Lokho esikholelwayo mayelana nokudla kuyashintsha nsuku zonke. Imiphumela yokucwaninga yenza amakhanda asekhasini langaphambili uma kuziwa ekudleni okungadli. Kungaba ukwesaba futhi esikhundleni sokuphenya iqiniso, sivame ukuqeda ukudla okunempilo okuvela ekudleni kwethu.
Ucwaningo Lokudla lungadukisa
Ngokuvamile, ucwaningo lwenziwa ezilwaneni ezinjengezintuthwane. Lokhu kuyinto enhle ngoba ivuselela izifundo ezengeziwe kubantu. Ngokwemvelo, umzimba wethu ungase ungaphenduli ngendlela efanayo nesilwane uma kuziwa ekudleni kokudla. Lokhu kungenza ukwenza ucwaningo kungabonakali futhi kudinga ukufundwa okuqhubekayo kobufakazi obuqine kakhulu.
Ucwaningo aluyona isayensi ephelele uma kuziwa emndenini noma ngokujwayelekile. Isayensi ingayithola ingalungile futhi izifundo ezingapheli zihlala ziqhubeka nemiphumela ehlukile. Okukwenzeka ngokufundwa okushicilelwe kwesifundo esisodwa kuyizintatheli ezilindile ngethebhulethi ezandleni ukuze zisebenze ukungcola. Lokhu kusishiya sikholelwa ukuthi izinkolelo zokudla zingase zithathe iminyaka edlule.
Ukudla okunempilo okuningi kunikezwe i-rap embi ngokusekelwe kokufundwa okulodwa. Esinye isimangalo esifanele sokucwaninga sizobe sizuze imiphumela emihlanu emihle uma kuziwa ezindabeni. Njengabafundi, ngokwemvelo sizwa okubi futhi sikhohlwe konke okunye. Noma, okutholakele okutholayo kushiywe ngaphandle kwe-athikili ngokuphelele.
Umphumela wokudukisa ulwazi lokudla okunomsoco ukhetha lokho esikufundayo. Lokhu kungaba okuhle futhi okungalungile kuye ngobufakazi. Ngokusho kweNational Institutes of Health , izifundo ezimbili eziyimpumputhe, ezingahleliwe, ezilawulwa yi-placebo ziyisilinganiso segolide sokucwaninga. Akuwona wonke ucwaningo olwenziwa ngokusebenzisa le ndlela.
Sifuna nje ukudla ukudla okunempilo. Kubalulekile ukuqeda ukudideka okubangelwa ukubikwa kokudla okubi, ucwaningo olungalungile kanye nezicelo ezingaphelelwe yisikhathi. Ukuthatha isikhathi sokubheka ubufakazi kunconywa ukuxosha noma yikuphi ukwesaba mayelana nokudla.
Kukhona ukudla okuncane okungakaze kube nokuvinjelwe njengokungasebenzi kahle. Izifundo ezibuyekeziwe zitholile izimangalo zakudala zazingalungile futhi zingatholakali izinzuzo zezempilo ezihle. Ukudla okulandelayo akusekho ukuhlambalaza okubi futhi kungafakwa ekudleni okunempilo.
Amazambane
Amazambane akwenza uhlu olubi lokudla ukudla eminyakeni edlule. Ucwaningo oluphelelwe yisikhathi lwenzile izimangalo zokuzuza isisindo futhi luhlobo lwe-2 lwesifo sikashukela. Ezinye izifundo zibonise ukuthi zikhululekile futhi akufanele zibhekwe njengemifino. Noma ubani ofuna ukudla kahle ugwetshwe u-spud ngemuva kokucindezela konke okubi.
Ukudla okungenampilo kuhlambalaza kulandela amazambane omhlophe. Ucwaningo olubuyekeziwe luye lwabangela ukutholakala okudala kanye nezinzuzo zezempilo ezinhle manje ezibikiwe. Izifundo ezindala zahluleka ukufaka ukuthi amazambane ayenziwa kanjani futhi adliwe.
Amazambane amhlophe aphephile eningi manje abhekwa njengengxenye ebalulekile yokudla kwethu. Zinezakhi ezinomsoco futhi ziphezulu fiber. Amazambane nawo aqukethe ama-amino acids abalulekile futhi abhekwa njengomthombo wamaprotheni wezitshalo.
