Ukubuyekezwa Okusheshayo Okushintshiwe Kwamaphrotheni: Ingabe Kuyasiza Ukwehlisa Isisindo?

-Delile

• Isilinganiso sokudla kwe-Healthline: 2.25 koku-5
• Yini okulondolozwa kwamaprotheni okulungisiwe ngokushesha?
• Ungayenza kanjani i-protein-sparing-modified iguqulwe ngokushesha
• Ingabe kusebenza ukunciphisa umzimba?
• Ezinye izinzuzo ezingaba khona
• Amashansi angaba khona
• Ukudla okufanele kudliwe
• Ukudla okufanele sikugweme
• Imenyu yesampula
• UMsombuluko
• NgoLwesibili
• NgoLwesithathu
• ULwesine
• ULwesihlanu
• Okubalulekile

Isilinganiso sokudla kwe-Healthline: 2.25 koku-5

Ukudla okusheshayo okulondoloziwe kwamaprotheni ekuqaleni kwaklanyelwe odokotela ukusiza iziguli zabo ukuthi zinciphise isisindo ngokushesha.

Kodwa-ke, emashumini ambalwa edlule, ithole ukuthandwa kabanzi phakathi kwama-dieters afuna indlela esheshayo nelula yokwehlisa amakhilogremu athe xaxa.

Yize uhlelo luvamise ukunconywa ngokusebenza kwalo, ukuphepha kanye nokusimama kwalo kuye kwabuzwa.

Le ndatshana ibheka ngokucophelela amaprotheni-okonga aguqulwe ngokushesha nokuthi ayasebenza yini ekunciphiseni isisindo.

Ukuhlukaniswa Kwamaphuzu Esilinganiso

• Amaphuzu esewonke: 2.25
• Isilinganiso sokulahlekelwa kwesisindo esisheshayo: 4
• Isilinganiso sesisindo sesikhathi eside: 1
• Kulula ukulandela: 2
• Izinga lokudla okunempilo: 2

I-BOTTOM LINE: Ngenkathi i-protein-sparing modified iguqulwe ngokushesha (i-PSMF) isiza ukwehla kwesisindo sesikhashana, ikhawulela kakhulu futhi iphansi kakhulu kuma-calories. Ngakho-ke, kuthwala ingozi yokushoda kokudla okunempilo nokuthola isisindo kabusha.

Yini okulondolozwa kwamaprotheni okulungisiwe ngokushesha?

I-protein-sparing modified modified fast (i-PSMF) ingukudla okunama-khalori aphansi kakhulu enzelwe ukusiza ukwehla kwesisindo nokulondoloza imisipha.

Ivimbela kakhulu ukusetshenziswa kwekhalori ngenkathi ikhulisa ukutholakala kokudla okunothe kakhulu kwamaprotheni.

Ngokwengeziwe, ukudla ama-carbohydrate namafutha kukhawulwe kakhulu kulokhu kudla.

I-PSMF yethulwe okokuqala ngeminyaka yama-1970s ukusiza abantu abanesisindo sokukhuluphala banciphise isisindo ngaphansi kokuqondiswa udokotela.

Kodwa-ke, eminyakeni embalwa edlule, indlela yokudla iye yashintshwa kaningana. Iphinde ilandelwe kaningi ngaphandle kokuqondiswa okwelashwa, okungaba yingozi.

Isifinyezo

I-PSMF ingukudla okunemikhawulo kakhulu okubandakanya ukunciphisa kakhulu ukutholakala kwama-calories, ama-carbs, namafutha nokwandisa ukusetshenziswa kwamaprotheni.

Ungayenza kanjani i-protein-sparing-modified iguqulwe ngokushesha

Ukudla kuhlukaniswe izigaba ezimbili eziyinhloko: isigaba esinamandla nesigaba sokuvuselela kabusha.

Isigaba esinamandla singahlala ezinyangeni eziyi-6 futhi sifaka umkhawulo wokudla ikhalori elingaphansi kwamakholori angama-800 ngosuku.

Ukulandela i-PSMF, kufanele usebenzise cishe u-0.7 amagremu wamaprotheni ngekhilogremu (1.5 amagremu ngekg) ngayinye yesisindo somzimba. Ngokuvamile, lokhu kufanele kuqhamuke ekudleni okunothile kwamaprotheni njengenkukhu, inhlanzi, amaqanda, ushizi onamafutha amancane, ne-tofu.

Amafutha angeziwe afana no-oyela noma ukugqokwa kwesaladi akunamkhawulo, kanti ama-carbs anqunyelwe kuma-gramu angama-20 noma ngaphansi ngosuku.

Ngesikhathi sesigaba sokuvuselela, ama-carbs namafutha afakwa kancane kancane ekudleni, futhi ukudla kwamaprotheni nsuku zonke kuncishiswa kancane ngama-7-14 amagremu ngenyanga.

Isigaba sokunikeza kabusha singahlala amasonto ayi-6-8. Kuze kube ngama-gramu angama-45 we-carbs avunyelwe ngosuku ngenyanga yokuqala, kuyilapho kufika ku-90 amagremu ngosuku kuvunyelwe ngenyanga yesibili ().

I-multivitamin, kanye ne-potassium, i-calcium, i-magnesium, ne-sodium supplements, isetshenziswa ngesikhathi sesigaba esinamandla ukusiza ukuvikela ekushodeni kokudla okunempilo.

Isifinyezo

I-PSMF ejwayelekile ihlukaniswe izigaba ezimbili: isigaba esinamandla nesigaba sokuphinda sihlolisise. Ngesikhathi sesigaba esinamandla, ama-carbs, amafutha, namakhalori akhawulelwe kakhulu. Esigabeni sokuvuselela, ukudla kancane kancane kubuyiselwa ekudleni.

Ingabe kusebenza ukunciphisa umzimba?

Ucwaningo lukhombisa ukuthi i-PSMF ingasebenza ekunciphiseni isisindo ngokushesha lapho yenziwa ngaphansi kweso elibukhali lezokwelapha. Lokhu kungenxa yokuthi ukudla kunamakholori amancane kakhulu futhi kunamaprotheni amaningi, okukhuthaza ukwehlisa isisindo.

Ucwaningo olulodwa oluncane ezinganeni eziyi-12 kwi-PSMF luthole ukuthi ababambiqhaza banciphise isilinganiso samakhilogremu angama-25 esikhathini esiyizinyanga eziyisithupha. Lokhu kubalwa cishe i-10% yesisindo sabo somzimba ().

Olunye ucwaningo lwakudala, lwamaviki ayisithupha kubantu abangu-15 lukhombise ukuthi ukulandela i-PSMF kwehlise amafutha omzimba ngamakhilogremu angama-32 (14 kg) ngaphandle kokushintsha kakhulu isisindo semisipha ().

Lokho kusho, akucaci ukuthi isebenza kanjani i-PSMF ekulondolozeni ukulahleka kwesisindo okuhlala isikhathi eside nokuthi ngabe kungadala ukubuyelwa kwesisindo uma sekuvulwe kabusha ukudla okujwayelekile.

Eqinisweni, ucwaningo oluningi lubika ukuthi ama-dieters abuyisa ngaphezu kuka-50% wesisindo abasilahlekelayo phakathi neminyaka engu-2-3 yokuqedela ukudla kwe-PSMF ().

Ucwaningo olulodwa kubantu abayi-127 luthole ukuthi i-PSMF ibisebenza kakhulu kunokudla okuvamile okunama-kilojoule amancane okwehlisa isisindo sesikhashana.

Kodwa-ke, ngemuva konyaka owodwa, ukwehla kwesisindo kwakufana phakathi kwamaqembu, kuphakamisa ukuthi i-PSMF kungenzeka ingasebenzi kahle ekugcinweni kwesisindo esikhathini eside ().

Isifinyezo

Ucwaningo lukhombisa ukuthi i-PSMF inyusa ukuncipha kwesisindo esifushane ngenkathi igcina imisipha. Kodwa-ke, ezinye izifundo zithole ukuthi kungahle kungasebenzi ekusekeleni ukulahleka kwesisindo esikhathini eside esizayo.

Ezinye izinzuzo ezingaba khona

Ngaphezu kokukusiza ukuthi wehlise isisindo ngokushesha, ukulandela i-PSMF kuhlotshaniswe nezinye izinzuzo zezempilo.

Ezinye izinzuzo ezingaba khona ze-PSMF zifaka:

• Kwehle amazinga e-cholesterol. Ucwaningo oluthile lubonise ukuthi i-PSMF yesikhashana esifushane inciphise amazinga we-cholesterol ephelele ne-LDL (embi) ngama-20%. Kodwa-ke, indlela yokudla yehlise namazinga we-HDL (okuhle) cholesterol ().
• Kuthuthukiswe ukulawula ushukela egazini. Olunye ucwaningo luthole ukuthi ukudla okunama-khalori aphansi kakhulu njenge-PSMF kungasiza ukwehlisa amazinga kashukela egazini kulabo abane-type 2 diabetes (,).
• Kwehliswe umfutho wegazi. Ucwaningo lukhombisa ukuthi ukuvinjelwa kwekhalori kungasiza ekwehliseni amazinga omfutho wegazi ukuthuthukisa impilo yenhliziyo ().
• Kungasiza ukuvikela isifo se-metabolic syndrome. Ukudla okunekhalori eliphansi kakhulu kungathuthukisa izingxenye eziningana zesifo se-metabolic syndrome. Lokhu kungasiza ekunciphiseni ubungozi besifo senhliziyo, isifo sohlangothi, nohlobo 2 sikashukela (,).

Isifinyezo

I-PSMF ingasiza ekwehliseni amazinga akho e-cholesterol nomfutho wegazi, ithuthukise ukulawula ushukela egazini, futhi ivikele isifo se-metabolic syndrome.

Amashansi angaba khona

Ukulandela i-PSMF kungaba yindlela ephephile nephumelelayo yokwehlisa isisindo lapho kwenziwa ngaphansi kokuqondisa nokuqondiswa uchwepheshe wezokunakekelwa kwempilo.

Kodwa-ke, ukudla kunemingcele kakhulu, kunama-calories aphansi kakhulu, futhi kuqeda izakhamzimba eziningi ezibalulekile. Lokhu kungakhuphula ubungozi bokushoda kokudla okunomsoco uma ungabhekwa ngeso elibukhali.

I-PSMF ayilungele abantu abadala asebekhulile, labo abanomlando wokudla okungaphazamiseki, abesifazane abakhulelwe noma abancelisayo, noma labo abanenkomba yomzimba ephansi kuno-27 ().

Akucebisi futhi kulabo abanomlando wamatshe enyongo noma abakhishwe izinyongo zabo. Ukudla okunama-khalori aphansi kakhulu kungakhuphula ubungozi bemiphumela emibi kulabo abanalezi zimo ().

Ezinye zezimpawu ezivame kakhulu zokuvinjelwa kwe-PSMF nekhalori, ngokujwayelekile, kufaka phakathi izinguquko kumzwelo, isicanucanu, ukwehla kwamazinga kagesi, nokoma emzimbeni ().

Ngaphezu kwalokho, ukudla okunama-khalori aphansi kakhulu kuvame ukuholela ekwehliseni isisindo ngokushesha, okunengozi enkulu yokuthola isisindo kanye nokudla okujwayelekile sekuqalisiwe ().

Ukuncipha, ukungaguquguquki kwesisindo imvamisa kuyindlela engcono kakhulu yokugcina imiphumela isikhathi eside.

Isifinyezo

Ngaphandle kokuqondiswa kwezokwelapha, i-PSMF ingakhuphula ubungozi bokushoda kokudla okunempilo. Kungadala nemiphumela engemihle futhi akucebisi amaqembu athile abantu.

Ukudla okufanele kudliwe

Ukudla okuningi okufakwe kwi-PSMF ukudla okunama-protein, njengezinkukhu, amaqanda, i-tofu, inhlanzi nokusikeka kwenyama ebomvu.

Imifino engekho isitashi nayo ivunyelwe njengengxenye yokudla ().

Nakhu okunye kokudla ongakudla njengengxenye ye-PSMF:

• Izinkukhu: inkukhu engenasikhumba, ikalikuni, ihansi, idada
• Inyama: ukusikeka kwenkomo yenkomo, ingulube, iwundlu
• Ukudla kwasolwandle: i-flounder, i-sole, i-cod, i-catfish, i-halibut
• Imifino engekho isitashi: imifino enamaqabunga, i-broccoli, iklabishi, ukholifulawa, amahlumela eBrussels, isilimo esidliwayo esinamagatsha anamanzi, utamatisi, anyanisi
• Ubisi olunamafutha aphansi: i-cottage shizi, ushizi, ubisi olunamafutha
• Amaqanda namaqanda abamhlophe
• Tofu

Isifinyezo

I-PSMF ifaka ukudla okunama-protein amancane njengezinkukhu, amaqanda, i-tofu, inhlanzi, nenyama ebomvu, kanye nemifino engekho isitashi.

Ukudla okufanele sikugweme

I-PSMF ingukudla okunomkhawulo kakhulu okhawula kakhulu ama-carbs namafutha ().

Nakhu okunye kokudla okufanele ukugweme njengengxenye ye-PSMF:

• Izithelo: ama-apula, amajikijolo, amawolintshi, amagilebhisi, amakhabe, amapheya, amapentshisi
• Imifino enesitashi: amazambane, ummbila, uphizi, ama-parsnips
• Izinhlamvu: ukolweni, i-quinoa, i-oats, ibhali, i-buckwheat, i-millet
• Imidumba: ubhontshisi omnyama, udali, ophuphu, ubhontshisi wezinso, amakinati
• Ukudla okusetshenzisiwe: ukudla okulula, izimpahla ezibhakiwe, ama-chips amazambane, ukudla okusheshayo, amaswidi
• Iziphuzo ezinoshukela: ujusi, itiye elimnandi, iziphuzo zemidlalo, isoda
• Ushukela namaswidi: uju, isiraphu ye-maple, ushukela wetafula, ama-molasses, ushukela onsundu, isiraphu yommbila ephezulu-fructose
• Amafutha namafutha: amafutha omnqumo, uwoyela kakhukhunathi, uwoyela wemifino, ukugqokwa kwesaladi, ibhotela, imajarini
• Ubisi olunamafutha agcwele: iyogathi, ushizi, ubisi

Isifinyezo

I-PSMF ivimbela ukutholakala kokudla okuningi okunama-carbs noma amafutha amaningi.

Imenyu yesampula

Uhlelo lokudla lwesampula lwezinsuku ezinhlanu lukhombisa ukuthi i-PSMF ejwayelekile ingahle ibukeke kanjani.

UMsombuluko

• Ukudla kwasekuseni: amaqanda anesipinashi notamatisi
• Isidlo sasemini: i-cod eyosiwe ene-broccoli eshubile
• Isidlo sakusihlwa: i-herbed turkey webele enamahlumela we-Brussels athosiwe

NgoLwesibili

• Ukudla kwasekuseni: Ukuqhuma kuka-tofu ngo-anyanisi, u-garlic nopelepele
• Isidlo sasemini: Inkukhu ebhakwe kuhhavini enesaladi eseceleni (akukho ukugqoka)
• Isidlo sakusihlwa: izingulube zengulube nge-asparagus eyosiwe

NgoLwesithathu

• Ukudla kwasekuseni: i-omelet yamaqanda amhlophe ne-zucchini, utamatisi, negalikhi
• Isidlo sasemini: i-catfish ebhakwe ngeklabishi ebilisiwe
• Isidlo sakusihlwa: ulethisi ugoqe ngenkomo yenkomo emuncu, amakhowe, ugarlic, ujinja, nama-scallion

ULwesine

• Ukudla kwasekuseni: i-cottage shizi enamafutha aphansi enesinamoni
• Isidlo sasemini: ama-meatballs e-low-carb turkey nama-noodle e-zucchini notamatisi
• Isidlo sakusihlwa: ilamula ugarlic inkukhu egosiwe a necala isaladi (akukho ukugqoka)

ULwesihlanu

• Ukudla kwasekuseni: amaqanda abilisiwe kanzima ngosawoti kanye nopelepele
• Isidlo sasemini: i-tofu ebhakiwe ngamabhontshisi aluhlaza ashubile
• Isidlo sakusihlwa: i-sirloin steak ne-isitshalo seqanda esosiwe nge-ovini

Isifinyezo

Imenyu eyisampula ngenhla inikeza imibono eminingi yokudla engasetshenziswa ku-PSMF. Ungalungisa kalula ukudla okufakiwe ukuze kulingane nokunambitheka kwakho.

Okubalulekile

I-protein-sparing-modified modified fast ingukudla okunomkhawulo kakhulu okwenzelwe ukukhuthaza ukulahleka kwesisindo okusheshayo ngokwanda kokudla kwamaprotheni nokunciphisa ukusetshenziswa kwakho kwama-calories, ama-carbs, namafutha.

Olunye ucwaningo luthole lusebenza ekunciphiseni isisindo sesikhashana nokuthuthuka ekulawuleni ushukela egazini, i-cholesterol, nomfutho wegazi.

Kodwa-ke, kungakhuphula nobungozi bokushoda kokudla okunempilo nokuthola isisindo ngokuhamba kwesikhathi.

Ngokwengeziwe, ngenxa yemvelo ebekelwe imingcele, kungcono ukuyilandela ngaphansi kokuqondiswa uchwepheshe wezokunakekelwa kwezempilo ukuze kukhuliswe imiphumela futhi kuncishiswe nemiphumela engemihle.