Unganciphisa Kanjani Isisindo Ngokushesha: Izinyathelo Ezi-3 Ezilula, Ezisuselwa kuSayensi

-Delile

• 1. Nciphisa ama-carbs acwengekile
• 2. Yidla amaprotheni, amafutha nemifino
• Amaprotheni
• Imithombo yamaprotheni enempilo ifaka phakathi:
• I-carb ephansi nemifino eluhlaza eluhlaza
• Imifino ukufaka i-carb ephansi noma izinhlelo zokudla ikhalori eliphansi:
• Amafutha anempilo
• 3. Hambisa umzimba wakho
• Kuthiwani ngama-calories nokulawulwa kwesabelo?
• Amathiphu we-9 wokunciphisa isisindo
• Imibono yokudla eyisampula yokwehlisa isisindo ngokushesha
• Imibono yokudla kwasekuseni
• Imibono yokudla kwasemini
• Imibono yesidlo sakusihlwa
• Imibono yokudla okulula
• Uzolahlekelwa isisindo ngokushesha okungakanani?
• Okubalulekile

Uma udokotela wakho ekuncoma, kunezindlela zokwehlisa isisindo ngokuphepha. Ukwehla kwesisindo okungaguquki kwamakhilogremu ayi-1 kuye kwayi-2 ngeviki kunconyelwa ukuphathwa kwesisindo okusebenza isikhathi eside kakhulu.

Lokho kusho ukuthi, izinhlelo eziningi zokudla zikushiya uzizwe ulambile noma unganelisekile. Lezi izizathu ezinkulu zokuthi kungani ungakuthola kunzima ukunamathela kuhlelo lokudla olunempilo.

Kodwa-ke, akuyona yonke indlela yokudla enalo mphumela. Ukudla okuphansi kwe-carb nokudla okuphelele, ukudla okunama-khalori aphansi kuyasebenza ekwehliseni isisindo futhi kungaba lula ukunamathela kunokunye ukudla.

Nazi ezinye izindlela zokwehlisa isisindo ezisebenzisa ukudla okunempilo, ama-carbs angaphansi, futhi ahlose uku:

• ukunciphisa isifiso sakho sokudla
• kubangele ukulahlekelwa isisindo esisheshayo
• thuthukisa impilo yakho ye-metabolic ngasikhathi sinye

1. Nciphisa ama-carbs acwengekile

Enye indlela yokwehlisa isisindo ngokushesha ukunciphisa ushukela nesitashi, noma ama-carbohydrate. Lokhu kungaba ngecebo lokudla eliphansi le-carb noma ngokunciphisa ama-carbs acwengekile bese ubeka okusanhlamvu okuphelele esikhundleni sawo.

Uma wenza lokho, amazinga akho endlala ayancipha, futhi ngokuvamile ugcina usudla ama-calories ambalwa (1).

Ngecebo lokudla eliphansi le-carb, uzosebenzisa ukushisa amafutha agcinwe amandla esikhundleni se-carbs.

Uma ukhetha ukudla ama-carbs ayinkimbinkimbi njengamabele aphelele kanye nokushoda kwekhalori, uzohlomula nge-fiber ephezulu bese uwagaya kancane. Lokhu kubenza bagcwalise ngokwengeziwe ukugcina unelisekile.

Ucwaningo lwango-2020 luqinisekisile ukuthi ukudla okuphansi kakhulu kwe-carbohydrate kwakusiza ekwehliseni isisindo kubantu abadala (2).

Ucwaningo luphakamisa nokuthi ukudla okuphansi kwe-carb kunganciphisa ukudla, okungaholela ekudleni ama-calories ambalwa ngaphandle kokucabanga ngakho noma ukuzizwa ulambile (3).

Qaphela ukuthi imiphumela yesikhathi eside yokudla okuphansi kwe-carb isacwaningwa. Kungaba nzima futhi ukunamathela ekudleni okuphansi kwe-carb, okungaholela ekudleni kwe-yo-yo kanye nempumelelo encane ekugcineni isisindo esinempilo.

