Wake wazibuza ukuthi bekuyoba kuhle kangakanani ukube bekukhona indlela yokuphila iminyaka embalwa uphilile futhi unamandla? Ukube ubungaphuza ukuguga kancane? Yilokho esizokhuluma ngakho namuhla. Lokhu kubizwa ngokuthi indlela yokunciphisa amakhalori, noma 'ukunciphisa amakhalori'. Ake sibone ukuthi lokhu kungayandisa ngempela yini impilo yethu futhi kulondolozwe ubusha bethu.
Iyini isizinda sesayensi ngemuva kwale ndaba?
Le ndaba iqala emuva ngo-1935. Ucwaningo olwenziwe ngaleso sikhathi lwathola ukuthi amagundane ayenomkhawulo kuma-calories aphila cishe isikhathi eside ngo-30% kunamagundane ayedla ngendlela evamile. Kusukela ngaleso sikhathi, ososayensi baye bazama le ndlela ezilwaneni ezifana namagundane, izibungu, izimpukane, izinja, nezinkawu.
Ngakho-ke lokhu kwenzeka kanjani? Kalula nje, kunezindlela ezimbili eziyinhloko okusebenza ngazo lokhu.
1. Nciphisa ama-molecule ayingozi: Uma siguqula ukudla esikudlayo kube amandla, umphumela walokhu ukwakheka kwama-molecule angazinzile ayingozi emzimbeni. Siwabiza ngokuthi ama -free radical . Lawa alimaza amangqamuzana ethu futhi asheshise inqubo yokuguga. Uma sinciphisa ama-calories, ukukhiqizwa kwala ma-free radical ayingozi kuyancishiswa.
2. Kwandisa ikhono lamaseli lokubekezelela ukucindezeleka: Uma amakhalori encishisiwe, amaseli emizimba yethu aba namandla futhi akwazi ukuzivikela. Lokhu kusho ukuthi anekhono elingcono lokubekezelela izifo ezahlukahlukene kanye nokucindezeleka.
Ososayensi bakholelwa ukuthi lezi zindlela ezimbili zisisiza ekusivikeleni ezifweni eziningi ezisongela ukuphila, njengezifo zenhliziyo nomdlavuza.
Kulungile, kuhle ezilwaneni. Ngakho-ke lokhu kuhle nakubantu?
Lona ngumbuzo obaluleke kakhulu. Izifundo zezilwane zikhombisile ukuthi ukunqunywa kwamakhalori kwehlisa amazinga e-cholesterol futhi kulawula amazinga kashukela egazini. Ngakho ososayensi bacabanga ukuthi, njengoba ukusebenza komzimba kumagundane nakubantu kufana kakhulu, kungenzeka ukuthi lezi zinzuzo zizotholakala nakubantu.
Kalula nje, indlela izifo ezifana nesifo sikashukela kanye nomdlavuza ezikhula ngayo iyafana ezilwaneni nakubantu. Ngakho-ke okusebenza ezilwaneni cishe kuzosebenza nakithi.
Labo abalandela le ndlela balindele izinzuzo ezilandelayo:
- Ingozi yokuthola isifo sikashukela sohlobo lwesibili incishisiwe kakhulu.
- Ingozi yesifo senhliziyo encishisiwe.
- Amathuba okuthola umdlavuza ancishisiwe.
Kusho ukuthini ngempela ukunqunywa kwamakhalori?
Umqondo oyisisekelo walokhu uthi,"Nakuba umzimba udla amakhalori ambalwa, usathola amavithamini, amaminerali, nezinye izakhamzimba ozidingayo."
Cabanga ukuthi umuntu waseSri Lanka ojwayelekile udla cishe amakhalori angu-2000-2500 ngosuku. Uma unciphisa amakhalori, kancane kancane wehlisa leli nani cishe ngengxenye yesithathu ngokuhamba kwesikhathi. Lokho kusho ukufika emkhawulweni wamakhalori angaba ngu-1200-1500 ngosuku.
Into ebaluleke kakhulu: Lokhu akusho ukuthi umane ulambe. Into ebalulekile ukuthola izakhamzimba eziningi ekudleni okudlayo .
Isibonelo, uDean, olandela le ndlela, udla amakhalori angu-1,200 ngosuku. Ukudla kwakhe kuhlanganisa kakhulu imifino, izithelo, amantongomane afana nama-alimondi, namafutha e-flaxseed, anikeza ama-fatty acid e-omega-3.
