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Ukutya

Ukutya kwaseklinikhi kwangasemva. Isixa sokutya okutyiwa yiyo nayiphi na into ephilayo. Igama elithi ukutya kukusetyenziswa kwesondlo esikhethekileyo kwimpilo okanye ukulawula ubunzima. Ukutya kunika abantu amandla ayimfuneko kunye nezondlo ukuze babe sempilweni. Ngokutya ukutya okunempilo okwahlukeneyo, kubandakanya imifuno esemgangathweni, iziqhamo, iimveliso eziziinkozo ezipheleleyo, kunye nenyama ebhityileyo, umzimba unokuzalisa ngeeproteni ezibalulekileyo, iicarbohydrates, amafutha, iivithamini kunye neeminerali ukuze usebenze ngokufanelekileyo.

Ukutya okusempilweni yenye yezona zinto zilungileyo zokuthintela nokulawula iingxaki ezahlukeneyo zempilo, oko kukuthi, iintlobo zomhlaza, isifo sentliziyo, uxinzelelo lwegazi oluphezulu, kunye nohlobo lwesi-2 lweswekile. UDkt Alex Jimenez unikeza imizekelo yesondlo kwaye uchaza ukubaluleka kokutya okunokulinganisela kulo lonke olu luhlu lwamanqaku. Ukongezelela, uDkt Jimenez ugxininisa indlela ukutya okufanelekileyo okudityaniswa nokusebenza ngokomzimba kunokunceda abantu bafikelele kwaye bagcine ubunzima obunempilo, ukunciphisa umngcipheko wokuphuhlisa izifo ezingapheliyo ezifana nesifo senhliziyo, kwaye ekugqibeleni bakhuthaze impilo yonke kunye nokuphila kakuhle.


Ukutya okuNgqongileyo ebusuku: Ukonwabela iiThwalo zasebusuku

Ukutya okuNgqongileyo ebusuku: Ukonwabela iiThwalo zasebusuku

Ngaba ukuqonda iminqweno yasebusuku kunokunceda abantu abahlala besitya ebusuku bacwangcise ukutya okwanelisayo nabakhetha amashwamshwam anesondlo?

Ukutya okuNgqongileyo ebusuku: Ukonwabela iiThwalo zasebusuku

Ukutya Ebusuku

Ukutya emva kokutya kunye nokutya ebusuku kuqhelekileyo kwaye akubi; nangona kunjalo, ukutyiwa ngengqondo kunokunceda ubani ukuba akonwabele ngokwenene kwaye angcamle amashwamshwam. Qwalasela ezinye zezizathu zokuba kutheni ungalamba okanye unganeliseki ngokupheleleyo emva kwesidlo sangokuhlwa. Ukuphucula isondlo sokutya kwasebusuku kunokwenza indlala yasebusuku isebenze ekuhlangabezaneni neemfuno zesondlo. Izizathu eziqhelekileyo ziquka:

  • Ukungahlangabezani nebhalansi ye-macronutrient efanelekileyo ngexesha lesidlo sakusihlwa.
  • Ukungoneliseki ngokupheleleyo ngesidlo sangokuhlwa.
  • Ukuphelelwa ngamanzi emzimbeni.

Iprofayile ye-Macronutrient

Ukufumana isixa esifanelekileyo secarbohydrates, amafutha, kunye neprotheyini ngexesha lesidlo sangokuhlwa kubalulekile ekuziveni wanelisekile. Abantu abadala bafuna i-130g ye-carbohydrates, i-56g yeprotheni, kunye ne-3.7L yamanzi yonke imihla. Umthamo wamafutha afunekayo uyahluka, kodwa amafutha e-monounsaturated kunye ne-polyunsaturated ngawona mafutha anempilo anokutyiwa, anceda umzimba ukuba uzive wanelisekile. Izifundo ezininzi zibonisa ukuba ukutya iiprotheyini ngexesha lokutya kunciphisa indlala kwaye kunciphisa iminqweno. (Kohanmoo, A. et al., 2020)

Isidlo sangokuhlwa esinganelisiyo

Esinye isizathu sokuba abantu batye ebusuku kukuba abanelisekanga kukutya kwakusihlwa. Ukutya ukutya okwanelisayo kunokunceda ingqondo nomzimba uzive ugcwele ubusuku bonke.

  • Ukwaneliseka yimvakalelo yokwaneliseka ekutyeni.
  • Ukutya okuphezulu kwifiber kunye namafutha anempilo kuyaziwa ukunceda ukuvelisa ulwaneliseko.
  • Xa umzimba ugcwele kwaye wanelisekile, uvelisa iihomoni ezibonisa ingqondo ukuba akukho mfuneko yokuqhubeka nokutya.
  • Zama ukucwangcisa ukutya okunempilo okunika umdla ngokwenene ukukutya.
  • Yenza ixesha lokupheka kunye nokwenza nokutya ukutya onokukonwabela ngokwenene.

emzimbeni

Ngamanye amaxesha, xa umzimba uphelelwe ngamanzi, kunokuba nzima ukwahlula unxano kwindlala. Ngenxa yoko, abanye banokutya ngenxa yokuphelelwa ngamanzi emzimbeni. Oku akusoloko kubi, njengoko ukutya okunye, ngokukodwa ukutya okutyebileyo ngamanzi njenge-melon kunye nezinye iziqhamo, kunokubonelela nge-hydration. Kodwa ngamanye amaxesha, abantu ngabanye abaqondi ukuba bafunda kakubi ukunxanelwa kwemizimba yabo yokulamba, kwaye bafikelela nakokuphi na ukutya. Basaphelelwe ngamanzi emzimbeni, ngoko baqhubeka besitya. Ukuba indlala iyaqhubeka emva kwesidlo sangokuhlwa, sela iglasi yamanzi kwaye ulinde imizuzu engama-20 ukubona ukuba oko kuyayichaphazela indlala.

Ukwandisa Isondlo

Ukutya ebusuku akukubi, kodwa kububulumko ukucwangcisa ukuqinisekisa ukuba umzimba ufumana umlinganiselo ofanelekileyo wezondlo.

Yanelisa Iminqweno

Abaninzi banqwenela into eswiti emva kwesidlo sangokuhlwa okanye kamva. Ukutya ukutya okunempilo okwanelisa iminqweno kuya kunceda ukuqalisa amahomoni axelela umzimba ukuba ugqibile ukutya. Gcina okuthandayo iziqhamo kunye nemifuno ngokuluma ngokukhawuleza ukufumana ubumnandi kunye nefayibha. Imifuno efana ne-red bell pepper kunye ne-karoti inika ubumnandi kunye nobumnandi kwaye inokwanelisa. I-pepper encinci ebomvu inika i-100% ye-Vitamin C ecetyiswayo yonke imihla kwiikhalori ezingama-20. (ISebe lezoLimo lase-US. INkonzo yoPhando lwezoLimo. 2018)

Ukutya okukhuthaza ukulala

Ukutya okukhethiweyo kunokuchaphazela ukulala. Iinkozo ezipheleleyo, i-walnuts, i-cherries, kunye ne-kiwi zonyusa i-serotonin kwaye zinciphisa i-hormone yoxinzelelo i-cortisol. Iicarbohydrates ezintsonkothileyo zinemelatonin, ihomoni ebangela ukuba umntu azive uyozela. I-snack egcwele ingqolowa lukhetho olunempilo ngaphambi kokulala. (Nisar, M. et al., 2019) Olunye uphando lubonisa ukuba itshokholethi emnyama isisityebi kwi-magnesium kwaye inokunceda ukukhuthaza ubuthongo obunzulu. Nangona kunjalo, iqulethe i-caffeine, enokuthintela ukulala. Ukuba itshokholethi emnyama uyintandokazi, qiniseka ukuba uyitye kwangoko ngokwaneleyo ngokuhlwa.

