Usenokuba ulibonile igama elithi 'Carnivore Diet' ngelixa ujonga i-intanethi, ingakumbi kwimidiya yoluntu. Abantu abaninzi bathetha ngale ndlela yamva nje ethi ikunceda unciphise umzimba ngokutya inyama kuphela. Abanye bathi oku kukhokelele ekunciphiseni umzimba okumangalisayo kunye nokunyanga izifo. Kodwa yintoni ngokwenene? Ngaba ukutya inyama kuphela kulungile emizimbeni yethu? Namhlanje, masijonge oku ngokwembono yezonyango kuphela.
Yintoni Ukutya Okutya Inyama?
Ngamafutshane, oku kuthetha ukususa ngokupheleleyo iicarbohydrates ekutyeni kwakho kwaye utye kuphela iimveliso zezilwanyana ezifana nenyama, intlanzi, inkukhu, namaqanda. Ingcamango esisiseko kukuba xa iicarbohydrates zisusiwe, umzimba uqala ukutshisa amafutha ukuze ufumane amandla, nto leyo ekhokelela ekunciphiseni ubunzima. Abo balandela olu hlobo lokutya bathi lunciphisa ukudumba emzimbeni, lulawula amanqanaba eswekile egazini kubantu abanesifo seswekile, kwaye luphucula impilo yengqondo.
Oku kunokubonakala kufana nokutya okuthandwayo kwe-ketogenic kunye nokutya kwe-Atkins, kodwa kunomda ngakumbi. Ezinye iintlobo ezimbini zokutya zithintela ii-carbohydrates kuphela. Nangona kunjalo, ukutya okutya inyama akuvumeli ngokupheleleyo ii-carbohydrates kuphela, kodwa nemifuno, iziqhamo, iinkozo, amantongomane kunye neembotyi.
Oku akunto intsha ngokwenene. Kwanangeminyaka yoo-1700, abantu bazama ukunyanga isifo seswekile ngokunika inyama kuphela. Kutshanje siphinde sathandwa ngenxa yogqirha wangaphambili ogama linguShawn Baker. Kodwa kubalulekile ukwazi ukuba ilayisenisi kagqirha yezonyango yamiswa ngenxa yokungakwazi ukusebenza kakuhle, yaza yabuyiselwa emva kwemiqathango.
Okubaluleke kakhulu, olu hlobo lokutya aluhambelani kwaphela neengcebiso zempilo ezamkelekileyo njenge-American Dietary Guidelines, ezithi ukutya okunesondlo kufanele kuquke imifuno, iziqhamo kunye neenkozo ezipheleleyo.
Olu hlobo lokutya lusebenza njani emzimbeni?
Ngokwesiqhelo, umthombo oyintloko wamandla emizimbeni yethu ziicarbohydrate. Xa sisitya iicarbohydrate, umzimba wethu uziguqula zibe yiswekile ebizwa ngokuba yiglucose kwaye uyisebenzisele amandla. Iglucose eseleyo igcinwa esibindini nakwimisipha. Emva koko intsalela igcinwa njengamafutha.
Kodwa xa uyeka ukutya iicarbohydrates ngokupheleleyo, umzimba wakho kufuneka ufumane enye indlela yokufumana amandla. Emva koko utshisa amafutha aze enze into ebizwa ngokuba zii-ketones. Ezi ketones zisetyenziselwa amandla.
Abaxhasi bale ndlela yokutya bathi ikunceda ukutshisa amafutha ngokukhawuleza, unciphise umzimba, kwaye unciphise indlala. Kodwa khumbula, umzimba womntu wonke wahlukile, kwaye umntu ngamnye usabela ngendlela eyahlukileyo kolu hlobo lokutya. Kusekho ubungqina obuncinci kakhulu bezonyango obuxhasa amabango ayo. Ngoko ke, ngaphambi kokuba uqale indlela yokutya ephelisa amaqela okutya apheleleyo, qiniseka ukuba uthetha nogqirha wakho. Ngaphandle koko, ungaphela uphoswa zizondlo ezibalulekileyo kwaye ugule.
Kokuphi ukutya okunokutyiwa nokungatyiwayo?
Uluhlu lokutya olukule ndlela yokutya lufutshane kakhulu, kuba unokutya kuphela iimveliso zezilwanyana. Ungayifumana ingcamango entle ngokujonga le theyibhile ingezantsi.
| Ukutya Okuvunyelweyo | Ukutya Okufanele Ukuphephe |
|---|---|
| Inyama: inyama yenkomo, inyama yenkomo, inyama yebhokhwe, inyama yehagu. | Zonke iziqhamo: iibhanana, iimango, iipapaya, iiorenji, njl. |
| Inkukhu: Isifuba senkukhu, amathanga, amaphiko. | Zonke imifuno: iitapile, iitapile ezimnandi, ikhaphetshu, iminqathe, imifuno eluhlaza, njl. |
| Intlanzi kunye neentlanzi zaselwandle: isalmon, i-tuna, i-shrimp, i-squid, i-crab. | Zonke iinkozo: irayisi, isonka, ii-noodles, i-oats, i-quinoa, njl. |
| Inyama yomzimba: isibindi, izintso, ulwimi. | Zonke iimbotyi: iilentili, iitshizi, iimbotyi eziluhlaza, iimbotyi. |
| Ukupheka: ibhotolo, ioyile yezilwanyana (i-tallow), i-ghee. | Zonke iinati kunye nembewu: ii-cashews, ii-peanuts, ii-almonds, imbewu yesesame. |
| Iziqholo: Izinto zendalo ezifana netyuwa, ipepile, umgubo wetshili, igalikhi. | Iswekile nokutya okumnandi: iswekile, ubusi, iikeyiki, iibhisikithi, iziselo ezimnandi. |
| Ukutya Okunokutyiwa Ngezixa Ezilinganiselweyo | |
Kuthiwa inyama ezicutshungulwayo ezifana namaqanda, itshizi, ubisi, iyogathi, ibhekoni, iisoseji, njl.njl. zityiwa ngokulinganisela ngenxa ye-lactose nezinye izinto ezikuyo. | |
Zithini iingenelo kunye neengxaki zoku?
