Uke wathengisa imikhiqizo yokudla esitolo kanye neziphuzo ngaphandle kokushukela? Manje sevale isiqandisini sonke, futhi kula makhabhinethi kuphela amakhukhi nama-chips anokuqukethwe okungenani kwamafutha? Kungani ungazange ukwazi ukulahlekelwa isisindo kuze kube manje? Mhlawumbe le mikhiqizo yokudla ayifani nhlobo njengoba ikhangisa yona?
Impendulo ingatholakala ku-okuthiwa imikhiqizo yokudla ngokwayo. E-Cornell University e-United States, ososayensi bathola ukuthi abantu abakhetha imikhiqizo ngamagama athi "umkhiqizo wokudla" badla ama-khalori angu-28% ngaphezu kwalabo abangalokothi balinganise, kodwa badle konke. Ucwaningo lubonisa ukuthi isizathu sokuthi uma udla ukudla "kokudla", awuzizwa umuzwa wecala ovame ukusixwayisa ngokudla ngokweqile. Uma ukusho ngokuhlukile, ke udla umkhiqizo wokudla umyalelo omkhulu kakhulu kunomzimba wakho odinga.
Uma ungayinaki iqiniso lokuthi emikhiqizo engenawo amafutha amaphesenti amancane kakhulu amafutha, angaba namakhilomitha amaningi. Kunemithetho ethile, ngokusho ukuthi imikhiqizo enjalo akufanele iqukethe ama-3 amagremu amafutha ngamagremu angu-100 omkhiqizo. Kodwa-ke, zonke izithako zokushukela kanye nezithako ezitholakala kalula zingeza ama-khalori emkhiqizo.
Izifundo ezenziwa ebhokisatri yabonisa ukuthi ukudla okungenamafutha kunambitheka njengokujwayelekile, kodwa ngakolunye uhlangothi kubangela umzimba ukuba udinga amafutha amaningi. Ukudla okunamafutha nokumnandi kulungisa umzimba wethu ngamakhalori amaningi. Kodwa uma singaniki lezi khalori, ubuchopho buthola isignali esisuka esiswini ngokuqukethwe okulandelayo: "Kudingeka sibheke ukudla okuphuthumayo!".
Imiphumela echazwe ngenhla ayikho entsha. Sekuyisikhathi eside saziwa ukuthi iqiniso lokuthi abantu abadala, abaphuza iziphuzo ezimbili noma ngaphezulu ngosuku ngalunye, badla endaweni yesisu ngokushesha kunezo ezondla okwehliswayo. Kungani kungenakuqondakala, kodwa kusobala ukuthi iziphuzo zokudla zenza isidumbu sifune futhi sifune ushukela owedlula.
Ososayensi eYale University baye baveza ukucatshangelwa kwabo ukuthi ukudla okunamakholori ambalwa namafutha kuthinta izinga lamahomoni. Futhi, baqhuba ukuhlolwa lapho iqembu labantu abadala liphuza khona i-milkshake, ebonisa ukuthi yayinamafutha amaningi futhi yayinama-kilojoule aphakeme kakhulu. Lapho abantu bephuza i-cocktail, izinga le-hormonegrelin linciphile kakhulu, futhi leli hormone libhekene nokugcwalisa. Kodwa elinye iqembu labantu abadala bathola i-cocktail efanayo, kuphela kule ilebula ababhala ukuthi iqukethe amafutha amancane futhi aphansi-ikhalori. Ngemuva kokuthatha izinga lama-hormone afanayo - i-ghrelin yande kakhulu.
Ngakho-ke umphumela wukuthi uma ufuna ukunciphisa umzimba, akudingeki ubheke imikhiqizo yokudla, kodwa udle imikhiqizo emisha, yemvelo ezinxenyeni ezincane.
Yini okufanele uyenze kulesi simo?
- Thola idayari yokudla, lapho uzobhala phansi yonke imikhiqizo enokuqukethwe okuncane kwamakhalori namafutha. Zama ukuqhathanisa nemikhiqizo yemvelo.
- Esikhundleni sokuphuza iziphuzo utshwala amaminerali avamile noma amakhemikhali ane-lime fresh, ijusi le-orange noma i-lime.
- Njengokudla okulula, dla ukudla okuqukethe amakholori angaphansi kuka-100. Kungaba yibhanana elincane lamantongomane angenakunambitheka, ama-izaqathe ngokufaka izinkezo ezine ze-Greek tsatsika, indebe enkulu yesaladi yezithelo noma ama-berries ambalwa. Futhi ukhohlwe ngemikhiqizo yokudla kuze kube phakade!