Konke Odinga Ukukwazi Ngokudla Kwe-Leptin

-Delile

• Uthini ucwaningo nge-leptin?
• Yiziphi izinzuzo ezingaba khona ekudleni kwe-leptin?
• Yiziphi izingozi ezingaba khona ekudleni kwe-leptin?
• Ungakulandela kanjani ukudla kwe-leptin
• Ukuthatha

Kuyini ukudla kwe-leptin?

Ukudla kwe-leptin kwaklanywa nguByron J. Richards, ongusomabhizinisi nosomlomo oqinisekisiwe webhodi. Inkampani kaRichards, i-Wellness Resources, ikhiqiza izithako zemithi ezenzelwe ukuxhasa ukudla kwe-leptin. Ubuye wabhala nezincwadi eziningana ezikhuluma nge-leptin nendima yayo ekunciphiseni isisindo nasempilweni.

ILeptin yatholwa okokuqala ngonyaka we-1994. I-hormone ekhiqizwa ezitolo ezinamafutha zomzimba wakho. Umsebenzi wawo ukukhombisa ubuchopho bakho uma ususuthi, kukwenze uyeke ukudla. ILeptin ibuye isekele imetabolism esebenza kahle. Indima yayo ekunciphiseni isisindo, ekutholeni isisindo, nasekukhuluphaleni ifundwe ezilwaneni nakubantu.

ILeptin ihamba ngegazi lakho, ngohlelo lwakho lokujikeleza kwegazi, iye esikhungweni sokudla sobuchopho bakho. Lapho, ibophezela kuma-receptors anesibopho sokwenza uzizwe ulambile. Lokhu kusiza ukunciphisa isifiso sakho sokudla, kunqande isifiso sakho sokudla. ILeptin ibuye ihambe ngohlelo lwakho lwezinzwa, ivuse izicubu ezinamafutha ukushisa amanoni nama-calories.

Uma i-leptin eningi yakha egazini lakho, ungaqala ukumelana ne-leptin. Uma lokhu kwenzeka, i-leptin emzimbeni wakho ingahle ingakwazi ukwenza umsebenzi wayo ngempumelelo, okuholela ekutholeni isisindo. Imbangela ngqo yokumelana ne-leptin ayaziwa, kepha ukukhuluphala nokucindezela kungadlala indima. ICortisol, i-hormone ekhishwa lapho unengcindezi, ingenza ubuchopho bakho bungayamukeli i-leptin futhi kukwenze udle ngokweqile.

Uthini ucwaningo nge-leptin?

Kusukela itholakele, i-leptin bekungukugxilwa kwizifundo eziningi zezilwane nezifundo zabantu. Abaphenyi bahlaziye umphumela wayo ekutholeni isisindo, ukukhuluphala, nokudla. Njengoba kubikiwe ku I-Journal of Clinical Investigation, ezinye izifundo kumagundane ziphakamisa ukuthi ukuzincisha ukudla kungaba nomthelela omubi ekukhiqizeni i-leptin, okudala ukuthi amazinga e-leptin ehle. Lapho amazinga e-leptin ehla, ubuchopho bakho bakholelwa ukuthi usengozini yendlala, okwenza umzimba wakho ubambelele ezitolo ezinamafutha futhi wehlise ikhono lakho lokushisa ama-calories ngokuvivinya umzimba.

Olunye ucwaningo lwesilwane, oluholwa abaphenyi e-University of Cincinnati Metabolic Diseases Institute, luthole ukuthi amazinga e-leptin awathinti noma abangele ukukhuluphala kumagundane.

Alukho ucwaningo olunokwethenjelwa oluphakamisa ukuthi ukuthatha i-leptin kwifomu yokwengeza kusiza ukuguqula amazinga e-leptin.

Yiziphi izinzuzo ezingaba khona ekudleni kwe-leptin?

Imigomo eminingi yokudla kwe-leptin iyefana, noma iyafana, naleyo yezinye izinhlelo zokuphathwa kwesisindo.Leluleka ngokugwema ukudla ebusuku kakhulu, ukugwema ukudla izithasiselo ezinjengalezo ezitholakala kusoda, nokugwema ukudla ama-carbohydrate amaningi kakhulu. Ukudla kwe-leptin nakho kugcizelela isidingo sokulawulwa kwengxenye. Lezi zincomo zimelela izeluleko ezizwakalayo zokudla okunempilo.

Ukudla kwe-leptin kuphinde kuhambisane nemihlahlandlela yokuzivocavoca elula ukugcinwa, engadingi ukuthi usebenze ngokungapheli ukuze wehlise isisindo. Uma kuhlangene nokulawulwa kwesabelo nokukhethwa kokudla okunomsoco, ukuvivinya umzimba njalo kungakusiza wehlise isisindo.

Yiziphi izingozi ezingaba khona ekudleni kwe-leptin?

Njengokudla okuningi, ukudla okune-leptin kubeka imingcele kulokho ongakudla. Ungakuthola kunzima ukunamathela ekudleni noma ungazizwa unganelisekile ngokukhetha kwakho ukudla.

