Ingabe Ukudla Okungenamsoco Kubambezela Umzimba Wakho Wamandla?

-Delile

• Kuyini Ukudla Okungenamsoco?
• Kuthatha Amandla Amancane Ukugaya Ukudla Okungenamsoco
• Ukudla Okungenamsoco Kungadala Ukumelana Ne-insulini
• Iziphuzo Ezinoshukela Zingahle Zinciphise Umzimba Wakho
• Akukona Mayelana Namakhalori Kuphela
• Okusemqoka

I-metabolism yakho ibhekisa kukho konke ukusabela kwamakhemikhali okwenzeka emzimbeni wakho.

Ukuba ne-metabolism esheshayo kusho ukuthi umzimba wakho ushisa ama-calories amaningi.

Ngakolunye uhlangothi, ukuba ne-metabolism ehamba kancane kusho ukuthi umzimba wakho ushisa ama-calories ambalwa, okwenza kube nzima kakhulu ukugcina noma ukunciphisa isisindo.

Okunye ukudla kungakhuphula imetabolism yakho. Kodwa ukudla okungenamsoco kukuthinta kanjani?

Le ndatshana ihlola ukuthi ngabe ukudla okusetshenzisiwe kuyayinciphisa yini imetabolism yakho.

Kuyini Ukudla Okungenamsoco?

Ukudla okungenamsoco kubhekisela ekudleni okucutshungulwe kakhulu okuvame ukuba nama-calories amaningi, ama-carbs acwengekile kanye namafutha angenampilo. Futhi aphansi ekugcwaliseni izakhamzimba ezinjenge-protein ne-fiber.

Ezinye izibonelo zifaka ama-french fries, amazambane chips, iziphuzo ezinoshukela kanye nama-pizza amaningi.

Ukudla okungenamsoco kuyatholakala kabanzi, kushibhile futhi kulula. Futhi, kuvame ukuthengiswa kakhulu, ikakhulukazi ezinganeni, futhi kukhuthazwe ngezimangalo zezempilo ezilahlekisayo (,,).

Yize kumnandi, imvamisa ayigcwalisi kakhulu futhi kulula ukuyidla ngokweqile.

Kuyathakazelisa ukuthi ukudla okungenamsoco nakho kungathinta ubuchopho bakho ngendlela enamandla kakhulu, ikakhulukazi uma kudliwa kaningi nangamanani athe xaxa ().

Kungadala ukukhishwa okukhulu kwe-dopamine, i-neurotransmitter esiza ukulawula umklomelo wobuchopho bakho nesikhungo senjabulo.

Lapho ubuchopho bakho bugcwala i-dopamine ngamanani anjalo emvelo, kungadala ukulutha kokudla kwabanye abantu ().

Ukudla okungenamsoco akubizi, kunezakhamzimba eziphansi futhi kunama-calories amaningi. Kuthinta isikhungo somvuzo ebuchosheni bakho futhi kungadala isimilo sokuziphatha kwabanye abantu.

Kuthatha Amandla Amancane Ukugaya Ukudla Okungenamsoco

Kudinga amandla wokugaya, ukumunca futhi uhlanganise ukudla okudlayo.

Lokhu kubizwa njengomphumela wokudla we-thermic (TEF), futhi ngokuvamile kubalwa cishe u-10% wezindleko zakho zansuku zonke zamandla ().

Ukwenza amaprotheni ekudleni kudinga amandla amaningi kunokusebenzisa i-carbs noma amafutha (,).

Eqinisweni, ukudla ukudla okunamaprotheni amaningi kungadala ukuthi umzimba wakho ushise kufika kuma-calories angu-100 ngosuku (,,).

Ngaphezu kwalokho, izinga okwenziwa ngalo ukudla kuthinta i-TEF. Kuzoba ngaphezulu kakhulu uma usebenzisa ukudla okuphelele okwenziwe ngezakhi eziyinkimbinkimbi, uma kuqhathaniswa nokudla okungenamsoco okucwengisisiwe.

