Xa kuziwa ekunciphiseni ubunzima, sihlala sigxila kukutya okuthile okanye isondlo. Siyamsola ngazo zonke iingxaki zakhe zokulahleka kobunzima, simhlukanise nokutya, kwaye emva koko sibukele ubunzima bethu buhla benyuka benyuka.

Gwema ukutya okucwangcisiweyo

Ukutya okunamafutha asezantsi ibiyinto yonke enomsindo okwexeshana, kwaye ngoku kubonakala ngathi ii-carbohydrate zilutshaba loluntu. Kodwa ngaba kukho ukutya okuthe ngqo ekufuneka kuthintelwe ngabo bafuna ukunciphisa umzimba?

Uphando oluthe kratya lubonakalisile ukuba iipateni zokutya ezisempilweni zibhetele kwimpilo yexesha elide kunye nokulahleka kobunzima kunayo nayiphi na indlela yokutya. Kwaye xa sijonga ukutya kweMeditera, ukutya kwe-DASH, kunye nokutya okuguquguqukayo, bafana ngantoni? Babandakanya amafutha asempilweni kunye nee-carbohydrate, kodwa zikwasezantsi kukutya okugqitywe kakhulu.

Ezi ndlela zokutya zibonisa ukutya ukutya okupheleleyo, kubandakanya iziqhamo, imifuno, iimveliso zobisi ezinamafutha asezantsi, imifuno, intlanzi, ezinye izidlo ezinqinileyo, ukutya okuziinkozo, amandongomane kunye nembewu. Iziselo ezineswekile, iichips kunye neicookies, okanye nokutya "okunempilo" kokutya okugqitywe kakhulu, okunje ngeesoda zokutya kunye nokutya okutyibilikisiweyo akuvumelekanga.

Ukutya okucutshungulwayo kunye nokuzuza ubunzima

Xa kuziwa ekulahlekeni kobunzima, umzimba okhulayo wophando ukhomba kukutya okucutshungulwayo.

Uhlalutyo olupapashwe ngo-Disemba 2017 kwiiNgxelo zaNgoku zokuTyeba kakhulu ziphande ngezifundo ezintlanu kwaye zafumanisa ukuba ezine zazo zabonisa umanyano phakathi kokutya ukutya okucwangcisiweyo kunye nokutya kakhulu okanye ukutyeba kakhulu.

Kutshanje, ngoMeyi 2019 uphononongo lweklinikhi lwapapashwa kwiCellular Metabolism ehlalutya umphumo wokutya okugqityiweyo okuphezulu kwisisindo. Abaphandi bahlula iqela labantu abangama-20 baba ngamaqela amabini: iqela elitya ukutya okugqityiweyo kunye neqela elingadlanga kutya kusetyenzwe.

Kwiveki ezimbini, iqela ngalinye livunyelwe ukutya kangangoko linakho kwisidlo ngasinye. Ukutya kwakudityaniswa neekhalori, ii-macronutrients, kunye ne-sodium. Xa ezi veki zimbini ziphelile, abaphandi batshintsha amaqela kwaye uvavanyo lwaphinda lwenziwa ezinye iiveki ezimbini.

Iingcali zifumanise ukuba abantu batya malunga ne-500 yeekhalori ezongezelelweyo ngemini xa babekwi-ultra-processed diet. Baye bafumana malunga nekhilogram yamafutha omzimba. Kodwa, okwahlukileyo kwabonwa kukutya okungasetyenziswanga. Kule ndlela yokutya, abantu bathambekele ekulahlekeni malunga nekhilo ngaphezulu kweeveki ezimbini.

Kukuthini kanye kanye ukutya okusetyenzisiweyo?

Inyani yile yokuba uninzi lokutya esikutyayo, nokuba kukusempilweni, kulungiswa ngobuchwephesha. Iimveliso zederi? Utyholwa. Oatmeal? Utyholwa. Iiamangile? Utyholwa. Oku kutya kufuneka kudlule kwinkqubo ethile phakathi kokuvuna kunye netafile ukuze kukhuseleke kwaye kumnandi ngokwaneleyo ukuba kungatyiwa.

Ukutya okungafunekiyo okusetyenzisiweyo zezi zinto zigqityiweyo, oko kukuthi, "kugqityiwe ngokugqithileyo." Bangena kwiinkqubo zeshishini (umzekelo, ukongeza iswekile, ityuwa, ukutyeba, ukuqhotsa, ukufaka imibala) ezandisa ubomi beshelfini, zenza ukutya kube nencasa kakhulu kwaye ziyilelwe ukuba zilungele ukutyiwa.

Ukutya okwenziwe nge-Ultra ngokwentelekiso akufani nemeko yentsusa okanye kuphuhlisiwe elebhu. Ngokubanzi banoluhlu olude lwezithako kwaye abanalo ixabiso lesondlo lokwenyani. Banokuba zizityebi kwisodiyam, amafutha amaninzi, kunye noshukela.

Ke xa kuziwa kukutya okuphephekileyo, uluhlu lwakho kufuneka luqale ngezinto ezinje ngeetshiphusi zeetapile, iilekese, iipepitas, izinja ezishushu kunye nesoda.

Ukutshintshiselana okunempilo kunye nokuncinci

  • I-yogurt engenanto endaweni ye-yogurt ekhethiweyo;
  • Amanzi atshisayo endaweni yesoda;
  • Isonka sengqolowa siphela endaweni yesonka somgubo omhlophe;
  • Iiodle ezipheleleyo endaweni yeeodles ezikhawulezileyo.