Ukuzama ukunciphisa umzimba? Ukudla ukudla akuyiyo impendulo
Icandelo lokutya lifumana i-$ 65 yezigidi ngonyaka ngokunceda abantu banciphise umzimba. Ukuba uhlala "udieter" kwaye ungakatholi iziphumo ozifunayo, unokukhangela ukuba uzame isinyathelo esilandelayo. Kutheni ungayeki ukutya ukuze uchithe amakhilogremu? Ungalondoloza imali kwaye ulahlekelwe isisindo, akunjalo? Ukutya ukudla akuyiyo impendulo. Enyanisweni, ukusila ukudla kungenye yezinto ezimbi kakhulu ongayenza, ngakumbi xa unesifo sikashukela.
Yinto enye yokudumla isidlo ngenxa yokuba uxakekile okanye into efike ngokungalindelekanga, kodwa akufanele unqabe ukudla ngokuzithandela.
Imiphumo engebiyo yokutya kwe-Skipping
Ukuba ungumntu onesifo sikashukela, kubalulekile ukutya rhoqo, ukutya okulinganiselayo ukunceda ukuzinzisa iishukela zegazi. Ukuba uthetha unyango lomlomo wesifo sikashukela oxelela i-pancreas ukuba wenze i-insulin okanye i-insulin yangempela kwaye uyalibazisa okanye usuqede isidlo, ushukela wakho wegazi usenokuhlahlela. I-Hypoglycemia (isishukela segazi ephantsi) -kugqithiswe njengento engaphantsi kwama-70mg / dL-kufuneka iphathwe nge-15g ye-carbohydrate eyenza ngokukhawuleza ukuletha ishukela yegazi kwindawo ekhuselekileyo. Iishukela eziphantsi kwegazi zibangelwa ukuthatha iikhalori ezongezelelweyo ukusuka kwishukela ukuzithatha. Kumntu ozama ukunciphisa ubunzima, oku akunangqiqo kuba kungekuphela nje ukuba uthatha iikhalori ezongezelelweyo, kodwa mhlawumbi uvakalelwa ne-crummy. Ukutshatyalaliswa rhoqo kweeshukela ephantsi kwegazi akuyona nje ingozi kodwa kunokunceda uzuze umzimba.
Ukususa isidlo akusithethi ukuba ungadla ngaphezulu kamva, nokuba. Ngokomzekelo, ukuba unqumla isidlo sasemini, awufanele uhambe ngaphaya kwee-carbohydrate kwisidlo ukuze wenze oko. Xa udla isidlo esikhulu, ucebile kwi-carbohydrates , umzimba kufuneka uvelise ukukhupha okukhulu kwe-insulin ukukunciphisa ishukela lakho segazi.
Kumntu onesifo sikashukela, le ndlela ayihlali isebenza kakuhle. I-pancreas ayikwazi ukuqhubeka nomthwalo we-glucose okanye i-insulin oyenzayo ayisebenzisi ngendlela okufanele ibe ngayo. Isiphumo: ishukela eliphezulu legazi elingasishiya uziva udiniwe kwaye ucasulwa. Ukuhlala kusasa kakhulu kwegazi kuyingozi kwimpilo yakho.
Ngaba Ukutya Kuya Kudla Ukunceda Ngokulahlekelwa Kwisisindo?
Ndibethelwa ukuba uvile ngaphambi kokuba ukutya okudlulayo kungakhokelela ekukhethweni kokutya okungafanelekanga kwisidlo esilandelayo. Yinyani. Ngexesha elide, xa sitheka isidlo, silambile kakhulu kangangokuba kwisithuba esilandelayo sidla sidla ukutya okungalunganga kunye nokuningi kwazo. Ukutya ngokutya ukutya kunokubangela ukuba uzuze umzimba kwaye ushukela ophezulu wegazi. Isihluthulelo sokulahlekelwa isisindo kukunamathela kwisicwangciso sokutya esilungileyo esiphakathi kohlahlo lwabiwo-calori.
Ukufumana Iimpawu Zakho Eziphambili
Ukutya akusiyo nje injabulo, kuyimfuneko. Ukutya iintlobo ezahlukeneyo zokutya imihla ngemihla kuya kukunceda ufikelele kwi-vitamins, amaminerali, i-fibre, iprotheni, njl. Ukutya okunciphisa umzimba kukunciphisa ukutya kwakho okusemgangathweni kunokukushiya ukuxhomekeka kwindlela yokuzivikela emzimbeni kunye ne-vitamin kunye ne-mineral. ukusilela. Abantu abanesifo sikashukela banomngcipheko ophezulu wokubamba iintsholongwane, kwaye ukunyusa umzimba wakho ngokutya okulungileyo kunokukunceda ukwandisa umzimba wakho wokuzivikela.
Ukutya kunye nomoya wakho
Ngaba uhlala ucasulwa xa ulambile? Oku kusenokwenzeka ukuba sisiphumo segazi eliphantsi. Ishukela ephantsi yegazi isingozi kakhulu kubantu abaneesifo seswekile. Kungenza uziva udidekile, uxhalabile kwaye unomsindo. Ukutya okutya rhoqo kunikela umzimba wakho ngamafutha afuna ukukunika amandla azinzileyo. Umzimba wakho unjengemoto-idinga ukuhamba. Ngaphandle kwamanzi afanelekileyo, awukwazi ukusebenza ngokugcwele.
Ngaphantsi
Ukutya ukudla akuyiyo isisombululo sokulahleka kwesisindo okanye ukulawula ishukela egazini. Ukuba unomntu ongekho okanye unesifo sikashukela kwaye uzama ukunciphisa ubunzima, isitshixo ekuphumeleleni ukulahleka kwesisindo kunye nokulawulwa kweshukela egazini kukutya ukutya okuqhelekileyo kwiziqhamo, imifuno, i-carbohydrate enempilo, i-fibre kunye neprotheni ephilileyo.
Cinga ukutya isidlo sakusihlwa , isidlo sasemini , isidlo sakusihlwa kunye nokutya okutyhutyha nsuku zonke kwaye usasaze iinkonzo zakho ze-carbohydrate yonke imini.
> Imithombo:
> I-American Diabetes Association. ImiGangatho yoLondolozo lwezoNyango kwiSwekile-2017. 2017 Jan; 40 Isondlo 1: S1-132.
> Wansink, Brian kunye. al. Ukutya kokuqala kakhulu: emva kokukhawuleza kweeyure ezingama-18, abantu bakhonywe kwiintlanzi zokuqala kunye nemifuno yokugqibela. Arch Intern Med. 2012; 172 (12): 961-963. i-doi: 10.1001 / archinternmed.2012.1278