Hlanganisa Ngaphandle Kokuchitha Ukufaneleka Kwakho
Ukudla ukukopela kuyinkinga ephikisanayo futhi njalo kuyisinqumo somuntu siqu. Izindaba ezinhle ziye zaboniswa ukuze zizuze impilo yethu nempilo yethu. Ukucwaninga nge-leptin hormone ephathekayo ekulawuleni ukulamba kwezindlala nokusetshenziswa kwamandla kuboniswa ukuba kuphakanyiswe ngesikhathi sokudla nama-calories amaningi. Amazinga we-leptin akhula asisiza ukuba sinciphise amafutha omzimba ngokwengeziwe.
Ukudla okunomkhawulo wokukhalenda kuzobonisa ukwehla kwamanetha e-leptin. Njengoba i-hormone isakhiwe ngokuyinhloko ngamafutha ethu, umzimba uzobambelela kulawo masitolo engafuni ukuyeka amandla enkambeni yindlala. Umphumela wukunciphisa umzimba futhi awukho ukulahlekelwa kwamafutha ngezinga eliphansi leptin.
Ikhambi eliphakanyisiwe ukukhahlela amazinga we-leptin likhuphula ngezikhathi ezithile amakholori ukuze kugcinwe uketshezi oluphezulu lokulahlekelwa kwesisindo. Abanye bakhetha ukusebenzisa ukudla okukopela njengesixazululo sokwandisa i-hormone ye-leptin futhi bajabulele ukudla okungavamile kumamenyu abo ahlanzekile.
Ukudla Ukukopela Ukukulandelela
Ukuguqulwa kwekhalori kuye kwaba indlela ethandwayo yokulondoloza indlela yokuphila enhle, ujabulele ezinye izinto, futhi ungazizwa unqatshiwe.
Umthetho we-90/10 usekela ukudla ukudla okunempilo ngamaphesenti angu-90 wesikhathi futhi kuvumela ama-splurges angu-10 phakathi nesonto. Lokhu kungabhekwa njengendlela eqinile ukudla amasu ahlanzekile kodwa okwamanje kuvumela ukuzithokozisa okuthile. Lokhu kunezinzuzo zomzimba nezempilo ezingokomzwelo.
Umthetho ovelele kakhulu we-80/20 usekela amaprotheni ahlanzekile, ama-carbs amahle, namafutha enempilo adliwa ngamaphesenti angu-80 yesikhathi, ashiya amaphesenti angu-20 ukuze adle ukudla nokudla okulula. Ukudla ukukopela kuklanyelwe ukuthuthukisa umbono omuhle wezokudla, ugweme izifiso, futhi ugcine ithrekhi ngemigomo yempilo kanye nempilo. Uma ngokuvamile udla cishe ama-calories angu-1500 ekudleni kwakho futhi unama-2300, isibonelo, ungakhathazeki-amakholori engeziwe ngalolo suku olulodwa ngeke alweze ngokuphelele ukudla kwakho.
Ingabe Ukudla Ukukopela Kukulungele?
Izici eziningana kufanele zicatshangelwe ngaphambi kokunquma ukuthi ukudla ukudla noma izinsuku zilungile yini kuwe. Abantu abanenkinga yokudla ngokomzwelo bangase babangele isimo esingenabungozi. Kulesi simo, ukuzijabulisa kungase kungabi yindlela engcono kakhulu. Abanye bangase bazizwe benecala lokucabanga ngokwengqondo bethi ukuhlehliswa ngokomzwelo kungase kungalungi ama-calorie okududuza.
Labo abasha ekutholeni indlela yokuphila enempilo bangase bangakwazi ukulinganisela ukudla kokukopela. Lokhu kungaholela ezinsukwini ezinciphayo nezinsuku eziningana ze-splurging.
Ukukopela smart ukugcina amazinga we-leptin evamile nokuvuselela umzimba kuyoba yisihluthulelo sokugcina umzimba ofanelekile.
Ingabe Ngingayithola I-Pig Out on Day Cheat?
Ukutholakala kwamuva kwamazinga e-hormone e-leptin asiza ekusikeleni isisindo akusho ukuthi ithikithi lamahhala lizobhekana nakho konke okubonakalayo ngosuku lokukopela.
Izifundo zibonise ukhiqizi okwandayo ngamaphesenti angama-20 yizo zonke ezidingekayo ukuze amazinga e-leptin aphuze futhi avuse umzimba . Lokhu kungasho ukuthi ukungaphezu kokuzijabulisa ngeke kube ukuhlakanipha ngosuku olukhohlisayo. Ukucabanga ngesidlo sokukopela kungase kube yisinqumo esingcono sokuqinisekisa ukuthi uhlala endleleni.
Ucwaningo lubonisa ukuthi i-hormone ye-leptin isabela kakhulu kuma-carbohydrate hhayi amaprotheni noma amafutha. Lokhu kusho ukuthi i-carbs enempilo kufanele icatshangelwe uma ijabulela ukudla okukhohlisayo noma usuku.
Ingabe Ukudla Kwami Kuzolimazwa Ngeviki?
Ukudla okukodwa noma kokubili ukukopela ngeviki ngeke kudambise umsoco wakho nemizamo yokuzikhandla. Ukudla ukudla okukodwa kungakwenzi ukuba ukhulule njengoba nje ukudla okuhlanzekile kungakwenzi ube mncane. Yilokho okwenzayo ngokuqhubekayo okuthinta ukubunjwa komzimba wakho kanye nempilo yonke.
