Izindlela Ezi-18 Ezisuselwe Ekunciphiseni Indlala Nesifiso Sokudla

-Delile

• 1. Yidla Amaprotheni Anele
• 2. Khetha i-Fibre-Rich Foods
• 3. Khetha okuqinile kunoketshezi
• 4. Phuza Ikhofi
• 5. Gcwalisa Amanzi
• 6. Yidla Ngokucabanga
• 7. Zitika ku-Chocolate Emnyama
• 8. Yidla UGinger
• 9. Nonga Ukudla Kwakho
• 10. Yidla Kumapuleti Amancane
• 11. Sebenzisa Imfoloko Enkulu
• 12. Ukuzivocavoca umzimba
• 13. Yehlisa Amafutha Omzimba Cishe Ephakathi Kwakho
• 14. Lala ngokwanele
• 15. Nciphisa Ukucindezeleka Kwakho
• 16. Yidla amafutha e-Omega-3
• 17. Khetha ukudla okulula okunamaphrotheni
• 18. Kubone ngeso lengqondo Ukudla Ukudla Okufisayo
• Thatha Umlayezo Wekhaya

Ukwehlisa isisindo, ngokuvamile udinga ukunciphisa ukudla kwakho kwansuku zonke kwekhalori.

Ngeshwa, ukudla okunciphisa umzimba kuvame ukuholela ekukhuleni kwesifiso nasekulambeni okukhulu.

Lokhu kungenza kube nzima kakhulu ukwehlisa isisindo futhi ukusigcine kude.

Nalu uhlu lwezindlela eziyi-18 ezenzelwe isayensi zokunciphisa indlala nokudla ngokweqile:

1. Yidla Amaprotheni Anele

Ukungeza amaprotheni amaningi ekudleni kwakho kungakhuphula imizwa yokugcwala, kukwenze udle kancane ekudleni kwakho okulandelayo futhi kukusize ulahlekelwe ngamafutha (, 2).

Isibonelo, isifundo sokuncipha kwesisindo siqhathanise ukudla kwasekuseni okubili okufana nama-calories: elinye liqukethe amaqanda, elinye lama-bagels.

Ababambiqhaza abathole ibhulakufesi leqanda balahlekelwa isisindo esengeziwe esingu-65% kanye namafutha omzimba angaphezulu kuka-16% esikhathini sokufunda samasonto ayisishiyagalombili ().

Ngaphezu kwalokho, ukudla amaprotheni okuphezulu kungasiza ekuvimbeleni ukulahleka kwemisipha lapho amakhalori ansuku zonke ancishiswa ukunciphisa umzimba ().

Ukwenza amaprotheni cishe ngama-20-30% wekhalori yakho yonke oyidlile, noma u-0.45-0.55 g / lb wesisindo somzimba (1.0-1.2 g / kg), kubonakala kunele ukunikeza izinzuzo ().

Ukuthola amaprotheni anele ekudleni kwakho kungasiza ukukhuthaza ukunciphisa umzimba, ngokwengxenye ngokunciphisa ukudla kwakho.

2. Khetha i-Fibre-Rich Foods

Ukudla okuphezulu kwe-fiber kunweba isisu, kubambezela izinga laso lokuchitha futhi kuthonye ukukhishwa kwamahomoni agcwele (, 6).

Ngaphezu kwalokho, i-fiber ingabila emathunjini. Lokhu kukhiqiza ama-fatty chain fatty acatshangwa ukuthi aqhubeke nokusiza ukukhuthaza imizwa yokugcwala (7, 8).

Eqinisweni, ukubuyekezwa kwakamuva kubika ukuthi ukufaka ubhontshisi ocebile nge-fiber, uphizi, ama-chickpeas kanye nodali esidlweni sakho kungakhuphula imizwa yokugcwala ngama-31%, uma kuqhathaniswa nokudla okulinganayo okungasekelwe kubhontshisi (9).

Izinhlamvu eziphelele ze-fiber nazo zingasiza ekunciphiseni indlala futhi zikugcine uzizwa ugcwele (7).

