Ngaba wakha wazibuza ukuba bekuya kuba mnandi kangakanani ukuba bekukho indlela yokuphila iminyaka embalwa uphilile kwaye unamandla? Ukuba ubunokulibazisa ukuguga kancinci? Yiloo nto siza kuthetha ngayo namhlanje. Oku kubizwa ngokuba yindlela yokunciphisa iikhalori, okanye `ukunciphisa iikhalori`. Makhe sibone ukuba oku kunokwandisa ubomi bethu kwaye kulondoloze ubutsha bethu.
Ithini imvelaphi yesayensi emva kweli bali?
Eli bali liqala emva phaya ngo-1935. Uphando olwenziwe ngelo xesha lufumanise ukuba iimpuku ezazine-calories ezimbalwa zaziphila ixesha elide malunga nama-30% kuneempuku ezazisitya ngendlela eqhelekileyo. Ukususela ngoko, izazinzulu ziye zazama le ndlela kwizilwanyana ezifana neempuku, iimpethu, iimpukane, izinja, kwaneenkawu.
Ngoko ke oku kwenzeka njani? Ngamafutshane, kukho iindlela ezimbini eziphambili ezisebenza ngazo oku.
1. Nciphisa iimolekyuli eziyingozi: Xa siguqula ukutya esikutyayo kube ngamandla, imveliso yoku kukwenziwa kweemolekyuli ezingazinzanga eziyingozi emzimbeni. Ezi sizibiza ngokuba zii-free radicals . Ezi zonakalisa iiseli zethu kwaye zikhawulezisa inkqubo yokwaluphala. Xa sinciphisa iikhalori, ukuveliswa kwezi free radicals eziyingozi kuyancitshiswa.
2. Yandisa amandla eeseli okumelana noxinzelelo: Xa iikhalori zincitshiswa, iiseli zomzimba wethu ziba namandla ngakumbi kwaye zikwazi ukuzikhusela. Oku kuthetha ukuba zinamandla angcono okumelana nezifo ezahlukeneyo kunye noxinzelelo.
Izazinzulu zikholelwa ukuba ezi ndlela zimbini zisinceda ekukhuseleni kwizifo ezininzi ezisongela ubomi, ezifana nezifo zentliziyo kunye nomhlaza.
Kulungile, ilungile kwizilwanyana. Ngaba oku kulungile nakubantu?
Lo ngumbuzo obaluleke kakhulu. Izifundo zezilwanyana zibonise ukuba ukunqunyulwa kweekhalori kunciphisa amanqanaba e-cholesterol kwaye kulawula amanqanaba eswekile egazini. Ngoko ke izazinzulu zicinga ukuba, ekubeni ukusebenza komzimba kwiimpuku nakubantu kufana kakhulu, kusenokwenzeka ukuba ezi zibonelelo ziya kufumaneka nakubantu.
Ngamafutshane, indlela izifo ezifana nesifo seswekile kunye nomhlaza ezikhula ngayo iyafana kwizilwanyana nakubantu. Ngoko ke oko kusebenza kwizilwanyana kunokwenzeka ukuba kusebenze nakuthi.
Abo balandela le ndlela balindele ezi zibonelelo zilandelayo:
- Umngcipheko wokuba nesifo seswekile sohlobo lwesibini uncitshiswa kakhulu.
- Umngcipheko wesifo sentliziyo uncitshisiwe.
- Ukunciphisa amathuba okuba nomhlaza.
Kuthetha ukuthini kanye kanye ukunqunyulwa kweekhalori?
Ingcamango esisiseko yoku kukuba,"Nangona umzimba usela iikhalori ezimbalwa, usafumana iivithamini, iiminerali, kunye nezinye izondlo ozidingayo."
Khawuthelekelele ukuba umntu waseSri Lanka utya malunga neekhalori ezingama-2000-2500 ngosuku. Xa unciphisa iikhalori, uyanciphisa kancinci kancinci eli nani malunga nesinye kwisithathu ngokuhamba kwexesha. Oko kuthetha ukufikelela kumda weekhalori ezili-1200-1500 ngosuku.
Eyona nto ibalulekileyo: Oku akuthethi ukuba ulambe nje kuphela. Into ebalulekileyo kukufumana izondlo ezininzi ekutyeni okutyayo .
Umzekelo, uDean, olandela le ndlela, utya iikhalori ezili-1,200 ngosuku. Ukutya kwakhe ikakhulu kuqulathe imifuno, iziqhamo, amandongomane afana nee-almond, kunye neoyile yeflaxseed, enika ii-omega-3 fatty acids.
