Ingabe Ukushoda Kwezakhi Kunomthelela Ekufiseni?

-Delile

• Isixhumanisi Esihlongozwayo Phakathi Kokushoda Kwezakhi zomzimba kanye Nezifiso
• Ukushoda Komsoco Okungadala Ukulangazelela
• I-Pica
• Ukushoda KweSodium
• Kungani Ukushoda Kungase Kungahlobene Nezifiso
• Ukufisa Kucacisiwe Ngokobulili
• Isixhumanisi Esilinganiselwe Phakathi Kokulangazelela Nezidingo Zomsoco
• Ukulangazelela Ukudla Okucacile Futhi Okunomsoco
• Ezinye Izimbangela Ezingahle Zibe Senkanukweni Yakho
• Ungakunciphisa Kanjani Ukufisa
• Okusemqoka

Izifiso zichazwa njengezifiso ezinamandla, eziphuthumayo noma ezingavamile noma izifiso.

Akukhona nje ukuthi zivame kakhulu, kodwa futhi kungenye yezimizwa ezijulile ongazithola uma kuziwa ekudleni.

Abanye bakholelwa ukuthi izifiso zidalwa ukushoda kwezakhi zomzimba futhi bazibheka njengendlela yomzimba yokuzilungisa.

Kodwa abanye baphikelela ngokuthi, ngokungafani nendlala, izifiso ikakhulu zimayelana nalokho okufunwa ubuchopho bakho, kunalokho okudingwa ngumzimba wakho.

Lo mbhalo uhlola ukuthi ukushoda kwezakhi ezithile kubanga yini ukufisa ukudla.

Isixhumanisi Esihlongozwayo Phakathi Kokushoda Kwezakhi zomzimba kanye Nezifiso

Inani elandayo labantu likholelwa ukuthi ukulangazelela ukudla kuyindlela yomqondo enganakile yomzimba yokugcwalisa isidingo sokudla okunempilo.

Bacabanga ukuthi lapho umzimba uswele isakhi esithile somzimba, ngokwemvelo ufisa ukudla okunothile kuleso sakhi.

Isibonelo, izifiso zikashokoledi zivame ukusolwa emazingeni aphansi we-magnesium, kanti izifiso zenyama noma ushizi zivame ukubonwa njengophawu lwensimbi ephansi noma amazinga e-calcium.

Ukugcwalisa izifiso zakho kukholelwa ukuthi kuzosiza umzimba wakho ukuhlangabezana nezidingo zawo zomsoco nokulungisa ukuntuleka kwezakhi.

Abanye abantu bakholelwa ukuthi izifiso ziyindlela yomzimba wakho yokwandisa ukutholwa kwezakhi ezithile zomzimba okungenzeka zishoda ekudleni kwakho.

Ukushoda Komsoco Okungadala Ukulangazelela

Kwezinye izimo, izifiso zingakhombisa ukunganele ngokwanele kwezakhamzimba ezithile.

I-Pica

Isibonelo esisodwa yi-pica, isimo lapho umuntu efisa khona izinto ezingondleki, njengeqhwa, ukungcola, inhlabathi, ilondolo noma isitashi sommbila, phakathi kokunye.

I-Pica ivame kakhulu kwabesifazane abakhulelwe nezingane, futhi imbangela yayo ngqo ayikaziwa okwamanje. Kodwa-ke, ukuswela izakhi kucatshangwa ukuthi kuzodlala indima (,).

Ucwaningo luthi abantu abanezimpawu ze-pica bavame ukuba namazinga aphansi e-iron, zinc noma calcium. Ngaphezu kwalokho, ukunezela ngezakhi zomzimba ezingekho kubonakala kumisa isimilo se-pica kwezinye izimo (,,,).

Lokho kusho ukuthi, ucwaningo lubuye lubike amacala e-pica angaxhunywanga nokushoda kwezakhi zomzimba, kanye namanye lapho ukwesekwa kungavimbanga ukusebenza kwe-pica. Ngakho-ke, abacwaningi abakwazi ukusho ngokusobala ukuthi ukushoda kwezakhi zomzimba kubangela izifiso ezihlobene ne-pica ().

Ukushoda KweSodium

I-Sodium ibamba iqhaza elibalulekile ekugcineni ibhalansi yomzimba futhi iyadingeka ukuze iphile.

