Izizathu eziyi-11 zokuthi kungani Ukudla Kwangempela Kukusiza Ukwehlisa Isisindo

-Delile

• Kuyini Ukudla Kwangempela?
• 1. Ukudla Kwangempela Kunomsoco
• 2. Zipakishwe Ngamaphrotheni
• 3. Ukudla Kwangempela Akuqukethe Ushukela Ocwengile
• 4. Ziphezulu kuFiber encibilikayo
• 5. Ukudla Kwangempela Kuqukethe Ama-Polyphenols
• 6. Ukudla Kwangempela Akuqukethe Amafutha Okufakelwa Okufakelwayo
• 7. Bazokusiza Udle Kancane Kancane
• 8. Ukudla Kwangempela Kunganciphisa Ukufisa Ushukela
• 9. Ungadla Ukudla Okwengeziwe bese Ukwehlisa Isisindo
• 10. Bazonciphisa Ukusetshenziswa Kwakho Kokudla Okucutshungulwe Kakhulu
• 11. Ukudla Kwangempela Kuzokusiza Ukwenza Ushintsho Lendlela Yokuphila
• Okusemqoka

Akukona nje ukuqondana kwezinto ukuthi ukwanda okusheshayo kokukhuluphala kwenzeke ngasikhathi sinye ukudla okusetshenzwe kakhulu kwatholakala kakhulu.

Yize ukudla okucutshungulwa kakhulu kulula, kugcwele amakhalori, okunomsoco ophansi futhi kwandisa ingozi yezifo eziningi.

Ngakolunye uhlangothi, ukudla kwangempela kunempilo kakhulu futhi kungakusiza ukunciphisa umzimba.

Kuyini Ukudla Kwangempela?

Ukudla kwangempela ukudla kwesithako esisodwa okunothile ngamavithamini namaminerali, okungenazo izithasiselo zamakhemikhali futhi iningi lawo alicubunguliwe.

Nazi izibonelo ezimbalwa:

• Ama-apula
• Ubhanana
• Imbewu yeChia
• I-broccoli
• Kale
• Amajikijolo
• Utamatisi
• Ubhatata
• Irayisi elinsundu
• Uhlobo lwenhlanzi
• Amaqanda aphelele
• Inyama engalungiswa

Kukhona ukudla okuningi kwangempela kuwo wonke amaqembu okudla, ngakho-ke kukhona uhlu oluningi ongakufaka ekudleni kwakho.

Nazi izizathu eziyi-11 zokuthi kungani ukudla kwangempela kungakusiza ulahlekelwe isisindo.

1. Ukudla Kwangempela Kunomsoco

Ukudla okuphelele, okungalungiswa kwezitshalo nezilwane kugcwele amavithamini namaminerali alungele impilo yakho.

Ngakolunye uhlangothi, ukudla okusetshenzisiwe kuncane kuma-micronutrients futhi kungakhuphula ubungozi bezinkinga zempilo (,).

Ukudla okusetshenzisiwe kunganciphisa ukwehla kwesisindo ngezindlela eziningana.

Isibonelo, ukudla kokudla okusetshenzisiwe okunganikeli ngensimbi eyanele kungathinta ikhono lakho lokuzivocavoca, ngoba i-iron iyadingeka ukuhambisa umoya-mpilo emzimbeni wakho. Lokhu kungakhawulela amandla akho okushisa ama-calories ngokuvivinya umzimba ().

Ukudla okunomsoco omncane nakho kungakuvimbela ekubeni wehlise isisindo ngokukwenza uzizwe ungasuthi kakhulu ngemuva kokudla.

Olunye ucwaningo kubantu abangama-786 luqhathanise imizwa yabahlanganyeli yokugcwala ngenkathi besendleleni yokudla okunomsoco ophansi uma kuqhathaniswa nokudla okunemicronutrient ephezulu.

Cishe ama-80% ababambiqhaza bazizwa begcwele ngemuva kokudla ekudleni okunemicronutrient, noma ngabe babedla ama-calories ambalwa kunokudla okune-micronutrient low ().

Lapho uzama ukwandisa ukudla kwakho kwezakhamzimba, ukudla ukudla kwangempela kuyindlela okufanele uhambe ngayo. Ziqukethe izakhi zomzimba ezahlukahlukene okunzima ukuzithola kwisengezo esisodwa, kufaka phakathi izinhlanganisela zezitshalo, amavithamini namaminerali.

Izakhamzimba ekudleni okuphelele nazo zivame ukusebenza kangcono ngokubambisana futhi zinamathuba amaningi okusinda ekuguqulweni kunezengezo ().

