Izindlela Ezi-6 Ezengeziwe Ushukela Uyakhuluphele

-Delile

• 1. Amakholori aphezulu angenalutho
• 2.Ithinta ushukela wegazi kanye namazinga ama-hormone
• 3. Ukudla okunoshukela omningi kufane nokugcwaliswa okuncane
• 4. Kususa ukudla okunempilo
• 5. Kungadala ukuthi udle ngokweqile
• 6. Kuxhunyaniswe nokukhuluphala kanye nezifo ezingamahlalakhona
• Okubalulekile

Imikhuba eminingi yokudla nendlela yokuphila ingaholela ekutholeni isisindo futhi ikwenze ugqoke amafutha omzimba amaningi.

Ukudla ukudla okunoshukela owengeziwe, njengalezo ezitholakala kuziphuzo ezinoshukela, uswidi, izimpahla ezibhakiwe, kanye nezinhlamvu ezinoshukela, kuyisici esinomthelela ekuzuzeni isisindo nasezimeni zempilo ezingalapheki, kufaka phakathi ukukhuluphala, isifo senhliziyo, nesifo sikashukela (,).

Izindlela okwengezwe ngazo ushukela okuholela ekuzuzeni isisindo kanye nokwanda kwamafutha omzimba ziyinkimbinkimbi futhi zibandakanya izinto eziningi.

Nazi izizathu ezi-6 zokuthi kungani ushukela ungeziwe ukhuluphele.

1. Amakholori aphezulu angenalutho

Ushukela ongeziwe ngamaswidi afakwa ekudleni naseziphuzweni ekunambithekeni okuthuthukisiwe. Ezinye izinhlobo ezivamile zifaka i-fructose, isiraphu yommbila, ushukela womoba, ne-agave.

Ushukela owedlulele ungadala ukuthi upakishe isisindo ngoba unama-calories amaningi ngenkathi unikeza ezinye izakhamzimba ezimbalwa.

Isibonelo, izipuni ezi-2 (30 ml) zesiraphu ye-sweetener corn evamile ziqukethe ama-calories ayi-120 - ngokukhethekile kusuka kuma-carbs ().

Ushukela ongeziwe uvame ukubizwa ngokuthi amakhalori angenalutho, njengoba enama-calories amaningi kodwa engenamsoco njengamavithamini, amaminerali, amaprotheni, amafutha, kanye nefayibha, okudingeka umzimba wakho usebenze kahle ().

Futhi, ukudla neziphuzo okuqukethe ushukela omningi owengeziwe, njenge-ayisikhilimu, uswidi, isoda, namakhukhi, kuvame ukulayishwa ngama-calories.

Yize ukusebenzisa amanani amancane kashukela ongeziwe kungenzeki ukuthi kudale ukuzuza kwesisindo, ukuzitika njalo ngokudla okunoshukela owengeziwe kungadala ukuthi uthole amafutha omzimba amaningi ngokweqile ngokushesha okukhulu.

Isifinyezo Ushukela ongeziwe ungumthombo wama-calories angenalutho futhi unikeza okuncane ngokuya ngokudla. Ukudla okunotha ngoshukela owengeziwe kuvame ukuba nama-calories amaningi, okungadala ukuzuza kwesisindo.

2.Ithinta ushukela wegazi kanye namazinga ama-hormone

Kuyaziwa ukuthi ukudla ukudla okunoshukela kukhuphula kakhulu amazinga kashukela egazini lakho.

Yize ukujabulela ukudla okumnandi njalo kungenzeki ukuthi kulimaze impilo, ukusetshenziswa kwansuku zonke kwenqwaba kashukela owengeziwe kungaholela emazingeni kashukela egazi angapheli.

Ushukela wegazi ophakeme isikhathi eside - owaziwa njenge-hyperglycemia - ungadala ingozi enkulu emzimbeni wakho, kufaka phakathi ukuzuza kwesisindo ().

Enye indlela i-hyperglycemia eholela ekuzuzeni isisindo ukukhuthaza ukumelana ne-insulin.

