Ukuqeqeshwa Kwezempilo
Ukuqeqeshwa Kwezempilo ibandakanya umcebisi kunye nengcali yezempilo exhasa kwaye inceda abantu bafikelele kwimpilo yabo kwaye bazive bebhetele ngokusebenzisa Inkqubo yokutya ehleliweyo kunye nendlela yokuphila ehambelana neemfuno zabo kunye neenjongo zabo.
Ukuqeqeshwa kwezempilo akugxili ekutyeni enye okanye kwindlela yokuphila.
Umqeqeshi oDibeneyo weSondlo uxila ku:
- I-Bio-itselfeness ethetha ukuba sonke sahlukile kwaye sahlukile
- idayethi
- yokuPhila
- Iimfuno zeemvakalelo
- Iimfuno zomzimba
Igxininisa impilo ngaphaya kwepleyiti kunye nokuphila kakuhle ngokutya okusisiseko. Nangona kunjalo, eyona nto iphambili yimbono yokuba kukho iindawo ezichaphazela impilo njengokutya. Oku kuthetha ukuba:
- ubudlelwane
- umsebenzi
- Yokomoya
- Umsebenzi wezobugcisa
Zonke zinegalelo kwintlalontle ngokubanzi.
Akukho bungakanani-obunye-zonke iindlela eziya empilweni nasempilweni.
Aba basebenzi basebenza kunye nabaxumi kwaye babafundise ukuba:
- Detox imizimba yabo
- Amafutha emizimba yabo
- Gcina imizimba yabo
Oku kukhokelela ekubeni umntu abe:
Ukuba banako!
I-Health Coaching inikezela ngeenkonzo kwi iiseshoni zabucala enye-nganye kwaye ukuqeqesha iqela.
by UGqr Alex Jimenez | Ukuqeqeshwa Kwezempilo, isondlo
Njengoko abantu bezama ukunqanda iswekile kangangoko banako, ezinye izimuncumuncu ziya zithandwa ngakumbi. Udibaniso olutsha lu imonki iziqhamo sweetener, ekwabizwa ngokuba yimonk fruit extract. Isiqhamo seMonki sisiqhamo esincinci, esingqukuva, esizalelwa kumazantsi eTshayina. Ngokungafaniyo nabanye ezinye iikhemikhali ezisekelwe kwiswekile, i-monk fruit extract ithathwa njengendalo. I-sweetener ibikho amashumi eminyaka kodwa sele ifumaneka ngakumbi e-United States. Isicatshulwa se-zero-calorie sinokusetyenziswa njenge-sweetener ezimeleyo ekutyeni nakwiziselo kunye nanjenge-flavour enhancer.
Monk Fruit Sugar Alternative
Abavelisi basusa imbewu kunye nolusu, batyumze isiqhamo, baze bakhuphe ijusi, eyomiswa ibe ngumgubo. Ngokungafaniyo neziqhamo ezininzi, iswekile yendalo ekwimonk fruit ayiyonto eyenza ukuba ibe mnandi. Endaweni yoko, ubumnandi obukhulu buvela kwi-antioxidants (ehlala ifumaneka kukutya kwezityalo, i-antioxidants iyancipha radicals oko kunokubangela iingxaki zempilo ezifana nomhlaza kunye nesifo sentliziyo) ebizwa mogrosides. The mogroside yeyona ndawo inencasa yesiqhamo, enencasa ngaphezulu kwamaxesha angama-100 amnandi kuneswekile kwaye akukho calorie.
Ikhuselekile Ukusetyenziswa
Isiqhamo seMonki sine yaziwa ngokubanzi njengekhuselekile -GRAS ileyibhile evela kwi-US Food and Drug Administration ngaphandle kweziphumo ebezingalindelekanga ezichaziweyo. Nangona kunjalo, kucetyiswa ukuba funda ileyibhile yezithako phambi kokuthenga le sweetener. Ezinye zeemveliso ezingabizi kakhulu zidibanisa ezinye izimuncumuncu kunye neziqhamo zemonki. Ezinye ziqulathe erythritol, utywala obunxilisayo obunokubangela isisu esiswini okanye isisu esibuhlungu.
ukusebenzisa
Kufunyaniswe ukuba kuyindlela enempilo yokunciphisa i-sugar intake. Nangona kunjalo, ukutya iziqhamo zemonki okanye nayiphi na i-sweetener kufuneka yenziwe ngokumodareyitha kwaye nge isicwangciso sesondlo esinempilo. Iza ngomgubo okanye uhlobo lolwelo. Njengenye indlela yendalo, inokusetyenziswa:
- Njengeswekile endaweni yokubhaka okuthandayo, ukupheka, isuphu, i sauce iiresiphi, njl.
- Iziselo ezifana nekofu, iti, i-lemonade, i-smoothies, njl.
- Yongezwa kwisidlo sakusasa njenge-oatmeal okanye iyogathi.
- Ifakwe kwi-frosting okanye i-mousse.
I-ultra-sweetness ithetha ukuba kuncinci okufunekayo njengoko kuhamba indlela ende. Kucetyiswa ukuba usele amanzi aqhelekileyo okanye iti kwaye utye ukutya ngaphandle kwe-sweetener kuba, ngokuhamba kwexesha, i-taste buds iyahlengahlengisa kwaye ayifuni i-sweetener kakhulu. Dibana nogqirha, ingcali yezokutya, okanye nondlo ukufumanisa ukuba le nxalenye yeswekile ilungile kuwe kunye neenzuzo.
Yintoni?
