Izinzuzo ze-8 Zezempilo Zokuzila, Zisekelwa Isayensi

-Delile

• 1. Kukhuthaza Ukulawulwa Koshukela Wegazi Ngokunciphisa Ukumelana Ne-insulini
• 2. Kukhuthaza Impilo Engcono Ngokulwa Nokuvuvukala
• 3. Kwangathi Ingathuthukisa Impilo Yenhliziyo Ngokuthuthukisa Umfutho Wegazi, AmaTriglycerides Namazinga Ekholesterol
• 4. Kwangathi Umsebenzi Wokuqinisa Ubuchopho Nokuvimbela Ukuphazamiseka Kwama-Neurodegenerative
• 5. Ukwehla kwesisindo sengculazi ngokukhawulela ukutholwa kwekhalori nokuqinisa umzimba
• 6.Kwandisa Ukwanda Kwe-Hormone Secretion, Okubalulekile Ekukhuleni, Emzimbeni, Ekunciphiseni Isisindo Namandla Emisipha
• 7. Kunganciphisa Ukuguga Futhi Kunwebe Isikhathi Eside
• 8. Kwangathi Usizo Ekuvikeleni Umdlavuza futhi Lwandise Ukusebenza Kokulungiswa Kwekhemotherapy
• Ungaqala Kanjani Ukuzila Ukudla
• Ukuphepha Nemiphumela engemihle
• Okusemqoka

Naphezu kokukhuphuka kwamuva nje ekuthandeni, ukuzila ukudla kuwumkhuba owabuyela emuva emakhulwini eminyaka futhi udlala indima enkulu emasikweni nasezinkolweni eziningi.

Kuchazwe njengokuyeka konke noma okunye ukudla noma iziphuzo isikhathi esithile, kunezindlela eziningi zokuzila.

Ngokuvamile, izinhlobo eziningi zokuzila zenziwa ngaphezu kwamahora angama-24-72.

Ukuzila okungapheli, ngakolunye uhlangothi, kufaka phakathi ukuhamba ngebhayisikili phakathi kwezikhathi zokudla nokuzila ukudla, kusuka emahoreni ambalwa kuya ezinsukwini ezimbalwa ngesikhathi.

Ukuzila ukudla kukhonjisiwe ukuthi kunezinzuzo eziningi zezempilo, kusuka ekukhuphukeni kwesisindo kuya ekusebenzeni okungcono kobuchopho.

Nazi izinzuzo eziyisishiyagalombili zezempilo zokuzila ukudla - kusekelwa yisayensi.

Izithombe ngu-Aya Brackett

1. Kukhuthaza Ukulawulwa Koshukela Wegazi Ngokunciphisa Ukumelana Ne-insulini

Ucwaningo oluningi luye lwathola ukuthi ukuzila ukudla kungathuthukisa ukulawula ushukela egazini, okungaba wusizo ikakhulukazi kulabo abasengozini yesifo sikashukela.

Eqinisweni, ucwaningo olulodwa kubantu abayi-10 abanesifo sikashukela sohlobo lwe-2 lubonise ukuthi ukuzila ukudla okufutshane ngezikhathi ezithile kwehle kakhulu amazinga kashukela egazini ().

Okwamanje, okunye ukubuyekezwa kutholile ukuthi kokubili ukuzila ukudla ngezikhathi ezithile nokuzila kwezinye izinsuku bekusebenza njengokunciphisa ukudla kwekhalori ekunciphiseni ukumelana ne-insulin ().

Ukunciphisa ukumelana ne-insulin kungakhuphula ukuzwela komzimba wakho kwi-insulin, kuyivumele ukuthi ithwale i-glucose isuka egazini lakho iye kumaseli akho kahle.

Kuhlanganiswe nemiphumela yokwehlisa ushukela egazini yokuzila ukudla, lokhu kungasiza ukugcina ushukela wakho wegazi uzinzile, ukuvimbela ama-spikes nokuphahlazeka emazingeni kashukela egazini lakho.

Khumbula ukuthi ezinye izifundo zithole ukuthi ukuzila ukudla kungathinta amazinga kashukela egazini ngokuhlukile kwabesilisa nabesifazane.

