Unganciphisa Kanjani Isisindo Ekudleni Kwemifino

-Delile

• Kuyini ukudla kwemifino?
• Izithiyo zokwehlisa isisindo ekudleni kwemifino
• Ukudla izingxenye ezinkulu namaprotheni anele
• Ukudla ama-carbs amaningi acwengekile
• Ukweqa ukudla okunothe ikhalori
• Ukugxila kokudla okwenziwe imifino okwenziwe kakhulu
• Amathiphu wokunciphisa isisindo ekudleni kwemifino
• Ukudla kwemifino okusiza ukunciphisa umzimba
• Ukudla okufanele ukugweme ekudleni kwemifino ukunciphisa umzimba
• Isampula uhlelo lokudla kwemifino lokwehlisa isisindo
• Usuku 1
• Usuku 2
• Usuku 3
• Usuku 4
• Usuku 5
• Okubalulekile

I-Vegetarianism iye yanda kakhulu eminyakeni yamuva.

Lokhu kudla kuhlotshaniswa nengozi ephansi yezifo ezingamahlalakhona futhi kungasiza ukwehla kwesisindo ().

Kodwa-ke, ungakuthola kunzima ukunciphisa isisindo ekudleni kwemifino - ikakhulukazi uma udla ama-carbs amaningi kakhulu noma ukudla okucutshungulwe kakhulu.

Lo mbhalo uchaza ukuthi unganciphisa kanjani isisindo ekudleni kwemifino.

Kuyini ukudla kwemifino?

Ukudla kwemifino akubandakanyi inyama, inhlanzi nezinkukhu.

Abanye abantu bangakulandela lokhu kudla ngezizathu zenkolo noma zokuziphatha, kuyilapho abanye bedonselwa ezinzuzweni ezingaba khona zezempilo.

Izinhlobo eziyinhloko zokudla kwemifino yilezi:

• I-Lacto-ovo-imifino: ivumela amaqanda nobisi kepha ayifaki inyama, inhlanzi nezinkukhu
• I-Lacto-imifino: ivumela ubisi kepha ayifaki amaqanda, inyama, inhlanzi nezinkukhu
• Ovo-imifino: ivumela amaqanda kepha ayifaki ubisi, inyama, inhlanzi nezinkukhu
• Vegan: akufaki yonke imikhiqizo yezilwane, kufaka phakathi uju, ubisi, namaqanda

Amanye amaphethini okudla asuselwa ezitshalweni afaka phakathi ukuguquguquka (okubandakanya okunye ukudla kwezilwane kepha ikakhulukazi okudla imifino kuphela) kanye ne-pescatarian (okubandakanya ukudla kwezinhlanzi kepha hhayi inyama).

Ukudla kwemifino kugxila kuzithelo, imifino, okusanhlamvu okuphelele, okusanhlamvu, amantongomane nembewu. Lokhu kudla kunothe nge-fiber, micronutrients, kanye nezinhlanganisela zezitshalo ezizuzisayo, futhi kuvame ukuba ngama-calories aphansi, amafutha, kanye namaprotheni kunokudla kwesilwane.

Njengoba lokhu kudla kugcizelela ukudla okunothile okunomsoco, kuxhumene nokwehla kwengozi yesifo senhliziyo, umdlavuza othile, isifo sikashukela, nomfutho wegazi ophezulu (,,,).

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi ukulandela indlela yokudla imifino kungaba yindlela ephumelelayo yokwehlisa isisindo (,).

Kodwa-ke, izinzuzo zokudla imifino zixhomeke kakhulu ezinhlotsheni zokudla okudlayo nemikhuba yakho yonke yokudla.

Ukudla ngokweqile noma ukukhetha ukudla okuningi kakhulu okusetshenzwe kakhulu kuzonikeza izinzuzo ezimbalwa kunokudla okuncike ekudleni okungachazwanga, okuphelele kwezitshalo - futhi kungaba nokuncipha okuningi.

Ukudla kwemifino akufaki inyama, inhlanzi nezinkukhu futhi kugxila kakhulu ekudleni kwezitshalo. Kuxhunyaniswe nokwehlisa isisindo kanye nengozi encishisiwe yezifo ezingamahlalakhona, kepha lezi zinzuzo zixhomeke ekudleni okudlayo.

Izithiyo zokwehlisa isisindo ekudleni kwemifino

Ngenkathi ukudla imifino kungabonakala kuyindlela ephumelelayo yokunciphisa isisindo esiningi, kunezici eziningana ezingavimbela lokhu ukuthi kungenzeki.

Ukudla izingxenye ezinkulu namaprotheni anele

Ukudla ama-calories amaningi kunalokho okudingayo kungaholela ekutholeni isisindo.

Noma ugcwalisa ukudla okunomsoco ekudleni kwemifino, ungahle uzisize ezingxenyeni ezinkulu kunokudingekayo.