Ucaphulo
Chen, WJ et al. "Imisebenzi ye-antioxidant ye-sweeteners yendalo, i-mogrosides, evela kwiziqhamo ze-Siraitia grosvenori." Ijenali yamazwe ngamazwe yenzululwazi yokutya kunye nesondlo vol. 58,7 (2007): 548-56. doi:10.1080/09637480701336360
Iphaneli ye-EFSA kwizongezo zokutya kunye neFlavorings (FAF) et al. "Ukhuseleko lokusetyenziswa kwesiqhamo seMonki njengesongezelelo sokutya kwiindidi zokutya ezahlukeneyo." Ijenali ye-EFSA. IGunya loKhuseleko loKutya laseYurophu vol. 17,12 e05921. 11 Dec. 2019, doi:10.2903/j.efsa.2019.5921
Lobo, V et al. "Iiradicals zasimahla, i-antioxidants, kunye nokutya okusebenzayo: Impembelelo kwimpilo yabantu." Uphononongo lwe-Pharmacognosy vol. 4,8 (2010): 118-26. doi:10.4103/0973-7847.70902
Pawar, uRahul S et al. "Izimuncumuncu ezivela kwizityalo-ngokugxininisa kwiStevia rebaudiana (Bertoni) kunye neSiraitia grosvenorii (Swingle)." Uhlalutyo kunye ne-bioanalytical chemistry vol. 405,13 (2013): 4397-407. doi:10.1007/s00216-012-6693-0
by UGqr Alex Jimenez | Ukuqeqeshwa Kwezempilo, isondlo
Umxube weTrail yeyona nto ithandwayo ngabantu abaninzi. Umxube oqhelekileyo udibanisa igranola, iziqhamo ezomisiweyo, amandongomane, imbewu, iicereals, kunye nepretzels. Umxube wawuqale uphuhliswe njenge-snack / isidlo esiphathwayo sabahambi abahambahambayo, benokugcinwa kwi-backpack, kwaye babonelele ngeprotheyini eninzi kunye namandla. Umxube womzila opakishwe kwangaphambili uyafumaneka kwiivenkile ezininzi zegrosari kunye nabathengisi be-intanethi. Lolona khetho lubalaseleyo lokuhamba okanye uhambo oluya endleleni ngenxa yamandla kunye nomxholo wesondlo. Nangona kunjalo, ayizizo zonke iintlobo ezithathwa njengezilinganayo ngokwesondlo. Ezinye zinokuquka izithako ezilayishwe iswekile kunye netyuwa. Ukusetyenziswa okongeziweyo kunokubangela ubunzima kunye negalelo kwiimeko ezifana nesifo senhliziyo, uhlobo lwe-2 yeswekile, kunye neengxaki zesibindi. Apha sijonga ukukhetha imixube enempilo.
Trail Mix
Amandla okutya avela kwizixa eziphezulu zefiber kunye ne-antioxidants.
benefits
Iiprotheyini kunye naMafutha asempilweni
Iprotheyini ibalulekile ekulungisweni kwezicubu, impilo yomzimba kunye nokuphuhliswa kwezihlunu.
- Amandongomane kunye nembewu zenza eyona nxalenye inkulu.
- Umthombo osempilweni weprotheyini, evumela abantu ukuba batye ukutya okumnandi ekuhambeni kwaye bangalambi.
- Enye yeenzuzo ezinkulu zokutya ezi zinto kukuba zizele amafutha anentliziyo enempilo.
- La mafutha anempilo anceda ukunciphisa amanqanaba e-cholesterol ye-LDL engafanelekanga kunye nokunciphisa ukuvuvukala.
ifayibha
- Ifiber kwimbewu kunye negranola inceda ukugcina amathumbu esempilweni kwaye rhoqo.
- Ikwanceda ukulawula umdla wokutya, inceda ekucoleni, kwaye igcine umzimba ugcwele ixesha elide.
amandla
- Iziqhamo ezomileyo kunye negranola zibandakanya iswekile enempilo.
- Iswekile esempilweni inceda ukuzinzisa amanqanaba eswekile yegazi, inika umzimba umthombo wamandla ongaguqukiyo.
Ii-Antioxidants, iiVithamini, kunye neeMinerali
- Isiqhamo esomileyo sigcina uninzi lwexabiso laso lesondlo.
- Amantongomane kunye nembewu nazo zigcwele izondlo kunye ne-antioxidants.
Ukukhetha impilo
Jonga ileyibhile yesondlo kwaye ugweme iindidi eziphezulu kwiswekile eyongezelelweyo okanye isodium.
- Jonga iimveliso ezinezithako ezixineneyo kwezondlo ezifana namantongomane, imbewu, iziqhamo ezomisiweyo, kunye nezixa ezilinganiselweyo zeelekese okanye itshokolethi chips, ukuba zikhona.
- Izithako ezinempilo ziquka iialmonds, imbewu yethanga, i-cashews, imbewu kajongilanga, iziqhamo ezomisiweyo, i-popcorn kunye netshokolethi emnyama.
- Ukwenza i-trail mix ekhaya ivumela ulawulo lwemixholo yayo kwaye yandise inzuzo yayo yezempilo enokubakho.
- Kubalulekile ukugcina iliso kulawulo lwezahlulo.
- Isidlo esicetyiswayo simalunga nesine sekomityi.
Sondlo
Ukubonisana ngezondlo kunokuphucula umgangatho wobomi bomntu, impilo kunye nokuphila kakuhle. A nondlo inokunceda abantu ngokuchaneka okanye isondlo somntu esigxile emntwini. Iingcali zezondlo zinokwenza izicwangciso zokutya kubaxumi babo kwaye zibonelele ngemfundo kunye nolwazi malunga nokukhetha ukutya okufanelekileyo.
