Kungani Ukuzelapha Kuyimfihlo # 1 Yesidlo Esinempilo

-Delile

• Ngakho yebo, udinga dessert
• Kodwa kufanele uziphathe kangaki?
• (Ngokumangazayo) ukuphatha okunempilo
• Buyekeza kwe-

Sithanda i-kale, i-quinoa, ne-salmon ngokufana nomudli olandelayo onempilo. Kodwa ukudla kwemifino, okusanhlamvu okuphelele, namaprotheni anciphile ngokuphindaphinda okungapheli akulona isu elingcono kakhulu lomzimba omncane, onempilo. Ukuzitika ngobuhlakani yikhona okusebenza ngempela ukukusiza wehlise isisindo somzimba futhi uhlale usikho, kusho ochwepheshe. Isizathu: Ukujabulela ukuphatha okuvamile kukusiza ukuthi uhlale ukhuthazekile futhi kukuvimbele ukuba uzitike ngokweqile, kuchaza uLauren Slayton, R.D.N., umnikazi weFoodtrainers eNew York City. Kubuye kukujabulise.

"Okuhlangenwe nakho okujabulisayo, njengokudla ukudla okuthandayo, kukhipha amakhemikhali anempilo engqondweni," kusho isazi sokudla uJessica Cording, R.D.N. Ukuqina kwemizwa oyitholayo kwenza kube lula ukugcina imikhuba yakho enempilo isiyonke.

Ngakho yebo, udinga dessert

Ukuzama ukudeda ekudleni kokuzitika, noma ukuzizwa unecala ngokukudla, kuzosebenza kuwe. Imizimba yethu yenzelwe ngokwemvelo ukuthi ifise amaswidi namafutha, ngokusho kocwaningo. Ukuphatha nakho kuyingxenye egxilile yamasiko-dessert ethu ngemuva kwesidlo sakusihlwa, i-pizza yangoLwesihlanu ebusuku nabangane, ikhekhe lokugubha imicimbi ekhethekile-ngakho-ke akumangalisi ukuthi sizizwa siphoqelekile ukuba nabo.

"Uma kuziwa ekunciphiseni isisindo, ukondla umphefumulo wakho kubaluleke kakhulu njengokuphakela umzimba wakho," kusho uCording. "Ukujabulela ukudla kokuzitika kukusiza wenze lokho."

Ukuzila ukudla okukhethekile nakho kwengeza ukuhlukahluka ekudleni kwakho, futhi lokho kukusiza ukuthi uhlale uzacile. Ocwaningweni olwenziwe eCornell University, abantu ababenamagwinya ajabulisayo futhi bedla ukudla okwahlukahlukene babene-BMI ephansi kunalabo ababambelela ekudleni okufanayo. Isipiliyoni sokuzama izinto ezintsha sijabulisa kakhulu, awusizwa isidingo sokudla ngokweqile, kusho abacwaningi.

Ukwamukela ukubola kokudla kungakusiza nokuthi uzizwe ugcwele ngokushesha. Indaba: Abantu bazizwa beneliseke kakhulu ngemva kokuphuza i-smoothie ebhalwe ukuthi "indulgent" kunangemva kokuphuza engabhaliwe, naphezu kweqiniso lokuthi kwakuyisiphuzo esifanayo ncamashi, ngokocwaningo olwanyatheliswa kumagazini. Ukunambitheka. Ingqondo yethu ifunda ukuhlobanisa ukuzitika nomphumela othize wokunciphisa indlala emzimbeni, kusho umbhali wocwaningo uPeter Hovard waseNyuvesi yaseSussex e-UK Umzimba ukuphendula ngokunqanda isifiso sakho sokudla, uyachaza. (Zama enye yalawa ma-donuts amnandi enziwe ekhaya.)

Kodwa kufanele uziphathe kangaki?

Impendulo emfushane: nsuku zonke. Zinike into encane oyilangazelelayo, bese uyifaka esibalweni sakho sekhalori. Ukujabulela ukuthethelelwa okukhulu kanye noma kabili ngesonto, vele unciphise kancane kwenye indawo. Isibonelo, uma uya endaweni yokudlela lapho uthanda khona i-brownie sundae, oda okufakiwe okulula, okufana nenhlanzi eboshiwe noma inkukhu, bese ukhetha imifino engeyona isitashi efana ne-broccoli njengohlangothi esikhundleni samazambane.

Jabulela ukunambitheka kancane ukuze ukhulise umuzwa. Ocwaningweni olushicilelwe ku Ijenali Yokumaketha Kwabathengi, abantu abathathe isithombe sesitsha sokuzitika ngaphambi kokudla bakuthola kumnandi kakhulu, ngoba ukubambezeleka kwesikhashana kwavumela zonke izinzwa zabo ukuthi zingene ngaphambi kokuba badle ukudla. Noma ngabe u-Instagram uphudingi wakho noma umane ubeke imfoloko yakho phakathi kokulunywa, ukujabulela ukubona, iphunga nokunambitheka kwesitsha sakho kuzokusiza uthole ukwaneliseka okukhulu kuso.

(Ngokumangazayo) ukuphatha okunempilo

IQINISO: Ukudla amafutha kuzokwenza ube mncane. Ucwaningo olusha kakhulu lubonisa ukuthi ukudla amafutha kucisha indlala ebuchosheni bakho futhi ngokwemvelo kuvimbela ukudla kwakho, kuyilapho ngesikhathi esifanayo kukhulisa umzimba wakho, kusho uMark Hyman, MD, umqondisi weCleveland Clinic Center for Functional Medicine kanye nomlobi we Yidla Amafutha, Uzacile. Lokho kusho ukuthi lokhu kudla okunamafutha amane akulungile nje uma kungenzeki ngezikhathi ezithile - empeleni zikulungele. (Yingakho ukudla okunamafutha aphansi kungagculisi.)

Iyogathi egcwele amafutha: Ucwaningo lubonisa ukuthi abantu abakhetha iyogathi enamafutha agcwele bancane kunalabo abangenawo amafutha. Amafutha asiza nomzimba wakho ukumunca uvithamini D obisini.

Ibhotela: Ibhotela elivela ezinkomeni ezondla utshani liphezulu ekuvimbeleni izifo i-antioxidants kanye ne-conjugated linoleic acid, uhlobo lwamafutha oluqinisa umzimba wakho kanye namasosha omzimba, kusho uDkt. Hyman.

inyama ebomvu: Igcwele amavithamini A, D, no-K2. Vele uqiniseke ukuthi ukhetha okudliwe ngotshani: Isibuyekezo esisha ku Ijenali YaseBrithani Yezokudla ithola ukuthi inama-omega-3 fatty acids anempilo enamaphesenti angama-50 ngaphezulu kunenyama yenkomo efuywe efektri.

Ushizi: Ukuyidla kungashukumisa amagciwane asesiswini sakho ukukhiqiza i-butyrate, ikhompiyutha ekhulisa umzimba, ucwaningo lutholakele.

Buyekeza kwe-