Ngalesi sizathu, izifiso zokudla okune-sodium ephezulu, okunosawoti kuvame ukucatshangwa ukuthi kusho ukuthi umzimba udinga i-sodium eningi.

Eqinisweni, abantu abangenayo i-sodium bavame ukubika izifiso ezinamandla zokudla okunosawoti.

Ngokufanayo, abantu abanamazinga egazi e-sodium ehliswe ngenhloso, kungaba nge-diuretics (amaphilisi wamanzi) noma ukuzivocavoca umzimba, futhi ngokuvamile babika ukukhetha okwengeziwe kokudla okunosawoti noma iziphuzo (,,).

Ngakho-ke, kwezinye izimo, izifiso zikasawoti zingabangelwa ukushoda kwe-sodium noma amazinga aphansi e-sodium.

Kodwa-ke, kubalulekile ukukhumbula ukuthi ukushoda kwe-sodium akuvamile. Eqinisweni, ukutholakala ngokweqile kwe-sodium kuvame kakhulu kunokungeneli okwanele, ikakhulukazi ezingxenyeni zomhlaba ezithuthukile.

Ngakho-ke ukulangazelela ukudla okunosawoti kungenzeka kungasho ukuthi untula i-sodium.

Kukhona nobufakazi bokuthi ukudla ukudla okune-sodium njalo kungaholela ekutheni uhlakulele ukuthanda ukudla okunosawoti. Lokhu kungadala izifiso zikasawoti ezimweni lapho ukudla okwengeziwe kwe-sodium kungadingekile futhi kuyingozi empilweni yakho (,).

Ukufisa ukudla okunosawoti nezinto ezingondleki njengeqhwa nobumba kungabangelwa ukuswela izakhi. Kodwa-ke, lokhu akuhlali kunjalo, futhi kudingeka olunye ucwaningo ngaphambi kokuba kwenziwe iziphetho ezinamandla.

Kungani Ukushoda Kungase Kungahlobene Nezifiso

Izifiso ziye zaxhunyaniswa nge-anecdotally nokushoda kwezakhi isikhathi esithile.

Kodwa-ke, lapho kubhekwa ubufakazi, izimpikiswano eziningana zingenziwa ngokumelene nale mbono "yokushoda kwezakhi". Izimpikiswano ezilandelayo zinamandla kakhulu.

Ukufisa Kucacisiwe Ngokobulili

Ngokuya ngocwaningo, izifiso zomuntu kanye nobuningi babo kuthonywe ubulili.

Isibonelo, abesifazane babonakala benamathuba aphindwe kabili okuthola izifiso zokudla njengamadoda (,,).

Abesifazane futhi banamathuba amaningi okufisa ukudla okunoshukela, okufana noshokoledi, kanti amadoda athanda kakhulu ukudla okunomsoco (,,).

Labo abakholelwa ukuthi ukuswela izakhi kudala izifiso bavame ukuphakamisa ukuthi izifiso zikashokholethi zibangelwa ukuntuleka kwe-magnesium, kanti ukudla okunomsoco kuvame ukuxhunyaniswa nokungeneli kwe-sodium noma amaprotheni.

Kodwa-ke, abukho ubufakazi obuncane bokuxhasa ukwehluka kobulili engcupheni yokushoda kwanoma iyiphi yalezi zinongo.

Olunye ucwaningo lubika ukuthi amadoda ajwayele ukuhlangabezana nama-66-84% entengo yawo yansuku zonke enconyiwe (i-RDI) ye-magnesium, kanti abesifazane bahlangana no-63-80% we-RDI yabo ().

Ngaphezu kwalokho, kunobufakazi obuncane bokuxhasa ukuthi amadoda maningi amathuba okuthi ashoda ku-sodium noma amaprotheni kunabesifazane. Eqinisweni, ukuntuleka kokukodwa kwalezi zakhamzimba akuvamile ezingxenyeni zomhlaba ezithuthukile.

Isixhumanisi Esilinganiselwe Phakathi Kokulangazelela Nezidingo Zomsoco

Ukucabanga ngemuva kwethiyori "yokushoda kwezakhi" ukuthi labo abanokutholwa okuphansi kwezakhamzimba ezithile maningi amathuba okuba bafune ukudla okuqukethe lezo zinongo ().