Potassium
Ucaphulo
Devitt, AA et al. "Iimpembelelo zoKutya kunye neZiphumo zokuTya Ukutya okuxineneyo kwamandla (amandongomane) kunye okanye phakathi koKutya okwenziwa ngabaTwii-Snackers kunye nabangaBanzi." Ijenali yesondlo kunye nemetabolism vol. 2011 (2011): 928352. doi:10.1155/2011/928352
Grillo, uAndrea et al. "Ukuthathwa kweSodium kunye noxinzelelo lwegazi." Izondlo vol. 11,9 1970. 21 Aug. 2019, doi:10.3390/nu11091970
Mehlhose, Clara, et al. "Ieleyibhile zePACE kwiiMveliso ze-snack ezinempilo kunye nezingenaMpilo kwiSetingi yokuThengiswa kweLabhoratri: Imbono, iNgqwalasela ebonakalayo, kunye noKhetho lweMveliso." Ukutya (Basel, Switzerland) vol. 10,4 904. 20 Epreli 2021, doi:10.3390/ukutya10040904
Vreman, Rick A et al. "Iinzuzo zempilo kunye nezoqoqosho zokunciphisa i-sugar intake e-USA, kubandakanywa nemiphumo ngesifo sesibindi esinamafutha angenalo utywala: imodeli ye-microsimulation." BMJ vula vol. 7,8 e013543. 3 Agasti 2017, doi:10.1136/bmjopen-2016-013543
by UGqr Alex Jimenez | Ukuqeqeshwa Kwezempilo, isondlo
Kunzima kumntu ngamnye ukuphumeza iinjongo zempilo kunye nokomelela xa engathandi ukutya imifuno. Ukuzila ukutya okungapheliyo, iPaleo, i-vegan, iMeditera, okanye Entsha yeNordic, phantse zonke izicwangciso zokutya okunempilo zifuna ukusetyenziswa kwemifuno ukufezekisa impilo efanelekileyo. Nangona kunjalo, akukaze kube mva kakhulu ukufunda ukunandipha imifuno. Ukulimala kweChiropractic yezoNyango kunye neKlinikhi yezoNyango eSebenzayo inokucebisa iindlela zokungadli nje imifuno kuba zisempilweni kodwa ziyonwabele ngokwenene.
Ukuziqeqeshela Ukonwabela Imifuno
Ukhetho lomntu wonke lwahlukile.
- Abantu abaninzi bakhulele kumakhaya apho imifuno yayilungiswa ngendlela engathandekiyo.
- Ukubilisa ngaphezulu kunye nokutshisa ngeendlela eziqhelekileyo zokulungiselela abaninzi abaye banamava ngazo, kuquka i-broccoli, i-cauliflower, i-asparagus, kunye ne-Brussels sprouts, eyabenza bangenancasa, i-mushy kwaye apho abaninzi bagqiba ukuba abayi kukutya oku kutya.
- Abaninzi abayithandi imifuno kuba abaninzi bayithandile iikhompawundi zemichiza ezenza incasa ibekrakra.
- Ukuba ukutya kupakishwe kakhulu kwaye akutsha, inkalakahla yomntu ngamnye iya kuba nemeko ngakumbi ukuze afune ukutya okunamafutha okucutshungulwayo, incasa eswiti.
- Abanye abantu basenokuba utyekele kwimfuza ukungathandi imifuno.
Injongo yemifuno
Imifuno izele izondlo eziluncedo kakhulu emzimbeni.
- Imifuno iqulethe i-antioxidants, iivithamini, iiminerali, i-fiber, kunye ne-phytonutrients.
- Ezi zondlo zinceda ukugcina ingqondo nomzimba usempilweni kwaye ziphephe iintsilelo.
- Imifuno yongeza ifayibha enika imvakalelo yokuzala ngokunika umthamo wokugcwalisa isisu ngaphandle kweekhalori ezongeziweyo.
- Oku kulawula ukulingana kwamandla/iikhalori ngokuchasene neekhalori ngaphandle, enceda ukulahla amafutha emzimbeni ngaphandle kokuziva ulambile kwaye ugcine ubunzima bomzimba.
- Imifuno yondla iintsholongwane zamathumbu ezinceda sokugaya iphecana.
- Imifuno ibonelela nge-hydration enceda ifayibha ukuba isuse inkunkuma.
- Imifuno yongeza iindidi ukunceda ukugcina ukutya okunempilo.
UkuBala
Undoqo kukukhula ngokwandayo. Uninzi lwabantu luya kuba nemifuno okanye ezimbini ezinokuthi zinyamezele. Oku kunokuba sisiqalo ngokwandisa ukwahluka okutsha kwimifuno enyamezelekayo eya kukhokelela ekuthandeni okuthandwayo okubanzi. Oku kunokwenziwa ngeendlela ezahlukeneyo zokupheka ezibandakanya:
Nokuba uqala phi, zikhona iindlela ezilula ukwenza ubukrakra bemifuno bungabi bukhali, bunandiphe ngakumbi, kwaye bonwabe ngakumbi obuqulathe:
- Umngeni wemifuno
- Umphelelisi wemifuno
- IVegetable Cushion
Umngeni wemifuno
- Khetha imifuno obungayi kuqhele ukuyitya efuna umzamo wokuzama.
- Zikhuthaze ukuba uzame - izizathu zempilo, abantwana, usapho, abahlobo, njl.
- Thatha intwana encinci; usenokuyithiya, njengayo, okanye ayinamphumo.
- Ubuncinane uyizamile.
- Uphando lucebisa ukuba abantu banokufuna ukuzama ukutya okutsha amaxesha amaninzi (okulungiselelwe ngokwahlukileyo) ngaphambi kokuba bakunyamezele okanye bakuthande.
Umphelelisi wemifuno
- Yakha phezu ukuqonda incasa
- Iiresiphi eziphuhliswe kakuhle ziye incasa imvisiswano.
- Ithatha ukuba ukudibanisa ukutya kunye nemifuno ukuvuselela incasa ezahlukeneyo kunye neencasa ezikholisa inkalakahla ngaxeshanye.
IVegetable Cushion
- Ngolwimi kukho iintlobo ngeentlobo zamkeli ezibophelela kwimichiza ekutyeni.
- Xa ezi receptor zivuliwe, zithumela umqondiso wekhemikhali kwingqondo malunga nencasa.
- Ukwahluka kwinani kunye nohlobo lwe-receptors lunceda ukuphuhlisa izinto ezikhethiweyo ze-flavour.
- Ukuthanda okusisiseko - okumnandi, okumuncu, okuneziqholo, okunetyuwa, okukrakra, kunye umami.
- yokuhlanganisa ubukrakra obunezinye iincasa ezahlukileyo, ezifana neswiti kunye neziqholo, zinokukhula kwaye zitshintshe indlela ingqondo ebona ngayo ngemifuno emdaka okanye ekrakrayo ibe nencasa kwaye inencasa.
- Iicushion zobukrakra ziquka ubusi, isiraphu yokwenene yemaple, ikrimu emuncu, I-crema yaseMexico, isosi eshushu, ioyile, iialmondi, nebhotolo esetyenziswa ngokulungeleleneyo ukongeza nokukhupha incasa.
