Ukuzila ukutya kwimihla yakutshanje kuye kwaziwa kakhulu. Oku kukutya apho amaxesha okuzila nokutya okunye. Nangona kunjalo, kusekho zonke iintlobo zeengcali ezihambelana nesi sihloko.
Le nqaku ichaza i-myths engama-7 ngokuqhelekileyo malunga nendlala, ukutya kunye nokutya kokutya.
1. Ukunyuka kwesidlo sakusasa kukukhokelela ekuzuzeni umzimba
"Isidlo sakusasa siyisidlo esibalulekileyo .
" Kukho inkolelo yokuba kukho "into ekhethekileyo" malunga nesidlo sasekuseni. Abantu bakholelwa ukuba ukunyuka kwesidlo sakusasa kukukhokelela ekudleni okuninzi, ukuthanda ukutya kunye nokuzuza ubunzima. Nangona uphando oluninzi lufumene iziqulatho phakathi kwexesha lokusasa isidlo sakusasa kunye nokugqithisa kakhulu, kunokucaciswa ukuba umntu owehlayo ngokunyuka isidlo sakusasa ngokuqhelekileyo uya kuthatha unyameko lwempilo yakhe. Okuthakazelisayo kukuba, le ngxaki isandulululwe kutshanje kwisifundo esilawulekileyo esilawulwayo, esiyi-standard standard yezesayensi. Olu pho nonongo lupapashwe ngo-2014, luthelekisa iziphumo zabantu abadala abangama-283 abanomzimba ogqithiseleyo kunye nokukhuluphala, ukusila nokutya kwasekuseni. Emva kweeveki ezili-16 zokufunda, kwakungenalohluko phakathi kobukhulu phakathi kwamaqela. Olu pho nonongo lubonisa ukuba ukutya isidlo sakusasa akubalulekanga ngokukhethekileyo ekulahlekeni kwesisindo, nangona kunokukho iimpawu ezithile. Nangona kunjalo, kukho iiphando ezibonisa ukuba abantwana kunye nabaselula abadla ukutya kwasekuseni bavame ukubonisa iziphumo ezingcono esikolweni. Kukho iziphumo ezibangele abantu belahlekelwa ubunzima ngexesha, ngelixa besetyenziselwa ukusebenzisa isidlo sakusasa. Lo umehluko phakathi kwabantu. Kwabanye abantu isidlo sakusihlwa sinomsebenzi, kodwa abanye abakho. Akunyanzelekanga kwaye akukho nto "imilingo" kuyo. Isiphelo: Ukusetyenziswa kwesidlo sakusihlwa kunokunceda abantu abaninzi, kodwa akuyimfuneko. Izifundo ezilawulwayo azibonisi naluphi na umehluko phakathi kokukrazula nokutya kwasekuseni ukulahleka kwesisindo.
Ukusetyenziswa rhoqo kokutya kukukhawuleza umonakalo we-metabolism
"Yidla kakhulu, kwiincinci ezincinci, ukugcina imetabolism .
" Abantu abaninzi bakholelwa ukuba ukutya rhoqo kunokukhokelela kwisilinganiselo sokwanda kwamanzi, okubangela ukuba umzimba uvuthe iikhalori ngokubanzi. Umzimba usebenzise ngokwenene inani elithile lamandla ukugaya kunye nokufakela izondlo ngokutya. Oku kubizwa ngokuba yimpembelelo yokushisa (TEP) kwaye ilingana ne-20-30% yeekhalori zama-protein, ama-5-10% ama-carbohydrates kunye ne-0-3% yamafutha (4). Ngokomyinge, umphumo we-thermal wokutya kwindawo ethile malunga ne-10% ye-calories yokudla. Nangona kunjalo, inani elipheleleyo leekhalori ezigqityiwe apha libaluleke ngaphezu kwexesha lokutya. Ukusetyenziswa kweetyi-6 zeekhalori ezingama-500 kunesiphumo esifanayo kunye nokutya izitya ezi-3 zeekhalori ezili-1000. Ukubonelelwa ukuba umgangatho weshushu ophezulu u-10%, kuzo zombini iimeko zi-khalori ezingama-300. Oku kuqinisekiswa zizifundo ezininzi zokutya okunomdla kubantu abonisa ukuba ukwehla okanye ukwanda kwimizuzu yokutya kokudla akuchaphazeli inani leekheli ezivuthayo. Isiphelo: Inani leekhalori ezivuthayo alinxulumene nexesha lokutya lokutya. Yintoni ebalulekileyo ukusetyenziswa kweekhalori kunye nokuphulwa kwezinto ezikhethiweyo.
3. Ukutya rhoqo kunceda ukunciphisa indlala
Abanye abantu bakholelwa ukuba ukunyuselwa kwintlanzi kunceda ukunqanda ukuthanda ukutya kunye nokulamba ngokweqile. Kuyathakazelisa ukuba kwiinkalo eziliqela le ngxaki yaqwalaselwa, kwaye iinkcukacha ezifunyenweyo zingenangqondo. Nangona ezinye iingcaphephe zibonisa ukuba ukutya okuninzi kunciphisa indlala, ezinye izifundo azibonakali miphumo, nangona kunjalo, abanye babonisa izinga lokulamba. Kwisifundo esinye esilinganisela ukutya oku-3 okuphezulu kwiprotheni kunye ne-6 ephakamileyo yokutya, kwafumanisa ukuba ukutya oku-3 okuncinci kukunciphise ukuvalelwa yindlala. Ngakolunye uhlangothi, inokuxhomekeka kwiimpawu ezithile. Ukuba ukutya okuncinci kunokukunceda ukuba ube nesifiso sokutya nokunciphisa ithuba lokufumana okungaphezulu, mhlawumbi le nto ingileyo. Nangona kunjalo, akukho bungqina bokuba ukutywala okanye ukutya rhoqo kunokunciphisa indlala kuwo wonke umntu. Ngamnye ngamnye. Isiphelo: Akukho bubungqina obunengqiqo bokuthi ukutya okudla ngokuphindaphindiweyo kunokunciphisa indlala okanye i-caloric intake. Ezinye izifundo zibonisa nokuba ukusetyenziswa rhoqo kokutya kwiincinci ezincinci kwandisa ukulamba kwindlala.
Ukusetyenziswa rhoqo kokutya kwiincinci ezincinci kunokunceda ukunciphisa ubunzima.
Ukutya rhoqo ngokukhawulezileyo akukhawulezi ngokukhawuleza kwe-metabolism. Kwakhona ababonakali banciphisa umva wendlala. Ukuba ukutya okuthe rhoqo kunokuthintela ukulingana kwamandla okulinganisela, ngoko akufanele kube nefuthe ekulahlekeni kwesisindo. Enyanisweni, oku kuqinisekiswa yenzululwazi. Uninzi lwezifundo kulo mboniso lubonisa ukuba ukuphindaphinda kokutya akuthinteli ukulahleka kwesisindo. Ngokomzekelo, uphando lwaba-16 kunye nabasetyhini abangabonakaliyo babonisa ukuba akukho mmahluko ekulahlekeni kwesisindo, ukulahlekelwa yintlungu, okanye ukutya xa uthelekisa 3 kunye no-6 ukutya ngosuku. Nangona kunjalo, ukuba uyaqonda ukuba ukutya rhoqo kunokuvumela ukuba udle iikhalori ezimbalwa kunye nokutya okungapheliyo, mhlawumbi kusebenza kuwe. Ngokomntu, ndicinga ukuba kuyinto engathandekiyo ukutya rhoqo, kwaye kuba nzima nakakhulu ukuhambelana nokutya okunempilo. Kodwa kwabanye abantu bangasebenza. Isiphelo: Akukho bungqina bokuba ukutshintsha ixesha lokutya lokutya kukunceda ulahlekelwe bunzima. Uninzi lweengxelo lubonisa ukuba akukho ntlukwano.
