Ngabe Ubhiya Ungakunika Isibumbu Esikhulu?

-Delile

• Buyini Ubhiya?
• Amaqiniso Okudla Kwebhiya
• Izindlela Ezi-3 Ubhiya Ongadala Ukuthola Ukutholakala Kwamafutha
• 1. Kwandisa Ukudla Kwakho Amakhalori
• 2. Ubhiya Ungavimbela Ukushiswa Kwamafutha
• 3. Iqukethe ama-Phytoestrogens
• Ngabe Ubhiya Uyakubangela Ngempela Ukuthola Amafutha Esisu?
• Abesilisa Banobungozi obuphakeme Kunabesifazane
• Ingabe Ezinye Izinhlobo Zotshwala Zibangela Amafutha Esisu?
• Ungayiqeda Kanjani Ubhiya Wakho Belly
• Okusemqoka

Ukuphuza ubhiya kuvame ukuhlotshaniswa nokwanda kwamafutha omzimba, ikakhulukazi ngasesiswini. Lokhu kubizwa nangokuthi "isisu sebhiya."

Kodwa ingabe ubhiya ubangela ngempela amafutha esiswini? Lo mbhalo ubheka ubufakazi.

Buyini Ubhiya?

Ubhiya yisiphuzo esinotshwala esenziwe okusanhlamvu, okufana nebhali, ukolweni noma i-rye, okuvutshelwe ngemvubelo ().

Inongiwe kusetshenziswa amahops, enza ukunambitheka okuhle kukabhiya kwazise ayababa impela, kulinganisa ubumnandi obusuka kushukela osezinhlamvini.

Ezinye izinhlobo zikabhiya nazo zinongwe ngezithelo noma ngamakhambi nezinongo.

Ubhiya wenziwa ngenqubo yezinyathelo ezinhlanu:

1. I-Malting: Izinhlamvu ziyashiswa, zomisiwe futhi ziqhekekile.
2. Ukuhlanganisa: Izinhlamvu zifakwe emanzini ukukhipha ushukela wazo. Lokhu kubangela uketshezi olunoshukela olubizwa nge- “wort.”
3. Ukubilisa: I-wort iyabiliswa futhi ama-hops ayengezwa ukunikeza ubhiya ukunambitheka kwawo.
4. Ukubila: Imvubelo yengezwa kulo mxube kanti i-wort iyabila ukwenza utshwala ne-carbon dioxide.
5. Ukufaka ibhodlela: Ubhiya ufakwa emabhodleleni bese ushiywa ugugile.

Amandla kabhiya ancike enanini lotshwala eliqukethe, elinganiswa njengotshwala ngevolumu (ABV). I-ABV isho inani lotshwala esiphuzweni esingu-3.4-oz (100-ml), esivezwe njengephesenti.

Okuqukethwe kotshwala kukabhiya ngokuvamile ku-4-6%. Kodwa-ke, ingahle isuke ebuthakathaka kakhulu (0.5%) iye ngamandla amakhulu (40%).

Izinhlobo eziyinhloko zebhiya zifaka i-pale pale, i-stout, i-mild, i-beer beer kanye nobhiya odume kakhulu, i-lager. Izitayela ezihlukile zokupheka zenziwa lapho abenzi beziphuzo behluka okusanhlamvu, izikhathi zokupheka kanye nokunambitheka abakusebenzisayo.

Ubhiya yisiphuzo esidakayo esenziwe ngokuvutshelwa okusanhlamvu ngemvubelo. Kunezinhlobo eziningi ezahlukahlukene ezihluka ngamandla, umbala kanye nokunambitheka.

Amaqiniso Okudla Kwebhiya

Inani lokudla okunempilo likabhiya lingahluka ngohlobo. Kodwa-ke, ngezansi kunamanani we-12 oz (355-ml) ebhiya ejwayelekile, cishe okuqukethwe okungu-4% kotshwala (2):

• Amakholori: 153
• Utshwala: 14 amagremu
• AmaCarbs: 13 amagremu
• Amaprotheni: 2 amagremu
• Amafutha: 0 amagremu

Ubhiya uqukethe namanani amancane ama-micronutrients, kufaka phakathi i-sodium, i-potassium ne-magnesium. Kodwa-ke, akuwona umthombo omuhle ngokukhethekile walezi zakhi zomzimba, njengoba uzodinga ukuphuza amanani amakhulu ukwanelisa izidingo zakho zansuku zonke.

Kubalulekile ukuthi wazi ukuthi ubhiya onokuqukethwe okuphezulu kotshwala nawo uqukethe ama-calories amaningi. Lokhu kungenxa yokuthi utshwala buqukethe cishe ama-calories ayisikhombisa ngegramu ngayinye.