Iingenelo Ezicingelwayo
Nangona olu hlobo lokutya luthi lunceda ekunciphiseni ubunzima bomzimba, kwimpilo yentliziyo, kwimpilo yenkqubo yomzimba yokuzikhusela, kumanqanaba eswekile egazini, nakwimo yengqondo, akukho phando lwenzululwazi oluxhasa oku. Kukho amava obuqu kuphela kwabo bakwenzileyo.
Kolunye uphando, malunga nabantu abangama-2,000 abalandela olu hlobo lotya baxele ukuba umzimba wabo uphantsi (i-BMI), amandla abo aphezulu, kunye nokulala okuphucukileyo. Nangona kunjalo, ubuthathaka obukhulu bolu phando kukuba aluzange lubandakanye iimvavanyo zonyango ukuze kuqinisekiswe ukuba batye ntoni na okanye imeko yabo yesondlo. Ke ngoko, ezi ziphumo azinakuthenjwa ngokupheleleyo.
Iingxaki Ezinkulu Neengozi
Le yinxalenye ekufuneka siyilumkele kakhulu .
- Ukunqongophala kwesondlo: Imifuno neziqhamo ziindawo zokugcina izondlo ezibalulekileyo ezifana nefayibha, ipotassium, ivithamin A, kunye nevithamin C. Xa ezi zinto zingekho kwaphela, umzimba unokuba nokungabikho kwezondlo ezinzulu.
- Ukuqhinwa okanye urhudo: Ukuqhinwa okukhulu kunokwenzeka kuba ifayibha ayisekho ngokupheleleyo ekutyeni. Kwakhona, amafutha amaninzi kunye nomxholo weproteni unokutshintsha ibhalansi yeebhaktheriya eziluncedo emathunjini, nto leyo ebangela urhudo kwabanye abantu.
- Umngcipheko wesifo sentliziyo: Inyama ebomvu kunye nenyama esetyenzisiweyo zinamafutha amaninzi agcweleyo. Ezi zinto zinyusa inqanaba le-cholesterol embi (LDL) egazini, zinyusa umngcipheko wezifo ezifana nesifo sentliziyo kunye nesifo sohlangothi.
- Uxinzelelo lwegazi oluphezulu: Inyama ecutshungulweyo efana nebhekoni kunye nesoseji inetyuwa eninzi, nto leyo enokunyusa uxinzelelo lwegazi.
- Iyingozi kwizintso: Umntu onesifo sezintso usenokungakwazi ukunyamezela ukutya iiproteni ezininzi kangaka. Ingonakalisa izintso.
Ngamafutshane, nangona olu hlobo lokutya lunokukunceda unciphise umzimba ngokukhawuleza, umonakalo obangelwa kukutya okuhlala ixesha elide unokuba mkhulu kakhulu.
Ngoko ke, ingaba oku kutya akulona nto ilungileyo ukuyenza?
Icebiso lam njengogqirha kukuba oku akuyondlela ikhuselekileyo okanye efanelekileyo yokutya ekuhambeni kwexesha. Kunzima kakhulu. Kwaye emva kwexesha elithile, uyadinwa yile ndlela yokutya. Awunakuyeka ukufuna ukutya isonka, iqhekeza lerayisi, iqhekeza lesiqhamo kwakhona.
Ukuba ufuna ukunciphisa umzimba, eyona ndlela izinzileyo nesempilweni kukutya ukutya okunesondlo, ukunciphisa iswekile, ioyile, kunye nomgubo, kunye nokuzilolonga rhoqo, endaweni yokusebenzisa iindlela eziqatha ezifana nezi.
Abantu abalandelayo ngokukodwa akufuneki bazame oku kutya:
- Oomama abakhulelweyo nabancancisayo.
- Abantu abanesifo sezintso.
- Abantu abanesifo seswekile, isifo sentliziyo, okanye uxinzelelo lwegazi oluphezulu.
- Abantu ababenengxaki yokutya ngaphambili.
Umyalezo Wokuya Ekhaya
- Ukutya okutya inyama kukutya okunemiqathango kakhulu, okusebenzisa inyama kuphela.
- Nangona oku kunokukunceda unciphise umzimba kwixesha elifutshane, kunzima ukuqhubeka nako kwixesha elide. Ukuba uyeka, ungaphinda utyebe kwakhona.
- Akukho bungqina buqinileyo bezonyango ngezi zibonelelo zempilo ezibangwayo. Zidla ngokuba ngamava obuqu nje.
- Ngokususa ngokupheleleyo imifuno, iziqhamo, kunye neenkozo, kukho umngcipheko omkhulu wokufumana ukunqongophala kweevithamini ezibalulekileyo, iiminerali kunye nefayibha.
- Okubaluleke kakhulu: Ngaphambi kokuba uqale naluphi na utshintsho kwindlela yokutya, ingakumbi indlela yokutya egqithisileyo efana nale, qiniseka ukuba uqhagamshelana nogqirha wakho wosapho (ugqirha).
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