Ingabe Ukudla Ukudla Okunamafutha Ephansi Kuvimbela Isifo Sikashukela?

Ngenkathi ikhwalithi yokudla ibuthinta kakhulu ubungozi besifo sikashukela, ucwaningo lukhombisa ukuthi ukudla ukudla okunamafutha, ngokuvamile, akubunyusi kakhulu lobu bungozi.

Q: Ngabe ukudla ukudla okunamafutha amancane kakhulu kuvimbela isifo sikashukela?

Ingozi yakho yesifo sikashukela ithonywa yizici ezahlukahlukene, kufaka phakathi lokho okudlayo, isisindo somzimba wakho, kanye nezakhi zofuzo zakho. Ukukhetha kwakho kokudla, ikakhulukazi, kunganikeza ukuvikelwa okuphawulekayo ekuthuthukiseni uhlobo lwesifo sikashukela sohlobo 2.

Kuyaziwa ukuthi ukudla okunama-calories amaningi kukhuthaza ukuzuza kwesisindo, ukumelana ne-insulin, kanye nokwehla kweshukela egazini, okungakhuphula ubungozi besifo sikashukela ().

Ngenxa yokuthi amafutha yi-macronutrient enesisindo esikhulu sekhalori, kunengqondo ukuthi ukulandela ukudla okunamafutha aphansi kungasiza ukunciphisa le ngozi. Kodwa-ke, ucwaningo lukhombisa ukuthi ikhwalithi yakho yokudla isiyonke inethonya elikhulu kakhulu ekuvikeleni isifo sikashukela kunokuthi udla malini le-macronutrient ngayinye.

Isibonelo, ucwaningo lukhombisa ukuthi amaphethini okudla aphezulu ezinhlamvini ezicwengiwe, inyama esetshenzisiwe, kanye noshukela ongeze kakhulu kwandisa ingozi yesifo sikashukela. Okwamanje, ukudla okunothile ngemifino, izithelo, okusanhlamvu okuphelele, namafutha anempilo njengamafutha omnqumo kuvikela ekuthuthukisweni kwesifo sikashukela ().

Yize kucacile ukuthi ikhwalithi yokudla ibuthinta kakhulu ubungozi besifo sikashukela, ucwaningo lukhombisa ukuthi ukudla okunamafutha amaningi, ngokuvamile, akubunyusi kakhulu lo bungozi.

Ucwaningo lwango-2019 kubantu abangu-2,139 luthole ukuthi isilwane noma ukudla okunomsoco okususelwa ezitshalweni akuhlobene kakhulu nokuthuthukiswa kwesifo sikashukela ().

Abukho futhi ubufakazi obuqinile bokuthi ukudla okudla okune-cholesterol ephezulu kusuka ekudleni okufana namaqanda nobisi olugcwele lwamafutha kuyandisa kakhulu ingozi yesifo sikashukela ().

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi kokubili i-carb ephansi, ukudla okunamafutha amaningi kanye namafutha aphansi, ukudla okunamaprotheni amaningi kuyazuzisa ekulawuleni ushukela wegazi, okunezela ekudidekeni ().

Ngeshwa, izincomo zokudla zivame ukugxila kuma-macronutrients angashadile, njengamafutha noma ama-carbs, kunokuba ikhwalithi yonke yokudla kwakho.

Esikhundleni sokulandela amafutha aphansi kakhulu noma ukudla okuphansi kakhulu kwe-carb, zama ukugxila ekuthuthukiseni ikhwalithi yokudla kwakho ngokujwayelekile. Indlela engcono yokuvimbela isifo sikashukela ukusebenzisa ukudla okunomsoco okunamavithamini amaningi, amaminerali, ama-antioxidants, i-fiber, amaprotheni, kanye nemithombo yamafutha enempilo.

UJillian Kubala uyiDietitian ebhalisiwe ezinze eWesthampton, NY. UJillian uphethe iziqu ze-master kwezomsoco eStony Brook University School of Medicine kanye ne-undergraduate degree kwezesayensi yokudla. Ngaphandle kokubhalela i-Healthline Nutrition, wenza umkhuba wangasese osuselwa empumalanga yeLong Island, NY, lapho asiza khona amaklayenti akhe ukuthi athole impilo enhle ngokushintsha kwezempilo kanye nendlela yokuphila. UJillian wenza lokho akushumayelayo, esebenzisa isikhathi sakhe sokuphumula enakekela ipulazi lakhe elincane elibandakanya izingadi zemifino nezimbali nomhlambi wezinkukhu. Finyelela kuye ngaye iwebhusayithi noma kuqhubeke Instagram.