Ukutya okune-carbohydrate encinci, esekwe kukutya okwenyani, okuthandwa kakhulu, kufuneka sidibanise enye into Iya isanda ngokuthandwa: ukuzila ukutya. Ngokukhawuleza ukuzila ukutya.
Kufuneka sikhumbule ukuba ukuzila ukutya inokuba yinzuzo kuthi ukuba yenziwe kakuhle, kodwa ukuba akunjalo, sinokuba nengxaki. Inye kuphela into ekufuneka siyithathele ingqalelo kwaye ibalulekile: akufuneki ukuba silambe. Ke ngoko, namhlanje siza kuthetha ngokuzila ukutya okwexeshana.
Ngaphambi kokuba singene kumxholo wokuzila ukutya, sifuna ukuma kwaye sithethe ngendlela baninzi abantu abanesifo semetabolism esonakeleyo okanye esichaphazeleka kukutya okungafaniyo. Sibhekisa kwizidlo apho iikhalori zihlala zibalwa ngokuqhubekayo, siyalamba kwaye ngenxa yoko zihormone zethu kunye nomzimba wethu ngokubanzi usokola. Simele siyikhumbule loo nto ukuzila ukutya kuluncedo emizimbeni yethu, ukuyivumela ukuba iphumle, ayisiyondlela yokunciphisa umzimba kwaye akufuneki silambe. Sifanele sikuphephe naluphi na uhlobo lokutya olusenza silambe.
Yintoni ukutya okukhawulezileyo?
Wonke umntu uzelwe kwi-ketosis, Oko kukuthi, imetabolism yabo isebenza kunye nomthombo wamandla abawasebenzisayo okanye bawatshise amanqatha endaweni yeswekile. Emva kwexesha, ngokutya okuya ngokukhona kukutya kwethu, okunjengee-carbohydrate kunye neeswekile, oko kukuthi, ezo ziguqulwa zibe yiglucose emzimbeni wethu, imetabolism yethu itshintsha umthombo wamandla.
Eyona nto ibiya kuba kukugcina ukutya okusivumela ukuba sikhuphe amandla kuyo yomibini imithombo, amanqatha kunye neglucose, into eyaziwa ngokuba bhetyebhetye. Ukufezekisa oku sinokusebenzisa ukutya (i-carbohydrate ephantsi) kunye nokuzila ukutya.
Ngokofuzo, umzimba womntu uyazi ukuba uzila nini kwaye nini, Kodwa ngenxa yenani elikhulu lamaxesha esitya ngalo usuku, uninzi ngaphandle kokuziva ulambile, obu buchule bemvelo bulahlekile. Yimeko engenalo uxinzelelo emzimbeni wethu kuba iyindalo kuyo, okoko nje sisazi ukuba sikwenza njani oku ngokukhawuleza.
Ungaze ulambe
Ukuthetha ngokwasemzimbeni, Ukutya okuncinci akufani nokuzila ukutya. Xa umzimba wethu unikwa ukutya okuncinci kunoko ukufunayo kwaye silambile, impendulo yehomoni yenzeka kumcimbi weeyure. Inokuthi ichaphazele i-thyroid kunye ne-metabolism yethu ngendlela engafanelekanga.
DI-ebemos itya ukwanelisa iimfuno zesondlo zomzimba wethu kwaye sinokuhlala iiyure zokuzila ngaphandle kokusenzakalisa. Oku kunxulumene nendlela esivakalelwa ngakumbi ngayo xa sisebenzisa iiproteni kunye namafutha asempilweni.
Ngale ndlela, kubalulekile hayi ukukhawuleza ukuba asityi ngokufanelekileyo. Xa sisitya ngale ndlela yokuhlutha ukugcina iimfuno zomzimba wethu zigqunyiwe, siza kubona indlela esizibeka ngayo ngokwendalo izidlo zethu okanye akukho mfuneko yokuba sitye ngaphezu kwesithathu. Kwaye, okona kubaluleke kakhulu, siya kuyiphepha imvakalelo yokuxhalaba malunga nokutya.
