Izinhlelo ezi-8 ezihamba phambili zokudla - ukusimama, ukwehla kwesisindo, nokuningi

-Delile

• 1. Ukuzila ukudla okungapheli
• 2. Ukudla okususelwa ezitshalweni
• 3. Ukudla okuphansi kwe-carb
• 4. Ukudla kwepaleo
• 5. Ukudla okunamafutha amancane
• 6. Ukudla kwaseMedithera
• 7.WW (Abaqaphi Besisindo)
• 8. Ukudla kwe-DASH
• Okubalulekile

Kulinganiselwa ukuthi cishe isigamu sabantu abadala baseMelika bazama ukwehlisa isisindo unyaka nonyaka ().

Enye yezindlela ezinhle kakhulu zokwehlisa isisindo ukushintsha indlela odla ngayo.

Kodwa-ke, inani elinqunyiwe lezinhlelo zokudla ezikhona zingenza kube nzima ukuqala, njengoba ungaqiniseki ukuthi iluphi olufanele kakhulu, olusimeme, nolusebenzayo.

Okunye ukudla kuhlose ukunqanda isifiso sakho sokudla ukuze unciphise ukudla okudlayo, kanti abanye basikisela ukukhawulela ukudla kwakho ama-calories noma ama-carbs noma amafutha.

Ngaphezu kwalokho, abaningi banikela ngezinzuzo zezempilo ezidlula ukwehla kwesisindo.

Nawa ama-8 ezinhle kakhulu izinhlelo zokudla ukukusiza wehlise isisindo futhi uthuthukise impilo yakho yonke.

1. Ukuzila ukudla okungapheli

Ukuzila ukudla ngezikhathi ezithile isu lokudla elijikeleza phakathi nezikhathi zokuzila nokudla.

Kunezinhlobo ezahlukahlukene ezikhona, kufaka phakathi indlela engu-16/8, okubandakanya ukukhawulela ukungena kwakho kwekhalori emahoreni ayisishiyagalombili ngosuku, kanye nendlela engu-5: 2, evimbela ikhalori lakho lansuku zonke lifinyelele kuma-calories ayi-500-600 kabili ngesonto.

Isebenza kanjani: Ukuzila okungapheli kuvimbela isikhathi ovunyelwe ukuba usidle, okuyindlela elula yokwehlisa ukudla kwakho kwekhalori. Lokhu kungaholela ekunciphiseni isisindo - ngaphandle kokuthi unxephezele ngokudla ukudla okuningi ngesikhathi sokudla esivunyelwe.

Ukwehla kwesisindo: Ekubuyekezweni kwezifundo, ukuzila ukudla ngezikhathi ezithile kukhonjisiwe ukuthi kubangele ukulahleka kwesisindo okungu-3-8% ngaphezulu kwamasonto ama-3-24, okuyiphesenti elikhulu kakhulu kunezinye izindlela ().

Ukubuyekezwa okufanayo kukhombisile ukuthi le ndlela yokudla inganciphisa ukuzungeza okhalweni ngo-4-7%, okuwuphawu lwamafutha esiswini ayingozi ().

Olunye ucwaningo luthole ukuthi ukuzila ukudla ngezikhathi ezithile kungakhuphula ukushiswa kwamafutha ngenkathi kugcinwa ubukhulu bemisipha, okungathuthukisa imetabolism (,).

Ezinye izinzuzo: Ukuzila ukudla ngezikhathi ezithile kuye kwaxhunyaniswa nemiphumela yokulwa nokuguga, ukukhuphuka kokuzwela kwe-insulin, impilo ethuthukisiwe yobuchopho, ukunciphisa ukuvuvukala, nezinye izinzuzo eziningi (,).

Ukwehla okuphansi: Ngokuvamile, ukuzila ukudla ngezikhathi ezithile kuphephile kubantu abadala abaningi abaphilile.

