6 Izinto Ukudla Okuphumelela Kakhulu Emhlabeni Okufanayo

-Delile

• 1. Ishukela eliphansi elingeziwe
• 2. Susa i-Carbs elicwengiweyo
• 3. Gwema Amafutha Emifino aphezulu ku-Omega-6 Fat
• 4. Susa i-Artificial Trans Fats
• 5. High in Imifino kanye Fibre
• 6. Gxila kokudla esikhundleni sama-calories
• Okusemqoka

Ukudla okuningi okuhloliwe nokuhloliwe kumile ukuhlolwa kwesikhathi.

Lokhu kufaka phakathi ukudla kwaseMedithera, ukudla okune-carb ephansi, ukudla kwe-paleo, nokudla okuphelele, ukudla okutshalwe ezitshalweni.

Lokhu kudla - nokunye okuboniswa ukuthi kunempilo isikhathi eside - kwabelana ngokufana okubalulekile okumbalwa.

Nazi izinto ezi-6 konke ukudla okuphumelelayo okufana ngazo.

1. Ishukela eliphansi elingeziwe

Ushukela ongeziwe ungenye yezinto ezingenampilo ekudleni kwanamuhla.

Yize abanye abantu bekwazi ukubekezelela inani elilinganisiwe likashukela ngaphandle kwezinkinga, iningi labantu lidla kakhulu ().

Uma udla i-fructose eningi kakhulu - enye yezinhlobo eziyinhloko zoshukela - igcwala ngokweqile isibindi sakho, okuphoqeleka ukusiguqula sibe ngamafutha (,).

Ingxenye yamafutha iyasuswa esibindini sakho njenge-low-density lipoprotein (VLDL) cholesterol - ekhulisa i-triglycerides yegazi - kepha amanye ayo ahlala esibindini sakho (,).

Eqinisweni, ukudla ngokweqile kwe-fructose kukholakala ukuthi kungumshayeli omkhulu wezifo zesibindi ezinamafutha ezingezona utshwala (6,).

Iphinde ihlotshaniswe nezinye izimo eziningi, kufaka phakathi ukukhuluphala, uhlobo lwesifo sikashukela sohlobo 2, nesifo senhliziyo (,,,).

Ngaphezu kwalokho, ushukela unikeza amakhalori angenalutho, njengoba unikeza amakhalori amaningi kodwa cishe awunazo izakhamzimba ezibalulekile.

Ochwepheshe abaningi bayavuma ukuthi ukudla ngokweqile ushukela owengeziwe kuyingozi. Ngakho-ke, izidlo eziningi eziphumelelayo zikwenza kube yinto ephambili ukunciphisa ushukela ongeziwe.

ISIFINYEZO Kukhona ukuvumelana kwendawo yonke ukuthi ukudla ushukela okwengeziwe akunampilo, futhi izidlo eziphumelela kakhulu zincoma ukuthi zinciphiswe.

2. Susa i-Carbs elicwengiweyo

Ama-carbs acwengekile - okungushukela nokudla okunesitashi okusetshenzisiwe, kufaka phakathi okusanhlamvu, okususwe ifayibha eningi - ngesinye isithako ochwepheshe bezokudla abavumayo ukuthi asinampilo.

I-carb ehlanjululwe kakhulu ufulawa kakolweni, osetshenziswa kakhulu emazweni aseNtshonalanga.

Njengoba okusanhlamvu okucwengiwe kwenziwa ngokugaya okusanhlamvu okuphelele nokususa i-bran ne-endosperm - izingxenye ezinemicu nenomsoco - isitashi esenziwe sahlanza sinikeza ama-calories amaningi kepha cishe azikho izakhamzimba ezibalulekile.

Ngaphandle kwefayibha yokusanhlamvu okuphelele, isitashi singadala izipikisi ezisheshayo kushukela wegazi, okuholele ekuthandeni nasekudleni ngokweqile emahoreni ambalwa kamuva lapho ushukela wegazi uqothuka (,).