Kukhona ukwehla okungahle kwenzeke ekudleni okuphansi kwe-carb okungaholela endleleni ehlukile. Ukudla okuncishisiwe kwekhalori nakho kungaholela ekunciphiseni isisindo futhi kube lula ukukugcina isikhathi eside.

Uma ukhetha indlela yokudla egxile ezinhlamvwini ezigcwele kuma-carbs acwengekile, ucwaningo lwango-2019 luhlanganise okusanhlamvu okuphelele okuphelele nenkomba yomzimba ephansi (BMI) ().

Ukuze unqume indlela engcono kakhulu yokwehlisa isisindo, thintana nodokotela wakho ukuthola izincomo.

Ukunciphisa ushukela namastashi, noma ama-carbs, ekudleni kwakho kungasiza ekunciphiseni isifiso sakho sokudla, kwehlise amazinga akho e-insulin, futhi kukwenze wehle nesisindo.

Kepha imiphumela yesikhathi eside yokudla okuphansi kwe-carb ayikaziwa. Ukudla okuncishisiwe kwekhalori kungasimama kakhulu.

2. Yidla amaprotheni, amafutha nemifino

Isikhathi ngasinye sokudla kwakho kufanele sibandakanye:

• umthombo wamaprotheni
• umthombo ononile
• imifino
• ingxenye encane yama-carbohydrate ayinkimbinkimbi, njengokusanhlamvu okuphelele

Ukuze ubone ukuthi ungahlanganisa kanjani ukudla kwakho, hlola:

• lolu hlelo lokudla oluphansi lwe-carb
• lolu hlelo lokudla kwekhalori oluphansi
• lezi zinhlu zokupheka kwe-carb eziphansi eziyi-101 kanye nokudla okuphansi kwekhalori

Amaprotheni

Ukudla inani elinconyiwe lamaprotheni kubalulekile ukusiza ukugcina impilo yakho nobukhulu bemisipha ngenkathi ulahla isisindo ().

Ubufakazi buveza ukuthi ukudla amaprotheni anele kungathuthukisa ubungozi be-cardiometabolic, isifiso sokudla, nesisindo somzimba, (,,).

Nakhu ukuthi unganquma kanjani ukuthi udinga ukudla okungakanani ngaphandle kokudla kakhulu. Ziningi izinto ezinquma izidingo zakho ezithile, kepha imvamisa, umuntu ojwayelekile udinga ():

• 56-91 amagremu ngosuku kowesilisa ojwayelekile
• 46-75 amagremu ngosuku kowesifazane ojwayelekile

Ukudla okunamaprotheni anele nakho kungasiza:

• ukunciphisa izifiso nemicabango engalawuleki ngokudla ngama-60%
• ukunciphisa isifiso sokudla ebusuku ngesigamu
• kukwenze uzizwe ugcwele

Kwesinye isifundo, abantu abadla amaprotheni aphezulu badle ama-calories angu-441 ambalwa ngosuku (,).

Imithombo yamaprotheni enempilo ifaka phakathi:

• inyama: yenkomo, inkukhu, ingulube, newundlu
• inhlanzi nokudla kwasolwandle: salmon, trout, kanye nezimfanzi
• amaqanda: amaqanda aphelele ane-yolk
• amaprotheni asuselwa ezitshalweni: ubhontshisi, imidumba, i-quinoa, i-tempeh, ne-tofu

I-carb ephansi nemifino eluhlaza eluhlaza

Ungesabi ukulayisha ipuleti lakho ngemifino eluhlaza eluhlaza. Zigcwele izakhi zomzimba, futhi ungadla amanani amakhulu kakhulu ngaphandle kokwandisa kakhulu ama-calories nama-carbs.

Imifino ukufaka i-carb ephansi noma izinhlelo zokudla ikhalori eliphansi:

• i-broccoli
• ukholifulawa
• isipinashi
• utamatisi
• i-kale
• Amahlumela eBrussels
• iklabishi
• I-Swiss chard
• ulethisi
• ikhukhamba

Amafutha anempilo

Ungesabi ukudla amafutha.

