Okufanele Ukwazi Ngokuzila Ukudla Okungapheli

-Delile

• Kepha yikuphi "ukudla" okungcono kakhulu empilweni yakho?
• Kuliqiniso ukuthi akukho eyodwa Ukudla okusebenzela yonke umzimba .
• Ukudla Okubalulekile Ukufundwa
• Ngabe Ukudla Okune-Sodium Eside Kuhambile Kuya E-POT (S)?

"Ukudla kuyinto ebaluleke kakhulu ongayenzela impilo yakho." -UDavid L. Katz, MD

UDavid Katz nguMqondisi Oyisisekelo we-Yale-Griffin Prevention Research Center kanye nochwepheshe kwezempilo nokudla. Okokuqala, qaphela ukuthi uKatz akazange athi "ukuqhubeka nokudla" kuyinto ebaluleke kakhulu ongayenzela impilo yakho. Akazange futhi athi "ukuzincisha ukudla ukuze unciphise isisindo" kuyinto ebaluleke kakhulu ongayenzela impilo yakho. Kulokhu, "ukudla" kusho ngokwezwi nezwi "lokho okudlayo."

Kepha yikuphi "ukudla" okungcono kakhulu empilweni yakho?

Siyazi ukuthi izindlela ezithile zokudla zixhunywe kaninginingi ezindabeni zezempilo. Lokhu kuqinisekiswe endabeni yakamuva yocwaningo lwe-Global Burden of Disease. Kubikwe ukuthi: Ukungenwa ngokwanele kwezithelo nemifino, ubhontshisi kanye nodali, okusanhlamvu okuphelele, kanye nokudla ngokweqile kwenyama esetshenzisiwe kanye nokudla okusetshenzisiwe kukonke bekuyimbangela ehamba phambili yezifo ezingamahlalakhona nokufa ngaphambi kwesikhathi emazweni anamuhla emhlabeni jikelele.

Kuliqiniso ukuthi akukho eyodwa Ukudla okusebenzela yonke umzimba .

Ngaphandle kocwaningo olufakazela leli qiniso, abantu abaningi bayaqhubeka nokufuna "ukudla okuphelele" (ukudla okufanele kuqhubeke) nomjikelezo kusuka ekudleni okukodwa kuya kokulandelayo, benethemba lokuthi bazothola ukulungiswa okusheshayo noma isisombululo ekudleni kwabo izingqinamba zomzimba. Kepha iqiniso ukuthi akukho kudla okukodwa okulingana bonke abantu. Kunjalo ngemfashini yamanje: ukudla okuzila ngezikhathi ezithile.

Ukudla okungapheli (IF) ukudla: I-IF ibidume njengenye indlela yokubala amakhalori futhi njengendlela yokulwa nokuguga kanye nokwelashwa okungenzeka komdlavuza, isifo se-neurologic, nesifo senhliziyo. Kepha iningi lalezi zimangalo zezempilo nezincazelo eziphakanyisiwe zokuthi imisebenzi ye-IF ibisuselwa kanjani ezifundweni zezilwane futhi ayizange ihlolwe kubantu. Futhi, kunezicelo eziningi ezinkundleni zokuxhumana ezingenabo ubufakazi bokuzixhasa noma yini. Uhlobo oludume kakhulu lwe-IF "wukudla okunomkhawulo wesikhathi," okubandakanya ukukhawulela ukudla kwansuku zonke emahoreni athile osuku.

Ucwaningo oluningi lukhombisile ukuthi i-IF ayingcono kunokuvinjelwa kwekhalori (okunye ukudla) ekwenzeni ngcono omaka bezempilo nokuthi izinzuzo ze-IF zibangelwa ukukhawula amakhalori, hhayi ngenxa yemiphumela yokuzila ukudla. Abantu abaku-IF bathambekele ekudleni ama-kilojoule angama-300 kuye kwangama-500 ngosuku uma bezikhawulela ewindini lamahora ayisishiyagalombili.

Nalu ucwaningo lwakamuva ngokudla kwe-IF nokuhumusha kwami ​​ukuthi isifundo ngasinye sisho ukuthini:

1. Ocwaningweni lwabantu abangama-250 abane-BMI> abangama-27 abakhethe phakathi kokudla kwe-IF, iMedithera (iMedi), ne-Paleo, kumaki wezinyanga eziyi-12, kuphela ingxenye engaphezudlwana nje kwengxenye yabahlanganyeli beMed ne-IF futhi yingxenye eyodwa kwezintathu kuphela yabahlanganyeli bePaleo ababesalandela ukudla abakukhethile. Ukwehla kwesisindo ezinyangeni eziyi-12 kwakungu-8.8 lbs (IF), 6 lbs (Med), and 4 lbs. (Paleo). Kube nokuncipha kwengcindezi yegazi nge-IF neMed nokwehliswa koshukela wegazi ePaleo — kepha akubalulekanga. Okuqaphelekayo ukuthi bekukhona ifayela le- izinga eliphezulu labashiya phakathi noma ababambiqhaza bezikhethela abakudlayo, nezinguquko kwingcindezi yegazi noshukela wegazi bezingabalulekanga (Jospe, et al. 2020).

Ukuhunyushwa: Lokhu futhi kuqinisekisa ukuthi kunzima kanjani ukuhlala kunoma yikuphi ukudla okuvinjelwe ukudla isikhathi eside futhi kungenye yezizathu eziningi zokuthi kungani ukudla kungasebenzi

2. Ekubuyekezweni kwezifundo mayelana nokudla kwe-IF, kuphethwe ukuthi imiphumela ayibonisanga ubufakazi bokuthi i-IF ibinomthelela ekwehliseni isisindo (Lima, et al. 2020).

Ukuhunyushwa: Abaphenyi bayaqhubeka nokubeka amaqanda abo kubhasikidi owodwa wokulinganisa ukwehlisa isisindo empilweni yize lokhu kubandlulula kanjani izifundo zabo. Lokhu akufanele kube yinto esemqoka esiyifundayo; kuthiwani ngamanye amakaki ezempilo awaziwayo (ushukela wegazi, umfutho wegazi, ukuqina komzimba, njll.)?

3.Esifundweni esiqhathanisa isikhathi sokudla esingaguquguquki (i-CMT) (ukudla ukudla okuhleliwe kathathu ngosuku) ngokudla okunomkhawulo wesikhathi (TRE) (ukudla okufunayo kusuka ngo-12: 00 kuya ku-8 ntambama futhi akukho khalori kusuka ngo-8 ntambama kuze kube ngu-12 ntambama ngosuku olulandelayo) , kwaqedwa ngemuva kwamasonto ayi-12 ukuthi i-TRE yayingasasebenzi kahle ekunciphiseni isisindo kunokudla usuku lonke (Lowe, et al. 2020).

Ukuhunyushwa: Ngiphinde ngibuze ukugxila ekwehliseni isisindo njengophawu lwempumelelo noma njengokulingana nempilo enhle. Futhi, lolu cwaningo, njengezifundo eziningi ezidliwayo, lubheka isikhathi esifushane kakhulu. Njengoba iningi lama-dieters lazi, kulula ukwenza okuthile izinyanga ezi-3, kunzima kakhulu ukushintsha isimilo isikhathi eside.

Ukudla Okubalulekile Ukufundwa

Ngabe Ukudla Okune-Sodium Eside Kuhambile Kuya E-POT (S)?