Ukuzila ukudla okuyiminyaka eminyakeni yamuva sekuye kwadumile kakhulu. Lokhu kudla lapho izikhathi zokuzila nokudla okunye. Nokho, kusekhona zonke izinhlobo zezinganekwane ezihlobene nalesi sihloko.
Lesi sihloko sikhombisa ama-myths angu-7 avamile kakhulu ngokulamba, ukudla okulula kanye nemvamisa yokudla.
1. Ukuhamba ngesidlo sasekuseni kuholela ekuzuzeni isisindo
"Ukudla kwasekuseni kudla okubaluleke kakhulu .
" Kukhona inkolelo yokuthi kunokuthile "okhethekile" mayelana nesidlo sasekuseni. Abantu bakholelwa ukuthi ukweqa ukudla kwasekuseni kuholela ekulameni okudlulele, ukuthanda ukudla nokuzuza kwesisindo. Nakuba izifundo eziningi zithole izixhumanisi zezibalo phakathi kokudlulela kwasekuseni nokuqhathaniswa ngokweqile / okukhuluphele, lokhu kungachazwa ukuthi umuntu oweqa ngokweqile ukudlala kwasekuseni ngokuvamile ukhathalela impilo yakhe kancane. Ngokuthakazelisayo, le nkinga isanda kuxazululwa ekutadisheni okulawulwa ngokungahleliwe, okuyinto izinga legolide lezesayensi. Lesi sifundo sanyatheliswa ngo-2014, saqhathanisa imiphumela yabantu abadala abangu-283 abane-overweight nokukhuluphala, ukweqa nokudla kwasekuseni. Ngemva kwamasonto angu-16 okutadisha, kwakungekho umehluko phakathi kwesisindo phakathi kwamaqembu. Lolu cwaningo lubonisa ukuthi ukudla isidlo sasekuseni akubaluleke kakhulu ekulahlekeni kwesisindo, nakuba kungenzeka kube nezici ezithile. Kodwa-ke, kunezifundo ezithile ezibonisa ukuthi izingane nentsha edla ukudla kwasekuseni zivame ukubonisa imiphumela engcono esikoleni. Kunezifundo ezaholela ekutheni abantu baphelelwe isisindo ngokuhamba kwesikhathi, ngenkathi bevame ukusebenzisa isidlo sasekuseni. Lona umehluko phakathi kwabantu. Kwabanye abantu kwasekuseni kuwusizo, kodwa kwabanye abakho. Akuyona isibopho futhi akukho "imilingo" kuyo. Isiphetho: Ukusetshenziswa kwasekuseni kungasiza kubantu abaningi, kodwa akudingekile. Izifundo ezilawulwayo azibonisi umehluko phakathi kokudlula nokudla kwasekuseni kokulahlekelwa isisindo.
Ukusetshenziswa okuvamile kokudla kuphazamisa umzimba
"Yidla okuningi, ngezingxenye ezincane, ukulondoloza umzimba .
" Abantu abaningi bakholelwa ukuthi ukudla okuvame ukuholela ekwenzeni ukwanda kwemethamo, okubangela ukuba umzimba ushise amakholori amaningi. Umzimba usebenzise amandla ambalwa ukugaya futhi uhlanganise izakhi ezivela ekudleni. Lokhu kubizwa ngokuthi umphumela wokushisa wokudla (TEP) futhi kufana namaphesenti angu-20-30% ama-protein, ama-5-10% ama-carbohydrate kanye no-0-3% wamafutha (4). Ngokwesilinganiso, umphumela wokushisa wokudla kukhona endaweni engama-10% we-calorie yokudla okuphelele. Kodwa-ke, inani eliphelele lamakholori asetshenziswe lapha libaluleke kakhulu kunezikhathi zokudla okudliwe. Ukusetshenziswa kwezitsha ezingu-6 zama-calories angu-500 kunemiphumela efanayo nokudla izitsha ezingu-3 zamakolori angu-1000. Njengoba inikezwe ukuthi umphumela wokushisa ophakathi kuka-10%, kuzo zombili izimo kungama-khalori angu-300. Lokhu kuqinisekiswa ngezifundo eziningi zokudla okunomsoco kubantu abonisa ukuthi ukwehla noma ukwanda emvamisa yokudla okudliwayo akuthinti inani eliphelele lamakhilori alishisiwe. Isiphetho: Inani lamakhilori alishisiwe alihlobene nokuvama kokudla okudliwayo. Okubalulekile ukusetshenziswa okuphelele kwama-khalori kanye nokwahlukana kwezibalo.
