Ukondliwa Kweqanda Eliqhekeka: Iqanda elibaluleke kakhulu ekulawuleni isisindo
Emhlabeni wonke, ukukhuluphala kuphindeke cishe kathathu kusukela ngo-1975, futhi manje sekungaphezu kwalokho U-39% wabantu abadala abaneminyaka engaphezu kuka-18 bakhuluphele ngokweqile noma bakhuluphele ngokweqile1. Abantu abaningi bakuthola kunzima ukufeza nokugcina isisindo esinempilo, kuyilapho beqhubeka nokudla ukudla okulinganiselayo okuqukethe zonke izakhamzimba ezidingwa ngumzimba.
Uma ufuna imfihlo yokulawulwa kwesisindo, sicabanga ukuthi kungenzeka siyiqhelile! Amaqanda anendima ebalulekile okufanele ayidlale ekugcineni isisindo esinempilo nokudla okulinganiselayo.
Amakholori aphansi
Amaqanda ahlinzeka ngo-13 izakhi ezibalulekile namavithamini, kanye namagremu angu-6 we amaprotheni2. Kanye nabo bonke lobu buhle obunomsoco, iqanda elilodwa elikhulu liqukethe nje Amakholori angu-70.
“Okuqukethwe kwekhalori kokudla yi-a isici esibaluleke kakhulu ekunqumeni umnikelo wokudla ekulawuleni isisindo”, kuchaza uDkt Nikhil Dhurandhar, ilungu le-International Egg Nutrition Centre's (IENC) Iqembu Lezingcweti Zomsoco Egg Global kanye noSihlalo kanye noSolwazi eMnyangweni Wesayensi Yezokudla e-Texas Tech University, e-USA.
Ngamaqanda, ungakwazi ukufinyelela imisoco eminingi ebalulekile edingwa umzimba wakho, ngaphandle kokulayisha ngokweqile kokuqukethwe kwamakhalori.
Amaprotheni aphezulu
Kanye nokuba nama-kilojoule aphansi, amaqanda agcwele amaprotheni aphezulu, ikusiza uzizwe ugcwele isikhathi eside.
Nakuba kunezindlela eziningi zokulawula isisindo, ukugcina indlala ngaphansi kokulawula kungaba usizo olukhulu. Ukudla okuqukethe amazinga aphezulu amaprotheni kuye kwafakazelwa ukunciphisa isifiso sokudla futhi andise ukugcwala uma kuqhathaniswa nokudla okunama-carbohydrate noma okunamafutha (nakuba iqukethe inani elifanayo lama-kilojoule!)3-8.
"Ukusuthisa umuzwa wokusutha ongasiza ukuyeka ukudla ngesikhathi esithile.” Uyachaza uDkt Dhurandhar: “Ukuhlupha isikhathi lowo muzwa oqhubeka ngaso, kuze kube sekudleni okulandelayo.”
“Ukukala ukusutha sivame ukusebenzisa izilinganiso eziqondile, lapho siqopha khona amazinga egazi amahomoni endlala noma amahomoni okugcwala ngaphambi nangemva kokudla. Lokhu kuqhathaniswa, noma phakathi kwabantu ngabanye, ukuze kunqunywe ukuthi basabela kanjani esidlweni esithile.”
Endabeni yemithombo yokudla ecebile amaprotheni (njengamaqanda), ubufakazi bubonisa izimpendulo ezinkulu ezivela kumahomoni okugcwala. Ngenxa yalokho, amaqanda athola amaphuzu aphezulu esikalini esibizwa ngokuthi index yokusutha9.
Ucwaningo luye lwabonisa kaningi ukuthi ukudla kwamaqanda, ikakhulukazi uma kubhangqwe nomthombo wefayibha, kuthuthukisa imizwa yokusutha futhi kunciphisa ukudla ngesikhathi sokudla kwakamuva uma kuqhathaniswa nokunye ukudla okunekhalori efanayo.5-8.
Ngakho-ke, i amandla amaprotheni emaqandeni kungasiza abantu ukuthi bathuthukise ukulawula isisindo sabo.
Ilungele ukudla kwasekuseni
Ngenxa yokusutha kwawo okuphezulu, amaqanda angase abe usizo ikakhulukazi ekulawuleni isisindo uma edliwe ngesikhathi sasekuseni.
"Ukudla okuqukethe inani elikhulu lamaprotheni (20 - 30g) kuvame ukuheha futhi kugcine ukusutha isikhathi esithile, kunikeza umuntu amandla okunciphisa ukudla ngaleso sikhathi." UDkt Dhurandhar uyacacisa.
“Ukudla lezi zinhlobo zokudla ekuqaleni kosuku kunganikeza "ukuvikela ukusutha" noma lokho engibhekisela kukho "Isihlangu samaprotheni" phakathi nosuku lapho umuntu engase achayeke ekudleni ukudla okuhlukahlukene.
Isilinganiso se-Metabolic
Amaqanda angasiza futhi ukukhulisa i-metabolism yakho ngokusebenzisa inqubo ebizwa ngokuthi i-thermic effect yokudla: "Ukudla ukudla okunothe ngamaprotheni vuselela i-metabolism ngesikhathi esifushane ngezinga elikhulu kunalawo anothe ngama-carbohydrate noma amafutha, ngenxa yamandla amakhulu adingwa umzimba ukuze ugaye ukudla okunothe ngamaprotheni.”
Eqinisweni, ngokusho kokutholwe ocwaningweni lwango-2014, amaprotheni anyusa izinga lomzimba womuntu ngo-15-30%.10!
Siyiqhekezile
UDkt Dhurandhar ufingqa ukuthi kungani amaqanda e umlingani wemvelo ekulawuleni isisindo: “Anama-kilojoule aphansi uma kuqhathaniswa kodwa anomsoco, futhi angumthombo omuhle wamaprotheni ekhwalithi enhle kakhulu.”
Okubalulekile wukudla amaqanda akho njengengxenye a ukudla okunempilo, okunomsoco, kanye nokunye ukudla okunothe ngezakhi, njengemifino nezinhlamvu, ukuze ufinyelele kukho konke okuhle kwakho futhi ulawule isisindo sakho kalula.
Okubhekwayo
7 UVander Wal JS, et al (2005)
8 UVander Wal JS, et al (2008)
10 U-Pesta D, no-Samuel, V (2014)
Thuthukisa amandla eqanda!
Ukukusiza ukhuthaze amandla omsoco weqanda, i-IEC isungule isethi yamathuluzi embonini elandekayo, okuhlanganisa nemiyalezo eyisihluthulelo, uhla lwesampula lokuthunyelwe ezinkundleni zokuxhumana, kanye nemifanekiso ehambisanayo ye-Instagram, Twitter kanye ne-Facebook.
Landa ikhithi yamathuluzi embonini (isiNgisi)
Landa ikhithi yamathuluzi embonini (isi-Spanish)Mayelana noDkt Nikhil Dhurandhar
UDkt Nikhil Dhurandhar uyilungu le-International Egg Nutrition Centre's (IENC) Iqembu Lezingcweti Zomsoco Egg Global kanye noSihlalo kanye noSolwazi eMnyangweni Wesayensi Yezokudla e-Texas Tech University, e-USA. Njengodokotela kanye ne-biochemist yokudla okunempilo, ubelokhu ehileleke ekwelapheni ukukhuluphala kanye nocwaningo iminyaka engu-35. Ucwaningo lwakhe lugxile ezicini zebhayoloji yamangqamuzana okukhuluphala nesifo sikashukela ikakhulukazi, ukukhuluphala okubangelwa amagciwane, kanye nokwelashwa kokukhuluphala ngokweqile. Wenze izifundo eziningi zomtholampilo ukuze ahlole umphumela wezidakamizwa kanye nokudla okufana nokusanhlamvu kwasekuseni noma amaqanda, ngokukhuluphala, ukusutha kanye nemingcele ehlukahlukene ye-metabolic. Izifundo zakhe zokuphayona zabonisa indima yamaqanda ekudambiseni ukusutha nokuncipha kwesisindo.
Hlangana nabanye beQembu lethu Lochwepheshe