1 - Izinkondlo Zokudla Kufanele Uyeke Ukukholelwa
Ngeseluleko esikhulu sokondleka ngaphandle lapho, kungaba nzima ukuthola ukuthi ubani ozokholelwa. Ukuthambekela kokudla kanye namafayili baningi bethu abadidekile mayelana nokudla ngisho nalapho badla khona. Iqiniso eliyishumi elijwayelekile kakhulu elihlanzekile lokudla izinkondlo zokudla lichazwe ngezansi.
2 - Ukuhlanza amaJusi kukusiza u-Detox
Kungenzeka ukuthi uzwile i-juicing indlela enhle yokuxosha umzimba wakho ekungcoleni. Kodwa ukuphuza kuphela izithelo zezithelo nezitshalo zemifino eziningana ngezinsuku ezimbalwa ngesikhathi esihle? Akunjalo Empeleni. Uma ukhetha ijusi ngaphezu kwezithelo nemifino yonke, ulahlekelwa yi-fiber - isakhi esisiza umzimba wakho ukugaya ukudla kancane kancane. Ngokuphuza ijusi, ulahla lonke ushukela egazini lakho (ngisho nalapho unezithelo nezitshalo ezincane ushukela) ngaphandle kwefiber, fat, noma amaprotheni ukuze unciphise.
Asikho isisekelo sesayensi sokusekela izinzuzo zezempilo ze-juicing ngokufaka nje izithelo nemifino ekudleni. Ngaphezu kwalokho, i- juicing ingase ibe yingozi ngaphezu kokusizayo . I- American Journal of Medicine ibike icala lokulimala kwamagciwane okwenziwa ngokushesha nge-juicing yamaviki ayisithupha. I-Oxalates - isakhi ekudleni kwezitshalo - ingaba yingozi futhi ephezulu. Kulesi simo, isiguli sangena ekuhlulekeni kwe-renal "okubangelwa ukusetshenziselwa izithelo ze-oxalate nezithelo zemifino ezitholakala ku-juicing." Isiguli sakwazi ukubuyisela ingxenye yezinso zakhe ukusebenza kodwa ukulimala okungapheli kusukela ohlelweni lwakhe lwe-juicing .
Okubalulekile - i-juicing ingaba usizo olukhulu ekudleni okunempilo kakade kuhlanganisa ukudla okune-antioxidant-rich which works to detoxify the body.
3 - Izithelo Iqukethe Isiphuzo Esibi
Izithelo zinoshukela kuwo, akukho mbuzo. Ishukela equkethe kuthiwa i-fructose. I-Fructose, kanye ne-glucose (enye ishukela), ifaka ushukela we-sucrose-table. Ngezilinganiso eziphakeme, i-fructose ixhunyaniswa ne-syndrome ye-metabolic (iqoqo lezinkinga zezempilo ezandisa ingozi yesifo sikashukela nesifo senhliziyo). Uma uphuza iziphuzo ezimnandi, ezifana ne-soda, iziphuzo eziphuza ikhofi, noma ngisho nejusi yezithelo, khona-ke kungenzeka ukuthi uthola i- fructose kakhulu ekudleni kwakho . Kodwa uma kuziwa ushukela ezithelo, kunesidingo esincane sokukhathazeka. Ucwaningo lubonisa ukuthi izithelo ziphilile futhi zinikeza i-fructose encane ekudleni kwaseMelika.
Ngaphandle kwe-fructose, izithelo zinefiber, isakhi esinciphisa ukumuncwa ushukela empilweni yakho yegazi. Kubuye kuthathe ivolumu eyengeziwe, okusho ukuthi ngeke ube nomthelela wokudla ngokweqile. Kuthatha ama-apula amaningana ukuze uthole indebe yelisi, kodwa uma udla ama-apula aphelele, okwanele.
Ngokusho kocwaningo lwezempilo olwanyatheliswa kuyi- Journal of the American Medical Association , empeleni kukhona ubudlelwane obuphambene phakathi kokudla izithelo nesisindo somzimba kanye nengozi yezifo ezihlobene nokukhuluphala.
