Emma Miller
Ukugaya nokucubungula ukudla, okuhlanganisa ama-carbohydrate, amaprotheni namafutha, nakho kudinga amandla. Ezweni lokudla okunomsoco, ukudla okuningi neziphuzo kuthiwa kusheshisa imetabolism, ukusabela emzimbeni okunikeza amandla. Kulesi sihloko, sihlola ukuthi ukudla kwethu kusithinta kanjani i-metabolism yethu nokuthi ukudla okuthile neziphuzo kunawo yini umthelela obalulekile esilinganisweni se-metabolic.
Umthombo onokwethenjelwa we-metabolism isamba sokusabela kumaseli ethu anikeza amandla adingekayo emisebenzi efana nokunyakaza, ukukhula, nokuthuthuka.
Izinto eziningi zingathinta i-metabolism, okuhlanganisa iminyaka, ukudla, ubulili bemvelo, umsebenzi womzimba, kanye nesimo sezempilo. I-basal metabolic rate ingamandla adingekayo ukuze kugcinwe imisebenzi ebalulekile yomzimba, njengokuphefumula, lapho uphumule. Ingumnikeli omkhulu kunayo yonke enanini lamakhalori ashiswa nsuku zonke - owaziwa nangokuthi yisamba sezindleko zamandla.
Ukugaya nokucubungula ukudla, okuhlanganisa ama-carbohydrate, amaprotheni namafutha, nakho kudinga amandla. Lokhu kwaziwa ngokuthi i-thermal effect of food (TEF). Okunye ukudla kuthatha amandla engeziwe ukudilika kunokunye, futhi lokhu kungakhuphula imetabolism yakho kancane.
Ngokwesibonelo, amafutha adinga amandla amancane okugaya kunamaprotheni nama-carbohydrate. Amaprotheni ane-TEF ephezulu kakhulu yama-macronutrients amathathu.
Ingabe ukudla okuthile kungasheshisa imetabolism?
Umuntu angase acabange ukuthi ukudla okuthile neziphuzo “kungasheshisa” imetabolism, kodwa lokhu akunjalo ngaso sonke isikhathi. Okunye ukudla kudinga amandla engeziwe okugaya kunabanye, kanti okunye ukudla kungakhuphula kancane izinga le-basal metabolism, kodwa hhayi kakhulu.
Okubaluleke kakhulu inani eliphelele elisetshenziswa nokudla. Isibonelo, i-TEF, amandla adingekayo ukuze kugaywe ukudla, iyahlukahluka kuye ngokuthi ukudla kuqukethe i-macronutrient.
Nanka amandla adingekayo ukuze kugaywe ama-macronutrients:
- Amaprotheni: 10-30% yenani lamandla weprotheyini esetshenzisiwe.
- Ama-carbohydrate: 5-10% wama-carbohydrate adliwe.
- Amafutha: 0-3% wamafutha adliwe.
Umzimba usebenzisa amandla amaningi ukudiliza nokugcina amaprotheni, ngakho-ke une-TEF ephakeme kakhulu.
I-TEF yenza cishe u-10% wemithombo ethembekile yesamba sezindleko zansuku zonke zamandla. Ngalesi sizathu, ukudla okunamaphrotheni amaningi kungasisiza sishise ama-calories engeziwe.
Ngaphezu kwalokho, ucwaningo lubonisa ukuthi ukudla okugaywe kakhulu kudinga amandla amancane okugaya kunokudla okuphelele. Lokhu kungenzeka kungenxa yokuqukethwe kwe-fiber ephansi kanye namaprotheni okudla okucolisisiwe kakhulu.
Ucwaningo luye lwabonisa nokuthi ukudla okunamaprotheni amaningi kungakhuphula izinga lokuphumula lomzimba (RMR), inani lamakholori ashiswe ekuphumuleni.
Ucwaningo olwenziwa ngo-2015 ngomthombo onokwethenjelwa lwathola ukuthi kubantu abanokudla okunekhalori ephezulu, ukudla amanani aphezulu amaprotheni kwandisa kakhulu izindleko zamandla okuphumula amahora angu-24 uma kuqhathaniswa namanani aphansi amaprotheni.
Ucwaningo olwenziwa ngo-2021 lwathola ukuthi ukudla okunamaphrotheni amaningi okuhlanganisa amaprotheni angama-40% kunikeza izindleko eziphelele zamandla kanye nokushiswa kwamafutha uma kuqhathaniswa nokudla okulawula okuqukethe amaprotheni angu-15%.