I-insulini yihomoni ekhiqizwa amanyikwe akho ahambisa ushukela egazini lakho uwuyise kumaseli, lapho ungasetshenziselwa khona amandla. I-insulini nayo ibandakanyeka ekugcineni amandla, itshela amaseli akho ukuthi uwagcina nini amandla njengamafutha noma i-glycogen, ifomu lokugcina ushukela.

Ukumelana ne-insulin kulapho amaseli akho eyeka ukuphendula kahle ku-insulin, okuholela emazingeni aphezulu kashukela ne-insulin.

Amazinga kashukela aphakeme akhubaza ukusebenza kweseli okujwayelekile futhi akhuthaza ukuvuvukala, okwandisa ukumelana ne-insulin, kuqhubekisele phambili lo mjikelezo owonakalisayo (,).

Yize amaseli emelana nomphumela we-insulin ekuthathweni kukashukela egazini, ahlala ephendula endimeni yehomoni ekugcinweni kwamafutha, okusho ukuthi ukugcinwa kwamafutha kuyanda. Lo mkhuba waziwa njengokukhetha ukumelana ne-insulin (,).

Kungakho ukumelana ne-insulin noshukela wegazi ophakeme kuhlotshaniswa nokwanda kwamafutha omzimba - ikakhulukazi esiswini (,).

Ngokwengeziwe, amazinga kashukela aphakeme nokuqina kwe-insulin kuphazamisa i-leptin, ihomoni edlala indima enkulu ekulawulweni kwamandla - kufaka phakathi ukudla ikhalori nokushisa - nokugcina amafutha. ILeptin inciphisa indlala futhi isiza ekwehliseni ukudla ().

Ngokunjalo, ukudla okunoshukela ophezulu kuhlotshaniswa nokumelana ne-leptin, okwandisa isifiso sokudla futhi kube nomthelela ekuzuzeni isisindo nasemafutheni omzimba amaningi ().

Isifinyezo Ukudla okunoshukela ophakeme kunomthelela kukashukela osegazini ophakeme isikhathi eside, ukumelana ne-insulin, nokumelana ne-leptin - konke kuxhunyaniswe nokuzuza kwesisindo kanye namafutha omzimba amaningi.

3. Ukudla okunoshukela omningi kufane nokugcwaliswa okuncane

Ukudla neziphuzo ezigcwele ushukela ongeziwe, njengamakhekhe, amakhukhi, u-ayisikhilimu, uswidi, nesoda, kuvame ukuba ngaphansi noma kushoda ngokuphelele ngamaprotheni, okuyisakhamzimba esibalulekile ekulawuleni ushukela egazini okhuthaza imizwa yokugcwala.

Eqinisweni, amaprotheni yi-macronutrient egcwalisa kakhulu. Lokhu ikwenza ngokunciphisa ukugayeka kokudla, ukugcina amazinga kashukela egazini azinzile, nokulawula ama-hormone endlala ().

Isibonelo, amaprotheni asiza ekwehliseni amazinga e-ghrelin, i-hormone eqhuba isifiso sokudla futhi inyuse ukudla kwekhalori ().

Ngakolunye uhlangothi, ukudla amaprotheni kukhuthaza ukukhiqizwa kwe-peptide YY (PYY) ne-peptide 1 efana ne-glucagon (GLP-1), amahomoni ahambisana nemizwa yokugcwala okusiza ukunciphisa ukudla ().

Ukudla ukudla okunothe kuma-carbs - ikakhulukazi ama-carbs acwengekile anoshukela ongeziwe - kepha amaprotheni amancane angathinta kabi ukugcwala futhi kungaholela ekuzuzeni isisindo ngokubangela ukuthi udle kakhulu ekudleni okulandelayo usuku lonke (,,).

Ukudla okunoshukela ophakeme nakho kuvame ukuba nefayibha ephansi, isakhamzimba esingakhuphula imizwa yokugcwala futhi sinciphise isifiso sokudla - yize kungenjalo njengamaprotheni ().

Isifinyezo Ukudla neziphuzo ezinoshukela omningi ngokuvamile akunaphrotheyini kanye nefayibha, izakhamzimba ezibalulekile ukuze uhlale uzizwa ugcwele futhi wanelisekile.

