Kufanele Ungadla Izithelo Ezingakanani Ngosuku?

-Delile

• Izithelo Zinothile Kwezakhi zomzimba eziningi ezibalulekile
• Ukudla Izithelo Kungakusiza Ukwehlisa Isisindo
• Ukudla Izithelo Kunganciphisa Ubungozi Bakho Sezifo
• Ingabe Izithelo Ziphephile Kubantu Abanesifo Sikashukela?
• Kuthiwani Ngabantu Abalandela Ukudla Okuphansi Kwe-Carb?
• Kungenzeka Yini Ukudla Izithelo Eziningi?
• Zingakanani Izithelo Ezikahle?
• Okusemqoka

Izithelo ziyingxenye ebalulekile yokudla okunempilo.

Eqinisweni, ukudla okunezithelo eziningi kuhlotshaniswa nazo zonke izinhlobo zezinzuzo zezempilo, kufaka phakathi nokwehla kwengozi yezifo eziningi.

Kodwa-ke, abanye abantu bakhathazekile ngoshukela wezithelo futhi bakhathazekile ngokuthi ukudla kakhulu kuzo kungaba yingozi.

Ngakho-ke zingaki izitshelo zezithelo okufanele uzidle usuku ngalunye ukuze ube nempilo? Futhi kungenzeka yini ukuthi udle kakhulu? Lo mbhalo uhlola ucwaningo lwamanje ngesihloko.

Izithelo Zinothile Kwezakhi zomzimba eziningi ezibalulekile

Ukwakheka kwezakhi zezithelo kuyahluka kakhulu phakathi kwezinhlobo ezahlukahlukene, kepha zonke izinhlobo zinezakhamzimba ezibalulekile.

Okokuqala, izithelo zivame ukuba namavithamini namaminerali aphezulu. Lokhu kufaka phakathi i-vitamin C, i-potassium ne-folate, lapho abantu abaningi bengatholi ngokwanele (, 2).

Izithelo zibuye zibe nefayibha ephezulu, enezinzuzo eziningi zezempilo.

Ukudla i-fiber kungasiza ekunciphiseni i-cholesterol, kukhulise imizwa yokugcwala futhi kube nomthelela ekwehliseni isisindo ngokuhamba kwesikhathi (,,,,, 8).

Ngaphezu kwalokho, izithelo zilayishwa ngama-antioxidants, asiza ukulwa nama-radicals amahhala angalimaza amaseli. Ukudla ukudla okunama-antioxidants amaningi kungasiza ekunciphiseni ukuguga futhi kunciphise ubungozi besifo (,,).

Ngoba izithelo ezahlukahlukene zinezilinganiso ezahlukahlukene zezakhamzimba, kubalulekile ukuzidla ezahlukahlukene zazo ukukhulisa izinzuzo zezempilo.

Izithelo zinomsoco omningi obalulekile njengamavithamini, amaminerali, ifayibha kanye nama-antioxidants. Yidla izinhlobo eziningi ezahlukene ukuthola izinzuzo eziningi.

Ukudla Izithelo Kungakusiza Ukwehlisa Isisindo

Izithelo zinomsoco omningi futhi zinama-kilojoule amancane, okwenza kube yisinqumo esihle kulabo abafuna ukunciphisa isisindo.

Ngaphezu kwalokho, zinamanzi amaningi kanye nefayibha, ezikusiza uzizwe ugcwele.

Ngenxa yalokhu, ngokujwayelekile ungadla izithelo uze waneliseke, ngaphandle kokudla amakhalori amaningi.

Eqinisweni, ucwaningo oluningi lukhombisa ukuthi ukudla izithelo kuhlotshaniswa nokudla okungaphansi kwekhalori futhi kungasiza ekunciphiseni isisindo ngokuhamba kwesikhathi (,,,).

Izithelo zama-apula nezithelo ezisawolintshi, njengamawolintshi nesithelo samagilebhisi, ziphakathi kokugcwaliswa kakhulu ().

Kubalulekile futhi ukuqaphela ukuthi izithelo eziqinile, eziqinile zigcwaliswa kakhulu kunezithelo ezihlanjululwe noma ijusi, ongazidla kakhulu ngaphandle kokuzizwa ugcwele ().

