Imiphumela engu-7 Yokudla Okumnandi Emzimbeni Wakho

-Delile

• 1. Kungadala ukuqunjelwa, ubuhlungu besisu, nohudo
• 2. Kungakhubaza i-gut microbiome yakho
• 3. Kungadala ukukhuluphala nokukhuluphala
• 4. Kwangathi kungandisa amathuba okuba nesifo senhliziyo nesifo sohlangothi
• 5. Kungakhuphula ubungozi besifo sikashukela
• 6. Kungadala induna
• 7. Kungase kuphazamise ukusebenza kobuchopho
• Ungakugwema kanjani ukudla okunamafutha
• Sebenzisa izindlela zokupheka ezinempilo
• Faka okunye kokudla okunamafutha ngezinketho ezinempilo
• Okubalulekile

Ukudla okunamafutha akutholakali kuphela emajoyintini okudla okusheshayo kodwa futhi ezindaweni zokusebenza, ezindaweni zokudlela, ezikoleni, ngisho nasekhaya lakho.

Ukudla okuningi okuthosiwe noma okuphekwe ngamafutha amaningi kubhekwa njengokunamafutha. Kubandakanya amafries aseFrance, ama-chips amazambane, ama-pizza ajulile, amasongo anyanisi, ama-cheeseburger nama-donuts.

Lezi zinto zivame ukuba nama-kilojoule amaningi, amafutha, usawoti, nama-carbs acwengekile kepha i-fiber encane, amavithamini, namaminerali.

Yize kungaba yinto ejabulisayo ngezikhathi ezikhethekile, ukudla okunamafutha kunomthelela omubi emzimbeni nasempilweni yakho esikhathini esifushane nesikhathi eside.

Nayi imiphumela engu-7 yokudla okunamafutha emzimbeni wakho.

1. Kungadala ukuqunjelwa, ubuhlungu besisu, nohudo

Phakathi kwama-macronutrients - ama-carbs, amafutha, namaprotheni - amafutha ngulowo ogayeka kancane ().

Ngoba ukudla okunamafutha kunenqwaba yamafutha, kuyashesha ukukhipha isisu. Ngokulandelayo, ukudla kuchitha isikhathi esiningi esiswini sakho, okungadala ukuqunjelwa, isicanucanu, nobuhlungu besisu ().

Kubantu abanezikhalazo zokugaya ukudla, njenge-irritable bowel syndrome (IBS), i-pancreatitis engapheli, noma isifo sesisu, amazinga aphezulu okudla okunamafutha angadala ubuhlungu besisu, ukuqunjelwa, nohudo ().

Ukudla okunamafutha kubambezela ukuphuma kwesisu futhi kungadala ukuqunjelwa, isicanucanu, nobuhlungu besisu. Kubantu abanezimo ezithile zokugaya ukudla, lokhu kudla kungazenza zibe zimbi izimpawu ezifana ne-cramping kanye nohudo.

2. Kungakhubaza i-gut microbiome yakho

Ukudla okunamafutha kuyaziwa ukulimaza amabhaktheriya anempilo ahlala emathunjini akho.

Leli qoqo lamagciwane, elibizwa nangokuthi i-gut microbiome, lithinta okulandelayo:

• Ukugaya kwe-fiber. Amagciwane emathunjini akho adiliza i-fiber ukukhiqiza ama-fatty chain acids (ama-SCFA), anemiphumela yokulwa nokuvuvukala futhi angavikela ekuphazamisekeni kokugaya ukudla ().
• Impendulo yomzimba. I-gut microbiome ixhumana namaseli omzimba ukusiza ukulawula ukuphendula komzimba wakho ezifweni (,).
• Ukulawulwa kwesisindo. Ukungalingani kwamathumbu amabhaktheriya kungafaka isandla ekuzuzeni isisindo (,).
• Impilo yesibindi. Ukuphazanyiswa kwe-gut microbiome kuxhumene nokwakhiwa kwe-IBS, kuyilapho ama-probiotic - aphilayo, amagciwane amancane atholakala ekudleni okuthile - kungasiza ekuthuthukiseni izimpawu (,,).
• Impilo yenhliziyo. Amabhaktheriya amathumbu anempilo angasiza ukukhulisa i-cholesterol ye-HDL evikela inhliziyo, kuyilapho izinhlobo eziyingozi zingaveza izinhlanganisela ezilimaza umthambo ezifaka isifo senhliziyo (,).

Ukudla okunamafutha amaningi, njengokudla okunamafutha amaningi, kungalimaza i-gut microbiome yakho ngokwandisa inani lama-bacteria angenampilo nokunciphisa inani lokuphilile ().

Lezi zinguquko zingahlotshaniswa nokukhuluphala nezinye izifo ezingalapheki, njengomdlavuza, isifo senhliziyo, isifo sikashukela, nesifo sikaParkinson ().

Kuyafana, kuyadingeka ukucwaninga okuqhubekayo mayelana nokudla kanye nempilo yamathumbu.

Ukudla okungenampilo, okunamafutha kungaphazamisa ibhalansi yamagciwane esiswini sakho, kuvumele izingqinamba ezingenampilo ukuba zikhule. Lokhu kuxhumene nokuzuza kwesisindo kanye nezifo eziningi ezingamahlalakhona.

3. Kungadala ukukhuluphala nokukhuluphala

Ukudla okunamafutha, okuphekwe ngobuningi bamafutha, kungadala ukuzuza kwesisindo ngenxa yokubala kwawo okuphezulu kwekhalori.

Isibonelo, amazambane amancane abhakwe (ama-ounces ama-3.5 noma ama-gramu ayi-100) aqukethe ama-calories angama-93 no-0.1 amagremu amafutha, kanti inani elifanayo lamafries aseFrance liphethe ama-calories angama-312 kanye no-15 amagremu amafutha (,).

Ucwaningo lwe-Observational luxhumanisa ukudla okuphezulu okuthosiwe nokusheshayo namazinga akhuphukile okuthola isisindo nokukhuluphala (,,).

Ukukhuluphala kuhlotshaniswa nezimo eziningi ezingezinhle zezempilo, kufaka phakathi isifo senhliziyo, isifo sikashukela, isifo sohlangothi, kanye nomdlavuza othile (,).

Ikakhulu, ukudla okuphezulu kwamafutha we-trans kungadala ukuzuza kwesisindo.

Amafutha weTrans akhiwa lapho uwoyela wemifino uguqulwa ngamakhemikhali ukuze uhlale uqinile ekamelweni lokushisa. Naphezu kwemithetho ekusetshenzisweni kwayo, zisatholakala kokudla okuningi okunamafutha ngenxa yokusetshenziswa kwamafutha yemifino ayithiswe ngokwengxenye ekuthomeni nasekucubunguleni ukudla.

Izifundo zezilwane ziqaphela ukuthi amafutha we-trans angaholela ekukhuleni okuncane kwesisindo - noma ngaphandle kokudla ngokweqile kwekhalori (,).

Ngokwengeziwe, ucwaningo lweminyaka engu-8 kwabesifazane abangama-41,518 luthole ukuthi labo abanesisindo esingeqile bathole amakhilogremu ama-2.3 (1 kg) angeziwe kukho konke ukukhuphuka okungu-1% kokudla kwabo okunamafutha ().

Yize ezinye izifundo zingazange zikusekele lokhu okutholakele, ukudla njalo ukudla okunamafutha kungenzeka kuphazamise ukulawulwa kwesisindo ().

Ukudla okunamafutha kunama-kilojoule amaningi, amafutha amaningi ngokweqile, namafutha adluliswayo, konke lokhu kungaholela ekukhuleni kwesisindo nokukhuluphala ngokweqile.

4. Kwangathi kungandisa amathuba okuba nesifo senhliziyo nesifo sohlangothi

Ukudla okunamafutha kunemiphumela emibi eminingi empilweni yenhliziyo.

Isibonelo, ukudla okuthosiwe kukhonjisiwe ukukhuphula umfutho wegazi, i-cholesterol ephansi ye-HDL (enhle), futhi kuholele ekuzuzeni isisindo nokukhuluphala, konke lokhu kuhambisana nesifo senhliziyo (,,).

Isibonelo, ucwaningo luveza ukuthi ama-chips amazambane akhulisa ukuvuvukala futhi angaba nesandla esifweni senhliziyo ().

Ngaphezu kwalokho, ubungozi besifo senhliziyo bungaxhunyaniswa nokuthi udla kangaki ukudla okuthosiwe ().