Okusemqoka - izithelo kuhle kuwe!
4 - Ukudla Emva kuka-6pm Kukwenza Ukugcina I-Fat
Ukudla emva kuka-6 ntambama (noma noma yikuphi isikhathi esingenakuphikisana), akukwenzi ukhuluphele. Ukudla ama-calories amaningi kunokuba umzimba wakho uvutha ngokusebenzisa umsebenzi noma imisebenzi yansuku zonke. Ngakolunye uhlangothi, uma uzithola uthole ama-munchies angaphakathi kwamabili, noma udla ukudla ngesikhathi sosuku bese ulungiselela khona kusihlwa, khona-ke ukuhlwa ebusuku kungase kube inkinga kuwe. Uma uthola ukuthi ususwe ukuba udle noma udle ukudla okungenamsoco kusihlwa, bese ubheka ukuthi yini eqhuba ngempela ukuziphatha kwakho ... futhi ucabange ngezindlela zokubhekana nayo.
Ngokusho kweNational Institutes of Health, ukudla ngaphambi kokulala kungase kube nezinzuzo zezempilo. Kubonakala kunika umzimba wethu izakhi ngaphambi kokuba umbhede ukhuthaze izinguquko zomzimba ezinhle. Lezo ziphuthumayo zithuthukiswa nakakhulu uma ukudla kwasebusuku kusihlwa kuhlanganiswe nokuqeqesha umzimba ngesikhathi sosuku.
Okusemqoka - uma nje wenza izinqumo zokudla okunempilo nokuzivocavoca, bese udla ngaphambi kokuba umbhede ube yinto enhle.
5 - Wonke umuntu kufanele adle Gluten Free
Ukudla i-gluten mahhala kuye kwaba yindlela ethandwa kakhulu yokudla. Ukolweni uqukethe iphrotheni ebizwa ngokuthi i-gluten, futhi imakethe yemikhiqizo engekho gluten iye yaqhuma hhayi ngoba abantu badinga ukudla okhethekile, kodwa ngoba bakholelwa ukuthi kunempilo. Ukungena-gluten-mahhala kubalulekile kulabo abathintekayo abane-celiac isifo (CD) futhi okwamanje, okungenani u-1% wabantu baseMelika. Abanye abantu banokuzwela kwe-gluten futhi bazizwa bengcono ukugwema ukudla njengokolweni nezinye izithelo.
Ngokumangazayo iningi labathengi bemikhiqizo ye-gluten abantu abangatholakali ne-CD futhi bewile inyamazane yokukhokhelisa okolweni futhi konke okuphathelene nakho kuyingozi. UPeter HR Green, MD, umqondisi weCeliac Disease Centre e-Columbia University uthi i-gluten ayikho indlela enempilo yokuya kwabanye, okusho ukuthi labo abangenayo i-celiac futhi bathi "ngaphandle uma abantu beqaphela kakhulu, ukudla okungenayo i-gluten kungabikho amavithamini, amaminerali kanye ne-fiber. " I- British Journal of Nutrition nayo ibike ukuthi ukudla okunama-gluten kunciphise ama-bacteria abalulekile ekugcineni ukuzivikela.
I-bottom line - ukudla okudla mahhala okungenakukwazi ukukhetha wonke umuntu.
6 - Engokwemvelo inikeza ama-nutrient angcono
Imakethe yezinto eziphilayo iqhubekile eminyakeni yamuva futhi i-halo yezempilo ijikeleze konke ukudla okuphethe i-label organic. Kodwa ukudla okuphilayo akuyona impilo enhle . Kunokucwaninga okulinganiselwe ngale ndaba, kodwa ukubuyekezwa komtholampilo kobufakazi kubonisa ukuthi umkhiqizo wezinto eziphilayo awukona umsoco obuningi kunokwedlulele. Futhi, inkukhu evame ukulimala kanye nengulube yayinamathuba amaningi okuba nama-antibacterial-resistant bacteria.