Lokhu kuvame kakhulu uma ungena ekudleni amaprotheni.

Amaprotheni angakhuphula ukugcwala ngokuncipha kwamazinga e-ghrelin, i-hormone elawula indlala, enganciphisa ukudla kwakho ikhalori jikelele futhi ikhulise ukwehla kwesisindo (,,).

Uma ungadli amaprotheni anele, ungahle udle ukudla okuningi ukuze uzizwe ugcwele - uvimbela imizamo yakho yokwehlisa isisindo.

Ngenkathi izidingo zakho zamaprotheni zingahlangatshezwa kalula ekudleni kwemifino, ungahlangabezana nobunzima ekuqaleni njengoba ususa inyama ekudleni kwakho.

Ukudla ama-carbs amaningi acwengekile

Ukudla okuphezulu kuma-carbs acwengekile, njengesinkwa, i-pizza, ne-pasta, kungaba lula ukudla ngokweqile ekudleni kwemifino.

Zitholakala kabanzi futhi kwesinye isikhathi kungaba ukuphela kwezinketho zemifino ezindaweni zokudlela noma emibuthanweni.

Ukudla okunothe ngama-carbs acwengekile kuvame ukungabi nayo i-fiber futhi akuvimbeli indlala njengokudla okusanhlamvu okuphelele, okunezinto eziyinkimbinkimbi. Ngenxa yalokho, bangakulayisha phansi ngama-calories amaningi ().

Ngaphezu kwalokho, ezinye izifundo ziphakamisa ukuthi ama-carbs acwengekile aqala ukukhipha i-insulin eyengeziwe, i-hormone elawula ushukela wegazi. Lokhu kungasiza nasekuzuzeni isisindo (,).

Eqinisweni, isifundo esisodwa kufaka phakathi abantu abadala ababalelwa ku-500,000 bathole ukuhlangana okuqinile phakathi kwamazinga aphezulu e-insulin ngemuva kokudla kwe-carb kanye nenkomba enkulu yomzimba (BMI) ().

Ukweqa ukudla okunothe ikhalori

Lapho uguqukela ekudleni kwemifino, ungakhuphula kakhulu ukudla kwakho ukudla okunezitshalo ezinamafutha aphezulu.

Ukudla kwemifino kuvame ukufaka amantongomane, imbewu, ama-nut butter, ukwatapheya, noma ukhukhunathi. Ngenkathi lokhu kudla kunomsoco ngendlela emangalisayo futhi kugcwalisa, kunikeza nama-calories ayi-9 ngegramu ngalinye - uma kuqhathaniswa nama-calories angu-4 kugremu ngalinye lamaprotheni kanye ne-carbs.

Isibonelo, izipuni ezimbili (ama-32 amagremu) webhotela lamantongomane zifaka ama-calories ayi-191, angu-148 awo avela emafutheni ().

Ngaphezu kwalokho, abantu abaningi badla ngaphezu kwesayizi enconywayo yokuphakelwa kwama-nut butter namanye amafutha anempilo.

Ukugxila kokudla okwenziwe imifino okwenziwe kakhulu

Uma uthembele ekudleni okuningi okwenziwe njengengxenye yokudla kwemifino, ungaba nobunzima bokunciphisa isisindo.

Imikhiqizo eminingi ayidli imifino ngokwezobuchwepheshe kepha isenezithasiselo ezingadingekile nezinye izithako ezingenampilo. Izibonelo zifaka ama-veggie burger, okufaka inyama, ukudla okokuqandisa, izimpahla ezibhakiwe, ama-dessert ahlanganisiwe, noshizi we-vegan.

Lokhu kudla kuvame ukupakishwa hhayi kuphela ngama-sodium, amakhemikhali asetshenzwe kakhulu, izivimbeli zamakhemikhali, nama-coloring agents kodwa nama-calories noshukela ongeziwe.

Ngenxa yalokho, zingaba nomthelela ekuzuzeni isisindo lapho zidliwa ngokweqile.

Eqinisweni, ukubuyekeza kuxhumanise ukufakwa kokudla okwenziwe nge-Ultra nengozi eyengeziwe yokukhuluphala, kanye ne-LDL (embi) ye-cholesterol namazinga wegazi ().

Ezinye izithiyo zokwehlisa isisindo ekudleni kwemifino kufaka ukungadli amaprotheni anele nokuthembela kakhulu kuma-carbs acwengekile, ukudla okunothe ikhalori, nezinto ezicutshungulwe kakhulu.

