Ingabe Izithelo Zilungile Noma Zimbi Empilweni Yakho? Iqiniso Elimnandi

-Delile

• Ushukela Oweqile Kubi, Kepha Imiphumela Yawo Ixhomeke Kokuqukethwe
• Izithelo Futhi Ziqukethe I-Fibre, Amanzi Nokumelana Okubalulekile Kokuhlafuna
• Izithelo Ziqukethe Amafayibha Amaningi, Amavithamini, Amaminerali kanye nama-Antioxidants
• Izifundo eziningi zikhombisa izinzuzo zezempilo
• Ukudla Izithelo Kungakusiza Ukwehlisa Isisindo
• Isikhathi Sokugwema Izithelo
• Iziphuzo Zezithelo Nezithelo Ezomisiwe Kufanele Zilinganiselwe
• Okusemqoka

"Yidla izithelo nemifino eyengeziwe."

Lesi mhlawumbe isincomo sezempilo esivame kakhulu emhlabeni.

Wonke umuntu uyazi ukuthi izithelo ziphilile - zingokoqobo, ukudla okuphelele.

Iningi lazo futhi zilula kakhulu. Abanye abantu bakubiza ngokuthi "ukudla okusheshayo kwemvelo" ngoba kulula kakhulu ukuphatha nokupheka.

Kodwa-ke, izithelo ziba noshukela omningi uma kuqhathaniswa nokunye ukudla okuphelele.

Ngalesi sizathu, ungazibuza ukuthi ngabe baphile kahle ngempela. Lo mbhalo usikhanyisela ngale ndaba.

Ushukela Oweqile Kubi, Kepha Imiphumela Yawo Ixhomeke Kokuqukethwe

Ubufakazi obuningi bukhombisile ukuthi ukudla ngokweqile ushukela owengeziwe kuyingozi (,,).

Lokhu kufaka ushukela wetafula (i-sucrose) nesiraphu yommbila ephezulu-fructose, yomibili engaba yingxenye yeshukela, uhhafu we-fructose.

Isizathu esisodwa sokuthi ukudla ushukela okwengezwe ngokweqile kuyingozi yimiphumela emibi ye-fructose lapho isetshenziswa kakhulu.

Abantu abaningi manje bakholelwa ukuthi ngenxa yokuthi ushukela ongeziwe mubi, kufanele kufane kusebenza nasezithelweni, eziqukethe ne-fructose.

Kodwa-ke, lokhu kungumbono oyiphutha. I-Fructose iyingozi kuphela ngamanani amakhulu, futhi kunzima ukuthola inani eleqile le-fructose ezithelweni.

Ubufakazi bukhombisa ukuthi i-fructose ingadala ingozi uma idliwe ngokweqile. Kodwa-ke, ayikho i-fructose eyanele esithelweni engadala ukukhathazeka.

Izithelo Futhi Ziqukethe I-Fibre, Amanzi Nokumelana Okubalulekile Kokuhlafuna

Ukudla izithelo zonke, cishe akunakwenzeka ukudla i-fructose eyanele ukudala ingozi.

Izithelo zilayishwa nge-fiber, amanzi futhi zinokumelana okubalulekile kokuhlafuna.

Ngalesi sizathu, izithelo eziningi (njengama-apula) zithatha isikhashana ukudla nokugaya, okusho ukuthi i-fructose ishaya isibindi kancane.

Futhi, izithelo zigcwalisa ngendlela emangalisayo. Iningi labantu lizozizwa linelisekile ngemuva kokudla i-aphula elilodwa elikhulu, eliqukethe amagremu angama-23 kashukela, ayi-13 awo i-fructose (4).

Qhathanisa lokho nebhodlela lama-ounce ayi-16 e-Coke, aqukethe amagremu angama-52 kashukela, ama-30 awo i-fructose, futhi angenayo inzuzo yokudla okunempilo (5).

I-apula elilodwa lingakwenza uzizwe ugcwele futhi ungathambekele ekudleni ukudla okuningi. Ngakolunye uhlangothi, ibhodlela le-soda linokusutha okuxakile futhi abantu abalikhokhi ushukela ngokudla ukudla okuncane ().