Ukudla okunothile ngezakhamzimba kungasiza ekulahlekelweni kwamafutha ngokwenza ngcono ukushoda kokudla okunomsoco nokunciphisa indlala.

2. Zipakishwe Ngamaphrotheni

Amaprotheni yisakhi esibaluleke kakhulu ekulahlekelweni kwamafutha.

Kuyasiza ukwandisa umzimba wakho, ukunciphisa indlala futhi kuthinte ukukhiqizwa kwamahomoni asiza ukulawula isisindo (,,).

Ukukhetha kwakho kokudla kwamaprotheni kubaluleke kakhulu nokuthi udla kangakanani. Ukudla kwangempela kungumthombo ongcono wamaprotheni ngoba awacutshungulwa kakhulu.

Ukucutshungulwa kokudla kungenza ama-amino acid amaningana abe nzima ukugaya futhi angatholakali emzimbeni. Lokhu kufaka phakathi i-lysine, i-tryptophan, i-methionine ne-cysteine.

Lokhu kungenxa yokuthi amaprotheni asabela kalula ngoshukela namafutha abandakanyeka ekucubunguleni ukwakha inhlanganisela eyinkimbinkimbi (9).

Imithombo yonke yamaprotheni imane iphakeme kakhulu kumaprotheni futhi iphansi ngamakhalori, okwenza kube ngcono ekulahlekelweni kwamafutha.

Isibonelo, ama-ounces ama-3.5 (100 amagremu) engulube, okukhethwa kukho ukudla kwangempela, anama-gramu angama-21 wamaprotheni nama-calories ayi-145 (10).

Khonamanjalo, inani elifanayo lobhekeni, ukudla okusetshenzisiwe, linama-gramu ayi-12 wamaprotheni nama-calories angama-458 (11).

Imithombo yokudla yangempela yamaprotheni ifaka ukusikeka okunempilo kwenyama, amaqanda, imidumba namantongomane. Ungathola uhlu olukhulu lokudla okuphezulu kwamaprotheni kule ndatshana.

Amaprotheni yisakhi esibaluleke kakhulu ekulahlekelweni kwamafutha. Ukudla kwangempela kuyimithombo engcono yamaprotheni njengoba kungacutshungulwa kancane futhi ngokuvamile kunamaprotheni amaningi kanye namafutha amancane.

3. Ukudla Kwangempela Akuqukethe Ushukela Ocwengile

Ushukela wemvelo otholakala kwizithelo nemifino awufani noshukela ocwengekile.

Izithelo nemifino kuqukethe ushukela wemvelo, kepha futhi kunikeza nezinye izakhi zomzimba ezinjenge-fiber, amavithamini namanzi, adingekayo njengengxenye yokudla okunomsoco.

Ngakolunye uhlangothi, ushukela ocwengisisiwe uvame ukufakwa ekudleni okucutshungulwayo. Izinhlobo ezimbili ezijwayeleke kakhulu zoshukela abengeziwe yi-high-fructose corn syrup neshukela letafula.

Ukudla okuphezulu ngoshukela ocwengekile kuvame ukuba phezulu kuma-calories futhi kunikeze izinzuzo ezimbalwa zezempilo. U-ayisikhilimu, amakhekhe, amakhukhi noswidi yizimbangela ezimbalwa nje.

Ukudla okuningi kwalokhu kudla kuhlotshaniswa nokukhuluphala, ngakho-ke uma ukunciphisa isisindo kuyinjongo yakho, kungcono ukukunciphisa (,).

Ushukela ocwengekile nawo wenza okuncane ukukugcina ugcwele. Ucwaningo lukhombisa ukuthi ukudla kakhulu ushukela ocwengekile kungakhuphula ukukhiqizwa kwe-hormone ye-ghrelin yendlala futhi kufiphaze ikhono lobuchopho lokukwenza uzizwe ugcwele (,).

Njengoba ukudla kwangempela kungaqukethe noma yikuphi ushukela ocwengekile, kuyindlela engcono kakhulu yokwehlisa isisindo.

Ukudla kwangempela akuqukethe ushukela ongeziwe futhi kunezinye izakhi zomzimba ezilungele impilo yakho. Ukudla okunoshukela omningi ngokuvamile kuphakeme kuma-calories, akufani nokugcwalisa futhi kwandise ingozi yakho yokukhuluphala.

4. Ziphezulu kuFiber encibilikayo

I-fiber encibilikayo inikeza izinzuzo eziningi zezempilo, futhi enye yazo isiza ukunciphisa umzimba.

Ihlangana namanzi esiswini ukwakha ijeli elijiyile, futhi kunganciphisa isifiso sakho sokudla ngokunciphisa ukuhamba kokudla emathunjini ().

