Ngaba isondlo esipheleleyo siluncedo ekunciphiseni ubunzima?

izitya zokutya ezipheleleyo

Ukutya okupheleleyo kubonakala kuyiguqula imarike yokutya. Nangona ingaqwalaselwa njengesicwangciso sokutya, inonxibelelwano oluthile ne-pseudoscience. Ngaba ngokwenene sisicwangciso esiphilileyo sokunciphisa umzimba?

Ukutya okumangalisayo kunokusenza ukuba silahlekelwe isisindo ngokukhawuleza, kodwa azinzile kwixesha elide. Endaweni yoko, isondlo esipheleleyo siqinisekisa ukuba sinokugcinwa ubomi bonke.

Yintoni na?

Isondlo esipheleleyo asikokutya okuqhelekileyo, kodwa indlela esekelwe kuhlalutyo lwempilo epheleleyo yomzimba kunye nengqondo yomntu ngamnye. Oku kutya kusekelwe kwiimfuno zomntu ngamnye zesondlo kunye nempilo iyonke.

Izinto ezahlukeneyo ezinokuphembelela ukubonakala kwesicwangciso sempilo yomntu kukungaphumeleli, ukungabikho komzimba kunye nokunganyamezeli. Injongo yesondlo esipheleleyo kukudala ukutya okunokulinganisela kunye nendlela yokuphila enempilo ezuzisa umzimba ukusuka entloko ukuya ezinzwaneni.

Ngokungafaniyo nezinye izidlo zefashoni ezinokuthi zingonakali ngokuhamba kwexesha, isondlo esipheleleyo senzelwe ukuba sibe yi- utshintsho lwendlela yokuphila oko kunika ubomi obunempilo kunye nokuphila ixesha elide.

Izikhokelo zokutya ezipheleleyo zibandakanya ukutya okupheleleyo, okukrwada, kunye nokutya okuphilayo, ukusela isixa esicetyiswayo samanzi, ukunciphisa iswekile, i-cholesterol, kunye nokutya kwesodium, kunye nokuphepha ukutya okucutshungulweyo. Ngexesha elifanayo isikhokelo sesondlo esisekelwe kwiimfuno zomntu ngamnye zomzimba kufuneka siphunyezwe.

Ukuphila ubomi obunempilo kufuna ukuzinikela. Nangona kunjalo, nje ukuba izibonelelo ezimangalisayo zokulandela izikhokelo zesondlo ezipheleleyo zivakala, ziyaqinisekisa ukuba asizukutshintsha ukutya kwethu.

ukutya okunesondlo ngokupheleleyo

Izityholo eziluncedo

Isondlo esipheleleyo asinakusinceda kuphela ukuba siphile ubomi obunempilo, kodwa sizive singcono ngokwasemzimbeni nasengqondweni. Ukulandela isicwangciso sesondlo esipheleleyo sinokuba nenani lemiphumo emihle, kuquka ukulahleka kwesisindo, ukuphuculwa kwempilo yokugaya, ukuthintela izifo, kunye nokunye.

Yomeleza amajoni omzimba

Umzimba kunye nokhuselo lomzimba lunokusebenza kuphela kwizinto esizityayo, ngoko kuyavakala ukuba ukubonelela ngefuthe eliphezulu kukhokelela ekusebenzeni okukhulu. Ukwenza amajoni omzimba anamandla, isondlo esipheleleyo sibandakanya oku kulandelayo:

  • Iziqhamo kunye nemifuno. I-antioxidants equlethweyo inokunceda ukulwa neeradicals zamahhala (imveliso yeekhemikhali ezinokonakalisa i-DNA yakho kwaye icinezele amajoni akho omzimba).
  • Omega-3 fatty acids. Ezi zinokunyusa amandla omzimba wakho wokwenza iikhompawundi ezilawula amajoni omzimba.
  • Amanzi amaninzi. Sonke siyazi ukuba ukusela amanzi amaninzi kulungile kuthi. Siya kuzama ukusela malunga neelitha ezimbini ngosuku, okuya kunceda iiseli ziphelise inkunkuma kwaye zisebenze ngokufanelekileyo.
  • Igalikhi. Igalikhi iyaziwa ngokuba nentsholongwane kunye neentsholongwane zokulwa neebhaktheriya.
  • Ijinja. Le anti-inflammatory yendalo kufuneka ibonakale rhoqo ekutyeni. Sinako ukuyongeza emanzini ashushu ukwenza iti yejinja.