Njenganoma yiluphi uhlelo lokudla, kungcono ukubuza nodokotela wakho ngaphambi kokuqala ukudla kwe-leptin. Kungenzeka inganikezeli ngamakhalori anele uma usebenza ngokweqile. Kungahle kungalungeli izingane noma intsha esencane enezidingo ezihlukile zekhalori kunabantu abadala.

Ungakulandela kanjani ukudla kwe-leptin

Ukudla kwe-leptin kugxila emithethweni emihlanu:

1. Yidla ukudla okuphakela ngamagremu angama-20 kuye kwangama-30 amaprotheni ngesidlo sasekuseni.
2. Ungadli ngemuva kwesidlo sakusihlwa. Qiniseka ukuthi awudli lutho okungenani amahora amathathu ngaphambi kokulala.
3. Yidla ukudla kathathu ngosuku kuphela, kungabi nokudla okulula phakathi. Vumela amahora amahlanu kuya kwayisithupha ukudlula phakathi kokudla ngakunye.
4. Nciphisa ukudla kwakho kwe-carbohydrate, kodwa ungayiqedi ngokuphelele i-carbs.
5. Zijwayeze ukulawula izingxenye ezithile ekudleni ngakunye. Ungadli uze ugxishwe. Yima ngaphambi kokuba uzizwe ugcwele ngokuphelele.

Ukulandela lokhu kudla, kufanele ufunde ngokuqukethwe kwekhalori ekudleni okudlayo, kodwa ngeke udinge ukubala ama-calories ngokweqile. Ukudla kubuye kugcizelele kakhulu ekudleni ukudla okusha, okuphilayo kanye nokugwema izithasiselo zamakhemikhali nezithako ongeke uzisho.

Isidingo samaprotheni nefayibha naso siyacindezelwa. Kunconywa ukuthi isidlo ngasinye siqukethe cishe ama-calories angama-400 kuye kwangama-600, kokujwayelekile okulandelayo:

• Amaphesenti angu-40 amaprotheni
• 30% wamafutha
• Amaphesenti angu-30 ama-carbohydrate

Ukudla kwe-leptin kukuvumela ukuthi udle izinhlobo eziningi zemifino, izithelo, nemithombo yamaprotheni, kufaka phakathi inhlanzi, inyama, inkukhu ne-turkey. Izithelo, kunokuba kube nama-dessert aminyene kashukela, kuyindlela ephakanyisiwe ye-dessert. Ungadla namabhotela wamantongomane ngokulinganisela, amaqanda, noshizi wekottage.

Izinhlamvu ezinamaprotheni aminyene nemidumba, njenge-quinoa, i-oatmeal, ne-lentile, nakho kuyizinqumo ezinhle. Ukudla okuphansi kwe-carbohydrate kungaholela ekushintsheni kwamagciwane futhi / noma ukuqunjelwa, ngakho-ke khetha ukudla okuphezulu kwe-fiber kaningi ngangokunokwenzeka.

Uma usekudleni kwe-leptin, kufanele ugweme iziswidi zokufakelwa, isoda ejwayelekile neyokudla, neziphuzo zamandla. Uyakhuthazwa futhi ukuthi uqede imikhiqizo yesoya yanoma yiluphi uhlobo.

Ngenxa yokugcizelelwa kwayo ezingxenyeni ezincane futhi kungadliwa, abanye abantu bazizwa belambile kulokhu kudla. Ukuphuza amanzi amaningi, noma ukuthatha izithasiselo ze-fiber, kungasiza.

Ukudla kwe-leptin kudinga ukuthi ulawule lapho udla, kanye nokuthi udlani. Ukwenza inqubo ekuphazamisayo phakathi kokudla, futhi kufaka phakathi ukuzivocavoca okulingene, kungakusiza ukuthi unamathele ekudleni futhi wehlise ngempumelelo isisindo.

Ukuthatha

Ukudla kwe-leptin kuvumela abalandeli ukuthi badle izinhlobonhlobo zokudla okunempilo. Kepha uma uzizwa ulokhu ulambile, kungaba nzima kuwe ukunamathela ekudleni. Ukungakwazi ukudla lapho ulambile kuphikisana nokudla okunengqondo nokulalela izinkomba zomzimba wakho. Futhi, noma yiluphi uhlelo lokudla oludinga noma olukhuthaza kakhulu ukwengezelelwa yifulegi elibomvu.

Uma uzizwa udonseleka ekudleni kwe-leptin, kungahle kuveze imiphumela oyilindeleyo, kodwa zibuze ukuthi ngabe yini ongayinamathela esikhathini eside. Impilo yesikhathi eside incike ekuziphatheni okunempilo kwesikhathi eside. Akukho kudla okulingana nosayizi owodwa kufanelana nakho konke. Uma ungakujabuleli ukudla kwe-leptin, kukhona amanye amasu okunciphisa isisindo ongazama ngawo. Buza udokotela wakho ngezindlela ezahlukahlukene zokwehlisa isisindo, kufaka phakathi izinzuzo nezingozi zokudla okuhlukile.