Okuqukethwe
Yehlisa isisindo ngokuphumelelayo nge-micronutrition
I-Micronutrition, isebenza kanjani?
“Ifa lethu lofuzo, ubuntu bethu njengomdli, ukudla esikuthandayo… kunethonya esisindweni sethu”, kucacisa uDkt Laurence Benedetti *, isazi sezinto eziwumsoco. Kodwa ngokwenza yonke imizamo yokulinganisela ipuleti labo, abanye bazolahlekelwa isisindo ngokushesha kunabanye. Ngaphezu kwalokho, ukuntuleka kwezakhi zomzimba kunganciphisa noma kusheshise ukulahlekelwa isisindo. Futhi akugcini lapho. Ukudla esikudlayo nalapho sikudla nakho kuneqhaza. Isibonelo, ukudla amaprotheni kushisa amakholori amaningi kunama-carbohydrate. Ekugcineni, enye indlela yokulahlekelwa isisindo ngokushesha: ukuba ne-flora yamathumbu elinganiselayo.
Ngenzenjani ukuze nginciphe ngempumelelo?
Uma ufuna ukunciphisa umzimba, akwanele ukunciphisa ukudla kwakho okunoshukela nokunamafutha, kodwa futhi uqaphele ukuthi ungabi nokungalingani ngokomzimba noma ukuntuleka kokudla okunomsoco. Ungazibona kanjani? Ngaphambi kokuthi uqale ukudla okuthile, hlola kancane indlela odla ngayo kanye nesimo sakho esijwayelekile. Ungathola usizo kudokotela wezokudla ukuze uqondise izimpawu eziveza ukushoda kwe-micronutrient. Ngikhathele manje? Okucasulayo okwengeziwe? Ingabe ngiba namajaqamba kaningi? Ingabe ngizizwa ngiqunjelwe? njll. Izinkomba eziningi ezingenakho ukuxhumana okusobala nesisindo nokho zingaba nendima ebalulekile. Uma iphrofayili yakho ye-micronutrient isiqondisiwe (ungazithola kokumbalwa), kuyancomeka ukuthi uthande noma ugweme ukudla okuthile futhi ukusebenzise ngezikhathi ezithile zosuku. Kwanele ukuqamba ukudla komuntu siqu okungu-100% okuzosebenza kangcono.
“Ngidla amaswidi ngaso sonke isikhathi”
Futhi okunye…
- Ngiyacasuka, anginasineke, nginqenqemeni ...
– Ngithanda into emnandi, ikakhulukazi ekupheleni ntambama.
- Ngivame ukwenza i-yo-yo: ukuncipha kwesisindo, ukululama, ukuncipha kwesisindo, njll.
Kubangelwa yini lokhu?
Ngokuqinisekile unokushoda kwe-serotonin, i-neurotransmitter edlala indima ebalulekile ekulawuleni isimo sengqondo, kodwa futhi nesifiso sokudla. Ngempela, ukuntuleka kwe-serotonin kukhulisa ukucindezeleka, okubuye kukhulise isifiso sokudla, futhi kukwenze ufune ukudla ukudla okunoshukela. Kungenzeka futhi ukuthi ukudla kwakho akukukhulu ngokwanele noma akuphakeme ngokwanele kumaprotheni nesitashi. Umphumela: ulambile ngokushesha ngemva kwalokho.
Isu lami le-micronutrition
- Yidla amaprotheni anele ngesidlo sasekuseni ukugwema ukushaywa kwephampu futhi unciphise izifiso zokudla ekuseni kakhulu. Kumenyu: umkhiqizo wobisi ongu-0 noma 20% (i-fromage blanc, i-petit-suisse, njll.) enezithelo ezintsha ezisikwe zibe izingcezu zenothi elimnandi kanye no-40 g wesinkwa se-wholemeal (okulingana nezingcezu ezingu-2). Ingabe ukhetha ukuba nosawoti? Faka i-yogurt esikhundleni se-ham noma amaqanda.
– Kwenziwe isidlo esimnandi ngabo 17pm ukugwema izifiso zamaswidi ezingase zivele ekupheleni kosuku. I-snack duo efanele: iyogathi nezithelo.
- Yidla imifino eyanele. Ngenxa yokuqukethwe yifayibha, anomphumela osuthisayo, olungele ukunqanda indlala enkulu.
- Uma kunezingcindezi ezinamandla kakhulu ezinoshukela, imikhiqizo enamaprotheni amaningi, njengemigoqo, amakhilimu kashokoledi noma amakhukhi, ingaba usizo oluhle, kuyilapho izinga lakho le-serotonin lilulama.
– Uma ukudla kabusha akwanele, zamaumuthi wamakhambi onezithako ngokusekelwe ku-Griffonia, isitshalo esithuthukisa ukukhiqizwa kwe-serotonin.
“Ngiwuthatha wonke esiswini! “
Futhi
- Nganginesifo sikashukela sokukhulelwa.
- Ngikhuluphala ngokushesha uma ngiyeka ukudlala imidlalo.
– Nginenkinga yokwehlisa isisindo.
Kubangelwa yini lokhu?