Enye indlela i-fiber encibilikayo enganciphisa isifiso ngokuthinta ukukhiqizwa kwamahomoni abandakanyeka ekuphatheni indlala.

Ucwaningo luthole ukuthi i-fiber encibilikayo inganciphisa ukukhiqizwa kwamahomoni okwenza ulambe (,).

Ngaphezu kwalokho, kungakhuphula nokukhiqizwa kwamahomoni okugcina uzizwa ugcwele, kufaka phakathi i-cholecystokinin, i-glucagon-efana ne-peptide-1 ne-peptide YY (,).

Ukudla kwangempela ngokuvamile kune-fiber encibilikayo kunokudla okusetshenzisiwe. Imithombo emikhulu ye-fiber encibilikayo ibandakanya ubhontshisi, imbewu yefilakisi, ubhatata namawolintshi.

Ngokufanelekile, lwela ukudla ifibre eyenele nsuku zonke ekudleni okuphelele ngoba zinikeza ezinye izakhamzimba eziningi. Kodwa-ke, abantu abalwela ukudla i-fiber eyanele bangathola nesengezo sisebenziseka.

I-fiber encibilikayo ingakusiza ulahlekelwe isisindo ngokunciphisa isifiso sakho sokudla. Imithombo emikhulu yokudla yangempela ye-fiber encibilikayo ifaka ubhatata, ubhontshisi, izithelo nemifino.

5. Ukudla Kwangempela Kuqukethe Ama-Polyphenols

Ukudla kwezitshalo kuqukethe ama-polyphenols, anezakhi ze-antioxidant ezisiza ukuvikela ezifweni futhi ezingakusiza nokuthi wehlise isisindo (,).

Ama-polyphenols angahlukaniswa ngezigaba eziningi, kufaka phakathi ama-lignans, ama-stilbenoids nama-flavonoids.

Enye i-flavonoid ethile ehlotshaniswa nokulahleka kwesisindo yi-epigallocatechin gallate (EGCG). Itholakala kutiye oluhlaza futhi inikeza izinzuzo zayo eziningi ezihlongozwayo.

Isibonelo, i-EGCG ingasiza ukunweba imiphumela yamahomoni abandakanyeka ekushisweni kwamafutha, njenge-norepinephrine, ngokuvimbela ukonakala kwawo ().

Ucwaningo oluningi lubonisa ukuthi ukuphuza itiye eliluhlaza kungakusiza ushise ama-calories amaningi. Iningi labantu kulezi zifundo lishisa ama-calories angama-3-4% ngaphezulu nsuku zonke, ngakho-ke umuntu ojwayelekile osha ama-calories angu-2 000 ngosuku angashisa ama-calories angu-60-80 (,,).

Ukudla kwangempela kungumthombo omuhle wama-polyphenols, angama-molecule ezitshalo anezakhi ze-antioxidant. Amanye ama-polyphenols angasiza ekulahlekelweni kwamafutha, njenge-epigallocatechin gallate etiyi eluhlaza.

6. Ukudla Kwangempela Akuqukethe Amafutha Okufakelwa Okufakelwayo

Uma kunento eyodwa ososayensi abavumelana ngayo, ukuthi amafutha okufakelwa angalungile empilweni yakho nasokhalweni lwakho.

Lawa mafutha enziwa ngokuqamba ngokumpompa ama-molecule e-hydrogen kumafutha emifino, awashintsha abe uketshezi abe luqinile.

Lokhu kwelashwa kwakwenzelwe ukukhulisa impilo yeshalofu yokudla okusetshenzisiwe, njengamakhukhi, amakhekhe namadonathi (26).

Ucwaningo oluningi luye lwathola ukuthi ukudla ama-trans transaction okwenziwa njalo kulimaza impilo yakho kanye nokhalo lwakho (26,,).

Isibonelo, olunye ucwaningo luthole ukuthi izinkawu ezidle amanoni amaningi wokuzenzela zikhuphule isisindo sazo ngo-7.2%, ngokwesilinganiso, uma kuqhathaniswa nezinkawu ezidla ukudla okunothe ngamafutha e-monounsaturated, njengalawo atholakala emafutheni omnqumo.

Kuyathakazelisa ukuthi wonke amanoni azitholile izinkawu aqonde ngqo esiswini, okwandisa ubungozi besifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2 nezinye izimo zempilo ().

Ngenhlanhla, ukudla kwangempela akuqukethe amafutha we-trans.

