Amathuba kukuba, ukuba ubeke iikhilogram ezimbalwa, unobangela unzulu kunokutya ukutya okungenamsoco okanye ukutsiba imithambo enye kakhulu. Ezingapheliyo, zodidi oluphantsi ukudumba ukudumba emzimbeni kubekek’ ityala ngale nzuzo. Kwaye ubudlelwane bujikeleza. Ubunzima kunye nokudumba kuyahamba kunye, kwaye ukusebenza ukugcina ubunzima obunempilo ngokutya, umthambo, ukulala kunye nokulawula uxinzelelo kunokuncedisa ukuphawula iimpawu ezivuthayo.
Ukudumba, nangona kunjalo, kuza kwiindidi ezimbini: ezibukhali kunye nezingapheliyo. Uninzi lwethu luqhelene nokudumba okubukhali, njengasemva kokulimala. Le mpendulo yethutyana ayisebenzi njengento ebangela iimeko zempilo ezimandundu kodwa eneneni ikhusela umzimba.
Ukuvutha okungapheliyo kubonakala njengokutshisa okucothayo emzimbeni. 'Ukudumba kuyilwe ngoko xa umzimba wakho ufuna ukuphiliswa, ukudumba kungena ngokukhawuleza, kodwa kufanele kube lixesha elifutshane. Ukudumba okungapheliyo akucacanga ngakumbi, yaye kubangelwa kukucaphuka emzimbeni,’ utsho uCarolyn Williams, Ph.D., R.D., umbhali wencwadi ethi Izidlo Eziphilisayo . 'Kwaye oko kunokuba zizinto zokusingqongileyo, ezinokuthi zibe zizinto ezinxulumene nokutya, ezinokuthi zibe uxinzelelo, olunokuthi lube ukungabikho kokulala . Malunga nalo naluphi na uhlobo lokucaphuka emzimbeni lunokubangela ukudumba okuchuliweyo.' UWilliams uthelekisa ukuvuvukala okungapheliyo kunye nomlilo emzimbeni oya kuqhubeka ukhula ngaphandle kokungenelela. Uphando lucebisa ukuba ukunciphisa ukudumba okungapheliyo, okukwibakala elisezantsi kunokuba yinto ebalulekileyo njengokutya kunye nomsebenzi, utshilo uWilliam. Kwaye ubudlelwane buhamba ngeendlela zombini. 'Phakathi kwabantu abatyebe kakhulu okanye abatyebe ngokugqithiseleyo, iiseli zokhuselo lomzimba ziqala ukungena kwezo zicubu zinamafutha. Oko kukodwa kucingelwa ukuba yinxalenye yento eqhuba ukudumba okungapheliyo,' utsho uCaroline Childs, umhlohli kwisayensi yezondlo kwiYunivesithi yaseSouthampton eU.K. Ke abantu abatyebe kakhulu okanye abatyebe kakhulu banokuba nengxaki yokudumba okungapheliyo. Enoba loo nto ibangela ukuba batyebe okanye batyebe kunzima ukuyikhetha.' Uphononongo luka-2018 kwijenali Isondlo seklinikhi , umzekelo, wafumanisa ukuba ukulahleka kwesisindo kwizifundo ezigqithiseleyo kunye nezityebileyo 'yinto emiselayo yokunciphisa inqanaba labamakishi be-pro-inflammatory.'
