Izizathu eziyi-11 zokuthi Ushukela Omningi Kakulungile Kuwe

-Delile

• 1. Kungadala Ukuzuza Kwesisindo
• 2. Kwangathi Kungeze Ingozi Yakho Yesifo Senhliziyo
• 3. Uxhunywe Emqubeni
• 4. Kwandisa Ubungozi Bakho Bohlobo Lwesifo Sikashukela Sohlobo 2
• 5. Kwangathi Kungeze Ingozi Yakho Yomdlavuza
• 6. Kwangathi Kungandisa Ingozi Yakho Yokucindezeleka
• 7. Kwangathi Kungasheshiswa Inqubo Yokuguga Isikhumba
• 8. Kungakhulisa Ukuguga Kwamaselula
• 9. Kudonsa Amandla Akho
• 10. Ingaholela Esibindi Esinamafutha
• 11. Ezinye Izingozi Zezempilo
• Ungakunciphisa Kanjani Ukudla Kwakho Ushukela
• Okusemqoka

Ukusuka kusoso we-marinara kuya kuphenathi, ushukela owengeziwe ungatholakala nakwemikhiqizo engalindelekile kakhulu.

Abantu abaningi bathembela ekudleni okusheshayo, okwenziwe ukudla kanye nokudla okulula. Njengoba le mikhiqizo ivame ukuba noshukela owengeziwe, yenza ingxenye enkulu yokudla kwabo kwansuku zonke kwekhalori.

E-US, ushukela wanezela i-akhawunti efinyelela ku-17% wekhalori eliphelele labantu abadala kuze kufike ku-14% wezingane ().

Imihlahlandlela yokudla iphakamisa ukukhawulela ama-calories kusuka kushukela owengeziwe kuya ngaphansi kuka-10% ngosuku ().

Ochwepheshe bakholelwa ukuthi ukusetshenziswa kukashukela kuyimbangela enkulu yokukhuluphala nezifo eziningi ezingalapheki, ezinjengesifo sikashukela sohlobo 2.

Nazi izizathu eziyi-11 zokuthi kungani ukudla ushukela omningi kungalungile empilweni yakho.

1. Kungadala Ukuzuza Kwesisindo

Amanani okukhuluphala akhuphuka emhlabeni wonke futhi ushukela ongeziwe, ikakhulukazi ovela kuziphuzo ezinoshukela, kucatshangwa ukuthi kungenye yezimbangela ezinkulu.

Iziphuzo ezinoshukela njengama-sodas, ama-juice netiye elimnandi zilayishwa nge-fructose, uhlobo lukashukela olulula.

Ukusebenzisa i-fructose kwandisa indlala yakho nesifiso sokudla ngaphezu kwe-glucose, uhlobo oluyinhloko ushukela olutholakala ekudleni okunesitashi ().

Ngokwengeziwe, ukusetshenziswa ngokweqile kwe-fructose kungadala ukumelana ne-leptin, i-hormone ebalulekile elawula indlala futhi etshele umzimba wakho ukuthi uyeke ukudla ().

Ngamanye amagama, iziphuzo ezinoshukela azinciphisi indlala yakho, okwenza kube lula ukusebenzisa ngokushesha inani eliphezulu lama-calories angamanzi. Lokhu kungaholela ekutholeni isisindo.

Ucwaningo lukhombise ngokungaguquguquki ukuthi abantu abaphuza iziphuzo ezinoshukela, njenge-soda nejusi, banesisindo esingaphezu kwabantu abangenalo ().

Futhi, ukuphuza iziphuzo ezinoshukela omningi kuxhunyaniswa nenani elikhuphukile lamafutha we-visceral, uhlobo lwamafutha esiswini ajulile ahambisana nezimo ezinjengesifo sikashukela nesifo senhliziyo ().

Ukudla ushukela omningi kakhulu, ikakhulukazi kusuka kuziphuzo ezinoshukela, kwandisa ubungozi bakho bokuzuza isisindo futhi kungaholela ekuqongeleleni amafutha e-visceral.

2. Kwangathi Kungeze Ingozi Yakho Yesifo Senhliziyo

Ukudla okunoshukela omningi kuhlotshaniswe nengozi eyengeziwe yezifo eziningi, kufaka phakathi isifo senhliziyo, okuyisona sizathu sokuqala sokufa emhlabeni wonke ().

Ubufakazi bukhombisa ukuthi ukudla okunoshukela omningi kungaholela ekukhuluphaleni, ukuvuvukala kanye ne-triglyceride ephezulu, ushukela wegazi nomfutho wegazi - konke okuyizinto ezinobungozi besifo senhliziyo ().

Ngokwengeziwe, ukudla ushukela omningi, ikakhulukazi okuvela kuziphuzo ezinoshukela, kuxhunyaniswe ne-atherosclerosis, isifo esaziwa ngamafutha, okuvimba imithambo ().

Ucwaningo olwenziwe kubantu abangaphezu kwama-30,000 luthole ukuthi labo abadle ama-calories angu-17-21% kushukela owengeziwe banengozi engama-38% enkulu yokufa ngenxa yesifo senhliziyo, uma kuqhathaniswa nalabo abadla ama-calories angu-8% kuphela kushukela owengeziwe ().

Ithini elilodwa nje elingu-16-ounce (473-ml) likasododa liqukethe amagremu angama-52 kashukela, okulingana nokungaphezulu kokungu-10% kokudla kwakho kwansuku zonke kwekhalori, ngokuya ngokudla okungama-kilojoule angama-2,000 (11).

Lokhu kusho ukuthi isiphuzo esisodwa esinoshukela ngosuku sesingakubeka ngaphezulu komkhawulo wansuku zonke onconywayo woshukela owengeziwe.

Ukudla ushukela omningi kakhulu kwandisa izinto ezinobungozi besifo senhliziyo njengokukhuluphala, umfutho wegazi ophakeme nokuvuvukala. Ukudla okunoshukela ophakeme kuye kwaxhunyaniswa nengozi eyengeziwe yokufa ngenxa yesifo senhliziyo.

3. Uxhunywe Emqubeni

Ukudla okuphezulu kuma-carbs acwengekile, kufaka phakathi ukudla neziphuzo ezinoshukela, kuhlotshaniswe nengozi ephezulu yokuthola izinduna.

Ukudla okunenkomba ephezulu ye-glycemic, njengamaswidi asetshenzisiwe, kuphakamisa ushukela wakho wegazi ngokushesha kunokudla okunenkomba ye-glycemic ephansi.

Ukudla okunoshukela kushesha ngokushesha kukhuphule ushukela wegazi namazinga e-insulin, okudala ukwanda kwe-androgen, ukukhiqizwa kukawoyela nokuvuvukala, konke okunendima ekuthuthukiseni izinduna ().

Ucwaningo lukhombisile ukuthi ukudla okuphansi kwe-glycemic kuhlotshaniswa nokwehla kwengozi yezinduna, kuyilapho ukudla okuphezulu kwe-glycemic kuxhunyaniswa nengozi enkulu ().

Isibonelo, ucwaningo olwenziwe entsheni engama-2,300 lukhombisile ukuthi labo abahlale bedla ushukela owengeziwe banengcuphe enkulu engama-30% yokuba nezinduna ().

Futhi, ucwaningo oluningi lwabantu lukhombisile ukuthi imiphakathi yasemakhaya edla ukudla kwendabuko, okungacutshungulwa inamazinga cishe angekho omqubuko, uma kuqhathaniswa nezindawo eziningi zasemadolobheni, ezinemali ephezulu ().

Lokhu okutholakele kuhambisana nombono wokuthi izidlo eziphakeme kokudla okusetshenzisiwe, okunoshukela kufaka isandla ekwakhiweni kwezinduna.

Ukudla okunoshukela ophakeme kungakhuphula uketshezi lwe-androgen, ukukhiqizwa kukawoyela nokuvuvukala, konke lokhu kungakhuphula ubungozi bokuqubuka kwezinduna.

4. Kwandisa Ubungozi Bakho Bohlobo Lwesifo Sikashukela Sohlobo 2

Ukwanda kwesifo sikashukela emhlabeni wonke sekuphindaphindwe kabili kule minyaka engama-30 edlule ().