Lokhu kungaqondwa kalula kusukela kuthebula elingezansi.
| Ukudla okuvamile okunama-calories amaningi | Ukudla okunomsoco, okunama-calorie aphansi |
|---|---|
| Itiye elinoshukela, isinkwa nebhotela, ipuleti lelayisi (nenkukhu, amazambane, kanye ne-lentile), kanye ne-roti enamafutha. | Okufana netiye/iphalishi lelayisi elingenashukela, izithelo, ilayisi elibomvu, isaladi enkulu yemifino, inhlanzi/inkukhu ebilisiwe, nobhontshisi oluhlaza. |
| Ukunakwa: Amakhalori amaningi, kodwa amavithamini, amaminerali kanye ne-fiber ephansi. | Ukunakwa: Amakhalori aphansi, kodwa agcwele izakhamzimba, amavithamini, kanye nefayibha edingwa ngumzimba. |
Ukwenza kanjani lokhu, ngendlela enempilo?
Uma ucabanga ukuzama le ndlela, into ebaluleke kakhulu okufanele uyikhumbule ukukwenza ngendlela efanele nangokuphephile . Ukunciphisa amakhalori ngaphandle kokucabanga ngokudla okunempilo kungaholela ezinkingeni ezinkulu zempilo.
Cabanga ngalezi zinto ngaphambi kokuba uqale.
1. Khuluma nodokotela nakanjani: Ngaphambi kokwenza ushintsho olukhulu kangaka empilweni yakho, kubalulekile ukubonisana nodokotela wakho . Angahlola impilo yakho futhi akutshele ukuthi lokhu kulungile yini kuwe.
2. Hlola igazi:Ngaphambi kokuthi uqale lokhu, yenza umsebenzi wegazi ukuze uhlole amazinga akho e-cholesterol kanye noshukela egazini. Ngemuva kwalokho ungalinganisa intuthuko yakho ezinyangeni ezimbalwa.
3. Thola usizo kuchwepheshe wezokudla: Uma kungenzeka, bonana nochwepheshe wezokudla. Angakusiza ukuthi udale uhlelo lokudla oluzokunikeza zonke izakhamzimba umzimba wakho ozidingayo, noma ngabe untula amakhalori.
4. Qala kancane: Unganciphisi ukudla ngesikhathi esisodwa. Okokuqala, susa ukudla okungenampilo njengoshukela, ufulawa, namafutha ekudleni kwakho bese ufaka izithelo nemifino esikhundleni salokho.
5. Ungayeki ukuzivocavoca: Kungakhathaliseki ukuthi wehlisa kangakanani amakhalori akho, ngeke uthole imiphumela yangempela ngaphandle kokuzivocavoca. Kufanele nakanjani wenze okuthile njengokuhamba noma ukugijima okungenani imizuzu engama-30 ngosuku.
Into ebaluleke kakhulu akukhona nje ukuphila uze ube neminyaka eyi-120 ubudala. Ukukwazi ukuzenzela izinto zakho, ungabi nazifo, ube nempilo enhle, futhi uphile ngenjabulo ngisho noma usukhulile.
Labo abalandela le ndlela banethemba lokuphila isikhathi eside ngokwanele ukuze bazuze ekwelashweni okusha okuzohambisana nokuthuthuka kwesayensi yezokwelapha esikhathini esizayo. Ngakho-ke, lokhu akuyona nje indaba yokwandisa impilo, kodwa ukutshala imali empilweni engcono nenempilo.
Umlayezo Wokuya Nawe Ekhaya
- Ukunciphisa amakhalori akukhona nje ukuzilambisa, kodwa kumayelana nokunciphisa amakhalori angadingekile ngenkathi uthola zonke izakhamzimba ezidingwa ngumzimba wakho.
- Ngaphambi kokuqala le ndlela, qiniseka ukuthi uthintana nodokotela wakho . Ibaluleke kakhulu ekuphepheni kwakho.
- Faka izithelo, imifino, ubhontshisi, inyama engenamafutha (inhlanzi ebilisiwe, inkukhu), kanye nobhontshisi oluhlaza kanye noshizi ekudleni kwakho.
- Ukuzivocavoca umzimba kubalulekile. Ukulawula ukudla kwakho akwanele. Yenza umsebenzi womzimba wansuku zonke.
- Ungenzi ushintsho olukhulu ngesikhathi esisodwa. Kancane kancane, faka imikhuba enempilo empilweni yakho.
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