Ukutya okunempilo: Sichitha ii-Stereotypes ezikhoyo

IiCarbohydrates. Ukunciphisa ukungena kwee-carbohydrates kunokuvelisa i-short-term effect, njengoko umzimba uvumelanisa nokunciphisa ukugcina kwabo. Ukutya okunempilo kubonisa ukuthambisa ngokulinganisela kwe-carbohydrate, engabangela ukuzuza ubunzima. Umzimba usebenzisa i-carbohydrate yamandla kunye nokunciphisa nokunciphisa ukungenisa kwawo kunokukhokelela ekudakaleni.

Ngaba ufanele ukusela ezimbini ilitha yamanzi ngosuku? Izifo ziphuma emzimbeni ngokuphefumula, ukujuluka, isisu kunye namathumbu, kodwa oku akuthethi ukuba kufuneka uphuze amanzi amaninzi. Kunzima ukubala inani elichanekileyo lamanzi eliza kuyo yonke imihla ngokutya nokusela, kodwa ukuba umchamo wakho uluhlaza obala, oku kuqhelekileyo. Nangona kunjalo, ukuba ifakwe kwi-yellow yellow, kufuneka uphuze ngaphezulu.

Imveliso evela kwii-grains ezipheleleyo. Funda iibhile zeenqulatho zeemveliso ukwenzela ukuba ziqinisekise ukuba ziyingxenye enye. Ukutya okunempilo kuthetha ukutya ama-gram ayi-80 yembewu yonke imihla - oku kunokunciphisa ingozi yesifo senhliziyo, isifo sikashukela nesifo.

Amaqanda aphakamisa i-cholesterol egazini? Le ngqungqelo yazalwa ngenxa yokuba i-yolk yeqanda iyona nto yokutya kwe-cholesterol. Nangona kunjalo, akukho ninzi ye-cholesterol apho ukuze isongela impilo kunye nokusetyenziswa okulinganayo kwamaqanda. Uphando lubonisa ukuba ukutya iqanda elinye ngosuku kunokuphakamisa i-cholesterol, kodwa amaqanda ayimvelaphi yezondlo ezininzi.

Ngaba kukho utywala obunobungozi? Ukumodareyitha kuyintloko. Kukholelwa ukuba iglasi yewayini okanye iiglasi ezimbini zebhiya yimalinganiselo engalingekanga kwimpilo yabantu abadala. Utywala yi-anticoagulant evimbela ukugqithisa kwegazi, kunye newayini ebomvu iqulethe i-antioxidants, ngoko ke ukuchitha utywala oluncinane kunokuba nefuthe elihle.

Iimvithamini ziyimfuneko kuwo wonke umntu? Ukuba udla iintlobo ezininzi zeziqhamo, imifuno kunye neengqolowa ezipheleleyo, kunye nexabiso elincinci lemveliso yamachiza ephantsi, iiprotheni kunye nexabiso elifanelekileyo leekhalori, ngoko unokutya okunempilo, kwaye awudingi i-vitamin supplement. Abantu abangalandeli ezi ngcebiso ngamanye amaxesha kufuneka bathathe ii-multivitamines. Ziyimfuneko kubafazi abakhulelweyo kunye nabantu abaneengxaki zokutya.

Ukwakha imisipha, ngaba ufanele udle amanye amaprotheni? Nangona ezi nkcazo zeenkampani ezivelisa izongezelelo zeeprotheyini, ukuba awukwazi ukwenza ukunyusa okunyusa umzimba, ke iiprotheni ezongezelelweyo azidingeki ukukhula kwemisipha. Isondlo esifanelekileyo kunye noqeqesho oluqhelekileyo kuya kukuvumela ukuba wakhe isiscle. IziHlomelo zingabangela iingxaki, kuba imisebenzi eyongezelelweyo yomzimba inokuchaphazeleka ukwenza iproteinyini engaphezulu.

Ingaba i-fiber ibangela iingxaki kubantu abanegciwane lokutya lokutya? Kukho iintlobo ezimbini ze-fiber: i-soluble kunye ne-insoluble. I-Soluble ayiyiyo ingxaki, kuba kulula ukuyila emzimbeni kwaye inqande ukutyunjwa kubantu abaneengxaki zesisu. Iimbumba ezinqabileyo zikhoyo kwiingqolowa.

Ngaba kufuneka uzalise amandla atshanje? Emva kokuzivocavoca, abagijimi kufuneka badle i-carbohydrates ukubuyisela izitye zeglucose kunye neeprotheyini ezincinci ziphucula umphumo wokubuyiswa. Ewe, sisela into ene-carbohydrates, umzekelo, ushokolethi eshisayo kunye nobisi obumhlophe. Iiprotheni zinceda ukwakha ubunzima besisipha, ngoko ke, zidla emva kokuba umsebenzi awufunanga.

Isifo sikashukela sesifo sesi-2 sinokuthintelwa ukuba udle ukutya okuphantsi kweswekile? Isifo sikashukela asibangelwa ngokutya i-glucose eninzi. Esi sifo sisiphumo sokumelana nomzimba kwi-insulin. Ukutya okuphezulu kwishukela kunokwandisa iswekile yegazi, kodwa oku kuya kubonisa kuphela ukuba khona kwesifo sikashukela, kwaye asikho isizathu seengxaki. Ukutya okunempilo akukwazi ukuphilisa esi sifo.