Emma Miller
Ukwetyisa nokucubungula ukutya, kuquka iicarbohydrates, iiproteni, namafutha kufuna amandla. Kwihlabathi lezondlo, ukutya okuninzi kunye neziselo kuthiwa zikhawulezisa imetabolism, ukusabela emzimbeni okunika amandla. Kweli nqaku, sivavanya ukuba ukutya kwethu kuyichaphazela njani imetabolism kunye nokuba ukutya okuthile kunye neziselo zinefuthe elibalulekileyo kwisantya semetabolism.
Umthombo othembekileyo wemetabolism sisimbuku seempendulo kwiiseli zethu ezibonelela ngamandla ayimfuneko kwimisebenzi efana nokushukuma, ukukhula, kunye nophuhliso.
Izinto ezininzi zinokuchaphazela imetabolism, kubandakanywa iminyaka, ukutya, isondo sebhayoloji, umsebenzi womzimba, kunye nesimo sempilo. I-Basal metabolic rate ngamandla afunekayo ukugcina imisebenzi ebalulekileyo yomzimba, njengokuphefumla, xa uphumle. Lelona galelo likhulu kwinani leekhalori zemihla ngemihla ezitshisiweyo-ekwaziwa ngokuba yinkcitho yamandla iyonke.
Ukwetyisa nokucubungula ukutya, kuquka iicarbohydrates, iiproteni, namafutha kufuna amandla. Oku kwaziwa ngokuba yi-thermal effect of food (TEF). Okunye ukutya kuthatha amandla amaninzi ukophula kunabanye, kwaye oku kunokonyusa imetabolism yakho kancinane.
Ngokomzekelo, amanqatha afuna amandla amancinci ukuze kwetyiswe kuneeprotheyini neecarbohydrates. Iiprotheyini zine-TEF ephezulu ye-macronutrients ezintathu.
Ngaba ukutya okuthile kunokukhawulezisa imetabolism?
Umntu unokucinga ukuba ukutya kunye neziphuzo ezithile "zinokukhawuleza" imetabolism, kodwa oku akusoloko kunjalo. Okunye ukutya kufuna amandla amaninzi okugaya kunabanye, kwaye okunye ukutya kunokunyusa kancinci isantya se-basal metabolism, kodwa kungabi kakhulu.
Eyona nto ibalulekileyo sisixa esipheleleyo esisetyenzisiweyo ekutyeni. Ngokomzekelo, i-TEF, amandla afunekayo ukugaya ukutya, ayahluka ngokuxhomekeke kumxholo we-macronutrient wokutya.
Nanga amandla afunekayo ukwetyisa iimacronutrients:
- Iprotheyini: 10-30% yexabiso lamandla eprotheni esetyenzisiweyo.
- Iicarbohydrates: i-5-10% ye-carbohydrates esetyenzisiweyo.
- Amafutha: i-0-3% yamafutha asetyenzisiweyo.
Umzimba usebenzisa awona mandla amaninzi ukuphula kunye nokugcina iiprotheni, ngoko ke une-TEF ephezulu.
I-TEF yenza malunga ne-10% yemithombo ethembekileyo yenkcitho yamandla yonke imihla. Ngenxa yesi sizathu, ukutya okuphezulu kwiprotheyini kunokusinceda ukuba sitshise iikhalori ezininzi.
Ukongeza, uphando lubonisa ukuba ukutya okucutshungulwe kakhulu kufuna amandla amancinci okugaya kunokutya okupheleleyo. Oku kunokwenzeka ngenxa yefiber ephantsi kunye nomxholo weprotheyini wokutya okucocwe kakhulu.
Uphononongo luye lwabonisa ukuba ukutya okuneprotheyini ephezulu kunokunyusa izinga lokuphumla kwe-metabolic (RMR), inani leekhalori ezitshiswe ekuphumleni.
Uphononongo olwenziwa kwi-2015 ngumthombo othembekileyo wafumanisa ukuba kubantu abanokutya okunekhalori ephezulu, ukutya ixabiso eliphezulu leprotheyini kwandisa kakhulu inkcitho ye-24-iyure yokuphumla yamandla xa kuthelekiswa nezixa eziphantsi zeprotheni.
Uphononongo oluqhutywe ngo-2021 lufumene ukuba ukutya okuneprotheyini ephezulu okubandakanya i-40% yeprotheyini kuvelise inkcitho ephezulu yamandla kunye nokunyuka kwamafutha okutshisa xa kuthelekiswa nokulawula ukutya okuqukethe i-15% yeprotheyini.
