Umdlavuza Nokudla 101: Ukuthi Okudlayo Kungawuthonya Kanjani Umdlavuza

-Delile

• Ukudla Ukudla Okuningi Kakhulu Kungakhuphula Ubungozi Bomdlavuza
• Ushukela namaCarbs acolisisiwe
• Inyama Elungisiwe
• Ukudla okuphekwe ngokweqile
• Ubisi
• Ukukhuluphala ngokweqile noma ukukhuluphala kuxhunywe engozini yokwanda komdlavuza
• Ukudla okuthile kuqukethe izakhiwo zokulwa nomdlavuza
• Imifino
• Izithelo
• Ama-flaxseeds
• Izinongo
• Ubhontshisi nemidumba
• Amantongomane
• Amafutha e-Olive
• Ugaliki
• Inhlanzi
• Ubisi
• Ukudla Okutshalwe Ezitshalweni Kungasiza Ekuvikeleni Umdlavuza
• Ukudla Kwesokudla Kungaba Nemiphumela Ezuzisayo Kubantu Abanomdlavuza
• Ukudla Kwe-Ketogenic Kukhombisa Isithembiso Sokwelapha Ukwelashwa Komdlavuza, kepha Ubufakazi Buthakathaka
• Okusemqoka

Umdlavuza ungenye yezimbangela zokufa emhlabeni jikelele ().

Kepha ucwaningo lukhombisa ukuthi ukuguquka kwendlela yokuphila elula, njengokulandela ukudla okunempilo, kungavimbela u-30-50% wawo wonke umdlavuza (,).

Ubufakazi obukhulayo bukhomba imikhuba ethile yokudla eyandisa noma enciphisa ingozi yomdlavuza.

Ngaphezu kwalokho, umsoco kucatshangwa ukuthi udlala indima ebalulekile ekwelapheni nasekubhekaneni nomdlavuza.

Lo mbhalo uhlanganisa konke odinga ukukwazi mayelana nokuxhumana phakathi kokudla nomdlavuza.

Ukudla Ukudla Okuningi Kakhulu Kungakhuphula Ubungozi Bomdlavuza

Kunzima ukufakazela ukuthi ukudla okuthile kubanga umdlavuza.

Kodwa-ke, izifundo zokubuka zikhombise kaningi ukuthi ukusetshenziswa okuphezulu kokudla okuthile kungakhuphula amathuba okuba nomdlavuza.

Ushukela namaCarbs acolisisiwe

Ukudla okusetshenzisiwe okunoshukela omningi nefayibha ephansi nezakhi zomzimba kuxhunywe engcupheni ephezulu yomdlavuza ().

Ngokuyinhloko, abacwaningi bathole ukuthi ukudla okubangela ukuthi amazinga eglucose egazini anyuke kuhlotshaniswa nengozi eyengeziwe yomdlavuza omningi, kufaka phakathi umdlavuza wesisu, webele nowe-colorectal (,,,).

Ucwaningo olulodwa kubantu abadala abangaphezu kwe-47,000 luthole ukuthi labo abadle ukudla okuphezulu kuma-carbs acwengekile babenamathuba aphindwe kabili okubulawa ngumdlavuza wekoloni kunalabo abadla ukudla okuphansi kuma-carbs acwengekile ().

Kucatshangwa ukuthi amazinga aphezulu eglucose yegazi kanye ne-insulin yizici zomdlavuza eziyingozi. I-insulini ikhonjisiwe ukukhuthaza ukuhlukaniswa kwamaseli, ukuxhasa ukukhula nokusabalala kwamangqamuzana omdlavuza nokwenza kube nzima ukuqeda (,,).

Ngaphezu kwalokho, amazinga aphezulu e-insulin neglucose yegazi angaba nomthelela ekuvukeleni emzimbeni wakho. Esikhathini eside, lokhu kungaholela ekukhuleni kwamaseli angajwayelekile futhi mhlawumbe kube nomthelela kumdlavuza ().