Injongo kukuqala kancinci kwaye usebenze indlela yakho ukuze ukhululeke ngakumbi ngokuzama kunye nokudibanisa iincasa ezininzi. Ukubonisana nengcali yezondlo kunokunceda abantu bafumane isicwangciso sesondlo esisempilweni abanokusonwabela.
Ingcebiso evela kwiDietitian
Ucaphulo
UChristoph, uMary J et al. "Ukutya okunengqiqo kunxulunyaniswa neziqhamo eziphezulu kunye nokutya kwemifuno phakathi kwabantu abadala." Ijenali yemfundo yezondlo kunye nokuziphatha vol. 53,3 (2021): 240-245. doi:10.1016/j.jneb.2020.11.015
UMelis M, Yousaf NY, Mattes MZ, Cabras T, Messana I, Crnjar R, Tomassini Barbarossa I, Tepper BJ. Umbono obonakalayo wempendulo yeprotheni ye-salivary kwi-astringency njengomsebenzi we-6-n-propylthioural (PROP) ye-bitter-taste phenotype. Physiol Behav. 2017 Jan 24; 173: 163-173.
Mennella JA. Uphuhliso lokukhetha ukutya: Izifundo ezifunyenwe kwizifundo zexesha elide kunye novavanyo. Ukutya okuKhethekileyo kweQual. 2006 Okt;17(7-8):635-637.
Tordoff, uMichael G, kunye noMari A Sandell. "Ubukrakra bemifuno buhambelana nomxholo we-calcium." Umnqweno wokutya vol. 52,2 (2009): 498-504. doi:10.1016/j.appet.2009.01.002
UWallace, uTaylor C et al. "Iziqhamo, imifuno, kunye nempilo: Ingxelo ebanzi, uphononongo lwesambulela lwesayensi kunye neengcebiso zophuculo lomgaqo-nkqubo woluntu ukuphucula ukutya." Uphononongo olubalulekileyo kwisayensi yokutya kunye nesondlo vol. 60,13 (2020): 2174-2211. doi:10.1080/10408398.2019.1632258
Wieczorek, Martyna N et al. "Incasa ekrakra yemifuno yeBrassica: Indima yezinto zofuzo, i-receptors, i-isothiocyanates, i-glucosinolates, kunye nomxholo wencasa." Uphononongo olubalulekileyo kwisayensi yokutya kunye nesondlo vol. 58,18 (2018): 3130-3140. doi:10.1080/10408398.2017.1353478
by UGqr Alex Jimenez | LweMpilo, Ukuqeqeshwa Kwezempilo
Ukutya ngengqondo kubandakanya ukunikela ingqalelo kwinto kunye nendlela abantu abatya ngayo, ukunceda ukuba wazi ngakumbi indlala yendalo yomzimba kunye nokwaneliseka. Inkqubo inokunceda abantu ukuba bazi ngezizathu ezibangela ukulamba kwabo kwaye bancede ukunciphisa iminqweno, ukulawula ubungakanani bezabelo, kunye nokuphuhlisa imikhwa yexesha elide yokutya okunempilo.
Ukutya okunengqiqo
Kulula ukungxama ngokutya kunye namashwamshwam ngaphandle kokunqumama ukonwabela amava ngelixa wongeza umzimba. Njengo kucamngca, abantu banikel’ ingqalelo koko bakutyayo, indlela ekunuka ngayo, incasa, nendlela abaziva ngayo. Yindlela yokujonga nengqondo kunye nomzimba ngexesha lokutya okanye i-snack. Ukutya ngobunono kwenza umntu adibane naye:
benefits
Abantu akufuneki bangene ngaphakathi kodwa banokuthatha imigaqo ethile yokucotha kunye nokujongana nomzimba ukuphucula impilo.. Izibonelelo zibandakanya:
Ukwetyisa okungcono
- Ukucotha nokuhlafuna ngokufanelekileyo ukutya kwenza kube lula ukwetyisa.
Ukuphuculwa Kwezondlo
- Ukutya okukhawulezayo kunokubangela ukuvakalelwa kobuvila kunye nokuqunjelwa.
- Ukutya ukutya okugcwele izondlo kunika amandla angakumbi.
- Ukuphuculwa kwesondlo kuthetha ukuphuculwa kwempilo yamajoni omzimba.
- Ukuqonda komeleza ukwenza ukhetho olunempilo.
Ukwaneliseka Emva Kokutya
- Ukungxamela ukugqiba ukutya kuthetha ukungonwabi iincasa kunye nezinto zokuthungwa ezinokuvelisa imvakalelo yokuzala kunye nokwaneliseka.
- Ukuqeqesha ingqondo nomzimba ukuba waneliseke ngokwenene kukutya kunye ne-snacks kukhokelela kuxinzelelo oluncinci kunye nokunciphisa ukunqwenela.
Ubudlelwane bokutya okunempilo
- Umzimba udinga ukutya ngokwefiziyoloji ukwenzela amafutha kunye nesondlo.
- Abantu ngabanye baphuhlisa ukuncamathela ngokweemvakalelo kukutya okunxulumene namava kunye neenkumbulo.
- Ukujongana nayo yonke imiba kunye neempembelelo kubudlelwane bokutya kuvumela abantu ukuba bazi ngakumbi ngokuziphatha kwabo, iimbono, iimvakalelo kunye neengqondo zabo.
- Uchonga indlela yokuziphatha ezingenanzuzo ukuze umntu ngamnye asebenzele ukuziphucula.
Ukuphuculwa kweMpilo yeCardiometabolic
Ukutya okunengqondo okanye okunengqiqo kubonakaliswe ukuphucula:
- Amanqanaba eswekile yegazi kubasetyhini abakhulelweyo.
- Iimpawu ezivuthayo kubasetyhini be-postmenopausal.
- I-Lipid kunye noxinzelelo lwegazi kubantu abadala abatyebileyo.
Ukutya kokuSetyenziswa kweMpilo
- Beka kude izinto zombane kwaye ubeke bucala ixesha nendawo yokutya kuphela.
- Yitya kwindawo ophumle kuyo.
- Ukutya emotweni, phambi kwekhompyuter ngelixa usebenza, okanye kwifowuni ayenzi nikela ingqalelo epheleleyo kwinkqubo yokutya kwaye, ngenxa yoko, kunokubangela ukuba umntu atye ngakumbi okanye atye ukutya okungenampilo.