Kungenzeka ukuthi unezinkinga zokumuncwa kwe-insulin. Izincazelo. I-insulin iyi-hormone ekhiqizwa amanyikwe ebalulekile ukuze umzimba usebenzise kahle ushukela onikezwa ukudla. Ngokusobala, lapho yonke into isebenza ngokujwayelekile, i-insulin ivumela, ngemva kokudla, ukugcina ushukela emisipha namafutha ezicubu ze-adipose.
Kodwa uma umzimba ungakhiqizi i-insulin eyanele, ushukela unqwabelana egazini, okubangela ukuba amazinga kashukela egazini enyuke. Ngengozi yokuba nesifo sikashukela. Ngaphezu kwalokho, abacwaningi bathole ukuthi lokhu kuphazamiseka kokumuncwa kwe-insulin kungaholela ekuthambekeni kokugcina amafutha esiswini, kanye nobunzima bokuncipha.
Isu lami le-micronutrition
– Gwema ukunyusa ushukela egazini ngokususa ushukela olula (ushokoledi, amaswidi, amasoda…) ngaphandle kokudla. Ngakolunye uhlangothi, ungakwazi ukuluma isikwele sikashokoledi ngemva kwesidlo sasemini, isibonelo.
- Thanda ukudla okunenkomba ephansi ye-glycemic : okusanhlamvu okuphelele (isinkwa, i-pasta, irayisi, okuphekwe hhayi isikhathi eside, i-quinoa, i-oatmeal, njll.); imifino eyomisiwe; amazambane abilisiwe (kunokuba athose noma ama-mash) ...
- Ungakudli ukudla okunesitashi ebusuku ukubeka ama-pancreas ukuthi aphumule futhi anciphise ukugcinwa kwamafutha ebusuku. Ngokufanayo, dla ukudla okunesitashi nsuku zonke emini.
- Thatha ama-prebiotics ezithasiselweni zokudla. Babambezela "ukuthulula kwesisu" futhi behlise ukumuncwa kukashukela egazini. I-garlic, i-artichoke, ibhanana, i-leek, i-ginger inothile kuma-prebiotics.
- Hambisa ! Lesi yisihluthulelo sokushisa ushukela oweqile. Gxila emidlalweni yokukhuthazela: ukuhamba ngokushesha, ukugibela ibhayisikili, ukubhukuda… imizuzu engama-30, izikhathi ezi-3 ngeviki. Kubalulekile ukugcina izinqumo zakho ezinhle: thola umdlalo ofanele wena.
-Thola ukulala ngokwanele, kuyasiza futhi ukuphatha kangcono ukukhiqizwa kwe-insulin.
I-Micronutrition: izihluthulelo zokulahlekelwa isisindo ngokuphumelelayo
“Ngizizwa ngiqunjelwe futhi angikwazi ukuncipha. “
Futhi okunye…
– Ngiba nesisu esiyisicaba ekuseni futhi ngivuvukele ekupheleni kosuku.
– Ngihamba ngendlela engajwayelekile (ukuqunjelwa, isifo sohudo).
– Nginesilungulela.
Kubangelwa yini lokhu?
Ukukhuluphala kwakho ngokweqile ngokuqinisekile kuxhunyaniswa nebhalansi engalungile yezitshalo zakho zamathumbu.
Ucwaningo lwakamuva lubonise ngempela ukuthi amagciwane athile, uma ekhona enanini elikhulu kakhulu, angakwazi ukulinganisa izitshalo zamathumbu futhi akhuthaze ukugcinwa kwamafutha. Ngaphezu kwalokho, kuzovame ukwandisa isifiso sokudla.
Ngakolunye uhlangothi, amanye amagciwane afana ne-bifidobacteria anomphumela onenzuzo ekulahlekelweni kwesisindo. Ingasaphathwa ukuthi ukungalingani kwezitshalo kubangela ubuhlungu besisu nokuqunjelwa. Ngamafuphi, asigayeki kahle, yingakho isisu singavuvukala ekupheleni kosuku.
Isu lami le-micronutrition
– Adopt ukudla "konga kokugaya". izinyanga ezimbili noma ezintathu, isikhathi sokukhulula ukuvuvukala kwe-mucosa yamathumbu nokubuyisela i-flora yokugaya. Ngokusobala, nciphisa - ngaphandle kokuyikhipha - imikhiqizo eyenziwe ngobisi lwenkomo. Kunalokho, zama imikhiqizo yobisi lwembuzi neyezimvu, noma imikhiqizo yesoya eqiniswe nge-calcium. Phuza amanzi anothe nge-calcium (njengeHepar, Contrex, Salvetat…).
-Futhi khetha imifino ephekiwe nezithelo ngemifino eluhlaza. Futhi gwema ukudla ukudla okuphelele njengoba kucasula kakhulu ulwelwesi lwamathumbu.
- Khulisa ukudla kwakho kwama-probiotics nama-prebiotics ukuvumelanisa kabusha ibhalansi yakho yamathumbu. Ukudla okucebile kakhulu: i-artichoke, i-leek, i-asparagus, i-garlic ...