Lokho kusho ukuthi, labo abazwela ukwehla emazingeni kashukela egazini labo, njengabanye abantu abanesifo sikashukela, isisindo esiphansi, noma inkinga yokudla, kanye nabesifazane abakhulelwe noma abancelisayo, kufanele bakhulume nodokotela wezempilo ngaphambi kokuqala ukuzila ukudla ngezikhathi ezithile.

Isifinyezo Imijikelezo yokuzila ukudla ephakathi nezikhathi zokuzila nokudla. Kukhonjisiwe ukuthi kusiza ukulahleka kwesisindo futhi kuxhunyaniswe nezinye izinzuzo eziningi zezempilo.

2. Ukudla okususelwa ezitshalweni

Ukudla okususelwa ezitshalweni kungakusiza wehlise isisindo. I-Vegetarianism kanye ne-veganism yizinhlobo ezithandwa kakhulu, ezikhawulela imikhiqizo yezilwane ngenxa yezizathu zezempilo, zokuziphatha nezemvelo.

Kodwa-ke, kunokudla okuguquguqukayo okususelwa ezitshalweni nakho okukhona, njengokudla okuguquguqukayo, okuwukudla okutshalwe ezitshalweni okuvumela ukudla imikhiqizo yezilwane ngokulinganisela.

Isebenza kanjani: Kunezinhlobo eziningi zokudla imifino kuphela, kepha okuningi kubandakanya ukususa yonke inyama, izinkukhu nezinhlanzi. Abanye abadla imifino ngokufanayo bangagwema amaqanda nobisi.

Ukudla kwe-vegan kuthatha igxathu eliya phambili ngokukhawulela yonke imikhiqizo yezilwane, kanye nemikhiqizo etholakala ezilwaneni efana nobisi, i-gelatin, uju, i-whey, i-casein ne-albhamuin.

Ayikho imithetho ecacile yokudla okuguquguqukayo, njengoba kuwukushintsha kwempilo kunokudla. Ikhuthaza kakhulu ukudla izithelo, imifino, imidumba, nezinhlamvu ezigcwele kepha ivumela amaprotheni nemikhiqizo yezilwane ngokulinganisela, ikwenze okunye okuthandwayo.

Amaqembu amaningi okudla anqatshelwe anama-calories amaningi, ngakho-ke ukuwanciphisa kungasiza ekunciphiseni isisindo.

Ukwehla kwesisindo: Ucwaningo lukhombisa ukuthi ukudla okutshalwa ezitshalweni kuyasebenza ekwehliseni isisindo (,,).

Ukubuyekezwa kwezifundo eziyi-12 ezibandakanya ababambiqhaza abayi-1,151 kutholakale ukuthi abantu abadla ukudla okutshalwe ezitshalweni balahlekelwe isilinganiso esingamakhilogremu angu-4.4 (2 kg) ngaphezu kwalabo ababefaka imikhiqizo yezilwane ().

Futhi, labo abalandela ukudla kwe-vegan balahlekelwe isilinganiso esingamakhilogremu angu-5.5 (2.5 kg) ngaphezu kwabantu abangadli ukudla okususelwa ezitshalweni ().

Ukudla okususelwa ezitshalweni cishe kungasiza ekunciphiseni isisindo ngoba kuvame ukuba nesicebi ku-fiber, okungakusiza ukuthi uhlale ugcwele isikhathi eside, futhi unamafutha anama-khalori aphezulu (,,).

Ezinye izinzuzo: Ukudla okususelwa ezitshalweni kuye kwaxhunyaniswa nezinye izinzuzo eziningi, njengokunciphisa ubungozi bezimo ezingamahlalakhona njengesifo senhliziyo, umdlavuza othile nesifo sikashukela. Futhi zingasimama ngaphezulu kwezemvelo kunokudla okususelwa enyameni (,,,).

Ukwehla okuphansi: Yize izidlo ezisekelwe ezitshalweni ziphilile, zingakhawulela izakhamzimba ezibalulekile ezitholakala kwimikhiqizo yezilwane, njenge-iron, i-vitamin B12, i-vitamin D, i-calcium, i-zinc, ne-omega-3 fatty acids.