Lokhu kungaba yingakho abantu abanesifo sikashukela - isimo esivezwa amazinga aphezulu eglucose egazini namazinga e-insulin - benengozi eyengeziwe yezinhlobo ezithile zomdlavuza ().

Isibonelo, ubungozi bakho bomdlavuza obumbala bungu-22% ngaphezulu uma unesifo sikashukela ().

Ukuvikela ekulweni nomdlavuza, nciphisa noma uvikele ukudla okunyusa amazinga e-insulin, njengokudla okunoshukela omningi kanye ne-carbs elicwengiwe ().

Inyama Elungisiwe

I-International Agency for Research on Cancer (IARC) ibona inyama elungisiwe njenge-carcinogen - into ebanga umdlavuza ().

Inyama elungisiwe isho inyama ebilashelwe ukugcina ukunambitheka ngokwenziwa ngosawoti, ukwelashwa noma ukubhema. Kubandakanya izinja ezishisayo, i-ham, ubhekeni, i-chorizo, i-salami nokunye ukudla okudliwayo.

Ucwaningo lwe-Observational luthole ukuhlangana phakathi kokudla inyama esetshenzisiwe kanye nengozi yomdlavuza eyandisiwe, ikakhulukazi umdlavuza we-colorectal ().

Ukubuyekezwa okukhulu kwezifundo kutholile ukuthi abantu abadle inyama eningi esetshenzisiwe babenengozi engama-20-50% yokwanda komdlavuza obala ngokobulili, uma kuqhathaniswa nalabo abadla okuncane kakhulu noma abangalutholi lolu hlobo lokudla ().

Okunye ukubuyekezwa kwezifundo ezingaphezu kuka-800 kutholakale ukuthi ukudla ama-gramu angama-50 kuphela enyama elungisiwe usuku ngalunye - cishe izingcezu ezine zebhekoni noma inja eyodwa eshisayo - kwaphakamisa ingozi yomdlavuza obala ngo-18% (,.

Ezinye izifundo zokuhlola ziye zaxhumanisa ukusetshenziswa kwenyama ebomvu nengozi yomdlavuza eyandisiwe (,,).

Kodwa-ke, lezi zifundo kaningi azihlukanisi phakathi kwenyama esetshenzisiwe nenyama ebomvu engacutshungulwanga, okubangela imiphumela.

Ukubuyekezwa okuningana okuhlanganise imiphumela yocwaningo oluningi kutholile ukuthi ubufakazi obuhlanganisa inyama ebomvu engalungisiwe nomdlavuza buthakathaka futhi abuhambisani (,,).

Ukudla okuphekwe ngokweqile

Ukupheka ukudla okuthile emazingeni okushisa aphakeme, njengokugcobisa, ukuthosa, ukusosa, ukosa kanye nokosa inyama, kungaveza izinto eziyingozi njengama-heterocyclic amines (HA) nemikhiqizo yokuphela kwesikhathi ye-glycation (AGEs) ().

Ukwakhiwa okweqile kwalezi zinhlanganisela eziyingozi kungaba nomthelela ekuvukeleni futhi kungadlala indima ekuthuthukiseni umdlavuza nezinye izifo (,).

Ukudla okuthile, njengokudla kwesilwane okunamafutha amaningi kanye namaprotheni, kanye nokudla okusetshenzwe kakhulu, kungenzeka kakhulu ukuthi kukhiqize lezi zinhlanganisela eziyingozi lapho kufakwa emazingeni okushisa aphezulu.

Lokhu kufaka phakathi inyama - ikakhulukazi inyama ebomvu - ushizi othile, amaqanda othosiwe, ibhotela, imajarini, ushizi kakhilimu, imayonnaise, uwoyela namantongomane.