- Hlala phantsi kwaye uphefumle kancinci ngaphambi kokuba uqalise isidlo.
- Ukuba iimvakalelo ziphakama kwaye zijolise ekutyeni, jonga ukuba unokuvuma kwaye ubonise ezo mvakalelo kunokuba uzitye.
- Oku kuya kunceda inkqubo yokugaya kunye nokufumana okuninzi kwisidlo.
- Yitya a iphalethi yemibala, isampuli ezahlukeneyo ezinetyuwa, eziswiti, ezineziqholo, kunye neumami/ezinencasa ezinencasa, kwaye ungenise ukutya ngazo zonke izivamvo.
- Ukungatyi iintlobo ezahlukeneyo zencasa ekutyeni kunokubangela ukuziva ulahlekile into enokukhokelela kwiminqweno engafanelekanga.
- Yidla nabanye, njengoko ukwabelana ngokutya kunokutyebisa wonke umntu obandakanyekayo kwaye uncede ukugxila kumava, kungekhona umlinganiselo wokutya osetyenzisiweyo.
- Hlafuna ngokucokisekileyo, njengoko ukwetyisa kuqala emlonyeni, apho ii-enzyme zikhutshelwa ematheni ukuze kwahlule ukutya.
- Ukungahlafuni kakuhle kunye nokwenza ukutya kube kuncinci kunokubangela ukungagayeki kunye nezinye iingxaki zokwetyisa.
- Mamela umzimba wakho kwaye uqaphele xa wonele okanye ufuna ngaphezulu.
- Ukulinda imizuzu emihlanu ngaphambi kokuba ufumane enye inkonzo kunokunceda umzimba ukuba uqhelane nendlala kunye nokuzala.
Yitya Ngengqondo
Ucaphulo
Cherpak, uChristine E. "Ukutya ngokuNgqongileyo: Uphononongo lwendlela iStress-Digestion-Mindfulness Triad enokulungelelanisa kwaye iphucule ukusebenza kweGastrointestinal kunye nokwetyisa." Iyeza elidibeneyo (Encinitas, Calif.) vol. 18,4 (2019): 48-53.
Espel-Huynh, HM et al. "Uphononongo olubalisayo lokwakhiwa kwendlala ye-hedonic kunye nomlinganiso wayo ngaMandla oKutya." Inzululwazi yokutyeba nokuziqhelanisa vol. 4,3 238-249. 28 Feb. 2018, doi:10.1002/osp4.161
Grider, uHana S et al. "Impembelelo yokuTya ngeNgqaliselo kunye / okanye kwiiNdlela zokuTya ngokuSebenzayo kwiNdawo yokutya: Uphononongo olucwangcisiweyo." Ijenali yeAkhademi yeZondlo kunye neDietetics vol. 121,4 (2021): 709-727.e1. doi:10.1016/j.jand.2020.10.019
UHendrickson, uKelsie L, noErin B Rasmussen. "Ukutya okunenkathalo kunciphisa ukukhetha ukutya okwenziwa ngabakwishumi elivisayo nakubantu abadala." Psychology yezempilo: ijenali esemthethweni yeCandelo leMpilo yePsychology, iAmerican Psychological Association vol. 36,3 (2017): 226-235. doi:10.1037/hea0000440
UMorillo Sarto, uHector, et al. "Ukusebenza kwenkqubo yokutya ngengqondo yokunciphisa ukutya ngokweemvakalelo kwizigulana ezinengxaki yokutyeba kakhulu okanye ukutyeba kakhulu kwiindawo zokhathalelo oluphambili: iprotocol yesilingo esingacwangciswanga." BMJ vula vol. 9,11 e031327. 21 Nov. 2019, doi:10.1136/bmjopen-2019-031327
Nelson, uJoseph B. "Ukutya ngokuNgcaciso: UBugcisa boBukho ngelixa Utya." I-Diabetes spectrum: upapasho lwe-American Diabetes Association vol. 30,3 (2017): 171-174. doi:10.2337/ds17-0015
UWarren, uJanet M et al. "Uphononongo olucwangcisiweyo loncwadi malunga nendima yengqondo, ukutya okunengqondo kunye nokutya okunengqondo ekutshintsheni indlela yokuziphatha yokutya: ukusebenza kunye neendlela ezinokubakho." Uphononongo lophando lwezondlo vol. 30,2 (2017): 272-283. doi:10.1017/S0954422417000154
by UGqr Alex Jimenez | ukuphila qete, Ukuqeqeshwa Kwezempilo
Wonke umntu uyaqonda ukuba umthambo uyimfuneko ukuze ube sempilweni entle ngokwasemzimbeni nasengqondweni. Ukuqala inkqubo yokuzilolonga kunokuba lula, kodwa ukunamathela kuyo ixesha elide kungumngeni. Ukwazi ukuhlala ukhuthazekile kunokuba nzima xa ujongene neendlela ezahlukeneyo zokomelela. Ukuqonda izibonelelo zokuzilolonga kunye nokuchonga ezona zinto zibalulekileyo zikhuthazayo kuya kunceda ukunamathela kwisicwangciso sokuqina komzimba.
Izibonelelo zokuzilolonga
Isinyathelo sokuqala ukuchonga ukuba kutheni ufuna ukuqalisa imithambo kunye nomkhuthazi oyintloko. Kubantu abaninzi ukwenza umthambo rhoqo kuyanceda:
- Faka isandla ekulahlekeni kobunzima
- Ukunciphisa umngcipheko wesifo
- Yandisa ubude bokuphila
- Ukuphucula umgangatho wobomi
- Ukuphucula impilo yengqondo
Ukubambelela kwisicwangciso kudla ngokunyibilika emva kweenyanga ezimbalwa ngaphandle kwenkuthazo emandla. Kucetyiswa ukuba ugxininise ukwenza ukuba kutheni kucacisiwe kwaye kube buqu kangangoko. Okukhona kucacisa ngakumbi ukuba kutheni, kokukhona kunqabile ukuba umntu aphambuke kwisicwangciso. Ngokomzekelo, utata oneminyaka ephakathi ufuna ukuhlala emile kuba efuna ukuhambisana nabantwana bakhe aze amisele umzekelo omhle.