Indlela eguquguqukayo noma ukwesekwa okufanele kungasiza ekulandeleni lezi zakhi zomzimba.

Isifinyezo Ukudla okususelwa ezitshalweni kuvimbela inyama nemikhiqizo yezilwane ngezizathu ezahlukahlukene. Ucwaningo lukhombisa ukuthi ziyasiza ekunciphiseni isisindo ngokunciphisa ikhalori lakho futhi zinikeza ezinye izinzuzo eziningi.

3. Ukudla okuphansi kwe-carb

Ukudla okunama-carb aphansi kuphakathi kokudla okudume kakhulu ngokunciphisa umzimba. Izibonelo zifaka ukudla kwe-Atkins, i-ketogenic (keto) yokudla, ne-carb ephansi, ukudla okunamafutha aphezulu (i-LCHF).

Ezinye izinhlobo zinciphisa kakhulu ama-carbs kunezinye. Isibonelo, ukudla okuphansi kakhulu kwe-carb njengokudla kwe-keto kukhawulela le macronutrient ibe ngaphansi kwe-10% yama-calories aphelele, uma kuqhathaniswa ne-30% noma ngaphansi kwezinye izinhlobo ().

Isebenza kanjani: Ukudla okuphansi kwe-carb kuvimbela ukudla kwakho kwe-carb ngokuthanda amaprotheni namafutha.

Ngokuvamile zikhuphuke kakhulu kunamaprotheni kunokudla okunamafutha amancane, okubalulekile, njengoba amaprotheni angasiza ekunciphiseni isifiso sakho sokudla, akhuphule umzimba wakho, futhi alondoloze ubukhulu bemisipha (,).

Ezidlweni eziphansi kakhulu ze-carb ezifana ne-keto, umzimba wakho uqala ukusebenzisa i-fatty acids kune-carbs yamandla ngokuwaguqula abe ngamaketoni. Le nqubo ibizwa nge-ketosis ().

Ukwehla kwesisindo: Ucwaningo oluningi lukhombisa ukuthi ukudla okune-carb ephansi kungasiza ekunciphiseni isisindo futhi kungasebenza kakhulu kunokudla okuvamile okunamafutha aphansi (,,,).

Isibonelo, ukubuyekezwa kwezifundo ezingama-53 kufaka phakathi abahlanganyeli abangama-68,128 kutholakale ukuthi ukudla okune-carb ephansi kuholele ekulahlekelweni kwesisindo okukhulu kunokudla okunamafutha aphansi ().

Ngaphezu kwalokho, ukudla okune-carb ephansi kubonakala kusebenza kahle ekushiseni amafutha esisu ayingozi (,,).

Ezinye izinzuzo: Ucwaningo luphakamisa ukuthi ukudla okune-carb ephansi kunganciphisa izinto ezinobungozi zesifo senhliziyo, kufaka phakathi amazinga aphezulu we-cholesterol nomfutho wegazi. Bangaphinda bathuthukise ushukela wegazi namazinga e-insulin kubantu abane-type 2 diabetes (,).

Ukwehla okuphansi: Kwezinye izimo, ukudla okuphansi kwe-carb kungakhuphula amazinga e-LDL (amabi) we-cholesterol. Ukudla okuphansi kakhulu kwe-carb nakho kungaba nzima ukulandela futhi kubangele ukucasuka kokugaya kwabanye abantu ().

Ezimweni ezingavamile kakhulu, ukulandela ukudla okune-carb ephansi kakhulu kungadala isimo esaziwa ngokuthi i-ketoacidosis, isimo esiyingozi semetabolism esingaba yingozi uma sishiywa singelashwa (,).

