Ngaba wakha waziva ngolu hlobo? Xa uziva ulambile kancinci, uthatha isidlo esincinci evenkileni, ipakethi yeebhisikithi, okanye isiselo esimnandi, uze uzive uhluthi okwangoku. Kodwa emva kwexesha elithile, ulambile kwakhona, kwaye umzimba wakho uzive udiniwe. Uziva ngathi awufumananga sondlo okanye izibonelelo zokutya into emnandi. Ezo ntlobo zokutya neziselo ziqulathe oko siza kuthetha ngako.
Zithini ezi 'khalori zingenanto'?
Ngamafutshane, ukutya konke esikutyayo kunika imizimba yethu amandla. Le yunithi yamandla ibizwa ngokuba yi "calories." Kanye njengokuba imoto ifuna ipetroli ukuze isebenze, imizimba yethu ifuna amandla, okanye iicalories, ukuze yenze imisebenzi yemihla ngemihla, iphefumle, icinge, ihambe, yenze konke oku.
Kodwa nantsi into ebalulekileyo ekufuneka uyiqonde. Ezinye ukutya, kunye neekhalori zazo, zibonelela ngezondlo ezininzi ezifunwa yimizimba yethu, ezinje ngeevithamini, iiminerali, iiproteni, kunye nefayibha . Umzekelo, ungatya izinto ezifana neavokhado, ubisi olunamafutha aphantsi, amantongomane, iziqhamo, kunye nemifuno. Oku sikubiza ngokuba "kukutya okunesondlo."
Kodwa, kwelinye icala, kukho ukutya okuneekhalori kuphela kwaye okungenazo izondlo. Oku kutya kuqulathe iswekile eyongeziweyo kunye namafutha aqinileyo afana nebhotolo. Yiloo nto siyibiza ngokuba yi -'Empty Calories' . Ezi, njengoko igama lisitsho, "zingenanto". Oko kuthetha ukuba zikunika amandla kuphela kwaye aziboneleli ngezinye izondlo ezifunekayo emzimbeni wakho.
Khawucinge nje, into eyenziwa zezi khalori zingenanto emzimbeni wakho ifana nokusebenzisa imoto yakho ngepetroli ngaphandle kokongeza izinto ezibalulekileyo ezifana neoyile yenjini kunye ne-coolant. Imoto iya kuhamba umgama omfutshane, kodwa ungacinga ngomonakalo ewenzayo kwinjini? Yiyo loo nto.
Kutheni le nto ezi khalori zingenanto zingalunganga kwimpilo yethu?
Ukuqhela ukutya ukutya okuneekhalori ezininzi ezingenanto kunokuba nemiphumo emibi kwimpilo yakho.
1. Ukunyuka kobunzima obungeyomfuneko
Xa umzimba ungakwazi ukusebenzisa amandla avela kwiikhalori ezingenanto, loo mandla ongezelelweyo agcinwa emzimbeni njengamafutha. Le yeyona nto ibangela ukutyeba kakhulu. Sitya oku kutya okuninzi kuba kunencasa entle, kodwa kuba akunazo izondlo, silamba ngokukhawuleza, ngoko ke sitya okungakumbi. Kufana nomjikelo ombi.
2. Amanqanaba eswekile egazini angalinganiyo
Xa sitya ukutya okuneekhalori ezingenanto kunye neswekile, amanqanaba ethu eswekile egazini ayanyuka. Emva koko, ukuze siyilawule, umzimba wethu ukhupha i-insulin eninzi yehomoni. Emva koko, amanqanaba ethu eswekile egazini ayawa. Oku kubizwa ngokuba yi-'blood sugar roller coaster'. Xa amanqanaba ethu eswekile egazini ehla ngolu hlobo, uziva udiniwe, udiniwe, kwaye ulambile kwakhona, ingakumbi xa unqwenela into emnandi. Ekugqibeleni, oku kunokukhokelela ekubeniYandisa umngcipheko wokuba nesifo seswekile sohlobo lwesibini.
