Iqiniso ngeCarbs, amaprotheni namafutha
Izinkondlo zokudla ezizungeze ama-carbohydrate, amaprotheni, namafutha kuye kwabangela ukudideka nokucindezeleka mayelana nendlela yokudla okufanele ukuphumelela emzimbeni . Izitayela ezintsha zokudla zivela sonke isikhathi ziseluleka ukuthi singadli lokhu noma ukuthi sishiye ama-macronutrients abalulekile ezimweni eziningi. Ukudla okuningi kuntuleka ekulinganiseni kwesondlo futhi ngokusho kocwaningo kungabangela ukungapheli. Kubalulekile ukuqonda umzimba udinga wonke ama-macronutrients ukuze abe nempilo efanele futhi impilo enhle.
Lahla Izinganekwane Zokudla
Ukudla okunempilo akufanele neze uzizwe njengomthwalo noma inqubo eyinkimbinkimbi. Ukuchitha izinkolelo zama-macronutrients abalulekile kuzosiza ekunciphiseni ukucindezeleka okuzungeze ukudla okunempilo. Umzimba wakho udinga amaprotheni, ama-carbohydrate amahle, namafutha ukuba abe nempilo futhi afanele. Ukusebenzisa wonke ama-macronutrients kubalulekile ekudlaleni kwezemidlalo okuphumelelayo .
Ukudla okuncoma ukukhipha ama-macronutrients abalulekile kufanele kuphakanyiswe ifulegi elibomvu elingenalo impilo. Ukulahla izinkolelo zokudla kuyoba yisinyathelo sokuqala sokudla kanye nokuthi kungani wonke ama-macronutrients ebalulekile.
I-Carbohydrates Yenze Me Fat
Ukuthi nje igama elithi "carbs" lingakwazi ukuvula ukuhlaziya okubuhlungu kokuhlaziya nokuphakamisa amashiya. Sikholelwa ukuthi ama-carbohydrates ayimpilo futhi imbangela yamafutha angadingeki kanye nama-muffin phezulu. Zonke i-carbs zithathile kakhulu futhi zicatshangelwa imingcele yiziningi zokudla "fad" . Baye basolwa ngokusobala ukuthi babangela ukunyuka kwesisindo nokukhuluphala.
Ukudayiswa kokudla kuye kwaphumelela kuthonya indlela esizizwa ngayo ngama-carbohydrate. Ngeshwa, eziningi zezimangalo aziyiqiniso. Le myth yokudla isiyingozi kakhulu kwezinye izidlo zokudla, ama-carbs ashiyiwe ngokuphelele.
Ama-carbohydrate ayimfuneko ebalulekile ye-macronutrient kanye nomthombo oyinhloko wamandla wokuthola impilo nempilo efanele. Lokhu kusho ukuthi umzimba udinga eziningi ze-carbs ukusebenza emazingeni aphezulu.
Kukhona umehluko phakathi kwama- carbohydrate amahle nokubi kanye nokucabangela kuphela uma kuziwa ekudleni i-carbs. Ukuqeda i-carbs emihle kufana nokungabi nomlilo wemoto yakho ye-premium. Umzimba wethu awukwazi ukusebenza ngaphandle kwama-carbohydrate enempilo.
Ngokusho kocwaningo, i-carbs iboniswa ukuvikela umzimba ngokumelene nezifo futhi kuboniswe ukunciphisa ingozi yezinkinga zenhliziyo. I-carbohydrate enempilo kuthiwa isisiza ngokulahlekelwa isisindo nokugcina umgomo wesisindo.
Ngokuphambene nalokho okudliwa yi-fad ufuna ukuthi ukholwe, ukudla okucebile okusanhlamvu okugcwele, izithelo eziningi, nemifino kubalulekile emzimbeni onempilo futhi onempilo.
Kufanele Ngidle kuphela amaprotheni
Amaprotheni yi-powerhouse macronutrient yokuthola imisipha. Lokhu kusho ukuthi umzimba udinga amaprotheni amaningi ukuze uthole impilo enempilo nokuqina . Ngeshwa, eziningi zokudla kwamafayili ziye zamukela ukudla okungaphezu kwalokho ezidingekayo njengendlela engcono uma kuziwa ekutheni amaprotheni adle. Ezinye izidlo ziye zancoma ngisho nokudla amaprotheni kuphela njengendlela engcono kakhulu yokulahlekelwa isisindo.