Eyenye indlela yasebusuku

Abanye abantu batya ngenxa yokukruquka ebusuku. Ukuthintela oku, abantu abakolu didi kufuneka batshintshe iindlela zabo zesiqhelo. Nazi iingcebiso ezimbalwa zokunceda ukulungelelanisa imikhwa yasebusuku.

Imisebenzi Esempilweni Yasemva KweSidlo

  • Hamba uhambe ngokukhawuleza emva kwesidlo sakusihlwa. Imizuzu eyi-10 ukuya kwengama-20 inokunceda, njengoko umsebenzi womzimba ubonisa ukusuka kwisidlo sangokuhlwa ukuya kweminye imisebenzi yangokuhlwa.
  • Ikwanika umzimba ithuba lokuva imvakalelo yokugcwala.
  • Izinto zokuzilibazisa kunye nezinye izinto ezilula zokucamngca zinokunceda ukususa ingqondo ekutyeni.

Bukela umabonakude Ngengqondo

  • Abantu abaninzi batya ngakumbi ebusuku kuba ukutya okutyiwayo kunokuqhubeka nokuqhubeka phambi komabonwakude.
  • Sebenzisa amacebo ahlakaniphileyo nasempilweni wokutya njengokulawula isahlulo.
  • Khumbula ukusela amanzi phakathi kokutya.
  • Hlala usebenza - imisebenzi elula okanye imisebenzi ngelixa ubukele i-TV ingakunceda ukuphepha ukutya kakhulu.

Phumla kwaye ulale

  • Ukungalali ngokwaneleyo kuye kwanxulunyaniswa nokunyuka komdla wokutya. (Hibi, M. et al., 2017)
  • Zibandakanye kwimisebenzi yokukhuthaza ukuphumla.
  • Ukucamngca kunokunceda ukuthomalalisa ingqondo nomzimba.
  • Cinga ngokulala kwangoko.

Ukusebenzisa indlela edibeneyo, iQela likaDkt Jimenez eliSebenzayo leMedicine lijolise ekubuyiseleni impilo kunye nomsebenzi kumzimba ngokusebenzisa iSondlo kunye neMpilo, iMithi eSebenzayo, i-Acupuncture, i-Electro-Acupuncture, kunye ne-Sports Medicine protocols. Sigxila kwinto esebenzela umntu ngokusebenzisa iindlela zophando kunye neenkqubo zempilo epheleleyo.


Ukutya Ngokufanelekileyo ukuze uzive Ngcono


Ucaphulo

Kohanmoo, A., Faghih, S., & Akhlaghi, M. (2020). Umphumo wokusetyenziswa kweeprotheyini ezimfutshane kunye nexesha elide kwi-appetite kunye ne-appetite-regulating hormones yesisu, ukuphononongwa okucwangcisiweyo kunye nohlalutyo lwemeta yezilingo ezilawulwa ngokungahleliwe. IPhysiology kunye nokuziphatha, 226, 113123. doi.org/10.1016/j.physbeh.2020.113123

ISebe lezoLimo lase-US. INkonzo yoPhando lwezoLimo. FoodData Central. (2018). Iipepile, ziswiti, zibomvu, zikrwada. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/170108/nutrients

Nisar, M., Mohammad, RM, Arshad, A., Hashmi, I., Yousuf, SM, & Baig, S. (2019). Impembelelo yokuThatha ukutya kwiiPatheni zokulala zaBafundi bezoNyango. Cureus, 11(2), e4106. doi.org/10.7759/cureus.4106

Hibi, M., Kubota, C., Mizuno, T., Aritake, S., Mitsui, Y., Katashima, M., & Uchida, S. (2017). Isiphumo sobuthongo obufutshane kwinkcitho yamandla, ubushushu bomzimba obungundoqo, kunye nomdla wokutya: ulingo olungenamkhethe lomntu. Iingxelo zenzululwazi, 7, 39640. doi.org/10.1038/srep39640

Isiqhamo esomileyo: Umthombo ophilileyo kunye neNto emnandi yeFayibha kunye neZondlo

Isiqhamo esomileyo: Umthombo ophilileyo kunye neNto emnandi yeFayibha kunye neZondlo

Ngaba ukwazi ubungakanani bokutya kunokunceda ukunciphisa iswekile kunye neekhalori kubantu abathanda ukutya iziqhamo ezomisiweyo?

Isiqhamo esomileyo: Umthombo ophilileyo kunye neNto emnandi yeFayibha kunye neZondlo

Iziqhamo ezomileyo

Iziqhamo ezomileyo, ezifana ne-cranberries, imihla, iirasins, kunye ne-prunes, zilungile kuba zihlala ixesha elide kwaye ziyimithombo enempilo yefiber, iiminerali kunye namavithamini. Nangona kunjalo, iziqhamo ezomileyo ziqulethe iswekile eninzi kunye neekhalori ngokukhonza ngenxa yokuba zilahlekelwa umthamo xa ziphelelwe ngamanzi, zivumela ukuba kusetyenziswe ngaphezulu. Kungenxa yoko le nto ubungakanani bokutya bubalulekile ukuqinisekisa ukuba umntu akatyi kakhulu.

Uhlobo lo kukhonza

Iziqhamo zomisiwe kwi-dehydrators okanye zishiywe elangeni ukuze zikhuphe amanzi ngokwemvelo. Asele elungile xa amanzi amaninzi engasekho. Ukulahleka kwamanzi kunciphisa ubungakanani babo bomzimba, obuvumela abantu ukuba batye ngakumbi, bandise iswekile kunye nokutya kweekhalori. Umzekelo, malunga nama-30 ediliya angena kwikomityi yokulinganisa enye, kodwa iirasentyisi ezingama-250 zinokuzalisa ikomityi enye xa sele yomile. Ulwazi lwezondlo kwiziqhamo ezitsha kunye nezomisiweyo.

iswekile

  • Iidiliya ezilishumi zineekhalori ezingama-34 kunye ne-7.5 grams yeswekile. (FoodData Central. ISebe lezoLimo lase-US. 2018)
  • Iidiliya ezingamashumi amathathu zineekhalori ezingama-47 kwaye zingaphantsi kwe-10 grams zeswekile.
  • Isiqulatho seswekile yendalo yomdiliya siyahluka, ngoko ke iindidi ezahlukeneyo zingaxhomekeke kuvavanyo lwexabiso lesondlo.
  • Ezinye iziqhamo, ezifana ne-cranberries, zinokuba ne-tart kakhulu, ngoko iswekile okanye ijusi yeziqhamo zongezwa ngexesha lokumisa.

