Izinganekwane Eziphezulu Eziyi-10 Eziphakeme Kokudla Okunezindlela Ezihlukile

-Delile

• 1. Ushukela umlutha ophindwe kasishiyagalombili kune-cocaine
• 2. Amakholori akanandaba nakancane
• 3. Ukupheka ngamafutha omnqumo kuwumqondo omubi
• 4. Ama-microwaves alimaza ukudla kwakho futhi akhiphe imisebe eyingozi
• 5. I-cholesterol yegazi ayinandaba
• 6. Ikhofi elithengwe ezitolo liqukethe amazinga aphezulu ama-mycotoxin
• 7. Ukudla okune-alkaline kunempilo kepha ukudla okune-acidic kubanga izifo
• 8. Ukudla ubisi akulungile emathanjeni akho
• 9. AmaCarbs ayingozi ngokwemvelo
• 10. Umpe we-agave uyiswidi enempilo
• Okubalulekile

Ukudla okunomsoco kuthinta wonke umuntu, futhi kunezindlela nezinkolelo eziningi mayelana nokuthi yini engcono kakhulu.

Noma kunobufakazi obubasekelayo, odokotela abajwayelekile nabanye abaqeqeshiwe bavame ukungavumelani ngemikhuba emihle.

Kodwa-ke, abanye abantu banezinkolelo mayelana nokudla okunomsoco okungasekelwa ngokwesayensi.

Lo mbhalo ubheka ezinye izinganekwane abantu ababamba iqhaza ngazo emkhakheni wokudla ngendlela ehlukile.

1. Ushukela umlutha ophindwe kasishiyagalombili kune-cocaine

Ushukela uvela ngokwemvelo ekudleni okuningi, ikakhulukazi izithelo nemifino. Kodwa-ke, futhi kuyisengezo esidumile.

Kunobufakazi obuningi bokuthi ukufaka ushukela omningi ekudleni kuyingozi. Ososayensi bakuxhumanise nokukhuluphala, ukumelana ne-insulin, ukwanda kwamafutha esiswini nasesibindi, nezifo ezinjengohlobo 2 sikashukela nesifo senhliziyo (1,,,, 5,).

Noma kunjalo, ukugwema ushukela owengeziwe kungaba nzima. Esinye isizathu ukuthi abakhiqizi bayayifaka ekudleni okuningi okungaphambi kwesikhathi, okufaka nososo onomsoco nokudla okusheshayo.

Ngaphezu kwalokho, abanye abantu bahlangabezana nezifiso zokudla okunoshukela omningi.

Lokhu kuholele abanye ochwepheshe ukuthi bakholelwe ukuthi ushukela nokudla okukuwo kunezinto eziluthayo.

Kunobufakazi bokusekela lokhu ezilwaneni nasebantwini. Ushukela ungenza kusebenze izindawo ezifanayo ebuchosheni njengezidakamizwa zokuzijabulisa, futhi kungadala izimpawu ezifanayo zokuziphatha (,).

Abanye baze bathi ushukela ulutha ngokuphindwe kasishiyagalombili kune-cocaine.

Lesi simangalo sivela ocwaningweni oluthola ukuthi amagundane akhetha amanzi anongwe ngoshukela noma i-saccharin kune-cocaine efakwa ngaphakathi.

Kwakuwumphumela wesiteleka kepha akufakazanga ukuthi ushukela unenkohliso yokulutha ephindwe kasishiyagalombili kubantu, uma kuqhathaniswa ne-cocaine.

Ushukela ungadala izinkinga zempilo, futhi ungaba umlutha. Kodwa-ke, akunakwenzeka ukuthi ube umlutha kakhulu kune-cocaine.

IsifinyezoUshukela ungaba nempilo futhi ungalutha, kodwa akunakwenzeka ukuthi ube umlutha izikhathi eziphindwe kasishiyagalombili njenge-cocaine.