Isifinyezo Ukudla okuphansi kwe-carb kuvimbela ukudla kwakho kwe-carb, okukhuthaza umzimba wakho ukuthi usebenzise amafutha amaningi njengophethiloli. Bangakusiza ukuthi wehlise isisindo futhi banikeze ezinye izinzuzo eziningi.

4. Ukudla kwepaleo

Ukudla kwe-paleo kukhuthaza ukuthi kudliwe ukudla okufanayo nokhokho bakho abazingeli-abaqoqi okusolwa ukuthi bakudla.

Kususelwa embonweni wokuthi izifo zesimanje zixhunywe ekudleni kwaseNtshonalanga, njengoba abasekeli bakholelwa ukuthi umzimba womuntu awuzange uguquke ukucubungula imidumba, okusanhlamvu kanye nobisi.

Isebenza kanjani: Ukudla kwe-paleo kukhuthaza ukudla ukudla okuphelele, izithelo, imifino, inyama engenamafutha, amantongomane nembewu. Kuvimbela ukusetshenziswa kokudla okusetshenzisiwe, okusanhlamvu, ushukela, nobisi, noma ezinye izinhlobo ezingavimbeli kakhulu zivumela eminye imikhiqizo yobisi efana noshizi.

Ukwehla kwesisindo: Ucwaningo oluningi lukhombisile ukuthi ukudla kwe-paleo kungasiza ekunciphiseni isisindo futhi kunciphise amafutha esiswini ayingozi (,,).

Isibonelo, ocwaningweni olulodwa lwamasonto amathathu, abantu abadala abangu-14 abaphilile ngokulandela ipaleo diet balahlekelwa isilinganiso esingamakhilogremu ayi-5.1 (2.3 kg) futhi banciphisa umkhawulo wabo okhalweni - umaki wamafutha esiswini - ngesilinganiso esingu-0.6 inches (1.5 cm) ( ).

Ucwaningo luphakamisa nokuthi ukudla kwepaleo kungagcwalisa kakhulu kunokudla okudumile njengokudla kwaseMedithera nokudla okunamafutha aphansi. Lokhu kungenzeka kungenxa yokuqukethwe kwayo okunamaprotheni amaningi (,).

Ezinye izinzuzo: Ukulandela i-paleo diet kunganciphisa izici eziningana zesifo senhliziyo, ezifana nomfutho wegazi ophakeme, i-cholesterol, kanye namazinga e-triglyceride (,).

Ukwehla okuphansi: Yize ukudla kwe-paleo kunempilo, kuvimbela amaqembu amaningana okudla okunomsoco, kufaka phakathi imidumba, okusanhlamvu okuphelele, nobisi.

Isifinyezo Ukudla kwe-paleo kukhuthaza ukudla ukudla okuphelele, ngokufanayo nendlela okhokho bakho abadle ngayo. Ucwaningo lukhombisa ukuthi kungasiza ukwehlisa isisindo futhi kunciphise izici zesifo senhliziyo.

5. Ukudla okunamafutha amancane

Njengokudla okune-carb ephansi, ukudla okunamafutha amancane kuye kwathandwa amashumi eminyaka.

Ngokuvamile, ukudla okunamafutha aphansi kubandakanya ukufaka umkhawulo ekudleni kwakho amafutha kuye kuma-30% wekhalori yakho yansuku zonke.

Okunye ukudla okunamafutha kakhulu futhi okunamafutha aphansi kuhlose ukukhawulela ukusetshenziswa kwamafutha kube ngaphansi kwama-calories ayi-10% ().

Isebenza kanjani: Ukudla okunamafutha amancane kuvimbela ukudla okunamafutha ngoba amafutha anikela cishe kabili inani lamakhalori ngegramu ngayinye, uma kuqhathaniswa namanye ama-macronutrients amabili - amaprotheni nama-carbs.

Ukudla okunamafutha we-Ultra-low kunama-calories angaphansi kuka-10% kusuka emafutheni, cishe ama-80% wamakhalori avela kuma-carbs naku-10% kusuka kumaprotheni.