Yize kunezizathu eziningi zalokhu, kunokuxhumana okusobala phakathi kokusetshenziswa ngokweqile koshukela nobungozi besifo sikashukela.

Ukukhuluphala ngokweqile, okuvame ukubangelwa ukudla ushukela omningi, kubhekwa njengengozi enkulu kakhulu yesifo sikashukela ().

Ngaphezu kwalokho, ukusetshenziswa isikhathi eside koshukela omningi kudala ukumelana ne-insulin, ihomoni ekhiqizwa amanyikwe elawula amazinga kashukela egazini.

Ukumelana ne-insulini kubangela ukuthi amazinga kashukela egazi akhuphuke futhi andise kakhulu ubungozi besifo sikashukela.

Ucwaningo lwabantu olubandakanya amazwe angaphezu kwe-175 luthole ukuthi ubungozi bokuhlaselwa yisifo sikashukela bukhule ngo-1.1% kuwo wonke ama-calories ayi-150 kashukela, noma cishe ithini elilodwa lesoda, elidliwa ngosuku ().

Olunye ucwaningo luye lwabonisa nokuthi abantu abaphuza iziphuzo ezinoshukela, okubandakanya ijusi yezithelo, basemathubeni amaningi okuhlaselwa yisifo sikashukela (,).

Ukudla okunoshukela omningi kungaholela ekukhuluphaleni nasekumelaneni ne-insulin, zombili okuyizinto ezinobungozi bohlobo lwesifo sikashukela sohlobo 2.

5. Kwangathi Kungeze Ingozi Yakho Yomdlavuza

Ukudla ushukela omningi ngokweqile kungakhuphula ingozi yokuba nomdlavuza othile.

Okokuqala, ukudla okunothe ngokudla okunoshukela neziphuzo kungaholela ekukhuluphaleni, okukhuphula kakhulu amathuba okuba nomdlavuza ().

Ngaphezu kwalokho, izidlo ezinoshukela omkhulu zandisa ukuvuvukala emzimbeni wakho futhi zingadala ukumelana ne-insulin, zombili lokhu kwandisa ingozi yomdlavuza ().

Ucwaningo olwenziwe kubantu abangaphezu kuka-430,000 lwathola ukuthi ukusetshenziswa koshukela okungeziwe kwakuhlotshaniswa nengozi eyanda yomdlavuza wokuqunjelwa, umdlavuza wokuncenga nomdlavuza wamathumbu amancane ().

Olunye ucwaningo lukhombisile ukuthi abesifazane abadla ama-buns amnandi namakhukhi izikhathi ezingaphezu kwesithathu ngesonto babenamathuba ayi-1.42 okuba nomdlavuza we-endometrium kunabesifazane abasebenzisa lokhu kudla ngaphansi kwezikhathi ezingama-0.5 ngesonto ().

Ucwaningo ngesixhumanisi phakathi kokudla ushukela okwengeziwe nomdlavuza luyaqhubeka, futhi kudingeka izifundo eziningi ukuqonda kahle lobu budlelwano obuyinkimbinkimbi.

Ushukela omningi ungadala ukukhuluphala, ukumelana ne-insulin nokuvuvukala, konke lokhu okuyizinto eziyingozi zomdlavuza.

6. Kwangathi Kungandisa Ingozi Yakho Yokucindezeleka

Ngenkathi ukudla okunempilo kungasiza ekuthuthukiseni imizwa yakho, ukudla okunoshukela omningi owengeziwe kanye nokudla okusetshenzisiwe kungakhuphula amathuba akho okuba nokudangala.

Ukudla ukudla okuningi okusetshenzisiwe, kufaka phakathi imikhiqizo enoshukela ophezulu njengamakhekhe neziphuzo ezinoshukela, kuhlotshaniswe nengozi enkulu yokudangala (,).

Abaphenyi bakholelwa ukuthi ukushintsha koshukela wegazi, ukucwiliswa kwe-neurotransmitter kanye nokuvuvukala kungaba yizizathu zomthelela omubi kashukela empilweni yengqondo ().