Ukudla amagremu ayi-14 we-fiber usuku ngalunye kunganciphisa ukudla kwakho kwekhalori kuze kufike ku-10%. Ngaphezulu kwezinyanga eziyi-3.8, lokhu kungaholela ekulahlekelweni okungafika kuma-4.2 lbs (1.9 kg) ().

Kodwa-ke, ukubuyekezwa kwakamuva kakhulu kubheka imiphumela emincane kakhulu. Lokhu kungahle kuhlobene nezinhlobo ezahlukahlukene zefayibha efundwe (,).

Izinhlobo eziningi ze-fiber ezinjenge-pectins, i-beta-glucans ne-guar gum zibonakala zigcwalisa kakhulu kunezinhlobo ezingezansi ze-fiber (,, 14).

Ngaphezu kwalokho, imbalwa imiphumela emibi exhunywe ekudleni okuphezulu kwe-fiber. Ukudla okunothe nge-fiber kuvame ukuqukatha ezinye izakhi zomsoco eziningi ezibandakanya amavithamini, amaminerali, ama-antioxidants kanye nezakhi eziwusizo zezitshalo (,).

Ngakho-ke, ukukhetha ukudla okuqukethe izithelo ezanele, imifino, ubhontshisi, amantongomane nembewu nakho kungakhuthaza impilo yesikhathi eside.

Ukudla ukudla okune-fiber kunganciphisa indlala futhi kukusize udle amakhalori ambalwa. Kungakhuthaza futhi impilo yesikhathi eside.

3. Khetha okuqinile kunoketshezi

Amakholori aqinile namakhalori awuketshezi angathinta ukudla ngokuhlukile.

Ukubuyekezwa kwakamuva nje kutholile ukuthi uma kuqhathaniswa nesidudla esiqinile, abantu abadle okokudla oketshezi bebenamathuba amancane okuthola isinxephezelo ngokudla okuncane esidlweni esilandelayo ().

Ocwaningweni lwesibili, ababambiqhaza abondliwe ukudla okulula okuqinile babika indlala encane, isifiso esiphansi sokudla nokuzizwa okukhulu kokugcwala kunalabo abondla isinongo samanzi ().

Okuqinile kudinga ukuhlafunwa okuningi, okunganikeza isikhathi esithe xaxa isignali yokugcwala ukufinyelela ebuchosheni ().

Ososayensi bakholelwa futhi ukuthi isikhathi esengeziwe sokuhlafuna sivumela okuqinile ukuthi kuhlale kuthintana namaqabunga okunambitha isikhathi eside, nakho okungakhuthaza imizwa yokugcwala ().

Ukudla amakhalori akho kunokuwaphuza kungakusiza ukuthi udle okuncane ngaphandle kokuzizwa ulambile kakhulu.

4. Phuza Ikhofi

Ikhofi inezinzuzo eziningi ekusebenzeni kwezempilo nezemidlalo - futhi ingasiza ekunciphiseni ukuthanda kwakho ukudla.

Ucwaningo lukhombisa ukuthi ikhofi lenyusa ukukhishwa kwe-peptide YY (PYY). Le hormone ikhiqizwa emathunjini ngenxa yokuphendula futhi ithuthukisa umuzwa wokugcwala (,).

Ososayensi bakholelwa ukuthi amazinga e-PYY adlala indima ebalulekile ekunqumeni ukuthi ungadla malini ().

Kuyathakazelisa ukuthi ikhofi elenziwe ngophethiloli lingakhipha ukuncipha okukhulu kwendlala, nemiphumela egcina ifike emahoreni amathathu ngemuva kokudliwa ().

Kodwa-ke, ezinye izifundo ziyadingeka ukukhomba kahle ukuthi lokhu kusebenza kanjani.

Ukuphuza ikhofi, ikakhulukazi i-decaf, kungasiza ekunciphiseni indlala kuze kube ngamahora amathathu.

5. Gcwalisa Amanzi

Amanzi okuphuza angasiza ekunciphiseni indlala oyizwayo ngaphambi kokudla.