4. Kususa ukudla okunempilo

Uma iningi lokudla kwakho kugxile ekudleni okuphezulu koshukela abengeziwe, amathuba okuthi uphuthelwa izakhamzimba ezibalulekile.

Amaphrotheni, amafutha anempilo, i-fiber, amavithamini, kanye namaminerali konke kuyizakhamzimba ezitholakala kukho konke, ukudla okunomsoco okudinga umzimba wakho ukusebenza kahle futhi uhlale uphilile. Imvamisa ziyashoda ngemikhiqizo enoshukela.

Ngokwengeziwe, ukudla neziphuzo ezihlanjululwe ezinoshukela omningi ongekho zinamakhemikhali anenzuzo njengama-antioxidants, agxile ekudleni okufana namafutha omnqumo, amantongomane, ubhontshisi, izikhupha zamaqanda, nemifino nezithelo ezinemibala egqamile (,).

Ama-antioxidants asiza ukuvikela amaseli akho emonakalisweni odalwe ama-molecule asebenza kakhulu abizwa ngama-radicals amahhala.

Ukucindezeleka okwenziwe nge-oxidative - ukungalingani phakathi kwama-antioxidants kanye nama-radicals amahhala - kuxhunyaniswe nezimo ezahlukahlukene ezingalapheki, njengesifo senhliziyo kanye nomdlavuza othile ().

Akumangazi ukuthi ukudla okunoshukela owengeziwe kwandisa ingozi yezifo ezifanayo ezingamahlalakhona ezixhunyaniswe nengcindezi ye-oxidative, kanye nengozi yakho yokukhuluphala nokuzuza kwesisindo (,,,,).

Ukudla ukudla okunoshukela owengeziwe kufaka indawo enezakha mzimba, ukudla okunempilo okufana nemifino, izithelo, amaprotheni, namafutha anempilo - okungaba nomthelela omubi esisindweni sakho nasempilweni yakho yonke.

Isifinyezo Ushukela owengeziwe ususa ukudla okunempilo, kungaholela ekuzuzeni isisindo, futhi kwandise ingozi yakho yezimo zezempilo ezingamahlalakhona njengesifo senhliziyo.

5. Kungadala ukuthi udle ngokweqile

Ukudla ushukela owengezwe kakhulu - ikakhulukazi ukudla okunothile ngohlobo lukashukela okuthiwa i-fructose - kungakhuphula kakhulu amazinga e-hormone ghrelin akhuthaza indlala ngenkathi kuncipha amazinga we-hormone peptide YY (PYY) ().

I-Fructose nayo ingakhuphula isifiso sokudla ngokuthinta ingxenye yobuchopho bakho ebizwa nge-hypothalamus. I-hypothalamus inesibopho semisebenzi eminingi, kufaka phakathi ukulawulwa kokudla, ama-calories ashisiwe, kanye ne-carb ne-fat metabolism ().

Ucwaningo lwezilwane lukhombisa ukuthi amasistimu we-fructose wokufaka uphawu ku-hypothalamus yakho, akhuphula amazinga ama-neuropeptides alambisa indlala - ama-molecule axhumana omunye nomunye, athonya ukusebenza kobuchopho - ngenkathi anciphisa amasignali okugcwala ().

Ngaphezu kwalokho, umzimba wakho uthambekele ekulangazeleleni ubumnandi. Eqinisweni, ucwaningo lukhombisa ukuthi ukusetshenziswa kukashukela kuqhutshwa yinjabulo etholakala kunambitheka omnandi weziphuzo ezinoshukela kanye nokudla.

Izifundo ziphakamisa ukuthi ukudla okunambitha okumnandi kusebenze izingxenye ezithile zobuchopho bakho ezibhekele injabulo nokuvuza, okungakhulisa ukulangazelela kwakho ukudla okumnandi (,).

Ngokwengeziwe, ushukela ungakhuphula isifiso sakho sokudla okunambitheka kakhulu, okunothe ikhalori.

Ucwaningo olwenziwe kubantu abangu-19 luthole ukuthi ukusebenzisa ama-ounces ayi-10 (300 ml) esiphuzo esinoshukela kuholele ekuphenduleni okwandayo ezithombeni ezinekhalori eliphezulu, ukudla okunomsoco njengamakhukhi ne-pizza namazinga ancishisiwe wehomoni ecindezela inkanuko ye-GLP-1, uma kuqhathaniswa endaweni eyi-placebo ().

