Isayensi Yezokudla Nemiphumela Yokuzila Ukudla Empilweni
Ukuzila ukudla kuwumkhuba owaziwa kabanzi emasikweni nasezinkolweni ezahlukene, okuhlanganisa nase-Indonesia. Ngaphandle kwenani lako elingokomoya, ukuzila ukudla kuye kwadonsela ukunaka ezweni lezempilo ngenxa yomthelela wako kumetabolism yomzimba. Ngokombono wokudla okunempilo, ukuzila ukudla akukhona nje "ukuvimba indlala nokoma," kodwa kunalokho ukushintsha kwamaphethini okudla okuthinta ukudla kwamandla, ibhalansi yezakhamzimba, ukusebenza kwama-hormone, ngisho nokwakheka komzimba. Lesi sihloko sixoxa ngendlela ukuzila ukudla okuthinta ngayo impilo, izinzuzo ezingaba khona, izingozi okufanele ziqashelwe, kanye namasu okudla okunempilo okuzila ukudla okuphephile nokunempilo.
Isayensi yokudla okunempilo: isisekelo sokuqonda izidingo zomzimba
Isayensi yezokudla ihlola indlela umzimba osebenzisa ngayo izakhamzimba ezivela ekudleni ukukhiqiza amandla, ukwakha nokulungisa izicubu, nokulawula izinqubo zomzimba. Ama-macronutrients afaka ama-carbohydrate, amaprotheni, namafutha. Ama-carbohydrate angumthombo oyinhloko wamandla, amaprotheni abalulekile emisipheni, kuma-enzyme, kanye nasesimisweni somzimba sokuzivikela, kuyilapho amafutha edlala indima ekukhiqizweni kwama-hormone, ekumuncweni kwamavithamini ancibilikayo emafutheni, kanye nokugcinwa kwamandla. Ama-micronutrients, njengamavithamini namaminerali, ayadingeka ngamanani amancane kodwa abalulekile, njengensimbi ekwakheni amangqamuzana egazi abomvu kanye ne-calcium empilweni yamathambo.
Izidingo zokudla okunempilo zomuntu ngamunye zihlukile, zithonywa ubudala, ubulili, umsebenzi womzimba, izimo zempilo, kanye nokwakheka komzimba. Ngesikhathi sokuzila ukudla, inselele enkulu ekudleni okunempilo ukuthi ungahlangabezana kanjani nalezi zidingo ngaphakathi kwefasitela elincane lokudla, ngaphandle kokubangela amakhalori amaningi noma ukuntuleka kwezakhamzimba.
Kwenzekani emzimbeni ngesikhathi sokuzila ukudla?
Uma umzimba ungakutholi ukudla amahora amaningana, ushintshela ezindleleni zokunikeza amandla ezivela ezinqolobaneni zangaphakathi. Izigaba eziningana eziyinhloko zenzeka:
1. Ukusetshenziswa kwe-glucose egazini kanye ne-glycogen
Emahoreni ambalwa okuqala ngemva kokudla kwakho kokugcina, umzimba wakho usebenzisa ushukela osegazini lakho. Ngemva kwalokho, izitolo ze-glycogen esibindini sakho ziqala ukuqhekeka zibe ushukela. ukugcina amazinga kashukela egazini ihlala izinzile.
2. Shintshela ekushiseni amafutha
Uma i-glycogen iqala ukuncipha, umzimba wandisa ukuqhekeka kwamafutha abe ama-fatty acid nama-ketone njengomthombo wamandla. Lokhu kuvame ukubizwa ngokuthi "ukushiswa kwamafutha," okuvame kakhulu ngesikhathi sokuzila ukudla isikhathi eside.
3. Izinguquko zama-hormone
Ukuzila ukudla kuthinta ama-hormone afana ne-insulin, i-glucagon, nama-hormone okucindezeleka afana ne-cortisol. Ngokuvamile, i-insulin ivame ukwehla lapho kuzila ukudla, okungakhuthaza ukusetshenziswa kwamafutha ukuze kube namandla. Kodwa-ke, lokhu kusabela kusathonywa ukwakheka kokudla okudliwayo ngesikhathi sokudla okumnandi (ngaphambi kokusa) kanye ne-iftar (ukuqeda ukuzila ukudla).
4. Ukulungisa isigqi somzimba
Njengoba amashejuli okudla eshintsha, imigqi yomzimba yokujikeleza kwegazi iyashintsha ngokufanele. Amaphethini okulala, izikhathi zomsebenzi, futhi izinhlobo zokudla ezikhethiwe zonke zingathinta imiphumela yezempilo. ngesikhathi sokuzila ukudla.
Izinzuzo zokuzila ukudla empilweni ngokwemiphumela ehlukahlukene
Uma kwenziwa ngokudla okunempilo, ukuzila ukudla kunethuba lokunikeza izinzuzo eziningana:
1. Kusiza ekulawuleni isisindo
Ukuzila ukudla kunganciphisa ukudla kwama-calories aphelele kwansuku zonke kwabanye abantu, ikakhulukazi uma "bengaziphindiseleli" ukuzila kwabo lapho bephula ukuzila. Ngokuntuleka kwama-calories aphakathi nendawo, ukwehla kwesisindo kungenzeka, ikakhulukazi ngenxa yamafutha amaningi. Kodwa-ke, ukwehla kwesisindo akuzenzakalelayo—uma udla kakhulu lapho uphula ukuzila, ungakhuluphala ngempela.
2. Khulisa ukuzwela kwe-insulin
Ezimweni eziningi, ukuzila ukudla kanye nokukhetha ukudla okunempilo kungasiza ekuthuthukiseni ukuzwela kwe-insulin, okusho ukuthi umzimba usebenzisa i-glucose kahle kakhulu. Lokhu kungasiza ekuvimbeleni ukumelana ne-insulin kanye nesifo sikashukela sohlobo 2, yize kubantu abanesifo sikashukela, ukuzila ukudla kufanele kuqashwe futhi kulungiswe ngokwezimo zezokwelapha.
3. Isekela impilo yenhliziyo
Uma imikhuba yokudla ithuthuka—ngokudla okuthosiwe okuncane, ushukela owengeziwe, kanye nokudla okucutshungulwe kakhulu—ukuzila ukudla kungaba nomthelela omuhle kumaphrofayili amafutha (i-cholesterol kanye ne-triglycerides) kanye nomfutho wegazi. Lo mthelela uncike kakhulu kwikhwalithi yokudla kwangaphambi kokusa kanye nokudla kwe-iftar.
4. Thuthukisa ukulawula isifiso sokudla
Ukuzila ukudla kungasiza abanye abantu ukuthi baqaphele kangcono izimpawu zendlala nokusutha. Amakhefu okudla amade anganciphisa umkhuba wokudla okulula njalo, okuholela ezindleleni zokudla ezihlelekile.
5. Imiphumela engaba khona yokulungisa amaseli
Izifundo eziningana zixoxe ngokuzila ukudla kanye nezinqubo ezifana ne-autophagy (ukuvuselelwa kwezingxenye zamaseli). Kodwa-ke, lezi zinzuzo zisafundwa kabanzi futhi akufanele zisetshenziswe njengezaba zokuzila ukudla ngokweqile okungaqondiswanga.
Izingozi zokuzila ukudla uma ukudla kungalungile
Ukuzila ukudla akuhlali kunemiphumela emihle uma kwenziwa ngaphandle kokucabangela izimiso zokudla okunempilo. Ezinye izingozi ezingaba khona zifaka:
1. Ukuphelelwa amanzi emzimbeni
Ukuntuleka kokuphuza uketshezi kusukela ekuseni kuze kube kusihlwa kungaholela ekuphelelweni amanzi emzimbeni, ikakhulukazi uma kushisa noma ngesikhathi sokuzikhandla okukhulu ngokomzimba. Izimpawu zokuphelelwa amanzi emzimbeni zifaka phakathi isiyezi, ubuthakathaka, umchamo oqinile, kanye nokuncipha kokugxilisa ingqondo.
2. I-Hypoglycemia noma ushukela wegazi ongazinzile
Kwabanye abantu, ikakhulukazi labo abanesifo sikashukela noma labo abajwayele imikhuba yokudla engajwayelekile, ukuzila ukudla kungabangela ukwehla okukhulu koshukela egazini noma ngisho nokwenyuka lapho kuqedwa ukuzila ngenxa yokusebenzisa ushukela olula ngokweqile.
3. Ukuphazamiseka kokugaya ukudla
Ukudla ngokushesha kakhulu futhi kakhulu lapho uqeda ukuzila ukudla, ikakhulukazi ukudla okunamafutha amaningi kanye nokudla okubabayo, kungabangela ukuqunjelwa, ubuhlungu besisu, noma i-acid reflux (GERD).
4. Ukushoda kokudla okunempilo
Ifasitelana lokudla elifushane lingaholela ekusweleni kwamaprotheni, i-fiber, amavithamini, kanye namaminerali uma imenyu ingashintshi. Ukuntuleka kwe-fiber, isibonelo, kungabangela ukuqunjelwa.
5. Ukulahlekelwa yimisipha
Uma ukudla amaprotheni kunganele futhi umsebenzi womzimba ungalingani, umzimba ungaphula amaprotheni emisipha ukuze uthole amandla. Lokhu kuvame ukwenzeka ngokudla okunama-calories aphansi kakhulu noma okuncike kuphela kuma-carbohydrate nokudla okuthosiwe lapho uphula ukuzila.
Amasu okudla okunempilo okugcina ukuzila ukudla kunempilo
Ukuze uthole izinzuzo eziningi zokuzila ukudla, isihluthulelo yikhwalithi, usayizi wesabelo, kanye nesigqi sokudla.