Oku kunokuqondwa ngokulula kwitheyibhile engezantsi.
| Ukutya okuqhelekileyo okuneekhalori eziphezulu | Ukutya okunesondlo, okuneekhalori eziphantsi |
|---|---|
| Iti eneswekile, isonka nebhotolo, ipleyiti yerayisi (enenkukhu, iitapile, iilentile), kunye neroti enamafutha. | Into efana neti/irayisi eyosiweyo, iziqhamo, irayisi ebomvu, isaladi enkulu yemifuno, intlanzi/inkukhu ebilisiweyo, kunye neembotyi eziluhlaza. |
| Ingqalelo: Iphezulu kwiikhalori, kodwa iphantsi kwiivithamini, iiminerali kunye nefayibha. | Ingqalelo: Iikhalori eziphantsi, kodwa zizele zizondlo, iivithamini kunye nefayibha ezifunekayo emzimbeni. |
Uyenza njani le nto, kanye kanye, ngendlela esempilweni?
Ukuba ucinga ngokuzama le ndlela, eyona nto ibalulekileyo ekufuneka uyikhumbule kukwenza ngokuchanekileyo nangokukhuselekileyo . Ukunciphisa iikhalori ngaphandle kokucinga ngesondlo kunokukhokelela kwiingxaki ezinkulu zempilo.
Cinga ngezi zinto ngaphambi kokuba uqale.
1. Thetha nogqirha ngokuqinisekileyo: Ngaphambi kokuba wenze utshintsho olukhulu kangaka ebomini bakho, kubalulekile ukubonisana nogqirha wakho . Angahlola impilo yakho aze akuxelele ukuba oku kulungile na kuwe.
2. Fumana uvavanyo lwegazi:Ngaphambi kokuba uqale oku, yenza uvavanyo lwegazi ukujonga amanqanaba akho e-cholesterol kunye neswekile egazini. Emva koko ungalinganisa inkqubela yakho kwiinyanga ezimbalwa.
3. Fumana uncedo kwingcali yesondlo: Ukuba kunokwenzeka, bona ingcali yesondlo. Inokukunceda wenze isicwangciso sokutya esiza kukunika zonke izondlo ezifunekayo emzimbeni wakho, nokuba uneekhalori ezingaphantsi.
4. Qala kancinci: Musa ukunciphisa ukutya ngaxeshanye. Okokuqala, yeka ukutya okungenampilo okufana neswekile, umgubo, kunye neoyile ekutyeni kwakho, uze wongeze iziqhamo nemifuno endaweni yoko.
5. Musa ukulibazisa umthambo: Nokuba uzinciphisa kangakanani na iikhalori zakho, awuyi kufumana iziphumo zokwenyani ngaphandle komthambo. Ngokuqinisekileyo kufuneka wenze into efana nokuhamba okanye ukubaleka ubuncinane imizuzu engama-30 ngosuku.
Eyona nto ibalulekileyo ayikokuphila nje ude ube neminyaka eyi-120 ubudala. Kukukwazi ukuzenzela izinto zakho, ungabi nazifo, ube sempilweni, kwaye uphile ubomi obonwabisayo nokuba sele ukhulile.
Abo balandela le ndlela banethemba lokuphila ixesha elide ngokwaneleyo ukuze bazuze kunyango olutsha oluza kuza nophuhliso lwesayensi yezonyango kwixesha elizayo. Ngoko ke, oku akusiyo nje into yokwandisa ubomi, kodwa kutyalo-mali kubomi obungcono nobunempilo.
Umyalezo Wokuya Ekhaya
- Ukunciphisa iikhalori akuthethi nje ukuzilambisa, kodwa kuthetha ukunciphisa iikhalori ezingafunekiyo ngelixa ufumana zonke izondlo ezifunekayo emzimbeni wakho.
- Ngaphambi kokuba uqale le ndlela, qiniseka ukuba uqhagamshelana nogqirha wakho . Ibaluleke kakhulu kukhuseleko lwakho.
- Yongeza iziqhamo, imifuno, iimbotyi, inyama engenamafutha (intlanzi ebilisiweyo, inkukhu), kunye neembotyi ezifana neembotyi eziluhlaza kunye neetships ekutyeni kwakho.
- Ukuzilolonga kubalulekile. Ukulawula nje ukutya kwakho akwanelanga. Yenza umthambo imihla ngemihla.
- Musa ukwenza utshintsho olukhulu ngaxeshanye. Kancinci kancinci, faka imikhwa enempilo ebomini bakho.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho