Izibonelelo ongazaziyo malunga nokutya isidlo sakusasa

Izibonelelo ongazaziyo malunga nokutya isidlo sakusasa

Phakathi kwezo ngcali nguJessica Crandall, ingcali yezokutya ebhalisiweyo kunye nesithethi seAcademy of Nutrition and Dietetics. Amaxesha amaninzi, abantu bacinga ukuba bayazi malunga nesondlo ngenxa yokuba bayatya, kodwa ufuna imizimba emikhulu yesayensi kunye nophando ukuze ufumane oko imizimba yethu idinga ngokwenene.

Kwaye uphando lubonisa ukuba kukho izizathu ezilungileyo zokutya kwasekuseni.

• isondlo

Ifomula esisiseko yesidlo sakusasa: Dibanisa iicarbohydrates kunye neeproteni. Iikhabhohayidrethi zinika umzimba wakho kunye nengqondo ifuel efunekayo yosuku. Iprotheyini ikunika amandla okuhlala kwaye ikunceda uzive ugcwele kude kube kukutya kwakho okulandelayo.

Inokuba lula njengeseti ye:

Ingqolowa epheleleyo okanye isonka se-carb

Ubisi olunamafutha aphantsi, iyogathi, okanye itshizi yeprotheyini

Iziqhamo ezitsha okanye imifuno

Amandongomane okanye iimbotyi zeprotheyini eninzi

Ngaba kufuneka utye ngaphambi kokuba ungene kwindawo yokuzivocavoca? USabrina Jo, umqeqeshi wobuqu kunye nesithethi se-American Council on Exercise, uthi ukuba uluhlobo lokuvuka ulambile, zama ukutya i-snack phambi kokuba uzilolonge ekuseni. Kuya kukunceda uphucule ukusebenza kwakho kwaye uthintele ukudinwa kunye noloyiko.

Umzimba wakho uyayeka ukwetyisa xa usenza umthambo, kwaye uya kutya ukutya okupheleleyo esiswini sakho. Inokukwenza udumbe okanye ube negroggy, ngakumbi xa usenza umthambo onamandla kakhulu.

• ubunzima obunempilo

Ibhotolo yamandongomane kwi-toast. Olu lolo hlobo lokutya, utshilo uCrandall, ongaphezu kwabantu abangama-40 abazibuzayo ukuba kutheni ubunzima bezihlunu zabo buncipha njengoko isinqe sabo sikhula.

Ukwathi xa ungasityi isidlo sakusasa kungakhokelela ekutyeni kwasemini okanye ukhethe ukutya okungenampilo okufana nekeyiki.

Abaphandi kwiYunivesithi yaseCornell kwiminyaka embalwa edlulileyo banike ingxelo yokuba ii-greats zesidlo sakusasa, ngaphandle kokulamba kwazo, azizange zitye ngexesha lokutya kwasemini okanye isidlo sangokuhlwa. Kolu phononongo, bagcine umndilili weekhalori ezingama-408 ngosuku. Uphononongo lwabantu abadala eCanada olupapashwe ngo-2016 lwafumanisa ukuba ukutya isidlo sakusasa kunempembelelo encinci kumazinga okutyeba kakhulu okanye ukufumana ubunzima.

Uninzi lwenzululwazi luthanda isidlo sakusasa esisempilweni. “Abukho nje ubunzima bakho. Ikwamalunga neevithamini, iiminerali, kunye nobunzima bezihlunu. Kufuneka sicinge ngemifanekiso emikhulu, kwaye yintoni ukutya okwenzayo emzimbeni wakho ngokuchasene 'Ndifuna isisombululo sokunciphisa umzimba ngokukhawuleza.

• Ukulawula iswekile yegazi

Ukutya isidlo sakusasa kunceda ukugcina iswekile yegazi izinzile imini yonke, nokuba unesifo seswekile okanye awunayo. Kubantu abaneziphumo eziqhelekileyo zovavanyo lwe-glucose, oku kunokunceda ukuphepha ukunganyangeki kwe-insulin, okunokukhokelela kwisifo seswekile. Ukuhla kunye nokuwa kwiswekile yegazi kunokuchaphazela isimo sakho sengqondo, kukwenza ube nomsindo ngakumbi.

• Zilungiselele impumelelo

Khumbula, dibanisa iikhabhu kunye neprotheyini, njengesitya seenkozo ezinobisi kunye neziqhamo. Awunaxesha lokutya ekhaya? Qinisekisa ukuba unesidlo sakusasa onokuthi usitye ekuhambeni, okufana nomxube webhanana kunye nebhokisi yobisi.

Usenokuhendeka ukuba ufikelele kwibar yesidlo sakusasa okanye isiselo seprotein, ngakumbi emva kokuzilolonga. Ngelixa oku kubhetele kunanto, abayi kuzalisa ngesixa seekhalori obuya kuzifumana ekutyeni okucutshungulwayo.”

Kodwa nezona zicwangciso zilungileyo zinokulahleka. Xa uziva ungenayo enye indlela ngaphandle kokuphoswa isidlo sakusasa.