Iziphuzo Ze-Sugary Zinganciphisa Izinzuzo ZeProtein High Your Diet, kusho Ucwaningo
Ingabe uyidli enempilo ozama ukwakha ukudla okunomsoco ezungeze amaprotheni amancane? Abathengi abaningi abahlakaniphile baye bafunda ukugcwalisa amapulethi abo ngezinhlanzi zezitshalo, izinhlanzi noma ezilondayo zamaprotheni ukuze bavune imivuzo ehlinzeka nge-macronutrient: ukwaneliseka okwedlule ngemuva kokudla, ukunciphisa ukuthanda ukudla okunempilo okuncane, nokwanda kwe-metabolism.
Kodwa uma uphuza isiphuzo ushukela nge-high-protein ukudla kwakho, kungenzeka ukuthi uzishintsha kancane kulowo mvuzo obalulekile.
Iziphuzo ze-Sugary namaProtein-Rich Rich: Isifundo sifaka Imibuzo
Ucwaningo oluncane olwanyatheliswa kuyi- The American Journal of Clinical Nutrition luye lwafakazela umthelela ongenakwenzeka weziphuzo zoshukela ekusetshenzisweni kwegazi kanye nokuzuza kwesisindo. Ucwaningo lunikeza esinye isizathu sokuqapha mayelana nokudla ushukela ophuziweyo ngesikhathi sokudla noma usuku lonke, ikakhulukazi uma ukha ukudla okuphazamisa amaprotheni ukuze uthole izinzuzo zempilo.
Esicwaningweni, abacwaningi bondla izifundo ezincane ezingu-23 ezinempilo ezinempilo ezifanayo ezihlinzeka ngamaphesenti angu-15 ama-kilojoule avela amaprotheni noma amaphesenti angama-30 ama-khalori avela kumaprotheni. Ngokudla ngakunye, izihloko nazo ziphuza noma isiphuzo esiphundu (ama-kilojoule angu-120) noma isiphuzo esifanayo esiphunduwe kahle (0 kilojoule). Ngemva kokudla, ososayensi baqoqa idatha mayelana nokuthi ama-macronutrients ahlukene kanjani ayenziwe kahle, imizwa yokugcwala, kanye nezifiso zokudla ezazila ngemva kokudla.
Imiphumela yayijabulisa. Izifundo zokuhlola zathola izifiso ezikhulayo zokudla okusawoti nokudla emva kokudla amaprotheni aphakeme kakhulu ngesiphuzo soshukela. Bazizwa bencane kakhulu futhi banelisekile nakuba isiphuzo soshukela senezela ama-calories amaningi ekudleni.
Futhi izindaba ezimbi zingase zingapheli lapho. Abacwaningi bathola ukuthi amanoni amancane ahlanganiswa uma ungeza isiphuzo esiphundu esidlweni sakho.
Ukunciphisa umzimba we-fat metabolism kukhulu nakakhulu lapho ukudla kucebile amaprotheni. Futhi nakuba isiphuzo siphuzo sanda uketshezi nge-caloric ngama-kilojoule angu-120, ama-80 kuphela kulawo makhalori ashiswa nsuku zonke, eshiya okungaphezu kwe-khalori engu-40.
On a High Protein Diet? Cabanga kabili mayelana nokuphuza kwakho
Ngisho noma ububanzi besifundo bulinganiselwe, lugqugquzela umlilo uma kuziwa ngokukhathazeka mayelana neziphuzo zeshukela . Uma ungumdli ophilile olandela ukudla okuphakeme kwamaprotheni, kungakunika isizathu esisodwa esihle sokucubungula isiphuzo sakho sokuphuza ngesikhathi sokudla.
Abacwaningi abanomsoco baye bazi ukuthi ukudala ukudla okuphezulu emaprotheni kusisiza sizizwe satiated. Amaprotheni asisiza ukuba sizizwe sigcwele futhi sinelisekile kangangokuthi asikwazi ukudla futhi ngemva nje kokudla. Ukukhulisa amaprotheni ekudleni kungakusiza ukuba ugweme ukudla okungenangqondo noma ukufisa ukudla okunye okuvela kumshini ovundisayo.
Kodwa lezi zithole ziphakamisa ukuthi le nzuzo ebalulekile ingancishiswa uma udla isiphuzo soshukela ngeprotheyini yakho. UDkt. Shanon Casperson uyachaza. "Ngokuqondene nezifiso, kwakungekho umehluko ekufisweni kokudla okunomsoco, kodwa ukwengezwa kwesiphuzo soshukela nesidlo seprotheyini kwandisa isifiso sokudla okunomsoco nosawoti." UCasperson uyisayensi yezocwaningo nge-USDA nomlobi oholayo wocwaningo.
"Uma ufaka isiphuzo soshukela ekudleni kwakho kwamaprotheni, ukufunwa kwakho kokudla kwemishini yokuvotela njengama-chips kanye nokudla okulula kungathuthuka ngempela," usho kanje.