I-Leptin yenye impembelelo ebalulekileyo kolu budlelwane bomjikelezo phakathi kobunzima kunye nokudumba. Amanqanaba aphezulu okudumba okungapheliyo anokunyusa ngokuyingozi i-leptin emzimbeni. Ihomoni ekhutshwa kwiiseli zamafutha omzimba, i-leptin inxibelelana ne-hypothalamus ukulawula ukutya kunye nokusetyenziswa kwamandla. Ekubeni i-leptin ivela kwiiseli ezinamafutha, inxulumene ngokuthe ngqo namafutha omzimba. Ngamanye amaxesha ibizwa ngokuba 'yihomoni yokuhlutha,' i-leptin inqanda indlala kwaye ilawula amandla omzimba, nto leyo ekugcina uziva ulambile xa umzimba wakho ungadingi nawaphi na amandla. Umntu otyebileyo, nangona kunjalo, uya kuba ne-leptin eninzi kakhulu egazini labo, enokubangela ukuchaswa kwehomoni kwinto eyaziwa ngokuba yi-leptin resistance. Oku ke, kwenza umzimba ufune ukuqhubeka usitya. 'Ngoko umzimba wakho awufumani ngxelo ifanelekileyo malunga nomdla wokutya kunye nexesha lokuyeka ukutya kwaye xa wanelisekile,' uWilliams uthi. Amanqanaba e-leptin avela ekulahlekeni kwesisindo anokunyusa umdla wokutya kwaye abangele umnqweno ongakumbi wokutya, nto leyo enokwenza ukuba ubunzima obungakumbi bube nzima.Ukugqithiswa kwe-leptin kubantu abatyebe kakhulu kuthathwa njengegalelo kwibakala eliphantsi, ukudumba okungapheliyo. Oku kunokukhokelela ekukhuseleni okuphezulu kwiimeko ezingapheliyo, ezifana nesifo senhliziyo, uhlobo lwe-2 yeswekile kunye nezifo ezizimele, ezifana ne-rheumatoid arthritis. ILeptin idibanisa ubunzima kunye nokudumba ukwenza umjikelo owonakalisayo.
Imifanekiso yeGetty / InspirationGP
Ukudumba kunye nokuzuza ubunzima nako kusebenza kunye ekuphembeleleni impendulo ye-insulin yomzimba. Uphononongo luka-2018 kwi Ijenali yoPhando lweKlinikhi ufumanise ukuba ukumelana ne-insulin kukhuthaza ukudumba kwamafutha omzimba kwiimpuku. Abaphandi bathi kukho ubudlelwane 'benkukhu neqanda' phakathi kokunganyangeki kwe-insulin kunye nokudumba kuba 'ukutyeba kakhulu kubangela ukuxhathisa kwe-insulin. . . nto leyo ebangela ukudumba.' Oku kunokunyusa iimpawu kunye nobunzima bohlobo lwe-2 yeswekile. 'Ingxaki kukuba zombini ziyabasela enye kwenye. Ukunyuka kobunzima kubangela ukuxhathisa kwe-insulin ngakumbi, ukuxhathisa kwe-insulin kubangela ubunzima obuninzi, kwaye ke ukuvuvukala kuyingcambu yazo zonke. Iphantse yafana nje nomjikelo kwaye bakhela omnye komnye,' utshilo uWilliams.
Ukufumana ubunzima ngokukhawuleza okanye obungachazwanga, nangona kunjalo, kunokubangelwa ukuvuvukala kwi-thyroid, i-butterfly-shaped, i-hormone-secreting gland ehlala phambi kwentamo echaphazela imetabolism, ukukhula, ukuphuhliswa kunye nokushisa komzimba. Xa idlala lengqula lidumba lize livelise amahomoni ambalwa kakhulu, oku kukhokelela kwi-hypothyroidism, kwaye imetabolism icotha, nto leyo ebangela ukuzuza ubunzima ngesiquphe. 'Idlala lakho legilo liza kulawula uninzi lwala mahomoni achaphazela imetabolism yakho, ke ngalo naliphi na ixesha unotshintsho kubunzima bakho kunye notshintsho ekudumbeni, zombini ziguqula ukuguquguquka kwehomoni yakho kunye nokulungelelana okufanelekileyo ukuba zonke ezo zinto zifanele ukuba zibekho. ,' utsho uWilliams.
Xa kuziwa ekunciphiseni ubunzima kunye nokunciphisa ukudumba, ukutya kwakho yeyona nto ibalulekileyo. 'Indlela yokutya echasene nokudumba inceda wonke umntu, kodwa ngokuqinisekileyo kufuneka ibe yinxalenye yendlela otya ngayo ukuba uzama ukunciphisa umzimba,' utshilo uWilliams. Ke ungayilungisa njani isitya sakho ukuze ulwe nokudumba? Yongeza umbala. Oku kubandakanya uhlaza olumnyama, olunamagqabi, njengesipinatshi kunye nekale, kunye neziqhamo ezidlamkileyo, ezifana neetumato, amaqunube kunye neeorenji. Ukongeza, cinga ngokutshintsha iiproteni zenyama ebomvu ngokukhetha okubhityileyo, njengenkukhu kunye nentlanzi enamafutha, ngakumbi isalmon. 'Intlanzi enamafutha okanye i-omega-3s zezona zinto ziqondwa kakuhle ezichasene nokudumba,' utsho abantwana. 'Ukuba njengabantu ngabanye sinokuzibekela usukelo lokutya intlanzi eneoli kanye okanye kabini ngeveki, oko kuya kuba yingenelo.' Ukungazikhathazi ukuba ngaba utya imifuno; Abantwana bacebisa i-algae njengomthombo osekwe kwisityalo kwezi omega-3s zisempilweni. Ukuphumeza iicarbohydrates ezisempilweni, zama ukusebenzisa isonka esipheleleyo kwisonka sakho sesandwich okanye i-pasta egcwele ingqolowa enesosi eneswekile encinci.
Uphando lwakutsha nje luqaqambisa oku kutya okuchasene nokudumba njengezinto eziphambili kulawulo lobunzima obunempilo. Uphononongo lwakutsha nje kwi Ijenali yaseYurophu yeZondlo , umzekelo, uhlolisise umphumo we-legume-based, ukutya okuphantsi kweekhalori ekudumbeni kwabathathi-nxaxheba abatyebileyo nabatyebileyo. Abaphandi bafumanisa ukuba ukutya okune-servings ye-legumes ngeveki kunciphise iimpawu ezivuthayo kwaye ngoko ke kuphuculwe imetabolism kwizifundo. Ukongeza, uphononongo luka-2014 kwi Ijenali yezoLimo kunye neKhemistri yoKutya kuxoxwe ukuba ukutya iziqhamo kunye neemveliso zeziqhamo kubonise ukunciphisa iimpawu zokuvuvukala kwezinye izifundo. Oku kutya kwakhona kuhambelana nokutya okuthandwayo kweMeditera, okugxininisa iziqhamo, imifuno, ukutya okuziinkozo, iimbotyi, iimbotyi, imifuno kunye neziqholo. Ikwaqaqambisa iiproteni ezisekelwe kwizityalo kunye neeprotheni ezibhityileyo.
Abantwana bayavuma, nangona kunjalo, ukuba iipeki ezinempilo, ezifana ne-salmon kunye ne-kale, zisenokungafikeleleki ngokwemali kuye wonke umntu kwaye zicebisa iinketho ezifikelelekayo, ezifana neekherothi, ii-ertyisi kunye nee-apile ukufezekisa izibonelelo ezifanayo ezichasayo. Konke oku kutya kuneempembelelo ezifanayo zokuchasa ukudumba. 'Gxininisa ekufumaneni iikhalori zakho ekutyeni kokwenyani,' uWilliams uyagxininisa, ekwalatha kwizidlo eziphantsi kunye neziphakathi-carb ezijolise kubunzima obugqithisileyo kunye nokudumba. Oku kutya kunye nepateni yokutya kunokuncedisa ukulinganisela i-insulin kunye namanqanaba e-glucose.
imiceli mngeni yokutya emnandi oyenzayo nabahlobo
Kwaye ukulawula ubunzima kunye nokudumba akungombandela nje wento oyityayo; ezinye iinguqu zokuphila zinobudlelwane obusondeleyo obusondeleyo njengokutya ekulahlekeni kobunzima. 'Into esiyiqaphelayo kukuba sihlala sicinga ukuba ubunzima bunxulumene nokutya, kodwa ukwehla kobunzima kunye nokudumba, zombini ziindlela zomzimba wonke,' utshilo uWilliams. UWilliams walatha kwimiba yengqondo, njengokulala, uxinzelelo kunye nokuzilolonga, njengeempembelelo zokulawula ubunzima. Ukunqongophala kwamehlo avaliweyo yenye yezona zinto ziqhelekileyo; amaZiko oLawulo lweSifo noThintelo aqikelela ukuba i-35% yabantu abadala abalali ngokwaneleyo—ubuncinane iiyure ezisi-7 ngobusuku.
Nangona ipleyiti ehlaziyiweyo kunye nokutshintsha kwendlela yokuphila kunokunciphisa ukudumba okuyingozi emzimbeni, usafuna inani elincinci lokudumba okubukhali, njengaxa utshiza iqatha. Injongo kukuphepha ukufumana into eninzi kakhulu. 'Intwana kwindawo elungileyo yinto elungileyo. Asifuni ukuyicima ngokupheleleyo,' utsho uChilds. 'Ndicinga ukuba umceli mngeni kukufumana ibhalansi elungileyo.