Iindlela zokuSebenzisa

Isiqhamo esitsha sinokuba phezulu kwiivithamini ezithile, kodwa umxholo weminerali kunye nefayibha ziyagcinwa ngexesha lokomiswa. Iziqhamo ezomileyo zinezinto ezininzi kwaye zinokwenziwa yinxalenye yokutya okunempilo, okunokulinganisela okunokubandakanya:

Trail Mix

  • xuba iziqhamo ezomisiweyo, amandongomane, kunye nembewu.
  • Jonga ubungakanani besahlulo.

Oatmeal

  • Yenza i-oatmeal encinci ibe mnandi kunye nesiqhamo esincinci seziqhamo ezomisiweyo kwisidlo sakusasa esinentliziyo nesinempilo.

Salads

  • Gcoba umnyama, amagqabi aluhlaza, ama-apula amatsha, ama-cranberries omisiwe okanye ama-raisins, kunye neeshizi.

Owona nobangela

  • Sebenzisa iziqhamo ezomisiweyo njengezithako kwii-entrees ezinencasa.

Iiprotheyini zeBar ezithatha indawo

  • Iirasins, iiblueberries ezomisiweyo, ii-apple chips, kunye neeapilkosi ezomisiweyo zifanelekile kwaye zihlala ixesha elide kuneziqhamo ezitsha, zibenza bagqibelele xa iiprotheyini zeprotheyini zingafumaneki.

Kwikliniki yezonyango yeChiropractic kunye ne-Functional Medicine, iindawo zethu zokuziqhelanisa ziquka i-Wellness & Nutrition, Ubuhlungu obungapheliyo, Ukulimala komntu, ukunyamekelwa kwe-Auto Accident, Ukulimala koMsebenzi, ukuBuyisa okuNgena, iintlungu ezisezantsi, iintlungu zentamo, iintloko ze-Migraine, ukulimala kwezemidlalo, i-Sciatica enzima, I-Scoliosis, i-Complex Herniated Discs, i-Fibromyalgia, iintlungu ezingapheliyo, iintlungu ezixinzelelekileyo, uLawulo loxinzelelo, uNyango lweMithi eSebenzayo, kunye neeprotokholi zokunakekelwa kwe-scope. Sigxininisa kwinto ekusebenzelayo ukuze ufezekise iinjongo zokuphucula kunye nokudala umzimba ophuculweyo ngeendlela zophando kunye neenkqubo zempilo epheleleyo.


Impembelelo yoNyango oluSebenzayo ngaphandle kwaMajoyinti


Ucaphulo

FoodData Central. ISebe lezoLimo lase-US. (2017). Iiraisins. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/530717/nutrients

FoodData Central. ISebe lezoLimo lase-US. (2018). Iidiliya, uhlobo lwaseMelika (isikhumba esityibilikayo), eluhlaza. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients

FoodData Central. ISebe lezoLimo lase-US. (2018). Iidiliya, ezibomvu okanye eziluhlaza (uhlobo lwaseYurophu, njengembewu yeThompson), eluhlaza. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/174683/nutrients

Isikhokelo esiBanzi se-Almond Flour kunye ne-Almond Meal

Isikhokelo esiBanzi se-Almond Flour kunye ne-Almond Meal

Kubantu abasebenzisa isitayile sokutya esine-carbohydrate ephantsi okanye abafuna ukuzama omnye umgubo, ngaba ukudibanisa umgubo wealmondi kunokunceda kuhambo lwabo lwempilo?

Isikhokelo esiBanzi se-Almond Flour kunye ne-Almond Meal

Umgubo weAlmond

Umgubo we-almond kunye nesidlo se-almond ziindlela ezingenagluten-free kwiimveliso zengqolowa kwiiresiphi ezithile. Zenziwa ngokusila iialmond kwaye zingathengwa zilungiswe okanye zenziwe ekhaya kunye neprosesa yokutya okanye i-grinder. Umgubo uphezulu kwiprotheyini kwaye usezantsi kwisitashi kunomnye umgubo ongenagluten.

Umgubo we-almond kunye nesidlo se-almond

Umgubo wenziwa nge-almonds e-blanched, oku kuthetha ukuba ulusu lususiwe. Isidlo se-almond senziwe ngee-almond ezipheleleyo okanye ezimhlophe. Ukuhambelana kwazo zombini kufana nomgubo wombona kunomgubo wengqolowa. Ngokuqhelekileyo zinokusetyenziswa ngokutshintshisanayo, nangona ukusebenzisa umgubo we-blanched kuya kuvelisa umphumo ophuculweyo, ongaphantsi kweenkozo. Umgubo wealmond ocolekileyo ulungile xa ubhaka amaqebengwana kodwa kunzima ukwenza ekhaya. Inokufumaneka kwiivenkile zegrosari okanye iodolwe kwi-intanethi.

Iikhabhohayidrethi kunye neeCalories

Isiqingatha sekomityi yomgubo olungiselelwe urhwebo iqulethe malunga:

  • I-12 grams ye-carbohydrates iyonke
  • 6 iigrem zefayibha
  • I-12 gram yeprotheni
  • 24 iigrem zamafutha
  • 280 iikhalori (USDA FoodData Central. 2019)
  1. I-glycemic index yomgubo we-almond ingaphantsi kwe-1, oku kuthetha ukuba kufuneka ibe nefuthe elincinci ekunyuseni amanqanaba e-glucose yegazi.
  2. Isalathisi esiphezulu se-glycemic yomgubo wengqolowa ngu-71, kunye nomgubo werayisi ngu-98.

Ukusebenzisa umgubo weAlmond

Kucetyiswa ukwenza i-gluten-free ngokukhawuleza isonka iiresiphi, ezifana ne-gluten-free:

  • Muffins
  • Isonka sethanga
  • Pancakes
  • Ezinye iiresiphi zekeyiki

Abantu ngabanye bayacetyiswa ukuba baqale ngeresiphi esele ilungiselelwe umgubo we-almond kwaye bazenzele. Ikomityi yomgubo wengqolowa inobunzima obujikeleze ii-ounces ezi-3, ngelixa ikomityi yomgubo we-almond inobunzima obuphantse bube ii-ounces ezi-4. Oku kuya kwenza umahluko omkhulu kwizinto ezibhakiweyo. Umgubo unenzuzo yokongeza izondlo ekutyeni.

Isidlo seAlmond

  • Isidlo se-almond sinokuphekwa njenge-polenta okanye i-grits efana ne-shrimp kunye ne-grits.
  • Iikuki zingenziwa i-gluten-free kunye nesidlo se-almond.
  • Iibhisikidi zokutya ze-almond zinokwenziwa, kodwa qaphela iresiphi.
  • Ukutya kwealmondi kunokusetyenziswa kwintlanzi yesonka kunye nokunye ukutya okuqhotsiweyo, kodwa kufuneka kuthathelwe ingqalelo ukuze kungatshi.
  • Ukutya kwe-almond akukhuthazwa kwizonka ezifuna intlama yokwenene kunye nesakhiwo se-gluten esiphuhlisiwe, njengomgubo wengqolowa.
  • Amaqanda amaninzi afunekayo xa ubhaka ngesidlo se-almondi ukubonelela ngesakhiwo segluten kumgubo odala.

