Ukuzila ukutya
Iklinikhi yangasemva yokuzila ukutya okwethutyana. Kubantu abaninzi, ukuzila ukutya imini yonke kwaye emva koko ube nesidlo sangokuhlwa esilungileyo sesona sicwangciso silungileyo sosuku lokuzila. Isibonelelo esincinci sekhalori ngamaxesha okukhawuleza yi-500-600 calories. Isidlo esisodwa se-calorie engama-500 sinokuba sikhulu kakhulu, kodwa unokukwazi ukufumana ukutya okuncinci ukuba uzama ukusasaza iikhalori ngaphezu kwesidlo sakusihlwa, isidlo sasemini kunye nesidlo sakusasa. Noko ke, inkoliso yamadoda namabhinqa ifumanisa ukuba ukutya nje intwana encinane kuphela kuphilisa indlala okwexeshana yaye eneneni kubenza balambe ngakumbi imini yonke. Ke ngoko okona kulungileyo ukunqanda ukutya kancinci ngeentsuku ezikhawulezayo kwaye ugcine iikhalori zakho de ube nesidlo esipheleleyo esisempilweni.
Ukongeza ekubeni lula kubantu abaninzi, ukuzila ukutya okuNgaphakathi kukwasebenza ngakumbi ekunciphiseni ubunzima, njengoko uya kuba uzilile ixesha elide. Uphando olubuziweyo kwizinto ezichaphazela ukulahleka kwesisindo kwi-5: i-2 yokutya ibonakalise oku. Uhlalutyo lwemibuzo yethu yophando lufumene ukuba ukuzila ukutya ngaphezu kweeyure ze-20 ngosuku olukhawulezayo kukhokelela ekulahlekeni kwesisindo esikhulu kunokuzila ukutya okungaphantsi kweeyure ze-16. Zininzi iinkcazo ezinokwenzeka zenzululwazi zokuba kutheni le nto inokuba njalo. El Paso Chiropractor uDkt Alex Jimenez uchaza kwaye unika ingqiqo kule ndlela yokutya esele ikhona ukususela ekuqaleni kwexesha.
by UGqr Alex Jimenez | Ukutya, Ukuzila ukutya, WeMpilo yeNdalo, Ukuhla ukusinda, Ukuphila
Kubekho iingxoxo ezininzi malunga nezibonelelo zokuzila ukutya okuphakathi (IF) kuluntu mva nje. UPaul Jaminet ukhankanya indima yayo ekusebenzeni kwemetabolism kunye nendima yayo ekomelezeni amajoni omzimba. Kwinoveli yakhe, i-Health Diet, uxoxa ngendlela u-IF enokuba luncedo ngayo kwabo bazama ukunciphisa umzimba, phakathi kwezinye izibonelelo.
Ukuzila ukutya okwethutyana yindlela yokutya apho ujikeleza phakathi kwamaxesha okutya kunye nokutya. Ayichazi nantoni na malunga nokutya okufuneka kutyiwe, kodwa endaweni yoko kufuneka kutyiwe nini. Kukho iindlela ezininzi ezahlukeneyo zokuzila ukutya, zonke ezo zahlula iintsuku kunye neeveki kumaxesha okutya kunye namaxesha okuzila ukutya.
Uninzi lwabantu luyazila ukudla; yonke imihla, ngelixa belele. Ukuzila ukutya kudla ngokuba lula njengokuzolula oko. Unako ukusela amanzi, ikofu, itiye kunye nezinye iziphuzo ezingenayo i-caloric, nangona kungekho kutya kuvunyelwe ngexesha lokuzila ukutya. Ezinye iindlela zokuzila ngokukhawuleza zivumela ukutya okuncinci okunekhalori ephantsi . Ukuthatha izongezelelo kuvunyelwe ngokubanzi ngelixa uzila ukutya, okoko nje kungekho khalori kuzo.
Ngokwembono yendaleko, ukuzila ukutya okwethutyana kube yimeko eqhelekileyo yemicimbi. Kwakungekho ndawo zokutyela, kungekho venkile zithengisa ukutya okanye iivenkile ezithengisa ukutya, kwaye ukutya bekungafumaneki lula okanye kulula ukukufumana njengoko kunjalo namhlanje. Kwaye kwakungekho ziwotshi, ikhefu lesidlo sasemini, iinkqubo okanye uhlobo lolwakhiwo kunye nenkqubo esinayo kwihlabathi lanamhlanje. Oku kuthetha ukuba kunokwenzeka ukuba ookhokho bethu be-paleo babeneentsuku xa babedla ngokukhawuleza okanye bengadli, kwaye mhlawumbi bahamba iiyure ezili-12-16 phakathi kokutya rhoqo.
Ke ngoko, ngelixa ukuzila ukutya okwethutyana kuyinxalenye yelifa lethu, kwaye kunokuba luncedo kwiimeko ezithile, Akukholelwa ukuba sisicwangciso esifanelekileyo kuye wonke umntu. Ngoba? Ngenxa yokuba amanqanaba e-cortisol anokunyuswa ngenxa yokuzila ukutya. Enye yeempembelelo ze-cortisol kukuba inyusa i-glucose yegazi. Kumntu onobunzima bokulawulwa kweglucose yegazi, ukuzila ukutya kunokubenza babe mandundu.
Oku kuye kwabonwa kwakhona kunye nezigulane ezininzi. Izigulana ezininzi zinokungalingani kweswekile yegazi. Kwaye ngokuqhelekileyo ayilulanga nje ngokuba "ishukela ephezulu yegazi" okanye "ishukela legazi eliphantsi". Bahlala benendibaniselwano yazo zombini (i-hypoglycemia esebenzayo), okanye iipateni zeswekile yegazi ezingaqhelekanga ezithi, ngaphandle, zingenzi ngqiqo kangako. Aba bantu okwangoku abatyi i-Standard American Diet. Uninzi lwabo lukwi-paleo-type okanye i-low-carb dietplan. Ukanti banemiba yeswekile yegazi.
Kwezi meko, i-cortisol dysregulation phantse isoloko ingunobangela. Nanini na ezi zigulana zizama ukuzila ukutya, ulawulo lwabo lweswekile yegazi luba mandundu. Kuye kwaphawulwa rhoqo ukuba ukufundwa kweswekile yegazi kwi-90 kunye nakwi-100 ephantsi irekhodwa ukusuka ekuzileni, nangona badla i-carb ephantsi, i-paleo-type diet.
Yiyo loo nto ukuzila ukutya okwethutyana kaninzi akukhuthazwa kwabo banemiba yolawulo lweswekile yegazi. Endaweni yoko, kucetyiswa ukuba batye rhoqo iiyure ezingama-2-3. Oku kunceda ukugcina iswekile yegazi ezinzileyo emini kwaye ikhusela i-cortisol kunye nezinye iihomoni zoxinzelelo ezifana ne-epinephrine kunye ne-norepinephrine ekubandakanyekeni. Xa izigulana ebezizila ukutya kwaye zifumana iswekile ephezulu yegazi zitshintshela ekutyeni ngale ndlela, amanani eswekile yegazi ahlala ekhawuleza.
Kukho imbono ephikisanayo malunga nokuba ukutya rhoqo kwiiyure ezi-2-3 "kuqhelekileyo" kwimbono yendaleko. Kodwa akukho nokuqhuba kwitrafikhi okanye ukuhlala kude kube ngu-2:00am kuFacebook. Ayisiyo isethi yemithetho, nangona itemplate ye-paleo ikhona ukusikhokela. Oku kufanele ukuba kube sisikhumbuzo sokuba akukho “isayizi enye ilingana nayo yonke” xa kuziwa kukhathalelo lwempilo. Unyango oluyimpumelelo luxhomekeke ekujonganeni nabo kunye nokuchonga iindlela ezisisiseko.
Ubungakanani beenkcukacha zethu zikhawulelwe kwi-chiropractic kunye nokulimala kwemigudu nemiqathango. Ukuze uxoxe ngokukhetha kwimiba, nceda ukhululeke ukucela uDkt Jimenez okanye uqhagamshelane nathi 915-850-0900 .
NguDkt Alex Jimenez
Imixholo eyongezelelweyo: Ubungakanani
Impilo kunye nokuphila kakuhle kubalulekile ekugcineni ukulinganisela kwengqondo kunye nomzimba emzimbeni. Ukutya ukutya okunokulinganisela kunye nokuthatha inxaxheba kwimisebenzi engokwenyama, ukulala ixesha elinempilo ngokuqhelekileyo, ukulandela iziphumo ezingcono zezempilo kunye neempilweni zokugcina unokukunceda ekugcineni ulondoloze impilo yonke. Ukutya ezininzi iziqhamo nemifuno kunokuhamba ixesha elide ekuncedeni abantu ukuba baphile.
by UGqr Alex Jimenez | Ukutya, Ukuzila ukutya, WeMpilo yeNdalo, Ukuhla ukusinda, Ukuphila
Ukuzila ukutya okungapheliyo akusiyo ukutya, kodwa inkqubo yokutya emele ikhawulezise ukulahleka kwamafutha kunye nokuphuhliswa kwemisipha xa kuthelekiswa neeshedyuli zokutya eziqhelekileyo. Kukhuthazwa ngokuyinhloko kuluntu lwezenzululwazi, nangona kunjalo, akukho uphando lwezenzululwazi (ngoFebruwari 2014) abaye baqinisekisa ukuzila ngokukhawuleza ukufumana imisipha ngelixa belahlekelwa ubunzima.
Ngokuthintelwa kwe-metabolic, ukuzila ukutya okwethutyana kunokukhokelela ekunciphiseni ubunzima. Kuphononongo lwakutsha nje (i-Varady, i-2011) kunye nolingo lweklinikhi lwamva nje (Harvie et al., 2011), ababhali abaninzi bagqibe kwelokuba ukuzila ukutya okwethutyana kunye nokuthintelwa kwekhalori yemihla ngemihla kuyasebenza ngokulinganayo ekukhuthazeni ukwehla kobunzima bobunzima kunye nabantu abatyebe kakhulu. Akukho phando olwenziweyo ukuza kuthi ga ngoku kunye neembaleki ezifuna ukugcinwa kwamandla, ubungakanani bemisipha kunye nomsebenzi.