Ukudla okunamafutha amancane kakhulu kususelwa ezitshalweni futhi kunqumela inyama nemikhiqizo yezilwane.

Ukwehla kwesisindo: Njengoba ukudla okunamafutha amancane kuvimbela ukudla kwekhalori, kungasiza ekunciphiseni isisindo (,,,).

Ukuhlaziywa kwezifundo ezingama-33 kufaka phakathi abahlanganyeli abangaphezu kuka-73,500 kutholakale ukuthi ukulandela indlela yokudla okunamafutha aphansi kuholele kuzinguquko ezincane kodwa ezihambisana nesisindo nomjikelezo okhalweni ().

Kodwa-ke, ngenkathi ukudla okunamafutha aphansi kubonakala kusebenza njengokudla okune-carb ephansi yokwehlisa isisindo ezimweni ezilawulwayo, ukudla okune-carb ephansi kubonakala kusebenza usuku nosuku (,,).

Ukudla okunamafutha we-Ultra-low kukhonjisiwe ukuthi kuyaphumelela, ikakhulukazi kubantu abanokukhuluphala. Isibonelo, ucwaningo lwamaviki ayisishiyagalombili kwabahlanganyeli abangama-56 luthole ukuthi ukudla ukudla okubandakanya amafutha ayi-7-14% kuholele ekwehleni kwesisindo esiphakathi kwamakhilogremu ayi-14.8 (6.7 kg) ().

Ezinye izinzuzo: Ukudla okunamafutha amancane kuye kwaxhunyaniswa nokwehla kwengozi yesifo senhliziyo nesifo sohlangothi. Futhi zinganciphisa ukuvuvukala futhi zithuthukise izimpawu zesifo sikashukela (,,).

Ukwehla okuphansi: Ukukhawulela amafutha ngokweqile kungaholela ezinkingeni zezempilo esikhathini esizayo, njengoba amafutha adlala indima enkulu ekukhiqizeni ama-hormone, ukumuncwa kwezakhi zomzimba, nasempilweni yeseli. Ngaphezu kwalokho, ukudla okunamafutha amancane kakhulu kuye kwaxhunyaniswa nengozi enkulu yesifo se-metabolic syndrome ().

Isifinyezo Ukudla okunamafutha amancane kuvimbela ukudla kwakho amafutha, njengoba le macronutrient iphezulu kuma-calories kunamaprotheni nama-carbs. Ucwaningo luxhumanise ukudla okunamafutha aphansi nokwehlisa isisindo kanye nezingozi eziphansi zesifo senhliziyo nesifo sikashukela.

6. Ukudla kwaseMedithera

Ukudla kweMedithera kusekelwe ekudleni okwakudliwa ngabantu abasemazweni afana ne-Italy neGreece.

Yize kwakwenzelwe ukwehlisa ingozi yesifo senhliziyo, ucwaningo oluningi lukhombisa ukuthi ingasiza nasekunciphiseni isisindo ().

Isebenza kanjani: Abondli baseMedithera bakhuthaza ukudla izithelo eziningi, imifino, amantongomane, imbewu, imidumba, izilimo eziyizigaxa, okusanhlamvu okuphelele, inhlanzi, ukudla kwasolwandle, kanye namafutha omnqumo e-virgin.

Ukudla okunjengezinkukhu, amaqanda, nemikhiqizo yobisi kufanele kudliwe ngokulinganisela. Khonamanjalo, inyama ebomvu ilinganiselwe.

Ngokwengeziwe, ukudla kwaseMedithera kuvimbela okusanhlamvu okucwengisisiwe, amafutha asetshenzisiwe, amafutha acwengekile, inyama esetshenzisiwe, ushukela ongeziwe, nokunye ukudla okusetshenzwe kakhulu.

Ukwehla kwesisindo: Yize kungeyona indlela yokudla kwesisindo ngqo, ucwaningo oluningi lukhombisa ukuthi ukusebenzisa indlela yesitayela saseMedithera kungasiza ekunciphiseni isisindo (,,).