Ukudla amaprotheni ngaphezu kwezidingo zansukuzonke noma izincomo zesayensi zingase zibe nemiphumela emibi yezempilo kwezinye izimo. Umzimba uguqula amaprotheni okweqile noma ama-amino acid ku-ketone. Amaketoni akhiqizwa isibindi uma amaprotheni amaningi asetshenziselwa amandla. Le nqubo ibeka intela esibindi nezinso futhi ingaba yingozi engozini.
Umzimba nje awukwazi ukugijimela amaprotheni owodwa futhi kudinga ama-carbohydrate namafutha njengemithombo yamandla ayisisekelo. Ngokusho kocwaningo, izidlo zokuvikela amaprotheni kuphela zibhekwa njengendlela engaphephile yokulahlekelwa isisindo .
Ukudla kwamaprotheni kuzohluka komuntu ngamunye kanye nengxenye ebalulekile yokudla okunomsoco okunomsoco. Ukudla okunhlobonhlobo kokudla okunempilo kusuka kwamaprotheni ahlanzekile, ama-carbs enempilo, namafutha kudingeka adwebe amafutha futhi athole imisipha.
Ukudla Amafutha Kuzokwenza Ngamafutha
Amafutha afana ne-carbohydrate awile izidakamizwa zokubukeza okungalungile okwenza abantu abaningi bangawenqaba njengenhlupho. Inkinga uhlobo lwabantu abadliwayo abadlayo. Akuwona wonke amafutha adalwe alinganayo nokudla amanoni asenza sibe namafutha. Umzimba wethu udinga amafutha enempilo ukusebenza ngendlela efanele futhi ngisho nokulahlekelwa amafutha.
Amafutha enza ukubuya okuhle njengoba i-macronutrient enempilo ebalulekile ekudleni kwethu. Lokhu kusho ukuthi umzimba wethu udinga inani elikhulu lempilo enhle kanye nempilo.
Ngokusho kocwaningo, ukudla amafutha enempilo kusiza ngokulahlekelwa isisindo nokugcina inhliziyo enempilo. Ukubhekisela kokudla kuphakamisa ukuthi amaphesenti angu-20 kuya ku-35 wekhalori yethu yansuku zonke kufanele avele kumafutha enempilo.
Siyajabula ukuthi siqala ukuqonda ukubaluleka kwamafutha enempilo njengengxenye ebalulekile yokudla okunempilo.
Ukuphuza Amanzi Amanzi Akunempilo
Ukudla kwamanzi kuye kwaba yindaba ephikisanayo. Siqale ukubuza ukuthi uma ukuphuza amanzi amaningi kunempilo.
Ukuphuza amanzi amaningi kubalulekile emzimbeni onempilo kanye ne-hydration efanele. Asikwazanga ukusinda ngaphandle kwamanzi futhi sinezingxenye ezingaphezu kuka-60 zomzimba womuntu. Amanzi okuphuza akuyona into engekho-brainer futhi ikakhulukazi uma ubhekene nezwi lokukoma. Uma ukomile, umzimba wakho ukutshela ukuthi uphuze amanzi.
Umzimba uthanda amanzi futhi uwusebenzise kuwo wonke amazinga ezomzimba kusuka emangqamuzaneni ethu kuya egazini, enhliziyweni, emaphashini nasesikhumba. Ukucabanga ngamanzi njengesidakamizwa esidingekayo njengokudla kungasiza ngokukhulisa amanzi akho. Izinzuzo eziningi zezempilo ezivela esikhwameni esikhanyayo ekutheni isisindo silahlekelwe zihlobene nokuhlala zihlanjululwe.
> Imithombo:
> Alexandra Caspero, MA, RD, amaprotheni kanye ne-Athlete - Ngabe udinga kangakanani ?, Isikole sezondlo kanye ne-Dietetics , 12-10-14
> Dominique Adair, MS, RD, Nutrition kanye Nokukhuthazela Athlete- Ukudla for Peak Performance, National Academy of Ezemidlalo Imithi , 2014
> I-Harvard School of Health Public, Amafutha kanye Ne-Cholesterol: Ngaphandle Kokubi, Ngenahle, 2015