Kungakhuphula nemizwa yokugcwala kulandela ukudla futhi kukhuthaze ukwehla kwesisindo ().

Eqinisweni, ucwaningo lukhombisa ukuthi abantu abaphuza izingilazi ezimbili zamanzi ngokushesha ngaphambi kokudla badla ama-22% ngaphansi kwalabo abangaphuzi manzi ().

Ososayensi bakholelwa ukuthi cishe u-17 oz (500 ml) wamanzi anele ukwelula isisu ngokwanele ukuthumela izimpawu zokugcwala ebuchosheni ().

Lokho kusho ukuthi, amanzi futhi ayaziwa ukuthi avele ngaphandle esiswini ngokushesha. Ukuze lelicebo lisebenze, kungakuhle ukuphuza amanzi eduze kwesidlo ngangokunokwenzeka.

Kuyathakazelisa ukuthi ukuqala ukudla kwakho ngesobho kungenza ngendlela efanayo.

Abaphenyi babone ukuthi ukudla isitsha sesobho ngokushesha ngaphambi kokudla kunciphise indlala futhi kunciphise inani lokudla ikhalori eliphuma ekudleni cishe ngama-calories ayi-100 ().

Ukuphuza uketshezi olunama-khalori aphansi ngaphambi kokudla kungakusiza ukuthi udle ama-calories ambalwa ngaphandle kokukushiya ulambile.

6. Yidla Ngokucabanga

Ngaphansi kwezimo ezijwayelekile, ubuchopho bakho buyazi ukuthi ulambile noma usuthi.

Kodwa-ke, ukudla ngokushesha noma ngenkathi uphazamisekile kungenza kube nzima ngokwengeziwe ebuchosheni bakho ukubona lezi zimpawu.

Sombulula le nkinga ngokususa iziphazamiso futhi ugxile ekudleni okuphambi kwakho - isici esibalulekile sokudla okunengqondo.

Ucwaningo lukhombisa ukuthi ukuzijwayeza ukucabanga ngesikhathi sokudla kungasiza abantu ukuthi bathokoze injabulo enkulu ngenkathi bedla. Lokhu kungasiza ukugcina ukugxila kwikhwalithi kunokobuningi, futhi kunciphise ukuzitika ngokudla ngokweqile ().

Kubukeka sengathi kukhona ukuxhumana phakathi kwendlala, ukusutha nalokho okubonwa ngamehlo akho.

Isilingo esisodwa sinikeze ababambiqhaza ama-milkshakes amabili afanayo. Elinye labizwa ngokuthi “ukuzitika ngamakhalori angama-620,” kanti elinye lanikezwa ilebula “elinamakhalori ayi-120”.

Yize womabili la maqembu edle inani elilinganayo lama-calories, amazinga ama-hormone endlala ehle kakhulu kulabo abakholwa ukuthi baphuza isiphuzo "sokuzitika" ().

Ukukholelwa ukuthi isiphuzo siqukethe amakhalori amaningi nakho kungenza kusebenze izindawo zobuchopho ezixhunyaniswe nokuzizwa ugcwele ().

Ukuthi uzizwa ugcwele kangakanani kungathonywa yilokho okubonayo, futhi ukunaka lokho okudlayo kungasiza kakhulu.

Ukudla ngokucophelela kukhonjisiwe ekwehliseni indlala nokwandisa imizwa yokugcwala. Kunganciphisa nokudla ikhalori futhi kusize ekuvimbeleni ukuzitika ngotshwala.

7. Zitika ku-Chocolate Emnyama

Umunyu woshokholethi omnyama kucatshangwa ukuthi uzosiza ekwehliseni isifiso sokudla futhi wehlise izifiso zoswidi ().

Abaphenyi bakholelwa nokuthi i-stearic acid eshokholethi emnyama ingasiza ukugaya ukudla okuhamba kancane, ikhulise imizwa yokugcwala (,).

Kuyathakazelisa ukuthi isenzo esilula sokuhogela lokhu kudla kungahle kube nomphumela ofanayo.