Ukulungelelanisa iiresiphi endaweni yesidlo se-almond kumgubo wengqolowa kunokuba ngumngeni ofuna uvavanyo oluninzi kunye nempazamo.

Ubuntununtunu

Iialmondi lindongomane lomthi, yenye yezona zinto zisibhozo zixhaphakileyo kukutya okungadibaniyo nokutya. (I-Anaphylaxis e-UK. 2023) Nangona amandongomane engengawo amandongomane emithi, amaninzi adityaniswa ne- peanut anokuba nawo aleji yealmondi.

Ukwenza Okwakho

Ingenziwa kwi-blender okanye kwiprosesa yokutya.

  • Kufuneka kuthathelwe ingqalelo ukuba ungagayi ixesha elide, okanye uya kuba yibhotela ye-almond, enokusetyenziswa kwakhona.
  • Yongeza kancinci ngexesha kwaye ucofe de ibe sisidlo.
  • Gcina umgubo ongasetyenziswanga ngokukhawuleza efrijini okanye efrijini kuba uya kuhamba ngokukhawuleza ukuba ushiywe ngaphandle.
  • I-almonds i-shelf-stable, kwaye umgubo we-almond awukho, ngoko kuyacetyiswa ukuba ugaye kuphela into efunekayo kwiresiphi.

Ivenkile Ithengiwe

Uninzi lweevenkile zokutya kwezempilo zithengisa umgubo we-almond, kwaye iivenkile ezinkulu ziyawugcina njengoko uye waba yimveliso edumileyo engenagluten. Umgubo opakishweyo kunye nesidlo nazo ziya kuhlazeka emva kokuvulwa kwaye kufuneka zigcinwe efrijini okanye efrijini emva kokuvulwa.


Udidi lweMithi


Ucaphulo

USDA FoodData Central. (2019). Umgubo weAlmond. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/603980/nutrients

I-Anaphylaxis e-UK. (2023). I-Allergy Factsheets (I-Anaphylaxis UK Ikamva eliqaqambileyo labantu abane-allergies eyingozi, umba. www.anaphylaxis.org.uk/factsheets/

Atkinson, FS, Brand-Miller, JC, Foster-Powell, K., Buyken, AE, & Goletzke, J. (2021). Iitafile zamazwe ngamazwe ze-glycemic index kunye ne-glycemic load values ​​2021: uphononongo olucwangcisiweyo. Ijenali yaseMelika yesondlo seklinikhi, i-114 (5), i-1625-1632. doi.org/10.1093/ajcn/nqab233

Ukuqonda i-Egg Substitutes: Yintoni ekufuneka uyazi

Ukuqonda i-Egg Substitutes: Yintoni ekufuneka uyazi

Ngaba ukusebenzisa indawo yeqanda okanye ukutshintshwa kweqanda kukhuselekile kubantu abakwaliwa yiqanda?

Ukuqonda i-Egg Substitutes: Yintoni ekufuneka uyazi

Ababambeleyo kunye noTshintsho

Abantu akufunekanga bacinge ukuba nokuba ikhuselekile ngaphandle kokuba bayifunde ngononophelo ileyibhile.

  • Indawo yeqanda isenokuba namaqanda.
  • Iimveliso ezithatha indawo yeqanda zisenokungabi naqanda.
  • Njonga i ezinye iindlela ebhalwe i-vegan okanye iqanda-free ukuqinisekisa ukuba akukho nanye.

Ababambeleyo banokuqulatha Amaqanda

Izinto ezithatha indawo yamaqanda elulwelo kwivenkile yegrosari iipaseji zobisi zenziwe ngamaqanda. Oku kulandelayo kukho amaqanda kwaye akukhuselekanga kubantu abane-allergies yamaqanda:

  • Ulwelo oluqhelekileyo luthatha indawo yeqanda kwiibhokisi
  • Iibhayi zeqanda
  • Iimveliso ezimhlophe zeqanda

UTshintsho ziindlela ezizezinye eziKhuselekileyo

  • Iimveliso zokutshintsha ezikhethekileyo ezingenamaqanda ziyafumaneka.
  • Zibizwa ngokuba ziindawo zamaqanda e-vegan.
  • Ngokuqhelekileyo zithengiswa kwifomu yomgubo.
  • Ziluncedo ekubhakeni.
  • Azinakusetyenziselwa indawo yamaqanda ekutyeni okufana nequiche.

I-Egg-Free Commercial Replacements

Ngalo lonke ixesha jonga izithako kwileyibhile phambi kokuba uthenge imveliso ethengiswe njengebambela okanye endaweni yayo ukuqinisekisa ukuba ayihlawulelwanga ngokupheleleyo.

  • Ezi mveliso zinokuqulatha i-soy, ubisi, okanye ezinye izinto ezibangela ukutya.
  • I-Vegan - ayinayo imveliso yezilwanyana, ezibandakanya amaqanda kunye nobisi.
  • Imifuno – isenokuba namaqanda njengoko engeyonyama kodwa ayimveliso yezilwanyana.

Ukungazi ngokutya okunamaqanda

Hlala unolwazi ngamaqanda afihlwe kwezinye iimveliso zokutya, ezinje ngeekeyiki, izonka, iipastries, noodles, crackers, kunye neecereals.

  • I-Federal Food Allergen Labeling and Consumer Protection Act ifuna ukuba zonke iimveliso ezipakishweyo zokutya eziqulathe amaqanda njengesithako. Makudweliswe igama elithi iqanda kwileyibhile. (Ukutya kwe-US kunye noLawulo lweziyobisi. 2022)

Ezinye izithako ezibonisa amaqanda kwimveliso ziquka:

  • IAlbumin
  • Iglobhulin
  • I-Lysozyme
  • Lecithin
  • Livetin
  • Vitellin
  • Izithako eziqala nge-ova okanye i-ovo.

Iimpawu zokwaliwa

Iimpawu zinokubandakanya: (John W. Tan, Preeti Joshi 2014)

  • Ukusabela kolusu - i-hives, i-rash, okanye i-eczema.
  • I-Allergic conjunctivitis - ukurhawuzelelwa, amehlo abomvu, anamanzi.
  • I-Angioedema - ukudumba kwemilebe, ulwimi, okanye ubuso.
  • Iimpawu zomoya - ukuphefumla, ukukhohlela, okanye impumlo evuzayo.
  • Iimpawu zesisu - isicaphucaphu, isisu esibuhlungu, isifo sohudo okanye ukuhlanza.
  • Ukusabela okubukhali - okufana ne-anaphylaxis, kunokubangela ukusilela kwenkqubo yamalungu amaninzi.
  • I-Anaphylaxis yimeko engxamisekileyo kwaye ifuna unyango olukhawulezileyo.

Isikhokelo soKutya ukutya, i-Hypersensitivity kunye nokunganyamezeli


Ucaphulo

Ukutya kwe-US kunye noLawulo lweziyobisi. (2022). Ukutya kweAllergen Labeling kunye noMthetho woKhuseleko loMthengi (FALCPA). Ifunyenwe kwi www.fda.gov/food/food-allergensgluten-free-guidance-documents-regulatory-information/food-allergen-labeling-and-consumer-protection-act-2004-falcpa

Tan, JW, & Joshi, P. (2014). Ukwaliwa kwamaqanda: uhlaziyo. Ijenali yezifo zabantwana kunye nempilo yomntwana, i-50 (1), i-11-15. doi.org/10.1111/jpc.12408

Ukuphonononga iiNzuzo zezongezo zePowder eluhlaza

Ukuphonononga iiNzuzo zezongezo zePowder eluhlaza

"Kubantu abanobunzima bokufumana iziqhamo ezininzi kunye nemifuno, ngaba ukubandakanya i-powder eluhlaza okongeziweyo kunokunyusa amanqanaba esondlo sokutya okunokulinganisela?"

Ukuphonononga iiNzuzo zezongezo zePowder eluhlaza

Izongezo zoMda oluhlaza

Ukwanelisa iimfuno zemihla ngemihla zezondlo ngokugqibeleleyo, ukutya okungalungiswanga akunakusoloko kuhlangatyezwa xa ukufikelela kunqongophele okanye ngenxa yezinye izizathu. I-powder supplement eluhlaza yindlela efanelekileyo yokuzalisa izikhewu. Izongezelelo zepowder ezihlaza zisongezelelo semihla ngemihla esinceda ukunyusa i-vitamin, iminerali, kunye ne-fiber intake kunye nokuphucula impilo yonke. I-powders eluhlaza kulula ukuxuba emanzini kunye nesiselo esithandayo okanye i-smoothie okanye ukubhaka kwiresiphi. Banokunceda:

  • Ukwandisa amandla
  • Yondla amajoni omzimba
  • Ukuphucula ukugaya
  • Ukukhuthaza ukucaca kwengqondo
  • Igalelo kumanqanaba eswekile yegazi esempilweni
  • Ukunciphisa umngcipheko wesifo esingapheliyo
  • Ukukhuthaza ukusebenza kwesibindi kunye nezintso

Bazintoni?

  • Izongezelelo ze powder eluhlaza ziintlobo zeevithamini, iiminerali, i-fiber, i-antioxidants, i-phytochemicals, kunye nezinye iikhompawundi ze-bioactive.
  • Zivela kwiziqhamo, imifuno, imifuno, kunye ne-algae ukudibanisa izithako kwi-supplement elula. (UGiulia Lorenzoni et al., 2019)

Amanzi

Ngenxa yokuba uninzi lweepowder eziluhlaza ziquka indibaniselwano yezithako, ubuninzi bezondlo buphezulu. Izongezelelo zomgubo ohlaza zingathathwa njengemveliso yevithamini kunye neeminerali. Ngokuqhelekileyo ziquka:

  • Iivithamini A, C, kunye noK
  • intsimbi
  • Magnesium
  • ikhalsiyam
  • Antioxidants

Ukutya okucetyiswayo kwemihla ngemihla kweevithamini kunye neeminerali kunokuba luncedo kubantu abanofikelelo olulinganiselweyo ekuveliseni okanye abafuna ukongeza kwisondlo sabo ngezondlo ezongezelelweyo.

amandla

I-phytochemicals efunyenwe kwiziqhamo kunye nemifuno ibonakaliswe ukuphucula amanqanaba amandla. Izifundo ngeziphumo zabo ekusebenzeni komzimba kunye nokunyamezela kuye kwaphumela kwiziphumo ezilungileyo. Abaphandi bafumanisa ukuba i-phytonutrients efana ne-powder eluhlaza yanceda ukunyusa amandla, ukuphucula i-agility, ukunciphisa ukuqonda kokukhathala, ukuphucula imemori, kunye nokunciphisa ixesha lokubuyisela. (UNicolas Monjotin et al., 2022)

YeMpilo yeNtloko

Umgubo ohlaza utyebile kwifiber enyibilikayo nenganyibilikiyo, nto leyo enegalelo ekubeni uzive uhluthi kwaye wanelisekile emva kokutya kwaye ibalulekile kukwetyisa okunempilo kunye nokuhamba rhoqo kwamathumbu. Ukutya ukutya okutyebileyo kwefayibha kunxulunyaniswa nolawulo olululo lweswekile yegazi kunye nokuphucula ukwahluka kwe-gut microbiota. Ezi zinto zibalulekile ekugcineni ubunzima bomzimba obunempilo kunye nokunciphisa umngcipheko wesifo esingapheliyo, umzekelo, uhlobo lwe-2 yeswekile. (UThomas M. Barber et al., 2020) I-Phytochemicals, kuquka i-flavonoids, ibonakaliswe ukuba ineempembelelo zonyango kwi-gas, i-bloating, i-constipation, kunye ne-diarrhea ehambelana ne-IBS. Ezinye i-phytonutrients ziye zaboniswa ukunciphisa iimpawu ezithile ze-ulcerative colitis. (UNicolas Monjotin et al., 2022)

Umsebenzi Wenkqubo Yamajoni omzimba

Izongezelelo ze powder eluhlaza zibonise amandla okugcina amajoni omzimba anempilo kunye nokunciphisa ukukrala ngomxholo wabo we-antioxidant. Iipowder eziluhlaza eziqukethe i-seaweed okanye i-algae zizityebi kwi-phytochemical kunye ne-poly-unsaturated fatty acids ezinezakhiwo ze-antioxidant zokunciphisa ukuvuvukala kunye nokuthintela umonakalo oxidative kwiiseli. (Agnieszka Jaworowska, Aliza Murtaza 2022) Uvavanyo olungahleliwe lufumene ukuba isiqhamo, i-berry, kunye nemifuno ye-powder concentrate blend yanciphisa i-oxidation kunye nokunciphisa ukuvuvukala, okubangelwa yi-phytochemicals efumaneka kwiziqhamo kunye nemifuno.UManfred Lamprecht et al., 2013)

Ukuxutyushwa

Isibindi kunye nezintso ngamalungu aphambili okukhutshwa kwendalo. Isibindi sinceda umzimba ukuba ufunxe izondlo ekutyeni okusetyenzisiweyo kwaye sisuse inkunkuma kunye netyhefu ngezintso. (Ithala leencwadi leSizwe loNyango. 2016) Izityalo zixutywe nge-antioxidants kunye ne-phytochemicals ezikhusela isibindi kunye neentso kumonakalo omkhulu wamahhala kunye noxinzelelo lwe-oxidative. (Yong-Song Guan et al., 2015) Izongezo zomgubo oluhlaza zenziwe kwezi zityalo. Xa usela iipowder eziluhlaza, ukuthathwa kwamanzi ngokwemvelo kuyenyuka njengoko umgangatho oqhelekileyo we powder eluhlaza uxutywe kunye ne-8 ukuya kwi-ounces yamanzi.

Ingaba ixutywe, ixutywe, okanye yenziwe i-shake, i-powdered greens yindlela efanelekileyo kwaye efanelekileyo yokufumana i-dose yemihla ngemihla ye-antioxidants, iivithamini, iiminerali kunye nezinye izondlo.