Indlela yokuZila ngokukhawuleza kunye neNkxaso yezeNzululwazi
Kukho iindlela ezininzi ezicetyisiweyo zokuzila ukutya okwethutyana, ukusuka ekutsibeni isidlo esinye yonke imihla ukuya kutya yonke enye imini. Uninzi lwezi zidlo zikhuthazwa ngamaphepha ewebhu, iiblogi, kunye neencwadi ezipapashwe ngabathandi bomthambo kunye nokutya.
Ukuza kuthi ga ngoku, kungakhathaliseki ukuba intengiso igxininisekile yokuzila ngokukhawuleza kuluntu lweembaleki, kukho nje ezimbalwa ezilawulwa kakuhle, uphando lwezenzululwazi oluphonononga imiphumo yokuzila ngokukhawuleza ekubunjweni komzimba kunye nokusebenza kwiimbaleki. Okwangoku, uninzi lobungqina bezenzululwazi ngezibonelelo zempilo zokuzila ukutya ngokukhawuleza zifikile kwizifundo zezilwanyana (i-Longo kunye noMattson, i-2014) kunye nemiphumo engafunekiyo yokuzila ngokukhawuleza ivela kwiimbaleki zamaSilamsi kulo lonke iRamadan (uphononongo: (Chaouachi et al., Ngo-2009), zombini zinamandla athintelweyo ukuba ziguqulelwe kuluntu lwezemidlalo.Nangaphezulu nangaphezulu uphando lwabantu luye lwenziwa ukuqinisekisa amabango afunyenwe kwizilwanyana, uphando oluninzi lube nezigulane ezinezigulo ezithile okanye imeko (umz. I-Rheumatoid arthritis, Uxinzelelo lwegazi, kunye nokutyeba kakhulu) kunokuba kubantu abasempilweni, abanamandla.
Ukufana Phakathi Kwezicwangciso
Iindlela ezahlukeneyo zokuzila ngokukhawuleza zikholisa ukugxininisa ukungafani kwazo (kwaye ngoko kufunwa ukongama) nangona kunjalo, kukho ukufana okuninzi. Phakathi kweenzuzo zendlela yokulawula i-caloric kukuba ivumela abantu. Endaweni yokudibanisa "umnqweno wokutya" kunye "noloyiko" okanye "ukufuna" (Ganley 1989), "indlala" ithiyori inokuthi idityaniswe ngokutsha "nokuphumelela" okanye "ikratshi", okanye ukugxothwa nje.
Ngokwenyani, nangayiphi na indlela, kukho ixesha elibalulekileyo lotshintsho malunga neeveki ezi-3-6 apho umzimba kunye nengqondo yomntu ziqhelana neshedyuli entsha yokutya (uLongo noMattson, 2014). Eli xesha linokungakhululeki kakhulu, njengoko ukutya okuthintelweyo kwakunxulunyaniswa nendlala enkulu, ukucaphuka, ukuphulukana namandla, ukulahleka kwe-libido, kunye nezinye iziphumo ebezingalindelekanga (Dirks and Leeuwenburgh 2006; Johnstone 2007; Heilbronn, Smith, et al. 2005) ). Xa umzimba uqhelile, nangona kunjalo, amanqanaba endlala anokuncipha kwaye isimo sengqondo sinokuthandeka ngakumbi xa kuthelekiswa nangaphambi kokuba inkqubo iqale. Umoya ophakamileyo kunye nokunciphisa indlala kwi-caloric yokutya okunciphisayo kuphawulwe kwezinye (Wing et al. 1991) nangona kungekhona bonke (ex. (Heilbronn, Smith, et al., 2005) uphando.
Ukuzila ukutya okwethutyana asiyonkqubo yokuncipha kobunzima ngokweemeko; kuphela ukuba iikhalori zithintelwe umntu uya kuncipha. Nangona ukuzila ukutya okwethutyana yindlela enye yokunciphisa ukuthathwa kweekhalori ezipheleleyo ukuphumeza ukwehla kobunzima (Varady et al., 2009; Varady, 2011; Harvie et al., 2011), akukhange kubekho zifundo ukuza kuthi ga ngoku kubadlali ababeka phambili ukugcinwa kwe ubungakanani bemisipha kunye namandla. Enyanisweni, kukho iimbono eziphikisanayo malunga nokuba ukulinganiselwa kwe-caloric okwethutyana. Isithintelo sekhalori yemihla ngemihla eyona nto igcina ubunzima bemisipha (Varady, 2011; Johnstone, 2007).
Zonke ezi ndlela zigxininisa ukubaluleka komgangatho wesondlo sokutya okutyiwayo. Izakhamzimba ezifana nefayibha, amafutha, iiprotheyini, iivithamin, kunye neeminerali zibalulekile kwimpilo entle kwaye, ngenxa yokuba izondlo azityiwa ngelixa uzila ukutya, zibaluleke ngakumbi xa uqhawuka ngokukhawuleza. Ukongeza, ukusela amanzi amaninzi kuye kwakhuthazwa ukuba bahlale be-hydrated kunye nokunciphisa indlala. UJohn Berardi we-Precision Nutrition (bona "Olunye ulwazi") ivumela umgubo oluhlaza, iti eluhlaza, kunye ne-branched chain amino acids ngexesha lakhe elikhawulezayo, kodwa akwaziwa ukuba ezi zongezo ziwuchaphazela njani umdla wokutya, amanqanaba amandla, ukudityaniswa kwezihlunu / ukophuka, okanye iingenelo jikelele ukuzila ukutya okwethutyana.
Ukuzilolonga kunye nokuzila ukutya okwethutyana
Zonke iindlela zokuzila ngokukhawuleza zinokonakalisa impumelelo yeembaleki ngenxa yezizathu ezininzi. Ukuqala, izidlo ezikufutshane nomsebenzi wakho zibalulekile ekusebenzeni kakuhle, ukuphilisa, kunye nokuzuza kwemisipha (Aragon kunye neSchoenfeld, 2013). Okwesibini, uvakalelo olukhulu lokutya lunokuthintela ukuthotyelwa ukongezelela ekwandiseni amandla okutya ngokugqithisileyo xa kufumaneka (ooKhetshe neGesi, ngo-1998). Ngaphandle kokukholelwa rhoqo ukuba uya kutshisa amanqatha amaninzi ukuba usebenzisa ngelixa uqinisa, ukwenza umthambo we-aerobic kwimeko yokuzila akukhuthazwa (uphononongo: (Schoenfeld 2011)). Okwenyani:
- Ukwenza umthambo we-aerobic emva kokutya i-carbohydrates akuthinteli i-fat oxidation (Febbraio et al., 2000; p Bock et al., 2008),
- Ukwenza umthambo we-aerobic ngokukhawuleza kuya kukhuthaza ukunciphisa ubunzima be-muscle, ekubeni imisipha iya kutshiswa ukuze ibe namafutha (i-Lemon kunye ne-Mullin, i-1980),
- Ukuzilolonga ngexesha lokuzila ukutya kaninzi akubangeli umthambo ofanelekileyo. Ngokwahlukileyo, ukuba namandla afumanekayo ngokukhawuleza kuya kuvumela ukusebenza kakuhle okuya kutshisa iikhalori ezininzi ngokubanzi kwaye kukhokelela kwiinzuzo ezinkulu (Loy et al., 1986; Schabort et al., 1999),
- Ukuzivocavoca kwimeko yokuzila ukutya, i-feed state iyanciphisa ibhalansi e-static kunye ne-dynamic kwaye inokunyusa umngcipheko wokulimala (uJohnson noLeck, i-2010).
Kukho amaphononongo ambalwa atyala imali kwiziphumo zokwenza uqeqesho lokuxhathisa kwi- fasted vs. Fed state, kodwa kucingelwa ukuba amanqaku afanayo abambe inyaniso.
Ukuzila ukutya okwethutyana kucebisa ukuba utye ubuncinci i-5 grams BCAAs ngaphambi kokuzilolonga xa usenza umthambo ngexesha lakho lokuzila ukutya. Akukho bungqina bungqinayo elo bango, nangona le bolus ye-BCAAs egazini lakho ihamba ngokwethiyori inokunceda ukugcina iprotein yezihlunu kulo lonke ixesha lokuzilolonga. Kolunye uphononongo, ukufakwa kwe-BCAA ngaphambi kokuzilolonga kwindawo yokuzila ukutya kusilele ekuphuculeni ukusebenza kwiseti enye yabantu kuvavanyo lokuzilolonga olulinganiselweyo (Varnier et al., 1994). Ukuze ukwazi ukonwabela isidlo esipheleleyo esingaba ngabaxhasi basemva kokuzilolonga bakwacebisa ukuba ucwangcise ishedyuli yakho, kodwa bakholisa ukukugatya ukubaluleka kokutya kwangaphambi kokuzilolonga.
Njengoko ubona, zonke iinkqubo zokutya zabelana ngomxholo oqhelekileyo wokwahlula ixesha "lokuzila" kunye "nokutya". Kuba akukho ndlela enye eyona ilungileyo iinguqulelo ezininzi zezo zidlo zikhona. Ngaphaya koko, abanye abantu abazama ukuzila ukutya basebenzisa iindlela ezixubeneyo zangoku ukuze bafumane ubuchule obuphumelelayo.
Okona kubaluleke kakhulu, ukuzila ukutya okuphakathi akucetyiswa kubafazi abakhulelweyo, abafazi abancancisayo, abantu abanesifo seswekile, okanye abanye abantu abanqwenela ukulawula ngokusondeleyo iswekile yegazi. Ukongeza, akukhange kubekho sifundo malunga nabathathi-nxaxheba abanobunzima obungaphantsi, abadala kakhulu, okanye abancinci kakhulu.
Ubungakanani beenkcukacha zethu zikhawulelwe kwi-chiropractic kunye nokulimala kwemigudu nemiqathango. Ukuze uxoxe ngokukhetha kwimiba, nceda ukhululeke ukucela uDkt Jimenez okanye uqhagamshelane nathi 915-850-0900 .