Ucwaningo lukhombisa ukuthi ukuphuza ujusi wezithelo omningi kuxhumene nokwanda kwekhalori futhi kungakhuphula ubungozi bokukhuluphala nezinye izifo ezinkulu (,,,,).

Ngamanye amagama, gwema ukuphuza ujusi wezithelo omningi futhi ujabulele izithelo eziphelele esikhundleni salokho.

Ukudla izithelo ezigcwele kungakusiza ukuthi usebenzise ama-calories ambalwa futhi wehlise isisindo ngokuhamba kwesikhathi. Kodwa-ke, ukuphuza ijusi yezithelo kungaba nomphumela ohlukile.

Ukudla Izithelo Kunganciphisa Ubungozi Bakho Sezifo

Ucwaningo luhlala lukhombisa ukuthi ukudla okunezithelo nemifino kuhlotshaniswa nengozi engezansi yezifo eziningi ezimbi kubandakanya umdlavuza, isifo sikashukela nesifo senhliziyo (23,,, 26,,).

Yize izifundo eziningi zibheka ukusetshenziswa kwezithelo nemifino ngokuphelele, kunezifundo ezimbalwa ezihlola izinzuzo zezithelo ngqo.

Ukubuyekezwa okukodwa kwezifundo eziyisishiyagalolunye kwathola ukuthi ukunikezwa ngakunye kwezithelo okudliwayo usuku ngalunye kwehlisa ingozi yesifo senhliziyo ngo-7% (29).

Olunye ucwaningo lukhombise ukuthi ukudla izithelo ezinjengamagilebhisi, ama-apula kanye nohlaza okwesibhakabhaka kuhlotshaniswa nengozi ephansi yohlobo lwesifo sikashukela sohlobo 2 ().

Izithelo ze-citrus, ikakhulukazi, zingakhuphula amazinga e-citrate emchameni wakho, okwehlisa ubungozi bamatshe ezinso ().

Ukwanda kokudla izithelo kungasiza nasekunciphiseni umfutho wegazi futhi kunciphise ukucindezeleka okwenziwe nge-oxidative, okunganciphisa ubungozi besifo senhliziyo (31).

Ukudla izithelo nemifino ngaphezulu kuhlotshaniswa nokulawulwa koshukela osegazini kubantu abanesifo sikashukela ().

Kunezifundo eziningi ezibonisa ukuthi ukudla izithelo kuhambisana nengozi engezansi yezifo eziningi ezibucayi, kufaka phakathi isifo senhliziyo, isifo sohlangothi kanye nohlobo lwesifo sikashukela sohlobo 2.

Ingabe Izithelo Ziphephile Kubantu Abanesifo Sikashukela?

Izincomo eziningi zokudla kwabantu abanesifo sikashukela ziphakamisa ukuthi badle izithelo nemifino eningi (33).

Imihlahlandlela yamanje yokudla okunempilo incoma ukuthi abantu abanesifo sikashukela badle ukunikezwa kwezithelo okungu-2-4 ngosuku, okufana nokwabantu abaningi ().

Noma kunjalo, abanye abantu bayayinqanda imali abayidlayo ngoba bekhathazekile ngokuqukethwe ushukela.

Kodwa-ke, ucwaningo lukhombisa ukuthi uma ushukela usetshenziswa ku okuphelele izithelo, zinomthelela omncane kakhulu emazingeni kashukela egazini ().

Ngaphezu kwalokho, isithelo sine-fiber eningi, empeleni ebambezela ukugayeka nokumuncwa koshukela, kuthuthukise ukulawulwa kukashukela egazini jikelele ().

Ifayibha esezithelweni nayo inganciphisa ukumelana ne-insulin futhi ingasiza ekuvikeleni kuhlobo 2 sikashukela (37, 38).

Izithelo nazo ziqukethe ama-polyphenols, akhonjisiwe ukuthuthukisa ukulawula ushukela wegazi (,).

Ngaphezu kwalokho, ukudla izithelo nemifino ethe xaxa kuye kwaxhunyaniswa namazinga aphansi okuxineka kwe-oxidative nokuvuvukala kubantu abanesifo sikashukela ().

