Imiphumela Emibi Yokudla ngokweqile

-Delile

• 1. Ingathuthukisa amafutha amaningi emzimbeni
• 2. Kwangathi kungaphazamisa ukulawulwa kwendlala
• 3. Kwangathi kungandisa ubungozi besifo
• 4. Kungaphazamisa ukusebenza kobuchopho
• 5. Kungakwenza ube nesicanucanu
• 6. Kungadala igesi eyeqile nokuqunjelwa
• 7. Kungakwenza ukozele
• Okubalulekile

Noma ngabe usekhaya noma uphumile futhi, ukudla okunganambitheki okungapheli nokutholakala okubanzi kokudla okulula okusheshayo kwenza kube lula ukudla ngokweqile.

Uma ungabazi osayizi bezingxenye, ukudla ngokweqile kungaphuma kalula ngaphandle kolawulo futhi kuholele emiphumeleni ehlukahlukene emibi yezempilo.

Enye indlela yokulawula lo mkhuba ukuqala uqonde ukuthi ukudla ngokweqile kuwuthinta kanjani umzimba wakho.

Nayi imiphumela eyisi-7 eyingozi yokudla ngokweqile.

1. Ingathuthukisa amafutha amaningi emzimbeni

Ibhalansi yakho yansuku zonke inqunywa ukuthi ungakanani amakhalori owasebenzisayo uma uqhathanisa nokuthi ushisa amangaki.

Uma udla ngaphezu kokuchitha, lokhu kwaziwa njengensalela yekhalori. Umzimba wakho ungagcina lawa makhalori njengamafutha.

Ukudla ngokweqile kungaba yinkinga ikakhulukazi ekuthuthukiseni amafutha omzimba amaningi noma ukukhuluphala ngokweqile ngoba kungenzeka ukuthi usebenzisa amakhalori amaningi kakhulu kunalokho okudingayo ().

Lokho kusho, amaprotheni aminyene kungenzeka angawenyusi amafutha omzimba ngenxa yendlela ahlanganiswe ngayo. Ama-calories amaningi avela kuma-carbs namafutha athambekele kakhulu ekuthuthukiseni amafutha omzimba (,).

Ukuvimbela ukuzuza ngokweqile kwamafutha, zama ukugcwalisa amaprotheni anciphile nemifino engekho isitashi ngaphambi kokudla i-carb ephezulu nokudla okunamafutha aphezulu.

Ukudla ngokweqile kuhlotshaniswa kakhulu namafutha omzimba okweqile nokukhuluphala ngokweqile ngenxa yokuthi umzimba wakho ukwinsalela yekhalori. Ukugwema ukuzuza kwamafutha, gxila kumaprotheni anciphile nemifino engekho isitashi ekudleni.

2. Kwangathi kungaphazamisa ukulawulwa kwendlala

Amahomoni amabili amakhulu athinta umthethonqubo wendlala - i-ghrelin, evusa inkanuko yokudla, kanye ne-leptin, ecindezela isifiso sokudla ().

Lapho ungadlanga isikhashana, amazinga e-ghrelin ayanda. Ngemuva kwalokho, ngemuva kokuba usudlile, amazinga e-leptin atshela umzimba wakho ukuthi kugcwele.

Kodwa-ke, ukudla ngokweqile kungaphazamisa leli bhalansi.

Ukudla ukudla okunamafutha amaningi, usawoti, noma ushukela kukhipha ama-hormone azizwa-okuhle njenge-dopamine, enza izikhungo zobumnandi ebuchosheni bakho ().

Ngokuhamba kwesikhathi, umzimba wakho ungahlobanisa le mizwa yokuzijabulisa nokudla okuthile, okuvame ukuba namafutha amaningi nama-calories. Le nqubo ingahle yeqe umthetho wokulamba, ikukhuthaze ukuthi udle ubumnandi kunokuba ulambe ().

Ukuphazanyiswa kwala mahomoni kungadala umjikelezo ongapheli wokudla ngokweqile.