Kodwa-ke, kunobufakazi bokuthi lokhu akuhlali kunjalo.

Isibonelo esisodwa ukukhulelwa, lapho ukukhula kwengane kungaphindeka kabili izidingo zezakhamzimba ezithile.

Umbono othi "ukuntuleka kwezakhi zomzimba" ungabikezela ukuthi abesifazane abakhulelwe bazolangazelela ukudla okunothile okunomsoco, ikakhulukazi phakathi nezigaba zakamuva zokukhula kwengane lapho izidingo zomsoco ziphakeme kakhulu.

Kodwa-ke, ucwaningo lubika ukuthi abesifazane bavame ukufisa i-carb ephezulu, ukudla okunamafutha amaningi nokushesha ngesikhathi sokukhulelwa, kunezinye izindlela ezicebile zomsoco ().

Ngaphezu kwalokho, izifiso zokudla zivame ukuvela phakathi nengxenye yokuqala yokukhulelwa, okwenza kungabi namathuba ukuthi zibangelwa isidingo esengeziwe sekhalori ().

Izifundo zokwehlisa isisindo zihlinzeka ngezimpikiswano ezengeziwe eziphikisana nombono "wokushoda kwezakhi".

Esifundweni esisodwa sokulahleka kwesisindo, ababambiqhaza abalandela ukudla okune-carb ephansi iminyaka emibili babike izifiso eziphansi kakhulu zokudla okune-carb kunalabo abalandela ukudla okunamafutha aphansi.

Ngokufanayo, ababambiqhaza bafaka ukudla okunamafutha amancane ngesikhathi esifanayo babike izifiso ezimbalwa zokudla okunamafutha aphezulu ().

Kwesinye isifundo, izidlo ezinamakhalori aphansi kakhulu zinciphise imvamisa yezifiso jikelele ().

Ukube izifiso zibangelwe wukudla okuncane kwezakhi ezithile zomzimba, umphumela olindelekile ubungalindelwa.

Ukulangazelela Ukudla Okucacile Futhi Okunomsoco

Ukufisa ngokuvamile kucacisiwe kakhulu futhi kaningi akuneliswa ngokudla noma yini ngaphandle kokudla okufiselekayo.

Kodwa-ke, iningi labantu livame ukufisa i-carb ephezulu, ukudla okunamafutha amaningi, kunokudla okuphelele okunomsoco (20).

Ngenxa yalokho, ukudla okukhanukelwa imvamisa akuwona umthombo ongcono kakhulu wesakhi esivame ukuhlotshaniswa nokulangazelela.

Isibonelo, izifiso zikashizi zivame ukubhekwa njengendlela yomzimba yokunxephezela ukuphuza i-calcium enganele.

Kodwa-ke, ukuthanda ukudla okufana ne-tofu kungaba sethubeni lokulungisa ukushoda kwe-calcium, ngoba inikela nge-calcium ephindwe kabili ngesahluko esisodwa (28-gram) (21).

Ngaphezu kwalokho, kungaphikiswa ukuthi abantu abanokushoda kwezakhi zomzimba bangazuza ngokufisa izinhlobo ezahlukahlukene zokudla eziqukethe isakhi esidingekayo, kunokuba kube ngumthombo owodwa.

Isibonelo, kuzosebenza kangcono kulabo abangenayo i-magnesium futhi ukuhalela amantongomane nobhontshisi ocebile nge-magnesium, kunokuba ushokoledi wedwa (22, 23, 24).

Izimpikiswano ezingenhla zinikeza ubufakazi obususelwa kusayensi bokuthi ukushoda kwezakhi zomzimba ngokuvamile akuyona imbangela enkulu yezifiso.

Ezinye Izimbangela Ezingahle Zibe Senkanukweni Yakho

Izifiso kungenzeka zibangelwe ezinye izinto ngaphandle kokushoda kwezakhi.

