Ukukopela Ukutya Okusempilweni

Ukugcina ubunzima obunempilo kulucelomngeni, ngakumbi ngooLwezihlanu, ngeMigqibelo, ngeeCawe, nangeempelaveki ezondisiweyo, okonyusa umngcipheko wokutya kakhulu kunye nokuzuza ubunzima. Kulapho ukutya okunempilo ukukopela kunye Kutywala ngena ekudlaleni ukunceda abantu babambelele kukutya kwabo ngelixa besonwabela ukutya okungenamsoco okunempilo. Kwaye, ukufumana ukutya okunekhalori ephezulu egcwele i-carb kunokunceda ukwandisa iihomoni zomzimba ukuthintela iziphumo ezibi kwimetabolism kunye nendlala.

Ukukopela Ukutya

Enye indlela yokujonga ukutya kwaye usenakho ukuguquguquka kokutya okumnandi okanye okunencasa kukuseka ukuguquguquka. Ukuya gcina impilo, ukuziqhelanisa ulawulo lwesahlulo kwaye ukutya ukutya okunempilo 80% ixesha, ukuvumela a I-20% yomda wokutya okungenamsoco. Ku phucula impilo, udle ukutya okunempilo i-90% yexesha, kwaye uvumele umda we-10% kuze kube yilapho injongo yezempilo ifikelelwe.

Cheeseburger ngaphandle kweeBuns kunye neSweet Potato Fries

• Zama inyama ebhityileyo kwaye ubeke endaweni yeefries eziqhelekileyo iifatata ezimnandi.
• Iphezulu kwi-carbohydrates kunye neekhalori kodwa isenezondlo ezininzi.
• Yongeza isaladi encinci, kwaye kukho isidlo esilungeleleneyo esisisibaso esifanelekileyo sokusebenza.

IiNach ezilayishiwe

• Iphezulu kwiikhalori kunye ne-carbs.
• Zingenziwa zibe nempilo ngenyama yenkomo ebhityileyo, iimbotyi, iipepile, itshizi, iavokhado, iitumato, kunye nejalapenos kwisidlo esibandakanya umgangatho weprotheyini kunye namafutha anempilo.
• Ingenziwa imifuno ngokususa inyama kunye nokongeza iimbotyi kunye nemifuno.

Iintlanzi zeTacos

• Iintlanzi ze-tacos zilungele ukufumana i-Omega-3s, iprotheni ephilileyo, kunye ne-vitamin D.
• Kulula ukudibanisa kwaye inokudibaniswa neradishes, iikomkomere, i-anyanisi ebomvu, i-fennel, i-olives, kunye nejusi yelamuni yokongeza incasa kunye neenzuzo zempilo.
• Ngokugcoba, iikhalori nazo ziya kunqunyulwa.

Pancakes

• Zama ukuba njalo izithako esandleni ukwenza iipanekuku.
• Iibhanana, amaqunube, amaqunube, itshokolethi iitshiphusi, ibhotolo yamandongomane, kunye nesasi yeapile yesinamon zingongezwa.

Chocolate Dark

• I tsokotshi emnyama inokuba yi-snack enempilo.
• Itshokholethi emnyama iqulethe amafutha e-monounsaturated anokunceda ukuphucula i-cholesterol, iswekile yegazi, kunye namanqanaba e-insulin.
• Itshokholethi emnyama ikwabonelela ngeevithamini, iiminerali, kunye ne-antioxidants kwintliziyo kunye nempilo yengqondo.

I-Dietician Nutritionist

Le yimizekelo embalwa; Injongo kukwenza abantu bafunde ukwenza izidlo zabo zokuqhatha ezisempilweni Ukutya okanye ukulungelelanisa isicwangciso sokutya okunesondlo kufuneka sisoloko siqala ngesondlo, i-dietician, okanye nomniki-nyango wakho. Banokunceda ukuphuhlisa isicwangciso esilungele iimfuno zomntu ngamnye. Kumalunga nokufumana ibhalansi kunye nokudala ubudlelwane obuhle kunye nokutya.

I-Fibromyalgia Ukhetho lokuTyelo lweNutraceutical

Ucaphulo

UCoelho de Vale R, et al. (2016). Izibonelelo zokuziphatha kakubi ngamaxesha athile: Ukulawulwa ngempumelelo ngokuphambuka okucwangcisiweyo kwe-hedonic.
doi.org/10.1016/j.jcps.2015.05.001

Kuijer RG, et al. (2014). Ikeyiki yetshokholeyithi. Ubutyala okanye umbhiyozo? Unxulumano kunye nesimo sengqondo sokutya okunempilo, ukulawula ukuziphatha okubonwayo, iinjongo, kunye nokunciphisa umzimba. DOI:
I-10.1016 / j.appet.2013.11.013

UMurray SB, et al. (2018). Ukutya okukopela: Ngaba yindlela eyoyikisayo okanye eyoyikisayo yokuziphatha ngokutya? DOI:
I-10.1016 / j.appet.2018.08.026

Warren JM, et al. (2017). Uphononongo olucwangcisiweyo loncwadi malunga nendima yengqondo, ukutya okunengqondo, kunye nokutya okunengqiqo ekutshintsheni indlela yokuziphatha yokutya: Ukusebenza kunye neendlela ezinxulumene nazo. DOI:
10.1017 / S0954422417000154