Ucwaningo olulandela abantu abayi-8,000 iminyaka engama-22 lukhombisile ukuthi abesilisa abadle ama-67 amagremu noma ngaphezulu ushukela ngosuku babenamathuba angama-23% okuthola ukucindezeleka kunamadoda adla ngaphansi kuka-40 gram ngosuku ().

Olunye ucwaningo olwenziwe kwabesifazane abangaphezu kwama-69,000 lukhombisile ukuthi labo abanoshukela ophakeme kakhulu banezingozi ezinkulu kakhulu zokuxineka, uma kuqhathaniswa nalabo abane-intakes ephansi kakhulu ().

Ukudla okunothe ngoshukela ongeziwe kanye nokudla okusetshenzisiwe kungakhuphula ingozi yokudangala kwabesilisa nabesifazane.

7. Kwangathi Kungasheshiswa Inqubo Yokuguga Isikhumba

Imibimbi iyisibonakaliso semvelo sokuguga. Zivele ekugcineni, kungakhathalekile impilo yakho.

Kodwa-ke, ukukhetha ukudla okungalungile kungadabukisa imibimbi futhi kusheshise inqubo yokuguga kwesikhumba.

Imikhiqizo esezingeni eliphakeme ye-glycation (AGEs) yizinhlanganisela ezakhiwa ukusabela phakathi koshukela namaprotheni emzimbeni wakho. Basolwa ukuthi badlala indima enkulu ekugugeni kwesikhumba ().

Ukusebenzisa ukudla okuphezulu kuma-carbs acolisisiwe noshukela kuholela ekukhiqizeni ama-AGE, okungadala ukuthi isikhumba sakho siguge ngaphambi kwesikhathi ().

Ama-AGEs alimaza i-collagen ne-elastin, okungamaprotheni asiza isikhumba ukuba solule futhi sigcine ukubukeka kwaso kwentsha.

Lapho i-collagen ne-elastin yonakala, isikhumba siphelelwa ukuqina bese siqala ukuncipha.

Kwesinye isifundo, abesifazane abadle ama-carbs amaningi, kufaka phakathi ushukela ongeziwe, babebukeka beshwabene kakhulu kunabesifazane abathola iprotheni ephezulu, ukudla okune-carb ephansi ().

Abaphenyi baphetha ngokuthi ukudla okuphansi kwama-carbs kuhlotshaniswa nokubukeka okungcono kokuguga isikhumba ().

Ukudla okunoshukela kungakhuphula ukukhiqizwa kwama-AGE, okungasheshisa ukuguga kwesikhumba nokwakheka kombimbi.

8. Kungakhulisa Ukuguga Kwamaselula

Ama-Telomeres ayizakhiwo ezitholakala ekugcineni kwama-chromosomes, angama-molecule abamba ingxenye noma lonke ulwazi lwakho lofuzo.

Ama-Telomeres asebenza njengama-caps okuvikela, evimbela ama-chromosomes ekuwohlokeni noma ekuhlanganeni ndawonye.

Njengoba ukhula, ama-telomere ngokwemvelo ayancishiswa, okwenza amangqamuzana aguge nokungasebenzi kahle ().

Yize ukufinyezwa kwama-telomere kuyingxenye ejwayelekile yokuguga, ukukhetha impilo okungenampilo kungasheshisa inqubo.

Ukudla inani eliphakeme likashukela kukhonjisiwe ukusheshisa ukunciphisa i-telomere, okwandisa ukuguga kwamaselula ().

Ucwaningo olwenziwe kubantu abadala abangu-5,309 lubonise ukuthi ukuphuza iziphuzo ezinoshukela njalo kuhlotshaniswa nobude obufushane be-telomere nokuguga kwamaselula ngaphambi kwesikhathi ().

Eqinisweni, nsuku zonke ama-20-ounce (591-ml) nsuku zonke anikela ngoshukela onoshukela alingana neminyaka engu-4.6 yokuguga, ezimele kokunye okuguquguqukayo ().

Ukudla ushukela omningi kungasheshisa ukunciphisa ama-telomere, okwandisa ukuguga kwamaselula.