Lokhu kuphakeme kunama-carbs namaprotheni (ama-calories ayi-4 ngegramu ngalinye) kepha aphansi kunamafutha (ama-calories ayi-9 ngegramu ngalinye).

Ubhiya uphezulu kuma-carbs notshwala kodwa kuphansi cishe kuzo zonke ezinye izakhi zomsoco. Okuqukethwe ikhalori likabhiya kuncike emandleni alo - lapho uqukethe utshwala obuningi, okuqukethe amakhalori amaningi.

Izindlela Ezi-3 Ubhiya Ongadala Ukuthola Ukutholakala Kwamafutha

Kuphakanyisiwe ukuthi ukuphuza ubhiya kungakhuphula amafutha esiswini ngezindlela eziningi.

Lokhu kufaka phakathi ukudala ukusetshenziswa kwekhalori ngokweqile, ukuvimbela umzimba wakho ekushiseni amafutha nokwandisa okuqukethwe kwe-phytoestrogen ekudleni kwakho.

Nazi izizathu ezintathu eziyinhloko zokuthi kungani ubhiya kungaba umshayeli osebenza ngokukhethekile wokuzuza kwamafutha esiswini:

1. Kwandisa Ukudla Kwakho Amakhalori

I-Gram yegremu, ubhiya uqukethe amakhalori amaningi njengesiphuzo esithambile, ngakho-ke unamandla okufaka amakhalori amaningi ekudleni kwakho (2, 3).

Olunye ucwaningo luye lwabonisa nokuthi ukuphuza utshwala kungakhuphula isifiso sakho sokudla esikhathini esifushane, kukwenze udle kakhulu kunalokho obekungenziwa ().

Ngaphezu kwalokho, kukhonjisiwe ukuthi abantu abahlali njalo benxephezela amakhalori abawaphuza ngotshwala ngokudla okuncane kokunye ukudla (,).

Lokhu kusho ukuthi ukuphuza ubhiya njalo kunganikela ngenani elikhulu lama-calories ekudleni kwakho.

2. Ubhiya Ungavimbela Ukushiswa Kwamafutha

Ukuphuza utshwala kungavimbela umzimba wakho ekushiseni amafutha. Lokhu kungenxa yokuthi umzimba wakho ukubeka phambili ukuphuka kotshwala ngaphezu kweminye imithombo kaphethiloli, kufaka phakathi amafutha agciniwe.

Ngokwethiyori, ukuphuza njalo kungaba nomthelela ekwandeni kwamafutha omzimba.

Kodwa-ke, izifundo ezihlola lokhu zithole imiphumela exubile. Esikhathini eside, ukuphuza ubhiya njalo kepha ngokulingene ezingxenyeni ezingaphansi kuka-17 oz (500 ml) ngosuku akubonakali kuholela ekwandeni kwesisindo somzimba noma amafutha esiswini (,).

Noma kunjalo, ukuphuza okungaphezulu kwalokho kungaholela ekuzuzeni okukhulu kwesisindo ngokuhamba kwesikhathi.

3. Iqukethe ama-Phytoestrogens

Izimbali zesitshalo se-hop zisetshenziselwa ukunikeza ubhiya ukunambitheka kwaso.

Lesi sitshalo saziwa ukuthi siphezulu kakhulu kuma-phytoestrogens, izakhi zezitshalo ezingalingisa isenzo se-hormone yocansi yowesifazane emzimbeni wakho ().

Ngenxa yokuqukethwe kwe-phytoestrogen, kuphakanyisiwe ukuthi ama-hops kubhiya angadala ushintsho lwe-hormonal emadodeni akhulisa ubungozi bokugcina amafutha esiswini.

Kodwa-ke, yize kungenzeka ukuthi abesilisa abaphuza ubhiya bavezwa amazinga aphezulu we-phytoestrogens, akwaziwa ukuthi lezi zinhlanganisela zezitshalo zithinta kanjani isisindo sabo noma amafutha esiswini, uma kunjalo ().

Ubhiya ungakhuphula inani lama-calories owasebenzisayo futhi uvimbele umzimba wakho ekushiseni amafutha. Imiphumela yama-phytoestrogens emafutheni esisu ayaziwa.

Ngabe Ubhiya Uyakubangela Ngempela Ukuthola Amafutha Esisu?

Amafutha agcinwe esiswini sakho kucatshangwa ukuthi yilona hlobo lwamafutha oluyingozi kakhulu empilweni yakho.

Ososayensi babiza lolu hlobo lwamafutha we-visceral fat ().

Amafutha e-visceral asebenza ngokwasemzimbeni, okusho ukuthi angaphazamisa amahomoni omzimba wakho.

Lokhu kungashintsha indlela umzimba wakho osebenza ngayo futhi kwandise ubungozi bezifo ezinjenge-metabolic syndrome, uhlobo lwesibili sikashukela, isifo senhliziyo nomdlavuza (,).