3. Umngcipheko ophezulu wezifo ezingapheliyo
Amafutha neswekile eninzi ziyandisa ukudumba emzimbeni. Oku kudumba okungapheliyo kunokuvula amathuba esifo sentliziyo, ezinye iintlobo zomhlaza, kunye nezinye izifo ezininzi ezinzulu.
| Ukutya Okunezondlo Ezininzi | Ukutya Okuphezulu Kwiikhalori Ezingenanto |
|---|---|
| Iziqhamo nemifuno emitsha | Iziselo ezineswekile (i-soda) kunye nee-cordials |
| Iinkozo ezipheleleyo ezifana ne-buckwheat, i-oats, kunye nerayisi emdaka | Iikeyiki, iidonathi, iibhisikithi ezimnandi |
| Amantongomane (i-cashews, amantongomane, ii-almond) kunye nembewu | Iitships zeTapile, kunye 'nezidlo ezityiweyo' ezifanayo |
| Iiproteni ezifana nentlanzi, inkukhu, amaqanda kunye neelentile | 'Ii-Short-Eats' (iiPatties, iiRolls, iiSamosas) |
| I-curd, iyogathi, ubisi | I-Toffee, itshokolethi kunye nezinye izinto ezimnandi |
Siba ngamakhoboka njani kwezi zinto zokutya?
Usenokuba ucinga, "Kutheni ndingayeki ukutya ezi zinto nangona ndisazi ukuba zimbi?" Kukho isizathu soko.
Oku kutya, ingakumbi oko kuphezulu kwiswekile, ityuwa, kunye namafutha (umz., iitships zeetapile, ukutya okuzaliswe yitshizi), kuvuselela iziko lomvuzo engqondweni yethu. Xa sisitya oku kutya, iikhemikhali ezifana ne-dopamine ziyakhutshwa engqondweni. Ezi zisenza sizive sonwabile kwaye siphilile okwethutyana.
Ekuhambeni kwexesha, iingqondo zethu ziyaqhelaniswa nokunqwenela ulonwabo olufanayo ngokuphindaphindiweyo. Ngenxa yoko, siba ngamakhoboka kwezi zinto zokutya. Kancinci kancinci, kufuneka sitye ngakumbi nangakumbi ukuze sifumane olo lonwabo. Le yinkqubo efana nokukhotyokiswa ziziyobisi.
Ngoko ke ukuba uziva ufuna ukutya ukutya okumnandi, 'okungenamsebenzi', asilotyala lakho. Kuphela nje ukuba oko kutya kwenziwa ngendlela esenza sibe ngamakhoboka ako.
Ngoko ke, senzani ngale nto?
Akunakwenzeka ukuyeka ezi zinto ngokupheleleyo, kodwa singenza utshintsho oluncinci.
- Lumka: Okokuqala, qaphela into oyityayo. Zibuze, "Ingaba nditya oku kuba ndilambile kakhulu? Okanye ndiyakunqwenela? Akukho ndlela ingcono?"
- Khetha ezinye iindlela: Endaweni yesiselo esineswekile, sela iglasi yamanzi okanye ivatala. Endaweni yepakethi yeebhisikithi, yitya ibhanana okanye amandongomane. Utshintsho oluncinci lunokwenza umahluko omkhulu.
- Ukutya okuphekiweyo ekhaya: Yitya ukutya okuphekiweyo ekhaya okuninzi kangangoko unako. Oku kuya kukunceda ulawule ubungakanani beswekile, ityuwa, kunye neoyile eyongeziweyo.
- Funa ingcebiso kagqirha: Ukuba unenkxalabo malunga nobunzima bakho, ukutya, okanye iimeko ezifana nesifo seswekile, musa ukucinga nje, thetha nogqirha wakho wosapho okanye ingcali yezonyango efanelekileyo. Angakunceda uphuhlise isicwangciso sokutya kunye nendlela yokuphila esilungele wena.
Iikhalori ezingenanto zilutshaba oluthuleyo olutshabalalisa impilo yethu. Ukuzazi nokuqala utshintsho oluncinci nolulungileyo namhlanje kuya kuba lolona tyalo-mali lubalaseleyo onokulwenza ukuze ube nekamva elisempilweni.
Umyalezo Wokuya Ekhaya
- 'Iikhalori ezingenanto' zibhekisa ekutyeni okuneswekile eninzi namafutha, kodwa kungenayo nayiphi na izondlo ezifana neevithamini kunye neproteni.
- Ukutya ezi zinto rhoqo kunokubangela iingxaki zempilo ezinzulu ezifana nokutyeba, isifo seswekile, nesifo sentliziyo.
- Iziselo ezimnandi, iikeyiki, iibhisikithi, 'izinto zokutya okulula' kunye 'nokutya okungenamsoco' zimizekelo ephambili yeekhalori ezingenanto.
- Ngenxa yokuba oku kutya kuvuselela iziko lolonwabo lobuchopho, kunokubangela ukuba kube nzima ukulutha.
- Khetha ukutya okunesondlo okufana neziqhamo ezintsha, imifuno, kunye neenkozo ezipheleleyo kangangoko unako. Ukuba uneengxaki malunga nokutya kwakho, soloko uqhagamshelana nogqirha wakho.
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