5. Ingqondo idinga umthombo we-glucose
Abanye abantu bakholelwa ukuba xa ungadli i-carbohydrates nganye iiyure ezimbalwa, ingqondo iyayeka ukusebenza. Esi sigwebo sisekelwe kwinkolelo yokuba ingqondo njengotshisi inokusebenzisa kuphela i-glucose (ishukela yegazi). Nangona kunjalo, yintoni ehlala ikhona ngaphandle kwengxoxo kukuba umzimba unokukwazi ukuvelisa i-glucose efunekayo ngento ebizwa ngokuba yi-gluconeogenesis. Kwiimeko ezininzi, kungenakufuneka, ngokuba umzimba uqokelela i-glycogen (i-glucose) kwisibindi, kwaye ungayisebenzisa ukubonelela ngengqondo ngamanzi amaeyure. Nangona kwindlala ehlala ixesha elide, ukungondleki okanye ukutya okuncinci kakhulu, umzimba unokuvelisa izidumbu ze-ketone ukusuka kumafutha okutya. Imizimba ye-Ketone inokunika amandla kummandla wengqondo, ngokunciphisa kakhulu imfuno ye-glucose. Ngaloo ndlela, ngexesha lokuzila ixesha elide, ingqondo ikwazi ukuzigcina ikwazi ukuzinceda ngokwasemzimbeni kunye ne-glucose, etholakala kwiiprotheni kunye namafutha. Kwakhona, ukusuka kwimbono yokuziphendukela kwemvelo, ayiqondi ukuba asikwazi ukusinda ngaphandle komthombo we-carbohydrates. Ukuba oko kwakuyinyaniso, ngoko abantu babeya kuba sele beyeka ukuhlala. Nangona kunjalo, abanye abantu bayichaza ukuba baziva bencipha kwizinga leshukela legazi xa bengadli ixesha elithile. Ukuba oku kusebenza kuwe, mhlawumbi kufuneka udle ngokuphindaphindiweyo okanye ubuncinane ubonane nodokotela ngaphambi kokutshintsha ukutya. Isiphelo: Umzimba unako ukuvelisa i-glucose ukuze ugunyaze ingqondo ngamandla, nangona ukutya ngexesha elide okanye ukungondleki. Inxalenye yengqondo ingasebenzisa imizimba ye-ketone yamandla.
6. Ukutya rhoqo kunye nokunwa ngobuncwane kulungile kwimpilo yakho
Akuyinto engavumelekanga ukuba umzimba ube njalo kwindawo yokutya. Kwinkqubo yokuziphendukela kwemvelo, abantu bekufuneka babe namaxesha okungafumaneki kokutya. Kukho ubungqina bokuthi ukutya okufutshane kwexesha elifutshane kukhuthaza inkqubo yokubuyiswa kwamaseli, okubizwa ngokuba yi-autophagy, ukuba isebenzisa amaprotheni amandulo kunye angasebenziyo ukuvelisa amandla. I-Autophagy inokukunceda ukukhusela ukuguga kunye nezifo ezifana ne-Alzheimer, kwaye zinokunciphisa ingozi yomhlaza. Inyaniso kukuba ukuzila ngokukhawuleza kunakho konke okunokwenzeka ukufumana imetabolism enempilo. Kukho ezinye iingcamango ezibonisa ukuba ukutywala kunye nokutya rhoqo kunokuchaphazela impilo kwaye kwandisa ingozi yesifo. Ngokomzekelo, uphando oluthile lubonise ukuba, ngokudibanisa nokudla ukutya okuninzi kweekhalori, ukutya kunye nokutya okudla rhoqo kunokunyusa inani leenqatha esibindi, kubonisa ukuba ukunyunyuzwa kwendoda kunokunyusa umngcipheko wesifo sesibindi sonyama. Kukho ezinye iinkalo ezingezizo zokuhlola ezibonisa ukuba abantu abadlayo baninzi banomngcipheko omkhulu wokuba nomdlavuza we-colorectal. Isiphelo: Ingqungquthela yokuba ukutya okudliwayo kubaluleke kakhulu kwimpilo. Ezinye iingxelo zibonisa ukuba ukutyhulwa komonakalo kunobungozi, ngelixa abanye babonisa ukuba indlala yenkxaso yexesha elinempilo ineenzuzo ezibalulekileyo zezempilo.