Ukunciphisa ingozi yomdlavuza, gwema ukushisa ukudla bese ukhetha izindlela zokupheka ezipholile, ikakhulukazi lapho upheka inyama, njengokupheka, ukupheka noma ukubilisa. Ukudla okusemanzini nakho kungasiza ().

Ubisi

Ucwaningo oluningi lokukhombisa luye lwabonisa ukuthi ukusetshenziswa okuphezulu kobisi kungakhuphula ubungozi besifo somdlavuza wesinye (,,).

Ucwaningo olulodwa lulandele cishe amadoda angama-4,000 anomdlavuza wendlala yesinye. Imiphumela ikhombise ukuthi ukutholakala okuphezulu kobisi lonke kukhuphule ubungozi bokuqhubeka kwezifo nokufa ().

Ucwaningo oluningi luyadingeka ukuthola imbangela nomphumela ongaba khona.

Imibono iphakamisa ukuthi lokhu okutholakele kungenxa yokwanda kokudla kwe-calcium, ukukhula okufana ne-insulin 1 (IGF-1) noma ama-hormone e-estrogen avela ezinkomeni ezikhulelwe - konke okuxhunyaniswe nobuthakathaka bomdlavuza wesinye (,,).

Ukusetshenziswa okuphezulu kokudla okunoshukela kanye ne-carbs elicwengiweyo, kanye nenyama ecutshunguliwe nephekiwe, kungakhuphula ubungozi bakho bomdlavuza. Ngaphezu kwalokho, ukusetshenziswa kobisi okuphezulu kuye kwaxhunyaniswa nomdlavuza wendlala yesinye.

Ukukhuluphala ngokweqile noma ukukhuluphala kuxhunywe engozini yokwanda komdlavuza

Ngaphandle kokubhema nokutheleleka, ukukhuluphala kuyisici esisodwa sengozi enkulu yomdlavuza emhlabeni wonke).

Kwandisa ubungozi bezinhlobo ezi-13 zomdlavuza, kufaka phakathi i-esophagus, colon, amanyikwe nezinso, kanye nomdlavuza webele ngemuva kokuya esikhathini ().

E-US, kulinganiselwa ukuthi izinkinga zesisindo zenza i-14% kanye ne-20% yabo bonke abashona ngomdlavuza kwabesilisa nabesifazane, ngokulandelana ().

Ukukhuluphala kungakhuphula ingozi yomdlavuza ngezindlela ezintathu ezibalulekile:

• Amafutha omzimba amaningi angaba nomthelela ekumelaneni ne-insulin. Ngenxa yalokho, amangqamuzana akho ahluleka ukuthatha i-glucose kahle, okuwakhuthaza ukuba ahlukane ngokushesha.
• Abantu abakhuluphele bavame ukuba namazinga aphakeme ama-cytokines okuvuvukala egazini labo, okubangela ukuvuvukala okungapheli futhi kukhuthaze amaseli ukuthi ahlukane ().
• Amaseli amafutha anikela ekukhuleni kwamazinga e-estrogen, okwandisa ubungozi besifo somdlavuza webele nowama-ovari kwabesifazane abalandela ukuya esikhathini ().

Izindaba ezimnandi ukuthi izifundo ezimbalwa zikhombisile ukuthi ukwehla kwesisindo phakathi kwabantu abakhuluphele nabakhuluphele cishe kunganciphisa ingozi yomdlavuza (,,).

Ukukhuluphala ngokweqile noma ukukhuluphala kungenye yezimbangela ezinkulu zobungozi ezinhlobonhlobo zomdlavuza. Ukuthola isisindo esinempilo kungasiza ekuvikeleni ekuthuthukiseni umdlavuza.

Ukudla okuthile kuqukethe izakhiwo zokulwa nomdlavuza

Ayikho i-superfood eyodwa engavimbela umdlavuza. Esikhundleni salokho, indlela yokudla ephelele ingahle izuzise kakhulu.

