Ukukhuluphala ngokweqile kanye nesifo se-metabolic yizinto ezivame kakhulu ezithinta impilo ezingaba nomthelela omkhulu enhlalakahleni iyonke. Ngenhlanhla, ucwaningo luye lwabonisa ukuthi ukwamukela indlela yokuphila esekelwe ezitshalweni kunganciphisa kakhulu ingozi yokuthuthukisa lezi zimo. Kulokhu okuthunyelwe, sizohlola izinzuzo zokudla okusekelwe ezitshalweni zokulawula isisindo kanye nempilo ye-metabolic, kanye namasu okufaka ukudla okuningi kwezitshalo ohlelweni lwakho lwansuku zonke ukuze wehlise ubungozi bokukhuluphala kanye nesifo se-metabolic.
Izinzuzo Zokudla Okusekelwe Ezitshalo Zokulawulwa Kwesisindo
Izidlo ezisekelwe ezitshalweni zivame ukucebile nge-fiber futhi ziphansi ngamafutha agcwele, okuzenza zilungele ukulawula isisindo. Ukushintsha imikhiqizo yezilwane ngokunye okusekelwe ezitshalweni kungaholela ekwakhiweni kwekhalori ephansi, kusize ekunciphiseni isisindo.
Umthelela Wokudla Okusekelwe Ezitshalo Empilweni Ye-Metabolic
Ukudla okusekelwe ezitshalweni kunezinzuzo eziningi empilweni ye-metabolic, okuhlanganisa:
- Ukuzwela Kwe-insulin Okuthuthukisiwe: Ucwaningo luye lwabonisa ukuthi ukudla okusekelwe ezitshalweni kungathuthukisa ukuzwela kwe-insulin, kunciphise ingozi yokuba nesifo sikashukela sohlobo 2.
- Ukuvuvukala Okuphansi: Ama-Antioxidants atholakala ekudleni kwezitshalo asiza ukunciphisa ukuvuvukala emzimbeni, okuyisici esibalulekile ekuphazamisekeni kwe-metabolic.
Izindlela Zokuphila Ezisekelwe Ezitshalo Zokunciphisa Ingozi Yokukhuluphala
Uma kuziwa ekulawuleni isisindo kanye nokunciphisa ingozi yokukhuluphala, indlela yokuphila esekelwe ezitshalweni ingaba yinzuzo kakhulu. Ngokufaka ukudla okuningi kwezitshalo ekudleni kwakho, ungakwazi ukulawula ukudla kwakho, uvimbele ukudla ngokweqile, futhi usekele imigomo yakho yokulawula isisindo. Nawa amanye amasu okusiza ukwehlisa ingcuphe yakho yokukhuluphala:
- Hlanganisa izithelo nemifino eyengeziwe: Izithelo nemifino kune-fiber eningi, amavithamini, namaminerali, nama-kilojoule aphansi. Angakusiza ukukugcwalisa ngaphandle kokungeza ama-calories engeziwe, okuwenza abe yinketho enhle yokulawula isisindo.
- Khetha okusanhlamvu: Okusanhlamvu okuphelele njenge-quinoa, irayisi elinsundu, ne-oats kunothe nge-fiber futhi kungakusiza uhlale uzizwa ugcwele futhi wanelisekile, enciphisa amathuba okudla ngokweqile.
- Khetha imithombo yamaprotheni esekelwe ezitshalweni: Imifino, amantongomane, imbewu, ne-tofu imithombo emihle kakhulu yamaprotheni engasiza ekukhuthazeni ukusutha nokusekela ukukhula kwemisipha. Futhi ngokuvamile aphansi emafutheni agcwele uma kuqhathaniswa nemithombo yezilwane yamaprotheni.
- Gwema ukudla okugayiwe: Ukudla okugayiwe njengokudla okusheshayo, ukudla okulula okunoshukela, nokudla okuthosiwe kuvame ukuba namafutha angenampilo, ushukela, nama-calories. Ngokugxila ekudleni kwezitshalo okuphelele, okucutshungulwe kancane, ungakwazi ukulawula kangcono ukudla kwakho kwekhalori futhi usekele imizamo yakho yokulawula isisindo.
Ngokuhlanganisa la masu asekelwe ezitshalweni ohlelweni lwakho lwansuku zonke, unganciphisa ingozi yakho yokukhuluphala futhi uthuthukise impilo yakho yonke kanye nokuphila kahle. Khumbula, izinguquko ezincane ngokuhamba kwesikhathi zingaholela emiphumeleni ehlala isikhathi eside, ngakho-ke qala kancane kancane futhi ulalele izidingo zomzimba wakho.
Ukuvimbela I-Metabolic Syndrome Ngokukhetha Okusekelwe Ezitshalweni
Ukudla okusekelwe ezitshalweni kukhonjisiwe kwehlisa umfutho wegazi kanye namazinga e-cholesterol, kunciphisa ingozi ye-metabolic syndrome. Amakhemikhali e-phytochemicals atholakala ekudleni kwezitshalo angasiza ekulawuleni amazinga kashukela egazini futhi athuthukise ukuzwela kwe-insulin.