Ucwaningo oluthile luthi ukuphunga ushokoledi omnyama ongu-85% kunciphise ama-hormone esifiso nawokulamba njengoba nje kuwudla empeleni).

Noma kunjalo, ezinye izifundo ziyadingeka ukuhlola imiphumela yoshokoledi omnyama emizweni yokugcwala.

Ukudla noma ukuzwa nje ushokoledi omnyama kungasiza ekunciphiseni ukudla nokufisa amaswidi.

8. Yidla UGinger

UGinger uxhunyaniswe nezinzuzo eziningi zezempilo. Lokhu kufaka phakathi ukwehliswa kwesicanucanu, ubuhlungu bemisipha, ukuvuvukala namazinga kashukela egazini (,,,).

Kuyathakazelisa ukuthi ucwaningo lwakamuva lunezela enye inzuzo ohlwini: ukunciphisa indlala.

Olunye ucwaningo luthole ukuthi ukusebenzisa ama-gramu ama-2 we-ginger powder ahlanjululwe emanzini ashisayo ngesikhathi sasekuseni kunciphise ababambiqhaza bendlala abazizwa ngemuva kokudla ().

Kodwa-ke, lolu cwaningo beluluncane futhi kudingeka ucwaningo olwengeziwe kubantu ngaphambi kokuba kufinyelelwe esiphethweni esiqinile.

Ujinja ungasiza ekwehliseni imizwa yendlala, kepha kudingeka olunye ucwaningo ukuqinisekisa lo mphumela.

9. Nonga Ukudla Kwakho

Ujinja kungenzeka kungabi ukuphela kwesinongo esinciphisa indlala.

Ukubuyekezwa kwakamuva kuhlolisise imiphumela ye-capsaicin, etholakala kupelepele oshisayo, ne-capsiate, etholakala kupelepele omnandi.

Ithole ukuthi lezi zinhlanganisela zingasiza ekwehliseni indlala futhi zikhulise imizwa yokugcwala ().

Ngaphezu kwalokho, ikhono lalezi zinhlanganisela ukukhiqiza ukushisa nakho kungakhuphula inani lama-calories ashisiwe ngemuva kokudla ().

Kodwa-ke, le miphumela ayibonwanga kuzo zonke izifundo futhi ihlala incane. Ngaphezu kwalokho, abantu abadla lokhu kudla kaningi bangakhula ukubekezelela imiphumela.

Amakhemikhali atholakala kupelepele oshisayo nobumnandi angasiza ekunciphiseni indlala futhi andise ukugcwala, kepha kudingeka olunye ucwaningo.

10. Yidla Kumapuleti Amancane

Ukunciphisa usayizi we-dinnerware yakho kungakusiza unciphise ngokungazi izingxenye zakho zokudla. Lokhu kungenzeka kukusize ukuthi udle ukudla okuncane ngaphandle kokuzizwa uncishwa ().

Kuyathakazelisa ukuthi lo mphumela ungakhohlisa nomuntu odla kakhulu.

Isibonelo, ucwaningo luthi ngisho nochwepheshe bokudla okunempilo baziphakela u-ayisikhilimu ngaphezulu kwe-31% lapho benikezwa izitsha ezinkulu ().

Ucwaningo lukhombisile ukuthi uma unokuningi epuletini lakho, kungenzeka udle okuningi ngaphandle kokuqaphela ().

Ukudla ngamapuleti amancane kungakusiza ungadli okuncane ngaphandle kokukhulisa imizwa yakho yendlala.

11. Sebenzisa Imfoloko Enkulu

Ubukhulu bezitsha zakho zokudla bungaba nemiphumela emikhulu ekutheni ungakanani ukudla okudingeka uzizwe ugcwele.

Ucwaningo oluthile lwabona ukuthi ababambiqhaza abasebenzisa izimfoloko ezinkulu badla i-10% ngaphansi kwalabo abadla ukudla kwabo ngemfoloko encane (41).

Abaphenyi baqagela ukuthi amafoloko amancane anganikeza abantu umuzwa wokuthi abenzi inqubekela phambili enkulu ekusuthiseni indlala yabo, okuholela ekutheni badle kakhulu.