Bangachazwa ngezinhloso ezilandelayo zomzimba, ezingokwengqondo nezenhlalo:

• Imicabango ecindezelwe: Ukubuka ukudla okuthile njengokuvinjelwe noma ukuzama ngenkuthalo ukucindezela isifiso sakho sokukudla kuvame ukuqinisa izifiso zakho (, 26).
• Izinhlangano eziqukethwe: Kwezinye izimo, ubuchopho buhlobanisa ukudla ukudla nomongo othile, njengokudla ama-popcorn ngesikhathi se-movie. Lokhu kungadala ukulangazelela lokho kudla okukhethekile ngokuzayo lapho kuvela umongo ofanayo (26,).
• Isimo esithile: Izifiso zokudla zingabangelwa yimizwa ethile. Isibonelo esisodwa "ukudla kokunethezeka," okuvame ukufiswa lapho ufuna ukudlula isimo esingesihle ().
• Izinga lokucindezeleka okuphezulu: Abantu abacindezelekile bavame ukubika ukuthi bathola izifiso eziningi kunabantu abangacindezelekile ().
• Ukulala okunganele: Ukulala kancane kakhulu kungaphazamisa amazinga ama-hormone, okungakhuphula amathuba okuba nezifiso (,).
• I-hydration engalungile: Ukuphuza amanzi amancane kakhulu noma olunye uketshezi kungakhuthaza indlala nezifiso kwabanye abantu ().
• Amaprotheni noma i-fiber enganele: Amaprotheni nefayibha kukusiza uzizwe ugcwele. Ukudla okuncane kakhulu kokunye kungakhuphula indlala nezifiso (,,).

Izifiso zingadalwa yizinhlobonhlobo zezici zomzimba, ezingokwengqondo noma zenhlalo ezingahlobene nokushoda kwezakhi.

Ungakunciphisa Kanjani Ukufisa

Abantu abavame ukuhlangabezana nezifiso bangafuna ukuzama amasu alandelayo okunciphisa.

Okokuqala, ukweqa ukudla nokungaphuzi amanzi anele kungaholela ekulambeni nasekufiseni.

Ngakho-ke, ukudla ukudla okuvamile, okunomsoco nokuhlala unamanzi amaningi kunganciphisa amathuba okuba nezifiso (32,).

Futhi, ukuthola ukulala okwanele nokuzibandakanya njalo emisebenzini yokudambisa ukukhathazeka njenge-yoga noma ukuzindla kungasiza ekunciphiseni amathuba okuba nezifiso (,).

Uma kwenzeka ukuhaha kuvela, kungasiza ukuzama ukukhomba okubangelwe yikho.

Isibonelo, uma uvame ukunxanela ukudla njengendlela yokudlula esimeni esingesihle, zama ukuthola umsebenzi onikeza umuzwa ofanayo wokukhulisa imizwa njengokudla.

Noma uma ujwayele ukuphendukela kumakhukhi lapho unesithukuthezi, zama ukubamba iqhaza kokunye ngaphandle kokudla ukunciphisa isithukuthezi sakho. Ukushayela umngani noma ukufunda incwadi ezinye zezibonelo, kepha thola okukusebenzelayo.

Uma inkanuko iqhubeka naphezu kwemizamo yakho yokuyiqeda, yivume bese uyifaka kuyo ngokucabanga.

Ukujabulela ukudla okufisayo ngenkathi ugxile kuyo yonke imizwa yakho kokuhlangenwe nakho kokunambitha kungakusiza ukwanelise ukufisa kwakho ngenani elincane lokudla.

Ekugcineni, inani labantu abahlangabezana nokufisa okungaguquguquki kokudla okuthile empeleni bangabhekana nokulutha kokudla.

Ukulutha kokudla yisimo lapho ubuchopho babantu busabela ekudleni okuthile ngendlela efana nobuchopho balabo abayimilutha yezidakamizwa (37).

Labo abasola ukuthi izifiso zabo zibangelwa ukulutheka kokudla kufanele bafune usizo futhi bathole izindlela zokwelashwa ezingaba khona.

Ukuthola okuningi, lo mbhalo ubala izindlela eziyi-11 zokuma nokuvimbela izifiso.

Amathiphu angenhla enzelwe ukusiza ukunciphisa izifiso futhi akusize ubhekane nazo uma zivela.

Okusemqoka

Izifiso kuvame ukukholelwa ukuthi ziyindlela yomzimba yokugcina ibhalansi yezakhi.

Ngenkathi ukuswela izakhi kungaba yimbangela yezifiso ezithile, lokhu kuyiqiniso kuphela emacaleni amancane.

Ngokuvamile, izifiso zibangelwa kakhulu yizici ezahlukahlukene zangaphandle ezingahlobene nomzimba wakho obiza izakhamzimba ezithile.