Izifundo zixhumanisa ama-carbs acwengekile ezimeni ezahlukahlukene ze-metabolic, kufaka phakathi ukukhuluphala, uhlobo lwesifo sikashukela sohlobo 2, nesifo senhliziyo (,,,,).

Yize okunye ukudla - okufana ne-paleo ne-low-carb - kuqeda okusanhlamvu ngokuphelele, konke ukudla okuphumelelayo okungenani kugcizelela ukukhawulela okusanhlamvu okucwengisisiwe futhi kufakwe esikhundleni sabo ngozakwabo abanempilo.

ISIFINYEZO Konke ukudla okuphumelelayo kuqeda okusanhlamvu okucwengiwe njengofulawa kakolweni, kanti okunye ukudla okunjenge-paleo ne-low-carb ban okusanhlamvu ngokuphelele.

3. Gwema Amafutha Emifino aphezulu ku-Omega-6 Fat

Yize owoyela bemifino bebekhona izinkulungwane zeminyaka, ukukhiqizwa ngobuningi kwamafutha acwengekile akuqalanga kwaze kwaba ngasekuqaleni kwekhulu lama-20.

Lokhu kufaka phakathi uwoyela wesoya, uwoyela we-canola, uwoyela wommbila, uwoyela wekhotheni, kanye nabanye abambalwa.

Abanye abantu bakhathazekile ngokuqukethwe okuphezulu kwe-polyunsaturated omega-6 fatty acids komunye uwoyela wemifino. Ososayensi baveze ukuthi abantu abaningi kungenzeka ukuthi badla kakhulu amafutha omega-6 (19).

Amafutha e-Omega-6 angadala ukuthi i-cholesterol ye-LDL (embi) ibe ne-oxidized kalula futhi ibambe iqhaza ekungasebenzi kahle kwe-endothelial - izinyathelo ezimbili ezibalulekile kunqubo yesifo senhliziyo (,,,,).

Noma kunjalo, ukuthi zibanga noma zivimba isifo senhliziyo kuyimpikiswano. Olunye ucwaningo lokuhlola lubonisa imiphumela yokuvikela, kepha izivivinyo eziningi ezilawulwayo ziphakamisa ukuthi zingaba yingozi (25, 26,,).

Olunye ucwaningo lubona ukuthi i-linoleic acid - i-omega-6 fatty acid ejwayelekile - ayikhuphuli amazinga egazi ezimpawu zokuvuvukala (,).

Ngenkathi ucwaningo oluningi ludingeka ngaphambi kokuba kufinyelelwe esiphethweni esiqinile, ososayensi abaningi bayavuma ukuthi ukudla kwabantu i-omega-6 kukhuphuke kakhulu ekhulwini elidlule.

Uma ukhathazekile nge-omega-6, beka umkhawulo ekudleni kwakho uwoyela wemifino njengowoyela wesoya nowoyela we-canola. Esikhundleni salokho, khetha amafutha omnqumo namanye amafutha aphansi ku-omega-6.

ISIFINYEZO Ukudla okuningi kukhuthaza ukudla okuphansi kwamafutha yemifino e-omega-6 acebile njengama-soya noma u-oyela we-canola. Noma kunjalo, akukaziwa ukuthi lawa mafutha ayingozi noma cha.

4. Susa i-Artificial Trans Fats

Amafutha eTrans avame ukwenziwa ngoyela we-hydrogenating yemifino, obenza babe namandla ekamelweni lokushisa futhi kwenyuse impilo yeshalofu ().

Izifundo eziningi zixhumanisa amafutha we-trans nokwanda kokuvuvukala nesifo senhliziyo (,).

Ubufakazi bunamandla kakhulu ukuthi amazwe amaningi anciphise noma akwenqabela ukusetshenziswa kwamafutha ekudleni.

E-United States, ukuvinjelwa kombuso kwamafutha e-trans kuqale ukusebenza ngoJuni 2018, yize imikhiqizo eseyenziwe ingasatshalaliswa kuze kube nguJanuwari 2020, noma kwezinye izimo ngo-2021 ().

Futhi, ukudla kubhalwe ukuthi kunama-gramu ayi-0 wamafutha we-trans uma aqukethe ngaphansi kuka-0.5 amagremu ().

ISIFINYEZO Amafutha weTrans enziwa ngamafutha emifino e-hydrogenating. Ucwaningo oluningi lukhombisa ukuxhumana nokuvuvukala nemibandela efana nesifo senhliziyo. Ukusetshenziswa kwayo kunqunyelwe noma kuvinjelwe emazweni amaningi, kubandakanya nase-United States.

5. High in Imifino kanye Fibre

Ukudla okuningi kunciphisa noma kuqeda ukudla okuthile.

Isibonelo, ukudla okususelwa ezitshalweni kunciphisa noma kuqeda ngokuphelele ukudla kwezilwane, kuyilapho ukudla okune-carb ephansi ne-paleo kuqeda okusanhlamvu.

Kodwa-ke, noma ngabe okunye ukudla okuphumelelayo - njengendlela ephansi yokudla - kungavimbela imifino ecebile, enesitashi, konke ukudla okunempilo kufaka nenqwaba yemifino ngokujwayelekile.

Kuvunyelwene umhlaba wonke ukuthi imifino inempilo, futhi izifundo eziningi zisekela lokhu ngokukhombisa ukuthi ukusetshenziswa kwemifino kuxhumene nokwehlisa ubungozi besifo (,,).

Imifino inama-antioxidants amaningi, izakhi zomzimba, kanye nefayibha, esiza ekwehliseni isisindo futhi yondle ama-gut bacteria akho anobungane (,,).

Ukudla okuningi - ngisho ne-carb ephansi - kufaka nezithelo ngezinga elithile.

ISIFINYEZO Konke ukudla okuphumelelayo kugcizelela ukudla imifino eningi futhi - ezimweni eziningi - izithelo. Lokhu kudla kuphezulu kuma-antioxidants nemicu yama-prebiotic enempilo.

6. Gxila kokudla esikhundleni sama-calories

Enye into ukudla okuphumelelayo okufana ngayo ukuthi kugcizelela ukubaluleka kokudla okuphelele, okuyisithako esisodwa kunokuvinjelwa kwekhalori.

Yize ama-calories ebalulekile ekuphathweni kwesisindo, ukuwavimba nje ngaphandle kokubheka ukudla okudlayo akuvamile ukusebenza esikhathini eside.

Esikhundleni sokuzama ukunciphisa isisindo noma ukukhawulela ama-calories, kwenze kube umgomo wakho ukondla umzimba wakho futhi ube nempilo.

ISIFINYEZO Ukudla okuningi okuphumelelayo kugcizelela ushintsho lwendlela yokuphila oluhlanganisa ukudla okuphelele - futhi ukuvumela ukwehla kwesisindo kulandele njengomphumela wecala lemvelo.

Okusemqoka

Ukudla okunempilo okuningi - njengokudla kwaseMedithera, ukudla okunama-carb aphansi, ukudla okuphekwe, nokudla okuphelele, ukudla okutshalwe ezitshalweni - kunezinto ezimbalwa ezifanayo.

Okubaluleke kakhulu, bagxila ekudleni okuphelele futhi bakhuthaze abantu ukuthi banciphise ukudla abakusetshenzisiwe, amafutha asetshenzisiwe, ushukela ongeziwe kanye ne-carbs elicwengiweyo.

Uma ufisa ukuthuthukisa impilo yakho, cabanga ukufaka okunye kokudla okusetshenzisiwe okudlayo ngokudla okuphelele, kufaka phakathi imifino, izithelo, nezinhlamvu ezigcwele.