NguDkt Alex Jimenez
Imixholo eyongezelelweyo: Ubungakanani
Impilo kunye nokuphila kakuhle kubalulekile ekugcineni ukulinganisela kwengqondo kunye nomzimba emzimbeni. Ukutya ukutya okunokulinganisela kunye nokuthatha inxaxheba kwimisebenzi engokwenyama, ukulala ixesha elinempilo ngokuqhelekileyo, ukulandela iziphumo ezingcono zezempilo kunye neempilweni zokugcina unokukunceda ekugcineni ulondoloze impilo yonke. Ukutya ezininzi iziqhamo nemifuno kunokuhamba ixesha elide ekuncedeni abantu ukuba baphile.
by UGqr Alex Jimenez | Ukutya, Ukuzila ukutya, WeMpilo yeNdalo, Ukuhla ukusinda, Ukuphila
Nangona inyaniso inotyekelo lokugqwethwa lixesha, utyekelo lokutya nokwenza umthambo luvela kwinzululwazi. Iingenelo zibaxiwe. Iingozi azijongelwa phantsi. Ngeli xesha isayensi ithatha isihlalo esingasemva kwintengiso.
Umntu akufuneki ajonge kude kunomkhwa ovelayo wokuzila ukutya okwethutyana ukuze kube ngumzekeliso ophambili. Abameli bokuthatha ikhefu ekutyeni, ukuya kuthi ga kwiiyure ezingama-24 ngeveki, bayichaza njengendlela ekhuselekileyo nesebenzayo yokuphucula impilo kunye nokuba sempilweni. Loo myalezo uye wafikelela ezindlebeni ngakumbi nangakumbi.
“Okwangoku, sikwixesha elibalulekileyo lokuzila ukutya,” utshilo uBrad Pilon, ingcali ngokuzila ukutya ngamaxesha athile kunye nombhali wenoveli ethi Yitya Stop Eat. "Iya ithandwa kakhulu."
Ukuzila ukutya okwethutyana: Zazi iinyani
Oku kunokuba kudume kakhulu, enyanisweni, ukuba ihambela kwindawo enentsingiselo, ibonisa uPilon. Kwaye ukuba into ethile iba yifashoni, okwethutyana nje elingephi nangona ithandwa kakhulu, kudla ngokulandela iingxaki ezininzi. Enye, uthi, iingcali zezondlo kunye noogqirha abaninzi banotyekelo lokugxotha iifashoni esandleni. Ke abathengi kunye nezigulana zabo, ngelixa bekhuselwe kumabango abavangeli bokutya abanenzondelelo egqithisileyo, banokuphulukana nezibonelelo zokuzila ukutya.
Ukanti enye inkxalabo yeyokuba abakhuthazi bokuzila ukutya okwethutyana baya, mhlawumbi bengenzi ngabom, bakhuthaze ukuziphatha okugqithisileyo, njengokuzinkcinkca ngotywala. Oku kubonakala kwiifoto ezihamba namanqaku amaninzi amatsha amva nje malunga "nokutya okukhawulezayo" okanye "kwi-5: 2 yokutya." Rhoqo, babonisa abantu abatya ukutya okuninzi okunekhalori ephezulu, okunamafutha amaninzi, okufana neehambhega, iifries zasefrentshi kunye nekeyiki. Oku kuthetha ukuba, ukuba uzila ukutya iintsuku ezimbini ngeveki, uyakwazi ukutya kakhulu kwezi ntsuku zintlanu ziseleyo.
Akunjalo, thetha abaxhasi abaphakathi kokuzila ukutya. Ukuthatha kwabo ukuzila ukutya okwethutyana: yitya ngengqiqo ixesha elininzi, ungatyi nto kangangexesha elide rhoqo, ukwanelisa kuphela ngamaxesha athile (mhlawumbi kanye ngeveki, chaza, “ngosuku lokuqhatha” olumiselwe kwangaphambili). Kukho uphononongo, bathi, ukuxhasa iingenelo zempilo ngobulumko.
Kukho ngokwenene iqela elikhulu lophando lokuxhasa izibonelelo zempilo zokuzila ukutya, nangona uninzi lwayo luqhutywe kwizilwanyana, kungekhona abantu. Sekunjalo, imiphumo iye yathembisa. Ukuzila ukutya kuye kwaboniswa ukuphucula i-biomarkers yokugula, ukunciphisa uxinzelelo kunye nokugcina imemori kunye nomsebenzi wokufunda, ngokusekelwe kuMark Mattson, umphandi ophezulu kwiZiko leSizwe lokuguga, inxalenye ye-US National Institutes of Health. UMattson uphande ngezibonelelo zempilo zokuzila ukutya okwethutyana kwinkqubo ye-cardiovascular system kunye nengqondo kwiigundane, ikwaze “nezifundo zabantu ezilawulwa kakuhle” ebantwini “kuzo zonke i-assortment of body mass indexes” (J Nutr Biochem 2005; 16:129– 37).
Kukho iithiyori ezininzi malunga nokuba kutheni ukuzila ukutya kunika izibonelelo zomzimba, utshilo uMattson. "Eyona nto siye saphanda ngayo kakhulu, kwaye sayila iimvavanyo zokuvavanya, yingcamango yokuba ngexesha lokuzila ukutya, iiseli ziphantsi koxinzelelo oluncinci," utsho. "Kwaye basabela kuxinzelelo ngokuguquguqukayo ngokunyusa amandla abo okujongana noxinzelelo olongezelelekileyo kwaye, mhlawumbi, nokumelana nokugula."
Nangona igama elithi “uxinzelelo” lidla ngokusetyenziswa ngendlela engafanelekanga, ukurhafisa umzimba nengqondo kuneengenelo. Qwalasela umthambo, ogxininisa ngakumbi izihlunu kunye nenkqubo yentliziyo. Logama nje unika umzimba ixesha lokuchacha, uya kukhula womelele. "Kukho ukufana okukhulu phakathi kwendlela iiseli ezisabela ngayo kuxinzelelo lokuzilolonga kunye nendlela iiseli ezisabela ngayo ekuzileni kwangaphakathi," utshilo uMattson.
UPhando oloNgezelelweyo: Ukuzila ukutya okwethutyana
UMattson uye wanikela kuphando olongezelelweyo oluninzi malunga nokuzila okungapheliyo kunye nokunciphisa i-caloric. Kwesinye, abantu abadala abatyebileyo abane-asthma ephakathi badla kuphela i-20% ye-calorie yabo eqhelekileyo yokutya ngezinye iintsuku (i-Free Radical Bio Med 2007; 42: 665-74). Abathathi-nxaxheba ababambelele ekutyeni balahlekelwe yi-8 ekhulwini lobunzima bomzimba wabo bokuqala kwiinyanga ezisibhozo. Baye bafumanisa ukuhla kweempawu zoxinzelelo lwe-oxidative kunye nokudumba, kunye nokuphuculwa kwezikhombisi ezininzi kunye neempawu ezinxulumene ne-asthma.
Kwesinye isifundo, uMattson kunye noogxa baphande ngemiphumo yokunciphisa amandla kunye nokuqhubekayo ekulahlekeni kwesisindo kunye neentlobo ezahlukeneyo zezinto eziphilayo (ezifana neemeko ezifana nomhlaza wesifuba, isifo sikashukela kunye nesifo senhliziyo) phakathi kwabasetyhini abancinci (Int rheumatoid arthritis 2011; 35: 714- 27). Baye bafumanisa ukuphucula ukwehla kobunzima, ubuntununtunu be-insulin kunye nezinye i-biomarkers zempilo ukuba uthintelo lwalusebenza njengoluthintelo oluqhubekayo.
UMattson uye waphanda ngezibonelelo ezikhuselayo zokuzila ukutya kwii-neurons. Ukuba awutyi iiyure ezili-10 ukuya kwezili-16, ngoko umzimba wakho uya kufuna amandla, kwaye iiasidi ezinamafutha ezibizwa ngokuba zii-ketones mhlawumbi ziya kukhutshelwa egazini. Kuye kwaboniswa ukukhusela imemori kunye nokufunda ithi iinkqubo zesifo engqondweni, kunye noMattson.
Kodwa mhlawumbi akukho nto ingako ukuba ukuzila okudala izibonelelo zempilo, ngokwe-se, ngenxa yokuba isiphumo sokuncipha kwekhalori yokutya (ukuba, ngamanye amazwi, awutyi kakhulu ngeentsuku zokuzila ukutya, ezinokubangela i-caloric surplus endaweni yoko. kunentsilelo). Oko kubonakala, ubuncinane, kuyinyaniso ekunciphiseni izifo ezifana nomhlaza kwiigundane, ngokutsho kukaDkt Stephen Freedland, uprofesa onxulumene ne-urology kunye ne-pathology kwi-Duke University Medical Centre eDurham, eNorth Carolina.
"Ukuthintelwa kwe-caloric, ukungondleki ngaphandle kokungondleki, yindlela kuphela yokuhlola eboniswa ngokuqhubekayo ekwandiseni ixesha elide kwiimodeli zezilwanyana," i-Freedland kunye noogxa bachazwe kwisifundo malunga nemiphumo yokuzila ngokukhawuleza ekukhuleni komhlaza we-prostate kwiigundane (i-Prostate Cancer Prostatic Dis 2010; 13 : 350–5). Ukususela kwisifundo, iigundane zazizila ukutya kabini ngeveki kwiiyure ze-24, kodwa zavunyelwa ukuba zitye ngokukhululeka. Ebudeni beentsuku, iimpuku zidla kakhulu. Abazange banciphise umzimba. Ukuzila ukutya okwethutyana usebenzisa imbuyekezo yokutya kakhulu "akukonyusanga impumelelo yempuku kwaye akuzange kulibazise ukukhula kwethumba," uphononongo lwaqukumbela.