Isibonelo, ukuhlaziywa kwezifundo eziyi-19 kwathola ukuthi abantu abahlanganisa ukudla kwaseMedithera nokuvivinya umzimba noma ukuvinjelwa kwekhalori balahlekelwe isilinganiso esingamakhilogremu angu-8,8 (4 kg) ngaphezu kwalabo abakulawulo lokulawula ().

Ezinye izinzuzo: Ukudla kwaseMedithera kukhuthaza ukudla okuningi kokudla okune-antioxidant, okungasiza ekulweni nokuvuvukala kanye nengcindezi ye-oxidative ngokunciphisa ama-radicals wamahhala.Kuxhunyaniswe nezingozi ezincishisiwe zesifo senhliziyo nokufa ngaphambi kwesikhathi (,).

Ukwehla okuphansi: Njengoba ukudla kwaseMedithera akuyona nje indlela yokunciphisa isisindo, abantu kungenzeka bangalahlekelwa isisindo uma bekulandela ngaphandle kokuthi badle namakhalori ambalwa.

Isifinyezo Ukudla kweMedithera kugcizelela ukudla izithelo eziningi, imifino, inhlanzi, namafutha enempilo ngenkathi kukhawulelwa ukudla okucwengisisiwe nokwenziwe kahle. Yize kungelona uhlobo lokudla lokwehlisa isisindo, ucwaningo lukhombisa ukuthi lungakhuthaza ukuncipha kanye nempilo yonke.

7.WW (Abaqaphi Besisindo)

I-WW, phambilini eyayingabaQaphi Besisindo, ingenye yezinhlelo ezithandwa kakhulu zokuncipha emhlabeni wonke.

Yize kungavimbeli noma yimaphi amaqembu okudla, abantu abakuhlelo lwe-WW kumele badle ngaphakathi kwamaphoyinti abo ansuku zonke ukuze bafinyelele isisindo sabo esifanele ().

Isebenza kanjani: I-WW uhlelo olususelwa kumaphoyinti olunikeza inani elihlukile lokudla neziphuzo, kuya ngokuqukethwe kwekhalori, amafutha kanye nefayibha.

Ukuze ufinyelele isisindo sakho osifunayo, kufanele uhlale ngaphakathi kwesibonelelo sakho samaphoyinti nsuku zonke.

Ukwehla kwesisindo: Ucwaningo oluningi lukhombisa ukuthi uhlelo lweWW lungakusiza wehlise isisindo (,,,).

Isibonelo, ukubuyekezwa kwezifundo ezingama-45 kutholakale ukuthi abantu abalandela ukudla kwe-WW balahlekelwe isisindo esingu-2.6% ngaphezulu kunabantu abathola ukwelulekwa okujwayelekile ().

Ngaphezu kwalokho, abantu abalandela izinhlelo ze-WW bakhonjisiwe ukuthi baphumelela kakhulu ekugcineni ukulahleka kwesisindo ngemuva kweminyaka eminingana, uma kuqhathaniswa nalabo abalandela okunye ukudla (,).

Ezinye izinzuzo: I-WW ivumela ukuguquguquka, okwenza kube lula ukulandela. Lokhu kwenza ukuthi abantu abanemikhawulo yokudla, njengaleyo ene-allergies yokudla, bakwazi ukulandela uhlelo.

Ukwehla okuphansi: Ngenkathi ivumela ukuguquguquka, i-WW ingabiza kakhulu kuye ngohlelo lokubhaliselwe. Futhi, ukuguquguquka kungaba yingozi uma ama-dieters ekhetha ukudla okungenampilo.

Isifinyezo I-WW, noma i-Weight Watchers, uhlelo lokunciphisa umzimba olusebenzisa uhlelo olususelwa kumaphoyinti. Ucwaningo lukhombisa ukuthi luyasebenza ekunciphiseni isisindo isikhathi eside futhi luguquguquka kakhulu.