Lapho i-fructose ishaya isibindi sakho ngokushesha futhi ngamanani amakhulu, njengoba kwenzeka lapho uphuza i-soda, ingaba nemiphumela emibi yezempilo ngokuhamba kwesikhathi.

Kodwa-ke, lapho ishaya isibindi sakho kancane futhi ngamanani amancane, njengoba kwenzeka lapho udla i-apula, umzimba wakho uhleleke kahle ukuze usebenzise i-fructose kalula.

Ngenkathi ukudla ushukela omningi owengeziwe kuyingozi kubantu abaningi, okufanayo akusebenzi esithelweni.

Izithelo zonke zithatha isikhathi ukuhlafuna nokugaya. Ngenxa yalokhu, uzizwa ugcwele futhi umzimba wakho ungabekezelela kalula inani elincane le-fructose.

Izithelo Ziqukethe Amafayibha Amaningi, Amavithamini, Amaminerali kanye nama-Antioxidants

Vele, izithelo azingaphezu nje kwezikhwama ezinamanzi ze-fructose.

Kukhona izakhi zomzimba eziningi ezibalulekile empilweni. Lokhu kufaka i-fiber, amavithamini namaminerali, kanye nenqwaba yama-antioxidants namanye ama-compounds ezitshalo.

I-Fibre, ikakhulukazi i-fiber encibilikayo, inezinzuzo eziningi, kufaka phakathi amazinga we-cholesterol ancishisiwe, ukuncipha kokumunca ama-carbs nokwanda kwesatiety. Futhi, ucwaningo lukhombisile ukuthi i-fiber encibilikayo ingakusiza ulahlekelwe isisindo (,, 9,).

Ngaphezu kwalokho, izithelo zivame ukuba namavithamini namaminerali amaningi abantu abaningi abangatholi ngokwanele, kufaka phakathi i-vitamin C, i-potassium ne-folate.

Vele, "isithelo" liyiqembu lonke lokudla. Kunezinkulungwane zezithelo ezidliwayo ezahlukahlukene ezitholakala endalweni, futhi izingoma zazo zomsoco zingahluka kakhulu.

Ngakho-ke, uma ufuna ukukhulisa imiphumela yezithelo 'yezithelo, gxila kulabo abacebile ngezakhamzimba. Zama izithelo ngesikhumba esithe xaxa.

Isikhumba sezithelo ngokuvamile sicebe kakhulu kuma-antioxidants ne-fiber. Lesi yisizathu sokuthi amajikijolo, anenani elikhulu lesikhumba, i-gram yegremu, abhekwa njengaphilile kunezithelo ezinkulu.

Kuwumqondo omuhle futhi ukushintsha izinto udle izithelo ezahlukahlukene ngoba izithelo ezahlukahlukene zinezakhamzimba ezahlukahlukene.

Izithelo ziqukethe inani elikhulu lezakhamzimba ezibalulekile, kufaka phakathi i-fiber, amavithamini, amaminerali kanye nama-antioxidants ahlukahlukene kanye nezinhlanganisela zezitshalo.

Izifundo eziningi zikhombisa izinzuzo zezempilo

Izifundo eziningi zokubheka zikhombisile ukuthi abantu abadla izithelo nemifino eningi basengozini ephansi yezifo ezahlukahlukene.

Izifundo eziningi zihlanganisa izithelo nemifino, kuyilapho ezinye zibheka izithelo kuphela.

Ukubuyekezwa okukodwa kwezifundo eziyisishiyagalolunye kwathola ukuthi ingxenye ngayinye yansuku zonke yezithelo ezisetshenzisiwe yehlisa ubungozi besifo senhliziyo ngo-7% ().

Futhi, ucwaningo olufaka abantu abadala base-US abayi-9,665 luthole ukuthi ukudla izithelo nemifino okuphezulu kuhlotshaniswa nengozi ephansi engama-46% yesifo sikashukela kwabesifazane, kepha bekungekho mehluko emadodeni (12).

