Izinhlelo zokudla zithandwa. Kuwo wonke umuntu oye wazama ukulahlekelwa isisindo noma adle kahle, yonke inqubo ingaba yinselele. Ezinye zezindlela zokudla ezivamile zithandwa kakhulu ngoba ziphakamisa isimiso kanye nomgomo ongayilandela njengoba uzama ukunciphisa isisindo, okuvame ukukhangisa kakhulu kunokuphila ngemigomo ejwayelekile njengokuthi 'udle okunempilo' noma 'uthinte emuva amakholori. '
Kodwa ngenkathi lezi zidlo zingase zisebenzise ukulahleka kwesisindo, lokhu akuqinisekisi ukuthi zizuzisa impilo yakho yonke. Esinye sezici ezinethonya kakhulu ekunqumeni impilo yakho yonke isikhathi eside kuyingozi engozini yakho. Ngakho-ke kunengqondo ukuzama ukuqonda ukuthi izidlo ezivame kakhulu zithinta kanjani amathuba okuba unhlangothi. I-stroke ingenye yezimbangela ezivame kakhulu zokufa nokukhubazeka, futhi ukuvimbela isifo sohlangothi kunesilinganiso seminyaka eyi-12.5 empilweni yakho!
I-Paleolithic Diet
Lokhu kudla kuye kwavela njengendlela yokwehlisa isisindo nokudla okunempilo. Ukudla okuthandwa kakhulu, ifomu elihle lidinga ukudla ukudla kuphela okukholelwa ukuthi kudliwe ngamapulangwe. Lokhu kubandakanya inyama (utshani obusiwe, akukho amahomoni) inhlanzi, amantongomane, imifino kanye nezithelo. Ikhanda elingundoqo lokudla liwukuqedwa kokudla okucutshungulwa, ushukela owenezelwe, okusanhlamvu kanye nemikhiqizo yobisi.
Ngalesi sikhathi, isidlo se-Paleo sifunde ngaphansi kwezinhlelo eziningi zokudla, ngoba nje kusha.
Kodwa-ke, ngisho nangokwedlulele nje idatha etholakalayo, ingozi yokushaywa isifo nesifo senhliziyo ibonakala iyancishiswa ngePaleo Diet. Lokhu ikakhulukazi ngenxa yokuqedwa kokudla okucutshungulwa okuqondakala ukuthi kubhekene nomonakalo oxidative nokuvuvukala okwabeka isiteji sokushaya .
Ukwengeza, i-Paleo Diet inamavithamini, amaminerali, nama- antioxidants anisiza ukulungisa nokugcina imisebenzi yemvelo yomzimba wakho .
Ukudla kwaseMedithera
Ukudla kwaseMedithera kuyindlela yokudla efaka ukudla okusha okufana nezithelo, imifino, amantongomane, inyama, inhlanzi, izithelo kanye nezinhlamvu ezigcwele. Ngokuvamile okubizwa ngokuthi ukudla okuyisidlo saseMedithera, lokhu kudla kuvumela izinhlobo ezihlukahlukene zama-carbohydrate kunePaleo Diet, kodwa, njengePaleo Diet, futhi iyanciphisa ukudla okucutshungulwayo.
Ukudla kwesitayela saseMedithera kuyindlela enempilo yokudla okungase kungabangela ukulahlekelwa isisindo ngenxa yezinto ezihlukahlukene zokudla ezamukelekayo ekudleni kanye nokufakwa kwama-carbohydrate. Kodwa-ke, uma kuziwa engozini yokuphazamiseka, ukudla kwaseMedithera kuyinqobe, ngezifundo eziningi zesayensi ezibonisa ukunciphisa ukushaywa komzimba nokuthuthukisa impilo yenhliziyo ngesidlo saseMedithera yokudla.
Ukudla kweSouth Beach
Isidlo saseNingizimu South yisimiso sokudla ongajoyina ubulungu.
Lokhu kungukudla okuyi-3-stage, kanti izigaba ezimbili zokuqala ziyanqanda ngaphezu kwesigaba sesithathu, okuyinto isigaba sesondlo. Lokhu kudliwa kusekelwe ekudleni amanye amafutha, amaprotheni, kanye nama-carbohydrate ngenkathi kuqeda abanye, ikakhulukazi ukudla okuphezulu kwe-glycemic.
Uhlelo luhilela ukudla ukudla ngezikhathi ezithile ukufeza inhlanganisela enhle. Ngokuvamile, I-South Beach Diet ibikwa ngokulahlekelwa kwesisindo esiphumelelayo kulabo abaqeqeshwa ngokwanele ukuze bafunde imithetho futhi bayilandele njalo.
Ngenkathi kungekho zifundo ezihlola umthelela we-The South Beach Diet ngokufaka ingozi yokuphazamiseka, lokhu kudla kungadla isifo sikashukela kanye nesifo se-metabolic (isimo sangaphambi kwesifo sikashukela) ngenxa yokudla okuphansi kwe-glycemic, okungasiza ekunciphiseni ingozi yokushaywa isisu nokunciphisa isifo senhliziyo esiholela ekushayweni . Kodwa, lokhu kudla kungabuye kuhlotshaniswe nokuntuleka kokudla okunomsoco, okungaholela ezinhlobonhlobo zezokwelapha, ngakho kubalulekile ukunaka ukuthola izakhi ezifanele uma uhlela ukulandela lokhu kudla.
I-Atkins Diet
I-Atkins Diet yindlela yokudla eyenzelwe ukulahlekelwa isisindo. Ngokusekelwe emkhawulweni we-carbohydrate, amaprotheni alinganisiwe, nokudla okunamafutha aphezulu, lokhu kudla kuqeda isinkwa, ilayisi, kanye ne-pasta, kuyilapho kuhlanganisa ama-creams anzima namafutha aphelele.
I-Atkins Diet kunzima ukuyigcina, njengoba abantu abaningi abadlayo belambile ngenxa yokuntuleka kwama-carbohydrate. Kodwa-ke, kulabo abangakwazi ukulandela i-Atkins Diet, kuyasebenza ekulahlekeni kwesisindo.
Ngokuvamile, le ndlela yokudla ihlotshaniswa nengozi eyingozi kakhulu yokushaywa yisifo sohlangothi nesifo sokushaya isifo nesifo senhliziyo. Lezi ziphumo zibangelwa i-cholesterol ephezulu kanye nokudla okunamafutha aphezulu okungalingani nezinye izakhi.
Kodwa abanye abalandeli kulokhu kudla bangakwazi ukugwema ingozi yokwanda kwesifo. I-Dieters engadla isilinganiso esifanele sama-protein kuya kumafutha agcwele amafutha angenayo i-insaturated, kanye namanani aphezulu ama-acids ama-acids amade amade nesikhashana futhi angahle ahlele ukudla kwansuku zonke nge-cardio yakhelwe ngokuhlelekile nokuqeqeshwa kwesisindo, angasebenzisa i-The Atkins Ukudla ngaphandle kokwandisa ingozi yesifo noma isifo senhliziyo.
Ukudla kwe-Ketogenic
Ukudla okune-ketogenic i-fat fat, iphrotheni ephansi, futhi ayikho ukudla okunama-carbohydrate okuvimbela kakhulu kune-Atkins Diet. Le nqubo isetshenziswe njengendlela ekhethwe ngemithi yokulawula ukuthungatha izingane ezibhekene nobunzima kakhulu ukulawula ukuhlukumeza kwesisu.
Futhi abanye abafa-abagijimi abanzima nokuzibulala abazinikeleyo baye bathatha ukudla okune-ketogenic. Nakuba ukudla okune-ketogenic kusebenza ekukhiqizeni ukulahlekelwa isisindo, kunzima kakhulu ukulondoloza ngenxa yokulamba okuhilelekile nokuntuleka okukhulu kokudla okuhlukahlukene.
Ingozi yokushaya isifo, isifo se-vascular, nesifo senhliziyo isanda ngokudla okune-ketogenic. Njengokuthi i-Atkins Diet, i-dieters ekwazi ukudala ingakwazi ukwenza amasu okudla amafutha namaprotheni ngokwesilinganiso kanye nokwakheka okungekho okwandisa kakhulu ingozi yezifo ze-vascular noma isifo sohlangothi.
Ukudla Kwemifino
Ukudla kwemifino kungukudla okuqeda inyama yesilwane, futhi mhlawumbe nezinye imikhiqizo yezilwane, njengamaqanda kanye nobisi. Ukudla kwemifino kungabandakanya izinhlobo ezihlukahlukene zezitshalo, izithelo, imifino, amantongomane, kanye nemifino, kodwa kungase kuhlanganise nokudla okucutshungulwayo kanye 'nokudla okungenamsoco', kuye ngokuthi i-dieter.
