Ukulahlekelwa amakhilogremu nokugcina isisindo esinempilo kungaba nzima uma ukhula. Ukunyuka okuncane kokudla kwekhalori , kuhlangene nokusebenza okuncane okungokwenyama kanye nokushintshwa kwama-hormone, kungafaka isisindo somzimba ngokuhamba kwesikhathi, kusishiye sisengozini yokubhekana nezimo ezihlobene nobudala ezifana nesifo senhliziyo, isifo sikashukela nesifo sesibindi.
Nakuba izindlela eziningi zokulahlekelwa kwesisindo zihlose ukunciphisa ingxenye ethile yokudla kwethu (ukunciphisa amafutha, ama-carbohydrate , noma inkomba jikelele ye- glycemic ), umcwaningi ohola umsoco uthi indlela ephumelelayo kakhulu ihilela ukwandisa ukudla kwakho kwesinye sezimbangi eziyisisekelo zokudla: amanzi.
U-Barbara Rolls, uMqondisi weLebhubhu yasePennsylvania State University for the Study of Human Ingestive Behavior, uthi ukudla amanzi amaningi ekudleni - hhayi nje ngokudla kwakho njengesiphuzo - kungakusiza uzizwe ugcwele futhi unelisekile ngamakhalori ambalwa.
Sizikhethela ngesisindo, hhayi ama-calories
Emuva ngasekupheleni kweminyaka yama-1990, amaRolls kanye nozakwethu bathola isici esithakazelisayo endleleni abantu abaningi abadla ngayo ukudla namuhla. Esikhundleni sokukhetha izinto ezinikeza amandla afanayo (ngamakhalori) ekudleni kwazo njalo, abacwaningi bathola ukuthi abantu abaningi badla isisindo esifanayo sokudla ngosuku nosuku. Lokhu kwasungulwa ebhodini lokudla likaRolls, lapho izifundo 'zokudla ezikhethiwe zilinganiswa ngaphambi nangemva kokudla kokuhlolwa.
Ukuthola okunjalo kwakubalulekile ngoba kwakusikisela ukuthi abantu abazama ukunciphisa isisindo noma ukugcina isisindo esinempilo bangase "bazikhohlise" bazizwe banelisekile ngama-khalori ambalwa, uma nje isisindo salokho abakudlayo sihlala njalo.
Ucwaningo olulandelayo luqinisekisa ukuthi lokhu kuyiqiniso. Isibonelo, izihloko ezilethwe ebhodini lokudla lezinsuku zokudla masonto onke zazihlinzekwa ngokungaziwa nge-pasta izitsha zokuqukethwe kwekhalori ehlukile. Ngesonto elilodwa babe ne-meat and tomato sauce ejwayelekile, kanti abalandelayo babe nesidlo esinama-calories angama-12-24%, okutholakala ngokufaka imifino ehlanzekile noma eqoshiwe (okuqukethwe kwamanzi amaningi, amakholori aphansi) kwamanye ama-pasta.
Ama-rolls athi lezi zihloko zidla ngokulinganayo ubungako besabelo esifanayo, kungakhathaliseki ukuthi okuqukethwe kwekhalori kuyashintsha yini (ukuthi ithimba lakhe libizwa ngokuthi "ikhalori kwabantu") ngaphandle kokuzwa ulambile, noma ukudla ngaphezulu kamuva ngosuku, ukubuyisela imali.
Kungani Ungaphuzi nje Amanzi Angaphezulu?
Ngesizatfu esithile, imizimba yethu ayikucubungula amanzi asetshenziswe njengesiphuzo ngendlela efanayo esebenzisa amanzi "efihlwe" ekudleni okuqinile, uRolls ungitshela. Ucaphuna ucwaningo olubonisa ukuthi abantu banikela isobho noma i-casserole bazobika bazizwa begcwele futhi banelisekile kunezifundo ezihlinzekwe ngokuqondile izingxenye ezifanayo njengoba imifino ehlukene, ama-carbohydrate, nezinye izithako kanye nengilazi yamanzi.
"Kubonakala sengathi ipheshana lamanzi liphatha amanzi ngendlela ehlukile kuncike ekutheni uyayiphuza noma ifakwe kwisidlo," esho. "Amanzi angena ekudleni athatha isikhathi eside ukuphuma esiswini, kuningi ukugwinya, futhi ngenxa yokuthi izingxenye zingabonakala zikhulu, zikhona izinkulumo ezibukwayo eziphazamisa ukuphazamiseka , noma ukwaneliseka."