2. Amakholori akanandaba nakancane

Abanye abantu bacabanga ukuthi ama-calories konke okubalulekile ekwehliseni isisindo.

Abanye bathi unganciphisa isisindo noma ngabe udla amakhalori amangaki, inqobo nje uma ukhetha ukudla okulungile. Bacabanga ukuthi ama-calories awasebenzi.

Iqiniso liphakathi nendawo.

Ukudla ukudla okuthile kungasiza ekusekeleni ukwehla kwesisindo ngu, ngokwesibonelo:

• ukwandisa umzimba, okwandisa inani lama-calories owashisayo
• ukunciphisa isifiso sokudla, esinciphisa inani lamakhalori owasebenzisayo

Abantu abaningi bangalahlekelwa isisindo ngaphandle kokubala ama-calories.

Kodwa-ke, kuyiqiniso ukuthi uma ulahlekelwa isisindo, ama-calories amaningi ashiya umzimba wakho kunokungena kuwo.

Ngenkathi okunye ukudla kungakusiza ulahlekelwe isisindo ngaphezu kokunye, ama-calories azohlala ethinta ukulahleka kwesisindo nokuzuza kwesisindo.

Lokhu akusho ukuthi udinga ukubala ama-calories ukuze wehlise isisindo.

Ukushintsha indlela odla ngayo ukuze ukwehla kwesisindo kwenzeke ku-autopilot kungasebenza ngendlela efanayo, uma kungenjalo kungcono.

Isifinyezo Abanye abantu bakholelwa ukuthi amakhalori awenzi mehluko ekwehliseni isisindo noma ekuzuzeni. Ukubalwa kwamakhalori akudingekile ngaso sonke isikhathi, kepha ama-calories asabalwa.

3. Ukupheka ngamafutha omnqumo kuwumqondo omubi

Amafutha omnqumo e-virgin angawodwa angenawo amafutha anempilo kakhulu akhona. Iqukethe amafutha we-monounsaturated anempilo enempilo nama-antioxidants anamandla (10, 11).

Kodwa-ke, abantu abaningi bakholelwa ukuthi akunampilo ukuyisebenzisela ukupheka.

Amafutha nama-antioxidants ayazwela ekushiseni. Uma ufaka ukushisa, izinhlanganisela eziyingozi zingakha.

Kodwa-ke, lokhu kusebenza ikakhulu kumafutha anamafutha amaningi e-polyunsaturated, njengama-soya kanye namafutha ommbila (12).

Okuqukethwe kwamafutha we-polyunsaturated kawoyela womnqumo kungu-10-11% kuphela. Lokhu kuphansi, uma kuqhathaniswa namanye amafutha amaningi ezitshalo ().

Ngempela, ucwaningo lukhombisile ukuthi uwoyela womnqumo ugcina ezinye zezinto zawo ezinempilo, noma kushisa kakhulu.

Yize kungahle kube nokulahleka kwama-antioxidants, uvithamini E, kanye nokunambitheka, uwoyela womnqumo ugcina iningi lezakhi zawo zokudla okunomsoco lapho kufudunyezwa (14,,).

Amafutha omnqumo ukukhetha okunempilo kukawoyela, noma kungaphekiwe noma kuphekiwe.

Isifinyezo Amafutha omnqumo angaba ukukhetha okufanele ukupheka. Ucwaningo lukhombisa ukuthi iyakwazi ukumelana namazinga okushisa okupheka, noma isikhathi eside.

4. Ama-microwaves alimaza ukudla kwakho futhi akhiphe imisebe eyingozi

Ukushisa ukudla kuhhavini le-microwave kuyashesha futhi kulula kakhulu, kepha abanye abantu bakholelwa ukuthi lokhu kuza ngezindleko.

Bathi ama-microwave akhiqiza imisebe eyingozi futhi angalimaza izakhamzimba ekudleni. Kodwa-ke, akubonakali bukhona ubufakazi obushicilelwe obusekela lokhu.