Ukuqalisa
Umlinganiselo omncinci wokuzilolonga rhoqo uchaphazela kakuhle impilo yomzimba. Lo ngunobangela oqhelekileyo wokudinwa kwaye akuyomfuneko. Abo bangazange bazilolonge okanye benze umthambo rhoqo badla ngokuhendelwa ekubeni baqalise ukwenza umthambo onzulu kangangeeyure ezininzi.
Oko kuthetha ukuba imizuzu engama-30 ngosuku lokuzilolonga/umsebenzi ophakathi or Imizuzu eli-15 ngosuku lokuzilolonga ngamandla/umsebenzi sisixa esicetyiswayo sokubona kwaye uzive izibonelelo zempilo ezifana nokuphuculwa imetabolism kunye nempilo yengqondo.
- Ukufumana umzimba womelele ngokwasemzimbeni ngumgama omde, hayi umgama okhawulezayo.
- Ukungaguquguquki yinjongo.
- Ukonyusa amaza kunye/okanye ubude bexesha lokuzilolonga kulungile, kodwa ukwenza ngendlela apho umthambo usewonwabile kwaye ingengomsebenzi uyacetyiswa.
- Abantu abasebenza nzima kakhulu kwaye kufuneka baphumle iintsuku ezimbalwa basengozini yokuphulukana nenkuthazo.
Imisebenzi yemihla ngemihla
Ukukhuthala ngakumbi imini yonke ngaphandle kwerejimeni yokuzilolonga kuyacetyiswa ukuba unyuse amanqanaba omsebenzi womzimba kunye nokwakha kunye nokomeleza imikhwa esempilweni. Ukuba umthambo unzima kakhulu kumntu ngamnye, qala ngokunyusa imisebenzi yomzimba yemihla ngemihla. Le yindlela esebenzayo yokwenza lula ukwenza umthambo rhoqo. Imizekelo yemisebenzi yomzimba ibandakanya:
Khulisa Imikhwa esempilweni
Ukuphuhlisa imikhwa enempilo, umzimba kunye nesondlo ziinjongo, yiyo loo nto kubalulekile ukufumana indlela yokuzivocavoca engaphulukani nomtsalane kwaye iqhubeke nokuphuhlisa. inye isifundo ufumanise ukuba ukuzilolonga nabahlobo okanye ukujoyina imidlalo yeqela kunokuvelisa ulonwabo olukhulu. Kukho imisebenzi eyahlukeneyo enokubandakanya:
- Ukuzilolonga okucwangcisiweyo
- HIIT
- Yoga
- Pilates
- Uqeqesho lwamandla
- Cycling
- Ubaleko
- Biking
- Ukuhamba
- Iiligi zezemidlalo ezilungelelanisiweyo:
- ibhola ekhatywayo
- yomnyazi
- Softball
- Volleyball
- Tennis
- Golf
- Iinketho ezinempembelelo ephantsi:
- ukuhamba
- Ukunxibelelana
- I-aerobics yamanzi
Eyona nto ibalulekileyo kukufumana into oya kufuna ukuqhubeka uyenza.
UQeqesho loBuqu kunye noBuyiselo kwisimo sangaphambili
Ucaphulo
UBarranco-Ruiz, uYaira et al. "Iiklasi zoMdaniso woMdaniso ziPhucula uMgangatho oNxulumene neMpilo woBomi kubasetyhini abahleliyo." Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu vol. 17,11 3771. 26 May. 2020, doi:10.3390/ijerph17113771
UDalle Grave, uRiccardo. "Isondlo kunye Nokufaneleka: Impilo yengqondo." Izondlo vol. 12,6 1804. 17 Jun. 2020, doi:10.3390/nu12061804
Higgins, uJohn P. "Iizicelo ze-smartphone kwiMpilo yezigulana kunye noFitness." Ijenali yezamayeza yaseMelika vol. 129,1 (2016): 11-9. doi:10.1016/j.amjmed.2015.05.038
Yang, Yun Jun. Ijenali yaseKorea yamayeza osapho vol. 40,3 (2019): 135-142. doi:10.4082/kjfm.19.0038
by UGqr Alex Jimenez | Ukuqeqeshwa Kwezempilo, isondlo
Ukutya Kokunyusa Amandla: Iingcali zezondlo, i-dieticians, kunye nabaqeqeshi bezempilo bahlala bebuzwa ukuba kukuphi ukutya okunceda ukugcina amandla, ukuphaphama, kunye nokugxila kwimini yonke. Into yokuqala ukwazi ukuba konke ukutya kunika amandla ngendlela yeekhalori, kodwa kungekhona konke ukutya okuchaphazela amanqanaba amandla ngendlela efanayo. Nazi iimacronutrients ezintathuiicarbohydrates, amafutha kunye neprotheni. Nangona kunjalo, iicarbohydrates ngumthombo wamandla okhawulezayo xa kuthelekiswa neeproteni kunye namafutha kwaye ngawona mandla akhethwa ngumzimba. Nazi ukutya okumbalwa okuzinzileyo, amanqanaba amandla angaguqukiyo ukuba aquke kwisicwangciso sokutya.
Ukutya Kokunyusa Amandla
Ukutya okucwangcisiweyo ngokufanelekileyo inokugcina umzimba uvutha ukuya kutsho kwiiyure ezine, kwaye kunjalo kucetyiswa ukuba utye rhoqo kwiiyure ezine ukugcina ukuhamba okuzinzileyo kwamandla. Injongo kukugcina amanqanaba eswekile yegazi alungeleleneyo kwaye utye ukutya kunye i-carbohydrates ephantsi ye-glycemic index idibene neprotheni kunye mafutha enempilo. Ukutya okungenampilo yamandla kukutya okuneswekile eninzi okubangela ukuba amanqanaba eswekile yegazi anyuke, oko kubangela ukukhutshwa kwe-insulin enzima, ebangela ukuhla amanqanaba eswekile yegazi, eyaziwa ngokuba iswekile crash.
kuvuthwa
- Iiavokhado zizityebi ngamafutha asempilweni, ifayibha, kunye neevithamini B.