Ukutya kokuPhilisa: Ukulwa nokuQhuba, Yamkela iMpilo


Ucaphulo

Lorenzoni, G., Minto, C., Vecchio, MG, Zec, S., Paolin, I., Lamprecht, M., Metroni, L., & Gregori, D. (2019). Iziqhamo kunye nemifuno yokuNxibelela iSongezo kunye neMpilo ye-Cardiovascular: Ukuphononongwa okuCwangcisiweyo ukusuka kumbono weMpilo yoLuntu. Ijenali yezonyango lweklinikhi, 8(11), 1914. doi.org/10.3390/jcm8111914

Monjotin, N., Amiot, MJ, Fleurentin, J., Morel, JM, & Raynal, S. (2022). Ubungqina beklinikhi beeNzuzo zePhytonutrients kwiMpilo yoLuntu. Izondlo, 14(9), 1712. doi.org/10.3390/nu14091712

Barber, TM, Kabisch, S., Pfeiffer, AFH, & Weickert, MO (2020). IiNzuzo zeMpilo zeFayibha yokutya. Izondlo, 12(10), 3209. doi.org/10.3390/nu12103209

Jaworowska, A., & Murtaza, A. (2022). I-Seaweed Derived Lipids yi-Agent enokuthi i-Anti-Inflammatory Agent: Uphononongo. Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu, 20(1), 730. doi.org/10.3390/ijerph20010730

Lamprecht, M., Obermayer, G., Steinbauer, K., Cvirn, G., Hofmann, L., Ledinski, G., Greilberger, JF, & Hallstroem, S. (2013). Ukongezwa kunye ne-juice powder concentrate kunye nokuzivocavoca kunciphisa i-oxidation kunye nokuvuvukala, kunye nokuphucula i-microcirculation kubasetyhini abatyebileyo: idatha yesilingo esilawulwa ngokungahleliwe. Ijenali yaseBrithani yesondlo, i-110 (9), i-1685-1695. doi.org/10.1017/S0007114513001001

InformedHealth.org [I-Intanethi]. I-Cologne, eJamani: Iziko loMgangatho kunye nokuSebenza ngokuSebenza kwezeMpilo (IQWiG); 2006-. Sisebenza njani isibindi? 2009 Sep 17 [Uhlaziywa 2016 Aug 22]. Ifumaneka kwi: www.ncbi.nlm.nih.gov/books/NBK279393/

UGuan, YS, Yena, Q., & Ahmad Al-Shatouri, M. (2015). Unyango olongezelelweyo kunye nolunye unyango lweZifo zesibindi 2014. Ubungqina obusekelwe kubungqina obuxhasayo kunye nolunye unyango : eCAM, 2015, 476431. doi.org/10.1155/2015/476431

Isishwankathelo seSondlo sembewu kajongilanga

Isishwankathelo seSondlo sembewu kajongilanga

Kubantu abafuna i-snack enempilo ekhawulezayo, ngaba ukongeza imbewu kajongilanga ekutyeni komntu kunokubonelela ngezibonelelo zempilo?

Isishwankathelo seSondlo sembewu kajongilanga

Imbewu kajongilanga

Imbewu kajongilanga sisiqhamo sesityalo sikajongilanga. Ziye zafunyanwa ziqulethe i-antioxidants, iivithamini, kunye neeminerali, ezinokunceda ukugcina impilo ye-immune system, impilo yentliziyo, kunye nokunye. Ukuthatha rhoqo i-snack njenge-snack okanye ukongeza kwiisaladi, i-oatmeal, iimpahla ezibhakiweyo, isaladi ye-tuna, i-pasta, kunye ne-toppings yemifuno inokunceda ukwandisa amanqanaba amandla, ukunciphisa ukuvuvukala, kunye nokuxhasa impilo yomzimba jikelele.

benefits

Imbewu yejongilanga inenzuzo kwimisebenzi eyahlukeneyo yomzimba kwaye ikhusela kwiimeko ezithile zempilo ezingapheliyo. Banganceda koku kulandelayo: (Bartholomew Saanu Adeleke, Olubukola Oluranti Babalola. 2020) (Ancuţa Petraru, Florin Ursachi, Sonia Amariei. 2021)

Ukuvutha

  • Ixabiso le-vitamin E ephezulu yembewu, idibaniswe ne-flavonoids kunye neentlobo ezahlukeneyo zezityalo, zinokunceda ukunciphisa ukuvuvukala.
  • Uphando lubonisa ukuba ukutya imbewu ubuncinane kahlanu ngeveki kunokunciphisa ukudumba kunye nokunciphisa umngcipheko wokuba nezifo ezithile. (URui Jiang et al., 2006)

Heart Health

  • Baphezulu kumafutha anempilo, afana namafutha e-polyunsaturated kunye ne-monounsaturated.
  • Izityalo ze-sterols, okanye iikhompawundi zendalo kwiimbewu zikajongilanga, zinconywa kwiipropati zabo zokunciphisa i-cholesterol. (IYunivesithi yaseWisconsin yezeMpilo. 2023)
  • Idatha ibonisa ukusetyenziswa kukajongilanga kunye nezinye iimbewu kunokuthoba amazinga esifo senhliziyo, uxinzelelo lwegazi oluphezulu, kunye ne-cholesterol ephezulu.

amandla

  • Imbewu inevithamin B, selenium, kunye neprotein, enokunceda ukuqinisa umzimba imini yonke.
  • Ezi zondlo zixhasa ukuhamba kwegazi, ukuhanjiswa kweoksijini, kunye nokuguqulwa kokutya kube amandla.

INkxaso yeNkqubo yoMzimba

  • Imbewu kajongilanga iqulethe iiminerali kunye nezondlo ezifana ne-zinc kunye ne-selenium ezinceda amandla endalo omzimba okuzikhusela kwiintsholongwane kunye neebhaktheriya.
  • Ezi zimbiwa ziguqulela kwiinzuzo ezifana ukugcinwa kwe-immune cell, ukunciphisa ukuvuvukala, ukukhuselwa kosulelo, kunye nokunyuka ngokubanzi kwi-immunity.

isondlo

Akukho mfuneko yokuba umntu ngamnye atye imbewu yejongilanga eninzi ukuze azuze isondlo. Ngaphakathi kukho umxube odibeneyo wamafutha anempilo, i-antioxidants, kunye nezinye izondlo. Ngaphakathi kwe-1-ounce inxalenye yembewu kajongilanga egcadiweyo / ngaphandle kwetyuwa: (ISebe lezoLimo lase-US. 2018)

  • Iikhalori - 165
  • Iicarbohydrates - 7 grams
  • Ifayibha - 3 grams
  • Iswekile - iigram ezili-1
  • Iiprotheni - 5.5 grams
  • Amafutha apheleleyo - 14 grams
  • Isodium - 1 milligrams
  • Intsimbi - 1 milligram
  • I-Vitamin E - 7.5 milligrams
  • I-Zinc - 1.5 milligrams
  • Folate - 67 micrograms

ZeMpilo zeBhinqa

  • Xa kuziwa kwimpilo yokuzala kwabasetyhini, kukho imiba enokuthi imbewu ikwazi ukunceda ukuxhasa.
  • Izixa ezityebileyo zembewu yevithamin E, ifolate, iphosphorus, kunye namafutha asempilweni zibalulekile kuphuhliso lomntwana kunye nempilo kamama.
  • Ukongezelela, i-phytochemicals yembewu inokuxhasa ukugaya kunye ne-immune system, enokuba luncedo ngexesha lokukhulelwa. (AmaZiko eSizwe e-Ofisi yezeMpilo yezoNxibelelwano zokutya. 2021)