Ngokuvamile, ukudla okunomsoco kuhlotshaniswa nengozi ephansi yokushaywa yisifo. Noma kunjalo, ukudla okunomsoco okufaka ukudla okujulile okuthosiwe, ukudla okucutshungulwayo, nokudla okungenamsoco kungabangela ukutholakala kwesisindo nokuntuleka kokudla okunomsoco, njengokuntula kwevithamini B12.
Isidlo-samahhala se-Gluten
Ukudla okungenayo i-gluten ukudla okuqeda ngokuqondile i-gluten, okuyinto iphrotheni etholakala ukolweni. Ukudla okungenayo i-gluten kubaluleke ngokuyinhloko kubantu abanesifo se-celiac, nakuba abantu abaningi abahlupheka ngezinkinga zokugaya okuqhubekayo bathola ukuthuthukiswa okuncane nge-gluten-free diet.
Kuyathakazelisa ukuthi nakuba ukudla okungenayo i-gluten kungathinteli ngokuqondile ingozi yokushaywa yisifo, isifo se-celiac esingasetshenziswanga sibhekene nokunyuka okuncane kwengozi yokushaywa yisifo, okungase kubangelwe ukuvuvukala kwesifo esingenalutho esiphethwe yi-celiac. Ukuvuvukala kuyimbangela enkulu yokushaywa yisifo, njengoba ukuvuvukala okungapheli kwakha iminyaka engaphezu kweminyaka, kudala ukulimala emithanjeni yegazi ebuchosheni, nasemzimbeni wonke, okungabangela ukuba bavinjelwe ngamagundane egazi.
Izwi elivela
Isisindo sakho sithinta amathuba akho wokuba nesifo. Ukuba ngokweqile kunciphisa ingozi yokushaywa yisisu ngenkathi ukhuluphele kakhulu kuhloswe ngengozi yokukhula kwesifo sohlangothi. Kulabo abangakwazi ukulahlekelwa isisindo besebenzisa ukuvivinya umzimba nokudla, ukuhlinzwa kwesisindo kutholakale ukunciphisa ingozi yokushaya isisu.
Izindlela eziningi zokudla ezidumile zingenza ukulahlekelwa kwesisindo kube lula ngenxa yesiqondiso esihlelekile ohlelweni lokudla olukhethiwe. Kodwa-ke, ezinye izidakamizwa zokudla zingakwandisa ingozi yakho, kanti ezinye izidlo zingasiza ukuvimbela isifo. Uma ucabangela ukuthi yikuphi ukudla okukuhle kuwe, kungcono ukuhlola yonke imiphumela yesicwangciso sokudla esinikeziwe ngaphezu kwemigomo yakho yokulahlekelwa isisindo.
> Imithombo:
> I-carbohydrate nomsebenzi wokuphela: i-low-carbohydrate yokudla noma ukudla okuphansi kwe-glycemic okunomsoco wezempilo ye-vascular? Jovanovski E, Zurbau A, Vuksan V, Clin Nutr Res. 2015 Ngo-Apr; 4 (2): 69-75
> I-low-carbohydrate, i-high-protein, i-fat-fat diet iguqula umuthi omncane we-arterial reactivity kwiziguli ze-metabolic syndrome, i-Merino J, iKones R, i-Ferré R, i-Plana N, i-Girona J, i-Aragonés G, u-Ibarretxe D, i-Heras M, iMasana L, I-Clin Investig Arterioscler. 2014 Mar-Apr; 26 (2): 58-65
> I-Paleolithic neDediterranean Diet I-Pattern Scores Ingabe Inversely Ihambisana Nezici Zokuqhakaziza Nezilinganiso Ezingxenyeni Ezingokwemvelo kubantu abadala, i-Whalen KA, i-McCullough ML, i-Flanders WD, i-Hartman TJ, i-Judd S, i-Bostick RM. J Nutriti. 2016 Jun; 146 (6): 1217-26.
> Abantu abadala abasha abanezifo ezingavamile ukuthi bangabe besengozini ye-atherosclerosis yokuqala, De Marchi S, Chiarioni G, Prior M, Arosio E, Ukudla Pharmacol Ther. 2013 Jul; 38 (2): 162-9