Ukuphucula impilo, injongo kufuneka ilahle ubunzima ngokunciphisa inani elipheleleyo leekhalori ezisetyenzisiweyo, ibonisa i-Freedland, kunokuba igxininise ukuba ezo khalori zidliwe. “Ukuba [awu]tyi iintsuku ezimbini ngeveki, kwaye uthintele into oyityayo ezinye iintsuku ezintlanu, uya kuncipha. Yenye indlela yokunciphisa umzimba,” utshilo. Andiqinisekanga ukuba isebenza ngcono kunokucutha kancinci iintsuku ezisixhenxe ngeveki.
Abantu kufuneka bathandabuze iincwadi ezibhalelwe abantu abaninzi ezichaza isayensi emva kokuzila ukutya okanye enye indlela yezempilo, ”utshilo. Enye injongo yokubhala inoveli yentengiso yabathengi, emva kwayo yonke loo nto, iya kuba kukuthengisa iikopi ezininzi kangangoko unako. Ababhali badla ngokuveza ubungqina, ngelixa bengazihoyi iinyani kunye nefuthe labo. "Kuninzi ukujikeleza xa ubhala incwadi."
Ubungakanani beenkcukacha zethu zikhawulelwe kwi-chiropractic kunye nokulimala kwemigudu nemiqathango. Ukuze uxoxe ngokukhetha kwimiba, nceda ukhululeke ukucela uDkt Jimenez okanye uqhagamshelane nathi 915-850-0900 .
NguDkt Alex Jimenez
Imixholo eyongezelelweyo: Ubungakanani
Impilo kunye nokuphila kakuhle kubalulekile ekugcineni ukulinganisela kwengqondo kunye nomzimba emzimbeni. Ukutya ukutya okunokulinganisela kunye nokuthatha inxaxheba kwimisebenzi engokwenyama, ukulala ixesha elinempilo ngokuqhelekileyo, ukulandela iziphumo ezingcono zezempilo kunye neempilweni zokugcina unokukunceda ekugcineni ulondoloze impilo yonke. Ukutya ezininzi iziqhamo nemifuno kunokuhamba ixesha elide ekuncedeni abantu ukuba baphile.
by UGqr Alex Jimenez | Ukutya, Ukuzila ukutya, WeMpilo yeNdalo, Ukuhla ukusinda, Ukuphila
Ucwaningo luye lwabonisa ukuba ukunciphisa ukusetyenziswa kweekhalori eziqhelekileyo, ngokuqhelekileyo yi-30 ukuya kwi-40 yepesenti, kwandisa ubude beminyaka yesithathu okanye ngaphezulu kwizilwanyana ezininzi, kubandakanywa izimpukane zeziqhamo, i-nematodes kunye neentonga. Kodwa ijaji ihlala ingaphandle, xa ifika kwikhalori yokuvalwa kwezilwanyana kunye neziqu.
Nangona uphando oluthile luye lwacetyiswa ukuba ii-primates ezidlileyo ziphila ixesha elide, uphando luphelile ukuba ukuthintela akudluli ixesha elide lokuphila kwezinye iintlobo zeenkawu. Icandelo leenkcukacha liqinisekisa ingcamango yokuba ukunciphisa ukutya okunciphisa ingozi yezifo eziqhelekileyo kwiminyaka yobudala kunye nokwandisa ixesha lobomi obuchithwe kwimpilo entle, nangona uphando luphetha ukuba ukuthintela akuncede abantu baphile ixesha elide.
Ukuba kuphela umntu onokubanga loo macebo ngaphandle kokulamba lonke ixesha. Kwiminyaka yakutshanje abaphandi baye bagxila kwisicwangciso esaziwa ngokuzila ukutya ngokukhawuleza njengento ethembisayo yokunqandwa kwekhalori.
Ukuzila ukudla okuqhelekileyo, kubandakanya yonke into ekudliwayo kwemihla ngemihla yokunqumla isidlo okanye i-2 kwiintsuku ezithile zeveki, inokukhuthaza uninzi lweenzuzo zezempilo ezingafanelanga ukuphazamiseka kwezithintelo zezorori. Iingcamango zokuzila ngokukhawuleza zithandeka kubantu kuba umntu engadingi ukulahla ukuzonwabisa. Uphononongo lubonisa ukuba iigundane zihlala ixesha elide njengoko iinkozi zidla ukutya zonke iimitha ezidla iikhalori ezimbalwa kunokuba ziqheleke.
Uhlalutyo lwe mouse lwe-2003 olulawulwa nguMark Mattson, intloko yeSizwe soLuntu kwi-lab ye-neuroscience lab, iigundlo ezazizila ukudla rhoqo ziphilile ngamanyathelo athile kunamazinga aphethwe ngumlinganiselo wekhalori rhoqo; baye bancitshisa amazinga e-glucose kunye ne-insulin egazini labo, ngokomzekelo, okwakubonisa ukunyuka kwengqondo kwi-insulin kunye nomngcipheko omncinci wesifo sikashukela.
Ukutya kokuQala
Iinkonzo sele zithi ukuzila ukudla kulungile kumphefumlo, kodwa izibonelelo zayo zomzimba zazingaziwa kwada kwada kwii-1900 zakuqala, xa oogqirha baqala ukucebisa ukuba baphathe iingxaki ezahlukahlukeneyo, ezifana nesifo sikashukela, ukukhuluphala nokuhlutha.
Uphando oludibeneyo malunga nokukhawulwa kwekhalori lukhutshwe kwi-1930, emva kweNyuvesi yaseConell isondlo sokutya, u-Clive McCay ufumene ukuba iifos ezityhila kwixesha elidlulileyo lokutya ngexesha elidala lihlala ixesha elide kwaye zazingenakukwazi ukuvelisa umdlavuza kunye nezinye izifo njengoko zikhulile, xa zithelekiswa nezilwanyana ezadla ngokuthanda. Uphando lwekhalori ukuvalwa kunye nokuzila ngokukhawuleza kwandlulela kwi-1945, xa iYunivesithi yaseChicago izazinzulu zithi ukunyusa okunye okunye kwandisa ixesha lokuphila kwamagundane ngokungathi kusetyenziswe iimvavanyo zeMcCay. Ukongezelela, ukuzila okukhawuleza "kubonakala kukulibazise ukuphuhliswa kweziphazamiso ezibangela ukufa," abaphengululi beChicago babhala.
Kwiminyaka emashumi ezayo ekufundeni kwiidlo eziguga ukuguga kwathatha isithuba esilandelayo kwimpumelelo eklinikhi enamandla, njengentsebenzo eqhubekayo ye-antibiotics kunye ne-coronary artery operation. Nangona kunjalo, abaphandi banqabile into yokuba ukuzila ngokukhawuleza kunciphisa ingozi yezifo zobuchopho ezigugu ekufeni. UMaton kunye nabalingane bakhe baye babonisa ukuba ukuzila ukutya kukukhusela i-neurons kwiindidi ezinobungozi obunobungozi, ubuncinci kwizigulane. Phakathi kweengxelo zokuqala zabonisa ukuba ukutya okunomsolo kwindlela eyenza ukuba iingqondo zikagatshi zibudala, ezenza umonakalo olufana nolunye uhlobo lweeseli ezinyamezelayo. Uphando olulandelayo olulandelayo, iqela lakhe lafumanisa ukuba ukuzila ukutya kunciphisa ukunyuka kwengqondo kwiimicebe ezenzelwe ukulinganisa iimpawu ze-Alzheimer's, ukuphazamisa ukulahleka kwemoto kwimifanekiso yemouse yesifo sika-Parkinson kunye nokukhusela ukulimala kwesifo. Umphandi oneminyaka eyi-55, onayo i-Ph.D. kwi-biology nangona kungenjalo i-degree degree yezokwelapha, ibhalile okanye ibhaliswe ngokubhaliweyo kwizithuba ze-700.
UMattson ukholelwa ukuba imisebenzi yokuzila ngokukhawuleza inxalenye njengoluhlobo loxinzelelo oluthathakayo oluqhubekayo lukhusela iimfono eziphathekayo malunga nomonakalo we-molecular. Ngokomzekelo, ukuzila ngokukhawuleza kwandisa idideyithi "yeeprotone zamaprotheni," eyanqabela into engafanelekanga yezinye iimolyuli kwiseli. Ukongezelela, iigundlo zokuzila zizinqanaba eziphezulu ze-brain-derived neurotrophic factor (BDNF), iprotheni evimbela iintsholongwane zesifo ekufeni. Amanqanaba aphantsi e-BDNF axhunyiwe kwi-Alzheimer, nangona kusengacacanga ukuba ngaba ezi ziphumo zibonisa imbangela nefuthe. Ukuzila ukutya kwakhona kwandisa uhlobo lwenkqubo kwiiseli eziphelisa iamolekyu ezilimele, ukuzenzekelayo, kuquka nezibophelelwe kwi-Parkinson, i-Alzheimer kunye nezinye izifo ze-neurological.
Esinye seziphumo ezizilawulekileyo zokuzila ukutya zibonakala ziphakamisa ukuphendula komzimba kwi-insulin, i-hormone elawula i-blood glucose. Ukuzivala kwi-insulin ihamba kunye nokukhuluphala kunxulumene nesifo sikashukela kunye nokungaphumeleli kwentliziyo; Abantu kunye nezilwanyana ezide zihlala ziphantsi kwe-insulin ngenxa yokuba iiseli zabo zithandeka kakhulu kwi-endocrine kwaye ngoko zifuna ngaphantsi kwayo. Uphononongo olutshanje kwiSalk Institute for Biological Studies eLa Jolla, Calif., Lubonakalise ukuba iigundana ezazidla ukutya okunamafutha ngamaxesha e-2 ngosuku kwaye emva koko zizila ukudla kwintsuku yosuku azizange zigqwezele okanye zibonise ubunzima obuphezulu be-insulin.
