Kungenzeka ukuthi uke walibona igama elithi 'Carnivore Diet' ngenkathi uphequlula i-inthanethi, ikakhulukazi ezinkundleni zokuxhumana. Abantu abaningi bakhuluma ngale ndlela yakamuva ethi ikusiza ukwehlisa isisindo ngokudla inyama kuphela. Abanye bathi lokhu kuholele ekunciphiseni isisindo okumangalisayo kanye nasekwelapheni izifo. Kodwa kuyini ngempela? Ingabe ukudla inyama kuphela kulungele imizimba yethu? Namuhla, ake sibheke lokhu ngombono wezokwelapha kuphela.
Kuyini Ukudla Okudliwa Yizilwane Ezidla Inyama?
Kalula nje, lokhu kusho ukususa ngokuphelele ama-carbohydrate ekudleni kwakho nokudla kuphela imikhiqizo yezilwane efana nenyama, inhlanzi, inkukhu namaqanda. Umqondo oyisisekelo uwukuthi lapho ama-carbohydrate esuswa, umzimba uqala ukushisa amafutha ukuze uthole amandla, okuholela ekwehleni kwesisindo. Labo abalandela lokhu kudla bathi kunciphisa ukuvuvukala emzimbeni, kulawula amazinga kashukela egazini kubantu abanesifo sikashukela, futhi kuthuthukisa impilo yengqondo.
Lokhu kungase kubonakale kufana nokudla okuthandwayo kwe-ketogenic kanye nokudla kwe-Atkins, kodwa kunomkhawulo kakhulu. Ezinye izinhlobo ezimbili zokudla zikhawulela ama-carbohydrate kuphela. Kodwa-ke, ukudla okudla inyama akuvimbeli ngokuphelele ama-carbohydrate kuphela, kodwa nemifino, izithelo, okusanhlamvu, amantongomane, kanye nemifino.
Lokhu akukusha ngempela. Ngisho nangawo-1700, abantu bazama ukunika abantu inyama kuphela yokwelapha isifo sikashukela. Muva nje sekuthandwa futhi ngenxa kadokotela wangaphambili ogama lakhe linguShawn Baker. Kodwa kubalulekile ukwazi ukuthi ilayisensi yezokwelapha kadokotela yamiswa ngenxa yokungakwazi ukusebenza kahle, yabe isibuyiselwa emuva ngemibandela ethile.
Okubaluleke kakhulu, lokhu kudla akuhambisani nhlobo nezincomo zezempilo ezamukelekayo njenge-American Dietary Guidelines, ezithi ukudla okulinganiselayo kufanele kufake imifino, izithelo, kanye nokolweni ophelele.
Lokhu kudla kusebenza kanjani emzimbeni?
Ngokuvamile, umthombo oyinhloko wamandla emizimbeni yethu ama-carbohydrate. Uma sidla ama-carbohydrate, umzimba wethu uwaguqula abe ushukela obizwa ngokuthi i-glucose bese uwasebenzisela amandla. I-glucose esele igcinwa esibindini nasemisipheni. Okusele kube sekugcinwe njengamafutha.
Kodwa uma uyeka ukudla ama-carbohydrate ngokuphelele, umzimba wakho kufanele uthole enye indlela yokuthola amandla. Ube usushisa amafutha bese udala into ebizwa ngokuthi ama-ketone. Lawa ma-ketone abe esesetshenziselwa amandla.
Abasekeli balokhu kudla bathi kukusiza ukuthi ushise amafutha ngokushesha, wehlise isisindo, futhi wehlise indlala. Kodwa khumbula, umzimba womuntu wonke uhlukile, futhi umuntu ngamunye usabela ngendlela ehlukile kulolu hlobo lokudla. Kusenobufakazi obuncane kakhulu bezokwelapha obusekela lokho okushiwoyo. Ngakho-ke, ngaphambi kokuba uqale ukudla okuqeda amaqembu okudla aphelele, qiniseka ukuthi ukhuluma nodokotela wakho. Ngaphandle kwalokho, ungagcina uphuthelwe izakhamzimba ezibalulekile bese ugula.
Yikuphi ukudla okungadliwa nokungadliwa?
Uhlu lokudla kulokhu kudla lufushane kakhulu, njengoba ungadla imikhiqizo yezilwane kuphela. Ungathola umbono omuhle ngalokhu ngokubheka ithebula elingezansi.
| Ukudla Okuvunyelwe | Ukudla Okufanele Ukugweme |
|---|---|
| Inyama: inyama yenkomo, inyama yenkomo, inyama yembuzi, ingulube. | Zonke izithelo: ubhanana, umango, upapaya, amawolintshi, njll. |
| Inkukhu: Isifuba senkukhu, amathanga, amaphiko. | Yonke imifino: amazambane, ubhatata, iklabishi, izaqathi, imifino eluhlaza, njll. |
| Inhlanzi nokudla kwasolwandle: i-salmon, i-tuna, i-shrimp, i-squid, i-crab. | Zonke izinhlamvu: ilayisi, isinkwa, ama-noodle, i-oats, i-quinoa, njll. |
| Inyama yezitho zomzimba: isibindi, izinso, ulimi. | Zonke izinhlobo zemifino: ubhontshisi, ubhontshisi oluhlaza, ubhontshisi, ubhontshisi. |
| Ukupheka: ibhotela, amafutha ezilwane (i-tallow), i-ghee. | Zonke izinhlobo zamantongomane nembewu: ama-cashew, amantongomane, ama-alimondi, imbewu yesesame. |
| Izinongo: Izinto zemvelo ezifana nosawoti, upelepele, upelepele, igalikhi. | Ushukela nokudla okumnandi: ushukela, uju, amakhekhe, amabhisikidi, iziphuzo ezimnandi. |
| Ukudla Okungadliwa Ngobuningi Obulinganiselwe | |
Kuthiwa inyama ecutshunguliwe efana namaqanda, ushizi, ubisi, iyogathi, ubhekeni, amasoseji, njll. idliwa ngokulinganisela ngenxa ye-lactose nezinye izinto eziqukethe. | |
Yiziphi izinzuzo kanye nokungalungi kwalokhu?
