Ukudla kweSirtfood: Umhlahlandlela Wabaqalayo Oningiliziwe

-Delile

• Kuyini Ukudla Kwe-Sirtfood?
• Ingabe kuyasebenza?
• Ukulandela kanjani Ukudla kweSirtfood
• Ijusi eliluhlaza okotshani
• Isigaba sokuqala
• Isigaba sesibili
• Ngemuva kokudla
• Ingabe ama-Sirtfoods ama-superfoods amasha?
• Ingabe iphilile futhi iyaqhubeka?
• Ukuphepha nemiphumela engemihle
• Okubalulekile

Ukudla okusha okunezitayela kubonakala sengathi kuvela njalo, kanti iSirtfood Diet ingenye yakamuva.

Sekuyintandokazi yosaziwayo eYurophu futhi kudume ngokuvumela iwayini elibomvu noshokoledi.

Abadali bayo baphikelela ngokuthi akuyona imfashini, kepha kunalokho bathi "ama-sirtfoods" ayimfihlo yokuvula ukulahleka kwamafutha nokuvikela izifo.

Kodwa-ke, ochwepheshe bezempilo baxwayisa ngokuthi lokhu kudla kungenzeka kungaphili ngokuvumelana nomqondo futhi kungaba ngumqondo omubi.

Lo mbhalo uhlinzeka ngokubuyekezwa okusekelwe ebufakazini be-Sirtfood Diet kanye nezinzuzo zayo ezingaba khona zezempilo.

Kuyini Ukudla Kwe-Sirtfood?

Izazi zokudla okunodumo ezimbili ezisebenza ejimini yangasese e-UK zenze iSirtfood Diet.

Bakhangisa lokhu kudla njengohlelo olusha lwezinguquko kanye nohlelo lwezempilo olusebenza ngokuvula "isakhi sofuzo sakho esinciphile."

Lokhu kudla kusekelwe ocwaningweni lwama-sirtuins (i-SIRTs), iqembu lamaprotheni ayisikhombisa atholakala emzimbeni akhonjisiwe ukulawula imisebenzi ehlukahlukene, kufaka phakathi imetabolism, ukuvuvukala kanye nempilo ().

Izinhlanganisela ezithile zezitshalo zemvelo zingakwazi ukukhuphula izinga lalawa maprotheni emzimbeni, futhi ukudla okuqukethe lawo kubizwe ngokuthi “ama-sirtfoods.”

Uhlu lwama- “sirtfoods aphezulu angama-20” olunikezwe yiSirtfood Diet lubandakanya ():

• i-kale
• iwayini elibomvu
• ama-strawberry
• anyanisi
• isoya
• iparsley
• amafutha omnqumo ayintombi nto
• ushokoledi omnyama (85% cocoa)
• matcha green tea
• okufana nokolweni
• i-turmeric
• ama-walnuts
• arugula (irokhethi)
• iso lenyoni
• lovage
• Izinsuku zeMedjool
• i-chicory ebomvu
• amajikijolo
• capers
• ikhofi

Ukudla kuhlanganisa ama-sirtfoods nokuvinjelwa kwekhalori, kokubili okungadala umzimba ukuthi ukhiqize amazinga aphezulu ama-sirtuins.

Incwadi yeSirtfood Diet ifaka phakathi izinhlelo zokudla nezindlela zokupheka okufanele zilandelwe, kepha kunezinye izincwadi zokupheka zeSirtfood Diet ezitholakalayo.

Abadali bokudla bathi ukulandela iSirtfood Diet kuzoholela ekunciphiseni isisindo ngokushesha, konke ngenkathi kugcinwa isisindo semisipha futhi kukuvikela ezifweni ezingamahlalakhona.

Uma usuqede ukudla, uyakhuthazwa ukuthi uqhubeke nokufaka ama-sirtfoods kanye nesiginisha yokudla okusayinayo ijusi eluhlaza ekudleni kwakho okuvamile.

Ukudla kweSirtfood kusekelwe ocwaningweni lwama-sirtuins, iqembu lamaprotheni alawula imisebenzi eminingana emzimbeni. Ukudla okuthile okubizwa ngama-sirtfoods kungadala ukuthi umzimba ukhiqize amanye ala maprotheni.

Ingabe kuyasebenza?

Ababhali be-Sirtfood Diet benza izimangalo ezinesibindi, kufaka phakathi ukuthi ukudla kungakhulisa kakhulu ukwehla kwesisindo, kuvule i- "geny skinny" yakho, futhi kuvikele izifo.

