Uthisha wami waseStanford, uDkt Clyde Wilson, uchaze iqhinga elilula: lizosiza abaningi abangakwazi ukwenqaba ukudla okungenamsoco, kepha bacabange kancane ngempilo yabo. NoDkt. Wilson uyazi ukuthi ukhuluma ngani: uthole iziqu zakhe ze-Ph.D. ekhemistry evela eStanford University efanayo futhi ngasikhathi sinye ufundisa ezikoleni zezokwelapha ze-UCSF, futhi ubuye ahole iSports Medicine Institute. Kulesi sihloko, uDkt.Wilson uchaza ukuthi singagcina kanjani ukudla i-pizza nokudla okusheshayo, kunciphisa kakhulu imiphumela yabo emibi emzimbeni wethu. Ngiyashesha ukwabelana ngemfihlo nawe ngokuhumusha, ngemvume yombhali, le ndaba iye olimini lwesiRussia:
“Namhlanje sidla ukudla njengesidakamizwa ngoba uma simatasa sidinga ikhambi elisheshayo ukuze siqhubeke. Futhi imboni yokudla isinikeza ukudla okumnandi, okungabizi futhi okulula okwanelisa ngempumelelo isidingo sethu samafutha, ushukela, ama-calories. Ngokusho kwe-World Health Organization, isibalo seziguli ezinezifo ezingathathelwana emhlabeni seqe isibalo seziguli ezithathelwanayo, futhi lokhu kubangelwa ikakhulukazi ukusetshenziswa kokudla okucolisisiwe, okucutshungulwa ezimbonini kanye nemikhiqizo evela ezilwaneni. Okusho ukuthi, izizathu zethu zokuqashwa zibangele izinkinga emhlabeni wonke: izifo eziwubhubhane zokukhuluphala ngokweqile nesifo sikashukela, hhayi okungenani.
Mayelana nalokhu, iqiniso lokuthi sonke sinohlobo lwe "parachute" olusiza ukwehlisa ukugayeka kokudla "udoti" nokudla okusheshayo kungathathwa njengolwazi olujabulisayo. Ucwaningo lwango-2011 (* 1) lukhombisile ukuthi ukudla imifino e-crispy ngaphambi nje kwama-carbohydrate alula (okuwukudla okusheshayo okusheshayo) kuholela ekuthuthukeni okuphawulekayo kokugaywa kohlobo lwesifo sikashukela sohlobo II uma kuqhathaniswa nokudla okunempilo okuyinkimbinkimbi. Lezi zinzuzo zabonakala ngemuva kwezinyanga eziyi-6 futhi zaphawulwa iminyaka emi-2 kulo lonke ucwaningo.
Vele, lokhu akusho ukuthi ukudla imifino kanye nokudla okungenampilo kungcono kunokudla okunempilo kukonke. Kepha uma ukwazi ukushintsha into eyodwa ekudleni kwakho, shintsha leyo ezonikeza imiphumela ebonakalayo.
Ngo-2012, ososayensi banqume ukuthi mingaki imifino edingekayo ukuthola umphumela: isilinganiso semethabolikhi sikhula kakhulu ngokusetshenziswa kwamagremu angama-200 kwanoma iyiphi imifino ngosuku, noma ngamagremu angama-70 emifino eluhlaza (* 2). Lokhu cishe yizinkomishi ezi-3 (isitsha esingu-240 ml) semifino eluhlaza noma ephekwe kancane (imibala ehlukile) noma amakhambi. Imifino eluhlaza siyicubungula kaningi kunezinye ezishisa kakhulu, ngoba siyisebenzisela amasaladi. Futhi njengoba imifino ephekiwe ithambile, ayibambezeli ukukhipha isisu nokugaya, futhi nomphumela wayo esilinganisweni semethabolikhi awuncane. Ukubhekana nemifino eluhlaza eluhlaza esiswini kunzima kakhulu kunokuthambile futhi okuphekwe. Ngokusetshenziswa kwemifino eluhlaza kuphela, iziguli zithole ukwehla kwesisindo, isisindo samafutha kanye nobubanzi besinqe.
Kufanele uyigqoke nini ngempela “iparashute yemifino”? Imizuzu eyi-10 ngaphambi kokudla ama-carbs asheshayo: Lokhu kuzokwehlisa kakhulu ukugayeka kokudla. Kepha imifino edliwe ngemuva kwemizuzu eyi-10 ngemuva kokudla okungenamsoco ngeke yehlise ukugayeka kokudla, ngoba usuvele ugaye ingxenye yokudla okudlayo.
