Izincazelo Zemigomo Yezempilo: Ukudla okunomsoco

-Delile

• Ama-amino Acids
• Iglucose yegazi
• Amakholori
• Ama-carbohydrate
• Cholesterol
• Ukuphela kwamanzi emzimbeni
• Ukudla
• Izithako Zokudla
• Ukugaya
• Ama-electrolyte
• Ama-enzyme
• Amafutha Acid
• Umucu
• I-Gluten
• Inkomba yeGlycemic
• I-HDL
• I-LDL
• Umzimba
• Amafutha eMonounsaturated
• Umsoco
• Ukudla okunomsoco
• Amafutha wePolyunsaturated
• Amaprotheni
• Amafutha anelisiwe
• Sodium
• Ushukela
• Ingqikithi Yamafutha
• Trans Amafutha
• Ama-Triglycerides
• Ukungeniswa Kwamanzi

Ukudla okunomsoco kumayelana nokudla ukudla okunempilo futhi okunempilo. Ukudla neziphuzo kunika amandla nezakhamzimba okudingayo ukuze ube nempilo. Ukuqonda la magama okunomsoco kungenza kube lula kuwe ukuthi ukhethe ukudla okungcono.

Thola izincazelo eziningi ku-Fitness | Impilo Jikelele | Amaminerali | Ukudla okunomsoco | Amavithamini

Ama-amino Acids

Ama-amino acid ayizakhi zokwakha amaprotheni. Umzimba ukhiqiza ama-amino acid amaningi kanti amanye aqhamuka ekudleni. Umzimba umunca ama-amino acid ngokusebenzisa amathumbu amancane aye egazini. Lapho-ke igazi libathwala emzimbeni wonke.
Umthombo: I-NIH MedlinePlus

Iglucose yegazi

I-glucose - ebizwa nangokuthi ushukela wegazi - ushukela oyinhloko otholakala egazini nomthombo oyinhloko wamandla emzimbeni wakho.
Umthombo: I-NIH MedlinePlus

Amakholori

Iyunithi yamandla ekudleni. Ama-carbohydrate, amafutha, amaprotheni, notshwala ekudleni naseziphuzweni esizidlayo kunika amandla okudla noma "ama-calories."
Umthombo: National Institute of Diabetes and Digestive and Kidney Diseases

Ama-carbohydrate

Ama-carbohydrate angenye yezinhlobo eziyinhloko zezakhamzimba. Uhlelo lwakho lokugaya ukudla luguqula ama-carbohydrate abe ushukela (ushukela wegazi). Umzimba wakho usebenzisa lo shukela ukuthola amandla kumaseli akho, izicubu kanye nezitho zomzimba. Igcina noma yimuphi ushukela owengeziwe esibindini nasemisipheni yakho lapho udinga khona. Kunezinhlobo ezimbili zama-carbohydrate: elula futhi eyinkimbinkimbi. Ama-carbohydrate alula afaka ushukela wemvelo futhi ongeziwe. Amakhabhohayidrethi ayinkimbinkimbi afaka izinkwa zokudla okusanhlamvu namabele, imifino enesitashi nemidumba.
Umthombo: I-NIH MedlinePlus

Cholesterol

I-cholesterol iyinto e-waxy, efana namafutha etholakala kuwo wonke amaseli omzimba. Umzimba wakho udinga i-cholesterol ethile ukwenza ama-hormone, uvithamini D, nezinto ezikusiza ukugaya ukudla. Umzimba wakho wenza yonke i-cholesterol eyidingayo. Kodwa-ke, i-cholesterol nayo iyatholakala kokunye kokudla okudlayo. Izinga eliphakeme le-cholesterol egazini lingakhuphula ubungozi besifo senhliziyo.
Umthombo: Inhlangano Kazwelonke Yenhliziyo, Amaphaphu, Negazi

Ukuphela kwamanzi emzimbeni

Ukwehla kwamanzi emzimbeni kuyenzeka lapho ungaphuzi uketshezi olwanele ukuthatha indawo yalezo olahlekile. Ungalahlekelwa uketshezi ngokuchama kaningi, ukujuluka, isifo sohudo, noma ukuhlanza. Uma uphelelwe amanzi emzimbeni, umzimba wakho awunawo uketshezi olwanele nama-electrolyte okusebenza kahle.
Umthombo: I-NIH MedlinePlus

Ukudla

Ukudla kwakho kwenziwa yilokho okudlayo nokuphuzayo. Kunezinhlobo eziningi zokudla, njengokudla kwemifino, ukudla kwesisindo, kanye nokudla kwabantu abanezinkinga ezithile zempilo.
Umthombo: I-NIH MedlinePlus

Izithako Zokudla

Isengezo sokudla ngumkhiqizo owuthathayo ukwengeza ukudla kwakho. Iqukethe isithako sokudla esisodwa noma ngaphezulu (kufaka phakathi amavithamini; amaminerali; amakhambi noma amanye ama-botanicals; ama-amino acid; nezinye izinto). Izengezo akudingeki zidlule ekuhlolweni okwenziwa yimithi ukuze isebenze futhi iphephe.
Umthombo: Izikhungo Zikazwelonke Zezempilo, Ihhovisi Lezithako Zokudla

Ukugaya

Ukugaya inqubo eyenziwa ngumzimba ukwehlukanisa ukudla kube izakhamzimba. Umzimba usebenzisa izakhamzimba ukuthola amandla, ukukhula nokulungisa amaseli.
Umthombo: National Institute of Diabetes and Digestive and Kidney Diseases

Ama-electrolyte

Ama-electrolyte amaminerali asoketshezini lomzimba. Kubandakanya i-sodium, i-potassium, i-magnesium ne-chloride. Uma uphelelwe amanzi emzimbeni, umzimba wakho awunawo uketshezi olwanele nama-electrolyte.
Umthombo: I-NIH MedlinePlus

Ama-enzyme

Ama-enzyme yizinto ezisheshisa ukusabela kwamakhemikhali emzimbeni.
Umthombo: National Institute of Diabetes and Digestive and Kidney Diseases

Amafutha Acid

I-fatty acid yingxenye enkulu yamafutha asetshenziswa ngumzimba ukukhulisa amandla nezicubu zomzimba.
Umthombo: Isikhungo Somdlavuza Kazwelonke

Umucu

I-fibre yinto ezitshalweni. I-fiber yokudla uhlobo oludlayo. Luhlobo lwe-carbohydrate. Ungase futhi uyibone ibhalwe ohlwini lwelebula lokudla njenge-fiber encibilikayo noma i-fiber engafakwanga. Zombili lezi zinhlobo zinezinzuzo ezibalulekile zezempilo. I-Fiber ikwenza uzizwe ugcwele ngokushesha, futhi uhlale ugcwele isikhathi eside. Lokho kungakusiza ulawule isisindo sakho. Kuyasiza ukugaya futhi kusiza ukuvimbela ukuqunjelwa.
Umthombo: I-NIH MedlinePlus

I-Gluten

I-Gluten yiprotheni etholakala kukolweni, i-rye nebhali. Kungaba futhi emikhiqizweni efana nezithasiselo zamavithamini nezakhi zomzimba, ama-lip balms, nemithi ethile.
Umthombo: National Institute of Diabetes and Digestive and Kidney Diseases

Inkomba yeGlycemic

Inkomba ye-glycemic (GI) ilinganisa ukuthi ukudla okuqukethe i-carbohydrate kukhulisa kanjani ushukela wegazi.
Umthombo: I-NIH MedlinePlus

I-HDL

I-HDL imele ama-lipoprotein aqine kakhulu. Kuyaziwa nangokuthi "okuhle" cholesterol. I-HDL ingenye yezinhlobo ezimbili zama-lipoprotein athwala i-cholesterol emzimbeni wakho wonke. Ithwala i-cholesterol kwezinye izingxenye zomzimba wakho ibuyisele esibindini sakho. Isibindi sakho sisusa i-cholesterol emzimbeni wakho.
Umthombo: Inhlangano Kazwelonke Yenhliziyo, Amaphaphu, Negazi

I-LDL

I-LDL imele ama-lipoprotein anesisindo esiphansi. Kuyaziwa nangokuthi "i-cholesterol" embi. I-LDL ingenye yezinhlobo ezimbili zama-lipoprotein athwala i-cholesterol emzimbeni wakho wonke. Izinga eliphakeme le-LDL liholela ekwakhiweni kwe-cholesterol emithanjeni yakho.
Umthombo: Inhlangano Kazwelonke Yenhliziyo, Amaphaphu, Negazi