Ngisho nabantu abanesisindo esijwayelekile banengozi eyengeziwe yezinkinga zempilo uma benenqwaba yamafutha esiswini ().

Ezinye izifundo zixhumanise ukuphuza kakhulu utshwala kusuka eziphuzweni ezinjengebhiya nengozi eyengeziwe yokuthola amafutha esiswini ().

Empeleni, olunye ucwaningo luthole ukuthi abesilisa abaphuza iziphuzo ezingaphezu kwezintathu ngosuku banamathuba angama-80% okuba namanoni amaningi esiswini kunabesilisa abangaphuzi kakhulu ().

Kuyathakazelisa ukuthi olunye ucwaningo luye lwasikisela ukuthi ukuphuza ubhiya ngamanani alinganiselwe angaphansi kuka-17 oz (500 ml) ngosuku kungenzeka kungabi nale ngozi (,,).

Noma kunjalo, ezinye izinto zingaba nomthelela kulo mehluko. Isibonelo, abantu abaphuza ubhiya olinganiselayo bangahle babe nezindlela zokuphila ezinempilo kunalabo abadla amanani amakhulu ().

Ucwaningo oluningi lukhombisa ukuthi ukusetshenziswa kukabhiya kuxhunyaniswe nakho kokubili ukwanda komjikelezo okhalweni futhi isisindo somzimba. Lokhu kukhombisa ukuthi ukuphuza ubhiya akubeki ngqo isisu esiswini sakho. Kumane kukwenza ukhuluphale ngokuphelele ().

Le ngozi yokuthola isisindo ingase ibe ngaphezulu kakhulu kubantu asebekhuluphele kakhulu uma kuqhathaniswa nabantu abanesisindo esijwayelekile abaphuza ubhiya ().

Kukonke, kucatshangwa ukuthi lapho uphuza kakhulu, ingcuphe yokuthola isisindo sakho nokukhulisa isisu sikabhiya (,).

Ukuphuza amanani amaningi kabhiya kuhlotshaniswe nengozi eyengeziwe yokuthola isisindo kanye namafutha esiswini.

Abesilisa Banobungozi obuphakeme Kunabesifazane

Ukuxhumana phakathi kokuzuza kwesisindo nokuphuza utshwala kunamandla emadodeni kunabesifazane. Lokhu kucatshangwa ukuthi kungenxa yokuthi amadoda ajwayele ukuphuza kakhulu kunabesifazane, mhlawumbe aze aphindwe kathathu (,,,).

Abesilisa futhi banamathuba amaningi okuthi babe nokusatshalaliswa kwamafutha e-android, okusho ukuthi bagcina amanoni esiswini lapho bethola isisindo (,).

Ngokwengeziwe, abesilisa banamathuba amaningi okuphuza ubhiya kunabesifazane. Lokhu kungabaluleka njengoba ubhiya uqukethe amakhalori amaningi kuneminye imithombo eminingi yotshwala.

Isibonelo, i-1.5 oz (45 ml) yemimoya iqukethe ama-calories angama-97 kanti i-5-oz (148-ml) yewayini elibomvu iqukethe ama-calories ayi-125. Ubhiya ojwayelekile oyi-12 oz (355-ml) kabhiya uqukethe ngaphezu kwakho kokubili lokhu kuma-calories ayi-153 (2, 25, 26).

Esinye isizathu esenza ukuthi amadoda abe sengcupheni yokuthola isisu sikabhiya kungenxa yomphumela wotshwala ku-testosterone yowesilisa ocansini. Ukuphuza iziphuzo ezidakayo njengobhiya kuboniswe emazingeni aphansi e-testosterone (,,).

Lokhu kubalulekile ukuthi uqaphele, ngoba amazinga aphansi e-testosterone angakhuphula ubungozi bakho bokuzuza isisindo, ikakhulukazi nxazonke zesisu (,,,).

Eqinisweni, ama-52% wamadoda akhuluphele kakhulu anamazinga we-testosterone ekugcineni okuphansi kwebanga elijwayelekile ().

Lolu cwaningo lukhombisa ukuthi amadoda maningi amathuba okuthi athuthukise izisu zikabhiya.

Abesilisa bavame ukuphuza kakhulu kunabesifazane, okungaholela ekuzuzeni okukhulu kwesisindo. Ukuphuza utshwala kunganciphisa futhi amazinga e-testosterone yowesilisa ocansini, okwandisa ubungozi bamafutha esiswini.

Ingabe Ezinye Izinhlobo Zotshwala Zibangela Amafutha Esisu?

Indlela okungenzeka ngayo ukuthi ubhiya unikele emafutheni esisu kungama-calories amaningi engeza ekudleni kwakho.