Lokho kushiwo, akuzona zonke izithelo ezidalwa zilingana. Abanye babo baphakamisa ushukela wegazi ngaphezu kwabanye, kanti abanesifo sikashukela bayakhuthazwa ukuthi babheke amazinga kashukela egazini labo ngemuva kokudla ukuthola ukuthi yikuphi ukudla okufanele bakukhawulele.

Izithelo ziqukethe ushukela, kepha i-fiber ne-polyphenols yazo ingathuthukisa ukulawula ushukela egazini isikhathi eside futhi ivikele kuhlobo lwesifo sikashukela sohlobo 2.

Kuthiwani Ngabantu Abalandela Ukudla Okuphansi Kwe-Carb?

Abanye abantu bakubheka ukudla u-100-150 amagremu ama-carbs ngosuku njenge- “low-carb.” Abanye balwela ukungena ku-ketosis yokudla okunomsoco futhi banciphise ukudla kwe-carb kube ngaphansi kwama-gramu angama-50 ngosuku. Lolu hlobo lokudla lubizwa ngokuthi yi-ketogenic diet futhi ludlulela ngaphezu kokudla okujwayelekile kwe-carb.

Ucezu lwesithelo olujwayelekile luqukethe noma yikuphi kusuka ku-15-30 amagremu ama-carbs, ngakho-ke inani okufanele ulidle lincike ngokuphelele ekutheni mangaki amagremu ama-carbs ofuna ukuwadla usuku ngalunye.

Akudingeki ukuthi, ayikho indawo eningi yokufaka izithelo ekudleni kwe-ketogenic.

Lokho akusho ukuthi ukudla okune-ketogenic akunampilo. Eqinisweni, ukulandela ukudla kwe-ketogenic kungakusiza wehlise isisindo futhi kungasiza nokulwa nezifo eziningana (,,,).

Kuzo zonke izithelo, amajikijolo ajwayele ukuba aphansi kakhulu kuma-carbs. Ngakho-ke uma ubala ama-carbs, amajikijolo, amajikijolo, ama-blueberries kanye nama-strawberry konke ukukhetha okuhle kakhulu.

Ekupheleni kosuku, izithelo zinomsoco kakhulu, kepha aziqukethe izakhamzimba ezibalulekile ongeke uzithole kokunye ukudla, njengemifino.

Uma ukhetha ukulandela ukudla kwe-ketogenic futhi unqande kakhulu ukudla kwakho kwe-carb, kuhle ukugwema izithelo inqobo nje uma uthola lezo zinhlanzeko kokunye ukudla.

Kubo bonke abanye abantu, izithelo zingaba futhi kufanele zibe yingxenye yokudla okunempilo okune-carb ephansi.

Izithelo zingaba yingxenye enempilo yokudla okune-carb ephansi. Kodwa-ke, abantu abalandela ukudla okuphansi kakhulu kwe-carb ketogenic bangafuna ukugwema izithelo.

Kungenzeka Yini Ukudla Izithelo Eziningi?

Kukhonjisiwe ukuthi izithelo zikulungele, kepha ingabe "ngokweqile" kungaba yingozi? Okokuqala, lapho udla okuphelele izithelo, kunzima ukudla kakhulu. Lokhu kungenxa yokuthi izithelo ziphezulu kakhulu emanzini nasefayibha, okubenza bagcwalise ngokumangazayo - kuze kube seqophelweni lapho ungahle uzizwe ugcwele ngemuva kocezu olulodwa.

Ngenxa yalokhu, kunzima kakhulu ukudla izithelo eziningi nsuku zonke. Eqinisweni, abantu baseMelika abangaphansi koyedwa kwabayishumi bahlangabezana ne- ubuncane izincomo zezithelo zansuku zonke ().

Noma kungenzeki ukuthi ukudla izithelo eziningi ngosuku ngalunye, izifundo ezimbalwa zihlolisise imiphumela yokudla ama-servings angama-20 usuku ngalunye.

Kwesinye isifundo, abantu abayi-10 badle izithelo ezingama-20 ngosuku ngamaviki amabili futhi abahlangabezananga nemiphumela emibi ().

