Ingabe Ukondla Kukulungele Noma Kukubi?

-Delile

• Kuyini ukudla okulula futhi kungani abantu bedla?
• Ingabe ukudla okulula kuyayikhulisa imetabolism yakho?
• Ukudla ukudla okulula kuthinta kanjani ukudla nesisindo
• Imiphumela yokudla
• Imiphumela yesisindo
• Imiphumela kushukela wegazi
• Kungavimbela indlala ebhuqayo
• Amathiphu okudla ukudla okunempilo
• Ungadla ukudla okunempilo
• Okubalulekile

Kunemibono ehlukahlukene ngokudla okulula.

Abanye bakholelwa ukuthi iphilile, kanti abanye bacabanga ukuthi ingakulimaza futhi ikwenze ukhuluphale.

Nakhu ukubuka okuningiliziwe kokudla okulula nokuthi kuthinta kanjani impilo yakho.

Kuyini ukudla okulula futhi kungani abantu bedla?

Ukudla okulula kungukuthi udla ukudla noma iziphuzo phakathi kokudla kwakho okuvamile.

Igama elithi "ukudla okulula ukudla" livame ukusetshenziselwa ukubhekisa ezintweni ezicutshunguliwe, ezinama-khalori aphezulu njengama-chips namakhukhi.

Kodwa-ke, ukudla okulula kusho ukumane udle noma uphuze okuthile phakathi kokudla, noma ngabe ukudla kunempilo yini ().

Indlala yisisusa esiyinhloko sokwenza ukudla okulula, kepha izinto ezifana nendawo, imvelo yomphakathi, isikhathi sosuku, nokutholakala kokudla nakho kuyasiza.

Eqinisweni, abantu bavame ukudla okulula uma ukudla okumnandi kuseduze - noma bengalambile.

Kwesinye isifundo, lapho abantu abanesisindo sokukhuluphala ngokweqile noma ngokweqile bebuzwa ukuthi kungani bakhethe ukudla okulula okungenampilo, impendulo ejwayelekile kunazo zonke kwaba isilingo, kwalandelwa indlala namandla aphansi ().

Ngaphezu kwalokho, zombili izifiso zokudla okulula kanye nokuthakatha kwezempilo zibukeka zihlukaniswe kakhulu. Izici ezinomthelela ekudleni okulula zifaka ubudala nezinkolelo zokuthi ngabe lo mkhuba uphilile yini ().

Ukudla okulula kungasho ukudla noma ukuphuza ngaphandle kokudla okuyisisekelo. Izizathu zokudla okulula zifaka phakathi indlala, ukutholakala kokudla, nezinkomba zemvelo nezenhlalo.

Ingabe ukudla okulula kuyayikhulisa imetabolism yakho?

Yize kuphakanyisiwe ukuthi ukudla njalo emahoreni ambalwa kwandisa umzimba wakho, ubufakazi besayensi abukusekeli lokhu.

Ucwaningo lukhombisa ukuthi imvamisa yokudla ayinamthelela omkhulu ekutheni ushisa amakholori amangaki ().

Ucwaningo olulodwa kubantu abasebenzisa inani elilinganayo lamakhalori ekudleni okubili noma okuyisikhombisa ngosuku alutholanga mehluko kuma-calories ashisiwe ().

Kwesinye isifundo, abantu abanesisindo sokukhuluphala abalandela ukudla okunama-khalori aphansi kakhulu amasonto ama-3 bakhombise ukwehla okufanayo kwezinga le-metabolic, noma ngabe badla ama-calories ayi-800 njengokudla okukodwa noma okungu-5 ngosuku ().

Kodwa-ke, ocwaningweni olulodwa, izinsizwa ezikhuthele ezidle iphrotheyini ephezulu noma isitshulu se-carb ephezulu ngaphambi kokulala zithole ukwanda okukhulu kwezinga lokunciphisa umzimba ngakusasa okulandelayo ().

Ukudla njalo njalo emahoreni ambalwa kukholakala ukuthi kukhulisa umzimba. Kodwa-ke, ucwaningo oluningi lukhombisa ukuthi imvamisa yokudla ayinamthelela omncane noma ayinamphumela ku-metabolism.

Ukudla ukudla okulula kuthinta kanjani ukudla nesisindo

Ucwaningo ngemiphumela yokudla okulula esondweni nasesisindweni lunikeze imiphumela exubile.

Imiphumela yokudla

Ukuthi ukudla okulula kungayithinta kanjani inkanuko nokudla akuvunyelwanga ndawo zonke.

Okunye ukubuyekeza kubike ukuthi yize ukudla okulula kunganelisa isikhashana indlala futhi kukhuthaza imizwa yokusutha, ama-calories awo awanxeshezelwa esidlweni esilandelayo.

Lokhu kubangela ukwanda kokudla kwekhalori kosuku ().