Ngcono nakakhulu, u-Rolls uveza ukuthi, ukufuna ukudla okucebile kakhulu kwamanzi kukuholela ekukhethweni okunomsoco-okunamandla njengezithelo nemifino okufanele uyenze noma kunjalo, njengengxenye yokudla okunempilo okuguga.
Ngaphandle kwalokho, uthi, ukwengeza umkhiqizo owengeziwe ku-plate yakho kuzogcina izingxenye zakho zikhulu futhi zanelisayo.
Akufanele yini Sibe Nenhloso Yokunciphisa Ukuphakama Kwempahla Yethu Yokulahlekelwa Isisindo?
Izingxenye ezikhonjelwe ezindaweni zokudla, izindlu, ngisho nalabo okunconywe ezincwadini zokupheka eziningi sekuye kwavela eminyakeni embalwa edlule. Ngempela, "ukukhwabanisa" kuholele ekuxwayiseni uMnyango Wezolimo we-US ukuba udle izingxenye ezincane njengendlela yokufinyelela isisindo esinempilo.
Ama-rolls avuma ukuthi uma okuningi kokudla kwakho kungokuhlukahluka kwekhalori-dens, okuqukethe amazinga aphezulu wamafutha noshukela, uzobeka isisindo. Noma kunjalo, ugcizelela ukuthi okuqukethwe kwekhalori, hhayi ukukhonza usayizi, yilokho okunquma ukuthi abantu bathola, balahlekelwa, noma balondoloze isisindo somzimba wabo.
Uthi: "Inkinga iwukuthi abantu banenkinga enzima kakhulu ekunciphiseni ubukhulu besigaba. Ukulindela kokudla okungakanani kuncike ezinkulungwaneni zokudla okudlulile kwangaphambili. Uma ukudla okuncane kunalokho okulindelekile, bacabanga ngisho nangaphambili bedla noma yini abazohlala belambile kamuva. "
Ngempela, uRolls uthi ukutshela abantu ukuthi badle kancane akuzange kube isu eliphumelelayo labantu abaningi. Ukuhlinzeka ngezigaba ezikhululekile kuyithengiswa kalula, uqinisa, kanti lezi zingxenye zingasenempilo uma ziqukethe amakholori amancane. Encwadini yakhe ethi The Ultimate Volumetrics Diet , ucebisa ukukhuphula okuqukethwe kwamanzi okudla ukuze kwakha izingxenye ezinkulu, ezanelisayo ngekhalori elincane.
Izindlela Ezinhle Zokuthi "Yidla Amanzi Akho"
Ama-rolls akhombisa ukuthi "ungadla okungaphezulu ukuze udle kancane" ngokuzama lezi zici zokudla:
- Qala ukudla ngakunye ngesaladi ephansi-noma isobho, kokubili okuye kwafakazelwa ukunciphisa inani lama-calorie okwedlule kamuva ekudleni
- Ukudla imifino ene-low-calorie yezinye izinto zokudla, njengenyama nezinhlamvu
- Nciphisa inyama nezinhlamvu ukuze ngamunye angabi naphezu kwengxenye yekota yakho
- Hlela ukugcwalisa uhhafu ipuleti yakho nemifino elungiselelwe ngendlela egcina ikhalori yabantu abaphansi (ukuqhuma, i-sauteeing, noma i-microwaving)
- Zama ukwengeza ingxenye yesibili noma yesithathu yemifino ehlukahlukene, kunokuba ukwandise inani lemifino eyodwa
- Zama ingxenye encane yokudla okunempilo, njengokushokoledi okudala isikhathi eside ekupheleni kokudla esikhundleni se-dessert
Imithombo:
I-Barbara Rolls, uProfesa Wokudla. I-Pennsylvania State University. Ingxoxo eyenziwe ngo-Ephreli 30, 2013.
Rolls, BJ, Bell, EA, Castellanos, VH, Pelkman, CL, Chow, M. kanye Thorwart, ML (1999). "Ukusetshenziswa kwamandla kodwa hhayi okunomsoco wokudla okuthintekayo kwamandla okugqoka abesifazane abathandekayo nabanamafutha." I-American Journal of Nutrition Clinic 69: 863-871.
U-Barbara Rolls no-Mindy Hermann. I-Ultimate Volumetrics Diet Harper Collins. 2012.