Ngokumangazayo, ingxenye yesithathu yama-carbohydrate adliwayo ayagaywa bese engena egazini emizuzwini eyi-10 nje ngemuva kokudla. Ngenhlanhla, kukhona imifino engasisindisa emiphumeleni yokudla lawa ma-carbs angenampilo - ngaphandle kokulahla ama-carbs ngokwawo, esiwathanda ngokujulile.
Ososayensi basikisela ukuthi ukudla imifino ngasikhathi sinye nokudla okungenampilo kungaba lusizo njengakuqala. Kepha lokhu akuhloliwe okwamanje. Mina ngokwami ngincamela ukudla imifino nokunye ukudla kwami ngoba kulula ukudla imifino eminingi ngale ndlela. Isipinashi sinambitheka njenge-pizza uma sidliwa ne-pizza. I-Kale inambitheka njenge-hamburger uma uyidla ne-hamburger.
Qaphela ukuthi ukunyakaza koshukela wegazi (kukhombisa izinga lapho kugaywa khona ukudla nokwanda kushukela egazini) kunamathuba aphindwe kabili okuthinta ubungozi bokufa kwenhliziyo phakathi kwabanesifo sikashukela njengoshukela wegazi uqobo (kulinganiswa esiswini esingenalutho). Lokhu kusho ukuthi ungaba nesifo sikashukela, kepha yehlisa ingozi yesifo senhliziyo ngesigamu ngokwehlisa izinga lapho kugaywa khona ukudla. Ukudla ukudla okukwenza ube nesifo sikashukela, kepha kanye nemifino, nakho kungasika imithi yakho ngesigamu (* 1).
Yebo, ukufaka imifino eningi ekudleni kwakho kungaba yinto ekhohlisayo ngezizathu ezahlukahlukene, kepha yeka ukuthi kududuza kanjani ukwazi ukuthi ungakudla konke okunye ukudla okuthandayo - futhi uthuthukise impilo yakho.
Ukunikeza ukudla okuthandayo kunzima futhi cishe akunakwenzeka ngokuhamba kwesikhathi. Kepha ukungeza kukho okungenzeka ukuthi awukuthandi (ngokwesibonelo, imifino), ngenkathi uqhubeka nokudla okuthandayo (ngokwesibonelo, i-pizza) kungenzeka impela. Cabanga ngemifino njengendlela ende eya enjabulweni. "
Ngokwami, ngifuna ukungeza ukuthi uDkt Clyde akazikhuthazi nakancane iziguli zakhe kanye nabafundi ukuba badle ukudla okungenampilo okunempilo. Ukuba ngumuntu ongokoqobo nokweluleka inani elikhulu lamakhasimende, uyaqonda ukuthi akunakwenzeka ukubaphoqa ukuthi banikele ngokudla okungenampilo abakuthandayo unomphela bese bekufakela konke, ikakhulukazi ukudla okutshalwe esikhathini esizayo (hhayi kuphela isikhathi sokwelashwa noma sokudla) cishe akunakwenzeka futhi kungcono kwezinye izimo ukuthi unikeze abantu bahlome nge "parachute", ezonciphisa ubungozi bokudla ukudla abakuthandayo.
Ucwaningo:
- "Uhlelo lokudla olulula 'lokudla ngaphambi kwe-carbohydrate' lwalusebenza kangcono ekufinyeleleni ukulawulwa kwe-glycemic kunohlelo lokudla olusekelwe ekuhwebeni ezigulini zaseJapane ezinesifo sikashukela sohlobo 2" ngu-S Imai et al., Asia Pac J Clin Nutr 20 2011 161 2. “Imiphumela yokufakwa kwemifino isiyonke nokuluhlaza ku-hemoglobin ye-glycated A1c kanye ne-triglycerides ezigulini esezikhulile ezine-type 2 diabetes mellitus” nguK Takahashi et al., Geriatr Gerontol 12 2012 50
- "Ukudla imifino ngaphambi kwama-carbohydrate kuthuthukisa ukuvakasha kwe-glucose yangemva kweprandial" ngu-S Imai et al., Isifo sikashukela Med 30 2013 370 4. “Postchallenge Glucose, A1C, and Glucose as Predictors of Type 2 Diabetes and Cardiovascular Disease” ngu-H Cederberg et al., Diabetes Care 33 2010 2077