Ungamelana nalomphumela ngokuhlukanisa ukudla okuthile okuzizwa kahle futhi ukudle ngejubane elincane ukuze uvumele umzimba wakho ukubhalisa ukugcwala kwawo.

Ukudla ngokweqile kungadlula ama-hormone alawula ukusutha nendlala, kwenze kube nzima ukunquma ukuthi umzimba wakho ukudinga nini ukudla.

3. Kwangathi kungandisa ubungozi besifo

Ngenkathi ukudla ngokweqile ngezikhathi ezithile kungathinti impilo yesikhathi eside, ukudla ngokweqile kungaholela ekukhuluphaleni. Futhi, lesi simo sikhonjiswe njalo ukukhulisa ubungozi besifo (, 7, 8).

Ukukhuluphala ngokweqile, okuchazwa njengokuthola inkomba yomzimba (BMI) engama-30 noma ngaphezulu, kungenye yezinto ezibangela ubungozi be-metabolic syndrome. Leli qoqo lezimo likhuphula amathuba akho okuba nesifo senhliziyo nezinye izinkinga zempilo, njengesifo sikashukela nesifo sohlangothi (9).

Izinkomba zesifo se-metabolic zifaka amazinga aphezulu amafutha egazini lakho, umfutho wegazi ophakeme, ukumelana ne-insulin, nokuvuvukala (9).

Ukumelana ne-insulin uqobo kuxhumene kakhulu nokudla ngokweqile okungapheli. Ikhula lapho ushukela owedlulele egazini lakho wehlisa amandla e-hormone insulin yokugcina ushukela wegazi kumaseli akho.

Uma kushiywe kungalawulwa, ukumelana ne-insulin kungaholela kuhlobo 2 sikashukela.

Unganciphisa ubungozi bakho balezi zimo ngokugwema ikhalori ephezulu, ukudla okucutshungulwayo, ukudla imifino enothile eningi, nokulinganisa ubukhulu bezingxenye zama-carbs.

Ukudla ngokweqile kungagqugquzela ukukhuluphala ngokweqile kanye nokumelana ne-insulin, izici ezimbili ezinkulu zobungozi besifo se-metabolic - iqoqo lezimo ezandisa ubungozi besifo senhliziyo, isifo sohlangothi nesifo sikashukela.

4. Kungaphazamisa ukusebenza kobuchopho

Ngokuhamba kwesikhathi, ukudla ngokweqile kungalimaza ukusebenza kobuchopho.

Izifundo eziningana zibopha ukudla ngokweqile nokukhuluphala ngokweqile ekunciphiseni kwengqondo kubantu abadala, uma kuqhathaniswa nalabo abangadli ngokweqile (10,,).

Ucwaningo olulodwa kubantu abadala asebekhulile lathola ukuthi ukukhuluphala ngokweqile kuthinta inkumbulo, uma kuqhathaniswa nabantu abanesisindo esijwayelekile ().

Lokho kusho ukuthi kudingeka izifundo eziningi ukukhomba ubukhulu nezindlela zokwehla kwengqondo ezihlobene nokudla ngokweqile nokukhuluphala.

Njengoba kunikezwe ukuthi ubuchopho bakho buqukethe cishe ama-60% amafutha, ukudla amafutha anempilo njengama-avocado, ama-nut butter, izinhlanzi ezinamafutha, namafutha omnqumo kungasiza ekuvimbeleni ukuncipha kwengqondo (,,).

Ukudla ngokweqile nokukhuluphala kuxhunyaniswa nokwehla okuncane kokuqonda nokuguga, noma kunjalo olunye ucwaningo luyadingeka.

5. Kungakwenza ube nesicanucanu

Ukudla ngokweqile njalo kungadala imizwa engakhululekile yokuhlanjalazwa nokugaya ukudla.

Isisu somuntu omdala sicishe silingane nesibhakela esifingqiwe futhi singabamba cishe ama-ounces ama-2.5 (75 mL) uma singenalutho, yize singanweba sibambe cishe ilitha elilodwa (950 mL) (,).

Qaphela ukuthi lezi zinombolo ziyahluka ngokuya ngosayizi wakho nokuthi udla kangakanani.