- Amafutha kwiiavokhado akhuthaza amanqanaba egazi-fat esempilweni kwaye anyuse ukufunxwa kwezondlo.
- Malunga ne-80% yomxholo wecarbohydrate yenziwe ngefiber, nto leyo ethetha amandla azinzileyo.
iibhanana
- Enye yezona zinto zingcono kakhulu zokutya zokunyusa amandla ezinokuthi zityiwe ngokwazo, zikhenkcezwe kwaye zixutywe kwi-smoothie okanye zixutywe kwi-oatmeal.
- Iibhanana zineecarbohydrates ezintsonkothileyo, ivithamin B6, ipotassium kunye neeproteni ezithile.
Iimbotyi
- Inokuba yipinto, enkulu emantla, ebomvu, emnyama, Anasazi beans, okanye ezinye iindidi njengoko zineeprofayili zezondlo ezifanayo.
- Zetyiswa ngokucothayo, nto leyo eyenza ukuba iswekile yegazi izinze.
- Ziqulethe i-antioxidants, i-carbohydrates, i-fiber, iprotheni, i-folic acid, isinyithi kunye
- IMagnesium inceda ekuveliseni amandla kwaye iwase kwiiseli zomzimba.
Iicashews
- I-cashews ineswekile encinci, ityebile kwifiber,
- Ziqulethe amafutha anentliziyo enempilo kunye neprotheni yezityalo.
- Banokuthenjwa umthombo wobhedu, i-magnesium, kunye ne-manganese, ibaluleke kakhulu kwimveliso yamandla, amathambo aphilileyo, impilo yengqondo kunye nokugonywa..
amaqanda
- Amaqanda agcwele iprotheyini kwaye atyebile kwiivithamini B, ezinceda ii-enzymes ukuguqula ukutya kube amandla okuvelisa amandla.
- Ziqulathe ilucine, i-amino acid evuselela ukuveliswa kwamandla ngokunceda iiseli ukuba:
- Thatha iswekile yegazi ngakumbi.
- Ivuselela imveliso yamandla kwiiseli.
- Yaphula amafutha ukuvelisa amandla.
Oatmeal
- I-carbs eyinkimbinkimbi kwi-oatmeal ivelisa umthombo ozinzileyo wamandla okutshisa ngokukhawuleza.
- I-oats yongeza imveliso ye-serotonin, encedayo:
- Ukulawula uxinzelelo.
- Yongeza ukufunda.
- Umsebenzi wenkumbulo.
- I-oast ingenziwa ngeerasentyisi, amaqunube, iibhanana, kunye nempilo imaple syrup okanye ubusi kwisidlo esinempilo.
Yogurt
- Iyogathi iqulethe lactose kwaye igalactose eqhekezayo ukunika amandla alungele ukusetyenziswa.
- Phezulu nge-oats, iziqhamo, amajikijolo, kunye nobusi okanye isiraphu yemaple.
I-shrimp
- I-Shrimp ineekhalori eziphantsi kwaye ibonelela nge-vitamin B12 kunye ne-omega-3 yamafutha, enceda:
- imo
- amandla
Iitapile ezimnandi
- Iitapile ezimnandi zinconywa kwimveliso yamandla ngenxa yezondlo zazo ze-iron, i-magnesium, kunye ne-vitamin C.
The ukutya esikutyayo Ichaphazela kakhulu impilo yomzimba kunye nokuphila kakuhle, kunye nokuzilolonga, ukufakwa kwamanzi ngendlela eyiyo, kunye nokulala okunempilo kubalulekile ekugcineni amanqanaba aphezulu amandla. Ukuphepha ukutya okucutshungulwayo kakhulu kunye neswekile kuya kunceda ukuthintela ukudinwa kwengqondo nomzimba. Qhagamshelana nengcali yezondlo enelayisensi ukuze ufunde malunga nokutya okulungiselelwe wena kunye nezicwangciso zesondlo.
Amandla endalo
Ucaphulo
Atkinson, Fiona S et al. "Iitheyibhile zamazwe ngamazwe ze-glycemic index kunye ne-glycemic load values 2021: uphononongo olucwangcisiweyo." Ijenali yaseMelika yesondlo seklinikhi vol. 114,5 (2021): 1625-1632. doi:10.1093/ajcn/nqab233
Evans J, Richards JR, Battisti AS. Icaffeine. [Ihlaziywe ngo-2022 ngoMeyi 1]. Ku: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Ifumaneka kwi: www.ncbi.nlm.nih.gov/books/NBK519490/
Holesh, uJulie E., et al. "IPhysiology, iiCarbohydrates." I-StatPearls, i-StatPearls yoPapasho, ngama-26 kaJulayi 2021.
UMelaku, uYohannes Adama, et al. "Unxulumano phakathi kokuThatha i-Macronutrient kunye nokulala ngokugqithisileyo kwemini: Uhlalutyo lwe-Iso-Caloric Substitution evela kwiSifundo seMpilo saseMntla Ntshona Adelaide." Izondlo vol. 11,10 2374. 5 Okt. 2019, doi:10.3390/nu11102374
Osilla EV, Safadi AO, Sharma S. Calories. [Ihlaziywe ngo-2021 ngoSeptemba 15]. Ku: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Ifumaneka kwi: www.ncbi.nlm.nih.gov/books/NBK499909/
by UGqr Alex Jimenez | Ubuhlungu obungapheliyo, Ukuqeqeshwa Kwezempilo
I-Low-back, intamo, ihlombe, i-hip, umlenze, kunye neentlungu zeenyawo zizo zonke izizathu zokukhathazeka kwansuku zonke kunye nesimo esibi. Ubuhlungu obungapheliyo bugqithisa ukungahambi kakuhle kunye namaxesha amabi amabi 10. Unyango lwe-Chiropractic lunokunceda ukulungelelanisa umqolo kunye nokunciphisa intlungu. Nangona kunjalo, ukugcina ukukhululeka kweentlungu, abantu ngabanye kufuneka benze uhlengahlengiso olunempilo yokuphila. Olunye lolona hlengahlengiso lubalulekileyo kukutya. Abo bajongene neentlungu ezingapheliyo banokungaqondi ukuba ukutya kwabo kunegalelo kwiintlungu.