Eminye imithombo enjengeyenkomo yenkomo, inyama yenkonyana neyewundlu iqukethe amafutha emvelo. Ucwaningo oluningi luye lwathola ukuthi, ngokungafani namafutha angewona awokuzenzela, amafutha wemvelo awanabungozi (,).

Amafutha wokufakelwa akhuphula ukuzuza kwamafutha futhi akhulisa ubungozi bezifo eziningi eziyingozi. Ukudla kwangempela akuqukethe amafutha we-trans.

7. Bazokusiza Udle Kancane Kancane

Ukuthatha isikhathi nokudla kancane yingcezu yeseluleko sokunciphisa isisindo esivame ukunganakwa.

Kodwa-ke, ukudla kancane kunika ubuchopho bakho isikhathi esithe xaxa sokucubungula ukudla okudlayo futhi uqaphele lapho kugcwele ().

Ukudla kwangempela kungasiza ekunciphiseni ukudla kwakho ngoba kuvame ukuba nokuqina okuqinile, okuthe xaxa okudinga ukuhlafunwa kakhulu. Lesi senzo esilula singakusiza ulahlekelwe isisindo ngokukwenza uzizwe ugcwele ngenani elincane lokudla.

Isibonelo, ucwaningo olwenziwa emadodeni angama-30 luthole labo abahlafuna ukuluma ngakunye amahlandla angama-40 badla cishe ukudla okungu-12% kunalabo abahlafunayo amahlandla ayi-15.

Ucwaningo lukhombise nokuthi ababambiqhaza abahlafuna ukulunywa ngakunye ama-40 babene-hormone ghrelin encane egazini labo ngemuva kokudla, nokuningi kwama-hormone okugcwala okufana ne-peptide-1 ne-cholecystokinin ().

Ukudla kwangempela kungakusiza ukuthi udle kancane ngokukwenza ufune kakhulu. Lokhu kunganciphisa isifiso sakho sokudla bese kukushiya unelisekile ngokudla okuncane.

8. Ukudla Kwangempela Kunganciphisa Ukufisa Ushukela

Inselelo enkulu yokwehlisa isisindo kaningi akuyona eyokudla, kepha kunalokho simelana nezifiso zokudla okunoshukela.

Lokhu kuyinselele, ikakhulukazi uma ungumuntu odla amaswidi amaningi.

Izithelo ezinjengamajikijolo nezithelo zamatshe zinganikeza ukulungiswa okumnandi okunempilo, okusiza ukwanelisa izifiso ezimnandi lapho uqala ukunciphisa ukudla kwakho ushukela.

Kuhle futhi ukwazi ukuthi izintandokazi zakho zokunambitha azihlali unomphela futhi zingashintsha njengoba ushintsha indlela odla ngayo. Ukudla ukudla kwangempela okuningi kungasiza ukunambitheka kwakho kuvumelane futhi izifiso zakho zoshukela zingancipha ngokuhamba kwesikhathi, noma zinganyamalala (, 34).

Ukudla kwangempela kunikeza ukulungiswa okumnandi okunempilo. Ukudla ukudla kwangempela okuningi kungasiza ama-buds wakho wokunambitha ukuzivumelanisa, ukunciphisa izifiso ngokuhamba kwesikhathi.

9. Ungadla Ukudla Okwengeziwe bese Ukwehlisa Isisindo

Enye inzuzo enkulu yokudla kwangempela ukuthi ngokujwayelekile bagcwalisa ipuleti eliningi kunokudla okucutshunguliwe, ngenkathi behlinzeka ngama-calories ambalwa.

Lokhu kungenxa yokuthi ukudla okuningi kwangempela kuqukethe ingxenye enhle yomoya namanzi, okungenayo ikhalori (,).

Isibonelo, ama-gram angama-226 (isigamu sephawundi) wethanga eliphekiwe liqukethe ama-calories angama-45 futhi kungathatha ingxenye enkulu yepuleti lakho kunesigaxa esisodwa sesinkwa esine-calories ezingama-66 (37, 38).

Ukudla okunama-calories ambalwa nevolumu engaphezulu kungakugcwalisa ngaphezu kokudla okunama-calories amaningi nevolumu encane. Zolula isisu, futhi ama-receptors asolwayo esiswini akhombisa ubuchopho ukuthi buyeke ukudla.

Ingqondo bese iphendula ngokukhiqiza ama-hormone anciphisa isifiso sakho sokudla futhi akhulise imizwa yakho yokugcwala (,).

Ukukhetha okuhle kokudla okuphezulu ngevolumu kepha amakhalori aphansi afaka ithanga, ukhukhamba, amajikijolo kanye nama-popcorn aqhamuke emoyeni.