Futhi njengoba sesiyazi kakade ukuthi ukusetshenziswa kweziphuzo zoshukela kungaholela ekutheni uzuze isisindo, ama-soda angenayo i-soda akhiqizwa ekutadisheni angase abe nenzuzo futhi ngoba abaningi bethu baphuza amakholori angaphezu kuka-120 (cishe ama-ounces angu-8) kusuka kusiphuzo soshukela ngosuku ngalunye. "Uma ubungathatha leyo miphumela futhi uyisebenzise ekuphuzeni okuphuza kakhulu, akukhona nje ama-khalori angu-40," kusho uCasperson. "Ingxenye eyodwa kwezintathu zamakhalori e-soda ayengasetshenziswa."
Indlela Yokunquma Emuva Eziphuzweni Ze-Sugary
Uma ungomunye walabo bantu abadla ukudla okuthandayo ukugcwalisa ingilazi yakho ngetiyi elimnandi, ijusi noma i-soda ngesikhathi sokudla, kunezizathu eziningi zokunquma-ikakhulukazi uma uzama ukuthola noma ukugcina isisindo esinempilo .
"Lolu cwaningo aluzange lungimangaze ngokushintsha kwesisindo noshukela. Eqinisweni, lolu cwaningo luhambisana nezifundo ezifanayo. Iziphuzo ze-ushukela nezashukela zingeza umthombo ophawulekayo wama-khalori ekudleni futhi ngaleyo ndlela, zibe nomthelela ekuzuzeni isisindo, "kusho uLauri Wright, PhD, RDN, LD. UWright ungumprofesa osizayo nomqondisi we-doctorate ohlelweni lokudla okunomsoco e-University of North Florida kanye nomkhulumeli we-Academy of Nutrition and Dietetics. Uthi njalo ukhuthaza ukuthi amaklayenti ahlanganise amaprotheni nama-carbohydrate ekudleni nasekudleni, kepha ikhwalithi yezindaba ze-carbohydrate.
Ukweshukela okuyi-sugar is a umthombo ovelele futhi ongenampilo wama-carbohydrate. "Ukwengeza i-akhawunti yeshukela cishe ngamaphesenti angama-16 kagesi angenayo. Lokhu kungenxa yezipuni eziyisithupha (91 amagremu) woshukela owedwe nsuku zonke. Umthombo omkhulu ushukela owedziwe ekudleni kwethu uvela eziphuzweni eziphuzile." UDkt. Casperson ubhale ebhukwini lakhe le-BioMed Central.
Ngakho-ke uyanciphisa kanjani ukudla okuphuza okweshukela? Indlela ehamba kancane futhi ezinzile cishe ingcono kakhulu. U-Wright uphakamisa amathiphu ambalwa azokusiza ukusika:
- Amanzi angenawo amanzi agqamile okwephuza soda futhi uzothola ushukela we-sugar-39 gram.
- Esikhundleni sobisi olunambithekisiwe (ngisho nobisi lwe-vanilla soy), zama i-unsfatened, lowfat version. Uzozuza ngokulondoloza ushukela wegremu ayi-6.
- Ngaphandle kokuba ungumdlali okhuthazelayo, weqa iziphuzo zezemidlalo futhi ukhethe amanzi anambitheka amajikijolo, i-lime noma i-cantaloupe. Londoloza kufika ku-13 amagremu ushukela.
- Qaphela ukuthi ushukela kuzinhlobo eziningi zokuphuza ikhofi . Ithiya elishisayo liphuziwe ne-isipuni soju nolamula kunokuba i-vanilla Frappuccino bese ulondoloza ama-gramu angu-42 ushukela!
Uthi futhi kuyinto evamile ukulwa nokuthembela emashukela. Usikisela ukuthola usizo ochwepheshe:
Kubalulekile ukuthi abantu abafuna ukunciphisa isisindo banecebo elilodwa elihlanganisa amaqhinga futhi lishintshe indlela yabo yokuphila ukuze kube nezinguquko ezihlala njalo. I-dietitian ebhalisiwe ingasebenzisa iklayenti ukukhomba izinguquko ezithintekayo kakhulu ezidingekayo, ukuhlinzeka ngamasu nokugqugquzela indlela yokuphila eqhubekayo esekela impilo.
Izwi elivela
Imikhuba endala kunzima ukuyiphula. Kwabaningi bethu, umkhuba we-soda (noma umkhuba wejusi, noma umkhuba wetiyi ophuziziwe) yi-crutch nsuku zonke esibheke ngayo. Kodwa abacwaningi baqhubeka bethola izizathu zokuthi sinciphise. Nakuba lesi sifundo sincane, sinezela ebufakazini obandayo bokuthi ama-sodas nezinye iziphuzo zoshukela akusizo kithi-ngisho noma sidla ukudla okunye okunempilo. Zama ukuthatha izinyathelo ezincane ukunciphisa ukudla kwakho futhi ubone ukuthi kuthinta kanjani impilo yakho yansuku zonke. Ungathola ukuthi ulala kangcono, uzizwe unamandla, noma uthole ezinye izinzuzo ezenza umhlatshelo ube usizo.