Ukuqhekeka kweSondlo seqanda: Iqanda-iqabane elibalaseleyo kulawulo lobunzima
Ehlabathini lonke, ukutyeba ngokugqithisileyo kuye kwaphindaphindeka phantse kathathu ukususela ngowe-1975, yaye ngoku ngaphezu koko I-39% yabantu abadala abangaphezu kweminyaka eyi-18 batyebe kakhulu okanye batyebe kakhulu1. Abantu abaninzi bakufumanisa kunzima ukufezekisa nokugcina ubunzima obunempilo, ngelixa beqhubeka besitya ukutya okunokulinganisela okuqulethe zonke izondlo ezifunwa ngumzimba.
Ukuba ukhangela imfihlo yolawulo lobunzima, sicinga ukuba sisenokuba siyiqhelile! Amaqanda anendima ebalulekileyo ekufuneka eyidlalile ekugcineni ubunzima obusempilweni kunye nokutya okunesondlo.
Iikhalori ezisezantsi
Amaqanda anika i-13 izondlo eziyimfuneko kunye neevithamini, kunye ne-6 grams ye protein2. Kwakunye nako konke oku kulunga okunesondlo, iqanda elinye elikhulu liqulethe nje Iikhalori ezi-70.
“Ikhalori yesiqulatho sokutya yi-a into ebaluleke kakhulu ekumiseleni igalelo lokutya kulawulo lobunzima”, ucacise watsho uGq. Nikhil Dhurandhar, ilungu leZiko leZondlo zamaqanda laMazwe ngaMazwe (IENC) Iqela Leengcali zeSondlo seZwe kunye noSihlalo kunye noNjingalwazi kwiSebe leSayensi yeZondlo kwiYunivesithi yaseTexas Tech, eMelika.
Ngamaqanda, unokufikelela kuninzi lwezondlo ezibalulekileyo ezifunwa ngumzimba wakho, ngaphandle kokulayisha ngaphezulu kumxholo wekhalori.
Iphezulu kwiiprotheni
Kanye nokuba neekhalori eziphantsi, amaqanda apakishwe iprotheni ekumgangatho ophezulu, kukunceda uzive ugcwele ixesha elide.
Nangona kukho iindlela ezininzi zokulawula ubunzima, ukugcina indlala phantsi kolawulo kunokuba luncedo olukhulu. Ukutya okuqulethe amanqanaba aphezulu eprotheyini kuye kwafakazelwa ukunciphisa ukutya kunye nokwandisa ukuhlutha xa kuthelekiswa nokutya okunekhabhohayidrethi okanye okutyebileyo kwamafutha (nangona kuneekhalori ezilinganayo!)3-8.
"Ukuhlalisa yimvakalelo yokuhlutha enokukunceda uyeke ukutya ngexesha elithile.” Uyacacisa uGqr Dhurandhar: “Satiety lixesha eqhubeka ngalo loo mvakalelo, de kube sisidlo esilandelayo.”
"Ukulinganisa ukuhlutha sihlala sisebenzisa imilinganiselo yenjongo, apho sibhala amanqanaba egazi leehomoni zendlala okanye iihomoni zokuzala ngaphambi nasemva kokutya. Oku kuthelekiswa, okanye phakathi kwabantu, ukuze kubonwe indlela abasabela ngayo kwisidlo esithile.”
Kwimeko yemithombo yokutya eneprotheyini (njengamaqanda), ubungqina bubonisa iimpendulo ezinkulu ezivela kwi-hormone epheleleyo. Ngenxa yoko, amaqanda afumana amanqaku aphezulu kwisikali esibizwa ngokuba yi isalathisi sokuhlutha9.
Uphononongo lubonise ngokuphindaphindiweyo ukuba ukutya kwamaqanda, ngakumbi xa kudityaniswe nomthombo wefayibha, kukhuthaza iimvakalelo zokuhlutha kunye nokunciphisa ukutya ngexesha lesidlo sasemva kwexesha xa kuthelekiswa nokunye ukutya okunomxholo ofanayo wekhalori.5-8.