Inothi, lo mphumela ubonakala ungasebenzi kusayizi wazo zonke izinto. Izinkezo ezinkulu eziphakelayo zingakhuphula ukudla okudliwe ngesikhathi sokudla kuze kufike ku-14.5% ().

Ukusebenzisa izimfoloko ezinkulu kungasiza ukwehlisa inani lokudla okudingekayo ngaphambi kokufinyelela ekugcwaleni.

12. Ukuzivocavoca umzimba

Ukuvivinya umzimba kucatshangwa ukuthi kunciphisa ukwenziwa kwezifunda zobuchopho ezixhunywe ezifisweni zokudla, okungaholela ekugqugquzelweni okuphansi kokudla ().

Kunganciphisa futhi amazinga endlala ye-hormone, ngenkathi ikhulisa imizwa yokugcwala ().

Ucwaningo lukhombisa ukuthi ukuvivinya umzimba nge-aerobic nokumelana nakho kusebenza ngokulinganayo ekuthonyeni amazinga ama-hormone nosayizi wokudla okudliwe ngemuva kokuzivocavoca ().

Kokubili ukuvivinya umzimba nge-aerobic nokumelana kungasiza ukukhulisa ama-hormone okugcwala futhi kuholele ekwehliseni indlala nokudla ikhalori.

13. Yehlisa Amafutha Omzimba Cishe Ephakathi Kwakho

I-Neuropeptide Y (NPY) yihomoni ethonya ukudla nebhalansi yamandla.

Amazinga aphezulu e-NPY akholelwa ukuthi akhulisa isifiso sokudla futhi angashintsha nephesenti lama-khalori owalondolozayo njengamafutha (45).

Kuyathakazelisa ukuthi abacwaningi bathole ukuthi amafutha omzimba, ikakhulukazi uhlobo olutholakala ezungeze izitho zakho, angakhuphula ukukhiqizwa kwe-NPY (46,, 48).

Ngenxa yalokhu, ukwehlisa isisindo sakho maphakathi nendawo kungasiza ekunciphiseni ukudla kwakho namazinga endlala.

14. Lala ngokwanele

Ukulala ngokwanele kwekhwalithi nakho kungasiza ekwehliseni indlala futhi kuvikele ekuzuzeni isisindo.

Ucwaningo lukhombisa ukuthi ukulala okuncane kakhulu kungakhuphula indlala nesifiso kuze kufike kuma-24%, futhi kwehlise amazinga amanye ama-hormone okugcwala kuze kufike ku-26% (,).

Ucwaningo lukhombisa nokuthi abantu abalele ngaphansi kwamahora ayisikhombisa ngobusuku bonke bakala amazinga abo okugcwala ngemuva kokudla kwasekuseni njengama-26% aphansi ().

Kuyaqapheleka ukuthi ucwaningo oluningi luye luxhumanise ukulala okufishane, okuvame ukuchazwa njengaphansi kwamahora ayisithupha ubusuku ngabunye, kuze kufike engcupheni ephezulu engama-55% yokukhuluphala (,,,,).

Ukulala okungenani amahora ayisikhombisa ubusuku ngabunye kungenzeka kunciphise amazinga akho endlala usuku lonke.

15. Nciphisa Ukucindezeleka Kwakho

Ukucindezeleka ngokweqile kuyaziwa ukukhulisa amazinga we-hormone cortisol.

Yize imiphumela ingahluka phakathi kwabantu, i-cortisol ephezulu ngokuvamile kucatshangwa ukuthi ikhulisa izifiso zokudla kanye nedrayivu yokudla (57,, 59,).

Ingcindezi inganciphisa futhi amazinga e-peptide YY (PYY), i-hormone egcwele (61).

Ekuhlolweni kwakamuva, ababambiqhaza badle isilinganiso esilinganiselwe sama-calories angu-22% ngemuva kokuhlolwa okucindezelayo uma kuqhathaniswa nenguqulo engacindezeli yokuhlolwa okufanayo (62).