Ukuphenya lokhu, isifundo esisodwa esincane kubantu abayi-17 abaphilile siqhathanisa izidlo ezimbili zamasangweji ezahlukile ezingeni labo lokucubungula, kepha hhayi ukwakheka kwe-macronutrient noma okuqukethwe kwekhalori ().

Ucwaningo luthole ukuthi labo abadle isangweji eliphelele lokudla okusanhlamvu nge-cheddar bashise ama-calories amaningi kakhulu ukugaya nokuqinisa ukudla kunalabo abadle isemishi elenziwe ngezinhlamvu ezicwengiwe noshizi osetshenzisiwe.

Ngenkathi lolu cwaningo lwaluluncane, imiphumela ikhombisa ukuthi ukudla okusetshenzisiwe kudinga amandla amancane okugaya nokugaya ukudla kunokudla okuphelele. Lokhu kuholela kumakhalori ambalwa ashe usuku lonke, okwenza ubunzima bokuncipha kanye nokugcinwa kube nzima kakhulu.

Ukuguqula umzimba kudinga amandla, okubhekiselwa kuwo njengomphumela wokudla we-thermic. Ukudla okungenamsoco okusetshenzisiwe kudinga amandla amancane emzimbeni wakho ukuze kugayeke ngoba kuphakeme kunezithako ezihlanjululwe.

Ukudla Okungenamsoco Kungadala Ukumelana Ne-insulini

Ukumelana ne-insulin kulapho amaseli omzimba wakho eyeka ukuphendula kwi-hormone insulin.

Lokhu kungaholela emazingeni aphezulu kashukela egazini.

Ukuphikiswa kwe-insulin kuyisici esiyingozi enkulu yesifo se-metabolic syndrome, thayipha isifo sikashukela sesi-2 nezinye izifo ezinzima (,,).

Ukusetshenziswa kokudla okusetshenzisiwe kuhlotshaniswe nengozi eyengeziwe yokumelana ne-insulin.

Ucwaningo oluncane emadodeni ayi-12 anempilo lubike ushintsho emandleni emisipha yamathambo ukucubungula ushukela ngemuva kwezinsuku ezinhlanu kuphela ekudleni okunothe kokudla okusetshenzisiwe okunamafutha (15).

Abaphenyi baphetha ngokuthi ukudla okuqukethe ukudla okungenamsoco okunamafutha amaningi kungaholela ekumelaneni ne-insulin esikhathini eside esizayo.

Ngaphezu kwalokho, imiphumela yocwaningo lweminyaka eyi-15 ikhombisa ukuthi ubungozi bakho bokuthola ukumelana ne-insulin bungaphindeka kabili lapho uvakashela indawo yokudlela esheshayo ngaphezu kokuphindwe kabili ngeviki, uma kuqhathaniswa nokungajwayelekile ().

Lokhu kusho ukuthi ukudla ukudla okungenamsoco njalo kungakhuthaza ukumelana ne-insulin.

Ukudla ukudla okungenamsoco okusetshenzisiwe kuye kwaxhunyaniswa nengozi eyengeziwe yokumelana ne-insulin, isimo esivezwa amazinga aphezulu kashukela egazini.

Iziphuzo Ezinoshukela Zingahle Zinciphise Umzimba Wakho

Kukho konke ukudla okungenamsoco laphaya, iziphuzo ezinoshukela kungenzeka zibe ezimbi kakhulu emzimbeni wakho.

Uma kudliwe ngokweqile, zingaba nomthelela kuzo zonke izinhlobo zezinkinga zempilo, kufaka phakathi ukukhuluphala, isifo senhliziyo, isifo se-metabolic kanye nohlobo 2 sikashukela (,,,).

Lezi zinkinga ikakhulukazi zibangelwa amazinga abo aphezulu e-fructose, ushukela olulula ikakhulu olwenziwe isibindi.

Uma usebenzisa i-fructose eningi, isibindi singagcwala ngokweqile bese siguqula amanye awo abe ngamafutha.

Ama-sweeteners asuselwa njengoshukela wetafula (i-sucrose) nesiraphu ye-high-fructose yommbila cishe angama-50% e-fructose futhi atholakala kakhulu kuziphuzo ezinoshukela.