Ngoko ke, i amandla eprotheni emaqandeni kunokunceda abantu baphucule ulawulo lobunzima.
Ilungele isidlo sakusasa
Ngenxa yokuhlutha kwawo okuphezulu, amaqanda anokuba luncedo ngakumbi kulawulo lobunzima xa etyiwe ngexesha lesidlo sakusasa.
"Ukutya ukutya okuneprotheyini eninzi (20 - 30g) idla ngokubangela kwaye igcine ukuhlutha ixesha elithile, ixhobisa umntu ukuba anciphise ukutya ngelo xesha." UGqr Dhurandhar uyacacisa.
“Ukutya ezi ntlobo zokutya kwangethuba emini kunokubonelela "ukhuseleko lokuhlutha" okanye into endibhekisa kuyo "Ikhaka leprotheni" ngexesha losuku xa ubani esenokuba sesichengeni sokutya iintlobo ngeentlobo zokutya.
Umgangatho weMetabolic
Amaqanda anokunceda ukonyusa i-metabolism yakho ngenkqubo ebizwa ngokuba yi-thermic effect yokutya: “Ukutya ukutya okuneprotein eninzi kunoko. ukuvuselela i-metabolism okwethutyana ukusa kumlinganiselo omkhulu kunezo zityebileyo kwiicarbohydrates okanye amafutha, ngenxa yomthamo omkhulu wamandla afunwa ngumzimba ukuze ulungise ukutya okuneprotini eninzi.”
Ngapha koko, ngokweziphumo zophononongo luka-2014, iprotein yonyusa izinga lemetabolism yomntu nge-15-30%.10!
Siyiqhekezile
UGqr Dhurandhar ushwankathela ukuba kutheni amaqanda e umlingane wendalo kulawulo lobunzima: “Zinekhalori ezisezantsi ngokwentelekiso kodwa zinezondlo ezixineneyo, kwaye zingumthombo olungileyo weprotein ekumgangatho obalaseleyo.”
Undoqo kukutya amaqanda akho njengenxalenye ye ukutya okunempilo, okunokulinganisela, kunye nokunye ukutya okutyebileyo kwezondlo, njengemifuno kunye neenkozo ezipheleleyo, ukufikelela kuko konke ukulunga kwazo kunye nokulawula ubunzima bakho ngokulula.
Ucaphulo
1 Umbutho WezeMpilo Wehlabathi
7 UVander Wal JS, et al (2005)
8 UVander Wal JS, et al (2008)
10 Pesta D, kunye noSamuweli, V (2014)
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Khuphela izixhobo zeshishini (IsiNgesi)
Khuphela izixhobo zeshishini (Spanish)Malunga noGqirha Nikhil Dhurandhar
UGq. Nikhil Dhurandhar ulilungu leZiko leSondlo lamaqanda laMazwe ngaMazwe (IENC) Iqela Leengcali zeSondlo seZwe kunye noSihlalo kunye noNjingalwazi kwiSebe leSayensi yeZondlo kwiYunivesithi yaseTexas Tech, eMelika. Njengogqirha kunye ne-biochemist yezondlo, uye wabandakanyeka kunyango lokutyeba kunye nophando lwe-35 iminyaka. Uphando lwakhe lujolise kwimiba yebhayoloji yemolekyuli yokutyeba kakhulu kunye nesifo seswekile ngakumbi, ukutyeba kakhulu ngenxa yeentsholongwane, kunye nonyango lwezonyango lokutyeba. Uqhube izifundo ezininzi zeklinikhi ukujonga isiphumo samachiza kunye nokutya okunje ngesidlo sakusasa okanye amaqanda, ngokutyeba kakhulu, ukuhlutha kunye neeparitha ezahlukeneyo zemetabolism. Izifundo zakhe zobuvulindlela zabonisa indima yamaqanda ekudambiseni ukuhlutha kunye nokuncipha kobunzima bomzimba.
Dibana nabanye kwiQela lethu leNgcali