Isibonelo, kolunye ucwaningo, abesilisa abanesisindo esedlulele abadle imithamo engama-khalori ayi-200 amahora ama-2 ngemuva kokudla kwasekuseni bagcina ngokudla amakhalori ambalwa ayi-100 kuphela kwasemini ().

Lokhu kusho ukuthi ukudla okuphelele kwekhalori kukhuphuke cishe ngama-calories ayi-100.

Kwesinye isifundo esilawulwayo, amadoda anciphile adle ama-protein amathathu aphezulu, amafutha amaningi, noma ama-carb aphezulu izinsuku eziyisithupha ().

Izinga labo lendlala kanye nokudla okuphelele kwekhalori akuzange kushintshe uma kuqhathaniswa nezinsuku ababengadli ngazo ukudla okulula, okukhombisa ukuthi izidlo zinomthelela ongathathi hlangothi ().

Kodwa-ke, ucwaningo luye lwabonisa nokuthi ukudla okulula kungasiza ekunciphiseni indlala (,,).

Kokunye ukuhlola, abesilisa abadla iprotheyini ephezulu, ibha yokudla okune-fiber eningi babe namazinga aphansi e-ghrelin yendlala namazinga aphezulu we-hormone yokugcwala i-GLP-1. Baphinde bathatha ngokwesilinganiso sama-calories angama-425 ambalwa ngosuku ().

Olunye ucwaningo kwabesifazane abangama-44 abanesisindo sokukhuluphala ngokweqile noma isisindo esithe xaxa luphawule ukuthi ukudla okulula kokulala ngaphambi kwamaprotheni noma ama-carbs kuholele ekwehliseni indlala nemizwa egcwele yokugcwala ngakusasa ekuseni. Kodwa-ke, amazinga e-insulin nawo abephakeme ().

Ngokuya ngale miphumela ehlukahlukene, kubonakala sengathi umphumela wokudla okwehlisayo uncike kumuntu ngamunye nohlobo lokudla okulula.

Imiphumela yesisindo

Ucwaningo oluningi lukhombisa ukuthi ukudla okulula phakathi kokudla akuthinti isisindo (,).

Noma kunjalo, izifundo ezimbalwa ziphakamisa ukuthi ukudla amaprotheni acebile, ukudla okune-fiber ephezulu kungakusiza wehlise isisindo (,).

Isibonelo, ucwaningo olwenziwe kubantu abayi-17 abanesifo sikashukela lubike ukuthi ukumunca ukudla okulula okunamaprotheni amaningi kanye ne-carb-digesting carbs kuholele ekwehleni kwesisindo esiphakathi kwamakhilogremu ayi-2.2 kungakapheli amasonto ama-4 ().

Ngakolunye uhlangothi, ezinye izifundo kubantu abanesisindo sokukhuluphala noma isisindo esijwayelekile zithole ukuthi ukuthwebula ukudla kungaholela ekwehliseni isisindo kancane noma ukuzuza kwesisindo (,).

Kwesinye isifundo, amadoda angama-36 anciphile akhulisa ukudla kwawo kwekhalori ngama-40% ngokudla amakhalori amaningi njengokudla okulula phakathi kokudla. Bathola ukwanda okuphawulekayo emafutheni esibindi nasesisu ().

Olunye ucwaningo lubonisa ukuthi isikhathi sokudla okulula singathinta ukushintsha kwesisindo.

Ucwaningo olwenziwe kwabesifazane abayi-11 abazacile ludalule ukuthi ukudla isidlo esingamakhalori angu-190 ngo-11: 00 ebusuku. kunciphise inani lamafutha abawashisa kakhulu kunokudla isidlo esisodwa ngo-10: 00 a.m. ().

Imiphumela exubile iphakamisa ukuthi izimpendulo zesisindo ekudleni okuncane kungenzeka ziyehluka ngakunye nesikhathi sosuku.

Imiphumela yokufunda ehlanganisiwe isho ukuthi izimpendulo zesisindo nesifiso sokudla okulula ziyahlukahluka kumuntu ngamunye, kanye nesikhathi sosuku.

Imiphumela kushukela wegazi

Yize abantu abaningi bekholelwa ukuthi kuyadingeka ukudla njalo ukugcina amazinga kashukela egazini azinzile usuku lonke, lokhu akuhlali kunjalo.

Eqinisweni, ucwaningo olwenziwe kubantu abanesifo sikashukela sohlobo lwe-2 luthole ukuthi ukudla ukudla okubili kuphela ngosuku kuholele emazingeni kashukela asezingeni lokuzila ukudla, ukuzwela okungcono kwe-insulin, kanye nokwehla kwesisindo esikhulu kunokudla izikhathi eziyisithupha ngosuku ().

Olunye ucwaningo alubikanga mehluko emazingeni kashukela egazi lapho inani elifanayo lokudla lidliwe njengokudla noma ukudla kanye nokudla okulula (,).

Vele, uhlobo lokudla okulula kanye nenani elisetshenzisiwe yizici eziyinhloko ezithinta amazinga kashukela egazini.

