Izinzuzo ongazazi ngokudla isidlo sasekuseni

Izinzuzo ongazazi ngokudla isidlo sasekuseni

Kulabo chwepheshe kukhona uJessica Crandall, udokotela obhalisiwe wezokudla kanye nomkhulumeli we-Academy of Nutrition and Dietetics. “Izikhathi eziningi, abantu bacabanga ukuthi bayazi ngokudla okunomsoco ngoba bayadla,” usho kanje, “kodwa udinga izinhlaka ezinkulu zesayensi nocwaningo ukuze uthole ukuthi imizimba yethu idingani ngempela.

Futhi ucwaningo lubonisa ukuthi kunezizathu ezinhle zokudla isidlo sasekuseni.

• umsoco

Ifomula eyisisekelo yokudla kwasekuseni: Bhangqa ama-carbohydrate namaprotheni. Ama-carbohydrate anika umzimba wakho nengqondo uphethiloli owudingayo ngosuku. Amaprotheni akunikeza amandla okuhlala futhi akusiza uzizwe ugcwele kuze kube sekudleni kwakho okulandelayo.

Kungaba lula njengesethi ye:

Okusanhlamvu okuphelele noma isinkwa se-carb

Ubisi olunamafutha aphansi, iyogathi, noma ushizi wamaprotheni

Izithelo ezintsha noma imifino

Amantongomane noma okusanhlamvu ukuze uthole amaprotheni amaningi

Ingabe kufanele udle ngaphambi kokuya ejimini? USabrina Jo, umqeqeshi womuntu siqu kanye nomkhulumeli we-American Council on Exercise, uthi uma uwuhlobo oluvuka ulambile, zama ukudla ukudla okulula ngaphambi kokujima kwakho ekuseni. Kuzokusiza uthuthukise ukusebenza kwakho futhi kugweme ukukhathala nokwethuka.

Umzimba wakho uyayeka ukugaya lapho uzivocavoca, futhi uzodla ukudla okugcwele esiswini sakho. Kungakwenza uqunjelwe noma uqumbe, ikakhulukazi uma wenza umsebenzi wokuqina.

• isisindo esinempilo

Ibhotela lamantongomane ku-toast. Yilolo hlobo lokudla, kusho uCrandall, abantu bakhe abangaphezu kuka-40 abazibuza ukuthi kungani imisipha yabo yehla njengoba ukhalo lukhula.

Uthi futhi uma ungasidli isidlo sasekuseni kungaholela ekutheni uphume emini noma ukhethe ukudla okungenampilo njengekhekhe.

Abacwaningi baseCornell University eminyakeni embalwa edlule babike ukuthi ama-greats asekuseni, naphezu kokulamba kwawo, awazange adle ukudla kwasemini noma isidlo sakusihlwa. Kulolu cwaningo, bonge isilinganiso samakholori angama-408 ngosuku. Ucwaningo lwabantu abadala eCanada olwanyatheliswa ngo-2016 lwathola ukuthi ukudla kwasekuseni kwakunomthelela omncane emazingeni okukhuluphala noma ukukhuluphala.

Iningi lesayensi lithanda ukudla kwasekuseni okunempilo. “Akukhona nje ngesisindo sakho. Kumayelana namavithamini, amaminerali, nesisindo somzimba. Kufanele sicabange ngezithombe ezinkulu, nokuthi yikuphi ukudla okwenziwa emzimbeni wakho uma kuqhathaniswa nokuthi 'Ngifuna isisombululo esisheshayo sokulahlekelwa isisindo.

• Ukulawula ushukela wegazi

Ukudla isidlo sasekuseni kusiza ukugcina ushukela wakho uzinzile usuku lonke, kungakhathaliseki ukuthi unesifo sikashukela noma cha. Kubantu abanemiphumela evamile yokuhlolwa kweglucose, lokhu kungasiza ekugwemeni ukumelana ne-insulin, okungaholela ekubeni nesifo sikashukela. Ukwehla nokuwa kushukela osegazini lakho nakho kungathinta isimo sakho sengqondo, kukwenze ucasuke kakhulu.

• Zilungiselele impumelelo

Khumbula, bhangqa ama-carbohydrate namaprotheni, njengesitsha sezinhlamvu ezigcwele ubisi nezithelo. Awunaso isikhathi sokudla ekhaya? Qiniseka ukuthi unesidlo sasekuseni ongasidla usohambeni, njengengxube kabhanana nebhokisi lobisi.

Ungase ulingeke ukuba ufinyelele ibha yasekuseni noma isiphuzo se-protein, ikakhulukazi ngemva kokuzivocavoca. Yize lokhu kungcono kunalutho, ngeke bagcwalise inani elifanayo lamakholori ongawathola ekudleni okugaywe kancane.”

Kodwa ngisho nezinhlelo ezinhle kakhulu zingalahleka. Lapho uzizwa ungenayo enye indlela ngaphandle kokuphuthelwa isidlo sasekuseni.