Ososayensi balinganisela ukuthi ukudla ukudla okulungile komdlavuza kunganciphisa ubungozi bakho kuze kufike kuma-70% futhi kungasiza nokululama komdlavuza futhi ().

Bakholelwa ukuthi ukudla okuthile kungalwa nomdlavuza ngokuvimba imithambo yegazi eyondla umdlavuza ngenqubo ebizwa nge-anti-angiogenesis ().

Kodwa-ke, ukudla okunomsoco kuyinkimbinkimbi, nokuthi ukudla okuthile kusebenza ngempumelelo kangakanani ekulweni nomdlavuza kuyehluka kuye ngokuthi kulinywa kanjani, kucutshungulwa, kugcinwa futhi kuphekwa kanjani.

Amanye amaqembu okudla abalulekile wokulwa nomdlavuza afaka:

Imifino

Ucwaningo lwe-Observational luxhume ukusetshenziswa okuphezulu kwemifino okunengozi encane yomdlavuza (,,).

Imifino eminingi iqukethe ama-antioxidants alwa nomdlavuza nama-phytochemicals.

Isibonelo, imifino ye-cruciferous, kufaka phakathi i-broccoli, ukholifulawa neklabishi, iqukethe i-sulforaphane, into ekhonjisiwe yokwehlisa usayizi wesimila kumagundane ngaphezu kuka-50% ().

Eminye imifino, enjengotamatisi kanye nezaqathe, ixhunyaniswe nokwehla kwengozi yomdlavuza wesinye, wesisu nowamaphaphu (,,,).

Izithelo

Ngokufana nemifino, izithelo ziqukethe ama-antioxidants namanye ama-phytochemicals, angasiza ekuvikeleni umdlavuza (,).

Ukubuyekezwa okukodwa kutholakale ukuthi okungenani ama-servings amathathu ezithelo ezisawolintshi ngesonto anciphisa ingozi yomdlavuza wesisu ngama-28% ().

Ama-flaxseeds

Amafilakisi ahlotshaniswa nemiphumela yokuvikela emidlaleni ethile futhi anganciphisa nokusabalala kwamangqamuzana omdlavuza (,).

Isibonelo, olunye ucwaningo luthole ukuthi amadoda anomdlavuza wendlala ethatha amagremu angama-30 - noma cishe izipuni ezingu-4/4 - zomhlabathi wefilikisi owathola ukukhula kancane komdlavuza futhi usakazeka kuneqembu elilawulayo ().

Imiphumela efanayo itholakele kwabesifazane abanomdlavuza webele ().

Izinongo

Olunye ucwaningo lwe-tube-test nolwezilwane luthole ukuthi isinamoni lingaba nezindawo zokulwa nomdlavuza futhi livimbele amaseli omdlavuza ukuthi angasakazeki ().

Ngokwengeziwe, i-curcumin, ekhona nge-turmeric, ingasiza ekulweni nomdlavuza. Ucwaningo olulodwa lwezinsuku ezingama-30 luthole ukuthi amagremu ama-4 e-curcumin nsuku zonke anciphisa izilonda ezingaba nomdlavuza kukholoni ngo-40% kubantu abangama-44 abangatholi ukwelashwa ().

Ubhontshisi nemidumba

Ubhontshisi nemidumba kunefayibha ephezulu, kanti okunye ukuhlola kusikisela ukuthi ukudla okuphezulu kwalesi sakhi kungavikela kumdlavuza obala ngokombala (,).

Ucwaningo olulodwa kubantu abangaphezu kuka-3 500 luthole ukuthi labo abadla imidumba eminingi babenengozi efinyelela ku-50% yezinhlobo ezithile zomdlavuza ().

Amantongomane

Ukudla amantongomane njalo kungaxhunyaniswa nengozi engezansi yezinhlobo ezithile zomdlavuza (,).

Isibonelo, ucwaningo olulodwa kubantu abangaphezu kuka-19,000 lwathola ukuthi labo abadla amantongomane amaningi babenobungozi obuncishisiwe bokubulawa ngumdlavuza ().

Amafutha e-Olive

Ucwaningo oluningi lukhombisa ukuxhumana phakathi kukawoyela womnqumo nokwehlisa ingozi yomdlavuza ().

Ukubuyekezwa okukodwa okukhulu kwezifundo zokuhlola kutholakale ukuthi abantu abadle inani eliphakeme kakhulu lamafutha omnqumo babenengozi engaphansi kwengu-42% yomdlavuza, uma kuqhathaniswa neqembu elilawulayo ().

Ugaliki

I-Garlic iqukethe i-allicin, ekhonjiswe ukuthi inezindawo zokulwa nomdlavuza ezifundweni ze-test-tube (,).

Olunye ucwaningo luthole ukuhlangana phakathi kokudla igalikhi kanye nengozi ephansi yezinhlobo ezithile zomdlavuza, kufaka phakathi umdlavuza wesisu nowesibeletho (,).

Inhlanzi

Kunobufakazi bokuthi ukudla izinhlanzi ezintsha kungasiza ukuvikela umdlavuza, mhlawumbe ngenxa yamafutha enempilo anganciphisa ukuvuvukala.

Ukubuyekezwa okukhulu kwezifundo ezingama-41 kutholakale ukuthi ukudla izinhlanzi njalo kunciphisa ingozi yomdlavuza obala ngokwezibalo ngo-12% ().

Ubisi

Ubufakazi obuningi bukhombisa ukuthi ukudla imikhiqizo ethile yobisi kunganciphisa ingozi yomdlavuza obala (,).

Uhlobo nenani lobisi olusetshenzisiwe kubalulekile.

Isibonelo, ukusetshenziswa okulingene kwemikhiqizo yobisi esezingeni eliphakeme, njengobisi oluhlaza, imikhiqizo yobisi ebilisiwe nobisi oluvela ezinkomeni ezondliwe ngotshani, kungaba nomphumela wokuvikela.

Lokhu kungenzeka ngenxa yamazinga aphezulu ama-acids anenzuzo, i-conjugated linoleic acid namavithamini ancibilika ngamafutha (,,).

Ngakolunye uhlangothi, ukusetshenziswa okuphezulu kwemikhiqizo yobisi ekhiqizwa ngobuningi futhi isetshenzisiwe kuhlotshaniswa nengozi eyengeziwe yezifo ezithile, kufaka phakathi umdlavuza (,,).

Izizathu ezenza le miphumela ayiqondakali ngokuphelele kepha kungenzeka kungenxa yamahomoni akhona obisini oluvela ezinkomeni ezikhulelwe noma ku-IGF-1.

Akukho kudla okukodwa okungavikela umdlavuza. Kodwa-ke, ukudla ukudla okugcwele ukudla okuhlukahlukene okuhlukahlukene, njengezithelo, imifino, okusanhlamvu okuphelele, okusanhlamvu, izinongo, amafutha anempilo, inhlanzi entsha kanye nobisi lwekhwalithi ephezulu, kunganciphisa ingozi yomdlavuza.

Ukudla Okutshalwe Ezitshalweni Kungasiza Ekuvikeleni Umdlavuza

Ukudla okuphezulu kokudla okutshalwe ezitshalweni kuhlotshaniswe nengozi encishisiwe yomdlavuza.

Ucwaningo luthole ukuthi abantu abalandela ukudla okudla imifino noma i-vegan banengozi encishisiwe yokuhlaselwa noma ukubulawa ngumdlavuza ().

Eqinisweni, ukubuyekezwa okukhulu kwezifundo ezingama-96 kutholakale ukuthi imifino kanye nemifino ingaba ne-8% ne-15% engcupheni ephansi yomdlavuza, ngokulandelana ().

Kodwa-ke, le miphumela isuselwa ezifundweni zokubuka, okwenza kube nzima ukuthola izizathu ezingaba khona.

Kungenzeka ukuthi imifino kanye nabadla imifino badle imifino, izithelo, isoya nezinhlamvu ezithe xaxa, ezingavikela umdlavuza (,).

Ngaphezu kwalokho, mancane amathuba okuthi badle ukudla okucutshunguliwe noma okuphekwe ngokweqile - izici ezimbili ezixhunyaniswe nengozi yomdlavuza ephakeme (,,).

Abantu abadla ukudla okutshalwa ezitshalweni, njengabadla imifino kanye nemifino, bangaba nengozi encishisiwe yomdlavuza. Lokhu kungenzeka ngenxa yokudla okuphezulu kwezithelo, imifino nezinhlamvu ezigcwele, kanye nokudla okuphansi kokudla okusetshenzisiwe.

Ukudla Kwesokudla Kungaba Nemiphumela Ezuzisayo Kubantu Abanomdlavuza

Ukungondleki kanye nokulahleka kwemisipha kuvamile kubantu abanomdlavuza futhi kunomthelela omubi empilweni nasekusindeni ().

Yize kungekho kudla okufakazelwe ukuthi kwelapha umdlavuza, ukudla okufanelekile kubalulekile ukugcwalisa ukwelashwa komdlavuza wendabuko, ukusiza ekululameni, ukunciphisa izimpawu ezingemnandi nokwenza ngcono impilo.

Iningi labantu abanomdlavuza bayanxuswa ukuba banamathele ekudleni okunempilo, okulinganiselayo okubandakanya amaprotheni amaningi anciphile, amafutha anempilo, izithelo, imifino nezinhlamvu ezigcwele, kanye nalokho okunciphisa ushukela, i-caffeine, usawoti, ukudla okugayiwe notshwala.

Ukudla okwanele kumaprotheni asezingeni eliphakeme namakhalori kungasiza ekunciphiseni i-muscle atrophy ().

Imithombo emihle yamaprotheni ifaka phakathi inyama ephilile, inkukhu, inhlanzi, amaqanda, ubhontshisi, amantongomane, imbewu kanye nemikhiqizo yobisi.

Imiphumela emibi yomdlavuza nokwelashwa kwayo kwesinye isikhathi kungenza kube nzima ukuyidla. Lokhu kufaka phakathi isicanucanu, ukugula, ukushintsha ukunambitheka, ukungathandi ukudla, inkinga yokugwinya, uhudo kanye nokuqunjelwa.

Uma uhlangabezana nanoma yiziphi zalezi zimpawu, kubalulekile ukukhuluma nodokotela wezokudla obhalisiwe noma omunye uchwepheshe wezempilo ongancoma ukuthi ungaziphatha kanjani lezi zimpawu futhi uqinisekise nokudla okunempilo.

Ngokwengeziwe, labo abanomdlavuza kufanele bagweme ukwengeza kakhulu ngamavithamini, njengoba esebenza njengama-antioxidants futhi angaphazamisa ukwelashwa ngamakhemikhali lapho ethathwa ngemithamo emikhulu.

Ukondleka okulungile kungakhuphula izinga lempilo kanye nokwelashwa kubantu abanomdlavuza futhi kusize ekuvimbeleni ukungondleki. Ukudla okunempilo, okunomsoco onamaprotheni anele namakhalori kungcono kakhulu.

Ukudla Kwe-Ketogenic Kukhombisa Isithembiso Sokwelapha Ukwelashwa Komdlavuza, kepha Ubufakazi Buthakathaka

Izifundo zezilwane kanye nocwaningo lwakuqala kubantu ziphakamisa ukuthi i-carb ephansi, ukudla okunamafutha aphezulu ketogenic kungasiza ukuvimbela nokwelapha umdlavuza.

