Funda malunga nokutya kweqanda elibilisiwe lokunciphisa umzimba

Funda malunga nokutya kweqanda elibilisiwe lokunciphisa umzimba

Ubunzima obugqithisileyo buthathwa njengenye yezona ngxaki zixhaphakileyo nezicaphukisayo abantu abaninzi abafuna ukuzisusa.

Kulo mongo, ukutya kweqanda elibilisiwe yinkqubo yokulahleka kwesisindo equka ukutya amaqanda abilisiwe ubuncinane kwisidlo esinye imihla ngemihla, ngokutsho kweNew York Post. Kodwa ngaba iphumelele ngokwenene?

Ayintsonkothanga

Iingcali zineembono ezithile malunga nokutya, okuthembisa ukunceda abantu balahlekelwe ukuya kuthi ga kwiikhilogram ezingama-25 (malunga neekhilogram ezili-11) kwiiveki nje ezimbini.

Ukutya kwachazwa okokuqala kwincwadi ka-2018 enesihloko esithi "Ukutya Kweqanda Elibilisiweyo: Indlela ekhawulezayo kunye neLula yokwehlisa ubunzima!" NguAriel Chandler. Ngelixa ukutya kukhuthazwa kakhulu kwiqonga leTikTok, kukho nabantu abadumileyo abalandela ukutya, kwaye kuthiwa uNicole Kidman watya ukutya kweqanda elibilisiweyo ngaphambi kokuba adlale kwimuvi ethi "Cold Mountain."

Ukutya akukho nzima okanye kunzima ukulandela. Ukutya kwasekuseni kubandakanya ubuncinane amaqanda amabini kunye nesiqhamo esinye, kunye nokukhetha ukubandakanya imifuno okanye iprotheni ephantsi ye-carb. Isidlo sasemini kunye nesidlo sakusihlwa siqukethe amaqanda okanye iprotheni ephilileyo, ngaphezu kwemifuno ephantsi kwe-carb.

Ayiboneleli ngesondlo esilungeleleneyo

Ngaphandle koko, wamkelekile ukuba ungeze okunye ukutya kunye neziselo ezifana neziselo ze-calorie ze-zero, inyama ebhityileyo, imifuno engekho-starchy, iziqhamo ezine-carb ephantsi, amafutha aphantsi, i-oyile, kunye naziphi na iziqholo okanye imifuno oyithandayo.

Kule nkalo, ukutya kufana neninzi yezinye izidlo ezine-carb ephantsi.

"Le yinguqulelo yekhalori ephantsi, i-low-carb yokutya eya kukhuthaza ukulahleka kwesisindo, kodwa ayiyi kuhlala ixesha elide kwaye ayinikezi umzimba wakho ngesondlo esinokulinganisela," kusho u-Erin wezondlo ezisekelwe kwisiXeko saseNew York. I-Palinsky-Wade.

Ukutya okungavumelekanga ukuba kutyiwe

Wachaza ukuba kukho ukutya okuninzi okungavumelekanga ukulandela ukutya kweqanda elibilisiwe, kuquka:

-Isonka, ipasta, iquinoa, icouscous kunye nerhasi.

-Iimveliso zobisi eziquka ubisi, itshizi kunye neyogathi.

-Iitapile.

-imbewu yengqolowa.

-Ii-ertyisi, iimbotyi kunye nezinye iimbotyi.

-Iziqhamo ezifana nebhanana, ipayinapile kunye nemango.

-Iziselo eziswiti ezifana nesoda, ijusi, iti eswiti, neziselo zemidlalo.

Ukulahleka kwamanzi

Ngenxa yezi zithintelo, ukutya kunokuba nzima ukulandela ixesha elide kubantu abaninzi. "Le yindlela yokutya ethinteleyo kwaye engalinganiyo enokukhokelela ekunqongopheni kwezondlo kwixesha elide kwaye ayizinzile," uPalinsky-Wade wongezelela.

Kodwa nangona ezi ngxaki, abantu abalandela ukutya babika impumelelo yexesha elifutshane. Umntu othile kwiTikTok uthe ulahlekelwe ngeeponti ezi-5 kwiveki enye. Omnye uqhubeke wathi: "Inkqubo isebenzile ngokuqinisekileyo."

Noko ke, omnye umntu wenza isikhalazo esiqheleke ngakumbi, esithi, “Ukutya kweqanda kuya kukutshisa ngenxa yamaqanda. "Ndiyenzile kwaye yasebenza, kodwa ndiyawacaphukela amaqanda ngoku."

UPalinski-Wade uyavuma ukuba i-dieters isenokubona ukwehla kobunzima bomzimba ekubeni ukutya kweqanda kusezantsi kwiikhalori nakwicarbohydrates, ecacisa ukuba “ukwehla kobunzima bokuqala kuya kuquka ukuhla kwamanzi, okukhokelela kwiziphumo ezimangalisayo kodwa kungekhona ukuncipha okuphawulekayo kwamafutha omzimba.” .

Ugqirha okanye ingcali yezondlo

Inkxalabo enkulu, ngokutsho kukaPalinsky-Wade kunye nezinye iingcali kunye nabantu abaye bazama ukutya, kukuba ngelixa ukutya kunokuba kuhle kwiiveki ezimbalwa, akuzinzile kwixesha elide.

Emva koko, uya kugqiba ukubuyisela bonke ubunzima obulahlekileyo nangaphezulu kuba abantu bahlala betya kakhulu emva kokulandela ukutya okunemiqathango, uPalinsky-Wade uthi. Indlela ekrelekrele kukuthetha nogqirha okanye ingcali yezondlo ukuze kuxoxwe ngeyona ndlela isempilweni, isicwangciso sokutya sexesha elide.

Utyebile ngezondlo

Kufuneka kuqatshelwe ukuba amaqanda atyebileyo kwizondlo kwaye anokuba yinxalenye enempilo yokutya okupheleleyo, njengoko anika amanqanaba aphezulu e-vitamin A, i-vitamin B12, i-vitamin D, i-riboflavin (i-vitamin B2), i-biotin (B7), i-selenium, kunye ne-selenium. iodine, ukukhankanya ezimbalwa. .

Kwakhona iqulethe ixabiso eliphezulu le-cholesterol kunye namafutha agcweleyo, anokuthi athandabuzeke kubantu abanenkxalabo malunga namazinga e-cholesterol, ngoko kubalulekile ukuthetha nodokotela ngaphambi kokuba ugxume kwisidlo esityebileyo seqanda.

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