Uma idliwe ngobuningi ngesimo soshukela ongeziwe, i-fructose ingaguqula amasiginali okugcwala, iphazamise ukuphendula kwe- "hormone yokulamba" ghrelin ngemuva kokudla futhi ikhuthaze ukugcinwa kwamafutha esiswini (,,).

Ngokwengeziwe, kunganciphisa ijubane lomzimba wakho.

Kokunye ucwaningo, abantu abakhuluphele ngokweqile nabakhuluphele badle iziphuzo ezinoshukela nge-fructose futhi bahlinzeka ngama-25% wamakholori abo ansuku zonke. Ngesikhathi samasonto ayishumi, babhekene nokwehla okuphawulekayo ekusetshenzisweni kwamandla kagesi ().

Lokhu kuphakamisa ukuthi i-fructose eziphuzweni ezinoshukela inganciphisa inani lamakhalori owashisayo, okungenani lapho idliwe ngokweqile.

Ngaphezu kokukhulisa ubungozi bakho kuzo zonke izinhlobo zezinkinga zezempilo, iziphuzo ezinoshukela omkhulu nazo zinganciphisa imetabolism yakho. Le miphumela ibizwa ngamazinga aphezulu e-fructose.

Akukona Mayelana Namakhalori Kuphela

Ukwehlisa ukudla kwakho ikhalori kubalulekile uma ufuna ukunciphisa umzimba.

Kodwa-ke, okuqukethwe ikhalori ekudleni kwakho akuyona into kuphela ebalulekile ().

Izinga lokudla okudlayo libaluleke ngendlela efanayo.

Isibonelo, ukudla ama-calories ayi-100 othosiwe baseFrance kungaba nemiphumela ehluke kakhulu emzimbeni wakho kunama-calories ayi-100 we-quinoa.

Iningi lamafries aseFrance athengiswa kakhulu emafutheni angenampilo, ama-carbs ahlanzekile nosawoti, kuyilapho i-quinoa icebile ngamaprotheni, i-fiber kanye namavithamini amaningi ().

Okokuqala, ushisa amakhalori amaningi wokudla okuphelele kunokudla okungenamsoco. Futhi, ushisa amakhalori amaningi ngokudla ukudla okunamaprotheni amaningi, uma kuqhathaniswa nokudla okunamafutha angenampilo nama-carbs acwengekile.

Ngaphezu kwalokho, ukudla okunamaprotheni amaningi kunganciphisa isifiso sakho sokudla, kunciphise izifiso zakho kanye namahomoni anomthelela olawula isisindo sakho ().

Ngakho-ke, ama-calories aphuma ekudleni okuphelele okufana ne-quinoa ngokuvamile asutha kakhulu kunama-calories avela ekudleni okungenamsoco okwenziwe njengama-fries aseFrance.

Ngaphambi kokuthi uqale ukhawulele ukudla okudla ngekhalori ukuze wehlise isisindo, cabanga ngokwenza ukukhetha okungcono kokudla nokukhetha ukudla okunomsoco, okusezingeni eliphezulu.

Ikhalori akulona ikhalori. Kubalulekile ukugxila kwikhwalithi yama-calories owadlayo, njengoba amanye ama-calories anganciphisa inani lama-calories owashisayo futhi abe nomthelela omubi emazingeni akho endlala nama-hormone.

Okusemqoka

Ukudla inani elikhulu lokudla okungenamsoco kunemiphumela ye-metabolic.

Eqinisweni, kungakhuphula ubungozi bokumelana ne-insulin futhi kwehlise inani lama-calories owashisayo nsuku zonke.

Uma ufuna ukukhulisa umzimba wakho, amasu amaningi angakusiza ukwenza lokho.

Ukuqala, zama ukufaka okunye ukudla okunamaprotheni amaningi ekudleni kwakho, ukufaka ukuqeqeshwa kwamandla kuhlobo lwakho nokuthola ukulala okuningi kwekhwalithi ephezulu (,,).

Kepha okubaluleke kakhulu, khetha ukudla okuphelele, kwesithako esisodwa lapho kungenzeka khona.