Ukudla okulula kwe-low-carb, okune-fiber ephezulu kuhlale kukhombisa umphumela omuhle kakhulu kushukela wegazi kanye namazinga e-insulin kunokudla okulula kwe-carb kubantu abanesifo sikashukela nangaphandle kwaso (,,,).

Ngaphezu kwalokho, ukudla okulula okuqukethe amaprotheni amaningi kungathuthukisa ukulawula ushukela egazini (,).

Ocwaningweni olwenziwe emadodeni angama-20 aphilile, ukudla iphunga elinamaprotheni amaningi, okwehlisa ubisi oluncane kuholele ekwehliseni amazinga kashukela egazini ngaphambi kokudla okulandelayo, uma kuqhathaniswa nokudla okwehlisa ubisi lwe-carb ephezulu noma ijusi le-orange ().

Akudingekile ukudla okulula ukugcina amazinga kashukela egazini aphilile. Ukudla ama-protein amaningi noma ukudla okulula okune-fiber kukhuphula amazinga kashukela egazini kunokudla ukudla okulula kwe-carb.

Kungavimbela indlala ebhuqayo

Ukondla kungahle kungabi kuhle kuwo wonke umuntu, kepha kungasiza impela abanye abantu ukuthi bagweme ukulamba ngokuhaha.

Uma uhamba isikhathi eside ungadlile, ungahle ulambe uze ugcine usudla ama-calories amaningi kunalawo owadingayo.

Ukudla okulula kungasiza ukugcina amazinga akho endlala kwi-keel, ikakhulukazi ezinsukwini lapho ukudla kwakho kuhlukaniswe ngokuqhubekayo.

Kodwa-ke, kubalulekile ukwenza izinqumo zokudla okulula.

Ukudla isidlo esingcono kunokuzivumela ukuthi ulambe ngokuhaha. Lokhu kungaholela ekukhetheni okungafanele kokudla nokudla ngokweqile kwekhalori.

Amathiphu okudla ukudla okunempilo

Ukuze uthole okuningi ekudleni kwakho okulula, landela le mihlahlandlela:

• Inani elizodliwa. Ngokuvamile, kungcono ukudla ukudla okulula okunikeza cishe ama-calories angama-200 futhi okungenani ama-gramu ayi-10 wamaprotheni ukukusiza uhlale ugcwele kuze kube sekudleni kwakho okulandelayo.
• Imvamisa. Inombolo yakho yokudla okulula iyahluka ngokuya ngezinga lomsebenzi wakho nosayizi wokudla. Uma usebenza kakhulu, ungakhetha ukudla okulula okungu-2-3 ngosuku, kuyilapho umuntu ohleli kakhulu engenza kangcono ngokudla okulula okungu-1 noma cha.
• Ukuphatheka. Gcina ukudla okulula okuphathekayo uma uhamba uyokwenza okuthile noma usohambweni uma kungenzeka indlala ihlasele.
• Ungadla okumelwe ugwenywe. Okudliwayo okusetshenzisiwe, okunoshukela ophakeme kungakunika amandla amancane, kepha mhlawumbe uzozizwa ulambile ngemuva kwehora noma amabili.

Lapho udla, qiniseka ukuthi udla izinhlobo ezifanele namanani okudla ukuze unciphise indlala futhi uvimbele ukudla ngokweqile kamuva.

Ungadla ukudla okunempilo

Yize ukudla okulula okuhlanganisiwe nemigoqo kutholakala, ukukhetha ukudla okuphelele okunomsoco kungcono kakhulu.

Kungumqondo omuhle ukufaka umthombo wamaprotheni esidlweni sakho.

Isibonelo, womabili ama-cottage shizi namaqanda abiliswe kanzima kukhonjisiwe ukukugcina ugcwele amahora ().

Ngaphezu kwalokho, ukudla okulula okune-fiber eningi njengama-alimondi namakinati kunganciphisa isifiso sakho sokudla kanye nenani lokudla okudlayo esidlweni esilandelayo (,).

Nayi eminye imibono embalwa yokudla okulula:

• ushizi wentambo
• izingcezu zemifino ezintsha
• imbewu ye-sunflower
• i-cottage shizi enezithelo

Ukukhetha ukudla okulula okunempilo okunamaprotheni amaningi kanye nefayibha kusiza ekunciphiseni indlala futhi kukugcine ugcwele amahora amaningi.

Okubalulekile

Ukudla ukudla okulula kungaba kuhle kwezinye izimo, njengokuvimbela indlala kubantu abavame ukudla ngokweqile lapho behamba isikhathi eside bengadlile.

Kodwa-ke, abanye bangenza kangcono ukudla izidlo ezintathu noma ezimbalwa ngosuku.

Ekugcineni, empeleni kuyisinqumo somuntu siqu. Uma uzodla, qiniseka ukuthi ukhetha ukudla okunempilo okukugcina ugcwele futhi wanelisekile.