Ushukela ophakeme wegazi kanye namazinga aphezulu e-insulin yizinto eziyingozi ekuthuthukiseni umdlavuza.

Ukudla okune-ketogenic kwehlisa ushukela wegazi kanye namazinga e-insulin, okungadala ukuthi amangqamuzana omdlavuza alambe noma akhule kancane (,,).

Eqinisweni, ucwaningo luye lwabonisa ukuthi ukudla kwe-ketogenic kunganciphisa ukukhula kwesimila futhi kuthuthukise amazinga okusinda kuzifundo zombili zezilwane kanye ne-test-tube (,,,).

Izifundo eziningi zokushayela izindiza nezifundo kubantu ziye zabonisa nezinzuzo ezithile zokudla okune-ketogenic, kufaka phakathi imiphumela emibi emibi futhi, kwezinye izimo, ikhwalithi yempilo ethuthukisiwe (,,,).

Kubukeka sengathi kunomkhuba emiphumeleni yomdlavuza ethuthukisiwe.

Isibonelo, isifundo esisodwa sezinsuku eziyi-14 kubantu abangama-27 abanomdlavuza siqhathanisa imiphumela yokudla okususelwa kushukela nalawo okudla okunamafutha okususelwa ku-ketogenic.

Ukukhula kwesimila kukhuphuke ngama-32% kubantu abadla ukudla okususelwa ku-glucose kepha kwehle ngama-24% kulabo abadla i-ketogenic. Kodwa-ke, ubufakazi abunamandla anele ukufakazela ukulungiswa ().

Ukubuyekezwa kwakamuva okubheka indima yokudla kwe-ketogenic ekuphatheni izicubu zobuchopho kuphethe ngokuthi kungasebenza ekuthuthukiseni imiphumela yezinye izindlela zokwelapha, njenge-chemotherapy ne-radiation ().

Kodwa-ke azikho izifundo zomtholampilo njengamanje ezibonisa izinzuzo ezicacile zokudla kwe-ketogenic kubantu abanomdlavuza.

Kubalulekile ukuqaphela ukuthi ukudla kwe-ketogenic akufanele nanini kuthathe indawo yokwelashwa okwelulekwa ochwepheshe bezokwelapha.

Uma uthatha isinqumo sokuzama ukudla okwe-ketogenic kanye nokunye ukwelashwa, qiniseka ukuthi ukhuluma nodokotela wakho noma isazi sokudla esibhalisiwe, ngoba ukuvela emithethweni eqinile yokudla kungaholela ekungondlekeni futhi kube nomthelela omubi emiphumeleni yezempilo ().

Ucwaningo lwakuqala luphakamisa ukuthi ukudla kwe-ketogenic kunganciphisa ukukhula komdlavuza womdlavuza futhi kuthuthukise ikhwalithi yempilo ngaphandle kwemiphumela emibi emibi. Kodwa-ke, kudingeka olunye ucwaningo.

Okusemqoka

Yize kungekho ukudla okuyisimangaliso okungavimbela umdlavuza, obunye ubufakazi buveza ukuthi imikhuba yokudla ingavikela.

Ukudla okuphezulu ekudleni okuphelele njengezithelo, imifino, okusanhlamvu okuphelele, amafutha anempilo namaprotheni anciphile kungavimbela umdlavuza.

Ngakolunye uhlangothi, inyama esetshenzisiwe, ama-carbs acwengekile, usawoti kanye notshwala kungakhuphula ubungozi bakho.

Yize kungekho kudla okufakazelwe ukuthi kwelapha umdlavuza, ukudla okususelwa ezitshalweni nakwe-keto kunganciphisa ingozi yakho noma ukwelashwa okuzuzisayo.

Ngokuvamile, abantu abanomdlavuza bayakhuthazwa ukuthi balandele ukudla okunempilo, okunomsoco ukuze balondoloze izinga lempilo futhi basekele imiphumela emihle yezempilo.