Umzimba

I-Metabolism yinqubo umzimba wakho oyisebenzisayo ukuthola noma ukwenza amandla ekudleni okudlayo.
Umthombo: I-NIH MedlinePlus

Amafutha eMonounsaturated

Amafutha aseMonounsaturated uhlobo lwamafutha atholakala kuma-avocado, uwoyela we-canola, amantongomane, iminqumo namafutha omnqumo, nembewu. Ukudla ukudla okunamafutha amaningi e-monounsaturated (noma "amafutha anempilo") esikhundleni samafutha agcwele (njengebhotela) kungasiza ukwehlisa i-cholesterol nokunciphisa ingozi yesifo senhliziyo. Kodwa-ke, amafutha e-monounsaturated anenani elifanayo lama-calories njengezinye izinhlobo zamafutha futhi angaba nomthelela ekuzuzeni isisindo uma uwadla kakhulu.
Umthombo: National Institute of Diabetes and Digestive and Kidney Diseases

Umsoco

Izakhamzimba ziyizinhlanganisela zamakhemikhali ekudleni ezisetshenziswa ngumzimba ukusebenza kahle nokugcina impilo. Izibonelo zifaka phakathi amaprotheni, amafutha, ama-carbohydrate, amavithamini namaminerali.
Umthombo: Izikhungo Zikazwelonke Zezempilo, Ihhovisi Lezithako Zokudla

Ukudla okunomsoco

Lo mkhakha wokutadisha ugxile ekudleni nasezintweni ekudleni okusiza izilwane (nezitshalo) ukuthi zikhule futhi zihlale ziphilile. Isayensi yokudla okunempilo ibandakanya izindlela zokuziphatha nezenhlalo ezihlobene nokukhethwa kokudla. Ukudla esikudlayo kunika amandla (ama-calories) nezakhi zomzimba ezifana namaprotheni, amafutha, i-carbohydrate, amavithamini, amaminerali namanzi. Ukudla ukudla okunempilo ngamanani afanele kunika umzimba wakho amandla okwenza imisebenzi yansuku zonke, kukusize ugcine isisindo somzimba esinempilo, futhi kunganciphisa ubungozi bezifo ezithile ezifana nesifo sikashukela nesifo senhliziyo.
Umthombo: Izikhungo Zikazwelonke Zezempilo, Ihhovisi Lezithako Zokudla

Amafutha wePolyunsaturated

Amafutha e-Polyunsaturated uhlobo lwamafutha oluwuketshezi ekamelweni lokushisa. Kunezinhlobo ezimbili zama-polyunsaturated fatty acids (ama-PUFAs): i-omega-6 ne-omega-3. Ama-omega-6 fatty acids atholakala kumafutha wemifino ewuketshezi, njengamafutha ommbila, u-safflower oyela, namafutha wesoya. Ama-omega-3 fatty acids aqhamuka emithonjeni yezitshalo-kubandakanya uwoyela we-canola, ifilakisi, uwoyela wesoya, nama-walnuts-nakuzo izinhlanzi nezimbaza.
Umthombo: National Institute of Diabetes and Digestive and Kidney Diseases

Amaprotheni

Amaprotheni akulo lonke iseli eliphilayo emzimbeni. Umzimba wakho udinga amaprotheni ekudleni okudlayo ukwakha nokugcina amathambo, imisipha nesikhumba. Uthola amaprotheni ekudleni kwakho kusuka enyameni, imikhiqizo yobisi, amantongomane, nezinhlamvu ezithile nobhontshisi. Amaprotheni avela enyameni nakweminye imikhiqizo yezilwane angamaprotheni aphelele. Lokhu kusho ukuthi baphakela wonke ama-amino acid umzimba ongeke uzenzele wona wodwa. Amaprotheni ezitshalo awaphelele. Kumele uhlanganise izinhlobo ezahlukahlukene zamaprotheni ezitshalo ukuze uthole wonke ama-amino acid adingwa ngumzimba wakho. Udinga ukudla amaprotheni nsuku zonke, ngoba umzimba wakho awugcini ngendlela egcina ngayo amafutha noma ama-carbohydrate.
Umthombo: I-NIH MedlinePlus