Amazinga amazambane aphezulu kakhulu ohlwini lwama-glycemic, yingakho abagijimi bokukhuthazela bedla ngaphambi kokusebenza. Ziboniswa ukuthi ziphumelela njengepasta yokulungiselela abagijimi bebanga elide bemicimbi yokuncintisana.
Ilayisi elimhlophe
Irayisi elimhlophe liye lafakwa ohlwini njenge- carbohydrate embi . Ucwaningo lwesikhathi esidlule lubonise ukuthi amanani aphezulu e-glycemic enza ukutholakala kwesisindo kanye nobungozi be-type 2 sikashukela. Lezi zimangalo zanele ukuthi abaningi bethu bakhetha ukuqeda irayisi elimhlophe kusuka ekudleni kwethu.
Iningi locwaningo aluzange lucabangele izidingo zamakhamuzi kanye nezindleko ze-weightlifters. Ukusebenza ngokweqile kuchitha kakhulu iglycogen (ushukela) izitolo emzimbeni. Irayisi elimhlophe liyisidlo esikhulu sokubuyisela ukubuyisela amazinga we-glycogen nokuthuthukisa ukukhula kwemisipha.
Akuyona kuphela irayisi elimhlophe elibhebhezela abagijimi, kodwa liyaziwa ngokuthi alikho imiphumela emibi emathunjini (GI). Irayisi elimhlophe libhekwa njenge- carbohydrate ephephile ngalesi sizathu. Abantu abaningi ababhekene nokuzwela kwe-gluten nabo badla ilayisi elimhlophe phezu komnundu.
Irayisi e-Brown isanconywa kulabo abangasebenzi njalo. Kodwa-ke, ilayisi elimhlophe likhonjiswe njengomthombo omuhle wama-carbohydrate wabadlali.
Ukudla Okugcwele-Fat
Ukudla okunamafutha okugcwele sekuvinjelwe iminyaka. Igama elithi fat ngokwayo lithumela abantu abagijima kwenye indawo. Ucwaningo oluphelelwe isikhathi aluzange lusize ngezimangalo ezixhunywe nesifo senhliziyo esanda, umdlavuza, nokukhuluphala. Izifundo zakamuva manje sezibukisa izimangalo zakudala futhi zibonisa ukudla okugcwele okunomsoco kuyasiza ekudleni okunempilo .
Amanoni e-yogurt, ubisi, noshizi manje aboniswa ukuthi anganciphisa ingozi yesifo senhliziyo. I-milk fat ephelele ikhonjisiwe futhi ukusiza abantu banamathele ohlelweni lokudla okunempilo nokulahlekelwa isisindo. Ucwaningo luye lwathola ukuthi amafutha omuthi adla ukunciphisa amafutha emkhatsini we-midsection. Ngokwezifundo ezengeziwe, labo abasebenzisa ubisi obugcwele ngokugcwele bakwazi ukugcina inkomba yomzimba ejwayelekile (BMI) .
Ibhotela yangempela nayo yenza uhlu lokudla olubi lwe-fat. Ucwaningo oluphelelwe yisikhathi lubhala ibhotela elingenampilo nezixhumanisi zokukhuluphala nesifo senhliziyo. Ucwaningo lwamanje lukhombisa ibhotela yangempela njengomthombo ocebile wamavithamini amaningi ashubile. Okunye okutholakele kocwaningo kubonisa ukuthi kuyasiza ekwenzeni i-calcium metabolism futhi kuncishiswe ingozi yesifo senhliziyo senhliziyo (CHD). Ngokwezinye izifundo, ibhotela elitshalwe utshani iqukethe i-vitamin K2 eboniswe ukunciphisa ingozi yesifo senhliziyo.
Amaqanda aye axhunyaniswe nokwanda kwe-cholesterol nesifo senhliziyo. Lezi zimangalo zihanjiswe ngokucwaninga olusha. Amaqanda manje aboniswe ukwandisa i-lipoprotein ephezulu (HDL), i-cholesterol yethu enhle. Izikhumba ze-egg zicebile phospholipids futhi zisiza ukugcina amangqamuzana anempilo emzimbeni wethu. Olunye ucwaningo lubonisile ukuqeda amaqanda wonke landisa umzimba wethu .