Olunye ucwaningo luthole ukuthi abesifazane abadle insada ethosiwe engu-1 noma ngaphezulu ngesonto babenengozi engama-48% ephezulu yokuhluleka kwenhliziyo kunalabo abadla ama-servings ayi-1-3 ngenyanga ().

Kwesinye isifundo, abantu abadle ukudla okungu-2 noma ngaphezulu kwezinhlanzi ezithosiwe ngesonto babenengozi engama-63% ephezulu yokuhlaselwa yisifo senhliziyo noma isifo sohlangothi kunalabo abadla ama-servings angu-1 noma ambalwa ngenyanga ().

Ngokwengeziwe, isifundo esikhulu sokubuka kubantu abayi-6,000 emazweni angama-22 ahlotshaniswa nokudla ukudla okuthosiwe, i-pizza, kanye nokudla okulula okunosawoti nge-16% ingozi eyengeziwe yokushaywa unhlangothi ().

Ukudla okunamafutha kungakhuphula ubungozi besifo senhliziyo nesifo sohlangothi ngenxa yemiphumela yaso esisindweni, umfutho wegazi, kanye ne-cholesterol.

5. Kungakhuphula ubungozi besifo sikashukela

Ukudla okunamafutha kungakhuphula ubungozi besifo sikashukela sohlobo 2 ().

Ukudla ukudla okusheshayo, okungabandakanyi kuphela ukudla okunamafutha kepha neziphuzo ezinoshukela, kuholela ekudleni okuphezulu kwekhalori, ukuzuza kwesisindo, ukulawula ushukela egazini okungafanele, nokuvuvukala okwandayo ().

Ngokulandelayo, lezi zinto zikhulisa ubungozi besifo sikashukela sohlobo 2 nesifo se-metabolic - iqembu lezimo ezibandakanya ukukhuluphala, umfutho wegazi ophakeme noshukela wegazi ().

Isibonelo, isifundo esikhulu sokubuka sathola ukuthi ukudla ukudla okuthosiwe izikhathi eziyi-1-3 ngeviki kwandisa ubungozi bohlobo lwesifo sikashukela esingu-2% ngo-15% - kepha izimo ezi-7 noma ngaphezulu ngesonto zandisa ubungozi ngo-55% ().

Olunye ucwaningo luthole ukuthi abantu abadla ukudla okusheshayo okungaphezu kokuphindwe kabili ngesonto babenamathuba aphindwe kabili okuthola ukumelana ne-insulin, okungaba yisandulela sesifo sikashukela, uma kuqhathaniswa nalabo abakudla ngaphansi kwesisodwa ngesonto ().

Ukudla ukudla okunamafutha kukhulisa ubungozi besifo sikashukela sohlobo 2 ngokwandisa isisindo somzimba nokuvuvukala, kanye nokuphazamisa ukulawula ushukela egazini.

6. Kungadala induna

Abantu abaningi bahlobanisa ukudla okunamafutha nokuphuka kanye nezinduna.

Eqinisweni, izifundo zihlobanisa ukudla kwaseNtshonalanga, okunothe ngama-carbs acwengekile, ukudla okusheshayo, nezinto ezinamafutha, nezinduna (,).

Ucwaningo olwenziwe entsheni engaphezu kwama-5 000 yamaShayina lwathola ukuthi ukudla njalo ukudla okuthosiwe kwandisa ubungozi bezinduna ngo-17%. Ngaphezu kwalokho, olunye ucwaningo entsheni yaseTurkey engu-2,300 lwembula ukuthi ukudla izinto ezinamafutha njengamasoseji nama-burger kwandisa ingozi yezinduna ngo-24% (,).

Kodwa-ke, indlela ngqo yokwenza lo mphumela ihlala ingacaci.

Abanye abacwaningi bahlongoza ukuthi ukudla okungenamsoco kungathinta ukubonakaliswa kofuzo futhi kushintshe amazinga e-hormone ngendlela ekhuthaza izinduna (,,,,).

Ukudla kwaseNtshonalanga okunesilinganiso esiphakeme se-omega-6 kuya ku-omega-3 fatty acids nakho kungadala ukuvuvukala okwandayo okuholela ezinduneni. Ngenkathi i-omega-3s ivela ezinhlanzini ezinamafutha, ulwelwe namantongomane, i-omega-6s itholakala kumafutha emifino, amantongomane nembewu.

Amafutha asetshenziselwa ukuthosa ukudla okunamafutha aphezulu kuma-omega-6s futhi ngenxa yalokho angaba nomthelela ekungalingani kulesi silinganiso (,,).

Okunye ukudla okunamafutha njengamadonathi othosiwe nakho kuphezulu kuma-carbs acwengekile. Lawa ushukela nezinhlamvu ezihlanjululwe eziphucwe imicu yazo nezakhi eziningi zomsoco.

Ngoba ukudla okunoshukela kwandisa ukusebenza kwamahomoni athile emzimbeni wakho - kufaka phakathi i-androgens kanye ne-insulin efana ne-factor factor 1 (IGF-1) - zingakhuthaza induna ngokukhulisa ukukhiqizwa kwakho kwamaseli esikhumba kanye namafutha wesikhumba emvelo (,).

Khumbula ukuthi kudingeka olunye ucwaningo ngezimbangela zezinduna ().

Ukudla okunamafutha kungaba nomthelela kumqubuko ngokwandisa ukuvuvukala nokuguqula ukubonakaliswa kofuzo namazinga ama-hormone.

7. Kungase kuphazamise ukusebenza kobuchopho

Ukudla okunothile okunamafutha, ukudla okunamafutha kungadala izinkinga ngokusebenza kobuchopho.

Ukuzuza kwesisindo, umfutho wegazi ophakeme, kanye ne-metabolic syndrome exhunywe nokudla okunamafutha nakho kuhlotshaniswa nokonakala kwesakhiwo sobuchopho bakho, izicubu, nomsebenzi wakho (,,).

Izifundo ezimbili ezinkulu kubantu abangu-5,083 nabangu-18,080, ngokulandelana, zibopha ukudla okuphezulu ekudleni okunamafutha nokuthosiwe ekwehleni kwekhono lokufunda nenkumbulo, kanye nokwanda kokuvuvukala (,).

Ngokwengeziwe, ukudla okuphezulu kumafutha we-trans kuye kwaxhunyaniswa nokukhubazeka ekusebenzeni kobuchopho.

Ucwaningo olulodwa kubantu abadala abangu-1,018 bahlobanisa igramu ngayinye yamafutha adlulwayo adliwa ngosuku ngokukhunjulwa okubi kwegama, okukhombisa ukulimala kwememori ().

Ngaphezu kwalokho, ocwaningweni olwenziwe kwabesifazane abangama-38, ukudla okuphezulu kwamafutha agcwele futhi adlulisiwe kuhambisana nokukhumbula amagama nokuthembela okumpofu, ngaphezu kokusebenza okumpofu emisebenzini yendawo ().

Ekugcineni, ukubuyekezwa kwezifundo eziyi-12 kuxhumene namafutha asetshenzisiwe nagcweleyo engcupheni yokuwohloka komqondo, yize eminye imiphumela ibiphikisana ().

Kukonke, ucwaningo olwengeziwe luyadingeka.

Ukudla okunamafutha kungalimaza ukufunda kwakho nenkumbulo, futhi kukhuphule ubungozi bokuwohloka komqondo. Noma kunjalo, ezinye izifundo ziyadingeka.

Ungakugwema kanjani ukudla okunamafutha

Kunezindlela eziningi zokunciphisa noma zokugwema ukudla ukudla okunamafutha. Lokhu akubandakanyi izindlela zokupheka ezinempilo kuphela kepha nokukhetha indlela yokuphila.

Sebenzisa izindlela zokupheka ezinempilo

Ukudla okunamafutha kuvame ukuthosiwe, okusho ukuthi kuphekwa emafutheni amaningi. Izindlela ezingasebenzisi uwoyela omningi zifaka:

• Ukuthosa kuhhavini. Lokhu kufaka ukubhaka ekushiseni okuphezulu kakhulu (450 ° F noma ku-230 ° C), okuvumela ukudla ukuthi kutholakale ku crispy kusetshenziswa uwoyela omncane noma cha. Le ndlela isebenza kahle kakhulu namazambane njengenye indlela yamafries aseFrance.
• Ukuthosa umoya. Imishini yokuthosa umoya ijikelezisa umoya oshisayo lapho kudla, ikwenze kube mnandi ngaphandle kepha kuthambe ngaphakathi. Isebenzisa uwoyela ongaphansi kuka-70-80% kunezindlela zendabuko zokuthosa, okusho ukuthi ukudla kwakho ngeke kutholakale ngamafutha.
• Kushunqa. Le ndlela isebenzisa umusi emanzini ashisayo futhi ayidingi uwoyela. Kuyindlela enhle kakhulu lapho upheka ukudla okunjengamadombolo, inhlanzi, nemifino.
• Ukugoba. Awudingi uwoyela omningi kakhulu wokosa. Le nqubo iwusizo ikakhulukazi enyameni nasemifino.