Olunye ucwaningo luye lwabonisa nokuthi ukudla okunamaprotheni amaningi kwandisa izindleko zansuku zonke zamandla uma kuqhathaniswa nokudla okuphansi kwamaprotheni.
Ingabe ukudla okuthile kwandisa umzimba?
Kuyacaca ukuthi ukudla okunamaprotheni amaningi kungasiza abantu bashise ama-kilojoule amaningi usuku ngalunye, kodwa kuthiwani ngokudla okuthile? Isibonelo, izinhlanganisela kupelepele, itiye eliluhlaza, nekhofi zingakhuphula i-metabolism kancane.
Umthombo onokwethenjelwa we-caffeine ungakhuphula ukusetshenziswa kwamandla, ngakho ukuphuza iziphuzo ezine-caffeine njengekhofi netiye eliluhlaza kungakhuphula kancane umzimba.
Ucwaningo lubonisa ukuthi ukudla ukudla okune-green tea catechin extract kungakhuphula ukuthathwa kwekhalori nsuku zonke ngama-kilojoule angama-260 uma kuhlangene nokuzivocavoca okuthwala isisindo. Kubalulekile ukuqaphela ukuthi izifundo eziningi kule ndawo zihilela imithamo ephezulu yetiye elihlaza, futhi imiphumela ingase ingasebenzi kubantu abaphuza nje itiye eliluhlaza.
Olunye ucwaningo lubonisa ukuthi i-EGCG, i-catechin etholakala etiyeni eliluhlaza, ingakhuphula amandla okudla ngemithamo engama-300 milligrams (mg). Ukuze uthole inkomba, itiye eliluhlaza liqukethe cishe i-71 mg yomthombo onokwethenjelwa we-EGCG ngamamililitha ayi-100 asebenzayo.
Khonamanjalo, i-capsaicin kupelepele we-chili ingakhuphula izinga le-metabolic lapho ithathwa ezithasiselweni ezigxilile. Kodwa inani lale nhlanganisela esitsheni esivamile se-chili cishe ngeke lithinte kakhulu imetabolism.
Ngokufanayo, ucwaningo olulodwa lwathola ukuthi ukuphuza isiphuzo esishisayo esiqukethe impushana ye-ginger ngokudla kungakhuphula kancane i-TEF cishe ngama-calories angu-43 ngosuku. Kodwa lokhu ngeke kube nomthelela omkhulu ekusetshenzisweni kwamandla okuphelele noma ukuncipha kwesisindo.
Ungayithuthukisa kanjani imetabolism enempilo nesisindo somzimba
Ukugcina nokugcina isisindo somzimba esinempilo, kubalulekile ukugxila kwikhwalithi jikelele kanye nokuqukethwe kwama-macronutrients ekudleni kunokufaka noma ukukhipha ukudla okuthile.
Njengoba kushiwo ngenhla, ucwaningo lubonisa ukuthi ukudla okucebile ngamaprotheni nokudla okuphelele kwandisa kakhulu izindleko zamandla uma kuqhathaniswa nokudla okuphansi kwamaprotheni nokudla okuphezulu kwe-ultra-pasteurized.
Nakuba ukusebenzisa amanani amaphakathi okudla neziphuzo eziklanyelwe ukuthuthukisa izinqubo zemetabolism, njengokudla okubabayo, ujinja, netiye eliluhlaza, cishe ngeke kudale umonakalo, mancane amathuba okuba kube nomthelela omkhulu ekusetshenzisweni kwamandla noma isisindo somzimba.
Ukudla okunomsoco okunamaprotheni amaningi kanye ne-fiber, njengemifino, izithelo, amantongomane, imbewu, nobhontshisi, kuzosekela umzimba onempilo futhi kuthuthukise impilo yonke.
Ukuthola umsebenzi womzimba owanele nokugcina isisindo semisipha enempilo nakho kungasiza ukuthuthukisa ukusetshenziswa kwezindleko zamandla.
Ukuqeqeshwa kwesisindo kungase kuphumelele ngokukhethekile. Ucwaningo lwango-2015 lwathola ukuthi ukuqeqeshwa kwesisindo sezinyanga ezingu-9 kungakhuphula i-RMR cishe ngo-5% kubantu abadala abanempilo. Futhi isibuyekezo sango-2020 sathola ukuthi ukuqeqeshwa kwesisindo kwandisa i-RMR, okuholela ekwenyukeni kwekhalori okumaphakathi okungaba ngamakhalori angama-96 ngosuku uma kuqhathaniswa neqembu lokulawula.