9. Kudonsa Amandla Akho

Ukudla okunoshukela owengeziwe kusheshe kwanyusa ushukela wegazi namazinga e-insulin, okuholele ekukhuleni kwamandla.

Kodwa-ke, lokhu kukhuphuka kwamazinga wamandla kuyadlula.

Imikhiqizo elayishwe ushukela kepha engenawo amaprotheni, i-fiber noma amafutha iholela ekukhulisweni kwamandla okufushane okulandelwa ngokushesha ukwehla okubukhali kushukela wegazi, okuvame ukubizwa njengokuphahlazeka ().

Ukuba nokuguquka kweshukela egazini njalo kungaholela ekushintsheni okukhulu kwamazinga wamandla ().

Ukugwema lo mjikelezo odonsa amandla, khetha imithombo ye-carb enoshukela ongeziwe futhi ocebile nge-fiber.

Ukubhangqa ama-carbs namaprotheni noma amafutha kungenye indlela enhle yokugcina ushukela wegazi namandla akho ezinzile.

Isibonelo, ukudla i-apula kanye nedlanzana lama-alimondi kuyisidlwana esihle kakhulu samazinga wamandla ahlala isikhathi eside, angaguquki.

Ukudla okunoshukela ophakeme kungathinta kabi amazinga akho wamandla ngokubangela i-spike kushukela wegazi kulandele ukuphahlazeka.

10. Ingaholela Esibindi Esinamafutha

Ukudla okuphezulu kwe-fructose kuye kwaxhunyaniswa ngokungaguquki nengozi eyengeziwe yesibindi esinamafutha.

Ngokungafani noshukela nezinye izinhlobo zikashukela, ezithathwa ngamaseli amaningi emzimbeni wonke, i-fructose icishe ihlukaniswe isibindi kuphela.

Esibindi, i-fructose iguqulwa ibe amandla noma igcinwe njenge-glycogen.

Kodwa-ke, isibindi singagcina kuphela i-glycogen engaka ngaphambi kokuthi amanani amaningi aguqulwe abe ngamafutha.

Inani elikhulu likashukela elingeziwe ngesimo se-fructose ligcwalisa kakhulu isibindi sakho, okuholele kwizifo zesibindi ezinamafutha ezingezona utshwala (i-NAFLD), isimo esibonakala ngokwakhiwa kwamafutha ngokweqile esibindini ().

Ucwaningo kubantu abadala abangaphezu kuka-5 900 lubonise ukuthi abantu abaphuza iziphuzo ezinoshukela nsuku zonke babenengozi engama-56% ephezulu yokuthuthukisa i-NAFLD, uma kuqhathaniswa nabantu abangazange ().

Ukudla ushukela omningi kungaholela ku-NAFLD, isimo lapho amafutha ngokweqile akha khona esibindini.

11. Ezinye Izingozi Zezempilo

Ngaphandle kwezingozi ezibalwe ngenhla, ushukela ungalimaza umzimba wakho ngezinye izindlela eziningi.

Ucwaningo lukhombisa ukuthi ushukela owengezwe kakhulu unga:

• Khulisa ubungozi besifo sezinso: Ukuba namazinga kashukela aphezulu egazi njalo kungadala ukulimala emithanjeni yegazi ebucayi ezinso zakho. Lokhu kungaholela engcupheni yokwanda kwesifo sezinso ().
• Umthelela omubi empilweni yamazinyo: Ukudla ushukela omningi kungadala izimbotshana. Amagciwane asemlonyeni wakho adla ushukela futhi akhiphe imikhiqizo eyenziwe i-asidi, edala ukwehliswa kwamazinyo ().
• Khulisa ubungozi bokuhlaselwa yi-gout: I-Gout yisimo sokuvuvukala esibonakala ngobuhlungu emalungeni. Ushukela ongeziwe ukhuphula amazinga e-uric acid egazini, okwandisa ubungozi bokuqhamuka noma ukuwohloka kwesifo ().
• Ukusheshisa ukwehla kwengqondo: Ukudla okunoshukela ophakeme kungaholela kwimemori engasebenzi kahle futhi kuye kwaxhunyaniswa nengozi eyengeziwe yokuwohloka komqondo (43).