Amafutha anelisiwe

Amafutha agcwalisiwe uhlobo lwamafutha oluqinile ekamelweni lokushisa. Amafutha agcwalisiwe atholakala emikhiqizweni yobisi egcwele amafutha (njengebhotela, ushizi, ukhilimu, u-ayisikhilimu ojwayelekile, nobisi lonke), uwoyela kakhukhunathi, isinqumelo, uwoyela wesundu, inyama ekulungele ukudliwa, nesikhumba namanoni enkukhu turkey, phakathi kokunye ukudla. Amafutha agcwalisiwe anenani elifanayo lama-calories njengezinye izinhlobo zamafutha, futhi angaba nomthelela ekuzuzeni isisindo uma edliwe ngokweqile. Ukudla ukudla okunamafutha agcwele nakho kuphakamisa i-cholesterol egazini kanye nengozi yesifo senhliziyo.
Umthombo: National Institute of Diabetes and Digestive and Kidney Diseases

Sodium

Usawoti wetafula wenziwe ngezinto ze-sodium ne-chlorine - igama lobuchwepheshe likasawoti yi-sodium chloride. Umzimba wakho udinga i-sodium ukuze usebenze kahle. Kuyasiza ngokusebenza kwezinzwa nemisipha. Kuyasiza futhi ukugcina ibhalansi elungile lamanzi emzimbeni wakho.
Umthombo: I-NIH MedlinePlus

Ushukela

Ushukela wuhlobo lwe-carbohydrate elula. Banokunambitheka okumnandi. Ama-sugars angatholakala ngokwemvelo kuzithelo, imifino, ubisi, nemikhiqizo yobisi. Zibuye zengezwe ekudleni naseziphuzweni eziningi ngesikhathi sokulungiselela noma sokucubungula. Izinhlobo zikashukela zifaka phakathi i-glucose, i-fructose, ne-sucrose. Uhlelo lwakho lokugaya ukudla ludiliza ushukela lube yi-glucose. Amaseli akho asebenzisa i-glucose ukuthola amandla.
Umthombo: I-NIH MedlinePlus

Ingqikithi Yamafutha

Amafutha wuhlobo lomsoco. Udinga inani elithile lamafutha ekudleni kwakho ukuze uhlale uphilile, kepha hhayi kakhulu. Amafutha akunikeza amandla futhi asiza umzimba wakho ukuba uthathe amavithamini. Amafutha wokudla nawo adlala indima enkulu emazingeni akho e-cholesterol. Akuwona wonke amafutha afanayo. Kufanele uzame ukugwema amafutha agcwele kanye namafutha we-trans.
Umthombo: I-NIH MedlinePlus

Trans Amafutha

Amafutha weTrans wuhlobo lwamafutha olwenziwa lapho uwoyela oketshezi ushintshwa ube ngamafutha aqinile, njengokunciphisa amanye ama-margarine. Kubenza bahlale isikhathi eside ngaphandle kokuhamba kabi. Ingatholwa nakuma-crackers, amakhukhi, kanye nokudla okulula. Amafutha eTrans anyusa i-cholesterol yakho ye-LDL (embi) futhi ehlisa i-cholesterol yakho ye-HDL (enhle).
Umthombo: I-NIH MedlinePlus

Ama-Triglycerides

AmaTriglycerides awuhlobo lwamafutha atholakala egazini lakho. Ukukhulu kakhulu kwalolu hlobo lwamafutha kungaphakamisa ubungozi besifo senhliziyo somthambo we-coronary, ikakhulukazi kwabesifazane.
Umthombo: Inhlangano Kazwelonke Yenhliziyo, Amaphaphu, Negazi

Ukungeniswa Kwamanzi

Sonke sidinga ukuphuza amanzi. Ukuthi udinga kangakanani kuya ngosayizi wakho, izinga lomsebenzi, nesimo sezulu lapho uhlala khona. Ukugcina umkhondo wamanzi owasebenzisayo kusiza ukuqinisekisa ukuthi uthola okwanele. Ukudla kwakho kufaka uketshezi oliphuzayo, noketshezi oluthola ekudleni.
Umthombo: I-NIH MedlinePlus