Iingcamango zokuba ukutya ngokukhawuleza kunokunikela ngeenzuzo ezifanayo zezempilo njengokwenza i-calorie-restriction restriction-kwaye ivumela ukutya okumbalwa ngelixa utyhala-uye wanyusa inani elinyukayo labantu ukuba lizame, utshilo uSteve Mount, uprofesa waseYunivesithi waseMinnesota waseRwanda. uye waqulunqa iqela leengxoxo ze-Yahoo ngokuzila ngokukhawuleza kangangeminyaka engama-70. Ukuzila ukutya okuqhelekileyo "akusiyo i-panacea-kuhlala kunzima ukunciphisa umzimba," wongezelela iNtaba, oye wazila ukutya iintsuku ezintathu ngeveki ukususela kwi-2004. "Kodwa ingqiqo [ukuba ivuselela iindlela ezifanayo zokubonakaliswa kwiiseli njengekhalori ukuvalwa]."
Uphando olongezelelweyo luyafuneka
Nangona ukunyuka okwenyuka ukuzila ukutya, izazinzulu ziye zaqhuba izilingo ezinamandla ezinokliniki, kwaye igalelo layo elide abantu abahlala libala. Sekunjalo, uphando lwe-1956 lwaseSpeyin lubonisa ukukhanya, uthi ugqirha wase-Louisiana ogxile ku-James B. Johnson, obhala ngokubhaliweyo kwe-2006 ukuhlolwa kweempembelelo zophando. Kwisifundo, amadoda kunye nabafazi be-60 bazila ukutya kwaye banomdla kwiintsuku ezongezelelweyo kwi-3 iminyaka. Abathathi-nxaxheba be-60 bachithe kwi-infirmary, yaye abayisithupha bafa. Okwangoku, i-60 abangenakulinganisela abantu abadala bangena kwiintsuku ze-219 ezazisetyhini, kwaye i-13 yafa.
Ku-2007 Johnson, uMaton kunye nabo basebenzisana nabo bapapasha uphando lweklinikhi olubonisa ukukhawuleza, ukuphazamiseka okuphawulekayo kwempawu ze-asthma kunye nezibonakaliso ezahlukeneyo zokuvuvukala kwi-nine asthmatics ezingaphezu kwesisindo esithile esondele ngokukhawuleza ngolunye usuku kwiiveki ze-2.
Ukuphazamiseka kwezi ziphumo ezithembisayo, nangona kunjalo, iincwadi ngokuzila ukutya okuphakathi ziquka iiflegi ezininzi ezibomvu. Ucwaningo lwe-2011 kwiinkobe lubonisa ukuba ukutya okude phakathi kwexesha elide kuphakamisa amazinga omzimba kunye neshukela legazi leemveliso ezingonakalisa iiseli. Kwisifundo se-2010 esisisigxina senhliziyo, esandula ngokukhawuleza ikhono lombutho ukupompa igazi laphuhliswa ngama-rats okuzila ukudla.
Kwaye iingcali ezimbalwa zezobunzima zokulahleka ziyixhala ngokuzila ukutya, zikhankanya ukutya kwayo kwindlala kunye neengozi ezinokubangela ukuhlaselwa. Enyanisweni, ukufundiswa kwexesha lokugqibela kwi-calorie-restriction-the failure to extend life span-igxininisa imfuneko yokulumka xa utshintsha indlela abantu abayidlayo ngayo.
Nangona kunjalo, kwindlela yokuziphendukela kwemvelo, ukutya kathathu ngosuku luyilo oluthile oluqulunqwayo lwangoku. Ukutshatyalaliswa kokutya kwokhokho bethu kwaziswa ngokuzila ukutya-kungabandakanyi ukulwa nendlala nokungondleki. Nangona kunjalo uMattson ubona ukuba iingcinezelo ezikhethiweyo ezinjengeengcambu ezichaphazelekayo ekufundeni nasekukhunjuleni, okwandisa amathuba okufumana ukutya nokuhlala. Ukuzila ngokukhawuleza kungabakho ukuhlakanipha kunye nobulumko, ukuba ulungile.
Ubungakanani beenkcukacha zethu zikhawulelwe kwi-chiropractic kunye nokulimala kwemigudu nemiqathango. Ukuze uxoxe ngokukhetha kwimiba, nceda ukhululeke ukucela uDkt Jimenez okanye uqhagamshelane nathi 915-850-0900 .
NguDkt Alex Jimenez
Imixholo eyongezelelweyo: Ubungakanani
Impilo kunye nokuphila kakuhle kubalulekile ekugcineni ukulinganisela kwengqondo kunye nomzimba emzimbeni. Ukutya ukutya okunokulinganisela kunye nokuthatha inxaxheba kwimisebenzi engokwenyama, ukulala ixesha elinempilo ngokuqhelekileyo, ukulandela iziphumo ezingcono zezempilo kunye neempilweni zokugcina unokukunceda ekugcineni ulondoloze impilo yonke. Ukutya ezininzi iziqhamo nemifuno kunokuhamba ixesha elide ekuncedeni abantu ukuba baphile.
by UGqr Alex Jimenez | Ukutya, Ukuzila ukutya, WeMpilo yeNdalo, Ukuhla ukusinda, Ukuphila
Kuninzi lwabantu, ukuzila ukutya imini yonke kwaye emva koko ube nesidlo sangokuhlwa esilungileyo sesona sicwangciso silungileyo sosuku lokuzila. Isibonelelo sekhalori esincinci ngamaxesha okukhawulezayo si-500-600 calories. Ukutya okuneekhalori ezingama-500 kunokuba luncedo kakhulu, kodwa unokukwazi ukufumana izidlo ezincinci ukuba uzama ukusasaza iikhalori ngaphezu kwesidlo sangokuhlwa, isidlo sasemini kunye nesidlo sakusasa.
Uninzi lwamadoda nabasetyhini bafumanisa ukuba ukutya nje isixa esincinci kuphela kunyanga indlala okwexeshana kwaye kubenza balambe imini yonke, ke ngoko kungcono ukunqanda ukutya kancinci ngeentsuku ezikhawulezayo kwaye wonge iikhalori zakho de ukwazi. ube nesidlo esisempilweni esipheleleyo.
Ukongeza ekubeni kulula kubantu abaninzi, ukulinda ukutya ngaphambili nako kusebenza ngakumbi ekulahlekeni kobunzima, njengoko uya kuzila ukutya ixesha elide. Uphando olubuziweyo kwizinto ezichaphazela ukulahleka kwesisindo kwi-5: i-2 yokutya ibonakalise oku. Uhlalutyo lwemibuzo yethu yophando lufumene ukuba ukuzila ukutya ngaphezu kweeyure ze-20 ngosuku olukhawulezayo kukhokelela ekulahlekeni kwesisindo esikhulu kunokuzila ukutya okungaphantsi kweeyure ze-16. Zininzi iinkcazo ezinokwenzeka zenzululwazi zokuba kutheni le nto inokuba njalo.
Amanye amashwamshwam unokuwafumana abetha kancinci malunga nentsimbi yesi-4 pm. Isiselo okanye i-snack encinci inokuba yimpendulo. Kwimeko apho uneengxaki zokungalali kakuhle ngosuku olukhawulezayo, ukonga ezinye iikhalori kunokuba sisisombululo.
Wenza imithetho apha: ukuba ukuzila ukutya yonke imihla akukufanelanga, ungaziva ufuna ukulandela eli cebiso. Ungafumanisa ukuba ungathanda ukutya isidlo sakusasa esincinci, utsibe isidlo sasemini emva koko ube nesidlo sangokuhlwa. Okanye mhlawumbi ukhetha ukutsiba isidlo sakusasa, isidlo sangokuhlwa kunye nesidlo sasemini. Okanye isidlo sasemini esikhulu kunye nesnack yosuku olukhawulezayo ikufanele kakhulu. Kunye nendlela yokuzila ukutya, nantoni na ekusebenzela ngcono yeyona mpendulo ilungileyo.
Ngexesha lokutya kwakho ifestile: Ukuba ulandela indlela yokutya ephakathi, umzekelo 16:8, sele uyaqonda ukuba ufuna ukutya nini: kwifestile yakho yonke yokutya. Kodwa, kufuneka ukhethe xa kufuneka ifestile iqale kwaye igqibe. Ngokwethiyori, ukuba ngoku ulandela i-16:8 cwangcisa ifestile yakho inokuvula ngo-4pm kwaye ugqibezele isidlo sakho sokugqibela ezinzulwini zobusuku. Nangona kunjalo, kunokuba bubulumko ukuba ungayishiyi. Isizathu sesokuba imizimba yethu yenzelwe ukuba ihambe ekupheleni kosuku iye ekulungisweni nasekuphumleni: ukutya kwasemini kuphazamisana nesingqi seehomoni zemizimba yethu kwaye kunokuchaphazela impilo yethu. Akwaziwa ukuba ukulahleka kwamafutha kuyacotha okanye kuphembelela impilo yethu ngeendlela ezahlukeneyo kodwa de siqonde ngakumbi, kungcono ukuzama kwaye sikuphephe ukutya ebusuku. Oku kuvumela umzimba wakho ukuba utyise isidlo sakho kwaye uqale inkqubo yokulungiselela ixesha lokulungisa ebusuku. Nangona kunjalo, njengesiqhelo, iyasebenza kuwe kwaye ukuba kufuneka utye emva koko okanye ukhethe, kuya kufuneka wenze njalo.
Ukutya ntoni ngoSuku lokuzila ukutya?
Unokwenza njani uninzi lwesibonelelo sakho sekhalori ngosuku lokuzila?
1) Khetha ukutya okuphezulu kweprotheyini, okukuvumela ukuba uzive ugcwele ixesha elide. Njengoko iprotein iphezulu kwiikhalori awukwazi ukuba nesixa esikhulu kwiikhalori zakho ezingama-500 nangona kunjalo yenza iprotheni ibe ngumthombo wakho weekhabhu.
I-2) Gcwalisa isitya sakho ngemifuno ephantsi kweekhalori: zizalisa isisu sakho, zinambitha kakuhle kwaye zenza okulungileyo. Zivuse, zirose kwi-oven nge-tsp yeoli, okanye uxoze-qhotse kwaye wongeze iziqholo okanye iziqholo ukwenza isidlo sokuzalisa esimnandi. Okanye ubenzele ekrwada ibe yisaladi enkulu.