3. Ukudla njalo kusiza ukunciphisa indlala
Abanye abantu bakholelwa ukuthi ukugcoba kusiza ukugwema ukuthanda ukudla nokulamba ngokweqile. Kuyathakazelisa ukuthi phakathi nezifundo eziningana lolu daba kucatshangelwe, futhi idatha etholakalayo ayinangqondo. Nakuba ezinye izifundo zikhomba ukuthi ukudla okuvame ukunciphisa ukulamba, ezinye izifundo azikhombisi imiphumela, nokho abanye bakhombisa izinga lokulamba. Esinye isifundo ngokuqhathanisa 3 ukudla okuphezulu-amaprotheni nama-6 high-protein ukudla, kwatholakala ukuthi ukudla oku-3 empeleni kungcono kunciphise umuzwa wendlala. Ngakolunye uhlangothi, kungase kuxhomeke kwizici ezithile. Uma ukudla okulula kungakusiza kakhulu ukuba ube nesifiso sokudla bese unciphisa ithuba lokukhokha ngokweqile, mhlawumbe lokhu kungumqondo omuhle. Nokho, abukho ubufakazi bokuthi ukudlala noma ukudla okuvame ukunciphisa indlala kubo bonke abantu. Yilowo nalowo wakhe. Isiphetho: Akekho ubufakazi obunengqondo bokuthi ukudla okuvame ukudla ngokuvamile kunciphisa ukulamba noma ukudla kwe-caloric. Ucwaningo oluthile lubonisa ukuthi ukusetshenziswa okuphindaphindiwe kokudla ezinxenyeni ezincane kwandisa umuzwa wendlala.
Ukusetshenziswa njalo kokudla ezindaweni ezincane kungasiza ukunciphisa isisindo.
Ukudla okuvamile akusheshisi umzimba. Futhi abonakala enganciphisi umuzwa wendlala. Uma ukudla okuvame kakhulu kungathinti ukulinganisela kwamandla okulinganisela, akufanele kube nomthelela ekulahlekeni kwesisindo. Eqinisweni, lokhu kuqinisekiswa yisayensi. Ucwaningo oluningi ngalolu daba lubonisa ukuthi ukuvama kokudla okudla akuthinti ukulahlekelwa kwesisindo. Isibonelo, isifundo samadoda nabesifazane besilisa abangaphezu kuka-16 abakhombisi ukukhombisa ukungafani kwesisindo, ukulahlekelwa amafutha, noma ukudla uma kuqhathaniswa ukudla kuka-3 no-6 ngosuku. Kodwa-ke, uma uqonda ukuthi ukudla okuvame kakhulu kukuvumela ukuba udle amakholori ambalwa nokudla okuncane okungaphelele, mhlawumbe kusebenza kuwe. Ngomuntu siqu, ngicabanga ukuthi kuyinto engathandeki kakhulu ukudla kaningi, futhi kuba nzima nakakhulu ukunamathela ekudleni okunempilo. Kodwa kwabanye abantu bangasebenza. Isiphetho: Akukho bufakazi bokuthi ukushintsha imvamisa yokudla ukudla kuzokusiza ukuthi ulahlekelwe isisindo. Ucwaningo oluningi lubonisa ukuthi akekho umehluko.