- Faka phakathi izithelo nemifino emibalabala ehlukahlukene ekudleni kwakho ukuze uzuze ezinhlobonhlobo zama-antioxidants nezakhamzimba.
- Khetha okusanhlamvu okuphelele njenge-quinoa, irayisi elinsundu, nama-oats ukuze unikeze amandla aqhubekayo kanye nefayibha empilweni yamathumbu.
- Faka imithombo yamaprotheni asekelwe ezitshalweni ezifana nemifino, amantongomane, nembewu ukuze ukhuthaze ukusutha nokusekela ukusebenza kwemisipha.
Ubufakazi Besayensi Obusekela Ukudla Okusekelwe Ezitshalo Kwezempilo
Kukhona indikimba ekhulayo yocwaningo lwesayensi olusekela izinzuzo eziningi zezempilo zokudla okusekelwe ezitshalweni. Ucwaningo luye lwabonisa ngokungaguquki ukuthi abantu abalandela ukudla okusekelwe ezitshalweni banengozi encishisiwe yokukhuluphala kanye nesifo se-metabolic uma kuqhathaniswa nalabo abadla ukudla okuphezulu emikhiqizweni yezilwane.
Ingozi Encishisiwe Yokukhuluphala
Ucwaningo olushicilelwe ku- American Journal of Clinical Nutrition luthole ukuthi abantu abalandela ukudla okusekelwe ezitshalweni babene-low mass body index (BMI) futhi mancane amathuba okuba bakhuluphale uma beqhathaniswa nalabo abalandela ukudla okungasekelwe ezitshalweni. Lokhu kungenxa yokuqukethwe okuphezulu kwe-fiber kanye nokuncishiswa kwe-caloric kokudla okusekelwe ezitshalweni.
Impilo Ye-Metabolic Ethuthukisiwe
Ucwaningo olwanyatheliswa kuyi- Journal of the American Heart Association lubonise ukuthi ukudla okusekelwe ezitshalweni kuhlotshaniswa nokuzwela kwe-insulin okuthuthukisiwe kanye nengozi ephansi yokuba nesifo sikashukela sohlobo 2. Ama-antioxidant akhona ekudleni kwezitshalo nawo angasiza ekwehliseni ukuvuvukala, okuyisici esibalulekile ekuphazamisekeni kwe-metabolic.
Izimpawu Eziphansi Zokuvuvukala
Ukuhlaziywa kwe-meta okushicilelwe ku- Journal of Nutritional Biochemistry kubonise ukuthi ukudla okusekelwe ezitshalweni kunganciphisa kakhulu izimpawu zokuvuvukala emzimbeni, njenge-C-reactive protein (CRP) ne-interleukin-6 (IL-6). Ukuncipha kokuvuvukala kuhlotshaniswa nengozi ephansi yezifo ezingamahlalakhona, okuhlanganisa nesifo se-metabolic.
Sengiphetha, ubufakazi besayensi busekela kakhulu izinzuzo zezempilo zokudla okusekelwe ezitshalweni zokunciphisa ingozi yokukhuluphala kanye nesifo se-metabolic. Ukufaka ukudla okuningi kwezitshalo ekudleni kwakho kungaholela ekuthuthukisweni kwezempilo kanye nokuphila kahle.
Ukusebenzisa Ukudla Okusekelwe Esitshalweni Kwempilo Yesikhathi Eside
Uma kuziwa ekushintsheni ekudleni okusekelwe ezitshalweni ukuze ube nempilo yesikhathi eside, kubalulekile ukuthi usondele kukho ngendlela eqhubekayo nejabulisayo. Nawa amanye amathiphu angakusiza wenze ushintsho:
- Qala Kancane Kancane: Esikhundleni sokugxumela ekudleni okusekelwe ezitshalweni ngokuphelele, cabanga ngokufaka kancane kancane ukudla okusekelwe ezitshalweni ohlelweni lwakho. Lokhu kungasiza umzimba wakho ulungise futhi wenze uguquko lube lula.
- Gxila Ezinhlobonhlobo: Qiniseka ukuthi ufaka phakathi izithelo, imifino, okusanhlamvu okuphelele, okusanhlamvu, amantongomane, nembewu ekudleni kwakho ukuze uqinisekise ukuthi uthola imisoco ehlukahlukene.
- Funa Usekelo: Cabangela ukujoyina ikilasi lokupheka elisekelwe esitshalweni noma umphakathi waku-inthanethi ukuze uthole ukwesekwa nogqozi. Ukuba nesistimu yokusekela kungenza uguquko lube mnandi kakhulu.
- Xhumana Nochwepheshe: Uma unokukhathazeka okuthile ngokudla noma ukucatshangelwa kwezempilo, kuhlale kuwumqondo omuhle ukubonisana nomhlinzeki wezempilo noma isazi sokudla okunomsoco ukuze uqinisekise ukuthi uhlangabezana nazo zonke izidingo zakho zokudla okunomsoco kuyilapho ulandela ukudla okusekelwe ezitshalweni.