Olunye uphando luye lwabonisa ukuba ukutya okuneprotheyini ephezulu kwandisa inkcitho yamandla yemihla ngemihla xa kuthelekiswa nokutya okuphantsi kweeprotheyini.
Ngaba ukutya okuthile kwandisa imetabolism?
Kucacile ukuba ukutya okuneprotheyini ephezulu kunokunceda abantu batshise iikhalori ezininzi ngosuku ngalunye, kodwa kuthekani ngokutya okuthile? Ngokomzekelo, i-compounds kwi-chili pepper, iti eluhlaza, kunye nekofu inokunyusa i-metabolism kancinane.
Umthombo othembekileyo we-caffeine unokunyusa inkcitho yamandla, ngoko ke ukusela iziselo ze-caffeinated ezifana nekofu kunye neti eluhlaza kunokunyusa kancinane imetabolism.
Uphononongo lubonisa ukuba ukutya ukutya kunye nesicatshulwa se-catechin yeti kunokonyusa ukuthathwa kwekhalori yemihla ngemihla ngama-260 eekhalori xa kudityaniswa nomthambo wobunzima. Kubalulekile ukuqaphela ukuba izifundo ezininzi kule ndawo zibandakanya iidosi eziphezulu zeti eluhlaza, kwaye iziphumo zisenokungasebenzi kubantu abasela nje iti eluhlaza.
Olunye uphando lubonisa ukuba i-EGCG, i-catechin efunyenwe kwiti eluhlaza, inokunyusa ukuthathwa kwamandla kwiidosi ze-300 milligrams (mg). Ukubhekisela, iti eluhlaza iqulethe malunga ne-71 mg yomthombo othembekileyo we-EGCG nge-100 milliliters ekhonzayo.
Okwangoku, i-capsaicin kwi-chili pepper inokunyusa izinga le-metabolic xa ithathwa kwizongezelelo ezigxininisiweyo. Kodwa isixa sale khompawundi kwisitya esiqhelekileyo setshili akunakwenzeka ukuba sichaphazele kakhulu imetabolism.
Ngokufanayo, olunye uphononongo lufumanise ukuba ukusela isiselo esishushu esinejinja engumgubo ngokutya kunokonyusa kancinane i-TEF malunga neekhalori ezingama-43 ngosuku. Kodwa oku akuyi kuba nempembelelo ebalulekileyo kwinkcitho yamandla ngokubanzi okanye ukunciphisa umzimba.
Indlela yokukhuthaza imetabolism enempilo kunye nobunzima bomzimba
Ukugcina nokugcina ubunzima bomzimba obunempilo, kubalulekile ukugxila kumgangatho jikelele kunye nomxholo we-macronutrients ekudleni kunokuba udibanise okanye ungabandakanyi ukutya okuthile.
Njengoko kukhankanyiwe ngasentla, uphando lubonisa ukuba ukutya okuneprotheyini kunye nokutya okupheleleyo kwandisa kakhulu inkcitho yamandla xa kuthelekiswa nokutya okuphantsi kweprotheni kunye nokutya okuphezulu kwe-ultra-pasteurized.
Nangona ukutya okuphakathi kokutya kunye neziselo ezilungiselelwe ukuphucula i-metabolism, njengokutya okuneziqholo, ijinja, kunye neti eluhlaza, akunakubangela ingozi, akunakufane kwenzeke ukuba kube nefuthe elibalulekileyo kwinkcitho yamandla okanye ubunzima bomzimba.
Ukutya okunokulinganisela kunye neeprotheyini ezininzi kunye nefiber, ezifana nemifuno, iziqhamo, amantongomane, imbewu, kunye neembotyi, ziya kuxhasa imetabolism enempilo kunye nokuphucula impilo yonke.
Ukufumana umsebenzi owaneleyo womzimba kunye nokugcina ubunzima bemisipha enempilo kunokunceda ukuphucula inkcitho yamandla ngokubanzi.
Ukuqeqeshwa kobunzima kunokusebenza ngokukodwa. Uphononongo lwe-2015 lufumene ukuba ukuqeqeshwa kwesisindo kwiinyanga ze-9 kunokunyusa i-RMR malunga ne-5% kubantu abadala abanempilo. Kwaye uphononongo lwe-2020 lufumene ukuba uqeqesho lobunzima bonyusa i-RMR, ekhokelela ekunyukeni okuphakathi kweekhalori malunga ne-96 yeekhalori ngosuku xa kuthelekiswa neqela lolawulo.