Inyama ebomvu ibhalwe ukuthi ayinempilo. Ucwaningo oluphuthumayo lubonise inyama ebomvu kungakhuphula isifo senhliziyo nokuthola isisindo. Silokhu sigwema i-steak nenyama ngokusekelwe kolwazi olungalungile. Ngokwezifundo ezibuyekeziwe, inyama yenkomo ingaba yingxenye yokudla okunempilo. Idatha endala yayihlanganisa yonke inyama phakathi nocwaningo futhi yahluleka ukukhipha inyama yenkomo ephilile. Iziphumo ezintsha zokucwaninga zibonisa inyama ebomvu enomsoco enemiphumela emihle enesifo senhliziyo futhi icatshangelwa ingxenye yokudla okunempilo.
Chocolate
Ushokoledi wenza uhlu lokudla olubi lwe-rap. Ucwaningo oluphelelwe yisikhathi lubonise ukuthi ushokoledi unempilo futhi unobungozi obandayo bokukhuluphala. Ngokudabukisayo, abaningi bethu baye bagwema ushokoledi iminyaka eminingi ngokususelwa kumabango angazange aqinisekiswe. Izifundo zakudala zisekelwe kubhokotshi ubisi futhi zahluleka ukuphenya izinzuzo zezempilo ezingase zibe khona ze chocolatele omnyama .
Ucwaningo olubuyekeziwe lulondoloze ngempela usuku. Ucwaningo olusha manje lukhuthaza ikholethi emnyama njengengxenye yokudla okunempilo. Ngokusho kocwaningo, ama- antioxidants nge-chocolate emnyama angakhuphula ukusebenza kwezemidlalo. Okunye okutholakele kubonisa ushokoledi omnyama ukunciphisa ingozi yokushaya isifo nesifo senhliziyo.
Ibhitela lamantongomane
Ibhotela le-peanut liye lafakwa ohlwini lokuxoshwa. Ucwaningo oluphuthumayo lubonise ibhotela le-peanut lanikele ekuzuzeni isisindo. Ibhotela le-peanut ayisekho indawo emaphethelweni ethu ngokusekelwe kolwazi olungalungile.
Izifundo ezibuyekeziwe zithole amafutha enempilo ebhotela le-peanut empeleni zinciphisa ingozi yesifo senhliziyo. Ngokusho kocwaningo, ibhotela lika-peanut lenza ukuba isisindo siphume futhi sigcwele amavithamini namaminerali abalulekile. Ibhotela le-peanut iqukethe iphrotheni yezitshalo ezibalulekile ekukhuleni kwemisipha.
Ubisi lwe-Chocolate
Ubisi lwe-chocolate wawuvinjelwe njengokungabi nempilo. Ucwaningo oluphelelwe yisikhathi lubonise ukuthi ushokoleta ubisiketshezi oluphezulu futhi luhlangene nokuzuza kwesisindo. Njenge-tshokolethi, inguqulo yobisi ithathe ukudla okungalungile. Siyeke ukuzithengela thina nabantwana ngokusekelwe ocwaningweni olungaphelele.
Ucwaningo lwamanje luye lwafakazela izimangalo zakudala futhi manje lubonisa ubisi lwe-tsokolate njengenye yeziphuzo zokuphumula ezisebenzayo. Ucwaningo oluqhubekayo luye lwabonisa ubisi lwe-chocolate ukuze kuthuthukiswe ukukhula kwemisipha , ukusebenza kwezemidlalo, nokugcina ibhalansi yeselula.
Ubisi lwe-chocolate uboniswa ukuthi kunezithako eziphakeme. Ngokusho kocwaningo, ubisi lwe-tsokoloni unamakhemikhalidi anconyiwe kumaprotheni isilinganiso ukubuyisela amazinga we-glycogen. Kubuye kuboniswe ukugcina umzimba u-hydrated kanye nokulinganisela kwe-electrolyte.