Isibonelo, ucwaningo olulodwa oluncane, lwamasonto amathathu lukhombisa ukuthi ukuzijwayeza ukuzila ukudla kwezinye izinsuku kukhubaza ushukela wegazi kwabesifazane kepha akunamthelela emadodeni ().

Isifinyezo Ukuzila ukudla okungapheli
futhi ukuzila ukudla kwezinye izinsuku kungasiza ekwehliseni amazinga kashukela egazini futhi kwehlise
ukumelana ne-insulin kepha kungathinta abesilisa nabesifazane ngokwehlukile.

2. Kukhuthaza Impilo Engcono Ngokulwa Nokuvuvukala

Ngenkathi ukuvuvukala okunamandla kuyindlela ejwayelekile yokuzivikela yomzimba esetshenziselwa ukusiza ukulwa nezifo, ukuvuvukala okungapheli kungaba nemiphumela emibi empilweni yakho.

Ucwaningo lukhombisa ukuthi ukuvuvukala kungabandakanyeka ekwakhiweni kwezimo ezingalapheki, njengesifo senhliziyo, umdlavuza kanye nesifo samathambo ().

Ezinye izifundo zithole ukuthi ukuzila ukudla kungasiza ekwehliseni amazinga okuvuvukala futhi kusize ukukhuthaza impilo engcono.

Isifundo esisodwa kubantu abadala abangama-50 abaphilile sikhombise ukuthi ukuzila ukudla okungapheli inyanga eyodwa kwehle kakhulu amazinga omaka bokuvuvukala ().

Olunye ucwaningo oluncane lwathola umphumela ofanayo lapho abantu bezila ukudla amahora ayi-12 ngosuku inyanga eyodwa ().

Ngaphezu kwalokho, isifundo esisodwa sesilwane sathola ukuthi ukulandela ukudla okunekhalori eliphansi kakhulu ukulingisa imiphumela yokuzila ukudla kunciphise amazinga okuvuvukala futhi kwaba lusizo ekwelapheni i-multiple sclerosis, isimo esingelapheki sokuvuvukala ().

Isifinyezo Ezinye izifundo zitholile
lokho kuzila kunganciphisa omaka abaningi bokuvuvukala futhi kungasiza
ekwelapheni izimo zokuvuvukala, njenge-multiple sclerosis.

3. Kwangathi Ingathuthukisa Impilo Yenhliziyo Ngokuthuthukisa Umfutho Wegazi, AmaTriglycerides Namazinga Ekholesterol

Isifo senhliziyo sithathwa njengesimbangela sokufa esihamba phambili emhlabeni wonke, sibalwa ngokufa okulinganiselwa ku-31.5% emhlabeni jikelele ().

Ukushintsha indlela odla ngayo nendlela ophila ngayo kungenye yezindlela eziphumelela kakhulu zokunciphisa ubungozi besifo senhliziyo.

Olunye ucwaningo luthole ukuthi ukufaka ukuzila ukudla enkambisweni yakho kungasiza kakhulu uma kukhulunywa ngempilo yenhliziyo.

Olunye ucwaningo oluncane luveze ukuthi amasonto ayisishiyagalombili okuzila ukudla kwezinye izinsuku anciphise amazinga “amabi” e-LDL cholesterol ne-triglycerides yegazi ngama-25% nama-32% ngokulandelana ().

Olunye ucwaningo kubantu abadala abakhuluphele abayi-110 lubonise ukuthi ukuzila ukudla amasonto amathathu ngaphansi kokuqondiswa kwezokwelapha kwehle kakhulu umfutho wegazi, kanye namazinga e-triglycerides yegazi, i-cholesterol ephelele ne-cholesterol “embi” ye-LDL ().

Ngaphezu kwalokho, ucwaningo olulodwa kubantu abangu-4,629 luhlanganisa ukuzila ukudla nengozi engezansi yesifo semithambo yenhliziyo, kanye nengozi ephansi kakhulu yesifo sikashukela, okuyisici esiyingozi enkulu yesifo senhliziyo ().

Isifinyezo Ukuzila ukudla bekulokhu
kuhlotshaniswa nengozi ephansi yesifo senhliziyo futhi kungasiza ukwehlisa igazi
ingcindezi, ama-triglycerides namazinga e-cholesterol.

