John Myers
Ukunqwenela iitapile ngokuqhelekileyo kubonisa ukuba umzimba wakho awunamanzi okanye amandla avela kwiicarbohydrates. Unokuba nokunqongophala kwezimbiwa, kodwa ndingatsho ukuba sesona sizathu siphakamileyo kwaye ayisosizathu sokuqala.
Uswele ntoni umzimba wakho xa unqwenela iitapile?
Ngelixa i-potassium inokufumaneka kokunye ukutya okufana neebhanana, iiorenji, neeapilkosi, amathuba okuba utya iitapile ezininzi kunoko kutya rhoqo. Xa ungenayo i-potassium eyaneleyo emzimbeni wakho, umphumo unokuba ngumnqweno oqhubekayo weetapile zazo zonke iintlobo.
Ngaba kulungile ukutya iitapile ezibhakiweyo yonke imihla?
Ukutya iitapile enye ephakathi ngemini inokuba yinxalenye yokutya okunempilo kwaye ayinyusi ingozi ye-cardiometabolic - amathuba okuba nesifo seswekile, isifo sentliziyo okanye isifo sohlangothi - nje ukuba iitapile iqhunyisiwe okanye ibhakiwe, kwaye ilungiswe ngaphandle kokongeza kakhulu. ityuwa okanye amafutha ahluthayo, uphononongo olwenziwe ngabezondlo kwiYunivesithi yasePennsylvania State yafumanisa.
Utya ntoni xa urhalela iitapile?
Izinto ezi-5 onokuzitya xa unqwenela iitshiphusi zetapile:
- Amashwamshwam olwandle.
- Ikhukhamba, i-hummus kunye nomnquma "iisandwich".
- Iitshiphusi zemifuno ye-DIY.
- Iichickpeas.
- Iichips.
Kwenzeka ntoni ukuba utya iitapile ezininzi ezibhakiweyo?
Uphando luthi ukutya iitapile kane ngeveki kunokuba yingozi kwaye kube negalelo kwimeko ebangela ukubetha kunye nokuhlaselwa yintliziyo, abona babulali abakhulu baseBritani. Uphononongo, oluchazwe kwi-BMJ, lolokuqala ukuchonga iitapile njengomthombo ophambili we-hypertension, eyaziwa ngokuba luxinzelelo lwegazi oluphezulu.
Kutheni ndithanda amazambane kakhulu?
Zifikeleleka ngokulula, ziyafikeleleka, zimnandi, kulula ukuzilungiselela, ziguquguquka, zizalise kwaye ngokutsho kwabanye - zilungele wena. Nangona beqala ukudlala phantse kuyo yonke ikhabhathi yehlabathi, abalufumani uzuko olubafaneleyo.
Kutheni iitapile zindenza ndizive ndonwabile?
Ngokutsho kukaJudith J. Wurtman, i-PhD, iitapile kunye nezinye i-starchy carbs ezifana ne-popcorn kunye ne-pretzels zinika iipropati zokunyusa i-serotonin. Wachaza indlela awayekhe wayiva ngayo umntu kwivenkile yeziyobisi owayekhangela izongezo ze-5HTP, ezithi zinyuse amanqanaba e-serotonin.
Ngaba ukutya iitapile ezibhakiweyo kukwenza utyebe?
Olunye uphononongo lubonisa ukuba ukutya iitapile kunye neemveliso zetapile ezicutshungulweyo kunokukhokelela ekuzuzeni ubunzima. Nangona kunjalo, xa idliwe ngokumodareyitha, akunakwenzeka ukuba iitapile ngokwazo zibe negalelo elikhulu ekufumaneni ubunzima.
Ngaba unganciphisa umzimba ngokutya iitapile ezibhakiweyo?
Inyaniso kukuba, ungadla iitapile ebhakiweyo xa uzama ukunciphisa umzimba. Le mifuno ineekhalori eziphantsi ngokwentelekiso, umthombo olungileyo wefayibha kwaye utyebile kwizondlo ezininzi ezixhasa impilo entle.
Iresiphi epheleleyo yeetapile ezibhakiweyo
Ngaba ukutya iitapile yonke imihla kukwenza utyebe?
Ngaba ukutya iitapile kunokutyebisa? Zombini iitapile kunye nerayisi ziicarbohydrates ezintsonkothileyo kwaye ukuba zityiwe ngokumodareyitha aziyi kutyebisa. Nangona kunjalo, zinokubangela ubunzima ukuba ziphekwe ngebhotolo, imajarini, ikhilimu okanye nayiphi na enye into enamafutha, endaweni yokubiliswa nje emanzini.
Yiyiphi iminqweno ethetha ukuba umzimba wakho ufuna?
