Iindlela zokutya zithandwa. Kuwo wonke umntu oye wazama ukulahlekelwa isisindo okanye adle impilo, yonke inkqubo ingaba ngumngeni. Ezinye zeendlela zokutya eziqhelekileyo ziyakuthanda kakhulu ngenxa yokuba zibonisa ishedyuli kunye neerimim enokuyilandela njengoko uzama ukunciphisa umzimba, odla ngokugqithiseleyo kunokuphila kwimigaqo jikelele efana 'nokutya okunempilo' okanye 'ukunciphisa iikhalori.
Kodwa ngelixa ezi zidlo ziyakwazi ukuphumelela ekulahlekeni kwesisindo, oku akuqinisekisiyo ukuba bazuzisa impilo yakho yonke. Enye yezona zinto zichaphazelekayo ekunqumeni ukuhlala kwakho ixesha elide kungumngcipheko we-stroke. Ngoko kuyaqondakala ukuba uzame ukuqonda ukuba iidlo ezixhaphakileyo zichaphazela njani ithuba lokuba nesifo. I-stroke enye yezona zizathu eziqhelekileyo zokufa nokukhubazeka, kwaye ukuthintela ukubetha kwandisa unyaka we-12.5 kwiminyaka yakho yokuphila!
I-Paleolithic Diet
Oku kutya kuvele njengendlela yokulahlekelwa kwesisindo kunye nokutya okunempilo. Ukutya okuthandwa kakhulu, ifomu ecocekileyo idinga ukutya ukutya kuphela okukholelwa ukuba kudliwe ngamagxa. Oku kubandakanya inyama (utshani olusondliwe, akukho mahomoni) intlanzi, iinantambo, imifuno kunye neziqhamo. Ilitye lembombo lokutya kukupheliswa kokutya okucutshungulwayo, ukongezwa ushukela, iinkozo kunye nemveliso yobisi.
Ngeli xesha, i-Paleo Diet iye yafundiswa ngaphantsi kweenkqubo ezininzi zokutya, ngenxa yokuba yintsha.
Nangona kunjalo, nangona kuphela idatha ekhoyo, umngcipheko we-stroke kunye nesifo se-cardiovascular sibonakala sinyulwa ngePaleo Diet. Oku kubangelwa kukupheliswa kokutya okucatshulwayo okuqondakalayo kukuba uxanduva lomonakalo oxhoxisayo kunye nokuvuvukala okubeka isigaba sokubetha .
Ukongeza, i-Paleo Diet inotyebile kwiivithamini, iimaminerali kunye nama- antioxidants anceda ukulungisa nokugcina imisebenzi yemvelo yemvelo yakho .
Isidlo saseMedithera
Ukutya kweMedithera kuyindlela yokutya equka ukutya okutsha ezifana neziqhamo, imifuno, izantyambo, inyama, intlanzi, i-legumes kunye ne-grains epheleleyo. Ngokudla okubizwa ngokuba yi-Mediterranean diet style, oku kutya kukuvumela iindidi ezininzi ze-carbohydrate ngaphezu kwePaleo Diet, kodwa, njengePaleo Diet, iyancipha ukutya okucutshulweyo.
Indlela yokutya yaseMedithera yindlela enempilo yokutya okungekho okanye ingabangela ukulahleka kwesisindo ngenxa yokutya ezahlukeneyo ezamkelekileyo ekudleni kunye nokubandakanywa kwe-carbohydrate. Nangona kunjalo, xa kuthethwa ingozi yokuphazamiseka, ukutya kweMedithera kuyinqoqo, kunye neenzululwazi ezininzi ezibonisa ukunciphisa ulwaphulo kunye nokuphuculwa kwempilo yentliziyo kunye nokutya kwendlela yokuMedithera.
Isidlo saseMzantsi South
I-South Beach Diet yidem yokutya onokuzibandakanya nobulungu.
Oku kukutya kwe-3-stage, kunye nezigaba zokuqala ezimbini zikhusele ngakumbi kwisigaba sesithathu, esiyindawo yesondlo. Oku kutya kukusekelwe ekudleni amanye amafutha, amaprotheni kunye ne-carbohydrate ngelixa ukuphelisa abanye, ngokukodwa ukutya okuphezulu kwe-glycemic.