Izinzuzo Ezicatshangelwayo
Nakuba lokhu kudla kuthi kusiza ekunciphiseni isisindo, empilweni yenhliziyo, empilweni yesimiso somzimba sokuzivikela, amazinga kashukela egazini, kanye nesimo sengqondo, akukho ucwaningo lwesayensi olusekela lokhu. Kunokuhlangenwe nakho komuntu siqu kuphela kulabo abakwenzile.
Kokunye ukuhlola, abantu abangaba ngu-2,000 abalandela lokhu kudla babike ukuthi umzimba wabo uphansi (i-BMI), amandla akhuphukile, kanye nokulala okuthuthukisiwe. Kodwa-ke, ubuthakathaka obukhulu balolu cwaningo ukuthi aluzange lufake ukuhlolwa kwezokwelapha ukuze kutholakale ukuthi badleni ngempela noma isimo sabo sokudla. Ngakho-ke, le miphumela ayinakwethenjelwa ngokuphelele.
Izingozi Ezinkulu Nezingozi
Lena yingxenye okudingeka siyiqaphele kakhulu .
- Ukushoda kokudla okunempilo: Imifino nezithelo kuyinqolobane yezakhamzimba ezibalulekile njenge-fiber, i-potassium, i-vitamin A, kanye ne-vitamin C. Uma lokhu kuntuleka ngokuphelele, umzimba ungaba nokuntuleka okukhulu kokudla okunempilo.
- Ukuqunjelwa noma isifo sohudo: Ukuqunjelwa okukhulu kungenzeka ngoba i-fiber isuswa ngokuphelele ekudleni. Futhi, okuqukethwe kwamafutha amaningi namaprotheni kungashintsha ibhalansi yamagciwane awusizo emathunjini, okubangela isifo sohudo kwabanye abantu.
- Ingozi yesifo senhliziyo: Inyama ebomvu kanye nenyama ecutshungulwayo inamafutha amaningi agcwele. Lokhu kuphakamisa izinga le-cholesterol embi (LDL) egazini, okwandisa ingozi yezifo ezifana nesifo senhliziyo kanye nesifo sohlangothi.
- Umfutho wegazi ophezulu: Inyama ecutshunguliwe njengebhekoni nesoseji inosawoti omningi, okungakhuphula umfutho wegazi.
- Kuyingozi ezinso: Umuntu onesifo sezinso angase angakwazi ukubekezelela inani eliphezulu kangaka lamaprotheni. Kungalimaza izinso.
Ngamafuphi, nakuba lokhu kudla kungakusiza ukuthi wehlise isisindo ngokushesha, umonakalo wempilo wesikhathi eside okubangelayo ungaba mkhulu kakhulu.
Ngakho-ke lokhu kudla akuyona into engcono kakhulu ongayenza?
Iseluleko sami njengodokotela ukuthi lokhu akulona ukudla okuphephile noma okufanele ukulandele isikhathi eside. Kunomkhawulo kakhulu. Futhi ngemva kwesikhathi esithile, uyakhathala ngalokhu kudla. Awukwazi ukuyeka ukufisa ukudla ucezu lwesinkwa, ucezu lwelayisi, ucezu lwesithelo futhi.
Uma ufuna ukwehlisa isisindo, indlela ehlala isikhathi eside nenempilo kakhulu ukudla ukudla okulinganiselayo, ukunciphisa ushukela, uwoyela, nofulawa, nokuzivocavoca njalo, kunokuba usebenzise izindlela eziqine njengalezi.
Abantu abalandelayo ikakhulukazi akufanele bazame lokhu kudla:
- Omama abakhulelwe nabancelisayo.
- Abantu abanesifo sezinso.
- Abantu abanesifo sikashukela, isifo senhliziyo, noma umfutho wegazi ophakeme.
- Abantu ababenezinkinga zokudla esikhathini esidlule.
Umlayezo Wokuya Nawe Ekhaya
- Ukudla Okudliwa Yizilwane Ezidla Inyama kuwukudla okunemikhawulo kakhulu, okudla inyama kuphela.
- Nakuba lokhu kungakusiza ukwehlisa isisindo ngesikhathi esifushane, kunzima ukukugcina isikhathi eside. Uma uyeka, ungase ukhuluphale futhi.
- Abukho ubufakazi obuqinile bezokwelapha ngalezi zinzuzo zezempilo ezishiwoyo. Ngokuvamile kumane kuyizinto ezithinta umuntu siqu.
- Ngokususa ngokuphelele imifino, izithelo, kanye nokusanhlamvu, kunengozi enkulu yokuthola ukuntuleka kwamavithamini abalulekile, amaminerali kanye ne-fiber.
- Okubaluleke kakhulu: Ngaphambi kokuqala noma yiluphi ushintsho ekudleni, ikakhulukazi ukudla okweqile okufana nalokhu, qiniseka ukuthi uthintana nodokotela womndeni wakho (udokotela).
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