Ukuthola izindlela zokwehlisa amazinga akho oxinzelelo kungenzeka kungasizi kuphela ekunciphiseni indlala, kepha futhi kunciphise ubungozi bokukhuluphala nokudangala (63,, 65).

Ukwehlisa amazinga akho okuxineka kungasiza ekwehliseni izifiso, kukhuphule ukugcwala futhi kuvikelekile ekulweni nokudangala nokukhuluphala.

16. Yidla amafutha e-Omega-3

Amafutha e-Omega-3, ikakhulukazi lawo atholakala kofulawa bama-fish and algae, anamandla okwandisa amazinga e-hormone egcwele i-leptin ().

Ukudla okunothe ngamafutha omega-3 nakho kungakhuphula ukugcwala ngemuva kokudla lapho amakhalori evinjelwe ekwehliseni isisindo (67).

Kuze kube manje, le miphumela ibonwe kuphela kubahlanganyeli abakhuluphele nabakhuluphele. Ucwaningo oluningi luyadingeka ukubona ukuthi kuyasebenza yini kubantu abanciphile.

Amafutha e-Omega-3 angasiza ekwehliseni indlala yabantu abakhuluphele ngokweqile nabakhuluphele. Kodwa-ke, ucwaningo oluningi luyadingeka kubantu abancikile.

17. Khetha ukudla okulula okunamaphrotheni

Snacking kuyindaba yokuzikhethela komuntu.

Uma kuyingxenye yenkambiso yakho yansuku zonke, ungahle uthande ukukhetha ukudla okulula okunama-protein amaningi kunamafutha aphezulu.

Ukudla okulula kwamaprotheni kungakhuphula imizwa yokugcwala futhi kwehlise inani lokudla ikhalori esidlweni esilandelayo.

Isibonelo, i-yogurt enamaprotheni amaningi inciphisa indlala ngempumelelo kakhulu kunama-crackers anamafutha amaningi noma isinongo esinoshukela omningi ().

I-yogurt eneprotheni ephezulu edliwe ntambama ingakusiza nokuthi udle cishe ama-calories ayi-100 esidlweni, uma kuqhathaniswa nezinye izindlela ezimbili (,).

Ukudla isidlo esincane esinamaprotheni cishe kunganciphisa indlala futhi kungakuvimbela ekudleni ngokweqile ekudleni kwakho okulandelayo.

18. Kubone ngeso lengqondo Ukudla Ukudla Okufisayo

Ngokwabanye abacwaningi, ukuzibona uzitika ngokudla okulangazelela kakhulu kunganciphisa isifiso sakho sokukudla.

Kokunye ukuhlolwa, ababambiqhaza abangama-51 baqale bacabanga ukuthi badla ama-M & Ms amathathu noma ama-33 ngaphambi kokunikezwa ukufinyelela esitsheni sikaswidi. Labo abacabanga ukuthi badla kakhulu i-M & Ms badle uswidi omncane ngama-60%, ngokwesilinganiso ().

Abaphenyi bathole umphumela ofanayo lapho bephinda isivivinyo besebenzisa ushizi esikhundleni se-M & Ms ().

Kubonakala sengathi ukuzivocavoca ngeso lengqondo kungakhohlisa ingqondo yakho ekukholelweni ukuthi usuvele ukudlile ukudla okufisayo, kwehlisa kakhulu ukulangazelela kwakho.

Ukuzibona udla ukudla okufisayo kunganciphisa isifiso sakho sokukudla.

Thatha Umlayezo Wekhaya

Indlala iyisiginali ebalulekile futhi engokwemvelo okungafanele inganakwa.

Izeluleko okukhulunywe ngazo lapha ngezinye zezindlela ezimbalwa ezilula zokwehlisa isifiso sakho sokudla nendlala phakathi kokudla.

Uma uke wazama lezi zinto kepha usathola ukuthi ulambile ngokweqile, cabanga ukukhuluma nochwepheshe wezokunakekelwa kwezempilo mayelana nezinketho zakho.