Ucwaningo ngomthelela kashukela owengeziwe empilweni luyaqhubeka, futhi kutholwa okusha okusha.

Ukudla ushukela omningi kungakhuphula ukwehla kokuqonda, kwandise ingozi ye-gout, kulimaze izinso zakho futhi kubangele izimbotshana.

Ungakunciphisa Kanjani Ukudla Kwakho Ushukela

Ushukela owengeziwe ngokweqile unemiphumela emibi eminingi yezempilo.

Yize ukusebenzisa imali encane manje kunempilo ngokuphelele, kufanele uzame ukunciphisa ushukela lapho kungenzeka khona.

Ngenhlanhla, ukumane ugxile ekudleni okuphelele, ukudla okungalungisiwe kunciphisa inani likashukela ekudleni kwakho.

Nawa amanye amathiphu wokuthi ungakunciphisa kanjani ukudla kwakho ushukela ongeziwe:

• Shintsha ama-sodas, iziphuzo zamandla, amajusi netiye ezinoshukela zamanzi noma i-seltzer engenashukela.
• Phuza ikhofi lakho elimnyama noma usebenzise uStevia nge-zero-khalori, isiphuzo semvelo.
• Thambisa i-yogurt ethafeni enamajikijolo amasha noma afriziwe esikhundleni sokuthenga i-yogurt enongwe ngoshukela.
• Dla izithelo eziphelele esikhundleni seshukela-izithelo ezinoshukela ezithelo.
• Buyisela uswidi ngomxube owenziwe ekhaya wezithelo, amantongomane namaships kashokoledi amnyama ambalwa.
• Sebenzisa uwoyela womnqumo neviniga esikhundleni sezingubo ezimnandi zesaladi ezifana noju lwesinaphi.
• Khetha ama-marinade, ama-nut butters, i-ketchup ne-sauce ye-marinara ngoshukela ongeziwe zero.
• Bheka okusanhlamvu, ama-granola kanye nemigoqo ye-granola enama-gramu angaphansi kuka-4 kashukela ngokukhonza ngakunye.
• Shintsha okusanhlamvu kwakho kwasekuseni ngesitsha sama-oats agobekile afakwe ibhotela lamantongomane namajikijolo amasha, noma i-omelet eyenziwe ngemifino emisha.
• Esikhundleni se-jelly, sika ubhanana omusha kusandwich yakho yamantongomane.
• Sebenzisa ama-butter butter wemvelo esikhundleni sokusakazeka okumnandi njengeNutella.
• Gwema iziphuzo ezidakayo ezinoshukela nosoda, ujusi, uju, ushukela noma i-agave.
• Thenga umkhawulo wesitolo, ugxile kokusha, izithako eziphelele.

Ngaphezu kwalokho, ukugcina idayari yokudla kuyindlela enhle kakhulu yokwazi imithombo esemqoka kashukela ekudleni kwakho.

Indlela engcono yokunciphisa ushukela owufakile wengeza ukudla kwakho okunempilo ekhaya futhi ugweme ukuthenga ukudla neziphuzo ezinoshukela omningi ongeziwe.

Ukugxila ekulungiseleleni ukudla okunempilo nokukhawulela ekudleni kwakho okuqukethe okokunandisa okungakusiza kunganciphisa inani likashukela ekudleni kwakho.

Okusemqoka

Ukudla ushukela owengeziwe kungaba nemiphumela emibi yezempilo.

Ukudla okweqile okunesiphuzo neziphuzo kungaholela ekutholeni isisindo, izinkinga zikashukela egazini kanye nengozi eyengeziwe yesifo senhliziyo, phakathi kwezinye izimo eziyingozi.

Ngalezi zizathu, ushukela ongeziwe kufanele ugcinwe ubuncane lapho kungenzeka khona, okulula uma ulandela ukudla okunempilo okusekelwe ekudleni okuphelele.

Uma udinga ukusika ushukela ongeziwe ekudleni kwakho, zama ezinye zezinguquko ezincane ezibalwe ngenhla.

Ngaphambi kokuthi wazi, umkhuba wakho woshukela uzoba yinto yesikhathi esedlule.