4. Kwangathi Umsebenzi Wokuqinisa Ubuchopho Nokuvimbela Ukuphazamiseka Kwama-Neurodegenerative

Yize ucwaningo lukhawulelwe kuphela ocwaningweni lwezilwane, izifundo ezimbalwa zithole ukuthi ukuzila ukudla kungaba nomthelela onamandla empilweni yezobuchopho.

Ucwaningo olulodwa kumagundane lukhombise ukuthi ukuzila ukudla ngezikhathi ezithile izinyanga eziyi-11 kuthuthukise ukusebenza kobuchopho nokwakheka kobuchopho ().

Ezinye izifundo zezilwane zibike ukuthi ukuzila ukudla kungavikela impilo yobuchopho futhi kwandise ukukhiqizwa kwamaseli ezinzwa ukusiza ukuthuthukisa ukusebenza kwengqondo (,).

Ngoba ukuzila ukudla kungasiza futhi ekunciphiseni ukuvuvukala, futhi kungasiza ekuvikeleni ukuphazamiseka kwe-neurodegenerative.

Ikakhulu, ucwaningo ezilwaneni luphakamisa ukuthi ukuzila ukudla kungavikela futhi kuthuthukise imiphumela yezimo ezinjenge-Alzheimer's's disease kanye neParkinson's (,).

Kodwa-ke, kudingeka izifundo eziningi ukuhlola imiphumela yokuzila kokusebenza kobuchopho kubantu.

Isifinyezo Izifundo zezilwane zibonisa
ukuthi ukuzila ukudla kungathuthukisa ukusebenza kobuchopho, kwandise ukuhlanganiswa kwamangqamuzana ezinzwa futhi
ukuvikela ezimeni ze-neurodegenerative, ezifana nesifo se-Alzheimer kanye
KaParkinson.

5. Ukwehla kwesisindo sengculazi ngokukhawulela ukutholwa kwekhalori nokuqinisa umzimba

Ama-dieters amaningi acosha ukuzila ukudla efuna indlela esheshayo nelula yokwehlisa amakhilogremu ambalwa.

Ngokwethiyori, ukuyeka konke ukudla noma iziphuzo ezithile kufanele kunciphise ukudla okuphelele kwekhalori, okungaholela ekwandeni kwesisindo ngokuhamba kwesikhathi.

Olunye ucwaningo luye lwathola nokuthi ukuzila ukudla okwesikhashana kungakhuphula imetabolism ngokwanda kwamazinga e-neurotransmitter norepinephrine, engaqinisa ukulahleka kwesisindo ().

Eqinisweni, ukubuyekezwa okukodwa kubonise ukuthi ukuzila ukudla usuku lonke kunganciphisa isisindo somzimba kuze kufike ku-9% futhi kwehle kakhulu amafutha omzimba ngaphezu kwamasonto ayi-12-24 ().

Okunye ukubuyekeza kuthole ukuthi ukuzila ukudla ngezikhathi ezithile ngaphezulu kwamaviki ama-3-12 kwakusebenza ngempumelelo ekunciphiseni ukwehla kwesisindo njengokuvinjelwa okuqhubekayo kwekhalori kanye nokwehla kwesisindo somzimba namanoni ngama-8% no-16% ngokulandelana ().

Ngaphezu kwalokho, ukuzila ukudla kutholakale kusebenza kakhulu kunokuvinjelwa kwekhalori ekwandiseni ukulahleka kwamafutha ngenkathi kulondolozwa izicubu zemisipha ngasikhathi sinye ().

Isifinyezo Ukuzila ukudla kunganda
umzimba futhi usize ukugcina izicubu zemisipha ukunciphisa isisindo somzimba namafutha omzimba.

6.Kwandisa Ukwanda Kwe-Hormone Secretion, Okubalulekile Ekukhuleni, Emzimbeni, Ekunciphiseni Isisindo Namandla Emisipha

I-hormone yokukhula komuntu (HGH) uhlobo lwama-protein protein oluphakathi kwezici eziningi zempilo yakho.

Eqinisweni, ucwaningo lukhombisa ukuthi le hormone ebalulekile ibandakanyeka ekukhuleni, ekugayeni umzimba, ekwehliseni isisindo nasemandleni emisipha (,,,).