Ngaphezu kwalokho, isifundo esisodwa esasibheka izithelo nemifino ngokwehlukana sathola ukuthi imifino yayihlotshaniswa nengozi encishisiwe yomdlavuza webele, kodwa lokhu akusebenzi kuzithelo (13).

Ezinye izifundo eziningi zikhombisile ukuthi ukudla izithelo nemifino kuhlotshaniswa nengozi ephansi yokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi - okuyizimbangela ezimbili ezihamba phambili zokufa kwabantu emazweni aseNtshonalanga (,).

Ucwaningo olulodwa lubheke ukuthi izinhlobo ezahlukene zezithelo ziyithinta kanjani ingozi yesifo sikashukela sohlobo 2. Labo ababedla amagilebhisi amaningi, ama-apula kanye nohlaza okwesibhakabhaka babesengozini ephansi kakhulu, ngamajikijolo anamandla amakhulu ().

Kodwa-ke, inkinga eyodwa ngezifundo zokubuka ukuthi abakwazi ukufakazela ukuthi izinhlangano abazibonayo zingubudlelwano obuqondile obuyimbangela.

Abantu abadla izithelo eziningi bathambekele ekuqapheliseni impilo, bangabhemi kakhulu futhi bavame ukuzivocavoca umzimba.

Lokho kusho ukuthi, izilingo ezimbalwa ezilawulwa ngokungahleliwe (izivivinyo zabantu zangempela) zikhombisile ukuthi ukwanda kokudla izithelo kunganciphisa umfutho wegazi, kunciphise ukucindezeleka okwenziwe nge-oxidative futhi kuthuthukise ukulawulwa kwe-glycemic kubantu abanesifo sikashukela (17,).

Sekukonke, kubonakala kucace kudatha ukuthi izithelo zinezinzuzo ezibalulekile zezempilo.

Ubufakazi obuningi bukhombisa ukuthi ukudla izithelo okuphezulu kuhlotshaniswa nengozi ephansi yezifo ezinzima ezifana nesifo senhliziyo, isifo sohlangothi kanye nohlobo lwesibili sikashukela.

Ukudla Izithelo Kungakusiza Ukwehlisa Isisindo

Kuvame ukukhohlwa ukuthi izithelo zigcwalisa ngendlela emangalisayo.

Ngenxa yokuqukethwe kwawo kwefayibha namanzi nokuhlafuna okubanzi okubandakanyekile ekudleni, izithelo ziyasutha kakhulu.

Inkomba yokusutha isilinganiso sokuthi ukudla okwehlukene kuneqhaza elingakanani emizweni yokugcwala.

Izithelo ezinjengama-aphula namawolintshi ziphakathi kokudla okuphezulu kakhulu okuhloliwe, okugcwaliswa kakhulu kunenkomo namaqanda ().

Lokhu kusho ukuthi uma ukwandisa ukudla kwakho kwama-apula noma amawolintshi, cishe uzozizwa ugcwele kangangokuba uzodla ngokuzenzakalela okunye ukudla.

Kukhona futhi nesifundo esisodwa esithakazelisayo esibonisa ukuthi izithelo zingasiza kanjani ekwehliseni isisindo ().

Kulolu cwaningo lwezinyanga eziyisithupha, abesilisa abayisishiyagalolunye badle ukudla okuqukethe izithelo kuphela (ama-calories angama-82%) namantongomane (ama-calories angu-18%).

Akumangalisi ukuthi la madoda alahlekelwe isisindo esikhulu. Labo ababekhuluphele ngokweqile balahlekelwa ngisho nangaphezu kwalabo ababesesisindo esinempilo.

Sekukonke, unikezwe imiphumela enamandla izithelo ezingaba nayo ekusuthweni, kubonakala kunenzuzo ukufaka okunye ukudla, ikakhulukazi ukudla okungenamsoco, ngezithelo ezizokusiza wehlise isisindo esikhathini eside esizayo.