At Ukonzakala kweChiropractic yezoNyango kunye neKlinikhi yokuSebenza yamayeza, sineqela elidibeneyo ii-chiropractors, iingcali zonyango, umqeqeshi wezempilo, kunye nesondlo ukunceda ukufundisa, ukuphuhlisa, kunye nokuxhasa isicwangciso sonyango lomntu siqu kwimpilo yomgogodla, ukuma, umsebenzi womzimba / umthambo, ukulinganisela kunye nokutya.
Ityuwa, iswekile kunye neFat iwuchaphazela umzimba
Ubomi obungaphumliyo bunegalelo elikhulu kwiintlungu ezingapheliyo, kodwa ukutya okungenampilo nako kunendima. Ukutya okungafanelekanga kongeza ubunzima emzimbeni. Oku kugxininisa i Ulwakhiwo lwe-biomechanical yomzimba. Kwakhona kwandisa ukudumba. Ityuwa eninzi, iswekile, namafutha idliwe nge ukutya okucwangcisiweyo, ukutya okukhawulezayo, kunye nemikhwa engafanelekanga zichaphazela iinkqubo zokulawula umzimba. Zinokuchaphazela yonke into ukusuka kwinkqubo ye-nervous, imithambo-luvo, ukujikeleza okufanelekileyo, kunye ne inkqubo ye-limbic. Ukudumba kunye noxinzelelo kubangela kwaye kwandise iimpawu zentlungu engapheliyo.
Ukutshintsha indlela yokutya engafanelekanga kuxhomekeke kumntu ngamnye.
Abantu banokucetyiswa ukuba banciphise okanye bayeke ukukhetha ukutya okungenampilo; nangona kunjalo, kulula ukuthetha kunokukwenza. Ugqirha, umqeqeshi wezempilo, kunye nengcali yezokutya abanalo ulawulo kwinto eyenziwa ngabantu xa bephuma ekliniki. Abantu ngokwabo banokuba nolawulo oluncinane kwindlela yabo yokutya. Abaninzi banayo ukuba likhoboka lokutya okungenampilo, esisisifo ngokwaso. Ukunceda ukuguqula indlela yokutya engafanelekanga, abantu kufuneka bafundiswe ngendlela ukutya kwabo okuchaphazela ngayo umzimba kunye nempilo yengqondo.
Ingxubusho yeSondlo
Iintlungu ezingapheliyo ezinxulumene nokuvuvukala okudityaniswe nokutya okungalunganga kuyinyathelo lokuqala ekuxilongeni nasekuphuhliseni isicwangciso sonyango esisiso. Inokuba lula njengokwazisa umntu ukuba ukutya iicheeseburgers kubangela ukudumba okuwenza buhlungu umqolo wabo. Nangona kunjalo, kukho okungakumbi kuyo, kodwa abantu bathambekele ngakumbi ekuphepheni ukutya okubangela ukudumba xa besiva ingcaciso epheleleyo. Ukujolisa ukutya okuthe ngqo linyathelo lokuqala lokunciphisa intlungu.
Isilingo sihlala sikhona, ngakumbi xa kukho uxinezeleko. Yiyo loo nto kubalulekile ukuba ube nohlengahlengiso olulungele ukuhamba/olulolunye olugcina umntu esitya esempilweni, nangona kukho isiphithiphithi esiqhubekayo esimngqongileyo. Isicwangciso sonyango siya kubandakanya ezinye iindlela ezikhawulezayo ezinokuthi zenzeke ma nqanaba. Umzekelo unokuba:
- Ukuba ne-cheeseburger enye hayi ezimbini.
- Ukuba nebhega ngaphandle kwamasi.
- Ukutya ibhega ngaphandle kweebhanti.
- Ukutshintshela kwibhega esekwe kwisityalo.
- Kukho iindlela ezininzi ezinokuthi zihlolwe ukuphucula indlela yokutya kumanyathelo amancinci.
I-Willpower nayo kufuneka iqwalaselwe kwindawo elawulwayo nenika inkxaso. Kulapho iqela liphela lingena khona. Imikhwa yabantu abaninzi yokutya iyinxalenye yabo kwaye ukuyihlengahlengisa kunokuba ngumceli mngeni onyukayo. Ukufundisa nge:
- Iindlela zokuphendula
- Ukugcina ijenali
- Ukuba nosapho okanye abahlobo batye ukutya okunempilo kunye nabo
- Ezi zindlela kunye neendlela zokwandisa amandla okwenza utshintsho olunempilo.
UkuBumbiswa kweBhunga
Ukutya kunokuxhasa ukukhupha umzimba
Ukutya okufanelekileyo kunokuxhasa umzimba ekukhupheni i-toxins kunye nokuchasana neziphumo ezibi njengenkungu yengqondo, ukuphazamiseka kwe-neurodeergenerative, kunye neentlungu ezingapheliyo. Ukutya kunceda:
- Ukunciphisa uxinzelelo lwe-oxidative
- Ukuvutha okuphantsi
- Yongeza ukungazinzi komzimba
- Yomeleza inkqubo ye-musculoskeletal
- Ukutya kunye nezondlo ezikhupha ubutyhefu zinokuba yinxalenye ye enempilo indlela yokuphila.
Ucaphulo
Bjørklund, Geir et al. "Ukuqonda kwiZondlo njenge-Analgesics kwiintlungu ezingapheliyo." Ikhemistri yamayeza yangoku vol. 27,37 (2020): 6407-6423. doi:10.2174/0929867326666190712172015
Elma, Ömer et al. "Iintlungu ezingapheliyo ze-Musculoskeletal, kunye neSondlo: Siphi kwaye siyaphi?" PM & R: ijenali yokwenzakala, umsebenzi, kunye nokubuyisela kwisimo sangaphambili vol. 12,12 (2020): 1268-1278. doi:10.1002/pmrj.12346
UGómez-Pinilla, uFernando. "Ukutya kwengqondo: iimpembelelo zezondlo ekusebenzeni kwengqondo." Uphononongo lwendalo. I-Neuroscience vol. 9,7 (2008): 568-78. doi:10.1038/nrn2421