Uma ususebenze ukubusa kwe-90/10 nokudla okunempilo engama-90% wesikhathi, ukujabulela isidlo sokukopela kuyingxenye yalolu hlelo. Ukudla ngale ndlela kukuvumela ukuba ukhululeke ngaphandle kwecala futhi unikeze ukwaneliseka kwengqondo. Kunzima futhi kungenangqondo ukuthi umuntu ahlale edla ngokuqinile izinsuku ezingu-7 ngesonto ngaphandle kokukopela. Ukugcina ibhalansi enempilo nokudla ukudla ngumgomo .
Yini engaba inkinga lapho ukudla okukhohlisayo kuphenduka usuku lokukhohlisa noma izinsuku. Ukudla ithrekhi izinsuku ezintathu noma ngaphezulu kwanele ukwenza umthelela omubi kwisisindo sakho kanye ne-waistline. Isikhathi sokuphumula siyisoni esibi kunazo zonke ngokubika kocwaningo 61% abantu abazuza phakathi kwamakhilogremu angu-1 kuya kwangu-7 ngosuku lweshumi.
Isu esihle kunazo zonke ukuhlela ukudla kwakho okukhohlisayo okuzothatha ukugxila nokuzithiba. Ikuvumela ukuba ujabulele lokho oyithandayo ngaphandle kokunecala lokuphazamisa ukudla kwakho okuhle kakhulu. Amathiphu amakhulu okukopela okudla ahlanganisa:
- Yidla uze unelisekile, hhayi okufakiwe.
- Ungabuyeli emuva imizuzwana.
- Yabelana ngesidlo sakho sokukhohlisa ozithandayo.
- Ungavumeli ukudla okukhohlisayo kube usuku lokukhohlisa.
Ngingakhohlisa Ukudla Kokudla Njengama-Atkins?
Abantu abaningi balandela izinhlelo ezidumile zokudla okunama-carb efana ne-Atkins ezifaka izigaba ekunciphiseni ukuthi yini ongayidla. I-Atkins iyi-low-carbohydrate yokudla enezigaba ezine ezihlukene ohlelweni. Isigaba sokungeniswa sivumela kuphela amagremu angu-20 we-carbohydrate ngosuku futhi siqede konke okusanhlamvu, izithelo, ubisi, yogurt, amantongomane, imifino yesitashi kanye noshukela. Lesi sigaba singase sibe yisikhathi esihle kakhulu sokuqalisa ukudla okukhohlisayo.
Ukukwazi ukukopela ekutheni ukudla kwe-Atkins kuwumbuzo othandwa kakhulu, ikakhulukazi unikezwe imithetho eqinile ngesigaba ngasinye sohlelo. Ezinye izigaba ze-Atkins zivuselela kancane kancane amantongomane amaningi, imifino ephansi ye-carb, kanye nezithelo ezincane zezithelo. Isigaba sokugcina kubhekwa njengelungiselelo lokunakekela lapho ukudla ama-carbohydrate enempilo kuyamukeleka kuphela uma umzimba wakho ungababekezelela. Lokhu okwamanje akuvumeli indawo enkulu ukufaka ukudla okukhohlisayo futhi isizathu sokudla okunjengalezi kubhekwa njengengenasindiswa.
Abanye abasebenzisi base-Atkins basebenze emhlabeni wonke ngokusebenzisa uhlelo lokudala lokufaka ukudla okukopela. Ukudla okudumile kakhulu kwe-car-carb ukudla kuhlanganisa:
- Ukulungiselela i-pizza ephansi ye-carb usebenzisa i-Portobello amakhowe amakhokheji we-pizza crusts.
- Ukukholisa ukholifulawa welayisi.
- Ukuphuza i-squash ye-zucchini noma i-spaghetti ukuze ithathe indawo ye-noodle ekuphekeni. (Zoodles)
Ukukopela ukuze unqobe
Ukuhlela ukudla okukhohlisayo ngokugxila kwe-carbohydrate kuyoba ngcono kakhulu ukugqugquzela umzimba ukuthi ushise amafutha ngokucophelela. Umqondo wesidlo sokukopela ukukubuyisela ekulondolozeni amakhalori lapho umzimba uzizwa ulinganisela khona.
Ukudonsa ngesonto ngekhalori elincishisiwe kuthatha umonakalo emzimbeni. Ukuxoshwa ngesidlo sokukhohlisa sekutholiwe njengenzuzo enhle yokufinyelela nokugcina imigomo yakho yokuzivocavoca.
Imithombo:
I-Davoodi SH, i-Ajami H, i-Ayatollahi SH, i-Dowlatshashi K, i-Javedan G, i-Pazoki-Toroudi i-HR. Ukudla Khalori Okuguquguqukayo Ukudla Okukodwa Ukudla Ukunciphisa Ukudla: Isifundo Sokulinganisa Ngokwemitholampilo. Int J Prev Med . 2014; 5 (4): 447-456.
Kelesidis T, Kelesidis I, Chou S, iMantzoros CS. Ukubuyekeza okulandelanayo: Indima kaLeptin e-Human Physiology: Izicelo zeMitholampilo ezikhulayo. U-Ann Intern Med . 2010; 152 (2): 93-100.
> Tian Hu et al., Imiphumela yokudla okuphansi kwe-Carbohydrates Okuhambisana Nezinto Eziphansi Zokudla Ngezimbangela Zezinhlekelele: I-Meta-Ukuhlaziywa Kwezinguquko Zomtholampilo Ezilawulwa Ngama-Rand, i-American Journal of Epidemiology, 2012
Ukudla okunempilo okwesisindo esinempilo. Amasevisi Ewebhusayithi Yokulawula Nokuvimbela Izifo. www.cdc.gov/healthyweight/healthy_eating/ Ufinyelele ngo-2016.
Yidla Kakhulu, Gqoka Kuncane? Amasevisi Ewebhusayithi Yokulawula Nokuvimbela Izifo. www.cdc.gov/healthyweight/healthy_eating/energy_density.html . Kufinyelelwe ngo-2016.