Umzimba wakho usadinga amafutha anempilo noma ngabe ukhetha muphi uhlelo lokudla. Amafutha omnqumo namafutha we-avocado yizinqumo ezinhle zokufaka ohlelweni lwakho lokudla.

Amanye amafutha afana nebhotela namafutha kakhukhunathi kufanele asetshenziswe ngokulinganisela kuphela ngenxa yokuqukethwe kwawo okunamafutha aphakeme ().

Hlanganisa ukudla ngakunye kumthombo wamaprotheni, umthombo onempilo wamafutha, i-carb eyinkimbinkimbi nemifino.

Imifino eluhlaza engamacembe iyindlela enhle yokuqoqa ukudla okunama-calories aphansi nezakhi eziningi zomsoco.

3. Hambisa umzimba wakho

Ukuzivocavoca, yize kungadingeki ukunciphisa umzimba, kungakusiza ulahlekelwe isisindo ngokushesha okukhulu. Ukuphakamisa izinsimbi kunezinzuzo ezinhle ngokukhethekile.

Ngokuphakamisa izinsimbi, uzoshisa amakhalori amaningi futhi uvimbele imetabolism yakho ekunciphiseni ijubane, okuwumphumela ohlangothini ovamile wokunciphisa umzimba (13,,).

Zama ukuya ejimini kathathu noma kane ngesonto ukuze uphakamise izinsimbi. Uma umusha ejimini, cela iseluleko kumqeqeshi. Qinisekisa ukuthi udokotela wakho uyazi noma yiziphi izinhlelo ezintsha zokuzivocavoca umzimba.

Uma ukuphakamisa izinsimbi akuyona inketho yakho, ukwenza okunye ukusebenzisa i-cardio njengokuhamba, ukugijima, ukugijima, ukuhamba ngebhayisikili, noma ukubhukuda kunenzuzo enkulu yokwehlisa isisindo nempilo ejwayelekile.

Kokubili i-cardio nokuphakamisa izinsimbi kungasiza ekunciphiseni isisindo.

Ukumelana nokuqeqeshwa, njengokuphakamisa izinsimbi, kuyindlela enhle yokwehlisa isisindo. Uma lokho kungenzeki, ukusebenzisa i-cardio nakho kuyasebenza.

Khetha okukugcinayo.

Kuthiwani ngama-calories nokulawulwa kwesabelo?

Uma ukhetha uhlelo lokudla okuphansi lwe-carb, akudingekile ukubala ama-calories inqobo nje uma ugcina ukudla kwakho kwe-carb kuphansi kakhulu futhi unamathela kumaprotheni, amafutha, nemifino ephansi ye-carb.

Uma uzithola ungalahli isisindo, ungahle uthande ukulandela umkhondo wama-calories akho ukuze ubone ukuthi lokho kuyimbangela yini.

Uma unamathela kokushodayo kwekhalori ukuze unciphise isisindo, ungasebenzisa i-calculator yamahhala ye-intanethi enjengale.

Faka ubulili bakho, isisindo, ubude, namazinga womsebenzi. I-calculator izokutshela ukuthi mangaki amakhalori ongawadla ngosuku ukugcina isisindo sakho, ukunciphisa isisindo, noma ukunciphisa isisindo ngokushesha.

Ungalanda futhi izinto zokubala zekhalori ezisebenziseka kalula, ezivela kumawebhusayithi nasezitolo zohlelo lokusebenza. Nalu uhlu lwamatafula ama-5 wamakhalori ongawazama.

Qaphela ukuthi ukudla amakhalori ambalwa kakhulu kungaba yingozi futhi kungaphumeleli kakhulu ekunciphiseni isisindo. Hlela ukunciphisa amakhalori akho ngenani elizinzile nelinempilo ngokususelwa kusincomo sikadokotela wakho.

Ukubala amakhalori akuvamile ukuthi kudingeke ukunciphisa umzimba kuhlelo lokudla oluphansi lwe-carb. Kepha uma ungalahli isisindo noma kuhlelo lokudla olunamakholori olwehlisiwe, ukubalwa kwekhalori kungasiza.