ZeMpilo

  • Imbewu kajongilanga inokunceda amadoda afumane iprotheyini yokwakha izihlunu.
  • Njengenye indawo yenyama, ezi mbewu ziqulathe isixa esisempilweni seprotein esekwe kwisityalo ngaphandle kwamafutha agcweleyo okanye i-cholesterol yenyama.
  • Isandla esincinci sibonelela ngesi sondlo kwabo bangayifumani imfuneko ye-potassium yemihla ngemihla. (Ancuţa Petraru, Florin Ursachi, Sonia Amariei. 2021)

Imbewu yeShelled kunye nokufakwa kweTyuwa

  • Imbewu ye-sunflower ngokwemvelo ayinayo imilinganiselo ephezulu ye-sodium, kodwa ihlala ihlanganiswe ngetyuwa eyongezelelweyo enokuthi ibhubhise izibonelelo zabo zondlo.
  • Amaqokobhe adla ngokuqatywa ngetyuwa ukwenzela incasa, kangangoko 70 milligrams nganye 1 ounce imbewu.
  • Iikhalori eziphakamileyo, abantu kufuneka bajonge ukumodareyitha izahlulo kwikota enye yekomityi kunye nokutya iintlobo ezingenatyiwa. (ISebe lezoLimo lase-US. 2018)

Ezinye iindlela zokudibanisa iimbewu kwizidlo

Ezinye iindlela zokongeza imbewu kajongilanga ekutyeni ziquka:

  • Ukuwafefa kwinkukhu okanye kwisaladi ityhuna.
  • Isaladi yokugqoka.
  • Ukufakela i-cereal kunye ne-oatmeal.
  • Ukuzixuba kwi-batter kwizinto ezibhakiweyo, njengeeqebengwana.
  • Ukuzongeza kwivenkile yasekhaya okanye kwigrosari trail mix.
  • Ukugaya imbewu yokugquma umgubo wenyama okanye intlanzi.
  • Ukufefa kwisitya semifuno, i-casseroles, i-stir-fries, kunye ne-pasta.
  • Ibhotela ye-sunflower inokuba yinto engenye ye-peanut okanye enye ibhotela ye-nut.

UkuLungiswa kweMidlalo yokuBala


Ucaphulo

Adeleke, B. S., & Babalola, O. O. (2020). Isityalo sikajongilanga se-oilseed (Helianthus annuus) njengomthombo wokutya: Iinzuzo zesondlo kunye nempilo. Isayensi yokutya kunye nesondlo, 8 (9), 4666-4684. doi.org/10.1002/fsn3.1783

Petraru, A., Ursachi, F., & Amariei, S. (2021). Iimpawu zeZondlo zoVavanyo lweembewu zikajongilanga, i-oyile kunye nekeyiki. Umbono wokusebenzisa i-sunflower Oilcakes njengeSithako esiSebenzayo. Izityalo (i-Basel, eSwitzerland), i-10 (11), i-2487. doi.org/10.3390/plants10112487

Jiang, R., Jacobs, D. R., Jr, Mayer-Davis, E., Szklo, M., Herrington, D., Jenny, N. S., Kronmal, R., & Barr, R. G. (2006). Ukusetyenziswa kwamantongomane kunye nembewu kunye namanqaku okuvuvukala kwisifundo sezizwe ezininzi ze-atherosclerosis. Ijenali yaseMelika ye-epidemiology, i-163 (3), i-222-231. doi.org/10.1093/aje/kwj033

IYunivesithi yaseWisconsin yezeMpilo. (2023). Iinyaniso zempilo kuwe: Izityalo ze-stanols kunye ne-sterols.

ISebe lezoLimo lase-US. (2018). Imbewu, iinkozo zembewu yejongilanga, zomisiwe ezomileyo, ngaphandle kwetyuwa.

AmaZiko eSizwe e-Ofisi yezeMpilo yezoNxibelelwano zokutya. (2021). I-Vitamin E: Iphepha leNgcaciso kuBasebenzi bezeMpilo.

ISebe lezoLimo lase-US. (2018). Imbewu, iinkozo zembewu yejongilanga, zixutywe, zifakwe ityuwa.

Ungazikhetha njani iiBha zeProtheyini eziLungileyo

Ungazikhetha njani iiBha zeProtheyini eziLungileyo

Kubantu abazama ukwenza uhlengahlengiso lwendlela yokuphila esempilweni, ngaba ukongeza iiprotheyini kwiiprotheyini zokutya kwabo kunokunceda ukufikelela kwiinjongo zempilo?

Ungazikhetha njani iiBha zeProtheyini eziLungileyo

Ibha yeProtheni

Imivalo yeeprotheyini ibonelela ngamandla okukhawulezayo phakathi kwezidlo ezinokunceda ukunciphisa umdla kunye nokuphepha ukuzalisa ukutya okunamafutha aphezulu, okupakishwe ngesodium kubantu abazama ukunciphisa umzimba. Banokonyusa ukuthathwa kweekhalori kubantu abafana neembaleki ezizama ukonyusa ubunzima bezihlunu. Imivalo yeeprotheyini inokwahluka ngokwemiba efana nezongezo, iikhalori, amanqatha, iswekile, kunye nezinye izithako. Iileyibhile kufuneka zifundwe ngononophelo; ngaphandle koko, ibha inokuba ngaphezulu kwe-candy bar kune-mini-meal enempilo, enesondlo okanye i-snack. Kubalulekile ukuba ube nombono wokuba ingakanani iprotheyini efunekayo ngosuku ngalunye, kwaye isixa siyahluka ngokuxhomekeke kwizinto ngamnye.

Ingakanani iProtheyini efunekayo

Iprotheyini ibalulekile kwimisebenzi emininzi yomzimba, kodwa umzimba awukwazi ukuvelisa le macronutrient, kwaye kufuneka ivele ekutyeni. Iprotheyini yokutya ichithwa ngexesha lokwetyisa, kwaye iikhompawundi ezaziwa ngokuba zii-amino acids zenziwa:

  • Ezi ziibhloko zokwakha umzimba ozisebenzisayo ukwakha nokugcina izihlunu kunye namalungu.
  • Kubalulekile kwimveliso yegazi, izicubu ezidibeneyo, izilwa-buhlungu, ii-enzymes, kunye neenwele. (UMarta Lonnie, et al., 2018)
  • Njengoko iprotein iyimfuneko ekwakheni izihlunu, iimbaleki okanye abantu abanemisebenzi enzima ngokwasemzimbeni bayacetyiswa ukuba batye ngakumbi.
  • Kuyafana ke nangabafazi abakhulelweyo okanye abancancisayo. (Trina V. Stephens, et al., 2015)
  • Abakhi bomzimba batya iiprotheyini ezingaphezulu kunomntu oqhelekileyo ukuxhasa ukukhula kwezihlunu.

