Abanye bathi Ukudla Ukuhlanganiswa Kukhuthaza Ukugaya Ukusiza Ukulahlekelwa Isisindo
Ezinye ze-dieters zishintsha lokho azidlayo ukuze zilahlekelwe isisindo. Abanye bashintsha inani abalidlayo ukuze linciphise. Kodwa abalandeli bokudla okuhlanganisa ukudla bashintsha ukuthi badla kanjani ukuze bathole imiphumela esikalini.
Ukudla okuhlangene kudinga ukuba uhlanganise ukudla okunye ngesikhathi sokudla futhi ugweme ukuhlanganisa abanye ukuthuthukisa ukugaya ukulahleka kwesisindo ngokushesha. Kodwa ubufakazi besayensi abusekeli lo mkhuba, yize abaningi abalandeli bokudla befunga ngakho.
Kuyini Ukudla Okuhlanganisa Ukudla?
Uma udla ukudla okuvamile kwamaMelika, ngokuvamile udla inyama nesitashi ngesikhathi sokudla. Isibonelo, ungadla i-hamburger namaFries ama-dinner, noma ungase ujabulele i-spaghetti nama-meatballs. Ngesikhathi sokudla kwasekuseni, udla amaqanda, ubhekeni kanye nesinkwa. Ngesidlo sasemini, ubeka inyama ngesinkwa ukuze wenze sandwich. Ngokudla okuhlanganisa ukudla, awudli amaprotheni nama-carbohydrate ndawonye.
Abathandi bokudla okuhlanganisa ukudla bakholelwa ukuthi uma udla ukudla okungalungile ndawonye, ukugaya kungaphumeleli. Ngenxa yalokho, ukudla okungahambisani nomzimba kushiywe esiswini sakho futhi kudla noma kuvimba. Lesi simo, bakholelwa, singabangela ukugula kanye / noma ukuzuza kwesisindo.
Kunokuhlukahluka kokudla kokuhlanganiswa kokudla. Ngokuvamile, noma kunjalo, imithetho iyahlala efana. I-Dieters ilandela imihlahlandlela eqinile lapho uhlela ukudla noma ukudla okulula.
- Yisho ukudla inyama namazambane; ungalokothi udle amaprotheni (kufaka phakathi amaqanda, inyama, ushizi, kanye nezinhlanzi zasolwandle) ngokudla okune-starchy njengokwesinkwa, irayisi, u-squash, noma okusanhlamvu.
- Yidla ukudla okune-starchy (kufaka phakathi okusanhlamvu kanye nemifino yesitashi) ngemifino engapheki e-starchy efana nemifino eluhlaza.
- Gwema izithelo ezimnandi kakhulu ngangokunokwenzeka futhi ukhethe izithelo ezinomsoco noma ezishukela kunalokho.
- Gwema ushukela ocolile nemikhiqizo efaka ushukela ocolile .
- Uma udla izithelo ezithandekayo, yenza kanjalo esiswini esingenalutho.
- Yidla amantongomane, imbewu, nezithelo ezomile kuphela ngemifino eluhlaza.
- Phuza amanzi amaningi, kodwa hhayi ngokudla kwakho.
Olunye utshwala lungadliwa ohlelweni lokuhlanganiswa kokudla. Iwayini elibomvu nelomhlophe libhekwa njengesigaba samaphrotheni. Ubhiya ne-ale babhekwa njenge-starchy. Ukudla okunjengothokolethi omnyama, ubisi lwe-alimondi, izikhupha zamaqanda, ukhilimu, amanzi kakakhukhunathi, ulamula, ibhotela, namafutha kubhekwa "ukungathathi hlangothi" futhi kungadliwa ngokuhambisana nanoma yikuphi ukudla.
Ukudla Ukuhlanganisa: Isayensi Nomlando
Naphezu kokuthi ungathola kalula ukudla okuhlanganisa amashadi nezinye izinsiza ku-intanethi, lokhu kudla akuyona ifoni entsha yokulahlekelwa isisindo. Inkolelo yokudla ehlanganisa izinsuku emuva kwekhulu lama-20 lapho abanye ososayensi nabadumile belandela uhlelo lokudla.
Inguqulo yokuqala yokudla kokuhlanganiswa yasungulwa ngo-1920 udokotela ogama lakhe linguWilliam Howard Hay. Abalandeli be-Hay Diet bahlukanisa ukudla ngamaqembu amathathu: i-asidi, i-alkaline, ne-neutral. Ukudla kwamakhemikhali (inyama, izilwane zasolwandle, nezinye ukudla okunamaprotheni) kanye nokudla kwamakhemikhali (ama-carbohydrates nokudla okwe-starchy) akukaze kuhlanganiswe. UDkt. Hay ukholelwa ukuthi ukudla kwakhe okuhambisanayo kuzokuvumela isisu ukuba silondoloze ibhalansi efanele / i-alkaline balance, ngakho-ke kuthuthukisa impilo nokudala ukulahleka kwesisindo.