Igcina inqanaba leswekile yegazi elilungeleleneyo

Ukonyusa ukutya kwakho kwefiber enyibilikayo kunokulawula iswekile yegazi kwaye kusincede sigcine amanqanaba e-insulin esempilweni. Ukugcina amanqanaba eshukela egazi aqhelekileyo kubaluleke kakhulu ukuphepha iingxaki zempilo zexesha elide, ukulawula ubunzima bakho, kwaye uzive ulungile ngokubanzi.

Ifayibha enyibilikayo inyibilika ukwenza ukuthungwa okufana nejeli enceda ukulawula ukwetyisa kwaye inokukunceda uhlale uziva ugcwele ixesha elide. Kananjalo asinakufumana ukuwohloka kwasemva kwemini ukuba sitya ukutya imini yonke okugcina iswekile yethu isegazini.

Siya kuzama ukwandisa ukusetyenziswa kokutya okufana ne-broccoli, i-Brussels sprouts, i-cauliflower, iimbotyi, amajikijolo, imbewu ye-chia, i-peas, kunye neembotyi eziluhlaza ukugcina iswekile yegazi kunye namandla alawulwa yonke imini.

Iphucula ukwetyisa

Ukwetyisa okungasebenziyo mhlawumbi yenye yeengxaki eziqhelekileyo esidibana nazo njengezondlo ezipheleleyo. Ukutya ukutya okuninzi okucutshungulweyo kunye nokungafumani izondlo ezaneleyo kuya kuwonakalisa umzimba kunye nokukwazi kwawo ukusebenza ngokusemandleni.

Iinkozo ezipheleleyo, imifuno eluhlaza, i-avocados, iiprotheni ezinqabileyo, kunye neziqhamo eziphantsi kwe-glycemic (njengamajikijolo) kukutya kokugaya. Ukudibanisa ngakumbi kwezi kukutya kwakho kunokunciphisa iimpawu zobuntununtunu bamathumbu, njengerhasi, ukuqhina, kunye norhudo, ukukhuthaza umsebenzi wokwetyisa okunempilo kunye nengqondo nomzimba owonwabileyo.

Ukuphucula ukulala

Sonke siye sanengxaki yokuphuthelwa okanye iziqephu zokuphazamiseka kokulala. Nangona ingavakali njengengxaki enkulu yezempilo, ukungalali ngokwaneleyo kunokukhokelela kwiingxaki ezinzulu ezifana nokutyeba ngokugqithiseleyo, uxinzelelo lwegazi oluphezulu, kunye nobuthathaka bomzimba. Ngethamsanqa, ukutya esikutyayo kunokudlala indima enkulu ekufumaneni ezo yure zibalulekileyo ezisibhozo zobusuku.

Iialmondi, ii<em>walnuts, kunye neentlanzi ezinamafutha zikhuthaza ubuthongo obungcono, njengeziqhamo ezifana nekiwi kunye nejusi yecherry.

Ixhasa imo

Kwiminyaka embalwa edlulileyo sibone inani elandayo lophando malunga nekhonkco phakathi kwezidlo zethu kunye nempilo yethu yengqondo. Ngenxa yokuba amathumbu kunye nengqondo ngamalungu ahlukeneyo omzimba, abantu abadibanisi ezi zinto zimbini. Nangona kunjalo, ngokwenene zidibaniswe yi-vagus nerve, ehambisa iimpawu phakathi kwabo, kwaye ezininzi i-serotonin (ulonwabo) i-receptors ifumaneka emathunjini.

Olunye uphando luphande unxibelelwano phakathi kwemikhwa yokutya kunye nokudakumba, lufumanisa ukuba ukutya okutyebileyo "kwimifuno, iziqhamo, i-fiber, intlanzi, i-grains epheleleyo, i-legumes" kunye neswekile eyongeziweyo kunye nokutya okucutshungulwayo kunokuba nefuthe elikhulu ekuthinteleni kunye nonyango lokudakumba. .

izikhokelo zokutya ezipheleleyo

Imigaqo

Isitshixo kwisondlo esipheleleyo kukutya ukutya okungayi kuphembelela umzimba kuphela, kodwa kuya kuba nefuthe elihle kumsebenzi walo. Nangona izicwangciso zesondlo ezipheleleyo zinokwahluka kumntu nomntu ngokusekelwe kwiimfuno zomntu ngamnye, kukho ezinye iingcebiso ukuba nabani na angafaka isicelo sobomi obunempilo.