Esifundweni esikhudlwana, abantu abayi-17 badle izithelo ezingama-20 ngosuku ngezinyanga ezimbalwa ngaphandle kwemiphumela emibi ().

Eqinisweni, abacwaningi baze bathola nezinzuzo ezikhona zezempilo. Yize lezi zifundo zincane, zinikeza isizathu sokukholelwa ukuthi izithelo ziphephile ukudliwa nganoma yisiphi isamba.

Ekupheleni kosuku, uma udla izithelo uze uzizwe usuthi, cishe akunakwenzeka ukudla “kakhulu.” Noma kunjalo, kubalulekile ukuthi wazi ukuthi isithelo kufanele sidliwe njengengxenye yokudla okunomsoco ofaka okunye okunye ukudla okuphelele.

Kumuntu ojwayelekile, izithelo ziphephile cishe kunoma yiliphi inani. Ngaphandle kokuthi unokungabekezelelani noma ulandela ukudla okune-carb ephansi kakhulu noma i-ketogenic, asikho ngempela isizathu sokunciphisa ukudla kwakho.

Zingakanani Izithelo Ezikahle?

Yize kungenzeka ukuthi udle okunempilo ngenkathi udla izithelo ezincane kakhulu noma eziningi, inani elifanele lilele ndawo ndawo phakathi.

Isincomo esijwayelekile sokudla izithelo nemifino okungenani ama-gramu angama-400 ngosuku, noma ama-servings amahlanu wamagremu angama-80 ().

Ukunikezwa okukodwa kuka-80-gram kulingana nocezu oluncane olucishe lulingane nebhola lethenisi. Izithelo nemifino engalinganiswa ngenkomishi, ukukhonza kuyinkomishi eyodwa.

Lesi sincomo sisuselwa eqinisweni lokuthi ukudla izithako nemifino ezinhlanu nsuku zonke kuhlotshaniswa nengozi ephansi yokufa ezifweni ezinjengesifo senhliziyo, unhlangothi nomdlavuza ().

Ukuhlaziywa okukodwa okukhulu kwezifundo zesayensi eziyi-16 kuthole ukuthi ukudla ama-servings angaphezu kwamahlanu ngosuku akunikezi nzuzo eyengeziwe ().

Kodwa-ke, okunye ukubuyekezwa okuhlelekile kwezifundo zesayensi ezingama-95 kuthole ubungozi besifo esiphansi kunazo zonke kuma-800 amagremu, noma ama-10 servings ansuku zonke (51).

Khumbula ukuthi lezi zifundo zibheke zombili izithelo futhi imifino. Uma ucabanga ukuthi uhhafu walezi zisetshenziswa uvela ezithelweni, kufanele udle phakathi kwezinsiza ezimbili kuya kweziyisihlanu zezithelo nsuku zonke.

Izincomo ezivela kwiziphathimandla zezempilo ezahlukahlukene ziyahlukahluka kancane, kepha ngokuvamile zibonakala zihambisana nocwaningo lwamanje.

Isibonelo, imihlahlandlela yoMnyango Wezolimo wase-United States (USDA) incoma ukuthi umuntu omdala ovamile adle izithelo ezimbili ngosuku, kuyilapho i-American Heart Association (AHA) incoma ukuthi abantu abadala badle izithelo ezine kuya kwezinhlanu ngosuku.

Ucwaningo oluningi lukhombisa izinzuzo zezempilo ngezithelo ezimbili kuya kwezihlanu zezithelo ngosuku. Kodwa-ke, kubonakala sengathi akukho monakalo ekudleni okungaphezu kwalokho.

Okusemqoka

Ukudla izithelo eziphelele kuthuthukisa impilo enhle futhi kunganciphisa ingozi yezifo eziningi ezimbi.

Ngaphandle kokuthi ulandela ukudla kwe-ketogenic noma unohlobo oluthile lokungabekezelelani, asikho ngempela isizathu sokunciphisa inani lezithelo ozidlayo.

Ngenkathi ucwaningo oluningi lukhombisa ukuthi inani elilungile yizithelo ezimbili kuya kwezinhlanu zezithelo ngosuku, kubonakala kungekho monakalo ekudleni okuningi.