Iindlela zokuphelisa iSwekile: Iklinikhi yaseBack Back

Iswekile yinto ekhobokisayo kakhulu i-carbohydrate ezinxulumene nokutyeba, isifo seswekile, ukuphazamiseka kwemetabolism, kunye izifo zengqondo. Abantu abalungele ukukhupha iswekile baya kuphucula impilo yonke, kungakhathaliseki ubudala kunye nesimo sempilo, kodwa utshintsho lunokuba ngumngeni. Ukutya okungenaswekile okanye okuneswekile encinci kunokunceda umntu ngamnye ngeswekile yegazi okanye ukuvuvukala kwenkqubo, kubandakanya isifo seswekile, isifo seswekile, isifo sentliziyo, PCOS ukungalingani kwehomoni, kunye nezifo ze-autoimmune.

Phakamisa Iswekile

Ukutya okuphantsi kweswekile

Isicwangciso sesondlo seswekile esezantsi sigxile ekugcineni iswekile ephantsi ku ngenisa oko kunciphisa iswekile ukuphepha ukungazinzi kweswekile yegazi kunye nokuvuvukala ngokubanzi.

• Oku kuthetha ukukhetha ukutya okuneswekile yendalo njengeziqhamo, iimveliso zobisi ezithile, imifuno, kunye iiswekile zendalo.
• Ukunciphisa kunye nokutshintsha ukutya okupakishweyo okanye okulungisiweyo kunye neswekile eyongeziweyo, njenge-tomato sauce ethengiweyo evenkileni, inyama ephilileyo, okanye ukutya okufriziwe.
• Ukunciphisa kunye nokutshintsha ukutya okucutshungulweyo njengezinto ezityiwayo kunye nokutya okukhawulezayo.
• Ukunciphisa ukutya kwevenkile okunokongeza iswekile ukwenza incasa kunye nokuvuselela umdla.

Iindlela ezicetyiswayo

Qhagamshelana nomboneleli wezempilo, ingcali yezokutya, okanye ingcali yezondlo ngaphambi kokuba utshintshe indlela otya ngayo, umthambo, okanye indlela yokongezelela.

Yitya Amafutha Asempilweni Ngakumbi

• Amafutha anempilo anelisekile, okwenza umzimba uzive ugcwele ixesha elide.
• Ukutya amanqatha asempilweni ngakumbi kunciphisa iminqweno yeswekile kwaye kunciphisa iimpawu zokuyeka iswekile.

Amafutha asempilweni aquka:

• kuvuthwa
• ngomane
• Imbewu
• Ikhokoni yeoli
• Ioli e
• I-salmon, i-mackerel kunye nesardadi

Ukulala Okungakumbi Ukulungelelanisa iiHormones zeNdlala

• Uphononongo lubonise ukuba ixesha elifutshane lokulala linxulunyaniswa ne isalathisi sobunzima bomzimba obuphakamileyo.
• Ukungalali ngokwaneleyo kuchaphazela kakubi iihomoni ezilawula umdla leptin kunye neghrelin, okubangela ukunqwenela amandla angoko nangoko avela kwiimveliso zesnack zeswekile.
• Abantu ngabanye bacetyiswa ukuba bafumane ubuncinane iiyure ezi-7-9 ngobusuku. Ukulala ngokwaneleyo kuya kulungelelanisa ihomoni yokutya kunye nokunciphisa iminqweno yeswekile.

Lawula Uxinzelelo lokulawula Ukutya ngokweemvakalelo

Ukutya ngokweemvakalelo kuqhelekile xa ucinezelekile. Ukufumana into yokususa ingqondo kwiminqweno yeswekile kuyimfuneko xa unosuku olunzima. Oku kuquka:

• Thetha nomhlobo wakho
• nokufunda izakhono zokucamngca
• usebenzisa iindlela zokuphefumla
• Thatha uhambo, ukubaleka, ukukhwela ibhayisekile, ukutyibilika, njl.
• Phuza iti yokunciphisa uxinzelelo

Ukuba iinkanuko zeswekile zininzi kakhulu, ngoko uncedo lwengcali luyacetyiswa.

Sela Amanzi Ngakumbi

Xa isikolo, umsebenzi, nobomi busenzeka, abantu ngabanye banokucinga ukuba balambile; nangona kunjalo, ayilamba kodwa umzimba udinga ihydration.

• Sela iglasi enye ukuya kwezimbini zamanzi xa iminqweno iqalisa ukwanelisa umnqweno.
• Ukusela amanzi imini yonke kunceda ukugcina iminqweno iphantsi kwaye inceda ngeempawu zokuyeka iswekile.
• Abantu abanengxaki yokusela amanzi kufuneka bongeze iziqwenga zeziqhamo, ikhukhamba, okanye i-mint ukuze zibe mnandi ngakumbi.
• Zama amanzi amaminerali ahlwahlwazayo okanye amanzi anekhabhoni enencasa ngokwendalo.
• Zama iijusi ezisempilweni, njenge celery, beet, okanye ijusi yomnqathe, endaweni yamanzi.

ISugar-Free Substitutes

I-Sugar substitutes iyafumaneka, kodwa ayizizo zonke eziqwalaselwayo enempilo.

• Abantu kufuneka balumke ngokusebenzisa ezinye iindlela ezingenaswekile ukuze baphelise iswekile.
• Uphononongo lwafumanisa ukuba ii-zero-calorie sweeteners ezifana ne-aspartame kunye ne-sucralose zifunyaniswe ukuba zonyuka, hayi ukuncipha, ubunzima.
• UStevia kwaye imonk iziqhamo isicatshulwa sibonise ukuba sikhuselekile kwaye akukho miphumo emibi.
• Dibana ne-dietician okanye nondlo ukumisela eyona isempilweni kuwe.

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Kwenzeka Ntoni Emzimbeni

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Ucaphulo

Azad, Meghan B et al. "Ii-sweeteners ezingenasondlo kunye nempilo ye-cardiometabolic: uphononongo olucwangcisiweyo kunye nohlalutyo lwe-meta lwezilingo ezilawulwa ngokungenamkhethe kunye nezifundo ezilindelekileyo zeqela." CMAJ : Ijenali yeCanadian Medical Association = ijenali de l'Association medicale canadienne vol. 189,28 (2017): E929-E939. doi:10.1503/cmaj.161390

Bayon, Virginie et al. "Ityala lokulala kunye nokutyeba." Iingxelo zamayeza vol. 46,5 (2014): 264-72. doi:10.3109/07853890.2014.931103

UDiNicolantonio, uJames J et al. “Ukukhotyokiswa siswekile: yinyani? Uphononongo olubalisayo. " Ijenali yaseBritane yamayeza ezemidlalo vol. 52,14 (2018): 910-913. doi:10.1136/bjsports-2017-097971

UFranklin, uJane L et al. "Ukuvezwa okongeziweyo kwiswekile kunye / okanye i-caffeine ivelisa iiprofayili zokuziphatha kunye ne-neurochemical eyahlukileyo kwi-orbitofrontal cortex yeegundane: iimpembelelo zomsebenzi we-neural." IiProteomics vol. 16,22 (2016): 2894-2910. doi:10.1002/pmic.201600032

Freeman, uClara R et al. "Impembelelo yeswekile emzimbeni, ingqondo kunye nokuziphatha." Frontiers in bioscience (Landmark edition) vol. 23,12 2255-2266. 1 Jun. 2018, doi: 10.2741/4704

www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar