Muva nje, intshiseko entsha ngobhiya isize ekuvezeni ukuthi ingaphezu nje kwesiphuzo esithandwayo sokubuka ezemidlalo ku-TV. Izinhlobo ezahlukene zebhiya (ezimnandi, ezibabayo, ezomile, ezilula, ezisindayo, eziqinile, nezithambile) ziyaziswa kakhulu. Eqinisweni, lesi siphuzo esinotshwala, kokubili sezimboni nesobuciko, manje sisetshenziselwa ukuthuthukisa ukunambitheka kokudla, indawo egcinelwe iwayini kuphela kuze kube muva nje. Ngakho-ke, sibona ngokucacile ukucwengwa kwebhiya kwangempela.
Ngaphezu kwalokho, kuye kwavela ezinye izindlela zokusebenzisa, njengokuyiphuza ngemva kokuzivocavoca ukusiza umzimba ukululama noma ukuyifaka ezitsheni, kuma-marinade, kuma-sauce nasezintweni ezibhakiwe, kodwa ingabe ubhiya ungaba yingxenye yokudla okunempilo noma kufanele siqhubeke nokukholelwa enganekwaneni "yesisu sikabhiya"?
Ukuhlaziywa Kokudla Okunomsoco, Izingxenye, kanye Neqiniso Lama-calories
Izici zokudla okunempilo zebhiya ziyahlukahluka kuye ngohlobo olukhethiwe, njengoba zilungiswa ngezithako ezahlukene. Ngokwesilinganiso, ubhiya uqukethe amakhalori angu-150 namagremu angu-13 ama-carbohydrate , kuyilapho ubhiya olula unamancane, cishe amakhalori ayi-100 namagremu ama-5 ama-carbohydrate. Lokhu kwenza kucace ukuthi ukucabanga ngobhiya njengokudla okuyisisekelo ekudleni kwethu kungaba yinhlekelele emzimbeni wethu.
Ukuze uqonde umthelela wayo, kubalulekile ukuhlaziya izisekelo zayo kanye nezingxenye zayo eziyisisekelo. Ubhiya buyisiphuzo sendabuko esivutshelwe ekudleni kwaseMedithera, ngokuvamile esinokuqukethwe kotshwala okuphakathi kuka-4% no-5%. Izingxenye zayo eziyinhloko yilezi:
- Amanzi: Yiyona ingxenye eyinhloko (cishe 92g/100g) futhi inesibopho samandla ayo okuvuselela.
- I-Malta: Inikeza ama-carbohydrate, ama-organic acid, amavithamini kanye namaminerali ahlukahlukene.
- I-Hop: Inikeza ukubaba futhi isebenza njengesithokozisi esincane. Iqukethe ama-resin abizwa ngokuthi i-lupulin, acebile ngama-alpha nama-beta acid, ama-polyphenols, namafutha abalulekile.
- Imvubelo: Inesibopho sokubilisa futhi ingumthombo wamavithamini B.
Ngokuphathelene nokuqukethwe kwamandla, amandla avela kakhulu otshwaleni (olunikeza cishe ama-kcal angu-7 ngegremu) kanye noshukela wamahhala . Kuye ngohlobo lobhiya, amakhalori ngama-100 ml ahluka kakhulu: ubhiya omnyama ungasukela ku-36-43 kcal, ama-IPA (ngenxa yokuqukethwe kwawo okuphezulu kotshwala) asukela ku-39-66 kcal, i-Pilsner icishe ibe ngu-38 kcal, kanti ubhiya ongewona utshwala ungancipha ufike ku-18-26 kcal.
Kubalulekile ukuqonda ukuthi utshwala bunikeza amakhalori angenalutho , okusho amandla anganikezi izakhamzimba ezibalulekile. Ukusetshenziswa njalo kungaholela ekuzuzeni isisindo ngoba isibindi sibeka phambili ukugaywa kotshwala kunokushisa amafutha. Ngaphezu kwalokho, ama-hops avame ukuvuselela isifiso sokudla , okuvame ukusiholela ekudleni ukudla okunamakhalori amaningi njenge-tapas noma i-pintxos, ngaleyo ndlela kunegalelo ekuqongeleleni kwamafutha esiswini.
Izinzuzo Ezingaba Khona Zokusetshenziswa Okumaphakathi
Uma nje singazami ukwehlisa isisindo, akunankinga ukudla eyodwa noma ezimbili ngosuku okungenani. Ukuba neyodwa njengesidlo sokudla okulula ukuze kuvuselele isifiso sokudla kungumqondo omuhle kakhulu, yize futhi kuyinto enhle kakhulu ngezifundo eziyinhloko. Lo mkhuba ungazuzisa impilo yenhliziyo yethu , njengoba kunobufakazi bokuthi ukudla okulinganiselwe kuyazuzisa lesi sitho.
- Izakhiwo ze-Antioxidant kanye ne-Anti-inflammatory: Ngenxa yama-polyphenols kanye nama-phytochemicals kuma-hops kanye nebhali, ubhiya ungasiza ekuvikeleni ekucindezelekeni kwe-oxidative kanye nezifo eziwohlokayo. Kugqamisa i-xanthohumol, i-antioxidant evimbela ukusebenza kwama-procarcinogens futhi ingasebenza njenge-ejenti yokulwa nokuvuvukala ngokuvimbela ukwakheka kwe-prostaglandin.
- Impilo yenhliziyo nemithambo yegazi: Ezinye izifundo ziphakamisa ukwehla kwe-cholesterol ye-LDL, ukwanda kwama-lipoprotein aphezulu (i-HDL) asiza ukususa i-cholesterol emithanjeni yegazi, kanye nokuthuthukiswa kokubekezelela ushukela lapho ukusetshenziswa kulinganiselwe kakhulu.
- Ukusekelwa Kwamasosha Omzimba: Kuye kwaphawulwa ukuthi ukusetshenziswa okulinganiselwe kungakhuphula ukukhiqizwa kwamangqamuzana amhlophe egazi kanye nama-T lymphocyte, okwenza ngcono impendulo yokulwa nokutheleleka.
- Umnikelo Wezamaminerali Namathambo: Iqukethe amanani amancane i-magnesium, i-potassium, i-phosphorus, ne-siliconLo wokugcina, kanye ne-prenylnaringenin (i-phytoestrogen), kungasiza ekwandiseni ukuqina kwamathambo, kube yisithako esingasiza ekulweni ne-osteoporosis.
- Impilo Yesisu Nokugaya Ukudla: I-carbon dioxide isiza ekugayweni kokudla, ivuselela ukukhishwa kwama-asidi esiswini, futhi isheshise ukuphuma kwesisu, okunganciphisa ingozi yezifo ezithile zesisu.
- Impilo Yengqondo Nokulala: Ama-hops kanye ne-myrcenol kusebenza kuma-GABA receptors ebuchosheni, okunikeza umphumela wokudambisa onganciphisa ukuphazamiseka kokulala futhi unciphise ukukhathazeka.
Izingozi kanye Nezimo Zokungalungi Kotshwala
Naphezu kwezinzuzo ezishiwo ngenhla, lapho okuqukethwe utshwala kuphezulu, izinzuzo ziba yize uma kuqhathaniswa nemiphumela emibi. Utshwala buqhekeka bube yi- acetaldehyde , into ebangela umdlavuza ekhulisa ingozi yezimila emlonyeni, emhubheni, esibindini kanye nasebeleni.
Umthelela Ezithweni Ezibalulekile kanye Nokusetshenziswa Kwemetabolism
Ukusetshenziswa ngokweqile kugcwalisa isibindi ngokweqile, okungase kuholele esifweni sesibindi esinamafutha noma i-cirrhosis . Ngaphezu kwalokho, ubhiya unomthelela onamandla wokukhipha isisu , okungabangela ukuphelelwa amanzi emzimbeni kanye nokulahlekelwa yi-electrolyte. Lokhu kususa inganekwane yokuthi yisiphuzo esingcono kakhulu ngemva kokujima, njengoba utshwala buvimbela ukubuyiselwa kwamanzi emzimbeni okuphumelelayo, buphazamisa ukuhambisana kwemisipha kanye nokusabela komzimba, futhi buntula ukugcwala kwe-sodium okudingekayo ukuze kugcwaliswe uketshezi ngemva kokuzikhandla okukhulu.
Ngokombono wenhliziyo nemithambo yegazi, ukuphuza utshwala ngokweqile kungaholela ekucindezelekeni kwegazi okuphezulu , i-atrial fibrillation (ukushaya kwenhliziyo okungajwayelekile), futhi kwandise ingozi yokushaywa yisifo sohlangothi noma i-alcohol cardiomyopathy. Ngaphezu kwalokho, kungaphazamisa ukusebenza kwe-glucose, kubangele i-hypoglycemia yokuzila ukudla kanye nokuphakamisa amazinga e-triglyceride egazini.
Impilo Yengqondo kanye Nemisebenzi Yokuqonda
Ukusebenzisa kabi lesi siphuzo kungashintsha amakhemikhali obuchopho, kwandise ukuthambekela kokucindezeleka nokukhathazeka . Ngokuhamba kwesikhathi, ukusebenza kwengqondo kuyawohloka, kuthinte inkumbulo nokugxila. Kukhona futhi ingozi yangempela yokuba nokuthembela ngokomzimba nangokwengqondo , okubonakala ngezimpawu zokuhoxa njengokuthuthumela, ukujuluka, ukuxhuzula, nokuhlanza.