Amathiphu we-9 wokunciphisa isisindo

Nawa amanye amathiphu ayi-9 okunciphisa isisindo ngokushesha:

1. Yidla isidlo sasekuseni esinamaprotheni amaningi. Ukudla isidlo sasekuseni esinamaprotheni amaningi kungasiza ekunciphiseni izifiso nokudla ikhalori usuku lonke (,).
2. Gwema iziphuzo ezinoshukela nejusi yezithelo. Amakholori angenalutho avela kushukela awusizo emzimbeni wakho futhi angavimba ukuncipha kwesisindo (, 19).
3. Phuza amanzi ngaphambi kokudla. Ucwaningo oluthile lukhombisile ukuthi amanzi okuphuza ngaphambi kokudla anciphise ukungena kwekhalori futhi angasebenza ekuphathweni kwesisindo ().
4. Khetha ukudla okunomsoco okwehlisa isisindo. Okunye ukudla kungcono ekunciphiseni isisindo kunezinye. Nalu uhlu lokudla okunempilo kwesisindo-ukulahleka-okunobungane.
5. Yidla i-fiber encibilikayo. Ucwaningo lukhombisa ukuthi imicu encibilikayo ingakhuthaza ukulahleka kwesisindo. Izithasiselo ze-fiber njenge-glucomannan nazo zingasiza (,, 23).
6. Phuza ikhofi noma itiye. Ukusetshenziswa kwe-caffeine kungakhuphula imetabolism yakho (, 25).
7. Ukudla kwakho kusekelwe ekudleni okuphelele. Ziyimiqemane, zigcwalisa ngokwengeziwe, futhi mancane kakhulu amathuba okubanga ukudla ngokweqile kunokudla okusetshenzwe.
8. Yidla kancane. Ukudla ngokushesha kungaholela ekutholeni isisindo ngokuhamba kwesikhathi, ngenkathi ukudla kancane kukwenza uzizwe ugcwele futhi kukhulise ama-hormone anciphisa isisindo ().
9. Lala kahle. Ukulala kubalulekile ngezizathu eziningi, futhi ukulala kabi kungenye yezinto eziyingozi kakhulu ekutholeni isisindo (27, 28, 29).

Ukuze uthole amathiphu amaningi ngokulahleka kwesisindo, funda ngamathiphu wemvelo wokunciphisa umzimba lapha.

Ukudla ukudla okuphelele, amaprotheni aphezulu, i-fiber encibilikayo, noshukela omncane kungakusiza wehlise isisindo esithe xaxa. Ungakhohlwa ukulala kahle ebusuku, futhi.

Imibono yokudla eyisampula yokwehlisa isisindo ngokushesha

Lezi zinhlelo zesampula zokudla yi-carb ephansi, evimbela ama-carbs kuma-carb angama-20-50 ngosuku. Isidlo ngasinye kufanele sibe namaprotheni, amafutha anempilo, nemifino.

Uma ungathanda ukunciphisa umzimba ngenkathi udla ama-carbs ayinkimbinkimbi, engeza ezinye izinhlamvu eziphelele ezinjenge:

• quinoa
• i-oats ephelele
• ukolweni wonke
• bran
• rye
• ibhali

Imibono yokudla kwasekuseni

• iqanda eliboshelwe nge-avocado elisikiwe nohlangothi lwamajikijolo
• isipinashi, amakhowe, ne-feta quiche engenamakhasi
• i-smoothie eluhlaza enesipinashi, ukwatapheya, nobisi lwamantongomane nohlangothi lweshizi
• i-yogurt yama-Greek engenashukela enamajikijolo nama-alimondi

Imibono yokudla kwasemini

• i-salmon ebhemayo nge-avocado nohlangothi lwe-asparagus
• ulethisi ogoqwe ngenkukhu eyosiwe, ubhontshisi omnyama, upelepele obomvu ne-salsa
• isaladi ye-kale nesipinashi nge-tofu eyosiwe, ama-chickpeas, ne-guacamole
• Ukugoqwa kwe-BLT ngezinduku zesilimo esidliwayo esinamagatsha anamanzi nebhotela lamantongomane