Ngakho-ke, umthelela kashukela kuma-hormone nokusebenza kobuchopho kungakhuphula isifiso sakho sokudla okunambitheka futhi kungakhuthaza ukudla ngokweqile - okungaholela ekutholeni isisindo ().

Isifinyezo Ushukela uthinta ama-hormone alawula inkanuko nezikhungo zemiklomelo ebuchosheni bakho, ezingakhuphula isifiso sokudla okunomsoco kakhulu futhi zikwenze udle ngokweqile.

6. Kuxhunyaniswe nokukhuluphala kanye nezifo ezingamahlalakhona

Izifundo eziningi zixhumanise ukudla okuphezulu koshukela owengeziwe ekuzuzeni isisindo nezimo ezingalapheki, njengokukhuluphala, isifo senhliziyo, nesifo sikashukela.

Lo mphumela ubonakale kubantu abadala nasezinganeni.

Ukubuyekezwa kwakamuva kwezifundo ezingama-30 kubantu abadala kanye nezingane ezingama-242,000 kuthole ubudlelwane obubalulekile phakathi kweziphuzo ezinoshukela-okunoshukela nokukhuluphala ().

Izifundo eziningi zixhuma ukudla okunoshukela neziphuzo ekuzuzeni isisindo kubantu abahlukahlukene, kufaka phakathi abesifazane abakhulelwe nentsha (,,).

Olunye ucwaningo ezinganeni ezingama-6,929 lukhombisile ukuthi labo abaphakathi kweminyaka engu-6 no-10 abadle ushukela owengeziwe banamanoni amaningi emzimbeni kunezingane ezidle ushukela ongeziwe ().

Ucwaningo lukhombisa ukuthi ukudla okunoshukela owengeziwe kungakhuphula ubungozi bezimo zezempilo ezingamahlalakhona.

Esifundweni sabantu kubantu abangaphezu kwama-85,000, ingozi yokufa ngesifo senhliziyo yayiphindwe kabili ukuphakama kulabo abadla ama-25% noma ngaphezulu kwama-kilojoule abo ansuku zonke kusuka kushukela owengeziwe, uma kuqhathaniswa nalabo abadle ngaphansi kwama-calories ayi-10% ushukela ongeziwe ().

Ngaphezu kwalokho, ushukela owengeziwe uhlotshaniswa kakhulu nokwanda kwesifo senhliziyo ezinganeni ngendima yayo ekukhuliseni amanoni omzimba, i-cholesterol, kanye namazinga e-triglyceride - konke okuyizinto ezibangela ubungozi besifo senhliziyo ().

Iziphuzo ezinoshukela nazo zihlotshaniswa nokwakhiwa kohlobo lwesifo sikashukela sohlobo 2 kubantu abadala (,,).

Futhi, ukufaka ushukela okungeziwe kungakhuphula ubungozi bokudangala, isimo esingakhuthaza ukuzuza kwesisindo (,).

Isifinyezo Ukudla ushukela owengeziwe kakhulu kungadala ukuzuza kwesisindo futhi kwandise kakhulu ubungozi bezimo ezingalapheki njengokukhuluphala, isifo senhliziyo, nesifo sikashukela.

Okubalulekile

Ukuphazamisa amahomoni akho, ukwanda kwendlala, nokususa ukudla okunempilo ngezinye zezindlela ezimbalwa ezingeze ushukela ezingaholela ekutholeni isisindo.

Ngaphandle kokubangela ukuthi ugqoke amafutha omzimba amaningi, ukudla ushukela owengeziwe kakhulu kungandisa kakhulu ubungozi bezimo ezingalapheki, njengokukhuluphala, isifo senhliziyo nesifo sikashukela.

Uma ufuna ukunciphisa ushukela ongeziwe ekudleni kwakho ukuze uvikele ukuzuza kwesisindo futhi uthuthukise impilo yakho yonke, zama izeluleko ezimbalwa ezilula ezikule ndatshana ukuze usize ukukhahlela umkhuba wakho kashukela kahle.