Inkinga abukho ubufakazi obuningi bokusekela lezi zimangalo.

Kuze kube manje, abukho ubufakazi obukholisayo bokuthi iSirtfood Diet inomphumela omuhle kakhulu ekunciphiseni isisindo kunanoma ikuphi okunye ukudla okunomkhawulo wekhalori.

Futhi yize okuningi kwalokhu kudla kunezinto ezinempilo, azikaze zibe khona izifundo zabantu zesikhathi eside zokunquma ukuthi ukudla ukudla okunothile kokudla okune-sirtf kunezinzuzo zempilo ezibonakalayo yini.

Yize kunjalo, incwadi ethi Sirtfood Diet ibika imiphumela yocwaningo lokushayela okwenziwe ngababhali nokubandakanya ababambiqhaza abangama-39 abavela esikhungweni sabo sokuzivocavoca.

Kodwa-ke, imiphumela yalolu cwaningo kubonakala sengathi ayishicilelwanga kwenye indawo.

Kwiviki elingu-1, ababambiqhaza balandela indlela yokudla futhi bazilolonga nsuku zonke. Ekupheleni kwesonto, ababambiqhaza banciphise isilinganiso samakhilogremu ayi-7 (3.2 kg) futhi bagcina noma bathola nobunzima bemisipha.

Noma kunjalo, le miphumela ayimangazi neze. Ukukhawulela ukudla kwakho ikhalori kumakhalori ayi-1 000 nokuvivinya umzimba ngasikhathi sinye cishe njalo kungadala ukwehla kwesisindo.

Akunandaba, lolu hlobo lokwehlisa isisindo ngokushesha akulona iqiniso futhi aluhlali isikhathi eside, futhi lolu cwaningo alulandelanga ababambiqhaza ngemuva kwesonto lokuqala ukubona ukuthi basitholile yini isisindo emuva, okuyikho njalo.

Lapho umzimba wakho untula amandla, usebenzisa izitolo zawo zamandla eziphuthumayo, noma i-glycogen, ngaphezu kokushisa amafutha nemisipha.

I-molecule ngayinye ye-glycogen idinga ama-molecule we-3-4 wamanzi ukuthi agcinwe. Lapho umzimba wakho usebenzisa i-glycogen, nawo uyawasusa lawo manzi. Kuyaziwa ngokuthi "isisindo samanzi."

Esontweni lokuqala lokuvinjelwa okwedlulele kwekhalori, cishe ingxenye eyodwa kwezintathu kuphela zokwehla kwesisindo ivela emafutheni, kanti ezinye izingxenye ezimbili kwezintathu zivela emanzini, emisipheni naseglycogen (,).

Lapho nje ukwanda kokudla kwakho kwekhalori, umzimba wakho ugcwalisa izitolo zawo ze-glycogen, bese isisindo sibuya ngqo.

Ngeshwa, lolu hlobo lokuvinjelwa kwekhalori lungadala nokuthi umzimba wakho wehlise isilinganiso salo semethabolikhi, okwenza ukuthi udinga amakholori ambalwa ngosuku ukuze uthole amandla kunangaphambili (,).

Kungenzeka ukuthi lokhu kudla kungakusiza ukuthi wehlise amakhilogremu ambalwa ekuqaleni, kepha kungenzeka kubuye ngokushesha lapho ukudla kuphelile.

Ngokuya ngokuvikela izifo, amaviki ama-3 kungenzeka ukuthi awabi made ngokwanele ukuba nomthelela wesilinganiso wesikhathi eside.

Ngakolunye uhlangothi, ukufaka i-sirtfoods ekudleni kwakho okuvamile esikhathini eside kungaba ngumqondo omuhle. Kepha uma kunjalo, ungahle weqe nokudla bese uqala ukukwenza manje.

Lokhu kudla kungakusiza ulahlekelwe isisindo ngoba sinama-kilojoule amancane, kepha isisindo kungenzeka sibuye uma ukudla kuphelile. Ukudla kufushane kakhulu ukuthi kungathinta impilo yakho isikhathi eside.

Ukulandela kanjani Ukudla kweSirtfood

I-Sirtfood Diet inezigaba ezimbili ezihlala isonto lonke eli-3. Ngemuva kwalokho, ungaqhubeka "nokuhlanza" ekudleni kwakho ngokufaka ama-sirtfoods amaningi ngangokunokwenzeka ekudleni kwakho.

