Kude kube ngoku, sinokufumana ubuninzi bezidlo kunye noorhulumente ezisinceda ukuba sinciphise ubunzima, kodwa asazi ngokuthembeka kunye nempumelelo de kube siyenze ngokungathí sina.
Ukunciphisa umzimba ayonto ilula, umntu ngamnye wahlukile, kusenokubiza ezinye ngaphezulu kwaye ezinye zincinci, nangona kunjalo, okona kunzima ngakumbi kukungatyi ukutya okusempilweni, kodwa kukutshintsha indlela esiphila ngayo ukubenza babe sempilweni.
Enye yeendlela esizicebisayo kwaye ezineziphumo ezilungileyo kakhulu kukwenza ukutya okukuzila okwexeshana, kubonwe ukuba kuzisa izibonelelo ezilungileyo kwaye akubeki mngciphekweni umzimba wethu.
Inceda ukuba ulahle ubunzima bakho obufunayo, kwimimandla ye utyebile hayi umsipha. Ukongeza, yindlela yokuphumeza indlela yokuphila esempilweni.
Ukuzila ukutya okungapheliyo, yintoni le?
Ukuzila ukutya okungapheliyo ayikuxeleli into oma uyitye kwaye ubungakanani. Yindlela yokutya ngendlela ecwangcisiweyo nelula ukuze umzimba wakho wondleke kwaye ungalambi. Ikuxelela ukuba ungene nini Ukutya ukuba ukhetha.
Le ndlela isetyenziswe ukususela kumaxesha amandulo, indlela esetyenziswa ngamaJuda ngaphezulu kweminyaka engama-3000 XNUMX ngexesha lePasika. Okwangoku kuye kwaqinisekiswa ukuba kunokuba luncedo ekunciphiseni ubunzima.
Luhlobo lokutya olunokunyamezeleka, ngenxa yesi sizathu inabalandeli abaninzi. Ukufakwa kweekhalori akuhluki, kuphela xa ukuzisebenzisa kuyahluka.
Le ndlela yokutya yenzelwe ukuba ilahle amanqatha amaninzi kwaye igcine izihlunu, Ilungele bonke abantu kuba uninzi lufuna ukutshisa amanqatha kunye nokunyusa izihlunu.
Izibonelelo zokuzila ngokukhawuleza
Olu hlobo lokutya luthembeke kakhulu, asiyibeki engozini impilo yethu kwaye sifezekisa iziphumo ezintle.
- Ukuzila ukutya kukhuthaza imveliso yehomoni yokukhula. Le hormone yaziwa ngokuba yi-GH kwaye inceda ukukhula kweseli, ukuvelisa kwakhona, kunye nokuzala kwakhona ebantwini nakwezinye izilwanyana.
- Ukuzila ukutya kunceda ukutshisa amanqathaUkukhusela izihlunu kunye nokugcina umlinganiso ochanekileyo we-metabolic.
- Ngaba ilungile khusela iintliziyo zethu, izinto ezinobungozi ezifana nesifo senhliziyo ziyancitshiswa. Ithintela amanqanaba aphezulu e-cholesterol, i-triglycerides, isifo sentliziyo kunye neswekile yegazi.
- Ukutshiswa kwamafutha kwenzeka kuba Ukuzila ukutya kubangela indlala kunye nenqanaba loxinzelelo. Oku kubangela ukuba umzimba ukhuphe i-cholesterol engaphezulu kwaye usebenzise amanqatha njengamafutha endaweni yeglucose ekutyeni.
- Yehlisa umngcipheko wokubandezeleka iswekile okoko inani elisezantsi leeseli ezinamanqatha, ubuncinci umzimba uya kuba ne-insulin ukumelana.
- Ukuzila ukutya okungapheliyo kunciphisa umnqweno wokutya ukutya okungekho mpilweni okanye iintlobo ezithile zeminqweno. Umnqweno wee-carbohydrate ezilula uyancitshiswa, kuba umzimba ufumana amandla afunekayo kumanqatha agciniweyo.
- Igcina amanqanaba azinzileyo ehomoni yendlala, Oko kukuthi, i-grenilla, ihomoni inoxanduva zivuselele umdla wethu wokutya, Isenza sive isidingo sokutya ukutya kwaye sikhuthaze ukugcinwa ngohlobo lwamafutha.
- Ngakolunye uhlangothi, ihomoni leptin Inoxanduva lokumisela inani lokutya esikutyayo kunye nenkcitho yamandla. Ukwenza ukutya okukhawulezileyo kukunceda ukuba uyiqhele.
- Ithintela isifo sengqondo esixhalabisayo kwaye ikhusela nengqondo. Ngokutshisa amanqatha amaninzi ngokuzila ukutya, wena khupha ketoni esetyenziswa njenge ipetroli yengqondo.
- Iyanciphisa ukuguga ngaphambi kwexesha. Inesakhono sokwandisa imveliso yeeseli ezintsha ukunciphisa umonakalo we-oxidative kunye nokudumba. Imetabolism yomzimba iyanda kwaye inkqubo yeselula iyomelezwa.