Protein Calculator

  • A ikhaltyhuleyitha evela kwiSebe lezoLimo laseMelika inokunceda ukufumana iimfuno zeprotheyini yemihla ngemihla kunye nezixa ezicetyiswayo zezinye izondlo ezisekelwe kwisondo, ubudala, inqanaba lomsebenzi, kunye nezinye izinto.
  • Iprotheyini eyiyo ithathela ingqalelo ukuba yimalini etyiwayo xa umntu ehleli. Umntu oqhelekileyo uyacetyiswa ukuba atye phakathi kwe-25 kunye ne-35 grams yeprotheni kwisidlo ngasinye. (Emily Arentson-Lantz, et al., 2015)

imithombo

Imithombo etyebileyo yeprotheyini yokutya ibandakanya:

  • Ukutya
  • I inkuku
  • Intlanzi kunye neentlanzi
  • amaqanda
  • Ubisi kunye nezinye iimveliso zobisi

Imithombo yezityalo ibandakanya:

  • Iimbotyi
  • Imifuno
  • ngomane
  • Imbewu
  • Amazimba

Oku kukutya okulula ukukubandakanya kwisondlo esilungeleleneyo, ngoko ke ukutya okuhlukahlukeneyo ngobuninzi obuninzi imihla ngemihla kuya kulinganisa inani elicetyiswayo leprotheni. Iingcebiso kukuhlala kunye nezo zisezantsi kumafutha ahluthayo kunye neekhabhu ezicutshungulwayo kwaye zizityebi kwizondlo. Nangona kunjalo, ukutya iiprotheyini ezininzi kunokubangela iingxaki zezintso. Ke ngoko, abantu abatyekele kwisifo sezintso bayacetyiswa ukuba bathathele ingqalelo iprotein eninzi. (Kamyar Kalantar-Zadeh, Holly M. Kramer, Denis Fouque. 2020)

Yintoni ekufuneka ujonge kuyo

Ukubandakanya iiprotheyini zeprotheyini ekudleni, mhlawumbi njenge-snack ephakathi kwesidlo, njengendlela yokubamba kunye nokuhamba xa kungekho xesha lokutya okupheleleyo, okanye njengenxalenye yesicwangciso sokunciphisa umzimba okanye ukufumana ubunzima, abantu bafuna ukufunda nokuqonda izithako kwiindidi ezahlukeneyo zemivalo ukukhetha ukhetho olunempilo. Ezinye izikhokelo jikelele ekufuneka ziqwalaselwe:

Umxholo weProtheyini

  • Phakathi kwesidlo okanye ngaphambi kwexesha-I-snack yokuzilolonga, khangela ibha kunye ubuncinane ne-20 grams yeprotheni.
  • Imivalo yokutshintshwa kwesidlo kufuneka ibe neegram ze-30 ubuncinane zeprotheni.
  • Okuncinci yindlela yokufumana ezi zikhokelo kuyacetyiswa, njengoko umzimba unokwetyisa kuphela phakathi kwe-20 kunye ne-40 yeegram zeprotheni ngexesha elinye. (UBrad Jon Schoenfeld, uAlan Albert Aragon. 2018)

Uhlobo lweProtheyini

  • Iprotheyini idla ngokuvela kubisi okanye kwimithombo yezityalo.
  • Ezona zixhaphakileyo ziquka amaqanda, ubisi, irayisi, i-whey, i-soy, i-ertyisi, kunye ne-hemp.
  • Abantu abakwaliwayo okanye ababuthathaka kufuneka bakhethe ibha ebandakanya uhlobo lweprotheyini ekhuselekileyo ukuba ingatyiwa.

Calories

  • Kuba ibha yokutya phakathi kokutya, iingcebiso zezo zineekhalori ezimalunga nama-220 ukuya kuma-250.
  • Iprotein bar ethatha indawo yesidlo esipheleleyo ingaba neekhalori ezingama-300 ukuya kuma-400.

amafutha

  • Ishumi ukuya kwi-15 iigrem zamanqatha apheleleyo kwaye akukho ngaphezu kweegram ezimbini zamafutha ahluthayo afanelekileyo.
  • Suka kumafutha angaphiliyo afumaneka kwi-oyile ene-hydrogenated.

ifayibha

  • Ifayibha iyazalisa, ngoko ke ngokukhona ifayibha eninzi, kokukhona kunokwenzeka ukugcina indlala yanelisekile kude kube yi-snack okanye isidlo esilandelayo.
  • Kucetyiswa ukuba ukhethe ezo ziqulathe ngaphezu kwegrama ezintathu ukuya ezintlanu zefiber.

iswekile

  • Ezinye iiprotheyini zeprotheyini zineswekile eninzi njengeelekese.
  • Ezinye zineegram ezingama-30 zeswekile eyongeziweyo.
  • Isixa esifanelekileyo simalunga neegram ezintlanu okanye ngaphantsi.
  • Izimuncumuncu ezenziweyo ezifana ne-erythritol, i-sorbitol, kunye ne-maltitol azikho iinketho ezingcono njengoko zinokubangela ukudumba kunye negesi.

Kunconywa ukusebenzisana nesondlo sokutya ukufumana olona hlobo lusebenzayo ukwenzela ukuba lufakwe kwisidlo somntu ngamnye ukufezekisa nokugcina iinjongo zempilo.


Izondlo ezisisiseko


Ucaphulo

ULonnie, M., Hooker, E., Brunstrom, JM, Corfe, BM, Green, MA, Watson, AW, Williams, EA, Stevenson, EJ, Penson, S., & Johnstone, AM (2018). Iprotheyini kuBomi: Uphononongo lweProtein eFanelekileyo, iMithombo yeZitya eziZinzileyo kunye neMpembelelo kwiSidlo kubantu abadala. Izondlo, 10(3), 360. doi.org/10.3390/nu10030360

Stephens, TV, Payne, M., Ball, RO, Pencharz, PB, & Elango, R. (2015). Iimfuno zeprotheyini zabasetyhini abakhulelweyo abanempilo ngexesha lokukhulelwa kwasekuqaleni nasemva kwexesha liphezulu kuneengcebiso zangoku. Umbhalo wesondlo, i-145 (1), i-73-78. doi.org/10.3945/jn.114.198622

Arentson-Lantz, E., Clairmont, S., Paddon-Jones, D., Tremblay, A., & Elango, R. (2015). Iprotheyini: Isondlo ekugxilwe kuso. I-physiology esetyenzisiweyo, isondlo, kunye ne-metabolism = I-Physiologie appliquee, isondlo kunye ne-metabolism, i-40 (8), i-755-761. doi.org/10.1139/apnm-2014-0530

Kalantar-Zadeh, K., Kramer, HM, & Fouque, D. (2020). Ukutya okuneprotheyini eninzi kuyingozi kwimpilo yezintso: ukukhulula i-taboo. I-Nephrology, i-dialysis, i-transplantation : ukupapashwa ngokusemthethweni kwe-European Dialysis kunye ne-Transplant Association - i-European Renal Association, i-35 (1), i-1-4. doi.org/10.1093/ndt/gfz216

Schoenfeld, BJ, & Aragon, AA (2018). Ingakanani iprotheyini enokusebenzisa umzimba kwisidlo esinye ukwakha izihlunu? Iimpembelelo zokusasazwa kweprotheyini yemihla ngemihla. Ijenali ye-International Society of Sports Nutrition, 15, 10. doi.org/10.1186/s12970-018-0215-1