Ingabe Ukuzila Ukudla Kungalwa Nomkhuhlane Noma Umkhuhlane Ovamile?

-Delile

• Kuyini Ukuzila Ukudla?
• Ukuzila Ukudla Kuthinta Kanjani Amasosha Omzimba Wakho?
• Kungani Ukuzila Kungakusiza Ukubuyela Emikhuhlane noma Kumkhuhlane
• Ukuzila ukudla kanye nezinye izifo
• Ukudla Ukudla Okuthile Kungazuzisa Futhi
• Ukudla Okuhamba Phambili Kokulwa Nezimpawu Ezibandayo
• Ukudla Okuhamba Phambili Kokulwa Nezimpawu Zomkhuhlane
• Ukudla Okuhamba Phambili Kokuvikela Umkhuhlane Ovamile noma Umkhuhlane
• Ingabe Kufanele Uzile Lapho Ugula?

Kungenzeka usizwile isisho esithi - “phakela umkhuhlane, lambisa umkhuhlane.” Le nkulumo ibhekisa ekudleni uma unomkhuhlane, nokuzila ukudla lapho unemfiva.

Abanye bathi ukugwema ukudla ngesikhathi sokutheleleka kusiza umzimba wakho ukuba uphole.

Abanye bathi ukudla kunika umzimba wakho uphethiloli owudingayo ukuze ululame ngokushesha.

Lo mbhalo uhlola ukuthi ukuzila ukudla kunezinzuzo ezithile uma kubhekanwa nomkhuhlane noma umkhuhlane ovamile.

Kuyini Ukuzila Ukudla?

Ukuzila ukudla kuchazwa njengokuyeka ukudla, iziphuzo noma kokubili isikhathi esithile.

Izinhlobo eziningi zokuzila kukhona, okuvame kakhulu okubandakanya:

• Ukuzila ngokuphelele: Kuhilela ukungadli noma ukuphuza, imvamisa isikhathi esifushane.
• Ukuzila amanzi: Ivumela ukuphuza amanzi kepha akukho okunye.
• Ukuzila ijusi: Eyaziwa nangokuthi ukuhlanzwa ijusi noma ukukhipha ijusi, futhi imvamisa kufaka ukungenisa okukhethekile kweziphuzo zezithelo nemifino.
• Ukuzila ukudla okungapheli: Le mizila yephethini yokudla iphakathi kwezikhathi zokudla nezikhathi zokuzila, okungahlala emahoreni angama-24.

Ngezansi:

Kunezindlela eziningi zokuzila futhi ngayinye inendlela yayo yokuvimbela ukudliwa kokudla neziphuzo.

Ukuzila Ukudla Kuthinta Kanjani Amasosha Omzimba Wakho?

Ukuzila ukudla kuphoqa umzimba wakho ukuthi uthembele ezitolo zawo zamandla ukuxhasa umsebenzi ojwayelekile.

Isitolo sokuqala sokuzikhethela somzimba wakho yi-glucose, etholakala kakhulu njenge-glycogen esibindini sakho nasemisipha.

Lapho nje i-glycogen yakho isiphelile, okuvame ukwenzeka ngemuva kwamahora angama-24-48, umzimba wakho uqala ukusebenzisa ama-amino acid namafutha ukuthola amandla ().

Kusetshenziswa inani elikhulu lamafutha njengomthombo kaphethiloli kukhiqiza imikhiqizo ephuma phambili ebizwa ngama-ketone, umzimba nengqondo yakho engayisebenzisa njengomthombo wamandla ().

Kuyathakazelisa ukuthi enye i-ketone - beta-hydroxybutyrate (BHB) - yabonwa izuzisa amasosha omzimba.

Eqinisweni, abacwaningi baseYale School of Medicine babona ukuthi ukuveza amaseli omzimba womuntu ku-BHB ngamanani obungalindela ukuthi uwathole emzimbeni ngemuva kwezinsuku ezimbili zokuzila kuholele ekuphenduleni kwempendulo yokuvuvukala ().

Ngaphezu kwalokho, ucwaningo lwakamuva ngamagundane nabantu lubonise ukuthi ukuzila ukudla amahora angama-48-72 nakho kungakhuthaza ukuvuselelwa kwamaseli omzimba alimele, okuvumela ukwenziwa kabusha kwempilo enempilo ().

Kubalulekile ukusho ukuthi izindlela eziqondile lapho ukuzila ukudla kuthinta ngayo amasosha omzimba azikaqondakali ngokuphelele. Kudingeka izifundo eziningi.

Ngezansi:

Izikhathi ezimfushane zokuzila zingasekela ukusebenza komzimba okunempilo ngokukhuthaza ukuvuselelwa kwamaseli omzimba nokunciphisa impendulo yokuvuvukala.

Kungani Ukuzila Kungakusiza Ukubuyela Emikhuhlane noma Kumkhuhlane

Izimpawu ezivamile zokubanda nezomkhuhlane zingabangelwa amagciwane noma amagciwane.

Ukuze kucace ngokuphelele, kubande futhi kube nemfuluwenza izifo ekuqaleni zibangelwa amagciwane, ikakhulukazi igciwane lobhejane negciwane lomkhuhlane.

Kodwa-ke, ukutheleleka ngala magciwane kwehlisa ukuzivikela kwakho kuma-bacterium, kukhulisa amathuba akho okuthi ngasikhathi sinye uthuthukise ukutheleleka kwamagciwane, okuvame ukuthi izimpawu zawo zifane nezakho zokuqala.

Kuyathakazelisa ukuthi kukhona ucwaningo olusekela umbono wokuthi ukungabi khona kwesifiso ovame ukuzwa phakathi nezinsuku ezimbalwa zokuqala zokugula kungukuzivumelanisa kwemvelo komzimba wakho nokulwa nesifo ().

Ngezansi kunemicabango emithathu ezama ukuchaza ukuthi kungani lokhu kungaba yiqiniso.

• Ngokombono wokuziphendukela kwemvelo, ukuswela indlala kuqeda isidingo sokuthola ukudla. Lokhu konga amandla, kunciphisa ukulahleka kokushisa futhi ngokuyisisekelo kuvumela umzimba ukuthi ugxile kuphela ekulweni nokutheleleka ().
• Ukugwema imingcele yokudla ukunikezwa kwezakhi zomzimba, njenge-iron ne-zinc, okudingeka ukuthi igciwane elithathelwanayo likhule futhi lisabalalise ().
• Ukuntuleka kwesifiso esivame ukuhambisana nokutheleleka kuyindlela yokukhuthaza umzimba wakho ukuthi ususe amaseli athelelekile ngenqubo eyaziwa ngokuthi i-cell apoptosis ().

Kuyathakazelisa ukuthi imiphumela evela ocwaningweni oluncane iphakamisa ukuthi uhlobo lokutheleleka lungasho ukuthi ukudla kunenzuzo noma cha ().

Lolu cwaningo luphakamise ukuthi ukuzila ukudla kungakhuthaza kakhulu ukwelapheka ezifweni zamagciwane, ngenkathi ukudla ukudla kungaba yindlela engcono yokulwa nezifo ezibangelwa amagciwane ().

Ukuhlolwa kwangaphambilini kwamagundane anezifo ezibangelwa amagciwane kuyakusekela lokhu. Amagundane aphoqwe ngenkani mancane amathuba okuthi aphile uma kuqhathaniswa namagundane avunyelwe ukuba adle ngokuya kwesifiso ().

Zonke izifundo kuze kube manje zibonakala ziyavuma ukuthi imiphumela ezuzisayo yokuzila ikhawulelwe esigabeni esibucayi sokutheleleka - imvamisa ihlala ezinsukwini ezimbalwa nje.

Kodwa-ke, okwamanje azikho izifundo zabantu ezihlola ukuthi ukuzila ukudla noma ukudla kunemithelela yini emkhuhlane ovamile noma emkhuhlane emhlabeni wangempela.

Ngezansi:

Ama-hypotheses amaningi azama ukuchaza ukuthi ukuzila kungasiza kanjani ukukhuthaza ukuphulukiswa, kepha ucwaningo olwengeziwe luyadingeka ukuqinisekisa imiphumela kubantu.

Ukuzila ukudla kanye nezinye izifo

Ngaphezu kwezinzuzo ezingaba khona zokutheleleka, ukuzila ukudla kungasiza futhi ngezimo zezokwelapha ezilandelayo:

• Thayipha isifo sikashukela sesi-2: Ukuzila ukudla ngezikhathi ezithile kungaba nemiphumela emihle ekumelaneni ne-insulin namazinga kashukela egazini kwabanye abantu (,).
• Ukucindezeleka okwenziwe nge-oxidative: Ukuzila ukudla ngezikhathi ezithile kungasiza ekuvikeleni izifo ngokunciphisa ukukhathazeka kwe-oxidative nokuvuvukala (,,).
• Impilo yenhliziyo: Ukuzila ukudla okungapheli kunganciphisa izinto eziyingozi esifweni senhliziyo njengesisindo somzimba, i-cholesterol ephelele, umfutho wegazi kanye ne-triglycerides (, 16).
• Impilo yobuchopho: Ucwaningo lwezilwane nolwabantu luphakamisa ukuthi ukuzila ukudla kungavikela ezifweni ze-neurodegenerative ezinjenge-Alzheimer's, Parkinson's kanye nesifo sikaHuntington (,,).
• Umdlavuza: Isikhathi esifushane sokuzila singavikela iziguli ezinomdlavuza ekulimaleni ngamakhemikhali futhi zikhulise ukusebenza kahle kwezokwelapha (,,).

Inothi, ukuzila ukudla okuphakathi nakho kukhonjisiwe ukuthi kubangele ukuncipha (,,).

Ngakho-ke, ezinye izinzuzo zezempilo ezibalwe ngenhla zingaba ngenxa yokwehla kwesisindo okubangelwa ukuzila ukudla, ngokungafani nokuzila ukudla uqobo ().

Ngezansi:

Kungaba ngqo noma ngokungaqondile, ukuzila ukudla kungathinta izimo ezithile zezokwelapha.

Ukudla Ukudla Okuthile Kungazuzisa Futhi

Kuze kube manje, kunobufakazi obulinganiselwe bokuthi ukuzila ukudla kuthuthukisa umkhuhlane noma umkhuhlane ovamile.

Ngakolunye uhlangothi, ucwaningo oluningi lukhombisa ukuthi ukudla ukudla okuthile kungathuthukisa izimpawu zomkhuhlane nemikhuhlane.

Ukudla Okuhamba Phambili Kokulwa Nezimpawu Ezibandayo

Iziphuzo ezifudumele, ezifana nesobho, zinikeza kokubili ama-calories namanzi. Kuboniswe nokuthi kunciphisa isiminyaminya ().

Abanye abantu babika ukuthi ukudla ubisi kuyajiya amafinyila, kuholele ekwandeni kwesiminyaminya. Kodwa-ke, ubufakazi balokhu bungu-anecdotal ngokuphelele.

Ngakolunye uhlangothi, ukuphuza ngokwanele kwenza amafinyila abe namanzi amaningi, okwenza kube lula ukusula. Ngakho-ke qiniseka ukuthi uhlala unamanzi amaningi.

Ekugcineni, ukudla okunovithamini C omningi, njengamawolintshi, umango, upopo, amajikijolo kanye necantaloupe, nakho kungasiza ekwehliseni ubunzima bezimpawu ().

Ngezansi:

Ukudla neziphuzo ezingcono kakhulu ongazidla ngesikhathi kubanda kubandakanya amasobho, iziphuzo ezifudumele kanye nokudla okunevithamini C.

Ukudla Okuhamba Phambili Kokulwa Nezimpawu Zomkhuhlane

Uma uzama ukunciphisa izimpawu zesisu ezihambisana nomkhuhlane, kungcono ukunamathela ekudleni okungahambi kahle, okugayeka kalula.

Izibonelo zifaka umhluzi wesobho noma ukudla okuqukethe izithelo noma isitashi kuphela, njengelayisi noma amazambane.

Ukwehlisa isisu esidumbile, zama ukuziqhelelanisa nezicasuli, okufana ne-caffeine nokudla okune-asidi noma okubabayo. Futhi cabanga ngokugwema ukudla okunamafutha ngokweqile, okuthatha isikhathi eside ukwetyisa.

Uma uzizwa unesicanucanu, zama ukufaka i-ginger ekudleni kwakho (,).

Ekugcineni, qiniseka ukuthi uhlala unamanzi amaningi. Ukwengeza ingcosana kasawoti kuziphuzo zakho nakho kuzosiza ekugcwaliseni amanye ama-electrolyte alahlekile ngomjuluko, ukuhlanza noma isifo sohudo.

Ngezansi:

Ukuqunjelwa kanye nokudla okugayeka kalula kungcono uma uphethwe umkhuhlane. Ukuphuza uketshezi oluningi kubalulekile, futhi ukufaka ujinja kungasiza ekunciphiseni isicanucanu.

Ukudla Okuhamba Phambili Kokuvikela Umkhuhlane Ovamile noma Umkhuhlane

Ngokumangazayo, uhlelo lwakho lokugaya ukudla lwenza ngaphezu kuka-70% wamasosha akho omzimba ().

Lokhu ikakhulukazi kubangelwa inani elikhulu lamagciwane azuzisayo ahlala lapho, angaqiniswa ngokuthatha ama-probiotic.

Ama-Probiotic asiza ukuvimbela amabhaktheriya ayingozi ekuthatheni amathumbu akho noma angene egazini lakho, ekuvikela ngempumelelo ekuthelelekeni.

Ungabathola ekudleni kwama-probiotic njenge-yogurt enamasiko aphilayo, i-kefir, i-sauerkraut, i-kimchi, i-miso, i-tempeh ne-kombucha.

Ukuqinisekisa ukuthi lawa mabhaktheriya awusizo ayaqhubeka nokuphindaphindeka, qiniseka ukuthi uthanda nokudla okunothile kuma-prebiotic, njengobhanana, ugarlic, u-anyanisi nemifino yedandelion.

I-Garlic, ngaphezu kokuba yi-prebiotic, iqukethe izinhlanganisela eziboniswe ukuvimbela ukutheleleka nokukhulisa ukuzivikela emkhuhlane ovamile nomkhuhlane (,,).

Ekugcineni, qiniseka ukuthi udla ukudla okunomsoco omningi, okugcwele.

Ngezansi:

Ukudla ama-prebiotic, ama-probiotic, igalikhi kanye nokudla okunempilo jikelele kungakusiza ekuvikeleni ekungenweni umkhuhlane noma umkhuhlane.

Ingabe Kufanele Uzile Lapho Ugula?

Ngokuya ngobufakazi bamanje, ukudla lapho ulambile kubonakala kungumqondo omuhle.

Noma kunjalo, asikho isizathu sokuziphoqa ukuba udle uma ungazizwa ulambile.

Akunandaba ukuthi uyadla noma cha, khumbula ukuthi ukusebenzisa uketshezi olwanele nokuthola ukuphumula okwanele kuhlala kungukhiye.