Ucwaningo oluningi luye lwathola ukuthi ukuzila ukudla kungakhuphula ngokwemvelo amazinga we-HGH.

Isifundo esisodwa kubantu abadala abangu-11 abaphilile sikhombise ukuthi ukuzila ukudla kwamahora angama-24 kukhuphuke kakhulu amazinga e-HGH ().

Olunye ucwaningo oluncane emadodeni ayisishiyagalolunye luthole ukuthi ukuzila ukudla izinsuku ezimbili nje kuphela kuholele ekukhuleni okuphindwe ka-5 kuzinga lokukhiqiza le-HGH ().

Futhi, ukuzila ukudla kungasiza ukugcina ushukela wegazi ongaguquguquki namazinga e-insulin usuku lonke, okungaqhubeka nokwandisa amazinga e-HGH, njengoba olunye ucwaningo luthole ukuthi ukwanda kwamazinga we-insulin kunganciphisa amazinga we-HGH ().

Isifinyezo Ucwaningo lukhombisa lokho
ukuzila ukudla kungakhuphula amazinga okukhula komuntu (HGH), iphrotheni ebalulekile
i-hormone ebamba iqhaza ekukhuleni, ekugayeni ukudla, ekunciphiseni kwesisindo nasemisipha
amandla.

7. Kunganciphisa Ukuguga Futhi Kunwebe Isikhathi Eside

Izifundo eziningana zezilwane zithole imiphumela ethembisayo emiphumeleni engaba khona yokwandisa impilo yokuzila ukudla.

Kwesinye isifundo, amagundane azila zonke izinsuku ahlangabezana nezinga lokubambezeleka lokuguga futhi aphila isikhathi eside ngama-83% kunamagundane angazili ().

Ezinye izifundo zezilwane zithole okufanayo, zibika ukuthi ukuzila ukudla kungasebenza ekwandiseni impilo ende kanye namazinga okusinda (,,).

Kodwa-ke, ucwaningo lwamanje lusanqunyelwe ezifundweni zezilwane. Izifundo ezengeziwe ziyadingeka ukuqonda ukuthi ukuzila ukudla kungakuthinta kanjani impilo ende nokuguga kubantu.

Isifinyezo Izifundo zezilwane zine
ithole ukuthi ukuzila ukudla kungabambezela ukuguga futhi kwandise impilo ende, kepha ucwaningo lomuntu
isashoda.

8. Kwangathi Usizo Ekuvikeleni Umdlavuza futhi Lwandise Ukusebenza Kokulungiswa Kwekhemotherapy

Ucwaningo lwezilwane nolwe-test-tube lukhombisa ukuthi ukuzila ukudla kungakusiza ekwelapheni nasekuvimbeleni umdlavuza.

Eqinisweni, isifundo esisodwa segundane sathola ukuthi ukuzila ukudla kwezinye izinsuku kwasiza ukuvimba ukwakheka kwe-tumor ().

Ngokufanayo, ucwaningo lwe-test-tube lubonise ukuthi ukuveza amaseli womdlavuza emijikelezweni eminingana yokuzila ukudla bekusebenza njenge-chemotherapy ekubambezeleni ukukhula kwesimila futhi kwandise ukusebenza kwezidakamizwa zamakhemikhali ekwakheni umdlavuza ().

Ngeshwa, ucwaningo oluningi lukhawulelwe emiphumeleni yokuzila ukudla ekwakheni umdlavuza ezilwaneni nasemangqamuzaneni.

Ngaphandle kwale miphumela ethembisayo, izifundo ezengeziwe ziyadingeka ukubheka ukuthi ukuzila ukudla kungakuthinta kanjani ukukhula komdlavuza nokwelashwa kwabantu.

Isifinyezo Isilwane esithile futhi
izifundo ze-test-tube ziphakamisa ukuthi ukuzila kungavimba ukukhula kwesimila futhi
ukwandisa ukusebenza kwe-chemotherapy.

Ungaqala Kanjani Ukuzila Ukudla

Kunezinhlobo eziningi zokuzila, okwenza kube lula ukuthola indlela elingana nendlela ophila ngayo.