Izindlela zokupheka ezithile zalezi zigaba ezimbili zitholakala encwadini ethi "The Sirtfood Diet", eyabhalwa ngabadali bokudla. Uzodinga ukuyithenga ukulandela indlela odla ngayo.

Ukudla kugcwele ama-sirtfoods kepha kufaka ezinye izithako ngaphandle nje kokuthi "ama-sirtfoods aphezulu angama-20".

Iningi lezithako kanye nokudla kwasirt kulula ukuthola.

Kodwa-ke, izithako ezintathu zesiginesha ezidingekayo kulezi zigaba ezimbili - i-matcha green tea powder, lovage, ne-buckwheat - zingabiza noma kube nzima ukuzithola.

Ingxenye enkulu yokudla ijusi yayo eluhlaza, ozodinga ukuzenzela phakathi kokukodwa noma kathathu nsuku zonke.

Uzodinga i-juicer (i-blender ngeke isebenze) nesikali sasekhishini, njengoba izithako zibalwe ngesisindo. Iresiphi ingezansi:

Ijusi eliluhlaza okotshani

• Ama-75 amagremu (ama-2.5 ounces) ama-kale
• 30 amagremu (i-ounce elilodwa) i-arugula (irokhethi)
• 5 amagremu iparsley
• Izinti ezimbili zesilimo esidliwayo esinamagatsha anamanzi
• I-ginger engu-1 cm (0.5 inches)
• uhhafu wehhabhula eliluhlaza
• uhhafu kalamula
• isigamu sesipuni setiyi itiye eluhlaza

Ijusi zonke izithako - ngaphandle kwempuphu yetiye eluhlaza nelamula - ndawonye bese uwathela engilazini. Ijusi ulamula ngesandla, bese ugovuza ijusi likalamula kanye netiye eluhlaza okotshani kujusi wakho.

Isigaba sokuqala

Isigaba sokuqala sithatha izinsuku eziyi-7 futhi sifaka ukuvinjelwa kwekhalori kanye nejusi eluhlaza. Kuhloselwe ukuqala ukwehla kwesisindo sakho futhi kuthiwa kukusize wehlise amakhilogremu angu-7 (3.2 kg) ezinsukwini eziyi-7.

Phakathi nezinsuku zokuqala ezi-3 zesigaba sokuqala, ukudla ikhalori kukhawulelwe kuma-calories ayi-1 000. Uphuza amajusi amathathu aluhlaza ngosuku kanye nesidlo esisodwa. Usuku ngalunye ungakhetha kusuka ekuphekeni okusencwadini, okubandakanya konke ama-sirtfoods njengengxenye eyinhloko yokudla.

Izibonelo zokudla zifaka i-miso-glazed tofu, i-omelet ye-sirtfood, noma i-shrimp stir-fry nama-noodle we-buckwheat.

Ngezinsuku ezingu-4-7 zesigaba sokuqala, ukudla ikhalori kuyanda kuya ku-1,500. Lokhu kufaka phakathi ama-juice amabili aluhlaza ngosuku nokunye ukudla okune-sirtfood okunothile, ongakukhetha encwadini.

Isigaba sesibili

Isigaba sesibili sithatha amaviki ama-2. Ngalesi sigaba "sesondlo", kufanele uqhubeke ukunciphisa umzimba ngokuqinile.

Awukho umkhawulo othile wekhalori walesi sigaba. Esikhundleni salokho, udla kathathu okugcwele ama-sirtfoods nejusi elilodwa eliluhlaza ngosuku. Futhi, ukudla kukhethwa kuzindlela zokupheka ezinikezwe encwadini.

Ngemuva kokudla

Ungaziphinda lezi zigaba ezimbili kaningi ngendlela oyifunayo yokuqhubeka nokunciphisa umzimba.

Kodwa-ke, uyakhuthazwa ukuthi uqhubeke "nokuhlanza" ekudleni kwakho ngemuva kokuqeda lezi zigaba ngokufaka ama-sirtfoods njalo ekudleni kwakho.

Kunezinhlobonhlobo zezincwadi zeSirtfood Diet ezigcwele izindlela zokupheka ezinothe ngama-sirtfoods. Ungafaka futhi ama-sirtfoods ekudleni kwakho njenge-snack noma kuzindlela zokupheka osuzisebenzisile.

Ngokwengeziwe, uyakhuthazwa ukuthi uqhubeke nokuphuza ujusi oluhlaza nsuku zonke.