I-3) Gcina i-carbohydrates ibe yinto encinci: ipakishwe ngeekhalori kwaye yenza ukuba uzive ulambile kwakhona ngokukhawuleza. Imizekelo yokutya okunekhabhohayidrethi ekumele ukuphetshwe yile: iitapile, ibhatata, ipasrsnips, irayisi, ipasta, isonka, ezinye iziqhamo (ibhanana, iidiliya, ivatala, iprunes, iirasentyisi, iidatilisi kunye nezinye iziqhamo ezomisiweyo), ukutya okuziinkozo, ijusi yeziqhamo, umbona. -on-the-cob / sweetcorn kunye nantoni na equka iswekile, ubusi okanye ezinye iisyrups.
4) Musa ukoyika amafutha: nangona amanqatha aphezulu kwiikhalori, ikuvumela ukuba uzive uphelele. Amanani amancinci amanqatha ekudleni kwakho kosuku olukhawulezayo kufuneka afakwe ngokunjalo.
Nangona isibonelelo sekhalori esicetyiswayo se-500 calories kumantombazana; Iikhalori ezingama-600 zabafana azingqongqo kangangokuba kubaluleke kakhulu ukuba udlula okanye ungaphantsi kwesibonelelo kancinci, kuya kufuneka ulinganise okanye ulinganise ubuncinane izithako ezineekhalori eziphezulu kwiiresiphi zakho kwaye uzilolonge nomxholo wekhalori.
Ukutya njani ngeentsuku ezingezizo?
Ngamaxesha okuzila ukutya ukhululekile ukuba utye nantoni na oyithandayo. Nangona, ewe, xa ufuna ukunciphisa umzimba, mhlawumbi hayi ngendlela othanda ngayo. Kwaye, nangona kubonakala kungaqhelekanga, ukutya kwakho kuya kuncitshiswa ngeentsuku zokuzila kunokuyandisa. Uya kufumana ukuba awulambanga ngokukodwa malunga nosuku emva kokuzila ukutya. Akukho mfuneko yokutya kakhulu ukuba awuziva ngathi! Kulungile ukuba ulinde ude ulambe ngaphambi kokuba utye ngosuku olungakhawuleziyo.
Izinto ozithandayo zinokutshintsha ukuze ungaphinde uzive unqwenela ukutya okuswiti, okuneswekile. Usenokuyiqonda ngcono indlala kwaye ufumane amashwamshwam amancinci kwaye unokulinda amaxesha esidlo sangokuhlwa ngaphandle kokukhathazeka malunga nokuba liya kuba nini ixesha lokuba utye.
Olu tshintsho alunakwenzeka kwangoko. Umnqweno wakho ngeentsuku unokwahluka kakhulu. Unokufumanisa ukuba uneentsuku ezingezizo zokuzila xa ulambile kwaye utya kakhulu. Abantu abaninzi bayayibona le nto ngeentsuku zokuqala. Ungakhathazeki ukuba oku kuyenzeka, gxila kuphela ekubambeleleni kuzilo. Ukulandela iiveki ezi-6 zokuzila ukutya, awulahlekelwa bubunzima, kwaye ukuba usenemiba ngokutya kakhulu, cinga ngokutshintsha isicwangciso sakho sokuzila ukutya okanye wenze utshintsho.
Kuya kufuneka ucwangcise ukutya ngokuqhelekileyo ngeentsuku ezingezizo ukutya. Uyolo lokuzila ukutya okwethutyana kukuba unokuchitha uninzi lwexesha lakho uziva ungenaxhala lokutya, ngelixa ulawula ubunzima bakho kwaye uhlala ngendlela ephilileyo. Abanye abantu banqanda iikhalori zabo kumaxesha abo angakhawuleziyo kwimizamo yokukhawulezisa ukunciphisa umzimba. Ngelixa oku kunokusebenza kwithuba elifutshane, mhlawumbi ayingombono umnandi kangako ekuhambeni kwexesha. Ukuba awunazo iintsuku zakho zokutya okuqhelekileyo uya kuziva uvinjwa ukutya okuthandayo kwaye udale 'ukudinwa kokutya'.
Ubungakanani beenkcukacha zethu zikhawulelwe kwi-chiropractic kunye nokulimala kwemigudu nemiqathango. Ukuze uxoxe ngokukhetha kwimiba, nceda ukhululeke ukucela uDkt Jimenez okanye uqhagamshelane nathi 915-850-0900 .
NguDkt Alex Jimenez
Imixholo eyongezelelweyo: Ubungakanani
Impilo kunye nokuphila kakuhle kubalulekile ekugcineni ukulinganisela kwengqondo kunye nomzimba emzimbeni. Ukutya ukutya okunokulinganisela kunye nokuthatha inxaxheba kwimisebenzi engokwenyama, ukulala ixesha elinempilo ngokuqhelekileyo, ukulandela iziphumo ezingcono zezempilo kunye neempilweni zokugcina unokukunceda ekugcineni ulondoloze impilo yonke. Ukutya ezininzi iziqhamo nemifuno kunokuhamba ixesha elide ekuncedeni abantu ukuba baphile.
by UGqr Alex Jimenez | Ukutya, Ukuzila ukutya, WeMpilo yeNdalo, Ukuhla ukusinda, Ukuphila
Apha ngezantsi, uya kufumana ezona ndlela zintlanu zidumileyo kunye neziseko zendlela ezisebenza ngayo. Gcina ukhumbula, ukuzila ukutya okwethutyana ayingomntu wonke. Abo baneemeko zempilo zalo naluphi na uhlobo kufuneka bajonge ugqirha wabo ngaphambi kokuba batshintshe indlela yabo yesiqhelo. Qaphela ukuba iinjongo zomntu kunye nendlela yokuphila zizinto eziphambili ekufuneka ziqwalaselwe xa ukhetha indlela yokuzila.
Leangains
Eyona nto ibhetele: Abazinikezeleyo be-gym-goers abafuna ukulahlekelwa ngamafutha omzimba kunye nokwakha izihlunu.
Indlela Esebenza Ngayo: Ukuzila ukutya i-14 (amantombazana) kunye ne-16 (amadoda) iiyure yonke imihla, kwaye "ukutya" kwiiyure ezisibhozo ukuya kwezilishumi eziseleyo. Ngeli xesha, akukho khalori ezidliwa nguwe. Kodwa, iikhalori ezingenazikhalori zekofu emnyama, ipop yokutya kunye netshungama engenaswekile zivumelekile. (I-dab yobisi kwikofu yakho ayisayi kuba buhlungu, nayo.) Abasebenzi bayakufumana kulula kakhulu ukuzila ukutya ubusuku bonke nakusasa. Emva kokuvuka badla ngokuqhawula uzilo malunga neeyure ezintandathu emva kokuvuka. Ukugcina ixesha elilinganayo lefestile kubalulekile, nangona le shedyuli ibhetyebhetye kuyo nayiphi na indlela yokuphila yomntu. IiHormones emzimbeni zikhutshelwa ngaphandle kwaye zenze ukubamba inkqubo ibe nzima, kungenjalo, iBerkhan ithi.
Yintoni kwaye xa utya ngexesha lefestile yokutya okongeziweyo kuxhomekeke xa usebenza. Ngeentsuku ozilolonga ngazo, iicarbohydrates zibaluleke ngakumbi kunamafutha. Ngeentsuku zokuphumla, ukusetyenziswa kwamafutha kufuneka kube phezulu. Ukutya kweeprotheyini kufuneka kuphakame ngokufanelekileyo imihla ngemihla, nangona kuya kwahluka ngokusekelwe kwiithagethi, isondo, ubudala, amafutha omzimba kunye namanqanaba omsebenzi. Nokuba yeyiphi na inkqubo yakho, ukutya okupheleleyo kufuneka kube uninzi lwekhalori yakho yokutya. Kodwa nanini na ixesha lokutya lingekho, ngoko i-protein shake okanye i-bar replacement bar yanele (ngokumodareyitha).
eziluncedo: Kwabaninzi, eyona nto iphambili kule nkqubo kukuba ngeentsuku ezininzi, ukutya rhoqo akunamsebenzi. Ungatya ngokwenene nanini na xa ufuna ngaphakathi kweeyure ezisibhozo "zokutya". Nangona kunjalo, uninzi lwamadoda kunye nabasetyhini bavuthulula ukuya kwizidlo ezithathu kulula ukubambelela kuzo (kuba siqhele ukuba sele sicwangciselwe ukutya ngolu hlobo).
Ilishwa: Nangona kukho ukuguquguquka xa usitya, iLeangains inemiyalelo ecacileyo yokuba utye ntoni, ngakumbi ngokunxulumene xa usenza umthambo. Isicwangciso sokutya okungqongqo kunye nokutya okucwangcisiweyo kunokwenza inkqubo ibe nzima ukubambelela kuyo.
Yitya Yeka ukutya
Okona kulungileyo: Abantu abatya ukutya okusempilweni bafuna ukongezwa ngakumbi.
Indlela Esebenza Ngayo:�Ukukhawuleza iiyure ezingama-24 amaxesha ambalwa ngeveki. Kuyo yonke iyure ye-24 ngokukhawuleza, umsunguli uBrad Pilon ukhetha ukubiza "i-24 ikhefu lokutya," akukho kutya kudliwayo, kodwa unokusela iziphuzo ze-carbonated. Emva koko ubuyele ekutyeni emva kokuzila ukutya. “Yenza ngathi awuzilalanga,” utshilo uPilon. “Abanye abantu namhlanje kufuneka bagqibe ukuzila ukutya ngexesha lesiqhelo lokutya kunye nesidlo esikhulu, ngelixa abanye belungile bephelisa ukuzila ngokutya kwasemini. Ixesha lisebenza kakuhle kuwe, kwaye ulungise ixesha lakho njengoko inkqubo yakho itshintsha, ”utshilo.
