Ukusetshenziswa kokudla noma imikhiqizo ekhanyayo kungakwenza ukhuluphale

-Delile

• Ukudla nini ukudla noma ukukhanya
• Umehluko phakathi kwe- ukudla futhi ukukhanya
• Unganciphisa kanjani isisindo ngaphandle kokudla ukudla futhi ukukhanya
• Ungazi kanjani ukuthi ukudla ukudla noma ukukhanya kuhle impela

Ukudla ukukhanya futhi ukudla asetshenziswa kakhulu ekudleni ukuze anciphise isisindo ngoba anoshukela omncane, amafutha, ama-calories noma usawoti. Kodwa-ke, lezi akuzona njalo izinqumo ezinhle kakhulu, njengokugcina ukunambitheka kumnandi kumthengi, imboni ivame ukunxephezela ukwehliswa kukashukela ngamafutha, ngokwesibonelo, ishiya ukudla kune-caloric kakhulu kunenguqulo yayo 'ejwayelekile'.

Ngaphezu kwalokho, ukusetshenziswa kwansuku zonke kwemikhiqizo ukudla noma ukukhanya kwandisa ubungozi bomuntu bokuhlaselwa yizifo eziwohloza njenge-Alzheimer's noma ukushaywa unhlangothi izikhathi ezintathu. Ngakho-ke kubalulekile ukufunda ilebula bese uqhathanisa lezi zinguqulo ezimbili ukuthola ukuthi yisiphi isakhi esisusiwe kumkhiqizo, nokuqonda ukuthi yikuphi ukudla ukukhanya azikwazi ukudliwa ngokuthanda, njengoba nazo zinobuthi, ngaphezu kwama-calories amaningi futhi, ngakho-ke, zifaka isisindo. Bona amathiphu wokuthi uwafunda kanjani amalebula okudla ukuze wenze ukukhetha okungcono.

Ukudla nini ukudla noma ukukhanya

Imikhiqizo ukudla zikhonjiswa kuphela kulabo abanesifo sikashukela futhi ukukhanya zikhonjisiwe kulabo abanamafutha esibindi noma abenza imikhuba yokwehlisa isisindo. Ngakho-ke, labo abangekho kunoma yiliphi lalawa macala akufanele basebenzise imikhiqizo ukudla, noma ukukhanya, empilweni yakho yansuku zonke.

Kepha noma kunjalo, lapho udinga ngempela ukusebenzisa umkhiqizo othile ukudla noma ukukhanya le nguqulo kumele iqhathaniswe naleyo 'ejwayelekile' ngoba izikhathi eziningi inani lamafutha noma le-sodium likhulu, futhi lokhu kuthinta nempilo.

Lesi sibalo esilandelayo sikhombisa isibonelo sokudla ukudla okuletha amafutha amaningi kunokudla okujwayelekile, okungaba yingozi kubantu abafuna ukunciphisa umzimba noma abane-cholesterol ephezulu, ngokwesibonelo.

Kulesi sibonelo ungabona lokho ngenani elifanayo loshokoledi, inguqulo ukudla inamafutha amaningi ne-sodium kunenguqulo ejwayelekile, eyingozi empilweni futhi enganikeli ekwehliseni isisindo. Bona izimpendulo kwezinye izinganekwane eziyi-10 namaqiniso mayelana nokudla kwesisindo.

Umehluko phakathi kwe- ukudla futhi ukukhanya

Umehluko phakathi kwe- ukudla futhi ukukhanya isesilinganisweni sesakhamzimba esisusiwe emkhiqizo. Ngenkathi ukudla ukudla babe no-zero noma inani elincane kakhulu lomsoco, ukudla ukukhanya banokuncishiswa kwalesi sakhi kuphela, okumele okungenani kube ngama-25%.

Isibonelo, u-200 ml wesiphuzo esivamile esijwayelekile unama-20g kashukela, kodwa isiphuzo esithambile ukukhanya ungaba no-16g kashukela, ngenkathi inguqulo ukudla ine-0g kashukela. Kodwa-ke, kokunye ukudla lokhu kuncipha kungenzeka kukho kokubili ushukela kanye nezinye izakhi zomzimba, njengamafutha agcwele, i-cholesterol, amaprotheni nosawoti, hhayi ngaso sonke isikhathi umsoco owehlisiwe usiza enqubweni yokwehlisa isisindo.

Buka ividiyo elandelayo futhi ufunde kabanzi ngomehluko phakathi ukudla futhi ukukhanya, nokuthi uyisebenzisa nini ngayinye:

Unganciphisa kanjani isisindo ngaphandle kokudla ukudla futhi ukukhanya

Ukwehlisa isisindo ngaphandle kokudla imikhiqizo ukudla futhi ukukhanya umuntu kufanele akhethe imikhiqizo ephelele, ecebile ngemicu kanye namavithamini kanye namaminerali abalulekile ekusebenzeni kahle komzimba. Kuyadingeka ukuthi kudliwe okungenani izithelo ezi-3 ngosuku, okungcono ngekhasi, udle isaladi ngokudla okuyinhloko futhi ugweme ukudla okunothe ngoshukela namafutha, njengamaqebelengwane, ukudla okufriziwe okweqhwa nokudla okuthosiwe.

Ngaphezu kokudla, ukuvivinya umzimba kufanele kwenziwe okungenani ama-3 ngeviki, ngoba ukuvivinya umzimba kukhulisa imetabolism, kuthuthukisa ukujikeleza kwegazi futhi kusize ngokusebenza kahle kwamathumbu, kusheshiswe ukwehla kwesisindo nokwenza ngcono impilo yomzimba.

Uma uhlala ucabanga ngokudla, yazi ukuthi unengqondo ekhuluphele nokuthi yini okufanele uyenze ukuyelapha.

Ungazi kanjani ukuthi ukudla ukudla noma ukukhanya kuhle impela

Yazi ukufunda amalebula okudla, bese uthola ukuthi ngabe ukudla noma ukukhanya kuyindlela engcono kakhulu kuwe, kule vidiyo: