Ukudla Okunempilo - Umhlahlandlela oningiliziwe wabaqalayo

-Delile

• Kungani Kufanele Udla Unempilo?
• Ukulinganiswa Kwama-calories Namandla
• Ukuqonda iMacronutrients
• Ukuqonda ama-Micronutrients
• Ukudla Ukudla Okuphelele Kubalulekile
• Ukudla Okudliwayo
• Ukudla Okufanele Kugwenywe Isikhathi Esiningi
• Kungani Ukulawulwa Kwezingxenye Kubalulekile
• Ungakuhlela Kanjani Ukudla Kwakho Ukufeza Izinhloso Zakho
• Ungenza Kanjani Ukudla Okunempilo Kuqhubeke
• Cabanga Ngalezi Zengezo
• Hlanganisa Ukudla Okunomsoco Neminye Imikhuba Enempilo
• Thatha Umlayezo Wekhaya
• Ukulungiselela Ukudla: Isaladi Elingenaso Isidina

Ukudla okudlayo kunemiphumela emikhulu empilweni yakho nasekhwalithi yempilo.

Yize ukudla okunempilo kungaba lula impela, ukwanda “kokudla” okuthandwayo nezindlela zokudla kudale ukudideka.

Eqinisweni, lezi zinkambiso zivame ukuphazamisa imigomo yokudla okuyisisekelo ebaluleke kakhulu.

Lesi umhlahlandlela wabaqalayo oningiliziwe wokudla okunempilo, ngokususelwa kokwakamuva kwisayensi yokudla.

Kungani Kufanele Udla Unempilo?

Ucwaningo luyaqhubeka nokuxhumanisa izifo ezinzima nokudla okungekuhle (,).

Isibonelo, ukudla okunempilo kungawanciphisa kakhulu amathuba akho okuba nesifo senhliziyo nomdlavuza, ababulali abahamba phambili emhlabeni (,,).

Ukudla okuhle kungathuthukisa zonke izici zokuphila, kusukela ekusebenzeni kobuchopho kuye ekusebenzeni komzimba. Eqinisweni, ukudla kuthinta wonke amaseli akho nezitho zakho (,,,).

Uma ubamba iqhaza ekuzivocavoca noma kwezemidlalo, akungabazeki ukuthi ukudla okunempilo kuzokusiza wenze kangcono ().

Ukusuka ebungozini besifo kuya ekusebenzeni kobuchopho nokusebenza komzimba, ukudla okunempilo kubalulekile kuzo zonke izici zokuphila.

Ukulinganiswa Kwama-calories Namandla

Eminyakeni yamuva nje, ukubaluleka kwama-calories kukhishelwe eceleni.

Ngenkathi ukubalwa kwekhalori kungadingeki ngaso sonke isikhathi, ukudla okuphelele kwekhalori kusadlala indima enkulu ekulawuleni isisindo nasempilweni (11,).

Uma ufaka ama-calories amaningi kunalawo owashisayo, uzowagcina njengomsipha omusha noma amafutha omzimba. Uma usebenzisa ama-calories ambalwa kunalawo owashisa nsuku zonke, uzoncipha.

Uma ufuna ukunciphisa umzimba, wena kumele dala uhlobo oluthile lokushoda kwekhalori ().

Ngokuphambene nalokho, uma uzama ukuthola isisindo futhi wandise imisipha, khona-ke udinga ukudla okungaphezulu kokusha komzimba wakho.

Amakholori nokulinganisela kwamandla kubalulekile, ngaphandle kokubheka ukuthi udla kanjani.

Ukuqonda iMacronutrients

Ama-macronutrients amathathu ama-carbohydrate (carbs), amafutha namaprotheni.

Lezi zakhi zomzimba zidingeka ngamanani amakhulu kakhulu. Banikeza ama-calories futhi banemisebenzi ehlukahlukene emzimbeni wakho.

Nakhu ukudla okuvamile ngaphakathi kweqembu ngalinye le-macronutrient:

• AmaCarbs: Amakholori ama-4 ngegramu ngayinye. Konke ukudla okunesitashi njengesinkwa, ipasta namazambane. Kuhlanganisa nezithelo, imidumba, ujusi, ushukela neminye imikhiqizo yobisi.
• Amaprotheni: Amakholori ama-4 ngegramu ngayinye. Imithombo emikhulu ifaka inyama nenhlanzi, ubisi, amaqanda, imidumba nezinye izindlela zemifino ezifana ne-tofu.
• Amafutha: Amakholori ayi-9 ngegramu ngayinye. Imithombo emikhulu ibandakanya amantongomane, imbewu, uwoyela, ibhotela, ushizi, inhlanzi enamafutha nenyama enamafutha.

Ingakanani imacronutrient ngayinye okufanele uyidle kuya ngohlobo lwakho lokuphila nezinhloso, kanye nezinto ozithandayo.

Ama-macronutrients yizona izakhi zomzimba ezintathu ezidingekayo ngamanani amakhulu: ama-carbs, amafutha kanye namaprotheni.

Ukuqonda ama-Micronutrients

Ama-micronutrients amavithamini namaminerali abalulekile owadingayo ngemithamo emincane.

Eminye yemicronutrients ejwayelekile okufanele uyazi ifaka phakathi:

• Magnesium: Idlala indima ezinqubeni ezingaphezulu kwamaselula ezingama-600, kufaka phakathi ukukhiqizwa kwamandla, ukusebenza kwesistimu yezinzwa nokuncipha kwemisipha ().
• Potassium: Le minerali ibalulekile ekulawuleni umfutho wegazi, ibhalansi yoketshezi nokusebenza kwemisipha yakho nezinzwa ().
• Insimbi: Ngokuyinhloko eyaziwa ngokuthwala i-oksijini egazini, i-iron nayo inezinye izinzuzo eziningi, kufaka phakathi ukusebenza okuthuthukile kokuzivikela komzimba nobuchopho ().
• I-calcium: Ingxenye ebalulekile yokwakheka kwamathambo namazinyo, futhi ne-mineral ebalulekile yenhliziyo yakho, imisipha kanye nohlelo lwezinzwa (,).
• Wonke amavithamini: Amavithamini, kusuka ku-vitamin A kuye ku-K, adlala indima ebalulekile kuzo zonke izitho namaseli emzimbeni wakho.

Wonke amavithamini namaminerali ayizakhamzimba "ezibalulekile", okusho ukuthi kumele uzithole ekudleni ukuze uphile.

Izidingo zansuku zonke zemicronutrient ngayinye ziyehluka phakathi kwabantu. Uma udla ukudla kwangempela okususelwa ekudleni okubandakanya izitshalo nezilwane, lapho-ke kufanele uthole zonke izakhamzimba ezidingwa ngumzimba wakho ngaphandle kokuthatha isengezo.

Ama-micronutrients amavithamini namaminerali abalulekile adlala indima ebalulekile kumaseli akho nasemalungeni akho.

Ukudla Ukudla Okuphelele Kubalulekile

Kufanele uhlose ukudla ukudla okuphelele okungenani ama-80-90% wesikhathi.

Igama elithi “ukudla okuphelele” ngokuvamile lichaza ukudla okungokwemvelo, okungasetshenziswanga okuqukethe isithako esisodwa kuphela.

Uma umkhiqizo ubukeka sengathi wenziwe efektri, mhlawumbe kungenzeka ukuthi awukudla okuphelele.

Ukudla okuphelele kuvame ukuba mnandi futhi kube namandla amancane. Lokhu kusho ukuthi banamakhalori ambalwa nezakhamzimba eziningi ngokudla ngakunye kunokudla okucutshungulwayo.

Ngokuphambene nalokho, ukudla okuningi okusetshenzisiwe akunawo umsoco omncane futhi kuvame ukubizwa ngama-calories "angenalutho". Ukuzidla ngobuningi kuxhumene nokukhuluphala nezinye izifo.

Ukubeka ukudla kwakho ekudleni okuphelele kuyisu elisebenza ngokwedlulele kepha elilula lokuthuthukisa impilo nokunciphisa isisindo.

Ukudla Okudliwayo

Zama ukusungula indlela odla ngayo kula maqembu okudla anempilo:

• Imifino: Lokhu kufanele kudlale indima ebalulekile ekudleni okuningi. Anama-calories aphansi okwamanje agcwele ama-micronutrients abalulekile ne-fiber.
• Izithelo: Umuthi omnandi wemvelo, izithelo zihlinzeka ngama-micronutrients nama-antioxidants angasiza ekuthuthukiseni impilo ().
• Inyama nenhlanzi: Inyama nenhlanzi kube yimithombo emikhulu yamaprotheni kuyo yonke imvelo. Ziyisisekelo ekudleni komuntu, noma ukudla okudla imifino kanye ne-vegan sekuthandwa kakhulu.
• Amantongomane nembewu: Le ngenye yemithombo yamafutha ehamba phambili etholakalayo futhi iqukethe nemicronutrients ebalulekile.
• Amaqanda: Kuthathwa njengokunye kokudla okunempilo kakhulu emhlabeni, amaqanda aphelele ahlanganisa inhlanganisela enamandla yamaprotheni, amafutha alusizo nemicronutrients (20).
• Ubisi: Imikhiqizo yobisi efana neyogathi yemvelo nobisi iyinto elula, engabizi kakhulu yamaprotheni ne-calcium.
• Isitashi esinempilo: Kulabo abangekho ekudleni okunama-carb aphansi, ukudla okuphelele okunesitashi njengamazambane, i-quinoa no-Ezekiel isinkwa kunempilo futhi kunomsoco.
• Ubhontshisi nemidumba Le yimithombo emnandi ye-fiber, amaprotheni kanye nama-micronutrients.
• Iziphuzo: Amanzi kufanele enze iningi lokuphuza kwakho uketshezi, kanye neziphuzo ezifana nekhofi netiye.
• Amakhambi nezinongo: Lezi zivame ukuba nezakhi eziningi kakhulu zezakhi zomzimba nezitshalo ezizuzisayo.

Ukuthola uhlu olude, nayi i-athikili enokudla okungu-50 okunempilo.

Ukudla kwakho kusekelwe kulokhu kudla okuphelele okunempilo nezithako. Bazonikeza zonke izakhamzimba ezidingwa ngumzimba wakho.

Ukudla Okufanele Kugwenywe Isikhathi Esiningi

Ngokulandela iseluleko esikule ndatshana, ngokwemvelo uzokunciphisa ukudla kwakho okungenampilo.

Akukho kudla okudinga ukuqedwa unomphela, kepha okunye ukudla kufanele kukhawulelwe noma kulondolozwe ngezikhathi ezikhethekile.

Lokhu kufaka phakathi:

• Imikhiqizo esuselwa kushukela: Ukudla okunoshukela, ikakhulukazi iziphuzo ezinoshukela, kuxhunyaniswe nokukhuluphala futhi kuthayipha isifo sikashukela sohlobo 2 (,,).
• Amafutha weTrans: Eyaziwa nangokuthi amafutha angaphansi kwe-hydrogenated, amafutha we-trans axhunyaniswe nezifo ezimbi, njengesifo senhliziyo (,).
• Ama-carbs acwengekile: Ukudla okuphezulu kuma-carbs acwengekile, njengesinkwa esimhlophe, kuxhunyaniswa nokudla ngokweqile, ukukhuluphala ngokweqile kanye nezifo ze-metabolic (,,).
• Amafutha emifino: Yize abantu abaningi bakholelwa ukuthi lokhu kunempilo, uwoyela wemifino ungaphazamisa ibhalansi yomzimba wakho ye-omega 6-to-3, engadala izinkinga (,).
• Imikhiqizo enamafutha aphansi asetshenzisiwe: Imvamisa ifihlwe njengezinye izindlela ezinempilo, imikhiqizo enamafutha aphansi imvamisa iqukethe ushukela omningi ukubenza banambitheke kangcono.

Yize kungekho ukudla okuvinjelwe ngokuphelele, ukudla ngokweqile ukudla okuthile kungakhuphula ubungozi besifo futhi kuholele ekutholeni isisindo.

Kungani Ukulawulwa Kwezingxenye Kubalulekile

Ukudla kwakho ikhalori kuyisici esibalulekile ekulawuleni isisindo nasempilweni.

Ngokulawula izingxenye zakho, kungenzeka ukuthi ugweme ukusebenzisa ama-calories amaningi.

Yize ukudla okuphelele kunzima kakhulu ukukudla ngokweqile kunokudla okwenziwe, kusengadliwa ngokweqile.

Uma ukhuluphele ngokweqile noma uzama ukunciphisa amafutha omzimba, kubaluleke kakhulu ukuqapha usayizi wesabelo sakho.

Kunamasu amaningi alula wokulawula usayizi wengxenye.

Isibonelo, ungasebenzisa amapuleti amancane bese uthatha okuphakelayo okungaphansi kokujwayelekile, bese ulinda imizuzu engama-20 ngaphambi kokuthi ubuye uthole okunye.

Enye indlela edumile ukukala usayizi wengxenye ngesandla sakho. Ukudla okuyisibonelo kungakhawulela abantu abaningi engxenyeni elingana nesibhakela yama-carbs, izintende zamaphrotheni eziyi-1-2 nezingxenye ezi-1-2 zamafutha enempilo.

Ukudla okunesisindo esiningi njengoshizi, amantongomane nenyama enamafutha kunempilo, kepha qiniseka ukuthi unaka osayizi bezabelo lapho udla.

Qaphela ubukhulu besabelo nokudla kwakho okuphelele noma ukudla ikhalori, ikakhulukazi uma ukhuluphele ngokweqile noma uzama ukunciphisa amafutha.

Ungakuhlela Kanjani Ukudla Kwakho Ukufeza Izinhloso Zakho

Okokuqala, hlola izidingo zakho zekhalori ngokususelwa kuzinto ezinjengamazinga womsebenzi wakho nezinhloso zesisindo.

Kalula nje, uma ufuna ukunciphisa umzimba, kufanele udle okuncane kunalokho okushisayo. Uma ufuna ukukhuluphala, kufanele usebenzise ama-calories amaningi kunalawo owashisayo.

Nayi ikhalori yokubala ekutshela ukuthi kufanele udle malini, futhi nanka amawebhusayithi ama-5 nezinhlelo zokusebenza ezikusiza ukulandelela ama-calories nezakhi.

Uma ungakuthandi ukubalwa kwekhalori, ungamane usebenzise imithetho okuxoxwe ngayo ngenhla, njengokuqapha usayizi wengxenye nokugxila ekudleni okuphelele.

Uma unokuntuleka okuthile noma usengozini yokukuhlakulela, ungahle ufise ukuvumelanisa indlela odla ngayo ukuze kulandelwe lokhu. Isibonelo, abadla imifino noma abantu abaqeda amaqembu athile okudla basengozini enkulu yokulahlekelwa izakhamzimba ezithile.

Ngokuvamile, kufanele usebenzise ukudla kwezinhlobo ezahlukahlukene nemibala ukuqinisekisa ukuthi uthola inala yawo wonke ama-macro- kanye nama-micronutrients.

Ngenkathi izimpikiswano eziningi kungukuthi ukudla okunama-carb aphansi noma okunamafutha amancane kungcono, iqiniso ukuthi kuya ngomuntu ngamunye.

Ngokuya ngocwaningo, abasubathi nalabo abafuna ukunciphisa isisindo kufanele bacabangele ukukhuphula ukudla kwabo kwamaprotheni. Ngaphezu kwalokho, ukudla okuphansi kwe-carb kungasebenza kwabanye abantu abazama ukunciphisa umzimba noma ukwelapha uhlobo lwesifo sikashukela sohlobo 2,,.

Cabanga ngokudla okuphelele kwekhalori bese ulungisa indlela odla ngayo ngokuya ngezidingo zakho nezinhloso zakho.

Ungenza Kanjani Ukudla Okunempilo Kuqhubeke

Nanku umthetho omkhulu ongaphila ngawo: Uma ungakwazi ukuzibona kulokhu kudla ngonyaka owodwa, emibili noma emithathu, khona-ke akulungile kuwe.

Kaningi kakhulu, abantu badla ukudla ngokweqile abakwazi ukukugcina, okusho ukuthi abakaze babe nemikhuba yokudla yesikhathi eside, enempilo.

Kunezibalo ezithile ezesabekayo zokuzuza isisindo ezibonisa ukuthi abantu abaningi baphinde babuyise zonke izisindo ezilahlekile kungekudala ngemuva kokuzama ukudla okudliwayo kwesisindo ().