Ezinye izinhlobo zotshwala njengemimoya newayini zinama-calories ambalwa ngesiphuzo esijwayelekile kunebhiya. Lokhu kusho ukuthi kungenzeka babe mancane amathuba okubanga ukuzuza kwesisindo namafutha esiswini.

Kuyathakazelisa ukuthi ezinye izifundo zixhumanise ukuphuza inani elilinganisiwe lewayini nezisindo zomzimba eziphansi ().

Isizathu salokhu asicaci, yize kuphakanyisiwe ukuthi abaphuza iwayini banokudla okunempilo, okunokulinganisela okukhulu uma kuqhathaniswa nobhiya nabaphuza umoya (,).

Ngaphezu kwalokho, ucwaningo lukhombisile ukuthi inani lotshwala obudlayo nokuthi ubuphuza kaningi kangakanani nalo lubalulekile uma kukhulunywa okhalweni lwakho.

Eqinisweni, okunye kokuziphatha okuyingozi kakhulu ekuthuthukiseni isisu sikabhiya kubonakala sengathi ukuphuza ngokweqile. Ucwaningo luthole ukuthi ukuphuza iziphuzo ezingaphezu kwezine ngasikhathi sinye kungakhuphula ubungozi bamafutha esiswini, noma ngabe ukhetha siphi isiphuzo (,,,).

Ngokwengeziwe, isifundo esisodwa sathola ukuthi abantu abaphuza isiphuzo esisodwa ngosuku babenenani elincane lamafutha. Labo abadle okuphelele, kepha bebeneziphuzo ezine noma ngaphezulu ngezinsuku zokuphuza, bebesengozini enkulu yokuthola isisindo ().

Ezinye iziphuzo ezidakayo zinama-calories aphansi kunebhiya. Kodwa-ke, ukuphuza ngokweqile kwanoma yisiphi isiphuzo esidakayo kuzokubeka engcupheni enkulu yokuthola amafutha esiswini.

Ungayiqeda Kanjani Ubhiya Wakho Belly

Indlela enhle yokuqeda isisu sikabhiya kungukudla nokuzivocavoca umzimba.

Uma uphuza kakhulu, kufanele futhi ucabange ngokunciphisa ukuphuza kwakho utshwala noma ukukunikela ngokuphelele.

Zama ukugwema ukuzitika ngotshwala, noma ukuphuza utshwala obuningi ngosuku olulodwa noma ezimbili.

Ngeshwa, akukho ukudla okukodwa okuphelele kokunciphisa amafutha esiswini. Kodwa-ke, izidlo ezinamanani aphansi enyama ecutshunguliwe, iziphuzo ezinoshukela kanye nemikhiqizo yokusanhlamvu ecwengisisiwe ixhunywe nezinqe ezincane (,).

Ngakho-ke, uma uzama ukwehlisa isisindo futhi uthuthukise impilo yakho, shintshela ekudleni ikakhulu okususelwa kukudla okuphelele, okungalungisiwe bese unciphisa ushukela ongeziwe (,,).

Ukuzivocavoca umzimba kuyindlela ephumelela ngempela yokuthi abesilisa nabesifazane balahlekelwe ngamafutha esiswini. Kokubili i-cardio nokuzivocavoca ngamandla kungasiza (,,,,,,,).

Ngokwengeziwe, ukuzivocavoca umzimba kunezinzuzo eziningi ezimangazayo zezempilo ngaphezu kokuncipha, okwenza kube ngenye yezinto ezinhle kakhulu ongazenza ukuthuthukisa impilo yakho.

Ukuze ufunde kabanzi, hlola lezi zeluleko ezinhle ezingama-20 zokunciphisa amafutha esiswini.

Indlela engcono kakhulu yokususa isisu sakho sikabhiya ukunciphisa ukuphuza kwakho utshwala, ukuzivocavoca umzimba njalo nokuthuthukisa indlela odla ngayo.

Okusemqoka

Ukuphuza ubhiya kungadala ukuzuza kwanoma yiluphi uhlobo - kufaka phakathi amafutha esiswini.

Gcina ukhumbula ukuthi lapho uphuza kakhulu, ingcuphe yokuzuza kwakho isisindo iyanda.

Kubonakala sengathi ukuphuza ubhiya olinganiselayo ngosuku (noma ngaphansi) akuhlobene nokuthola "isisu sikabhiya."

Kodwa-ke, uma uphuza ubhiya omningi noma uphuza ngokweqile njalo usengozini enkulu kakhulu yokuzuza kwamafutha esiswini, kanye nezinye izinkinga zempilo ezahlukahlukene.

Ukunciphisa ubungozi bokuzuza isisindo, qiniseka ukuthi ugcina ukuphuza kwakho utshwala ngaphakathi kwemikhawulo enconyiwe futhi uphile impilo enempilo, esebenzayo.