Isazi se-gastroenterologist esiqinisekisiwe u-Will Bulzwitz siphawula ukuthi abantu abadla imifino ngokuvamile banciphisa amathuba abo okuncipha ngokudla ukudla okugayiwe okwengeziwe ukuze bathathe indawo yamaprotheni ezilwane.
"Uma kuziwa ekuzuzeni isisindo ekudleni kwemifino, kubalulekile ukuqinisekisa ukuthi iningi lamakholori akho livela kukhwalithi ephezulu, ukudla okusha," usho kanje.
Uma ukhiphe inyama ekudleni kwakho futhi ukhuluphala, nazi izimbangela eziqondile namakhambi enkinga.
1. Udla ama-carbohydrate angalungile.
Uma imikhiqizo yezilwane ingaseyona ingxenye yokudla kwakho, endaweni yokudlela noma yokudlela, cishe uzokhetha i-falafel ngaphezu kwezikebhe zenkukhu. Futhi ukukhokhele.
“Ngenxa yokuthi ukudla kuhlangabezana nemibandela yokudla imifino akusho ukuthi kunempilo,” kusho u-Esther Bloom, umbhali wencwadi ethi Cavewomen Don't Get Fat. – Thola ama-carbohydrate ekudleni okuphelele okungafanele kube nezithako ezingaphezu kwezinhlanu, ngaphandle uma kungamakhambi nezinongo. Yidla ubhatata, imidumba, udali, ubhanana, isinkwa esiphelele, esikhundleni sikafulawa omhlophe ufake uphizi. Ama-carbohydrate avela ekudleni okuphelele awakhuphuli amazinga kashukela egazini, akugcina uzizwa ugcwele amahora ambalwa. Uma okuthile kugaywa, kwenziwe ufulawa, bese kubhakwa, kuncipha umsoco futhi kubangela ukwenyuka kukashukela egazini, okunomthelela ekukhuluphaleni.”
2. Ugwema izithelo namajusi.
“Abantu abaningi bazama ukuziqhelelanisa nezithelo ngoba bekhathazekile ngoshukela,” kuphawula uBloom. Kodwa ushukela wezithelo muhle kakhulu emzimbeni, ulwa nokuvuvukala futhi ukhipha ukungalingani kwesibindi nokungalingani kwama-hormone okufaka isandla ekuzuzeni isisindo.
Kodwa i-Bloom incoma ukugwema amajusi athengwa esitolo, njengoba elahlekelwa ukondleka kwawo ngosuku nje ngemva kokucubungula. Kungcono ukulungisa amajusi wezithelo ekhaya bese wengeza imifino kuwo. U-Esther uncoma ukuthi kufakwe isilimo esidliwayo esinamagatsha anamanzi kuwo wonke amajusi asanda kukhanywa njengoba kuzosiza ukugaya ukudla, kugweme ukuqunjelwa, igesi, ukuqunjelwa, nokuthola zonke izakhamzimba. Futhi ukugaya okunempilo kuzokusiza ukuthi ulahlekelwe isisindo.
3. Awuwadli amaprotheni anele.
“Olunye ucwaningo lwabonisa ukuthi lapho abantu abadla imifino benezela amaprotheni engeziwe ekudleni kwabo ukuze u-30% wamakhalori abo ansuku zonke aqhamuke kumaprotheni, ngokuzenzekelayo basika ama-calories angu-450 ngosuku futhi balahlekelwe cishe amakhilogremu angu-5 emasontweni angu-12 ngaphandle kokungeza ukuvivinya umzimba okwengeziwe.” , kusho u-MD, i-gastroenterologist kanye nombhali wencwadi ethi Buza uDkt. Nandi” (“Buza uDkt. Nandi”) u-Partha Nandi.
Imithombo engcono kakhulu yamaprotheni asekelwe ezitshalweni nayo ecebile ku-fibre e-satiating ihlanganisa imidumba, i-lentils, i-quinoa, namantongomane aluhlaza.
4. Uzama ukuthola enye indlela esikhundleni senyama
Ungase ulingeke ukuba uzame i-tofu noma inyama esekelwe ku-pea uma udla endaweni yokudlela. Noma uthanda nje ukuthenga amasoseji kakolweni enziwe ngomumo noma ama-cutlets. Kodwa lokhu kudla kugaywa kakhulu, kufakwe amakhemikhali, ushukela, isitashi, nezinye izithako ezingenampilo. Ngaphezu kwalokho, ezinye izindlela ezisekelwe ezitshalweni ziphakeme ngamakhalori, usawoti, namafutha kunezinguqulo zazo zangempela.
5. Udla amaprotheni “angcolile”
Mhlawumbe usazenza i-omelet kanye nesaladi elula noma i-cottage shizi enezithelo, ucabanga ukuthi udla ukudla okunempilo kwemifino. Maye, ukudla imithombo yamaprotheni ezilwane njengamaqanda nobisi kanye nemifino engeyona eyemvelo kungasebenza ngokumelene nemizamo yakho yokwehlisa isisindo.
U-Esther Bloom uchaza ukuthi izibulala-zinambuzane ezifuthwa ekudleni zingaphazamisa amahomoni akho nohlelo lwe-endocrine. Kuyaphawuleka ukuthi izithelo nemifino eminingi ethengwa esitolo iqukethe izibulala-zinambuzane. Izilwane emapulazini aziphakelwa ummbila nobhontshisi wesoya, ngokuvamile ukudla kwazo utshani nezikelemu. Ngenxa yalezi zizathu, i-Bloom ayincomi ukunamathela kunoma yimiphi imikhiqizo yezilwane.
6. Ukhetha ukudla okulula okungalungile.
Akudingeki udle amaprotheni ngesikhathi sokudla ukuze uzizwe wanelisekile futhi ugcine amazinga kashukela egazini. Zama ukudla izithelo noma imifino, ebhalansisa i-potassium, i-sodium, ne-glucose futhi ugcine izindlala ze-adrenal zisebenza. Uma izindlala ze-adrenal zicindezelekile isikhathi eside, zingaphazamisa imetabolism yakho futhi zibambezele inqubo yakho yokulahlekelwa isisindo.
Uma uthola isifiso sokudla ibhotela ye-vegan noma isithombo sikashokoledi esisakazwayo, sabalalisa okungenani uhhafu wethosti yakho ngokwatapheya ochotshoziwe, usawoti wasolwandle, nezingcezu ezimbalwa zewolintshi. Noma zenzele isaladi yewolintshi, ukwatapheya, isipinashi, ubhatata, i-kale, nejusi kalamula ukuze uthole ukudla okulula.
Uma ufuna ukusondela endabeni yokulahlekelwa isisindo ekudleni kwemifino ngendlela eyinkimbinkimbi, bheka isihloko sethu esingakuvimbela ukuba ulahlekelwe amakhilogremu engeziwe.