Indlela Ukwenza Izinguquko Zingakhuthaza Ukulahlekelwa Kwamafutha
Ukunciphisa amafutha omzimba kungase kube nomuzwa wokulwa, ikakhulukazi uma usebenzisa imali ngokuzivocavoca futhi ungaboni imiphumela. Ukudla kwethu kungabuye kube nempilo futhi umzimba wethu usafuni ukuvumela ukuhamba kwamafutha. Uke wacabangela ukungakwazi ukulahlekelwa amafutha kungase kuvele kwezinye izizathu ezingahambisani nokungenisa ukudla noma ukusebenza?
Uma singakwazi ukulahlekelwa amafutha ngenkathi sigcina indlela yokuphila enempilo, sekuyisikhathi sokumba ngokujulile imbangela. Ingabe unomsebenzi ophezulu wokucindezeleka noma uhlangabezana nokucindezeleka okungapheli kusuka ezimweni ezimbi zokuphila? Ingabe umzimba wakho awuzizwa unembile, unomthelela wokuthambekela kokugula? Kwenzekani ngokuphila kwakho komphakathi nokudla kotshwala? Kungenzeka yini ukuthi awusadli kahle ukulahleka kwamafutha ? Ukubheka izizathu ezingekho-ezicacile ukuthi amafutha anesandla esiphakeme ayobe esadingeka ukuze aqale inqubo yokuchitha.
Ukucindezeleka nokulahlekelwa yi-Fat
Sonke sinenkinga empilweni, kodwa ingaba inkinga engapheliyo eyithinta kakhulu imicabango yethu, ukuziphatha, kanye nempilo yonke. Ucwaningo lubonisa ukuthi ukucindezeleka okuqhubekayo kuyinkinga kubantu abaningi futhi kunemiphumela emibi yezempilo. Ukucindezeleka okuqhubekayo kuboniswa ukuthi kubangele ukugqugquzelwa kwezingqungquthela ze-adrenal ukukhulula amakhemikhali (cortisol) emzimbeni wethu. I-Cortisol hormone ixhunywe ekuzuzeni isisindo futhi singakwazi ukulahlekelwa amafutha.
Lapho ukucindezeleka kuphakeme futhi kuqhubeka, ukuvezwa kwe-cortisol kukhululekile. Okunye ukuhlola kubonisa ukuthi "ukuvezwa kwe-cortisol esikhathini eside kungadala ukutholakala kwesisindo njengoba izinga lakho lokudla ne-insulin likhula ngokuqhubekayo." Lokhu kuphendulwa kokucindezeleka kuboniswa ukuthi kudlala indima enkulu emizimbeni yethu ebambe amafutha, ikakhulukazi eduze kwesisu.
I-bacteria ye-Gut ingaba nomthelela wokuba yi-Fat
Impendulo yokungalahleki amafutha ingaba amabhaktheriya ahlala emathunjini akho. Sonke sinamabhaktheriya omuhle futhi omuhle, kodwa uma isikhala siphendukela ngaphezulu "esibi", singathonya ukubunjwa kwamafutha. Kunconywa ukuthi umzimba wethu wokuguqula umzimba ushintshwe amabhaktheriya amabi akhetha ukuguqula ukudla esikudlayo kumafutha agcinwe. Izibalo ezilula zibeka amabhaktheriya amaningi amabi, amafutha amaningi.
Ukuze sithuthukise ama-bacteria ethu , kuzodingeka ukuthi sishintshe imikhuba yethu yokudla. Izifundo zibonisa ukudla okudla okunamandla okugqugquzela ama-bacteria ahlala enempilo. Ngokususa ukudla okusetshenziselwe ukukhetha okunempilo, sizokwazi ukugqugquzela ama-bacteria amahle futhi sikhuthaze ukulahleka kwamafutha.
Utshwala Ukungena Kuvimbela Ukulahlekelwa Kwezinto Zamafutha
Ucwaningo lubonise utshwala ukuvimbela ukushisa kwamafutha nokuphazamisa izinqubo ezivamile zokuxuba umzimba. Ihora elijabulisayo alizwanga likhangayo uma livimbela ikhono lethu lokulahlekelwa amafutha. Inkinga yokwaphuza utshwala ngokuvamile ingenalo amandla. Abaningi bethu abakwazi ukuzikhawulela esiphuzweni esisodwa, ikakhulukazi kuzilungiselelo zomphakathi. Amakhalori angenalutho aqukethwe utshwala asetshenziselwa ngokuhlukile emzimbeni futhi angenzi lutho kodwa engeza amasentimitha emgqeni wakho. Uma ukulahlekelwa kwamafutha kube umzabalazo, ukunciphisa ukudla kwakho utshwala kungaba yindawo enhle yokwenza ushintsho.
Ingabe Udla Ngokufanele?
Udla lokho okucabanga ukuthi kuyindlela yokudla enempilo futhi ungaboni imiphumela ekulahlekelweni kwamafutha. Kuyini lokho okwenziwa khona? Izinto eziningana zingase zenzeke futhi ukubheka ngobuqotho ukudla kwakho kuzodingeka. Ukungadli okwanele ngokwanele kungaba yinkinga yokubeka umzimba wakho kwimodi yokulala nendlala nokugcina izitolo zamafutha. Ukudla ama-khalori amaningi kakhulu ngosuku kanye nezinxenye ezinkulu kungase kube negalelo ekwandiseni amafutha omzimba.
Ingabe uwela ukudla okucutshungwe okubhalwe ngamafutha angenamsoco nokucabanga okungenawo ushukela ushaye umamaladi ngokulahlekelwa kwamafutha? Usuqedile izakhi ezibalulekile ekudleni kwakho? Lezi imibuzo ezimbalwa nje ezibalulekile okufanele uzicabangele njengoba uhlola uma udla kahle ukunciphisa umzimba.
Ibhonasi: Isikhathi sokunyakaza!
Usebenzisa kangakanani isonto ngalinye futhi uziphikisa ngempela? Ingabe uthola ukujuluka kwakho? Ingabe ukushaya kwenhliziyo yakho okungenani imizuzu engu-20-30 ngehora ngalinye? Ukuzivocavoca kuhlotshaniswa nokunciphisa ukucindezeleka, ukulahlekelwa kwamafutha, kanye nokuphila konke okuthuthukisiwe. Kubalulekile ukuba usebenzise okungenani izikhathi ezintathu kuya kweziyisihlanu ngesonto ngokuhambisana nenhlelo enempilo enempilo. Izidumbu ezindala ziholela kwamanye amafutha angadingeki.
> Imithombo:
> Imithi Ezayo, Microbiology, Ubuhlobo phakathi kwe-gut microbiota nokuzuza kwesisindo kubantu, Umq. 7, No. 1, Amakhasi 91-109, u-Emmanouil Angelakis et al., 2015
> Imibhalo Yombhali Yomlobi Nezisebenzi Zomuntu, Ubuhlobo phakathi kokudla kotshwala, amafutha omzimba, nokusebenza komzimba - isifundo esisekelwe kubantu, uSuthat Liangpunsakul, MD MPH et al., 9/10
> Okuthandayo Ukulahlekelwa Isisindo, amasu okuphatha isisindo sokuphumelela; nutrition.gov, 4/17/2015
> Izinqubo ze-National Academy of Sciences e-United States of America, ukucindezeleka okungapheli nokukhuluphala: Umbono omusha "wokududuza ukudla", uMary F. Dallman et al., 5/14/03