Ngokomzekelo, izifiso zetshokolethi zihlala zityholwa kumanqanaba aphantsi e-magnesium, kanti ukuthanda inyama okanye ushizi kuhlala kubonwa njengophawu lwentsimbi ephantsi okanye amanqanaba e-calcium. Ukuzalisekisa iminqweno yakho kukholelwa ukuba kukunceda umzimba wakho uhlangabezane neemfuno zawo zezondlo kunye nokulungisa ukunqongophala kwezondlo.
Kutheni ndibawela ukutya okunesitatshi?
Ngokwenqaku lakutshanje leNew York Times, okukhona utya iicarbohydrates, kokukhona uya kuzinqwenela. Oku kungenxa yokuba ukutya i-carbs kubangela ukuba umzimba wethu uvelise i-insulin. Ukunyuka kwamanqanaba e-insulin yesignali kwimizimba yethu ukuqokelela amanqatha kunye nokutshisa i-carbs.
Kukuthini ukutya ukuthanda ukutya ngokweemvakalelo?
Ukuba unqwenela iswekile, unokuziva udakumbile. Ukuba unqwenela ukutya okuthambileyo nokuswiti, okufana ne-ayisikrimu, unokuziva unexhala. Ukuba unqwenela ukutya okunetyuwa, unokuba noxinzelelo. Ukuba unqwenela ukutya okuninzi, ukuzalisa-ukutya, njengama-crackers kunye ne-pasta, unokuziva unesithukuthezi kwaye uphazamisekile ngokwesondo.
Kutheni kufanelekile ukuba ungazisongeli iitapile kwiifoyile ngelixa ubhaka?
Ukujija i-foil akusayi kunciphisa ixesha lokubhaka, kodwa kuya kukhokelela ngaphakathi kwitapile enesikhumba esimanzi. Ukusonga iitapile ezibhakiweyo kwi-foil emva kokuba kubhakiwe kuyakuvumela ukuba ubambe ukuya kuthi ga kwimizuzu engama-45, kodwa eyona ndlela yokubamba iitapile ezibhakiweyo kwidrowa yokufudumeza isonka.
Ngaba iitapile ezibhakiweyo ziyavutha?
Ngokutya amazambane abhakiweyo, unokwandisa i-choline emzimbeni wakho kwaye unciphise ukuvuvukala.
Kufuneka ungazityi nini iitapile?
Ukongeza, xa iitapile zihluma, isitatshi kwiitapile siguqulwa sibe siswekile. Ukuba iitapile ziqinile, inezinongo ezininzi ezingatshintshiyo kwaye ingatyiwa emva kokususa inhlumelo. Nangona kunjalo, ukuba iitapile zishwabene kwaye zishwabene, akufuneki zityiwe.
Ukufumana eyona ndlela igqwesileyo yeetapile ezibhakiweyo!
Ngaba iitapile zikulungele ukudakumba?
"Izambane zine-high-satiety factor kwaye zixhaphake kakhulu - zibenza zibe yongezwa ngokugqibeleleyo kwisicwangciso sokutya esisekelwe kwimifuno esingenakuphucula kuphela impilo yonke kodwa sinokunceda ukudakumba," uKathleen Triou, umongameli weFresh Solutions kunye ne-CEO, uthe ukukhululwa.
Ngaba unokuba likhoboka leetapile?
Nokuba ukhetha ukuyilungisa njani iitapile into enye ayinakuphikiswa… bayakhobokisa ngesizathu: Ukuguquguquka okungapheliyo.
Kutheni ungatyi iitapile?
Iipatata ziqulethe i-glycoalkaloids, uhlobo lwekhemikhali yekhemikhali efumaneka kumalungu entsapho ye-nightshade enokuba yingozi xa idliwe ngamanani aphezulu. Iitapile, ngakumbi iitapile eziluhlaza, zineentlobo ezimbini ze-glycoalkaloids: i-solanine kunye ne-chaconine.
Ngaba iitapile zilungele ukuxhalaba?
Iitapile eziswiti zizityebi kwi-beta-carotene ye-antioxidant, utshilo u-D'Ambrosio. Oku kunceda ekunciphiseni umonakalo kwiiseli zengqondo, ezinokuthi zibe nefuthe elibi kwimpilo yengqondo. Kwakhona kunokuba luncedo ekunciphiseni uxinzelelo lwe-oxidative kwi-DNA, edibene nokudakumba, ukuxhalaba kunye ne-schizophrenia, uyongezelela.
Kwenzeka ntoni xa utya kakhulu iitapile?
Ngokutsho kweKliniki yaseMayo, ukutya iitapile ezininzi kunokukhokelela ekuthandeni okwandisiweyo kweecarbohydrates, ezinokuthi ziqalise umjikelo oyingxaki okhokelela ekutyeni kakhulu. Nantsi indlela esebenza ngayo: Emva kokuba uzityile, iswekile esegazini lakho inyuka ngokukhawuleza, ihlala ibangela ukuba umzimba wakho ukhuphe i-insulin eninzi kunokuba uyifuna.