-Uma ushintsho ekudleni akwanele ukubuyisela izitshalo zakho zokugaya ukudla, yenza inkambo yama-probiotics nama-prebiotics ngendlela yezithako zokudla.
“Ngikhathele ngokomzimba”
Futhi okunye…
- Ngivame ukuba namajaqamba, amajwabu amehlo ami ayagqama.
– Nginesikhumba esomile, izinzipho eziphukayo, nezinwele eziwayo.
Kubangelwa yini lokhu?
Ukukhathala, amajaqamba, izinwele eziwayo… Lezi zimpawu zivame ukusho ukushoda kwama-micronutrient.
Imbangela ? Ukudla okungahlukanga ngokwanele. Kodwa lokhu kusilela nakho kunemiphumela esisindweni. Umzimba ube ususebenza ngokuhamba kancane, uchitha amandla amancane futhi ugcine okuncane kakhulu okweqile. Kungazelelwe, igebe, futhi presto, izikali ziyatatazela! Ingasaphathwa ukuthi imisoco iphinde ukusiza ukulawula kangcono isisindo sakho.
Ikakhulukazi, i-magnesium iyisimo esihle sokuqina kwemizwa. Uma sintula lesi sakhi somzimba, sizibeka engcupheni yokucindezelwa kakhulu, futhi siyakwazi lokho, ukucindezeleka kuholela ekudleni ukudla okulula. Futhi sebenzisa ipuleti elilwa nokucindezeleka.
Ngokuqondene nokuntuleka kwensimbi, lokhu kuholela ekukhathaleni futhi futhi, sizolingeka ukuba sidle kakhulu. Ngokufanayo, ukuntuleka kwe-iodine kungaphazamisa ukusebenza kwegilo, okungase kukhuthaze ukukhuluphala.
Ngaphandle kokukhohlwa ukuthi i-vitamin D ivumela ukutholwa okungcono kwe-magnesium kanye ne-vitamin C kuthuthukisa lokho kwensimbi. Ngamafuphi, ukungalingani okuncane kunemiphumela yochungechunge. Uma abesifazane abahlanganisa ukudla bangase bantule ngamavithamini namaminerali, lokhu kuphinde kwenzeke ngemva kokubeletha, ngoba ukukhulelwa nokuncelisa kuhlanganisa i-iron eningi, i-magnesium, i-omega 3 ne-iodine reserves. . Ngakho-ke kungcono ukuqapha ngalesi sikhathi, futhi ulahlekelwe amakhilogremu angemuva kokukhulelwa ngobumnene.
Isu lami le-micronutrition
– Yenza a ukuhlolwa kwegazi ukuhlola i-iron, i-vitamin D, i-iodine reserves, njll. Uma kutholakala ukushoda, udokotela ngokuqinisekile uzokunikeza izithasiselo ezifanele ngoba ukulinganisa kabusha kokudla ngeke kwanele ukukhulisa imali yakho.
-Hlukanisa ukudla kwakho ngokudla okunothe ngama-micronutrients. Yidla imifino engenamkhawulo nezithelo ezi-2 ngosuku. Icebile kuma-antioxidants, yenza kube lula ukumelana nokukhathala nokucindezeleka. Emini nasebusuku, khetha amaprotheni ukuze abuyele esimweni. Epuletini lakho, faka ingxenye yenyama engenamafutha - inkukhu, inyama yenkomo egazingiwe, inyama yenkonyana, inyama yenkomo… - noma inhlanzi noma amaqanda. Futhi engeza ukudla okunesitashi emini kwasemini, okungcono kuphelele (i-pasta, irayisi, njll.) ukuze uthole amandla engeziwe. Ngenkathi uvumelanisa amanani emgomweni wakho wokunciphisa umzimba: kungabi ngaphezu kwezipuni ezi-3 noma ezi-4 eziphekiwe noma ucezu lwesinkwa ekuqaleni kokudla, bese kuba nezipuni ezi-5 noma ezingu-6 esigabeni sokuzinzisa.
- Bheja amafutha “amahle”s: ukudla okunothe nge-omega 3. Lawa ma-acids abalulekile abalulekile ekuxhumaneni okuhle phakathi kwamaseli, ngakho-ke ekusebenzeni kahle komzimba. Ngokwenza, sebenzisa isipuni samafutha e-rapeseed ngosuku kanye nezinhlanzi ezinamafutha (ama-sardine, i-salmon, i-mackerel, njll.) kabili noma kathathu ngesonto.
-Thatha ama-probiotics ngendlela yezithako zokudla ngoba zisiza umzimba ukuthi uhlanganise kangcono ama-micronutrients.
- Ngoba ngcono ukumuncwa kwensimbi, idla ukudla okucebile ku-vitamin C ngokudla ngakunye: ijusi lewolintshi ekuseni, i-kiwi ye-dessert, njll.
- Ngoba gcwalisa kabusha iodine, ukushintshanisa phakathi kwezinhlanzi, i-shellfish, amasaladi okhula lwasolwandle ...
Okuningi mayelana
* Umbhali-mbhali we "Intelligent weight loss, Futhi uma yonke into ivela emathunjini", ed. Albin Michel.