Isizathu esiyintloko? Ngaphandle kokunciphisa into okwaziyo ukuyitya ngokwe-Eat Stop Eat, Ukutya ngale ndlela kunokunciphisa ukusetyenziswa kweekhalori. Kubalulekile ukuqaphela ukuba ukuzilolonga rhoqo kunye noqeqesho lokuxhathisa, kubalulekile ukuphumelela kwesi sicwangciso ukuba ukwehla kobunzima okanye ukwakheka komzimba okuphuculweyo ziinjongo.
eziluncedo: Ngelixa iiyure ezingama-24 zinokubonakala ngathi lixesha elide lokuhamba ngaphandle kokutya, iindaba ezimnandi kukuba le nkqubo i-elastic. Awudingi ukuhamba konke-okanye-akukho nto ekuqaleni. Ngosuku lokuqala, hamba ngaphandle kokutya kwaye ngokuthe ngcembe wongeze ixesha lokuzila ukutya ixesha elide ukunceda uhlengahlengiso lomzimba wakho. I-Pilon icebisa ukuqala ukuzila xa uxakekile, kwaye malunga nosuku apho ungenayo nayiphi na imisebenzi yokutya (efana nesidlo sasemini okanye iyure yolonwabo).
Enye inzuzo? Akukho nakuphi na “ukutya okwalelweyo,” kwaye akukho zikhalori zibalwayo, umlinganiselo wokutya okanye ukuthintela ukutya kwakho, nto leyo eyenza kube lula ukulandela. Oko kwathiwa, le asiyonto yasimahla. “Kusafuneka utye njengomntu omdala,” utshilo uPilon. Konke malunga nokumodareyitha: Ungatya nantoni na oyifunayo, kodwa mhlawumbi hayi kakhulu. (Iqhekeza lekhekhe lokuzalwa lilungile, uthi, nangona kunjalo, yonke ikhekhe ayikho.)
Ilishwa: Ukuhamba iiyure ezingama-24 ngaphandle kweekhalori kunokuba nzima kakhulu kwabanye, ngakumbi ekuqaleni. Abantu abaninzi bayasokola ukuhamba ixesha elongeziweyo bengenakutya, bekhankanya iimpawu ezicaphukisayo ezinje ngentloko ebuhlungu, ukudinwa, okanye ukuziva uqaqadekile okanye unexhala (nangona ezi ziphumo bezingalindelekanga zinokuphela ngokuhamba kwexesha). Ixesha lokuzila linokwenza ukuba kube nzima ngakumbi ukuzintyintya emva kokuzila ukutya. Oku kulungiswa ngokulula… kodwa kufuna ukuzibamba okukhulu, kwaye abantu abaninzi namhlanje abanazo.
Ukutya kweMfazwe
Ilungele: Abantu abathanda ukulandela imithetho. Abazinikeleyo.
Indlela Esebenza Ngayo: Amajoni-kuqeqesho anokulindela ukuzila ukutya kangangeeyure ezingama-20 yonke imihla kwaye atye isidlo esinye esikhulu rhoqo ngorhatya. Xa usitya eso sidlo kunye nayo yonke enye into oyityayo nayo ingundoqo kule ndlela. Imfundiso apha isekelwe ekondleni umzimba isondlo esisifunayo esivisisaniswa nesingqi esijikelezayo nokuba iintlobo zethu “zitya ebusuku, ngokusisiseko zicwangciselwe ukutya ebusuku.”
Ixesha lokuzila lokutya kweQhawe lingakumbi malunga "nokuthoba." Ukuba uyanqweneleka kulo lonke ixesha lokuzila ukutya kweyure ezingama-20, ungatya iziqhamo ezininzi ezikrwada okanye imifuno, ijusi entsha, kunye neenxalenye ezimbalwa zeprotheyini. Oku kufanele ukuba kwandise impendulo yeNervous System yovelwano “yokulwa okanye ukubhabha”, ejonge ukonyusa unyamezelo, ukomeleza amandla, kunye nokuvuselela ukutshiswa kwamafutha.
Ifestile yokutya yeeyure ezine, uHofmekler ayichaza njengesigaba "sokutya kakhulu", kusebusuku ukuze kwandiswe amandla eNkqubo yeNervous yeParasympathetic ukunceda umzimba ukuba uhlaziyeke, ukukhuthaza ukuzola, ukuphumla kunye nesondlo, ngelixa ikwavumela umzimba ukuba usebenzise izondlo ezifunxwayo ukuze zilungiswe kwaye zikhule. Ukutya ebusuku kusenokunceda ukuba iihomoni ziveliswe ngumzimba kwaye zitshise amanqatha asekwe kwiHofmekler. Ulandelelwano ukutya ngamaqela izinto kubalulekile ngokunjalo. I-Hofmelker ithi iqala ngemifuno, amafutha kunye neprotheni. Kuphela ukuba usalambile, ungabamba iikhabhu ezimbalwa, emva kokugqiba loo maqela.
eziluncedo: Abaninzi baye baxhamla koku kutya kuba ixesha "lokuzila" likuvumela ukuba utye ukutya okuncinci okuncinci, okunokwenza kube lula ukudlula. Njengoko i-methodology ichaza (kunye necandelo "lamabali okuphumelela" kule webhusayithi ye-Warrior Diet ixhasa), iingcali ezininzi zinika ingxelo yamanqanaba okunyusa amandla kunye nokunciphisa amafutha.
Ilishwa: Nangona kukuhle ukutya amashwamshwam ambalwa kunokuhamba ngaphandle kokutya kangangeeyure ezingama-20, izikhokelo zento ekufuneka uyitye (kwaye nini) inokuba nzima ukuyilandela ixesha elide. Inkqubo yokutya kunye nocwangciso lunokuphazamisana neembutho zokuzonwabisa. Ngaphaya koko, ukutya isidlo esinye ebusuku, ngelixa ulandela imiyalelo yento emayitye, kwaye ngokulandelelana kweyiphi na indlela, kunokuba rhabaxa. Kunzima kakhulu kubantu abakhetha ukungatyi izidlo ezinkulu emva kwemini.
Ilahleko yaManqatha Ngonaphakade
Eyona nto ibhetele: Abadlali bejim abathanda iintsuku zokuqhatha.
Indlela Esebenza Ngayo: Awonwabe ngokupheleleyo ngokutya kwe-IF kudweliswe ngaphambili? Olu buchule luthatha ezona ndawo zibalaseleyo zeDiet yeQhawe, Yidla iStop Eat kunye neLeangains, kwaye idibanise yonke ibe yiqhinga elinye. Ukongeza ufumana usuku olunye lokukopela ngeveki, lulandelwa yi-36-iyure ngokukhawuleza (oku kusenokungabi lula kangako kwabanye). Emva koko, intsalela yomjikelo weentsuku ezisixhenxe yahlulahlulwe phakathi kweeprothokholi ezahlukeneyo ebezixoxiwe ngaphambili.
U-Romaniello kunye no-Go bacebisa ukuba ugcine ukutya okuninzi kwezona ntsuku zixakekileyo, kukuvumela ukuba ugxile ekubeni nemveliso. Isicwangciso sikwabandakanya iinkqubo zoqeqesho (kunye ne-weightlifting kunye nezisindo zamahhala) ukuncedisa abathathi-nxaxheba ukuba bafezekise ukulahleka kwamafutha amaninzi ngendlela elula kakhulu.
eziluncedo: Ngokwabasunguli, ngelixa wonke umntu ezila ukutya yonke imihla, ngeeyure esingatyi ngazo, uninzi lwethu lukwenza oko ngokuzenzekela, nto leyo eyenza kube nzima ukuvuna izibonelelo. I-Fat Loss Forever ibonelela ngenkqubo yeentsuku ezisixhenxe zokuzila ukutya apho umzimba unokuqhelana nale thayimthebhile kwaye uvune inzuzo enkulu kwixesha lokuzila ukutya ukuze . (Kwaye, ufumana usuku olupheleleyo lokukopela. Yaye ngubani ongayithandiyo loo nto?)
Ilishwa: Kwicala le-flip, xa unobunzima bokuphatha amaxesha okukopela ngendlela enempilo, le ndlela isenokungabi yeyakho. Ukongeza, kwakhona ishedyuli iyahluka kwimihla ngemihla kwaye kuba inkqubo ichanekile, obu buchule bunokubhidanisa ukuyilandela. (Nangona kunjalo, inkqubo ayizukuza nekhalenda, icinga indlela yokuzila nokuzilolonga yonke imihla, nto leyo enokwenza kube lula.)
Ukutya okukolunye usuku okanye uSuku lokuzila ukutya okulolunye
Eyona nto ingcono: I-dieters eqeqeshekileyo kunye nenjongo ethile yobunzima.
Indlela Esebenza Ngayo: Le ilula: Yitya kancinci kakhulu ngenye imini, kwaye utye njengesiqhelo ngolulandelayo. Ngeentsuku ze-carb ephantsi, oko kuthetha ukuba isinye kwisihlanu sekhalori yakho eqhelekileyo. Ukusebenzisa i-2,000 okanye i-2,500 yeekhalori (kubini abasetyhini kunye namadoda, ngokulandelanayo) ngokuthe ngqo, "ukuzila ukudla" (okanye "ukuhla") usuku kufuneka lube yi-400 ukuya kwi-500 calories. Abalandeli banokusebenzisa esi sixhobo ukufumanisa ukuba zingaphi iikhalori ezidliwayo ngeentsuku "eziphantsi kweekhalori".
Ukwenza iintsuku "eziphantsi" zibe lula ukunamathela, uJohnson ucebisa ukuba ukhethe ukutya okutshintshayo. Ziqiniswe ngezondlo kwaye unokuzifunxa endaweni yokuzahlula zibe kukutya. Kodwa, i-shakes endaweni yokutya kufuneka isetyenziswe kwiiveki ezimbini zokuqala zokutya, emva koko, kufuneka uqale ukutya ukutya okwenyani ngeentsuku "eziphantsi". Ngosuku olulandelayo, yitya njengesiqhelo. Hlamba kwaye uphinde! (Qaphela: Ukuba ukuzilolonga yinxalenye yesiqhelo sakho, unokukufumanisa kunzima ukubetha ijim ngeentsuku ezincitshisiweyo zekhalori. Kusenokuba bubulumko ukugcina nakuphi na ukuzilolonga ngala maxesha kwicala le-tamer, okanye ulondoloze iiseshini zokubila kwindawo yakho. Iintsuku zekhalori eziqhelekileyo.)
eziluncedo: Le ndlela imalunga nokunciphisa ubunzima, ngoko ke ukuba yinjongo yakho ephambili, oku kunokuba ube nombono ongcono. Abantu abasika iikhalori babona ukuncipha malunga neekhilogram ezimbini ezinesiqingatha ngeveki.
Ilishwa: Ngelixa indlela ilula ukuyilandela, kunokuba lula ukuzinkcinkca kusuku “oluqhelekileyo”. Eyona ndlela ilungileyo yokuhlala ekhosini kukucwangcisa ukutya kwakho. Emva koko awubanjwa kwi-drive-through okanye yonke-unako-ukutya i-buffet ngesisu.
Ubungakanani beenkcukacha zethu zikhawulelwe kwi-chiropractic kunye nokulimala kwemigudu nemiqathango. Ukuze uxoxe ngokukhetha kwimiba, nceda ukhululeke ukucela uDkt Jimenez okanye uqhagamshelane nathi 915-850-0900 .
NguDkt Alex Jimenez
Imixholo eyongezelelweyo: Ubungakanani
Impilo kunye nokuphila kakuhle kubalulekile ekugcineni ukulinganisela kwengqondo kunye nomzimba emzimbeni. Ukutya ukutya okunokulinganisela kunye nokuthatha inxaxheba kwimisebenzi engokwenyama, ukulala ixesha elinempilo ngokuqhelekileyo, ukulandela iziphumo ezingcono zezempilo kunye neempilweni zokugcina unokukunceda ekugcineni ulondoloze impilo yonke. Ukutya ezininzi iziqhamo nemifuno kunokuhamba ixesha elide ekuncedeni abantu ukuba baphile.
by UGqr Alex Jimenez | Chiropractic, Ukuzila ukutya, WeMpilo yeNdalo, Ukuhla ukusinda
Ukuzila ukutya okungapheliyo yenye yezona mfihlelo zakudala zempilo kunye nempilo. Kuba ibisenziwa kuyo yonke imbali. Ukuzila ukutya okwethutyana kuthathwa njengemfihlo kuba lo mkhwa wawulibele kudala.
Kodwa ngoku, abantu abaninzi baphinda bafumanisa olu ngenelelo lokutya. Inokuthwala izibonelelo ukuba yenziwe ngokuchanekileyo, kubandakanywa: ukuguqulwa kohlobo lwesibini lweswekile, ukunciphisa ubunzima, amandla amakhulu kunye nezinye izinto ezininzi. Kwesi sikhokelo sabaqalayo unokufunda umsebenzi wokuzila ukutya okwethutyana emzimbeni.
Kusebenza njani ukuzila ukutya okwethutyana?
Eyona nto iphambili, ukuzila ukutya kuvumela nje umzimba ukuba utshise amanqatha angaphezulu. Kuyafuneka ukuba uqaphele ukuba oku kuqhelekile ebantwini kwaye abantu baye bavela ukuphepha iziphumo ezibi zempilo kuyo. Amafutha omzimba ngamandla okutya agcinwe kude. Ukuba akutyi ukutya, umzimba wakho uya “kutya” amanqatha awo ukuze ube namandla.
Ubomi bumalunga nokulinganisela. Okulungileyo nokubi. Yin kunye ne-yang. Okufanayo kuyasebenza ekuzileni nasekutyeni. Ukuzila ukutya, emva kwayo yonke loo nto, licala nje lokutya. Ukuba awutyi, uzilile. Nantsi indlela esebenza ngayo:
Sakuba sisityile, kusetyenziswa amandla okutya amaninzi kunalawo anokusetyenziswa ngokukhawuleza. Amanye amandla kufuneka agcinwe ukuze asetyenziswe kamva. I-insulin yihomoni ebandakanyekayo kunye nokugcinwa kwamandla okutya.
I-insulin iyenyuka xa sidla ukutya, inceda ukugcina amandla agqithisileyo ngeendlela ezimbini ezahlukeneyo. Iiswekile zinokudityaniswa kwiityathanga, ezibizwa ngokuba yi-glycogen kwaye zigcinwe esibindini. Kukho indawo yokugcina encinci; kwaye isibindi siqala ukuguqula i-glucose ibe ngamafutha, emva kokuba kuphunyeziwe. Le nkqubo ibizwa ngokuba yiDe-Novo Lipogenesis.
Uninzi lwamafutha asanda kwenziwa agcinwa esibindini, kodwa uninzi lwawo luthunyelwa ngaphandle kwidiphozithi eyongezelelweyo yamafutha ngaphakathi komzimba. Nangona le yinkqubo enzima, akukho mda kwixabiso lilonke lamanqatha anokuthi adalwe. Ke ngoko, iinkqubo ezimbini zokugcina amandla okugcina ukutya zikhona ngaphakathi kwemizimba yethu. Enye ifikeleleka ngokulula kodwa iyindawo yokugcina encinci (i-glycogen), kwaye enye inzima kakhulu ukufikelela kodwa inendawo yokugcina engapheliyo (amafutha omzimba).
Indlela ibuyela umva xa singatyi (ukuzila ukutya). Amanqanaba e-insulin ayawa, ebonisa umzimba ukuba uqalise ukutshisa amandla agciniweyo njengoko kungasekho kuza ngokutya. Iswekile yegazi iyehla, ngoko ke umzimba kufuneka utsale iswekile ukutshisa amandla.
IGlycogen ngowona mthombo wamandla ufikeleleka lula. Iqhekekile ukunika amandla kwiiseli. Oku kunika amandla okwaneleyo ukunika amandla umzimba kwiiyure ezingama-24-36. Emva koko, inkqubo yakho iya kuqalisa ukwaphula amanqatha ukuze ibe namandla.
Ke, umzimba ukho ngokwenyani kumazwe amabini, imeko yokondliwa (kwi-insulin ephezulu) kunye nokuzila (i-insulin encitshisiweyo). Mhlawumbi sigcina amandla okutya, okanye kutshisa amandla okutya. Yinto enye okanye enye. Emva koko akukho nzuzo yobunzima ukuba ukuzila ukutya kunye nokutya kulungelelaniswa ngakumbi.
Ukuba siqala ukutya ixesha esiphuma ngalo ebhedini, kwaye singayeki de silale, sichitha phantse lonke ixesha lethu kwindawo esondliwe. Njengoko ixesha lihamba, siya kukhula ubunzima. Asizange siyivumele imizimba yethu ixesha elithile.
Ukubuyisela ibhalansi okanye ukunciphisa umzimba, kufuneka nje sikhulise ubuninzi bexesha esitshisa amandla okutya (ukuzila ukutya). Ngokusisiseko, ukuzila ukutya kwenza umzimba usebenzise amandla awo agciniweyo. Ngapha koko, nantso into ekhoyo. Into ebalulekileyo ukuyiqonda kukuba akukho nto iphosakeleyo kuloo nto. Yenziwe ngaloo ndlela ke imizimba yethu. Nantso into eyenziwa yikati, izinja, iingonyama namabhere. Yiloo nto eyenziwa ngabantu.
Ukuba uhlala usitya, njengoko kukhuthazwa rhoqo, ngoko umzimba wakho uya kusebenzisa amandla okutya angenayo kunokutshisa amanqatha omzimba. Izakugcinwa nguwe kuphela. Iya kugcinwa ngumzimba wakho okwethutyana xa kungekho nto ityiwayo. Uswele ulungelelwaniso. Uswele ukuzila.
Ukuzila ukutya akuyondlala
Ukuzila ukutya kwahluka kwindlala ngendlela ebalulekileyo. Ulawulo. Indlala kukungabikho kokutya okuzenzekelayo. Ayenzelwanga ngabom kwaye ayilawulwa. Ukuzila ukutya, kwelinye icala, kukubamba ukutya kokomoya ngokuzithandela, okanye ezinye izinto.
Ukutya kufikeleleka lula, kodwa ukhetha ukungakutyi. Oku kunokuba kulo naliphi na ixesha, ukusuka kwiiyure ezimbalwa ukuya kwiintsuku okanye kwiiveki. Uya kuqalisa ukuzila kwaye unokupheliswa nguwe ngokuthanda kwakho. Unokuqala okanye uyeke ukuzila ngenxa yaso nasiphi na isizathu okanye akukho sizathu kwaphela.
Ukuzila ukutya akunabude obuqhelekileyo, njengoko ikukunqongophala kokutya. Nanini na xa ungatyi, uzilile. Ngokomzekelo, unokuzila ixesha elimalunga neeyure ezili-12-14, phakathi kwesidlo sakusasa kunye nesidlo sangokuhlwa ngosuku olulandelayo. Ngaloo ndlela, ukuzila kufanele kujongwe njengenxalenye yobomi.
Ukuzila ukutya yinxalenye yobomi obuqhelekileyo, obuqhelekileyo. Kusenokwenzeka ukuba lolona ngenelelo ludala nolona lunamandla ekutyeni olunokucingeleka. Ukanti ngandlel' ithile siwalibele amandla ayo kwaye sathoba amandla ayo.
Ubungakanani beenkcukacha zethu zikhawulelwe kwi-chiropractic kunye nokulimala kwemigudu nemiqathango. Ukuze uxoxe ngokukhetha kwimiba, nceda ukhululeke ukucela uDkt Jimenez okanye uqhagamshelane nathi 915-850-0900 . 
NguDkt Alex Jimenez
Imixholo eyongezelelweyo: Ubungakanani
Impilo kunye nokuphila kakuhle kubalulekile ekugcineni ukulinganisela kwengqondo kunye nomzimba emzimbeni. Ukutya ukutya okunokulinganisela kunye nokuthatha inxaxheba kwimisebenzi engokwenyama, ukulala ixesha elinempilo ngokuqhelekileyo, ukulandela iziphumo ezingcono zezempilo kunye neempilweni zokugcina unokukunceda ekugcineni ulondoloze impilo yonke. Ukutya ezininzi iziqhamo nemifuno kunokuhamba ixesha elide ekuncedeni abantu ukuba baphile.