Ukutya ngokupheleleyo, ukutya okukrwada

Ukutya okucutshungulweyo kugcwele iswekile, ityuwa, kunye nezongezo ezinokwenza incasa ibemnandi, kodwa ibonelele ngexabiso elincinane lesondlo emzimbeni.

Ukongeza, uphando lubonisa ukuba ukutya okucutshungulweyo kunokukhobokisa kakhulu, okukhokelela kwiziphumo zokuziphatha ezifana nokutya kakhulu, ukutya okunyanzelekileyo, kunye nokulahleka kolawulo. Endaweni yokuzalisa inqwelo ngokutya okulungisiweyo, siya kuthenga ukutya okukrwada, okukrwada okufana neziqhamo kunye nemifuno. Oku kutya kuyilelwe ngokwendalo ukunika umzimba izondlo. Ukutya okucutshungulweyo akukho.

Sela amanzi aneleyo

Ukuhlala u-hydrated kubaluleke kakhulu kwimpilo.

Ukusetyenziswa kwamanzi kunceda ukulawula ubushushu bomzimba, ukugcina amalungu ethanjiswa, ukukhusela izifo, ukugcina ukusebenza kwamalungu, ukuphucula umgangatho wokulala, kunye nokuphucula isimo sengqondo. Iiglasi ezisibhozo zamanzi ngosuku zicetyiswa ngokubanzi ukugcina umzimba ugcwele ngokwaneleyo.

Iziselo ezifana nesoda, utywala, kunye neziselo ze-caffeinated zinokubangela ukuphelelwa ngamanzi emzimbeni, ngoko ke kungcono ukuziphepha ezi ziselo xa unako.

Ukunciphisa ukutya kwe-sodium

Ukutya kwe-sodium yenye yezinto eziphambili ekuphuhliseni uxinzelelo lwegazi oluphezulu. Uphononongo lubonisa ukuba abantu abaninzi basebenzisa i-sodium eninzi, kwaye ngaphezu kwe-70% yaloo sodium ivela kukutya okucutshungulwayo kunye nokutya okwenziwa kwiindawo zokutyela.

Ukunciphisa ukutya kwe-sodium akugcini nje ukuphucula impilo, kodwa kunokunceda ukunciphisa umngcipheko wesifo senhliziyo kunye nesifo.

ukutya amafutha enempilo

Ayingawo onke amanqatha adalwe alinganayo kwaye ayingawo onke amanqatha angalunganga kuthi. Amafutha anempilo afana namafutha e-monounsaturated kunye ne-polyunsaturated anokunceda intliziyo, anciphise i-cholesterol, aphucule amanqanaba e-insulin, kwaye aphucule amanqanaba eglucose.

Umlinganiselo ophakathi kwala mafutha unokuba nefuthe elikhulu kwimpilo yonke.

Ukunciphisa ukutya kweswekile

Ukusetyenziswa kakhulu kweswekile kunokuchaphazela kakubi umzimba wonke. Kwakhona, ukutya iswekile eninzi kunokusenza sibe namanqanaba asezantsi amandla, ukuncipha kweemvakalelo, okanye ukuqunjelwa. Siya kuphepha i-sweeteners ecolisisiweyo kunye neyokwenziwa kunye nokutya okucutshungulwayo okuneswekile eninzi.

Endaweni yoko, siya kuzama ukwanelisa iinkanuko ngeziqhamo eziphilayo. Sinokuyonwabela incasa eswiti ngelixa sixhamla kwisondlo seziqhamo ezipheleleyo.

amacandelo olawulo

Ubuninzi bezinto ezilungileyo nabo bunokuba yinto embi. Nokuba sitya ukutya okunempilo, kubalulekile ukugcina izahlulo engqondweni.

Ukulawulwa kwesahlulo ngundoqo ekuphuhliseni ukutya okunempilo, okunokulinganisela. Enoba sitya ukutya okusempilweni okanye okungenasondlo, kubalulekile ukuba singatyi kakhulu. Ukutya kakhulu kunokubangela uxinzelelo lwamalungu, ukubetha kwentliziyo / isisu esibuhlungu, uxinzelelo lwenkqubo yokugaya ukutya, okanye ukuphazamiseka kokulala.


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