Ngale ndlela, iSirtfood Diet iba ngaphezulu koshintsho lwendlela yokuphila kunokudla okukodwa.

I-Sirtfood Diet iqukethe izigaba ezimbili. Isigaba sokuqala sihlala izinsuku eziyi-7 futhi sihlanganisa ukuvinjelwa kwekhalori namajusi aluhlaza. Isigaba sesibili sithatha amaviki ama-2 futhi sifaka izidlo ezintathu nejusi elilodwa.

Ingabe ama-Sirtfoods ama-superfoods amasha?

Akunakuphikwa ukuthi ama-sirtfoods akulungele wena. Zivame ukuba nezakhamzimba eziningi futhi zigcwele izinhlanganisela zezitshalo ezinempilo.

Ngaphezu kwalokho, izifundo zihlobanise ukudla okuningi okunconywe ku-Sirtfood Diet nezinzuzo zezempilo.

Isibonelo, ukudla amanani ashokoledi kashokoledi amnyama anokuqukethwe okuphezulu kokhokho kunganciphisa ubungozi besifo senhliziyo futhi kusize ekulweni nokuvuvukala (,).

Ukuphuza itiye eliluhlaza kunganciphisa ubungozi bokushaywa unhlangothi nesifo sikashukela futhi kusize ukwehlisa umfutho wegazi ().

Futhi i-turmeric inezinto ezilwa nokuvuvukala ezinemiphumela ezuzisayo emzimbeni jikelele futhi zingavikela nasezifweni ezihlala njalo, ezihlobene nokuvuvukala ().

Eqinisweni, iningi lama-sirtfoods akhombisile izinzuzo zezempilo kubantu.

Kodwa-ke, ubufakazi ezinzuzweni zezempilo zokwanda kwamazinga wamaprotheni okwandayo kuqala. Noma kunjalo, ucwaningo lwezilwane nolayini bamaseli luye lwabonisa imiphumela ejabulisayo.

Isibonelo, abacwaningi bathole ukuthi amazinga akhuphukile amaprotheni athile e-sirtuin aholela esikhathini eside semvubelo, izikelemu namagundane ().

Futhi ngesikhathi sokuvinjelwa kokuzila noma kwekhalori, amaprotheni e-sirtuin atshela umzimba ukuthi ushise amanoni amaningi ukuthola amandla futhi uthuthukise ukuzwela kwe-insulin. Ucwaningo olulodwa kumagundane lwathola ukuthi amazinga e-sirtuin andile aholela ekulahlekelweni kwamafutha (,).

Obunye ubufakazi bukhombisa ukuthi ama-sirtuin nawo angadlala indima ekwehliseni ukuvuvukala, ukuvimbela ukukhula kwezimila, nokunciphisa ukukhula kwesifo senhliziyo kanye ne-Alzheimer's ().

Ngenkathi ucwaningo kumagundane nasemigqeni yamaseli womuntu lubonise imiphumela emihle, akubanga khona zifundo zabantu ezihlola imiphumela yokwanda kwamazinga e-sirtuin (,).

Ngakho-ke, ukuthi ukukhuphuka kwamazinga wamaprotheni emzimbeni kuzoholela esikhathini eside sokuphila noma ingozi ephansi yomdlavuza kubantu akwaziwa.

Ucwaningo njengamanje luyaqhubeka ukuthuthukisa amakhemikhali asebenza kahle ngokwandisa amazinga e-sirtuin emzimbeni. Ngale ndlela, izifundo zabantu zingaqala ukuhlola imiphumela yama-sirtuins empilweni yomuntu ().

Kuze kube yileso sikhathi, akunakwenzeka ukunquma imiphumela yokunyuka kwamazinga e-sirtuin.

Ama-Sirtfoods ngokuvamile angukudla okunempilo. Kodwa-ke, kuncane kakhulu okwaziwayo ukuthi lokhu kudla kuthinta kanjani amazinga e-sirtuin kanye nempilo yabantu.

Ingabe iphilile futhi iyaqhubeka?

Ama-Sirtfoods cishe konke ukukhetha okunempilo futhi kungaholela ezinzuzweni ezithile zezempilo ngenxa yezakhi zawo zokulwa nokuvuvukala.

Kodwa-ke, ukudla ukudla okuncane kuphela okunempilo akukwazi ukuhlangabezana nazo zonke izidingo zomsoco zomzimba wakho.

I-Sirtfood Diet ikhawulela ngokungadingekile futhi ayinikezi izinzuzo zezempilo ezicacile, ezehlukile kunoma yiluphi olunye uhlobo lokudla.

