Uma ulungisa indlela odla ngayo ukuze usebenze kahle, ungase uzithole usempikiswaneni ebonakala ingapheli kusayensi yezokudla okunempilo: amafutha aphansi noma ane-carb ephansi?
Un ucwaningo lwakamuva, enyatheliswa kumagazini we-Nature Medicine, wabheka abantu abadala abangu-20, okusho ukuthi iminyaka engu-30 ubudala, ababebhekwa njengesisindo ngokweqile ngokusekelwe ku-index yabo yesisindo somzimba.
Kwaphela amasonto amabili, ingxenye yeqembu idla ukudla okune-high-glycemic-load, okusekelwe ezitshalweni, okunamafutha aphansi (lapho ukudla kugayeka ngokushesha futhi kudonswe, okwenza ushukela wegazi ukhuphuke ngokushesha), kanti enye ingxenye idla isilwane. ukudla. Lokhu bekuwukudla okune-carb ephansi, ketogenic kanye nomthwalo ophansi we-glycemic (lapho ukudla kugayeka kancane futhi kudonswe, okubangela ukukhuphuka kancane koshukela wegazi). Babe sebeshintsha ukudla amasonto amabili ngaphezulu.
Abacwaningi bathola ukuthi ukudla okunamafutha aphansi kunikeza amandla encane sekukonke, okusho ukuthi ngidle ama-calories ambalwa. Lapho abantu bedla ukudla okunamafutha aphansi, banciphisa ngokuzithandela ukudla kwabo kwekhalori ngamakhalori angama-550 kuye kwangama-700 ngosuku uma kuqhathaniswa namaviki ane-carb ephansi. Futhi abazange baphawule ngokuhlukana kwendlala, ukusutha noma ukwaneliseka ngokudla endleleni.
Lesi siphetho siphikisana nokucabanga kwamanje, abacwaningi baphawula, okuvame ukuqeda ukudla okunamafutha aphansi ngoba bangase banikeze ukugcwala okuncane, okwandisa ingozi yokudla ngokweqile. Futhi, ukudla ukudla okunomthwalo ophezulu we-glycemic kungaholela ekukhiqizweni kwe-insulin ngokweqile, okukhuthaza ukunqwabelana kwamafutha.
Kodwa-ke, mayelana nokuthi lokho kuthinte kanjani ukwehla kwesisindo, akuzange kube nomthelela omkhulu. Naphezu komehluko omkhulu wokudla kwekhalori phakathi kokudla, ukunciphisa umzimba ingqikithi ngemva kwamasonto amabili okuqala kwakufana.
Iluphi uhlobo lokudla olulungele abasubathi?
Njengemibuzo eminingi yokudla okunempilo, impendulo ithi "kuncike." Abantu abaningi, kuhlanganise nabasubathi, bakholelwa ukuthi uma belandela ukudla okune-carb ephansi noma okunamafutha aphansi, bazobona imiphumela oyifunayo. Kodwa ukwehla nge-macronutrient ethile akusho ukuthi ingcono kuwena.
Imizimba yethu yakhelwe ukuthi idinge ibhalansi yamafutha, amakhabhohayidrethi, kanye namaprotheni, futhi ukusebenzisa amandla amancane akusoloko kulinganisa ukusebenza okuthuthukisiwe. Kwabanye abantu, kungase kubangele nokuba bakhathale ngokushesha.
Abasubathi badinga ibhalansi yawo wonke ama-macronutrients ukuze benze kahle. Imizimba yethu ikhetha ama-carbohydrate njengomthombo wawo oyinhloko wamafutha futhi sisebenzisa kahle kakhulu ukuwasebenzisa. Kodwa futhi sidinga amafutha namaprotheni ukusiza ukuvimbela ukulimala, usizo lokululama, futhi usigcine sisuthi.
Naphezu kokuthandwa kwama-carbohydrate aphansi noma izinhlelo zokudla ezinciphisa amafutha, ukusebenza kungase kuhlupheke uma abasubathi beqeda ngamabomu ama-macronutrients abo abalulekile.
Esikhundleni sokugxila kulokho okufanele kuncishiswe noma kuqedwe ekudleni, kungcono ukuthi umsubathi agxile eqophelweni lokudla okudliwayo, njengokudla. ama-carbohydrate ayinkimbinkimbi, amaprotheni anomzimba namafutha anempilo kaningi.