Izithelo ezinjengama-aphula namawolintshi ziphakathi kokudla okugcwalisa kakhulu ongakudla. Ukudla okuningi kufanele kuholele ekwehliseni okuzenzakalelayo kokudla kwekhalori futhi ekugcineni, ukwehlisa isisindo.

Isikhathi Sokugwema Izithelo

Yize isithelo siphilile kubantu abaningi, kunezizathu ezithile zokuthi kungani abanye kungadingeka basigweme.

Enye ukungabekezelelani. Isibonelo, ukudla izithelo kungadala izimpawu zokugaya ukudla kubantu abane-and ukungabekezelelani kuma-FODMAP.

Esinye isizathu siwukudla okune-carb ephansi kakhulu noma i-ketogenic. Inhloso eyinhloko yalezi zidlo ukunciphisa ukudla kwe-carb ngokwanele ukuze ubuchopho buqale ukusebenzisa kakhulu imizimba ye-ketone kaphethiloli esikhundleni se-glucose.

Ukuze lokhu kwenzeke, kuyadingeka ukuthi uvimbele ama-carbs abe ngaphansi kwama-gramu angama-50 ngosuku, kwesinye isikhathi aze afinyelele ku-20-30 amagremu.

Njengoba kunikezwe ukuthi ucezu olulodwa lwesithelo lungaqukatha ngaphezu kwama-gramu angama-20 ama-carbs, kusobala ukuthi izithelo azikufanele ukudla okunjalo. Ngisho nocezu olulodwa lwesithelo ngosuku lungakukhipha kalula ku-ketosis.

Izizathu eziyinhloko zokugwema izithelo zifaka ukungabekezelelani okufanelekile noma ukuba ekudleni okuphansi kakhulu noma ekudleni ketogenic.

Iziphuzo Zezithelo Nezithelo Ezomisiwe Kufanele Zilinganiselwe

Noma izithelo eziphelele ziphilile kubantu abaningi, gwema ukubhebhana nejusi yezithelo noma izithelo ezomisiwe.

Iningi leziphuzo zezithelo emakethe alikho ngisho neziphuzo "zangempela" zezithelo. Ziqukethe amanzi ahlanganiswe nohlobo oluthile lokugxila kanye neqembu lonke likashukela ongeziwe.

Kepha noma ngabe uthola i-100% ijusi yezithelo yangempela, gcina ukudla okulingene.

Kukhona ushukela omningi kujusi wezithelo, cishe njengesiphuzo esinoshukela oshukela.

Kodwa-ke, akukho ukumelana nefayibha nokuhlafuna ekunciphiseni ukusetshenziswa, okwenza kube lula kakhulu ukuthatha inani elikhulu likashukela ngesikhathi esifushane.

Ngokufanayo, izithelo ezomisiwe zinoshukela kakhulu, futhi kulula ukuzidla kakhulu.

Ama-smoothies aphakathi nendawo. Uma ufaka isithelo sonke ku-blender, kungcono kakhulu kunokuphuza ujusi wezithelo. Noma kunjalo, ukudla isithelo sonke kungcono kakhulu.

Yize ukudla izithelo ngokuphelele kunempilo kakhulu, okufanayo akulona iqiniso ngejusi yezithelo nezithelo ezomisiwe. Zombili zinoshukela omningi futhi kulula ukuzidla ngokweqile.

Okusemqoka

Izithelo ziphilile kubantu abaningi.

Yize ukuphuza ushukela ngokweqile kungaba yingozi, lokhu akusebenzi ezithelweni ezigcwele. Kunalokho, kungukudla “kwangempela”, okunomsoco omningi nokugcwalisa okwenelisayo.

Uma ukwazi ukubekezelela izithelo futhi awukho ekudleni okune-carb ephansi noma ye-ketogenic, ngazo zonke izindlela, yidla izithelo.

Zama ukudla izithelo eziningi ngokuphelele njengengxenye yokudla okunempilo, okwangempela-okususelwa ekudleni ukuze ujabulele izinzuzo zazo zezempilo.