Ovini bemicrowave basebenzisa imisebe, kodwa ukwakheka kwabo kuvimbela lokhu ekubalekeni ().

Eqinisweni, ucwaningo lukhombisa ukuthi ukupheka ama-microwave kungaba ngcono ekulondolozeni izakhamzimba kunezinye izindlela zokupheka, njengokubilisa noma ukuthosa (,,).

Abukho ubufakazi besayensi bokuthi ukupheka kwe-microwave kuyingozi.

Isifinyezo Azikho izifundo ezishicilelwe ezibonisa ukuthi ama-oven microwave ayingozi. Ngokuphambene nalokho, olunye ucwaningo lukhombisa ukuthi zingasiza ekulondolozeni izakhamzimba ezilahlwa ngezinye izindlela zokupheka.

5. I-cholesterol yegazi ayinandaba

Izazi zokudla okunomsoco zivame ukungavumelani ngomphumela wamafutha agcwele kanye ne-cholesterol yokudla.

Izinhlangano ezihamba phambili, njenge-American Heart Association (AHA), zincoma ukuthi kunqandwe ukutholakala kwamafutha agcwele kuya ku-5-6% wama-calories, kuyilapho Imihlahlandlela Yezokudla ka-2015-2020 yabantu baseMelika incoma ubuningi be-10% kubantu abaningi (21, )

Okwamanje, obunye ubufakazi bukhombisa ukuthi ukudla ukudla okunamafutha amaningi agcwele kungenzeka kungakhuphuli ubungozi besifo senhliziyo (,, 25, 26).

Kusukela ngo-2015, Imihlahlandlela Yezokudla yoMnyango Wezolimo wase-U.S. (USDA) ayisenazo izeluleko zokunciphisa ukudla kwe-cholesterol ku-300 mg ngosuku. Kodwa-ke, basancoma ukuthi badle njenge-cholesterol encane yokudla ngangokunokwenzeka ngenkathi ulandela ukudla okunempilo ().

Kodwa-ke, abanye abantu abakuqondanga kahle lokhu futhi bakukholwa lokho igazi amazinga e-cholesterol nawo akabalulekile.

Ukuba namazinga aphezulu we-cholesterol egazini lakho kungandisa isifo senhliziyo yakho nezinye izimo zezempilo. Akufanele ungabanaki.

Ukulandela indlela yokuphila enempilo - kufaka phakathi ukudla okunothe ngezithelo nemifino emisha nokudla okuncane okucutshungulwayo, amafutha, noshukela - kungakusiza ugcine amazinga e-cholesterol afanele.

Isifinyezo I-cholesterol namafutha agcwele ekudleni angabi nangozi, kepha amazinga e-cholesterol egazini lakho angathinta ingozi yesifo senhliziyo yakho.

6. Ikhofi elithengwe ezitolo liqukethe amazinga aphezulu ama-mycotoxin

Ama-mycotoxin ayizinhlanganisela eziyingozi ezivela kwisikhunta ().

Zikhona ekudleni okuningi okudumile.

Kukhona inganekwane yokuthi ikhofi eliningi linamazinga ayingozi ama-mycotoxin.

Noma kunjalo, lokhu akunakwenzeka. Kunemithetho eqinile elawula amazinga e-mycotoxin ekudleni. Uma isivuno sidlula umkhawulo wokuphepha, umkhiqizi kufanele asilahle ().

Kokubili isikhunta nama-mycotoxin kuyizinhlanganisela ezivamile zemvelo. Kwezinye izindawo, cishe wonke umuntu unamazinga atholakala ama-mycotoxin egazini lakhe ().

Ucwaningo lukhombisa ukuthi uma uphuza izinkomishi ezi-4 (945 mL) zekhofi ngosuku, uzodla kuphela u-2% wokudla okuphephile okuphelele kwe-mycotoxin. Lawa mazinga aphakathi komkhawulo wokuphepha (31).