Amathiphu wokunciphisa isisindo ekudleni kwemifino

Amasu amaningi angasiza ukukhuthaza ukulahleka kwesisindo ekudleni kwemifino, kufaka phakathi:

• Ukugcwalisa uhhafu wepuleti lakho ngemifino engekho isitashi. Ukukhetha imifino ene-fiber ephezulu, njenge-broccoli, ukholifulawa, i-zucchini, imifino enamaqabunga, namakhowe, kungakusiza uhlale ugcwele futhi wehlise ukudla kwekhalori.
• Ukufaka amaprotheni ngaso sonke isikhathi sokudla nokudla okulula. Ukudla kwemifino okunamaprotheni aphezulu kufaka ubhontshisi, amantongomane, imbewu, udali, amaqanda, imikhiqizo yobisi, kanye nokudla kwesoya (njenge-tempeh, tofu, ne-edamame).
• Ukukhetha ama-carbs ayinkimbinkimbi. Lokhu kudla okukhulisa ngokugcwele kufaka okusanhlamvu okuphelele, imifino enesitashi, izithelo, nemidumba.
• Ukubuka izingxenye zakho zokudla okunama-kilojoule amaningi. Bhangqa amantongomane, imbewu, namafutha enempilo nokudla okunama-khalori aphansi ukuze ungadli ngokweqile.
• Ukudla kakhulu ukudla okuphelele. Ukudla okungalungisiwe, njengezithelo nemifino ephelele, akunazithako ezingadingekile.
• Ukunciphisa ukudla okusetshenzwe kakhulu. Gwema ezinye izindlela zenyama, ukudla okufriziwe, nokunye ukudla okwenziwe nge-ultra, ngoba kungenzeka ukuthi kubamba izithasiselo ezingenampilo, usawoti owengeziwe, noshukela ongeziwe.

Ukudla kwemifino okulinganiselayo okugcizelela ukudla kwezitshalo okuphelele nemikhawulo ye-carbs elungisiwe nemikhiqizo esetshenzwe kakhulu ingakusiza wehlise isisindo.

Noma kunjalo, ungakhohlwa ngabanye abanikeli ababalulekile ekunciphiseni isisindo, njengokulala okufanele, ukufuthwa ngamanzi nokuvivinya umzimba.

Ukufaka amaprotheni kukho konke ukudla, ukudla ukudla okuningi okuphelele, nokususa izinto ezicutshungulwe kakhulu ngamasu ambalwa ongawasebenzisa ukunciphisa isisindo ekudleni kwemifino.

Ukudla kwemifino okusiza ukunciphisa umzimba

Ukuqinisa ukwehla kwesisindo, khetha ukudla okudla imifino okunothe konke, ukudla kwezitshalo okucutshungulwa kancane.

Ngokuya ngohlobo lwakho oluthile, ungafaka futhi ubisi noma amaqanda.

Ukudla kwemifino okungasiza ukulahleka kwesisindo kufaka:

• Imifino engekho isitashi: i-broccoli, i-bell pepper, ukholifulawa, i-zucchini, amakhowe, utamatisi, isitshalo seqanda, izaqathe, isilimo esidliwayo esinamagatsha anamanzi kanye nekhukhamba
• Imifino enesitashi: uphizi, amazambane, ummbila, nesikwashi sasebusika
• Izithelo: amajikijolo, amawolintshi, ama-apula, ubhanana, amagilebhisi, ezisawolintshi, i-kiwi nemango
• Izinhlamvu eziphelele: i-quinoa, irayisi elinsundu, i-farro, amabele, ibhali, nokolweni we-bulgur
• Ubhontshisi nemidumba udali, ubhontshisi omnyama, ubhontshisi we-pinto nobhontshisi wezinso
• Amantongomane nembewu: ama-alimondi, ama-walnuts, ama-pistachio, ama-cashews, imbewu ye-sunflower, imbewu ye-chia, nama-nut butter
• Amaprotheni anciphile: ubhontshisi, okusanhlamvu, amantongomane, imbewu, ama-nut butter, amaqanda, iyogathi yamaGrikhi, ubisi, nemikhiqizo yesoya efana ne-tofu, tempeh, ne-edamame
• Amafutha aphilile: ukwatapheya, uwoyela womnqumo, ukhukhunathi, amantongomane, imbewu, ama-nut butter, noshizi
• Amanzi nezinye iziphuzo ezinempilo: i-seltzer enongwe ngokwemvelo, amanzi afakwe izithelo, nekhofi noma itiye elingajwayelekile

Ukudla imifino ehlukahlukene engeyona eyisitashi, okusanhlamvu okuphelele, okusanhlamvu, amantongomane nembewu kungakusiza ukuthi wehlise isisindo ekudleni kwemifino.

Ukudla okufanele ukugweme ekudleni kwemifino ukunciphisa umzimba

Ngenkathi ukudla okuningi kwezitshalo kunempilo ngokwemvelo, ukudla okwenziwe ngemifino okucutshungulwe kakhulu kuvame ukuba ngaphansi kakhulu.

Kufanele ubeke umkhawulo noma uvikele lokhu kudla okulandelayo uma ulandela indlela yokudla yemifino yokwehlisa isisindo:

• Ukudla kwemifino okucutshungulwe kakhulu: ama-veggie burger, ukufaka inyama esikhundleni, ukudla okokuqandisa, ama-dessert afriziwe, nemikhiqizo yobisi elingisayo
• Ama-carbs acwengekile: isinkwa esimhlophe, i-pasta emhlophe, ama-bagel, nama-crackers
• Ukudla neziphuzo ezinoshukela: uswidi, amakhukhi, amakhekhe, ushukela wetafula, ama-sodas, amajusi wezithelo, iziphuzo zamandla, netiye elimnandi

Ngaphezu kwalokho, zama ukugwema izingxenye ezengeziwe ezinkulu zanoma yikuphi ukudla - ikakhulukazi lezo ezinoshukela omningi nama-calories.

Uma ufuna ukunciphisa isisindo ekudleni kwemifino, kufanele ugweme imikhiqizo esetshenzwe kakhulu, ama-carbs ahlanjululwe, neziphuzo ezinoshukela.

Isampula uhlelo lokudla kwemifino lokwehlisa isisindo

Lolu hlelo lwezinsuku ezi-5 lokudla luhlinzeka ngemibono embalwa yokudla imifino yokwehlisa isisindo.

Usuku 1

• Ukudla kwasekuseni: i-oats enqunywe ngensimbi enama-apula, ibhotela lamantongomane nesinamoni
• Isidlo sasemini: isaladi elinemifino, amaqanda abiliswe kanzima, ukwatapheya, utamatisi, ne-vinaigrette yebhalsamu
• Isidlo sakusihlwa: isobho lobhontshisi omnyama onodoli weyogathi yamaGrikhi, isinkwa sikakolweni ophelele, nesaladi eseceleni
• Umthamo: ama-alimondi noshokoledi omnyama

Usuku 2

• Ukudla kwasekuseni: amaqanda aqhekeziwe nge-broccoli ne-cheddar, kanye nohlangothi lwamajikijolo
• Isidlo sasemini: isitsha se-burrito esinelayisi elinsundu, ubhontshisi we-pinto, utamatisi, u-anyanisi ne-avocado
• Isidlo sakusihlwa: ama-noodle e-zucchini ane-marinara, imbewu ye-sunflower, nobhontshisi omhlophe
• Umthamo: ushizi wentambo noma i-orange

Usuku 3

• Ukudla kwasekuseni: i-yogurt ecacile yamaGrikhi enophayinaphu, ukhukhunathi osikiwe nama-walnuts
• Isidlo sasemini: isobho lentili, upelepele oqoshiwe wensimbi, ne-guacamole
• Isidlo sakusihlwa: Isitshalo seqanda uParmesan wakhonza ngaphezulu kwe-pasta egcwele okusanhlamvu nobhontshisi obuluhlaza
• Umthamo: ibha yegranola egcwele okusanhlamvu noma amajikijolo

Usuku 4

• Ukudla kwasekuseni: isitsha se-smoothie esenziwe ngobisi lwe-alimondi olungenashukela, isipinashi, imbewu ye-hemp, amajikijolo afriziwe nobhanana
• Isidlo sasemini: isaladi leqanda esinkwa esisanhlamvu esiphelele esine-strawberry, izaqathe ne-hummus
• Isidlo sakusihlwa: gxuma nge-tofu, izaqathe, i-broccoli, irayisi elinsundu, i-soy sauce noju
• Umthamo: umango omisiwe nama-pistachio

Usuku 5

• Ukudla kwasekuseni: amaqanda amabili nocezu olulodwa lwesinkwa sikakolweni esiphelele esine-avokhado, kanye nohlangothi lwamagilebhisi
• Isidlo sasemini: isaladi ngama-kale, ama-pecans, ama-cranberries omisiwe, ushizi wembuzi, ne-edamame
• Isidlo sakusihlwa: ama-chickpea enziwe ekhaya eceleni kwamakhowe asikiwe namazambane abhakiwe
• Umthamo: i-yogurt ecacile yamaGrikhi enama-cherries

Le mibono yokudla ne-snack ingakusiza ukuthi uqalise ngokudla imifino ukunciphisa umzimba.

Okubalulekile

Ukudla kwemifino okugxile ekudleni kwezitshalo okunomsoco kungakusiza wehlise isisindo.

Kodwa-ke, kubalulekile ukuthi udle amaprotheni anele ngenkathi unciphisa osayizi bezabelo zakho nokudla kokudla okunothe ikhalori, ama-carbs acwengekile, nezinto ezicutshungulwe kakhulu.

Khumbula ukuthi akukhona konke ukudla kwabantu abadla imifino kuphela okunempilo.