Futhi uma kuziwa emikhiqizweni yokudla, ama-cookie nama-chips akuyona into enhle kuwe. Ama-engokwemvelo angabiza ngaphezu kokuvamile ukuze ukwazi ukuthi ngempela akukhona umehluko emkhakheni wezondlo kunikeze induduzo kulabo abasebhajethi obuqinile.
Okusemqoka - izakhi ezingokwemvelo kungcono hhayi ngoba ziqukethe izakhi eziningi kodwa ngoba ziphathwa ngezindlela ezincane zokubulala izinambuzane kanye nezinye izidakamizwa kunokudla okuvamile.
7 - Angikwazi Ukudla "Ukudla Okubi" Noma kunjalo
Ungase uchaze "ukudla okungalungile" ngezindlela eziningi, kodwa ukwenza njalo (bese uqaleka lezo zokudla) kuze kube phakade akuphephile noma kungokoqobo. Ukudla okunempilo kuyindlela yokudla ongayigcina. Ukucabanga okumnyama nokumhlophe akusizi ngokukhethekile engxenyeni yonke yokuphila ngendlela enempilo. Khetha ukudla okunomsoco isikhathi esiningi , kodwa qinisekisa ukuthi uyazi ukuthi ukudla kwakho "akusikho" uma ujabulela ukwelashwa. Enye indlela yokucabanga ngokulinganisela okunempilo ukusebenzisa umthetho we-90-10. Yenza ukudla okungu-90% nokudla okudlayo okunomsoco (futhi okumnandi), kodwa gcina igumbi lika-10% ukuze uphazamise ukudla okujabulisayo.
8 - Ushokolethi Awunempilo
Kubonakala kungekhona yonke i-chocolate eyakhiwe ilingana futhi ubumnyama buba ngcono. Ngokusho kocwaningo, ushokoledi omnyama uqukethe i-antioxidants enamandla emzimbeni wethu futhi unconywa njengengxenye yokudla okunempilo. Ucwaningo luye lwabonisa ukuthi kudla ushokoledi omnyama kunganciphisa ingozi yesifo senhliziyo nesifo sohlangothi.
Amakhemikhali amakhemikhali enoshokolethi omnyama kuthiwa athuthukisa ukusebenza komzimba futhi athuthukise ukusebenza kwezemidlalo. Ukudla ushokoledi omnyama kuvuselela i-nitric oxide (NO) ukuze ikhishwe emzimbeni wethu wegazi. Ukwanda kwe-nitric oxide kuhlanza izitsha zethu ngegazi elingcono ne-oksijeni ukugeleza kuya emisipha yokusebenza.
Okubalulekile - ukudla ushokoledi kunempilo uma nje amaphesenti angama-70 amnyama kanti ama-ounces angu-1.5 yisilinganiso sokukhonza esinconywayo.
9 - Ungadli i-egg Yolks
Bangaki kithi abaye baphonsa izikhupha zeqanda zethu bezikholelwa ukuthi ziphilile? Ngokusho kocwaningo, siye salahla izakhi eziwusizo phansi. Amaqanda e-egg aboniswa ukuthi anezici ezibalulekile zamafutha e-asidi azuzisa amangqamuzana ethu. Futhi aqukethe amavithamini abalulekile, amaminerali, nama-antioxidants. Ukudla amaqanda aphelele kuboniswa ukwandisa umzimba wethu kanye ne-cholesterol enhle (i-HDL). Ukwandisa i-HDL yethu kunconywa impilo yenhliziyo futhi kufezwa ngokudla okunempilo nokuzivocavoca.
Okubalulekile - ukudla iqanda lonke nsuku zonke kunikeza amaprotheni ezinempilo nezakhi eziwusizo.
10 - I-Carbohydrate Yenza Uketshezi
Sonke sizwile ukuze silahlekelwe isisindo, siyeke ukudla ama-carbohydrate ngoba basenza sibe namafutha. Kungase kube khona umehluko ezinhlobonhlobo ze-carbs okufanele siyidle kodwa azenze sibe namafutha. Ukusebenzisa amakholori amaningi kunokuba sishise ngemisebenzi yansuku zonke kanye nokuzivocavoca yilokho okwandisa izitolo zethu ze-fat.