7. Ukuzila ukutya kubeka umzimba wakho "kwimeko yokungondleki"
Enye yeengxoxo eziqhelekileyo malunga nokuzila ngokukhawuleza okanye ukukhawuleza kwexesha kukuba kunokubeka umzimba wakho "kwindlela yokutya ukungondleki". Ngokutsho kweengxelo, ukungavumi kokwenza ukutya kwenza umzimba wakho ucinge ukuba ulambile, ngoko uguqula umbane kunye nokukhutshwa kwamafutha. Inyaniso ukuba ukulahleka kwexesha elide kunokunciphisa inani leekhalori elitshisiweyo. Le yinyani "ulawulo lokungondleki" (i-term ekhethekileyo - i-thermogenesis eguquguqukayo). Le yimpembelelo yangempela, kwaye iyakwazi ukuya ngokude kangangokuba imini iyatshiswa ngamanqaku angama-calorie angaphantsi. Nangona kunjalo, oku kwenzeka xa ulahlekelwa isisindo kwaye akunandaba nokuba usebenzisa njani. Akukho bu bungqina bokuba oku kunokwenzeka ukuba kwenzeke ngokuzila ukudla ngokukodwa kunokunye okucwangcisiweyo kokulahlekelwa kwesisindo. Enyanisweni, idatha ibonisa ukuba ukuzila kwexesha elifutshane kukunyusa izinga lokunciphisa umzimba. Oku kubangelwa ukwanda ngokukhawuleza kwinqulatho ye-norepinephrin (norepinephrin), ukuxelela iiseli ezinamafutha ukutshabalalisa iifomiti kunye nokukhuthaza imetabolism. Izifundo zibonisa ukuba ukuzila ukufikelela kwiiyure ezingama-48 kunokwenjenjalo ukukhawulezisa i-metabolism malunga ne-3.6-14%. Nangona kunjalo, ukuba ungayeki ukutya ixesha elide, umphumo unokuguqulwa kwaye umlinganiselo we-metabolism wehla uqikelelwe kwisiseko. Olunye uphando lubonisa ukuba ukuzila ukudla zonke iintsuku ezingama-22 akuyi kubakho ukuhla kwezinga lokunciphisa umzimba, kodwa abathathi-nxaxheba balahlekelwa i-4% yobuninzi beethambo ezinamafutha, okuyinto enomdla kwithuba elifutshane nje ngeeveki ezi-3. Isiphelo: Kuphosakele ukuba indlala yesikhashana ibeka umzimba "kwimeko yokungondleki". Iinyaniso kukuba i-metabolism iyanda ngokwenene ngexesha lokuzila kwiiyure ezingama-48. Ngokusekelwe kwizifundo zakutshanje zakutsha, kucacile ukuba ukuzila ixesha, njengesixa sekhefu se-16 phakathi kwesidlo sakusasa kunye nesidlo sakusihlwa, kunokubonelela ngeenzuzo eziphawulekayo zokugcina ubunzima kunye nempilo. Kwabaninzi, nangona kunjalo, ingcamango yokuyeka ukutya ixesha elithile libi. Olu loyiko luvela kwingcambu yethu engalunganga kunye nendlala. Ukuvakalelwa yindlala ngumqondiso ophilileyo ovela emzimbeni ukuba utshintsho oluthile kunye noshintsho kumthombo wamandla kwizinto eziphilayo zenzeka. Ukulamba akufanele kubangele ukwesaba, iimvakalelo eziphazamisayo okanye ukukhokelela kwi-crazy gale. Siphila kwihlabathi apho ukutya kuhlala khona kwaye akudingeki siphephe ubomi bethu ukuze sibambe isidlo sakusihlwa. Ukuba uvakalelwa kukuba ulwalamano lwakho oluxhatshazwayo ngokwindlala lukhokelela ekubeni udla ngokutya ngokugqithiseleyo, ukuphuka, ukuba ngaphezulu kweeyure ezintathu kudlule kwisidlo sakho sokugqibela, okanye uhlala uloyiko lokuhlala ulambile, ke le ngxaki kufuneka ixazululwe ngaphambi kokuzama ukunciphisa ubunzima . Awuyiki ukulala ubusuku. Kwakhona, ukulamba ngokwenyama nje ngumyalezo osuka kumzimba onokuthi uphendule kakhulu. "I-Rainbow kwi-plate" iya kukunceda udale ubudlelwane obukhululekile kunye nokungathathi hlangothi kunye nendlala. Ungayibhalisa kwinkqubo yehhala ngexesha elifutshane ngekhonkco.