Inkqubo ibandakanya ukutya ukutya ngamaxesha athile ukufezekisa intsebenziswano efanelekileyo. Ngokubanzi, iSidlo seSouth Beach sithethwa ngokulahlekelwa kwindleko eseleyo kulabo abaqeqeshelwe ngokwaneleyo ukuba bafunde imithetho kwaye ba landele ngokuqhubekayo.
Nangona kungekho zifundo ezivavanya impembelelo yokutya kweSouth Beach kwi-risk-stroke, oku kutya kunokulawula isifo sikashukela kunye nesifo se-metabolism (isifo sesifo sesifo sesifo sesifo sikashukela) ngenxa yokungena kwe-glycemic low, oku kunokukunceda ukunciphisa umngcipheko wokuba uhlazo kunye nokunciphisa isifo senhliziyo esikhokelela ekubetheni . Kodwa, oku kutya kunokunxulumene nokusilela kwondlo, okungakhokelela kwiimeko ezahlukeneyo zonyango, ngoko kubalulekile ukunyamekela ukufumana izondlo ezifanelekileyo ukuba uceba ukulandela oku kutya.
I-Atkins Diet
I-Atkins Diet yinto yokutya eyenzelwe ukulahleka kwesisindo. Ngokusekelwe kwisithintelo se-carbohydrate, iprotheni ephantsi, kunye nokutya okuphezulu, oku kutya kukuphelisa isonka, ilayisi kunye ne-pasta, ngelixa kudibanisa i-creams enzima kunye namafutha.
I-Atkins Diet kunzima ukuyigcina, njengoko abaninzi abantu abasondlo belambile ngenxa yokungahambi kwe-carbohydrate. Nangona kunjalo, kulabo abanokulandela i-Atkins Diet, kusebenza ngokulahleka kwesisindo.
Ngokubanzi, le ndlela yokutya ihambelana nomngcipheko ogqithiseleyo wokuba nesifo sokushaya isifo kunye ne-stroke-ekunciphiseni izifo ze-vascular kunye nesifo senhliziyo. Le miphumo kubangelwa i-cholesterol ephakamileyo kunye nokutya okunamafutha aphezulu okungahambisani nenye izondlo.
Abanye abalandeli kule ndlela yokutya banokuphephelela ingozi yokwanda kwesifo. I-Dieters ngubani ongadla inani elifanelekileyo lama-protein ukuya kumafutha azalisiweyo kunye namafutha angatshatkiweyo, kunye nexabiso elifanelekileyo lexesha elide kunye nelifutshane elikwi-fatty acids kwaye ngubani na onokucwangcisa ukutya kwansuku zonke nge-cardio eyenziwe ngokusemgangathweni kunye nokuqeqesha umzimba, unokusebenzisa Atkins Diet ngaphandle kokwandisa umngcipheko wesifo okanye isifo senhliziyo.
Isidlo seKetogenic
Ukutya kwe ketogenic yiprotheyini ephezulu, ephantsi, kunye ne-carbohydrate yokutya ekhuselekileyo kune-Atkins Diet. Le regimen isetyenziswe njengendlela echanekileyo yemithi yokulawulwa kokutshatyalaliswa kwabantwana abahluphekayo kunzima kakhulu ukulawula i-syndromes ye-stemromes.
Kwaye abanye bafa-abadlali abanomdla kunye nokulahleka kwesisindo abazinikeleyo baye bamkela ukutya kwe ketogenic. Nangona ukutya kwe ketogenic kusebenza ukuvelisa ukulahleka kwesisindo, kunzima kakhulu ukuyigcina ngenxa yokulamba okubandakanyekayo kunye nokungabi nakwezinto ezihlukahlukeneyo zokutya.
Umngcipheko wesifo, isifo se-vascular, kunye nesifo senhliziyo sinyuka ngesondlo se-ketogenic. Njengoko i-Atkins Diet, i-dieters yolwazi inokudala isicwangciso sokutya amafutha kunye nama-proteins ngokulinganisa kunye nokubunjwa okungekho kwandisa ingozi yesifo se-vascular okanye isicroke.
Ukutya kweZityalo
Ukutya kwendalo kukutya okuphelisa inyama yezilwanyana, kwaye mhlawumbi nezinye iimveliso zezilwanyana, ezifana namaqanda kunye nobisi. Ukutya okunomhlaza kungabandakanya iintlobo zezityalo, iziqhamo, imifuno, i-nut, kunye namagqabi, kodwa zingabandakanya iintlobo zokutya okucutshulweyo kunye 'nokutya okungenamsoco', kuxhomekeke kwi-dieter.
