Uma kuziwa ekudleni, iningi lethu linomgomo owodwa oyinhloko (ngaphandle kokukwenza kube mnandi, kunjalo): ukuzizwa wanelisekile. Ukuze kuzuzwe lokhu, kubalulekile ukuthi uhlanganise namaqembu amathathu okudla okunempilo (amafutha, ama-carbohydrates namaprotheni), ukuze kwandiswe ukwaneliseka, ukulawula ukugaya, ukugcina izinga likashukela egazini lilinganisela futhi lilawule amahomoni endlala.
Nakuba kungekho nhlanganisela eyodwa elungele wonke umuntu, isifundo esisha, eyanyatheliswa kumagazini i- Nutrients, iphakamisa ukuthi ukwengeza ukwatapheya owengeziwe ekudleni kwakho kungase kube ikhambi elilula kwabanye.
Kungani ukwatapheya hhayi okunye ukudla?
Ucwaningo luthi ukudla okuhlanganisa ukwatapheya omusha esikhundleni samacarbohydrate acolisisiwe kungacindezela kakhulu isifiso sokudla futhi ukwandisa ukwaneliseka ukudla ngaphandle kokwengeza noma ukususa ama-calories.
Ososayensi bakhethe ukuhlola ukwatapheya ngoba kunjalo isithelo kuphela esiqukethe amafutha kanye ne-fiber, futhi bobabili baziwa ngokuthi banciphisa indlala. Ukwatapheya omaphakathi uqukethe amagremu angu-13 wamafutha e-monounsaturated namagremu angu-3 wefayibha, cishe lutho!
Ukuhlola umphumela wokusuthisa owabangelwa ukwatapheya, ngenkathi kunciphisa ama-carbohydrate esidlweni, abacwaningi bakhetha iqembu labantu abadala abangu-31, cishe iminyaka engu-38 ubudala ngokwesilinganiso kanye nenkomba yesisindo somzimba esiyi-29. Kwadingeka bakhethe oyedwa kwabathathu. Izinhlobo zama-sandwich ezinikezwa kubo: ibhanisi eligcwele ibhotela noma ukhilimu ushizi futhi lifakwe ulethisi (76% carbs, 14% fat, and 12% protein); ibhanisi elincane elinesigamu sikakwatapheya nebhotela (ama-51% ama-carbohydrate, ama-40% amafutha, namaprotheni angu-12%); Y ibhani elilula kakhulu, elinebhotela elincane kakhulu nokwatapheya wonke (50% ama-carbohydrate, ama-43% amafutha, namaprotheni angu-10%). Zonke izidlo zasekuseni zinenani elilinganayo lamakholori: angaba ngu-630.
Amahora ayisithupha ngemva kokudla, abacwaningi bahlola ukusutha, indlala, ukwaneliseka, amazinga wamandla, futhi badonsa igazi ukuze balinganise i-insulin, ushukela wegazi, namanye amazinga e-hormone ahlobene nendlala nesifiso sokudla.
Ukwatapheya uwuthinta kanjani umzimba wethu?
Ososayensi bathola ukuthi ukudla okuqukethe ukwatapheya kubonakala vuselela i-hormone yamathumbu YY, okulawula ukudla, ukunciphisa indlala nokwanda kokwaneliseka kwabahlanganyeli ngemva kokudla.
Ngaphezu kwalokho, labo abadlayo Aguacate nabo babenakho i-insulin encane kanye nokwehla kweshukela egazini. I-insulin iAUC (isilinganiso sokunyuka kukashukela egazini) yayiphansi ngo-31% kulabo ababedla ukwatapheya kukho konke ukudla kwabo, uma kuqhathaniswa namavolontiya adle isemishi ngaphandle kwawo.