Ngaphezu kwalokho, ukudla amakhalori ayi-1 000 kuphela akunconywa ngaphandle kokuqondiswa udokotela. Ngisho nokudla amakhalori angu-1,500 ngosuku kukhawulela ngokweqile kubantu abaningi.

Ukudla kudinga nokuthi uphuze amajusi amathathu aluhlaza ngosuku. Yize ama-juice engaba ngumthombo omuhle wamavithamini namaminerali, futhi awumthombo kashukela futhi aqukethe cishe akukho nolunye uhlobo lwe-fiber enempilo elenziwa izithelo nemifino yonke (13).

Ngaphezu kwalokho, ukusiphuzela ujusi usuku lonke kuwumqondo omubi koshukela wegazi kanye namazinyo akho ().

Ukungasho, ngoba ukudla kuncane kuma-calories nokukhethwa kokudla, kungenzeka ukuthi kunamaprotheni, amavithamini, namaminerali, ikakhulukazi ngesikhathi sesigaba sokuqala.

Isibonelo, inani lamaprotheni anconyiwe nsuku zonke liwela phakathi kokulingana okungu-2- no-6 1/2-ounce, futhi kusekelwe ezintweni eziningana, kufaka phakathi:

• noma ngabe ungowesilisa noma owesifazane
• uneminyaka emingaki
• ukhuthele kangakanani

Ngenxa yamazinga wekhalori aphansi nokukhethwa kokudla okunomkhawulo, lokhu kudla kungaba nzima ukunamathela kuwo wonke amasonto ama-3 (15).

Faka lokho ezindlekweni eziphezulu zokuqala zokuthenga i-juicer, incwadi kanye nezithako ezithile ezingavamile nezibizayo, kanye nezindleko zesikhathi sokulungiselela ukudla namajusi athile, futhi lokhu kudla kuba yinto engenakwenzeka futhi engabambeki kubantu abaningi.

I-Sirtfood Diet igqugquzela ukudla okunempilo kepha inemikhawulo kuma-calories nokukhetha ukudla. Kubandakanya nokuphuza ujusi omningi, okungesona isincomo esinempilo.

Ukuphepha nemiphumela engemihle

Yize isigaba sokuqala seSirtfood Diet sinamakholori amancane kakhulu futhi singaphelele ngokudla, akukho ukukhathazeka kwangempela kwezokuphepha kumuntu omdala, ophilile ocabanga isikhathi esifushane sokudla.

Kodwa kumuntu onesifo sikashukela, ukuvinjelwa kwekhalori nokuphuza ijusi kakhulu ezinsukwini ezimbalwa zokuqala zokudla kungadala ushintsho oluyingozi emazingeni kashukela egazini ().

Noma kunjalo, ngisho nomuntu ophilile angaba nemiphumela engemihle - ikakhulukazi indlala.

Ukudla ama-kilojoule ayi-1 000-1,500 kuphela ngosuku kuzoshiya cishe noma ngubani ozizwa elambile, ikakhulukazi uma okuningi kwalokho okudlayo kungujusi, okune-fiber encane, isakhi esisiza ukukugcina uzizwa ugcwele ().

Ngesikhathi sesigaba sokuqala, ungahle uhlangabezane neminye imiphumela emibi njengokukhathala, ikhanda elikhanyayo, nokucasuka ngenxa yomkhawulo wekhalori.

Kumuntu omdala onempilo, imiphumela ebucayi yezempilo ayinakwenzeka uma ukudla kulandelwa amasonto ama-3 kuphela.

I-Sirtfood Diet inamakholori amancane, kanti isigaba sokuqala asilinganiswanga ngokudla okunempilo. Kungakushiya ulambile, kodwa akuyona ingozi kumuntu omdala ovamile onempilo.

Okubalulekile

I-Sirtfood Diet igcwele ukudla okunempilo kepha hhayi amaphethini wokudla okunempilo.

Ukungasho, izimangalo zayo zemibono nezempilo zisuselwa ekukhulisweni okukhulu okuvela ebufakazini bokuqala besayensi.

Ngenkathi ukwengeza okunye kokudla kokudla ekudleni kwakho akuwona umqondo omubi futhi kunganikela nangezinzuzo ezithile zezempilo, ukudla uqobo kubukeka njengenye imfashini.

Zongele imali bese weqe wenze izinguquko zokudla okunempilo, zesikhathi eside esikhundleni salokho.