000 yabasetyhini abasebenzisa isixa esikhulu semveliso yobisi olunamafutha anamafutha babenomngcipheko ophantsi wokutyeba kunabanye abantu.
Yintoni engalunganga ngobisi olunamafutha?
Ukukhupha ubisi kususa ezinye zeeasidi eziyimfuneko. Le asidi enamafutha ayimfuneko sisithako esifanayo esikunceda ukuba uzalise ngokukhawuleza kwaye uhlale ugcwele ixesha elide ukuba utya ukutya okunamafutha ngokukodwa. Olunye uphando lubonise ukuba xa unciphisa amafutha ekudleni kwakho, athatyathelwa indawo yeswekile kunye ne-carbohydrates esulungekileyo, eyenza impilo yakho yonke ibe mandundu.
Ngamafutshane, yidla iindidi zeemveliso zobisi kwaye ungakhathazeki malunga nobuninzi bamanqatha.
Nciphisa inani le-ayisikrimu eneswekile kwaye uthenge iyogathi engenanto ngaphandle kweswekile eyongeziweyo, ekholisa ukwakha kwiincasa kunye neziqhamo. Ukongeza kumafutha anempilo, ibhotela ye-peanut iphezulu kwiprotheni kunye nefiber. Ibhotela ye-Peanut iqulethe i-8 grams yeprotheni kunye ne-2 grams yefiber yokutya kwi-2 tablespoons.
Uphononongo lweSikole saseHarvard seMpilo yoLuntu lufumene ukuba ukutya amantongomane rhoqo kunciphisa umngcipheko wokufumana ubunzima kunye nokukhuluphala kwabasetyhini abangaphezu kwama-51,000. Ngokophononongo olufanayo olupapashwe kwi-Journal of Nutrition, kwakukho umehluko omncinci kwisisindo phakathi kwabo balandela ukutya okuqhelekileyo kunye nabalandela ukutya kunye namantongomane. Ngamanye amazwi, i-nuts kunye ne-nut paste inokongezwa kwisondlo esinempilo sokunciphisa umzimba. Yitya ibhotolo yeendongomane phakathi kokutya ukuze uhlale unomdla wokutya. I-Cashew nuts kunye ne-200-calorie ibhotela ye-peanut ininzi kakhulu kwaye iyanelisa kune-200-calorie crackers kunye ne-pretzels, umzekelo.
Icebiso: Musa ukusebenzisa i-skim milk powder. Okumangalisayo kukuba, iqulethe iikhalori ezininzi, iswekile, i-sodium, kunye ne-preservatives kunebhotela ye-peanut eqhelekileyo.
Thenga enye enamandongomane kunye netyuwa encinci kuluhlu lwezithako ukuze utye ukutya okuziinkozo, iziqhamo kunye nemifuno. Ii-apile ezifakwe kwibhotolo ye-almond zinencasa ekhethekileyo.
Ngokunjalo nayo ipasta inesalathiso seswekile esezantsi ngokumangalisayo, esilinganisa umlinganiselo weswekile esegazini enyuka ngawo ukusuka ku-0 ukuya kwi-100. Okukhona lisezantsi inani, kokukhona kuthatha ixesha ukucolwa kwaye kokukhona uzinze ngakumbi umthombo wesibaso ukugcina amanqanaba amandla. I-pasta yonke yeenkozo isuka kwi-index ye-32 ukuya kwi-37 (malunga nesiqingatha sesonka esimhlophe), kunye ne-pasta emhlophe phakathi kwe-40s, ephantsi kakhulu kuneziqwenga zesonka esimhlophe. Ukongeza, i-pasta ityiwa ngokwesiko kunye nezithako ezinempilo ezinjengeentlanzi kunye nemifuno, kunye neoyile yomnquma, ngoko ke nabantu abanobunzima obulinganiselweyo akufuneki batsibe ipasta esempilweni kunye nezinye iimveliso zepasta.
Ingcebiso yePro: Sebenzisa iimveliso eziziinkozo ezipheleleyo, uphinda-phinda imifuno, kwaye unqande iisosi ezinekhrimu ezinexabiso eliphantsi. Amaqanda, atyebileyo ngeprotini ekumgangatho ophezulu, amafutha asempilweni, iivithamin ezibalulekileyo, neeminerali, aneekilojoule eziphantsi yaye anesondlo esiphezulu. Ekubeni ixabiso le-caloric leqanda elinye lingama-calories angama-70 kuphela, akukho sizathu sokungadli i-yolk yeqanda kunye neqanda elimhlophe kunye. Ewe, umthubi weqanda ungumthombo wecholesterol ekutyeni, kodwa uhlolisiso lwakutshanje luye lwabonisa ukuba icholesterol esezityeni ayinayo impembelelo encinane kwicholesterol esegazini kunokuba bekucingwa ngaphambili.