Ikhofi
Ikhofi ibilokhu ibizwa ukuthi ayinempilo. Ucwaningo oludlule lubonise ukutholakala okungahambi kahle kokulutha kwe-caffeine, ukucindezeleka, ukukhathazeka, kanye nezixhumanisi zokwanda ushukela wegazi. Ngaphandle kokuphenywa okwengeziwe, abaningi bethu bakhetha ukuqeda ikhofi ekudleni kwethu.
Ukucwaninga kwekhofi okungapheli kuye kwathola izinzuzo zempilo ezinhle ngokudla kwekhofi . Ngokwezifundo ezishicilelwe eNational Institutes of Health , ikhofi inganciphisa ingozi ye-Parkinson's disease, i-Alzheimer's, kanye ne-dementia. Ucwaningo oluqhubekayo lubonise ukuthi ukusetshenziswa kwekhofi kunciphisa ingozi yokushaya isifo, ikakhulukazi kwabesifazane.
Ikhofi iboniswa ukunciphisa ukuvuvukala egazini legazi. Ngokusho kocwaningo, ikhofi iyimithombo emikhulu kakhulu yama-antioxidants ahlobene nokuvimbela izifo. Ucwaningo luye lwabonisa ukuthi ikhofi inciphisa ingozi yamanye khansa futhi ikhombiswa ukwehlisa izigameko zama-gallstones.
Ikhofi nje-ke kwenzeka njengenye yeziphuzo ezingcono kakhulu zemvelo zangaphambili , ngokusho kocwaningo. Umphumela oshukumisayo we-caffeine uboniswa ukwandisa umzimba. Izinga eliphakeme kakhulu lokunciphisa umzimba lisiza ngokukhushulwa kwamafutha okwanda (ukushisa). Olunye ucwaningo luhlanganisa ikhofi ekusebenzeni kwezemidlalo okuthuthukisiwe. Abagijimi baboniswa ukuqeqeshwa kanzima futhi isikhathi eside.
Ucwaningo olwengeziwe lubonisa ikhofi ukusetshenziswa kuthuthukisa ukugxila kwengqondo yethu. Ngokusho kocwaningo, ikhofi linikeza kuphela amandla kodwa futhi lenza ngcono ukusebenza kwengqondo. Kuye kwaboniswa ekunciphiseni kwengqondo ehambisana nesikhathi eside.
Ikhofi ingasiza nge-muscle soreness. Ucwaningo lubonise ukuthi ukuphuza ikhofi ngaphambi kokuvivinya umzimba kungasiza ukunciphisa i-lactic acid buildup. Ukuhlukunyezwa kwe-muscle yekhofi kuboniswa ukuthuthukisa ukusebenza kwethu. Ucwaningo lubonise ikhofi ukwandisa amandla ethu okukhishwa ngokukhathala okuncane komzimba.
> Imithombo:
> Ukuthuthukiswa kokudla okunempilo, amazambane omhlophe, impilo yabantu, kanye neziqondiso zokudla, uJanet C. King et al., 5/13
> I-International Society of Sports Nutrition, Supplementation emnyama ye-chocolate iyanciphisa izindleko ze-oksijeni zokuhamba ngokuhamba ngamabhayisikili, Rishikesh Kankesh Patel et al., 12/15/15
> I-International Society of Sports Nutrition, Imiphumela ye-chocolate ubisi ekusetshenzisweni kokuthola imisipha elandela ukuqeqeshwa kwebhola: isifundo esiphambene naso, uStephanie F Gilson et al., 5/18/10
> Izikhungo Zempilo Zenhlalakahle, Izinzuzo Zempilo Zokusetshenziswa Kwamanzi, Emilio Ros, 6/24/10
> Ukudla okunomsoco, okubhaliwe, Ukudla kokudla kwezilwane kuhlotshaniswa kahle nempilo yezinhliziyo: ukufundwa okuvela ekuqaphelisweni kwezinkinga ze-Cardiovascular Risk e-Luxembourg, i-Crichton GE et al., 4/12/14
> pubmed.gov, i-Caffeine nekhofi: ithonya labo ngokulinganisa komzimba kanye nokusetshenziswa kwe-substrate ngesisindo esijwayelekile kanye nabantu abakhuluphele, u-Acheson KJ, 5/80
> USA Rice, Health and Nutrition, Ulwazi, Sport Nutrition for the Athlete Competitive