Ngokubanzi, ukutya okunomsoco kunxulumene nomngcipheko omncinci wesifo. Nangona kunjalo, ukutya okunomsoco okubandakanya ukutya okufisiweyo, ukutya okucwangcisiweyo kunye nokutya okungenamsoco kungenza uzuze ubunzima kunye nokungaphumeleli kokutya, njengokunqongophala kwe- vitamin B12.
Isidlo se-Gluten-Free
Ukutya okungekho guten kukutya okuphelisa ngokugqithiseleyo i-gluten, yiprothini efumaneka ngqolowa. Ukutya okungahambisani ne-gluten kubaluleke kakhulu kubantu abanesifo se-celiac, nangona abaninzi abantu abaneengxaki zokutya eziqhubekayo banamava okuphucula kunye ne-gluten-free food.
Okuthakazelisayo kukuba, nangona ukutya okungahambisani ne-gluten akuchaphazeli ngqo ingozi yokuphazamiseka komzimba, isifo esingasaphathwa sisifo esingazange siphathwe nxamnye nobungozi obuncitshiswayo, okungabangela ukuvuvukala kwesifo esingasaphathwa. Ukuvuvukala kubangelwa imbangela yokubetha, njengoko ukuvuvukala okungapheliyo kwakha ngaphezu kweminyaka, kuvelisa ukulimala kwimithambo yegazi kwingqondo, nasemzimbeni wonke, obenokubangela ukuba bavinjiswe ngamacenge egazi.
ILizwi
Ubunzima bakho buchaphazela amathuba akho okuba nesifo. Ukugqithisa ubukhulu becala umngcipheko wokuba ulwaphulo oludlulileyo ngelixa unesisindo esiphantsi kunxulumene nobungozi obuninzi bokufa kwesifo. Kulabo abangenakukwazi ukunciphisa umzimba ngokusebenzisa umzimba kunye nokutya, ukuhlinzwa kokunyuka kwegazi kuye kwafunyanwa ukunciphisa umngcipheko wesifo.
Ininzi yeendlela zokutya eziyaziwayo inokwenza ukuba ukulahleka kwesisindo kube lula ngenxa yekhokelo echanekileyo kwisicwangciso sokutya esakhelwe ngaphambili. Nangona kunjalo, ezinye iirjimen zokutya ziyakwandisa ingozi yakho yokutya, ngelixa ezinye izondlo zinokukunceda ukukhusela i-stroke. Xa ucinga ukuba kukuphi ukutya okulungileyo, kukulungele ukuhlola yonke imiphumo yesicwangciso sokutya esongezelelweyo ngokubhekiselele kwiinjongo zakho zokulahlekelwa kwesisindo.
> Imithombo:
> I-carbohydrates kunye nomsebenzi wokuphela: i-low-carbohydrate yokutya okanye i-index-glycemic diet index efanelekileyo kwimpilo ye-vascular? UJovanovski E, uZurbau A, Vuksan V, iSikliniki seNyunithi. 2015 Ngo-Apr; 4 (2): 69-75
> I-carbohydrate ephantsi, i-high-protein, i-fat-fat diet yatshintsha i-artery yeriptivity kwizigulane ze-metabolic syndrome, i-Merino J, i-Kones R, i-Ferré R, i-Plana N, i-Girona J, i-Aragonés G, ibarretxe D, i-Heras M, iMasana L, I-Clin Investig Arterioscler. 2014 ngoMar-Apr; 26 (2): 58-65
> I-Paleolithic kunye neMediterine Diet Iimpawu ezinokuthi zihambelane ne-Biomarkers of Inflammation kunye ne-Balanced Balance in Adult, i-Whalen KA, i-McCullough ML, i-Flanders WD, i-Hartman TJ, i-Judd S, i-Bostick RM. J Nutriti. 2016 Juni; 146 (6): 1217-26.
> Abantu abadala abaselula abanezifo ezinqwenelekayo bangaba mngcipheko we-atherosclerosis yokuqala, uDe Marchi S, Chiarioni G, ngaphambi koM, i-Arosio E, i-Pharmacy Ther. 2013 Julayi; 38 (2): 162-9