Ngeshwa, ukudla kwakugxeka kakhulu ngawo-1920s no-1930 futhi kusatshalaliswa namhlanje. Abaningi abagxeka ekudleni babonisa ukuthi ukudla okuningi akukwazi ukuhlukaniswa njengama-asidi noma i-alkaline nje. Isibonelo, isipinashi isitshalo semifino eluhlaza esinika nomzimba ngamaphrotheni. Izinhlamvu ezifana ne-quinoa zinikeza kokubili ama-carbohydrate esitashi kanye namaprotheni. Kungacishe kube nzima ukuhlukanisa kahle ukudla ngokuvumelana nemithetho yaloluhlelo lokudla.
Futhi, ubufakazi besayensi abusekeli ukudla okuhlanganisa ukudla. Uhlolo olulodwa lomtholampilo olwenziwe ngokungahleliwe luye lwaqhutshwa futhi abacwaningi abakwazanga ukuthola ukuthi ukuhlanganisa ukudla kwakunomthelela ekulahlekelweni kwesisindo noma kunciphise amafutha omzimba.
Ingabe Ukudla Kuhlanganisa Ukusebenza Ukulahlekelwa Isisindo?
Ngisho noma izifundo zesayensi azisekeli ukulahleka kwesisindo esiphuthumayo ngokudla okuhlangene, lokho akusho ukuthi ngeke ulahlekelwe isisindo ohlelweni. Eqinisweni, kungenzeka ukuthi uzothola phansi uma ulandela imithetho ngokuqondile. Kodwa uma wenza kanjalo, cishe ngeke uhlangane nokuhlanganiswa kokudla okuqondile.
Ukudla okufana nalokhu okunemithetho eqinile kakhulu edinga ukuba ucabangele ngokukhetha kwakho kokudla. Ziqeda nokudla okusetshenzisiwe okuvame ukuhlanganiswa kwamaprotheni, ama-carbohydrate, nezinhlobo ezahlukene zamafutha. Uma uqeda amakholori angenalutho futhi uhlela ngokucophelela ukudla noma ukudla okulula , kungenzeka ukuthi uzonciphisa ukudla kwakho kwe-caloric nokunciphisa phansi.
Kodwa kukhona i-caveat: ukudla okunjengalezi kunzima ukulandela. Ngenxa yalesi sizathu, akunakwenzeka ukuthi uzokwazi ukunamathela ekudleni kokudla kokudla isikhathi eside. Uma ubuyela emidlalweni yakho endala yokudla ungase ukwazi ukubuyisela noma yisiphi isisindo owalahlekile futhi mhlawumbe ngisho nangaphezulu. Ngakho-ke ngenkathi ungasebenzisa ukudla okuhlanganisayo ukuze ulahlekelwe isisindo, imiphumela ayikwazi ukuhlala.
Izwi elivela
Ukuhlanganiswa kokudla (kanye nezinye izinhlelo zokudla ezinemihlahlandlela eyingqayizivele) sikhuthaza abaningi bethu ngoba basuka emithethweni yokudla yendabuko enzima ukuyilandela. Ngesinye isikhathi lezi zindlela ezihamba phambili zinikeza imizila ezithakazelisayo noma indlela yenqubo yokulahlekelwa isisindo ezwakala kulula kunezinhlelo eziye zahluleka ukusihlupha. Kodwa okuyinhloko ukuthi ngokuvamile akasebenzi ngempumelelo impilo yesikhathi eside noma ukulahlekelwa isisindo futhi basiphazamisa ezinhlelweni zokudla nokuzivocavoca okunempilo okungenzeka kube nemiphumela yangempela esikalini.
Uma ukulahlekelwa isisindo kuluhlu lwakho lokukwenza, weqa izinhlelo zokudla ezihamba phambili nezindwangu. Gxila ekwenzeni izinguquko ezincane, ezinengqondo ohlelweni lwakho lokudla bese ukwandisa izinga lakho lomsebenzi wansuku zonke . Sebenza nomqeqeshi wezezempilo, u-dietitian obhalisiwe, noma umhlinzeki wakho wezempilo ukuze abeke imigomo futhi uqaphe intuthuko yakho. Uvame kakhulu ukubona imiphumela egcina uma ulandela izinhlelo ezisekelwe yisayensi.
> Umthombo:
> Golay, A et al. "Ukulahlekelwa Isisindo Esilinganayo Ngokudla Okunciphisa Amandla Okuhlanganisa Ukudla noma Ukulinganisela. "I-International Journal of Obesity 24.4 (2000): 492-496.