Asikho isidingo sokwesaba ikhofi ngenxa yama-mycotoxin.

Isifinyezo Ama-mycotoxin ayizinhlanganisela eziyingozi ezitholakala kuyo yonke indawo, kepha amazinga ekhofi aphakathi kwemingcele yokuphepha.

7. Ukudla okune-alkaline kunempilo kepha ukudla okune-acidic kubanga izifo

Abanye abantu balandela ukudla okune-alkaline.

Bathi:

• Ukudla kungaba nomthelela we-acidic noma we-alkaline emzimbeni.
• Ukudla okune-acid kwehlisa inani le-pH legazi, likwenze kube ne-asidi kakhulu.
• Amaseli womdlavuza akhula kuphela endaweni ene-asidi.

Kodwa-ke, ucwaningo aluwusekeli lo mbono. Iqiniso ukuthi, umzimba wakho ulawula inani le-pH yegazi lakho, ngaphandle kokudla kwakho. Ishintsha kuphela uma unoshevu onzima noma isimo sempilo esifana nesifo esingapheliyo sezinso (32, 33).

Igazi lakho line-alkaline elincane ngokwakhona, kanti umdlavuza nawo ungakhula endaweni ene-alkaline ().

Abantu abeseka lokhu kudla batusa ukugwema inyama, ubisi, nezinhlamvu, abazithatha njenge-asidi. Ukudla "kwe-alkaline" kuthiwa ikakhulu ukudla okususelwa ezitshalweni, njengemifino nezithelo.

Ukudla kwe-alkaline kunganikeza izinzuzo, kodwa lokho kungenxa yokuthi kusekelwe ekudleni okunempilo, okuphelele. Ukuthi lokhu kudla “kune-alkaline” noma “kune-asidi” akunakwenzeka ukuthi kube nomthelela.

Isifinyezo Ukudla akukwazi ukuguqula inani le-pH (i-asidi) yegazi kubantu abaphilile. Abukho ubufakazi obukholisayo bokusekela ukudla kwe-alkaline.

8. Ukudla ubisi akulungile emathanjeni akho

Enye inganekwane ithi ubisi lubanga i-osteoporosis. Lokhu kunwetshwa kwenganekwane yokudla ene-alikhali.

Abasekeli bathi amaprotheni obisi enza igazi lakho libe ne-asidi futhi nokuthi umzimba wakho ukhipha i-calcium emathanjeni akho ukuze unciphise lobu asidi.

Eqinisweni, izakhiwo eziningana emikhiqizweni yobisi zisekela impilo yethambo.

Ziwumthombo omuhle we-calcium ne-phosphorus, okuyizakhi eziyinhloko zamathambo. Futhi ziqukethe uvithamini K2, onganikela ekwakhekeni kwamathambo (,, 37).

Ngaphezu kwalokho, zingumthombo omuhle wamaprotheni, osiza impilo yethambo (,).

Ezilawulwayo, izifundo zabantu zikhombisa ukuthi imikhiqizo yobisi ingathuthukisa impilo yamathambo kuyo yonke iminyaka ngokunyusa ukuqina kwamathambo futhi yehlise ubungozi bokuqhekeka (,,,).

Yize ubisi lungabalulekile empilweni yethambo, lungazuzisa kakhulu.

Isifinyezo Abanye abantu bathi imikhiqizo yobisi ingalimaza impilo yamathambo, kepha ucwaningo oluningi lukhombisa okuhlukile.

9. AmaCarbs ayingozi ngokwemvelo

Ukudla okuphansi kwe-carb kunezinzuzo eziningi.

Ucwaningo lukhombisa ukuthi zingasiza abantu ukuthi banciphise isisindo futhi bathuthukise omaka abahlukahlukene bezempilo, ikakhulukazi i-metabolic syndrome nohlobo lwesifo sikashukela esingu-2 (44, 45, 46, 47,).

