Kuyini Ukuzila Okuhlukile Kosuku? Ukunciphisa Isisindo Ngokuzila Okwengeziwe Kosuku

olunye usuku lokuzila ukudla noma ngenye indlela ukuzila ukudla zonke izinsuku, ukuzila ukudla ngezikhathi ezithile iyinguqulo. ukuzila ukudla usuku lonkeKuzila ukudla kanye ezinsukwini ezimbili. Ukudla kumahhala ngezinsuku okungezona ukuzila.

ukuzila ukudla zonke izinsukuInikeza ukuncipha kwesisindo, inciphisa izici eziyingozi zesifo senhliziyo kanye nesifo sikashukela sohlobo 2.

Ungayenza kanjani enye indlela yokuzila ukudla kosuku?

ukuzila ukudla usuku lonke, ingenye yezinhlobo ezahlukene zokuzila ukudla ngezikhathi ezithile. Kulokhu kudla, usuku olulodwa luyazila futhi usuku olulodwa ukudla okuvamile kugcinwa.

Ngezinsuku zokuzila ukudla, ungaphuza iziphuzo ezingenamakhalori eziningi ngendlela othanda ngayo, njengamanzi, ikhofi elingenaswidi, netiye elingenashukela. Ngezinsuku zokuzila, udinga ukudla ama-calories angu-500. 

ukuzila ukudla, Kulula kunezinye izinhlobo zokudla nezinye izinguqulo zokuzila ukudla okuphakathi. Ukudla kwamahora angu-8 noma izindlela ezisebenzayo zokuzila ukudla okukodwa nje ngosuku. Esimeme ngokuhamba kwesikhathi.

Yini okufanele uyidle ngesikhathi sokuzila ukudla?

Awukho umthetho ojwayelekile mayelana nokuthi yini okufanele uyidle noma uphuze ngezinsuku zokuzila. Kodwa-ke, inani lekhalori eliphelele lokudla akufanele lidlule amakholori angu-500.

Kungcono ukuphuza iziphuzo eziphansi noma ezingenalo ikhalori ngezinsuku zokuzila, njenge:

• Su
• ikhofi
• itiye

Ngenxa yokuthi ukudla okunekhalori kuzoncishiswa kakhulu, ukudla ukudla okunomsoco, okunamaprotheni amaningi kanye nemifino enekhalori ephansi kuzokusiza uzizwe ugcwele ngaphandle kokuthatha ama-calories amaningi.

nalu usuku ukudla okuzila ukudla okwedluleleIzibonelo zokudla okungadliwa ku:

• Amaqanda nemifino
• I-Strawberry Yogurt
• Inhlanzi eyosiwe noma inyama enamafutha nemifino
• Isobho nezithelo
• Isaladi yamahhala

Yiziphi izinzuzo zokunye ukuzila ukudla kosuku?

uhlobo 2 sikashukela

• uhlobo 2 sikashukelaKuyisimo esenzeka lapho izinga likashukela egazini liphakeme kunokuvamile.
• Ukwehlisa isisindo kubalulekile ekugcineni isifo sikashukela sohlobo 2 silawulwa.
• ukuzila ukudla usuku lonkekunciphisa izici eziyingozi zohlobo 2 lwesifo sikashukela kubantu abakhuluphele ngokweqile.
• Ukuncipha kwamazinga e-insulin kanye nokumelana ne-insulin kunciphisa kakhulu ingozi yohlobo 2 lwesifo sikashukela, ikakhulukazi uma kuhlanganiswa nokuncipha kwesisindo.

Impilo yenhliziyo

ukuzila ukudla, ngenxa yokuncipha kwesisindo seziguli ezikhuluphele ngokweqile Isifo senhliziyo kunciphisa izici eziyingozi. Izifundo ngale ndaba zithole izinguquko ezibalulekile ezinkingeni zempilo ezilandelayo kubantu abakhuluphele ngokweqile abanesifo senhliziyo:

• Ukuncipha kwesiyingi sokhalo (5-7 cm)
• ukwehla komfutho wegazi
• Ukwehlisa i-cholesterol ye-LDL (embi) (20-25%)
• Ukwenyuka kwezinhlayiyana ezinkulu ze-LDL kanye nokuncipha kwezinhlayiyana eziyingozi ezincane, eziminyene ze-LDL
• Ukuncipha kwe-triglycerides yegazi (kufika ku-30%)

Umdlavuza

• Omunye wemiphumela evame kakhulu yokuzila ukudla okuphakathi ukukhuthazwa kwe-autophagy.
• I-Autophagy iyinqubo lapho amaseli amadala ephulwa futhi asetshenziswe kabusha. Idlala indima ebalulekile ekuvimbeleni izifo ezinjengomdlavuza, i-neurodegeneration, isifo senhliziyo kanye nezifo.
• Ucwaningo lwezilwane lubonise ukuthi ukuzila ukudla isikhathi eside nesikhathi esifushane kwandisa i-autophagy futhi kuxhunyaniswa nokulibaziseka ukuguga kanye nokunciphisa ingozi yezimila.
• Ukuzila ukudla kukhonjisiwe futhi kwandisa isikhathi sokuphila kwamagundane, izimpukane, nezikelemu.
• Ukuzila ukudla kosuku Kukhona futhi izifundo zabantu ezibonisa ukuthi kunciphisa umonakalo we-oxidative futhi ikhuthaza izinguquko ezingase zixhunywe nokuphila isikhathi eside.

Ingabe kukhona ukulimala ekudleni kokuzila ukudla kwasemini?

• Izifundo, ukuzila ukudla nsuku zonkeIkhonjiswe ukuthi iphephile kubantu abaningi.
• ukuzila ukudla zonke izinsuku Kucatshangwa ukuthi kwandisa ingozi yokudla ngokweqile, kodwa ucwaningo luye lwathola ukuthi lungasiza ekunciphiseni ukuziphatha okudlayo kanye nezimpawu zokucindezeleka.
• Nokho, umphumela wawo kubantu abathambekele ekubeni nokuphazamiseka kwemikhuba yokudla akwaziwa. Ucwaningo ngalokhu lusaqhubeka.
• ukuzila ukudla kosuku olwengeziwe ukudlaKukhona nabantu okungafanele bazilolonge. Laba bahlanganisa izingane, abesifazane abakhulelwe nabancelisayo, abantu ababuthaka, nalabo abanezimo ezithile zempilo, njengeGilbert's Syndrome, okungaba kubi kakhulu ngokuzila ukudla.
• Ucwaningo oluthile ukuzila ukudla kosukuLe phethini yokudla iphakamisa ukuthi ingase ibe usizo ekwehliseni izimpawu zokudla ngokuzitikayo. i-anorexia nervosa noma bulimia Ayibafanele abantu abanenkinga yokudla.
• Njenganoma yikuphi ukudla, thola iseluleko kuchwepheshe wezokudla noma udokotela ngaphambi kokuqala lokhu kudla.