Ukwenza ukuzila ukutya okwexeshana kuthiwa iluncedo kwaye isempilweni Ayisiyiyo kuphela into yokuba ulahlekelwe ngumzimba kwaye ulahle amanqatha, izifundo ziye zaqhutywa ebantwini nakwizilwanyana ezineziphumo ezihle kakhulu.
Umzekelo, izifundo zezilwanyana zikhokelele ekwandeni kwexesha lokuphila, liphuculwe Impilo yentliziyo kunye ne-neuronal. Ingqondo yaphendula ngcono, uxinzelelo lwegazi lwehliswa, kwaye impendulo koxinzelelo lweselula yandiswa.
Ukuzila ukutya okungapheliyo 16/8
Kukho iintlobo ezahlukeneyo zokuzila ukutya, okokuqala siza kukuxelela ukuba yintoni ukuzila okungu-16/8.
Le ndlela iqulathe ukuzila ukutya iiyure ezili-16 ngosuku kwaye utye ngexesha lokuphumla, oko kukuthi, iiyure ezisibhozo eziseleyo. Ngexesha lokuzila awukwazi ukusebenzisa naluphi na uhlobo lweekhalori. Ukutya okuthile kuphela kuvunyelwe:
- Amanzi esembiwa.
- Ukunyuka.
- Ikofu nje.
- Iziselo ngaphandle kweswekile okanye iikhalori. Nangona kungcono ukukhetha iziselo ezisempilweni kuneziselo ezinxilisayo ngaphandle kweekhalori.
Ukuba usuku owenzayo ukusetyenziswa Ngeli xesha lokuzila ngokukhawuleza Kuya kufuneka ubandakanye ii-carbohydrate ezingaphezulu kunye neeproteni ekudleni kwakho. Umzekelo wolu hlobo lokuzila ukutya isidlo sakusasa kunye nokutya ngosuku olunye kwaye ungaphindi utye kude kube sisidlo sakusasa ngosuku olulandelayo, okoko bechithe ubuncinci iiyure ezili-16 bezila ukutya.
Ukuzila ukutya okungapheliyo 12/12
Olu hlobo lokuzila kuthetha ukwahlula usuku kubini, elinye linokutya ukutya kangangeeyure ezili-12, ukuba nje ityiwa ngobulumko, uhlala ukhangela ukutya okusempilweni kwaye ungaze uzingxamele ngokutya.
Hlala usuku lonke Iiyure ezingama-12 que bahlala bezila ukutya, Ngokusela nje iziselo ezingenazikhalori.
Olu hlobo lokuzila kulula kakhulu ukwenza Kwaye, phantse ngaphandle kokufuna, sinokuyenza, kuba ukuba sityile isidlo sakusasa nge-10 kusasa kwaye sinesidlo sokugqibela nge-12 ebusuku kwaye asithathi kwanto de kube emva kweeyure ezili-XNUMX siyakuthobela ngokugqibeleleyo.
Ungazila ixesha elingakanani ukuzila ukutya?
Ukuqonda ngcono ukuba kukuzila ntoni okwexeshana kwaye kusinceda njani ukuba siphulukane namanqatha, sikuxelela ukuba isebenza njani inkqubo yokwetyisa.
Umzimba xa ugalelweyo ukutya kukufunxa kwaye kukwetyise kancinci. Le nkqubo ihlala phakathi 3 kunye neeyure ezisi-5 kude kube ukutya kuyekisiwe kwaye kufakwe ngokugqibeleleyo ngumzimba. Ngelo xesha, umzimba tbanezipikili eziphezulu ze-insulin kwaye kunzima ukunciphisa umzimba.
Emva kwezo yure, umzimba uya ku isigaba sokumka emva, apho ukutya kusenziwa khona, kwesi sigaba ihlala iiyure ezi-8 ukuya kwezi-12 Ukusukela ukuba utyile ukutya kwakho kokugqibela, kungulo mzuzu ukuqala kokuzila ukutya.
Ngexesha lokuzila kulula ukuphulukana namafutha amaninzi ngenxa yokuba amanqanaba e-insulin asezantsi.
Oku kuzila ukutya, ukuba kwenziwe ngokuchanekileyo, kunokwenziwa ngokuqhubekekayo, akubeki engozini impilo yabo bakwenzileyo logama nje belandela imigaqo emiselweyo. Emva koko siyakushiya iingcebiso ezithile.
- Ukuba ujonge ukunciphisa umzimba, thetha nogqirha wosapho ukukunceda ukhethe uhlobo lokutya kunye nohlobo lokutya. Mhlawumbi uyayixabisa le nkqubo yokulahleka kobunzima ngokuchanekileyo.
- Oku kukhawuleza akufuneki kusetyenziselwe ukuzila ukutya kunye nokuzinkcinkca ngokutya okungekho mpilweni.. Umahluko kukutya, izondlo, amafutha, iiproteni kunye nezinye, kunokubangela ukuwa emzimbeni kunye nokungahambi kakuhle ngokubanzi.
- Ukuba unesifo isiyezi, i-vertigo, okanye uxinzelelo lwegazi olusezantsi kakhulu kukhethwa ukuba ungazili ixesha elide.
- Sincoma dlala imidlalo kwaye uhambe kunye nokutya kunye nokutya okusempilweniNangona kunjalo, asifanele sibeke impilo yethu engozini.