Uma ukwehlisa ama-carbs kungasiza ekwelapheni izinkinga ezithile zempilo, abanye abantu bakholelwa ukuthi ama-carbs kumele ukuthi adale inkinga ekuqaleni.

Ngenxa yalokhu, iningi lama-carb aphansi lisekela idemoni konke ukudla okuphezulu kwe-carb, kufaka phakathi lokho okunikeza izinzuzo eziningi, njengamazambane, ama-apula, kanye nezaqathe.

Kuyiqiniso ukuthi ama-carbs acwengekile, kufaka phakathi ushukela ongeziwe nezinhlamvu ezihlanjululwe, angaba nesandla ekuzuzeni isisindo nasezifweni zemetabolic (, 50,).

Kodwa-ke, lokhu akulona iqiniso ngemithombo yonke ye-carb.

Uma unesimo se-metabolic, njengokukhuluphala noma uthayipha isifo sikashukela se-2, ukudla okuphansi kwe-carb kungasiza. Kodwa-ke, lokho akusho ukuthi ama-carbs adale lezi zinkinga zezempilo.

Abantu abaningi bahlala benempilo enhle ngenkathi bedla ukudla okuningi okungasetshenziswanga okuphezulu kwe-carb, njengokusanhlamvu okuphelele.

Ukudla okuphansi kwe-carb kuyindlela enempilo kwabanye abantu, kepha akudingekile noma ayifanele wonke umuntu.

Isifinyezo Ukudla okune-carb ephansi kungasiza abanye abantu, kepha lokhu akusho ukuthi ama-carbs awanampilo - ikakhulukazi lawo aphelele futhi angalungiswa.

10. Umpe we-agave uyiswidi enempilo

Imakethe yokudla yezempilo iye yanda ngokushesha eminyakeni yamuva, kepha akuyona yonke imikhiqizo yayo enempilo.

Isibonelo esisodwa i-sweetener agave nectar.

Ushukela owengeziwe ungadala izinkinga zempilo, futhi isizathu esisodwa okuqukethwe kwabo okuphezulu kwe-fructose.

Isibindi sakho singenza kuphela inani elithile le-fructose. Uma kune-fructose eningi kakhulu, isibindi sakho siqala ukusiguqula sibe ngamafutha (, 53).

Ochwepheshe bakholelwa ukuthi lokhu kungaba umshayeli ophambili wezifo eziningi ezivamile ().

Umpe we-Agave unokuqukethwe okuphezulu kwe-fructose kunakho kokubili ushukela ojwayelekile nesiraphu yommbila ephezulu ye-fructose. Ngenkathi ushukela uqukethe i-50% glucose no-50% fructose, umpe we-agave ngu-85% fructose (55).

Lokhu kungenza umpe we-agave ube omunye wobumnandi obunempilo obuncane emakethe.

Isifinyezo Umpe we-Agave uphakeme ku-fructose, okungaba nzima ukuthi isibindi sakho sigaye umzimba. Kungcono ukugwema ubumnandi kanye noshukela ongeziwe lapho kungenzeka khona.

Okubalulekile

Izinganekwane zigcwele emhlabeni wokudla okuhlukile. Kungenzeka uke wezwa ezinye zalezi zimangalo ezinkundleni zokuxhumana noma kokuthunyelwe kubhulogi, noma okuvele kubangani nomndeni.

Noma kunjalo, eziningi zalezi ziqinisekiso azimele ekuhlolweni kwesayensi. Isibonelo, izifundo ziyiphikisile imibono yokuthi ama-carbs ahlala eyingozi, ukuthi akufanele ufake ama-microwave ekudleni kwakho, nokuthi umpe we-agave uyiswidi enempilo.

Yize kukuhle ukuthatha impilo yakho ezandleni zakho, kufanele uhlale ubheke izimangalo ezingabazisayo. Khumbula ukuthi inani elibalulekile lezeluleko zokuphila kahle nokudla okunomsoco lisekelwe ebufakazini.