Imibono yesidlo sakusihlwa

• enchilada isaladi nenkukhu, upelepele, umango, ukwatapheya nezinongo
• i-ground turkey bhaka ngamakhowe, u-anyanisi, upelepele noshizi
• isaladi le-antipasto nobhontshisi omhlophe, i-asparagus, ukhukhamba, uwoyela womnqumo, neParmesan
• ukholifulawa othosiwe one-tempeh, amahlumela eBrussels, namantongomane kaphayini
• i-salmon ebhakwe nge-ginger, uwoyela we-sesame, ne-zucchini eyosiwe

Imibono yokudla okulula

• ukholifulawa hummus nemifino
• umzila onempilo owenziwe ekhaya uhlangana namantongomane nezithelo ezomisiwe
• ama-chip endala
• i-cottage shizi enesinamoni nefilakisi
• izinkukhu ezosiwe ezibabayo
• Imbewu yethanga eyosiwe
• izikhwama ze-tuna
• i-edamame eshubile
• ama-strawberry ne-brie

Uzolahlekelwa isisindo ngokushesha okungakanani?

Ungalahlekelwa isisindo esingamakhilogremu angu-5-10 (2.3-4.5 kg) wesisindo - kwesinye isikhathi ngaphezulu - esontweni lokuqala lohlelo lokudla bese wehlisa isisindo ngokungaguquki ngemuva kwalokho. Isonto lokuqala imvamisa ukulahleka kwawo womabili amafutha omzimba namanzi.

Uma umusha ekudleni, ukwehla kwesisindo kungenzeka ngokushesha okukhulu. Isisindo esengeziwe okufanele usilahle, uzosilahla ngokushesha okukhulu.

Ngaphandle kokuthi udokotela wakho asikisele ngenye indlela, ukulahla amakhilogremu ayi-1-2 ngesonto imvamisa kuyimali ephephile. Uma uzama ukunciphisa isisindo ngokushesha kunalokho, khuluma nodokotela wakho ngezinga eliphephile lokunciphisa ikhalori.

Ngaphandle kokwehla kwesisindo, ukudla okuphansi kwe-carb kungathuthukisa impilo yakho ngezindlela ezimbalwa, yize imiphumela yesikhathi eside ingaziwa:

• amazinga kashukela egazini avame ukwehla kakhulu ekudleni okuphansi kwe-carb (30)
• Ama-triglycerides ajwayele ukwehla (31)
• I-cholesterol ye-LDL (embi) iyehla ()
• umfutho wegazi uthuthuka kakhulu ()

Ezinye izinhlobo zokudla ezinciphisa amakhalori futhi zikhulise ukudla okuphelele nazo zihlotshaniswa namamaki we-metabolic athuthukisiwe nokuguga okuhamba kancane (34,,). Ekugcineni, ungathola ukudla okunomsoco okubandakanya ama-carbohydrate ayinkimbinkimbi okusimeme ngokwengeziwe.

Isisindo esibalulekile singalahleka ku-carb ephansi noma ekudleni okuphansi kwekhalori, kepha ijubane lincike kumuntu ngamunye.

Ukwehla kwesisindo okujwayelekile kungathuthukisa izimpawu ezithile zezempilo, njengoshukela wegazi namazinga we-cholesterol.

Okubalulekile

Ngokunciphisa ama-carbs noma ukufaka ama-carbs ahlanjululwe ngama-carbs ayinkimbinkimbi, cishe uzothola ukuhla kwesifiso nendlala. Lokhu kususa izizathu eziyinhloko ngokuvamile kunzima ukugcina uhlelo lokulahlekelwa isisindo.

Nge-carb ephansi esimeme noma uhlelo lokudla lwekhalori oluphansi, ungadla ukudla okunempilo uze usuthe bese ulahlekelwa inani elikhulu lamafutha.

Ukwehla kokuqala kwesisindo samanzi kungaholela ekwehliseni esikalini kungakapheli izinsuku ezimbalwa. Ukulahleka kwamafutha kuthatha isikhathi eside.

Funda le ndatshana ngeSpanishi.