1. I-Sahur: gxila ekuhlaleni ugcwele isikhathi eside
Khetha ukudla okugaya kancane futhi okucebile nge-fiber:
– Ama-carbohydrate ayinkimbinkimbi: irayisi elinsundu, i-oats, isinkwa sikakolweni ophelele, ubhatata.
– Amaprotheni: amaqanda, inhlanzi, inkukhu engenamafutha amaningi, i-tempeh, i-tofu, i-yogurt.
– Amafutha anempilo: ukwatapheya, amantongomane, uwoyela womnqumo ngokulinganisela.
– Imifino nezithelo ze-fiber kanye nezakhamzimba ezincane.
Gwema i-sahur enosawoti kakhulu noma emnandi kakhulu ngoba ingandisa ukoma futhi ibangele amandla ehle ngokushesha.
2. Phula isivinini sokuzila: kancane kancane hhayi ngokweqile
Qala ngamanzi kanye nokudla okulula ukukugaya. Amadethi ayindlela enhle, kodwa qaphela ubukhulu besabelo. Ngemva kwalokho, qhubeka nokudla okuyinhloko okulinganiselayo: ingxenye yepuleti yemifino, ingxenye yesine yamaprotheni, kanye nengxenye yesine yama-carbohydrate ayinkimbinkimbi. Gwema ukudla okuthosiwe ngokweqile, njengoba amazinga aphezulu amafutha agcwele angenza ukugaya kube nzima.
3. Naka ukumanziswa kwamanzi emzimbeni
Zama ukuphuza okwanele phakathi kokuphula ukuzila ukudla nokudla ngaphambi kokusa. Isu elilula ukuhlukanisa ukuphuza kwakho izikhathi eziningana: ngemva kokuphula ukuzila ukudla, ngemva kwesidlo sakusihlwa, ngaphambi kokulala, lapho uvuka, kanye nasentathakusa. Khetha amanzi njengomthombo wakho oyinhloko woketshezi; nciphisa iziphuzo ezinoshukela kakhulu nezine-caffeine eningi.
4. Hlala usebenza, kodwa lungisa ubukhali
Umsebenzi womzimba olula kuya kolingene, njengokuhamba ngemva kokuyeka ukuzila ukudla, kungasiza ekulawuleni ushukela wegazi kanye nokugaya ukudla. Ukuqeqeshwa kwesisindo okulula kungasiza ekugcineni isisindo semisipha, ikakhulukazi uma ukudla amaprotheni kwanele.
5. Ukulawula ukulala nokucindezeleka
Ukuntuleka kokulala kungandisa ama-hormone endlala futhi kunciphise ukulawula isifiso sokudla. Ngakho-ke, ukulawula isikhathi sakho sokuphumula ngesikhathi sokuzila ukudla kubalulekile futhi ukuze ulawule indlela osebenzisa ngayo ukudla kanye nokukhetha kwakho ukudla.
Ubani okudingeka aqaphele?
Amaqembu amaningana adinga ukubonisana nodokotela ngaphambi kokuzila ukudla: abantu abanesifo sikashukela, izifo zezinso, izinkinga zesisu ezinzima, abesifazane abakhulelwe nabancelisayo, abantu abanomlando wezinkinga zokudla, kanye nabantu asebekhulile abanezimo ezithile zempilo. Ukuzila ukudla akufanele kube kubi kakhulu noma yikuphi ukugula okukhona noma kube nezingozi ezinkulu.
Isiphetho
Ngokombono wokudla okunempilo, ukuzila ukudla kuwushintsho emaphethini okudla athinta i-metabolism, ama-hormone, kanye nokukhetha ukudla kwansuku zonke. Ukuzila ukudla kungaletha izinzuzo—njengokusiza ekulawuleni isisindo, ukuthuthukisa imikhuba yokudla, kanye nokusekela impilo ye-metabolism—uma kwenziwa ngokudla okunempilo, ukuphuza amanzi anele, kanye nemikhuba yokudla eqaphile. Kodwa-ke, ukuzila ukudla kungadala nezingozi ezifana nokuphelelwa amanzi emzimbeni, ukuphazamiseka kokugaya ukudla, kanye nokuntuleka kwezakhamzimba uma udla ngokweqile ngesikhathi se-iftar noma ikhwalithi ephansi ngesikhathi sokudla okunempilo. Ekugcineni, ukuzila ukudla okunempilo akukhona nje ukucindezela indlala, kodwa futhi kumayelana namasu afanele okudla okunempilo , ukuqwashisa umzimba, kanye nokukhetha ukudla okunempilo.
Uma ungathanda, ngingavumelanisa lesi sihloko nesimo esithile (isib., ukuzila ukudla kweRamadan, ukuzila ukudla ngezikhathi ezithile, noma ukuzila ukudla kwesifo sikashukela) bese ngengeza uhlu lwemenyu yansuku zonke olunemininingwane eminingi.