Ukudla kwangempela ngokuvamile kunama-calories ambalwa ngegramu kunokudla okucutshungulwayo. Ukudla okumnandi okunevolumu ephezulu kufaka phakathi ithanga, ukhukhamba, amajikijolo kanye nama-popcorn aqhamuka emoyeni.

10. Bazonciphisa Ukusetshenziswa Kwakho Kokudla Okucutshungulwe Kakhulu

Ukukhuluphala ngokweqile kuyinkinga enkulu yezempilo emhlabeni wonke, enabantu abangaphezu kwezigidi eziyizinkulungwane eziyi-1.9 abaneminyaka engaphezu kwengu-18 abahlukaniswe njengabakhuluphele ngokweqile noma abakhuluphele ().

Kuyathakazelisa ukuthi ukukhula okusheshayo kokukhuluphala kwenzeke ngesikhathi esifanayo lapho ukudla okwenziwe kakhulu kutholakala khona kabanzi.

Isibonelo salezi zinguquko singabonakala ocwaningweni olulodwa olubone ukuthambekela kokudla okusetshenzwe kakhulu nokukhuluphala eSweden phakathi kwe-1960 ne-2010.

Ucwaningo luthole ukwanda ngo-142% ekudleni kokudla okusetshenzwe kakhulu, ukwenyuka ngo-315% kotshwala kanye no-367% ekusetshenzisweni kokudla okucutshungulwe kakhulu, njengama-chips noswidi.

Ngasikhathi sinye, izinga lokukhuluphala liphindwe kabili, lisuka ku-5% ngo-1980 laya ngaphezu kuka-11% ngo-2010 ().

Ukudla ukudla kwangempela kunciphisa ukungeniswa kokudla okusetshenzwe kakhulu okunikeza izakhamzimba ezimbalwa, kugcwele amakhalori angenalutho futhi kwandisa ingozi yezifo eziningi ezihlobene nezempilo ().

Ukudla ukudla okungokoqobo kunciphisa ukudla okucutshungulwayo, kunciphisa ubungozi bokukhuluphala.

11. Ukudla Kwangempela Kuzokusiza Ukwenza Ushintsho Lendlela Yokuphila

Ukulandela ukudla okuphahlazeka kungakusiza ulahlekelwe isisindo ngokushesha, kepha ukukugcina kuyinselelo enkulu kakhulu.

Ukudla okuningi kokuphahlazeka kukusiza ukuthi ufinyelele umgomo wakho ngokukhawulela amaqembu okudla noma ngokunciphisa kakhulu ama-calories.

Ngeshwa, uma isitayela sabo sokudla kuyinto ongeke ukwazi ukuyigcina isikhathi eside, khona-ke ukugcina isisindo kungaba ngumzabalazo.

Yilapho ukudla ukudla okunothe ngokudla kwangempela kungakusiza ukuthi wehlise isisindo futhi ugcine lezo zinzuzo isikhathi eside. Ihambisa ukugxila kwakho ekwenzeni ukukhetha kokudla okungcono okhalweni lwakho nasempilweni yakho.

Yize lesi sitayela sokudla singasho ukuthi ukwehla kwesisindo kuthatha isikhathi eside ukwenzeka, kungenzeka ukuthi ugcine lokho okulahlekelayo ngoba wenze ushintsho endleleni yokuphila.

Ukuguqula ukugxila kwakho ekudleni ukudla kwangempela, kunokulandela indlela odla ngayo, kungakusiza ulahlekelwe isisindo futhi ukugcine isikhathi eside.

Okusemqoka

Ukudla okunothe ngokudla kwangempela kuhle empilweni yakho futhi kungakusiza nokuthi wehlise isisindo.

Ukudla kwangempela kunomsoco kakhulu, kuqukethe ama-calories ambalwa futhi kugcwalisa kakhulu kunokudla okuningi okusetshenzisiwe.

Ngokumane ubeke okunye kokudla okusetshenzisiwe ekudleni kwakho ngokudla kwangempela, ungathatha igxathu elikhulu lokuphila impilo enempilo.

Ngaphezu kwalokho, ukwakha umkhuba wokudla ukudla kwangempela - kunokulandela indlela yokudla yesikhashana - kuzokwenza kube lula kuwe ukugcina ukulahleka kwamafutha isikhathi eside.

Okuningi ngokunciphisa umzimba:

• Ukudla Okumnandi Kokulahlekelwa Isisindo okungama-20 ePlanethi
• Ukudla Okufanele Kugwenywe Lapho Uzama Ukwehlisa Isisindo
• Izindlela Ezi-30 Ezilula Zokunciphisa Isisindo Ngokwemvelo (Zisekelwa Isayensi)