5. Ubuchopho budinga umthombo weglucose njalo
Abanye abantu bakholelwa ukuthi uma ungadli ama-carbohydrate njalo ngamahora ambalwa, ubuchopho buzoyeka ukusebenza. Lesi sahlulelo sisekelwe enkolelweni yokuthi ubuchopho njengophethiloli lungasebenzisa kuphela i-glucose (ushukela wegazi). Kodwa-ke, yini ehlala ingaphandle kwengxoxo ukuthi umzimba ungenza kalula i-glucose edingekayo ngenqubo ebizwa ngokuthi i-gluconeogenesis. Ezimweni eziningi, kungase kungadingeki, ngoba umzimba uqoqa i-glycogen (i-glucose) esibindi, futhi ungayisebenzisa ukuze unikeze ubuchopho amandla ngamahora. Ngisho nangenkathi yindlala yesikhathi eside, ukungondleki noma ukudla okuncane kakhulu, umzimba ungaveza imizimba ye-ketone evela kumafutha okudla. Izidumbu ze-Ketone zinganikeza amandla engxenyeni yobuchopho, ngokunciphisa kakhulu isidingo se-glucose. Ngakho-ke, ngesikhathi sokuzila isikhathi eside, ubuchopho bungakwazi ukuzigcina kalula ngokusizwa imizimba ye-ketone ne-glucose, etholakala kuma-proteine namafutha. Futhi, kusukela ekubukeni kokuziphendukela kwemvelo, akusizi ukuthi asikwazi ukusinda ngaphandle komthombo wama-carbohydrate njalo. Uma lokhu kuyiqiniso, khona-ke ubuntwini bekuyobe sekuyisikhathi eside bekakhona. Noma kunjalo, abanye abantu bayabika ukuthi banomuzwa wokunciphisa amazinga kashukela egazi uma bengadli okwesikhashana. Uma lokhu kusebenza kuwe, mhlawumbe kufanele udle kaningi noma okungenani uthintane nodokotela ngaphambi kokushintsha ukudla. Isiphetho: Umzimba ungakhipha i-glucose amandla amandla obuchopho, ngisho nangesikhathi sokuzila isikhathi eside noma ukungondleki. Ingxenye yobuchopho nayo ingasebenzisa imizimba ye-ketone yamandla.
6. Ukudla njalo nokuqhwaba kuhle kumpilo yakho
Akuyona into engokwemvelo ukuthi umzimba ube njalo esimweni sokudla. Ngenqubo yokuziphendukela kwemvelo, abantu kwakudingeka bahlangane ngezikhathi zokuntuleka kokudla. Kukhona ubufakazi bokuthi ukuzila ukudla okwesikhashana kushukumisa inqubo yokuvuselela amaselula, okuthiwa i-autophagy, ukuthi isebenzisa amaprotheni amadala futhi angasebenziyo ukukhiqiza amandla. I-Autophagy ingasiza ekuvikeleni ekugugeni nasezifo ezinjenge-Alzheimer's, futhi inganciphisa ingozi yomdlavuza. Iqiniso liwukuthi ukuzila ngezikhathi ezithile kunezinzuzo zonke zokuthola imetabolism enempilo. Kukhona nezinye izifundo ezikhomba ukuthi ukudlala nokudla njalo kungaba nomthelela omubi empilweni futhi kwandise ingozi yesifo. Isibonelo, isifundo esisodwa sabonisa ukuthi, ngokubambisana nokudla okuningi kwama-kilojoule, ukudla nokudla okuvame ukwanda kungakhuphula inani lamafutha esibindi, okubonisa ukuthi ukugcoba kungandisa ingozi ye-fatty fover disease. Kukhona nezinye izifundo ezingekho ukuhlola ezibonisa ukuthi abantu abadla kakhulu baningi engozini enkulu yokuthuthukisa umdlavuza we-colorectal. Isiphetho: Kuyintokwanekwane ukuthi ukudla okudlayo kunemiphumela emihle empilweni. Ucwaningo oluthile lubonisa ukuthi ukudlala okulimazayo kuyingozi, kanti abanye bakhombisa ukuthi indlala yesikhashana inezinzuzo ezibalulekile zezempilo.