Ukutya iimali ezincinci zamaqanda apheleleyo kukhuselekile, kwaye ezinye izifundo zibonise ukuba ukutya amaqanda endaweni ye-carbohydrates esulungekileyo (isonka) kunokunceda ekutyeni kwakho ukunciphisa umzimba.
Ibhonasi yoMhleli: Amaqanda angabizi kakhulu kwaye alungele ukuphekwa ngokukhawuleza, alungele intsasa exakekileyo. Bhaka amaqanda kwioli yeoli, kwaye uwasebenzise njengento yokuphatha intsapho yonke.
Yongeza imifuno egcadiweyo kwaye utye kunye ne-toast epheleleyo yokutya okuziinkozo ukuqinisekisa ukutya okupheleleyo kunye nokulinganisela ekutyeni kwakho.
Abantu abaninzi abazi ukuba i-30 grams yenkukhu emnyama okanye inyama ye-turkey (imilenze kunye namathanga) iqulethe malunga neekhalori ze-5 kunye ne-1 gram ngaphezulu kwe-fat ngaphezu kwebele lenkukhu emhlophe. Kodwa ulusu lwebele lunamanqatha amaninzi. Ngokususa ulusu kuyo nayiphi na inxalenye yeentaka, unokukhetha i-caloric ngaphezulu ngokwakho. Inkukhu emnyama yona idla ngokuba thambileyo, inejusi, kwaye ityebile kunenyama emhlophe. Ayifuni kuphela ioli encinci, kodwa ifuna i-sauce encinci kunye ne-creamy seasonings kunebele, ngoko kumnandi kakhulu kwaye kulula ukuyipheka. Iphezulu kwiprotheyini ebhityileyo, ngoko uya kuziva unelisekile ngelixa usitya kwaye unqabile ukuba utye kakhulu ngesidlo sasemini.
Inyama imnyama ngombala kwaye iphezulu kwi-myoglobin, iprotheni ephethe i-oxygen, kunye ne-iron kunye ne-zinc, iiminerali ezimbini ezikhuthaza ukugonywa komzimba wakho.
Qaphela ukuba ukunciphisa iikhalori kulwelo kunokuba ngundoqo kwimpumelelo yokunciphisa umzimba. Ngokomzekelo, utywala buneekhalori ezi-7 ngegram nganye, kwaye ijusi ineekhalori ezingama-54. Nangona kunjalo, akufanele ukhanyele i-cocktails ekupheleni kosuku olude. Kunokwenzeka ukuba usele amaxesha ngamaxesha into ephambili kukuba usebenze ngokomzimba, ongayi kushiya i-surplus yeekhalori.
Okubangela umdla kukuba, uphando lweYunivesithi yaseWashington State lubonisa ukuba iwayini ebomvu inokuba sempilweni kunewayini emhlophe kwaye iipolyphenols kwiwayini ebomvu (kubandakanywa ne-resveratrol) inokukhuthaza imetabolism kwaye ithintele ukutyeba. Iinkozo ezipheleleyo zinowona mxholo uphezulu wepolyphenol, kodwa iwayini ikwanepolyphenols. Umgca wezantsi: utywala akusoloko kulungele ukutya, kodwa kunokunyanga ukudinwa kwemihla ngemihla kunye noloyiko, olunokuthi lukhokelela ekutyeni kakhulu. Kukholelwa ukuba umlinganiselo othile wotywala ulungile entliziyweni. Kungenxa yoko le nto kuyimfuneko ukugcina umgaqo wokusela utywala.
Sela ngokufanelekileyo (kungekhona kwisisu esingenalutho), nciphisa ukungenisa kwakho utywala obunzima, kwaye ukhethe iwayini yeglasi kwi-120 calories 100 grams endaweni ye-cocktails emnandi kunye neebhiya eziphezulu ze-carb zokunciphisa umzimba okungcono.
Ukusela ikofu yonke imihla akuncedi nje ukuba uvuke ekuseni. Ukongezelela, ivuselela ingqondo kunye nenkqubo ye-nervous kwaye iqulethe i-antioxidants enokuphucula i-glucose metabolism, ukunciphisa ukutya kunye nokunciphisa umngcipheko we-2 yeswekile. Ikofu ene-caffeine inokuphucula ukusebenza komthambo wokunyamezela, njengokubaleka kunye nokuhamba ngebhayisikile, ngokukhuthaza ukuveliswa kobushushu kunye nokutshisa amanqatha amaninzi omzimba.
Andicingi ukuba ikofu inefuthe lokutya, kodwa inikwe izibonelelo zempilo jikelele, sisizathu esihle sokwenza enye okanye ezimbini iikomityi zekhofi imihla ngemihla. Uphononongo olucwangcisiweyo kunye nohlalutyo lwe-36 oluqhutywe kwi-2014 lufumene ukuba abantu abanekomityi yekhofi ekuseni ngokwenene babenomngcipheko ophantsi wesifo senhliziyo.