Ukuveza imfihlakalo "yesisu sikabhiya" kanye nokwehlisa isisindo
Isisu sikabhiya esidumile asibangelwa yisiphuzo ngokwaso kuphela, kodwa yinhlanganisela yezici: ukudla okungalingani, indlela yokuphila yokuhlala phansi, kanye nokuthambekela kwezakhi zofuzo. Kodwa-ke, ubhiya unegalelo ngezindlela eziningana:
- Ama-hormone kanye ne-Testosterone: Utshwala lungathinta i-testosterone, i-hormone ebalulekile yokushisa amafutha nokwakha imisipha, ikakhulukazi endaweni yesisu.
- Isigqi se-Circadian: Ngokuphazamisa ubuthongo, ama-hormone alawula indlala ayaba angalingani, adala izifiso futhi anciphise ijubane lokugaya ukudla.
- Ukugcinwa Koketshezi: Ngenxa yomphumela wayo wokukhipha isisu, uma ingakhokhelwa ngamanzi, umzimba ungase ugcine uketshezi, okwenza isisu sibonakale sivuvukele kakhulu.
Ngokuphathelene nokudla okumangalisayo kobhiya (okuthembisa ukwehlisa isisindo ngokuphuza ubhiya obandayo), kubalulekile ukucacisa ukuthi akunasisekelo sesayensi. Ukwehla kwesisindo kwenzeka kuphela ngokuntuleka kwamakhalori nokuzivocavoca. Kodwa-ke, kungenzeka ukugcina ukwakheka komzimba ngenkathi uphuza ubhiya, uma nje inani lamakhalori adliwayo nsuku zonke lilungiswa.
Ubhiya Obungenalo Utshwala: Enye Indlela Enempilo
Ubhiya obungenalo utshwala sebuyinto ethandwayo. Kubalulekile ukuhlukanisa phakathi kobhiya ongu-0,0% (ubuningi be-ethanol engu-1%, ngezinye izikhathi ngisho nangaphansi) nobhiya obuxutshwe (phakathi kuka-3% no-5% utshwala).
- Ventajas: Ingozi ephansi yezinkinga zesibindi, umfutho wegazi ophansi, kanye nokudla amakhalori aphansi (cishe ama-70-80 kcal ngebhodlela ngalinye). Igcina iningi lezinzuzo ze-hops kanye ne-malt, njengezakhiwo zazo zokulwa nama-antioxidant.
- Izinyathelo zokuphepha: Amanye amabhrendi angaba ne- inkomba ephezulu ye-glycemic Ngenxa yoshukela owengeziwe ukuze kulungiswe ukuntuleka kotshwala, abantu abanesifo sikashukela kufanele bafunde amalebula. Ngaphezu kwalokho, kubantu abane-cirrhosis enzima, ngisho no-1% wotshwala ungase unqatshelwe.
Izincomo Zokusebenzisa Ngokwethembeka
Ukuze uhlanganise ubhiya empilweni yansuku zonke ngaphandle kokubeka impilo engozini, kuphakanyiswa iziqondiso ezilandelayo:
- Imikhawulo Yansuku Zonke: Landela izincomo ze-WHO kanye nezinhlangano zokudla okunempilo: ungadluli amayunithi amabili ngosuku kwabesilisa kanye nelilodwa kwabesifazane (iyunithi elilodwa lilingana cishe namagremu ayi-10 e-ethanol noma umoba owodwa).
- Ukufakwa kwamanzi okunye: Phuza amanzi phakathi kwezingilazi zikabhiya ukuze ulwe nomphumela wokukhipha isisu futhi ugweme ukuphelelwa amanzi emzimbeni.
- Ukukhetha Okunhlobonhlobo: Khetha i izikebhe obhiyaokuvame ukunamathela kufomula yendabuko (amanzi, i-malt, ama-hops kanye nemvubelo) ngaphandle kwezithasiselo zezimboni noma izithasiselo zokwenziwa.
- Ukuhlela Ukudla: Gwema ukudla okulula okunamafutha bese ufaka i-hummus, amantongomane, noma i-popcorn engenalutho esikhundleni salokho ukuze ugweme ukwengeza ama-calories angenalutho kulawo asesiphuzweni.
- Izinsuku Zokuphumula: Misa izinsuku ongazisebenzisi nhlobo utshwala ngesonto ukuze uvumele isibindi silulame.
Ukujabulela ubhiya kuyinto ejabulisayo emphakathini, lapho iphuzwa ngokucophelela, ingahambisana nendlela yokuphila enempilo. Isihluthulelo sisekulinganiseleni okuphelele, ukuvimbela isiphuzo ekubeni umthombo ojwayelekile wama-calories angenalutho futhi njalo ubeke phambili ukumanziswa ngamanzi kanye nokudla okucebile okusanhlamvu okuphelele.