Njengenjwayelo, ibhalansi iyisihluthulelo. Ngaphandle kokuthi unesifo esithile noma imfuneko yokudla, akukho ukudla okudinga ukuvinjelwa kuze kube phakade. Ngokususa ngokuphelele ukudla okuthile, empeleni ungakhuphula izifiso futhi wehlise impumelelo yesikhathi eside.

Ukusekela ukudla kwakho okungu-90% ekudleni okuphelele nokudla izingxenyana ezincane kuzokuvumela ukuthi ukujabulele ukuphatha ngezikhathi ezithile kepha usathola impilo enhle.

Le ndlela enempilo kakhulu kunokwenza okuphambene nokudla ukudla okwenziwe ngo-90% kanye nokudla okuphelele okungu-10% kuphela njengoba kwenza abantu abaningi.

Dala ukudla okunempilo ongakujabulela futhi unamathele kukho isikhathi eside. Uma ufuna ukudla okungenampilo, kulondolozele ukwelashwa ngezikhathi ezithile.

Cabanga Ngalezi Zengezo

Njengoba igama liphakamisa, ama-supplements enzelwe ukuthi asetshenziswe Ngaphezu kwalokho ekudleni okunempilo.

Ukufaka ukudla okuningi okuminyene kokudla ekudleni kwakho kufanele kukusize ukuhlehlisa ukushiyeka futhi uhlangabezane nazo zonke izidingo zakho zansuku zonke.

Kodwa-ke, izengezo ezimbalwa ezicwaningwe kahle zikhonjisiwe ukuthi ziwusizo kwezinye izimo.

Isibonelo esisodwa uvithamini D, otholakala ngokwemvelo ekukhanyeni kwelanga nokudla okufana nezinhlanzi ezinamafutha. Iningi labantu linamazinga aphansi noma lishoda ().

Izithako ezinjenge-magnesium, i-zinc ne-omega-3s zinganikeza izinzuzo ezengeziwe uma ungazitholi ngokwanele ekudleni kwakho (,,).

Ezinye izithasiselo zingasetshenziselwa ukuthuthukisa ukusebenza kwezemidlalo. I-Creatine, i-whey protein ne-beta-alanine konke kunocwaningo oluningi olusekela ukusetshenziswa kwabo (37, 38,).

Ezweni eliphelele, ukudla kwakho bekuyogcwala ukudla okunomsoco ngaphandle kwesidingo sezithasiselo. Kodwa-ke, lokhu akuhlali kutholakala emhlabeni wangempela.

Uma usuvele wenza umzamo oqhubekayo wokuthuthukisa indlela odla ngayo, izithasiselo ezingeziwe zingasiza ukuthatha impilo yakho iqhubekele phambili.

Kuhle ukuthola izakhamzimba zakho ekudleni okuphelele. Noma kunjalo, ezinye izithako zingasiza futhi.

Hlanganisa Ukudla Okunomsoco Neminye Imikhuba Enempilo

Ukudla okunomsoco akuyona into kuphela ebalulekile empilweni efanelekile.

Ukulandela ukudla okunempilo futhi ukuzivocavoca umzimba kungakunika umfutho omkhulu wezempilo.

Kubalulekile futhi ukulala kahle. Ucwaningo lubonisa ukuthi ukulala kubaluleke kakhulu njengokudla okunobungozi besifo nokulawulwa kwesisindo (,).

Ukufakwa kwamanzi namanzi nakho kubalulekile. Phuza lapho womile futhi uhlale unamanzi amaningi usuku lonke.

Ekugcineni, zama ukunciphisa ukucindezeleka. Ukucindezeleka kwesikhathi eside kuhlotshaniswa nezinkinga eziningi zempilo.

Impilo efanelekile idlula nje umsoco. Ukuzivocavoca umzimba, ukulala kahle nokunciphisa ukucindezeleka nakho kubalulekile.

Thatha Umlayezo Wekhaya

Amasu abekwe ngenhla azokuthuthukisa kakhulu ukudla kwakho.

Zizophinde zikhulise impilo yakho, zehlise ingozi yesifo sakho futhi zikusize wehlise isisindo.

Ukulungiselela Ukudla: Isaladi Elingenaso Isidina