8. Ukudla kwe-DASH

Izindlela Zokudla Ezimisa Umfutho Wegazi ophezulu, noma ukudla kwe-DASH, uhlelo lokudla olwenzelwe ukusiza ukwelapha noma ukuvimbela umfutho wegazi ophakeme, owaziwa ngokomthamo njenge-hypertension.

Igcizelela ukudla izithelo eziningi, imifino, okusanhlamvu okuphelele, nenyama engenamafutha futhi inosawoti omncane, inyama ebomvu, ushukela ongeziwe, namafutha.

Ngenkathi ukudla kwe-DASH akuyona indlela yokunciphisa umzimba, abantu abaningi babika ukuthi bancipha kuyo.

Isebenza kanjani: Ukudla kwe-DASH kuncoma ukunikezwa okuthile kwamaqembu okudla ahlukile. Inani lezinsiza ovunyelwe ukuzidla lincike kokudla kwakho kwansuku zonke kwekhalori.

Isibonelo, umuntu ojwayelekile ekudleni kwe-DASH angadla cishe ama-servings ama-5 yemifino, ama-servings ama-5 wezithelo, ama-servings ayi-7 ama-carbs aphilile njengama-grains aphelele, ama-servings ama-2 wemikhiqizo yobisi enamafutha amancane, kanye nama-servings ama-2 noma okuncane kokudla okunciphile usuku.

Ngaphezu kwalokho, uvunyelwe ukuba udle amantongomane nembewu amahlandla ama-2-3 ngesonto ().

Ukwehla kwesisindo: Ucwaningo lukhombisa ukuthi ukudla kwe-DASH kungakusiza ulahlekelwe isisindo (,,,).

Isibonelo, ukuhlaziywa kwezifundo eziyi-13 kutholakale ukuthi abantu ekudleni kwe-DASH balahlekelwe isisindo esikhulu kakhulu ngaphezu kwamasonto ayi-8-24 kunabantu abakulawulo lokulawula ().

Ezinye izinzuzo: Ukudla kwe-DASH kukhonjisiwe ukuthi kunciphise amazinga wegazi kanye nezici eziningana zesifo senhliziyo. Futhi, kungasiza ekulweni nezimpawu zokucindezelwa eziphindaphindayo futhi kwehlise ubungozi bakho bomdlavuza webele nowebalavu (,,,,,).

Ukwehla okuphansi: Ngenkathi ukudla kwe-DASH kungasiza ekulahlekelweni kwesisindo, kunobufakazi obuhlanganisiwe ngokudla usawoti nomfutho wegazi. Ngaphezu kwalokho, ukudla usawoti omncane kuxhunyaniswe nokwanda kwe-insulin kanye nengozi eyengeziwe yokufa kubantu abanenhliziyo (()).

Isifinyezo Ukudla kwe-DASH kungukudla okunosawoti omncane okukhonjisiwe ukusiza ukulahleka kwesisindo. Ucwaningo luye lwaluxhumanisa nezinzuzo ezengeziwe zenhliziyo yakho nokunciphisa izingozi zezinye izifo ezingamahlalakhona.

Okubalulekile

Ukudla okuningi kungakusiza ulahlekelwe isisindo.

Okunye kokudla okucwaningisiswe kahle kanye nezinhlelo zokudla kufaka ukuzila ngezikhathi ezithile, ukudla okutshalwa ezitshalweni, ukudla okune-carb ephansi, ukudla okunamafutha amancane, i-paleo diet, ukudla kwaseMedithera, i-WW (Abalindi besisindo), kanye nokudla kwe-DASH.

Yize konke lokhu kudla okungenhla kukhonjisiwe ukuthi kuyasebenza ekunciphiseni isisindo, indlela oyikhethayo kufanele incike endleleni ophila ngayo nasekukhetheni ukudla. Lokhu kuqinisekisa ukuthi kungenzeka ukuthi unamathele kuso esikhathini esizayo.