Ukuzila ukudla kubeka umzimba wakho "ekutheni ungondleki"
Esinye sezimpikiswano ezivamile mayelana nokuzila ukudla noma ukuhamba kwesikhathi kungukuthi kungabeka umzimba wakho "ekubuseni ukungondleki". Ngokwalokho okushiwo, ukwenqaba kokudla kwenza umzimba wakho ucabange ukuthi ulambile, ngakho uvala umthamo wegazi futhi uvimbele ukushiswa kwamafutha. Kuyiqiniso ukuthi ukulahlekelwa isisindo eside isikhathi eside kunganciphisa inani lamakholori ashisa. Lona "umbuso wangempela wokungondleki" (igama elikhethekile - i-thermogenesis eguquguqukayo). Lena yithonya langempela, futhi lingaya kuze kube manje ukuthi usuku lushiswe ngamakhilomitha angamakhulu ambalwa. Noma kunjalo, lokhu kwenzeka uma ulahlekelwa isisindo futhi akunandaba ukuthi uyisebenzisa kanjani. Akukho bufakazi bokuthi lokhu kungenzeka ukuthi kwenzeke ngokuzila ukudla okulula kunamanye amasu okulahlekelwa kwesisindo. Eqinisweni, idatha impela ibonisa ukuthi ukuzila ukudla okwesikhashana kwandisa isilinganiso semethamo. Lokhu kungenxa yokunyuka okusheshayo kokuqukethwe kwe-norepinephrin (norepinephrine), etshela ama-fat cells ukuthi abhubhise ama-fat amakhemikhali futhi avuse amandla omzimba. Ucwaningo lubonisa ukuthi ukuzila ukudla kwamahora angu-48 kungakwandisa ukugubha umthamo nge-3.6-14%. Kodwa-ke, uma ungayeki ukudla isikhathi eside, umphumela ungaguqulwa futhi umzimba wehlisa umzimba uhlehliswa uma kuqhathaniswa nesisekelo. Ucwaningo olulodwa lubonisa ukuthi ukuzila ukudla zonke izinsuku izinsuku ezingu-22 ngeke kuholele ekunciphiseni kwesilinganiso samandla, kodwa abahlanganyeli balahlekelwe u-4% wezinqwaba zamathambo amakhulu, okuhlaba umxhwele isikhathi esifushane njengamaviki amathathu. Isiphetho: Kuyiphutha ukuthi le nhlekelele yesikhashana ibeka umzimba "embusweni wokungondleki". Iqiniso liwukuthi imetabolism empeleni iyanda ngesikhathi sokuzila amahora angu-48. Ngokususelwa kwizifundo zakamuva zakamuva, kucacile ukuthi ukuzila ukudla, njengokuchitha kwehora lesishiyagalombili phakathi kokudla kwasekuseni, kunganikeza izinzuzo eziphawulekayo zokulondoloza isisindo esihle nempilo. Kwabaningi, noma kunjalo, umqondo wokushiya ukudla isikhathi esithile unzima kakhulu. Lokhu kwesaba kuvela emiphakathini yethu engalungile ngomqondo wokulamba. Ukuzwa yindlala kuyisignali enempilo evela emzimbeni ukuthi izinguquko ezithile kanye nezinguquko emithonjeni yamandla eziphilayo zenzeka. Ukulamba akufanele kubangele ukwesaba, imizwelo engafanele noma ukuhoxisa ekudleni. Siphila ezweni lapho ukudla kutholakala njalo futhi akudingeki sengozini yokuphila kwethu ukuze sibambe isidlo sakusihlwa. Uma unomuzwa wokuthi ubuhlobo bakho obubhekene nomzwelo kanye nendlala buholela eqinisweni lokuthi udla ngokweqile, uphule, uma sekudlulile amahora angaphezu kwamahora amathathu kusukela ekudleni kwakho kokugcina, noma uhlale wesaba ukuhlala ulambile, khona-ke le nkinga idinga ukuxazululwa ngaphambi kokuzama ukunciphisa umzimba . Awusabi ukulala ebusuku. Futhi, indlala yangempela nje umlayezo ovela emzimbeni ongasabela ngokuthula kakhulu. Uhlelo lwe "Rainbow epulatifeni" luzokusiza ukuba udale ubudlelwane obukhululekile futhi obungathathi hlangothi nomzwa wendlala. Ungabhalisela uhlelo lwamahhala ngesikhathi esifushane ngalesi sixhumanisi.