Lapho udla isidlo esikhulu futhi uqala ukufinyelela emkhawulweni ophezulu wamandla esisu sakho, ungahle ube nesicanucanu noma ukugaya ukudla. Ezimweni ezinzima, lesi sicanuzucu singadala ukuhlanza, okuyindlela yomzimba wakho yokudambisa ukucindezela kwesisu okunamandla ().

Yize imishanguzo eminingi ongayithenga ungaziphatha lezi zimo, indlela engcono kakhulu ukulawula osayizi bezabelo zakho futhi udle ngokunensa ukuvimbela lezi zimpawu kwasekuqaleni.

Ukudla ngokweqile kungaholela ekucanuzelweni kwenhliziyo nokugaya ukudla ngenxa yokudla okuningi okungena esiswini sakho kuphazamise nohlelo lwakho lokugaya ukudla.

6. Kungadala igesi eyeqile nokuqunjelwa

Ukudla inqwaba yokudla kungadambisa uhlelo lwakho lokugaya ukudla, kubangele igesi nokuqunjelwa.

Izinto ezikhiqiza igesi abantu abavame ukuzidla ngokweqile ukudla okubabayo nokunamafutha, kanye neziphuzo ezinekhabhoni ezifana nesoda. Ubhontshisi, imifino ethile, nezinhlamvu ezigcwele nakho kungakhipha igesi, yize lokhu kungadli kakhulu njalo.

Ngaphezu kwalokho, ukudla ngokushesha kakhulu kungakhuthaza igesi nokuqunjelwa ngenxa yenqwaba yokudla okungena ngokushesha esiswini sakho (,).

Ungagwema igesi eyeqile nokuqunjelwa ngokudla kancane, ulinde kuze kube ngemuva kokudla ukuze uphuze uketshezi, futhi wehlise osayizi bezabelo zakho zokudla kwe-gassy.

Ukudla inani elikhulu lokudla okubabayo nokunamafutha, kanye nokuphuza iziphuzo ezinesiphuzo ezifana nesoda, kungadala igesi nokuqunjelwa.

7. Kungakwenza ukozele

Ngemuva kokudla ngokweqile, abantu abaningi baba ukuvilapha noma ukukhathala.

Lokhu kungahle kube ngenxa yesimo esibizwa ngokuthi yi-hypoglycemia esebenzayo, lapho ushukela wegazi lakho wehla khona nje ngemuva kokudla isidlo esikhulu (,, 22).

Ushukela wegazi ophansi uvame ukuhlotshaniswa nezimpawu ezifana nokulala, ukuvilapha, ukushaya kwenhliziyo okusheshayo, kanye nekhanda (23).

Yize kungaqondakali ngokuphelele, imbangela kucatshangwa ukuthi ihlobene nokukhiqizwa kwe-insulin ngokweqile (24).

Yize kuvame kakhulu kubantu abanesifo sikashukela abasebenzisa i-insulin eningi kakhulu, i-hypoglycemia esebenzayo ingase ivele kwabanye abantu ngenxa yokudla ngokweqile.

Ukudla ngokweqile kungenza abanye abantu bazizwe belele noma bevilapha. Lokhu kungabangelwa ukukhiqizwa kwe-insulin ngokweqile, okuholela kushukela ophansi wegazi.

Okubalulekile

Kulula ukudla ngokweqile uma unganakile ukuthi udla kangakanani noma uzizwa ugcwale kangakanani.

Ngempela, lo mkhuba ovamile ungaholela ekuqunjelweni, igesi, isicanucanu, amafutha amaningi emzimbeni, kanye nengozi ephezulu yezifo eziningana.

Ngakho-ke, kufanele usebenze ukuvimbela ukudla ngokweqile ngokunciphisa osayizi bezabelo zakho, ukudla ukudla okucutshunguliwe okumbalwa, nokuqondisa ukudla kwakho ekudleni okuphelele.

Uma ufisa, ungaxhumana nodokotela wezokudla ukuze akusize wakhe uhlelo lokudla olukhuthaza impilo yesikhathi eside.