Musa ukuzinkcinkca ngotywala kwaye ukhawuleze ukubuyekeza
Ukuzila ukutya akubandakanyi ukungatyi emva kokutya kakhulu, kwezi meko (ezinje ngeKrisimesi okanye umtshato okanye umsitho) kuyanceda ukuzila ukutya kamva kodwa akufuneki sikukhuphe kumkhwa wokutya kakhulu kwaye sikhawuleze ukubuyekeza. Ukuba senza oku kaninzi siza kungena kwingxaki yokutya. Simele silugcine olu hlobo lokuzila ixesha elikhethekileyo njengala sele kuchaziwe.
Ungakwenza njani ngokuchanekileyo ukutya okukhawulezileyo ukuze ube nezibonelelo?
Nje ukuba sikwazi ukumisela uhlobo olufanelekileyo lokutya kuthi, sinokuqala ukukhawuleza. Kufuneka sihlale siyimamele imizimba yethu xa siqala ukuzila.
Singaqala ngokuzila ukutya ngokwemvelo iiyure ezili-12 ukuya kwezi-18 ngosuku. Oku kufezekiswa ngokulula yitya isidlo sangokuhlwa, ungatyi nantoni na emva kwesidlo sangokuhlwa kwaye uqhekeze ngokukhawuleza xa umzimba wethu uziva ulambile. Akunyanzelekanga ukuba umisele inani elithile leeyure, kufuneka umamele nje into efunwa ngumzimba wethu kuthi. Ngale ndlela, ukuba sitya isidlo sangokuhlwa nge-21.00: 9 emva kwemini kwaye singaziva silambile kude kube nge-00: 12 kusasa, siya kuzila ukutya iiyure ezili-XNUMX kwaye sivumele imizimba yethu ukuba iphumle. Akufuneki sizinyanzele. Okwangoku xa siziva silambile kufuneka sitye.
Ngexesha lokuzila ukuba sinako kwaye Kufuneka sisele amanzi, iti yemifuno, amanzi anetyuwa encinci okanye i-potassium, nkqu nomhluzi wethambo. Oku kubalulekile kwii-electrolyte esizifunayo.
Kwakhona Amafutha acocekileyo anjengeoyile ye-mtc, ioyile yekhokhonathi, ighee, njl njenge kofu. Ngale nto besingazukukhawuleza kwaye besizakufumana amandla.
Iimeko ezithile
Kukho iimeko apho ukhathalelo olukhethekileyo kufuneka luthathwe xa kusenziwa ukutya okukhawulezileyo:
Ukuba sinengxaki ye-hashimoto okanye ye-thyroid. Kubalulekile kwezi meko ukuba sitye ngokukhawuleza xa siziva silambile ukuze singachaphazeli idlala lengqula.
Xa siphakamise i-ferritin; Los triglycerides ephezulu 70 okanye ngaphezulu kune-HDL; isifo metabolic; ukuzila iswekile ngaphezulu kwama-95 ukuzila ukutya, izifo ezinje ngomhlaza, njl ... ezi meko zibeka emngciphekweni omkhulu wentliziyo. Kwaye inokuvela kuluncedo ekuzileni ukutya phakathi kwe-24 ukuya kwiiyure ezingama-72, ewe, okokuqala kufuneka ukutya kwethu kulawulwe kakuhle okanye kuya kuba nzima.
Kungenzeka ukuba kunomdla kakhulu ukuba kwimeko yokugqibela ukuzila kweeyure ezininzi, kwaneentsuku, kuyacetyiswa. Oku kungenxa yokuzimela ngokuzenzekelayo kunye ne-apoptosis.
- I-Autophagy 'iyazitya' kwaye kuyacaca ukuba Xa sizila ukutya ngaphezulu kweeyure eziyi-16-24, umzimba wethu uqala ukutya zonke iiseli ezingalunganga, kubandakanya amathumba.
- Apoptosis kuxa iiseli zizitshabalalisa. Iiseli eziphosakeleyo okanye ezindala kakhulu ezicwangciselwe ukuphela.
Ngoko ke, Umzimba wethu uyazilawula kwaye uzicoce ngexesha lokuzila Kungenxa yoko le nto kubalulekile ukuba sizenze ngelixa silandela ukutya okunezondlo kunye nokunempilo emzimbeni wethu.
Mhlawumbi unokuba nomdla kwi:
- Ukutya okuNomdla: Yintoni le? Ngaba isempilweni?
- I-Keto okanye i-carb ephantsi yokutya kwabafazi
- Ukutya kukaKeto noPaleo: umahluko
- Yintoni imetabolism? Ungakhawulezisa njani?