Nazi izinhlobo ezimbalwa zokuzila kakhulu:

• Ukuzila amanzi: Kuhilela ukuphuza amanzi kuphela ngenani elibekiwe le-
  isikhathi.
• Ukuzila ijusi: Kufaka ukuphuza ijusi yemifino noma yezithelo kuphela isikhathi esithile.
• Ukuzila ukudla okungapheli: Ukungenisa kunqunyelwe noma kuvinjelwe ngokuphelele abambalwa
  amahora kufika ezinsukwini ezimbalwa ngasikhathi bese ukudla okujwayelekile kuvuselelwa kokunye
  izinsuku.
• Ukuzila okuncane: Ukudla noma iziphuzo ezithile njengokudla okusetshenzisiwe,
  imikhiqizo yezilwane noma i-caffeine iyasuswa ekudleni isikhathi esibekiwe.
• Umkhawulo wekhalori: Amakholori avinjelwe izinsuku ezimbalwa njalo ngesonto.

Kulezi zigaba kukhona nezinhlobo ezithile zokuzila.

Isibonelo, ukuzila ukudla ngezikhathi ezithile kungahlehliselwa ezigabeni ezingaphansi, njengokuzila ezinye izinsuku, okubandakanya ukudla zonke izinsuku, noma ukudla okunomkhawulo wesikhathi, okubandakanya ukukhawulelwa kokudla amahora ambalwa usuku ngalunye.

Ukuze uqalise, zama ukuzama izinhlobo ezahlukene zokuzila ukuze uthole ukuthi yini okukusebenzela kangcono.

Isifinyezo Kuningi
izindlela ezahlukahlukene zokuzijayeza ukuzila ukudla, okwenza kube lula ukuthola indlela ukuthi
ingena cishe kunoma iyiphi indlela yokuphila. Linga ngezinhlobo ezahlukahlukene ongazithola
okukusebenzela kangcono.

Ukuphepha Nemiphumela engemihle

Ngaphandle kohlu olude lwezinzuzo zezempilo ezingaba khona ezihambisana nokuzila ukudla, kungahle kungalungeli wonke umuntu.

Uma uphethwe yisifo sikashukela noma ushukela ophansi wegazi, ukuzila ukudla kungaholela kuma-spikes nokuphahlazeka emazingeni kashukela egazini lakho, okungaba yingozi.

Kungcono ukhulume nodokotela wakho kuqala uma unezimo ezithile zezempilo noma uhlela ukuzila ukudla amahora angaphezu kwama-24.

Ngokwengeziwe, ukuzila ukudla akukhuthazwa ngokujwayelekile ngaphandle kokuqondiswa kwezokwelapha kwabantu abadala asebekhulile, intsha noma abantu abakhuluphele.

Uma uthatha isinqumo sokuzama ukuzila ukudla, qiniseka ukuthi uhlala unamanzi amaningi bese ugcwalisa ukudla kwakho ngokudla okunomsoco ngesikhathi sakho sokudla ukuze wandise izinzuzo zezempilo ezingaba khona.

Ngokwengeziwe, uma uzila ukudla isikhathi eside, zama ukunciphisa ukuvivinya umzimba okukhulu futhi uthole ukuphumula okuningi.

Isifinyezo Lapho uzila ukudla, qiniseka
ukuhlala unamanzi amaningi, udle ukudla okuminyene nomsoco futhi uthole ukuphumula okuningi. Kungcono
thintana nodokotela wakho ngaphambi kokuzila uma unempilo eyisisekelo
imibandela noma bahlela ukuzila ukudla ngaphezu kwamahora angama-24.

Okusemqoka

Ukuzila ukudla kuwumkhuba ohlotshaniswa nezinhlobonhlobo zezinzuzo zezempilo ezingaba khona, kufaka phakathi ukwehla kwesisindo, kanye nokulawulwa koshukela wegazi, impilo yenhliziyo, ukusebenza kobuchopho nokuvimbela umdlavuza.

Kusukela ekuzileni kwamanzi kuye ekuzileni ukudla ngezikhathi ezithile nokuvinjelwa kwekhalori, kunezinhlobo eziningi zokuzila ezizilinganisa cishe zonke izindlela zokuphila.

Uma kuhlanganiswa nokudla okunomsoco nempilo enempilo, ukufaka ukuzila ukudla enkambisweni yakho kungazuzisa impilo yakho.