Uma ungafuni ukuyeka ukuthosa ngokuphelele, qiniseka ukuthi usebenzisa isikimu sokushunqa ukuze ugcobe ugcobe bese ugcina ukudla kuthawula lephepha ukumanzisa amafutha amaningi.

Faka okunye kokudla okunamafutha ngezinketho ezinempilo

Ngomzamo omncane, ungashintsha ukudla okuthosiwe ngezinketho eziphelele, ezinomsoco. Nazi izindlela ezimbalwa zokudla okuvamile okunamafutha:

• AmaBurgers. Esikhundleni sokuya enhlanganisweni yokudla okusheshayo, zama ukwenza ama-burger akho ekhaya ngomhlabathi wenkomo, ulethisi, namabhanisi okusanhlamvu okuphelele.
• Amafreyimu. Amazambane abhakwe kuhhavini ayindlela enhle yokuthwebula amaFrench. Ukuze uyihlukanise, sebenzisa eminye imifino yezimpande njengamazambane, ama-parsnips, ne-izaqathe.
• IPizza. Esikhundleni sokuthenga izinhlobo ezinesitsha esijulile, zama ukwenza i-pizza yase-Italy emincane ekhaya. Ungasebenzisa inhlama ethengwe esitolo noma eyenziwe ekhaya notamatisi onempilo, imifino, nenyama engenamafutha. Sebenzisa ushizi kancane ukunciphisa amafutha.
• Amazambane amazambane. Uma uthola ukuhahela imali enosawoti, zama i-crispy baked kale, ubhontshisi oluhlaza olunosawoti omncane, noma ama-wedge ama-tortillas abhakwe noma i-pita ene-hummus noma i-edamame.
• Inhlanzi namachips. Inhlanzi iphilile ngendlela emangalisayo - kodwa-ke kuncane uma ishaywa futhi ithosiwe. Ezinye izindlela ezinhle yizinhlanzi eziselwandle noma ezibhakiwe namazambane acubuziwe, imifino ebhakwe noma isaladi.
• Ukukhishwa kwamaShayina. Izitsha eziningi zokuthatha zaseChina zinamafutha futhi zithosiwe. Esikhundleni sezinketho zakho ezijwayelekile, zama ama-veggie-heavy stir-fries, ama-dumplings, kanye nesobho.
• Inkukhu econsisa amathe. Inkukhu ingabhakwa kalula noma yosiwe esikhundleni sokuthosa.
• Ama-donuts. Uma ufuna okuthile okumnandi, zama i-smoothie, i-muffin ephelele yokusanhlamvu enezithelo noma amantongomane, ama-apula chips abhakiwe, noma ucezu lwesithelo.

Ukuthosa kuhhavini, ukuthosa umoya, ukushunqa kanye nokugcoba konke kuyizindlela ezinhle kakhulu zokuthosa kwendabuko, okunamafutha. Ngokwengeziwe, ukudla okuningi okunamafutha okunamafutha kulula ukukushintshanisa ngezinketho eziphelele, ezinomsoco.

Okubalulekile

Ukudla okunamafutha njengama-fries, ama-chips, i-pizza, nama-donuts kunama-calories amaningi namafutha angenampilo.

Ukudla kakhulu lokhu kudla kungaholela ekutholeni isisindo, ukukhuluphala, isifo senhliziyo, isifo sikashukela, ukuqunjelwa, isifo sohudo, izinduna nokusebenza kwengqondo okungasebenzi kahle.

Yize kwamukeleka ngokuphelele ukujabulela ukudla okuthosiwe ngezikhathi ezikhethekile, kufanele uzame ukunciphisa ukudla kwakho bese ukhetha ezinye izindlela ezinempilo njengengxenye yokudla okunomsoco.