Ukudla i-carbs emihle kuboniswa ukusiza ngokulahlekelwa isisindo , ukunciphisa amafutha omzimba, nokukhula komzimba. Ama-carbohydrate yiwona oyimithombo yamandla oyinhloko futhi ebalulekile ekusebenzeni komzimba okuhle. Imifino, izithelo, kanye nohlamvu oluphelele yizibonelo ezinhle ze-carbohydrate ingxenye yokudla okunempilo. I-carbs emihle iqukethe izakhi ezibalulekile kanye ne-fibre ehlinzeka amandla angapheli usuku lonke. I-Carbs isekela amazinga okufaneleka emzimbeni, ukugcoba ngcono, futhi kuboniswa ukunciphisa ingozi yesifo senhliziyo nokunye ukugula.
Ukusebenzisa i-carbs emibi engenayo inani lezakhi kungenza kube nomthelela wokungabi nengozi nokugcina umzimba. Izibonelo ze-carbohydrate ukugwema zifaka iziphuzo zoshukela, isinkwa esimhlophe, ukudla okucutshungulwa kanye ne-ayisikhilimu.
Okubalulekile - i-carbs ayisenza sibe namafutha futhi kukhona umehluko phakathi kwama-carbohydrate omuhle nokubi.
11 - Iziphuzo Ze-Carbonated Are Bad For You
Abaningi bethu babheka iziphuzo zokuphuza ukugcwala ushukela nokubi kuwe. Lokhu akude neqiniso kanti ezinye iziphuzo ze-carbonated zingabhekwa njengempilo. Amanzi ane-carbonated asiza abantu abahlukumeza ukuphuza amanzi ajwayelekile bahlangabezana nezidingo zamanzi nsuku zonke. Ukuhlala i-hydrated yingxenye ebalulekile yokuhlala enempilo.
Okwenza iziphuzo ze-carbonated zihle noma zimbi ngoba uyisithako. Uma begcwele ushukela, izithasiselo, kanye nokulondolozwa kwemvelo ngaleso sikhathi ngeke kube ukukhetha okunempilo. Uma isiphuzo se-carbonated lutho kodwa amanzi ayenziwe nge-carbon dioxide gesi ephoqelekile ngakho-ke kuhle kuwe. Ngezinye izikhathi abantu bangabhekana ne-bloating noma igesi ngamanzi aphethwe yi-carbon but yilokho kuphela umphumela omubi obikiwe. Uma kungenjalo, amanzi avela ngokucacile anjengama-hydrating futhi anempilo njengamanzi avamile.
Okubalulekile - amanzi ahlanzekile anjengama-seltzer noma amaminerali ayindlela enempilo emanzini avamile.
> Imithombo:
Umkhandlu waseMelika Wokuzivocavoca, Ukuphathwa Kwesisindo, Ama-Fit Facts, I-Myths Myths Debunked
> Jane E. Getting et al., I-Oxalate Nephropathy Ngenxa ye- 'Juicing': Umbiko we-Case nokubuyekezwa, Ukubaluleka kwemitholampilo, I-American Journal of Medicine, ngo-2013
> Kinsey AW et al., Umthelela wezempilo wokudla ebusuku: Izindlela ezindala nezintsha, i-US National Library of Medicine Institutes National Health, 2015
> Katherine Zeratsky, RD, LD, Ukudla okunempilo nokudla okunempilo, Ingabe ukudla okunomsoco kunika noma yiziphi izinzuzo zezempilo? , I-Mayo Clinic, i-Healthy Lifestyle, 2015
> Smith-Spangler C et al., Ingabe ukudla okuphilayo okuphephile noma okunempilo kunezinye izindlela ezivamile? : ukubuyekezwa okuhlelekile, ama-Annal of Medicine Internal, 2012