Uyazazi Lezi Zinzuzo Zotamatisi Wokwehlisa Isisindo?

Amagama Amahle Kakhulu Ezingane

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Ngenkathi udla ukudla, ukudla okhetha ukukudla kwenza umehluko. Ngokwemihlahlandlela yodokotela evela kuNational Institutes of Health, ukugwema amafutha athengiswayo, ukudla ukudla okucutshunguliwe okumbalwa, ukunciphisa inani likashukela elicwengiwe nokunciphisa amafutha agcwele kuzokusiza emzamweni wakho wokwehlisa isisindo. Kule ndatshana, sizobe sibhala ukuthi utamatisi uyasiza yini ekwehliseni isisindo noma cha.

Ukudla inani elifanele lemifino efana notamatisi ngosuku kuzokunikeza inani elanele lezakhamzimba. Utamatisi unama-calories amancane futhi uzogcina isisu sakho sigcwele isikhathi eside.

Utamatisi omkhulu unama-calories angama-33 kanti utamatisi osayizi ophakathi nawo unama-calories angama-22. Utamatisi we-cherry uqukethe ama-calories ayi-13 kuthi utamatisi we-plum uqukethe ama-calories ayi-11. Amanani amakhalori aphansi kanye nezinzuzo zezempilo zamatamatisi kuzibeka esigabeni sokudla esinamandla, okusho ukuthi zilungele isisindo sakho nempilo yakho yonke.

Utamatisi onamanzi ungumthombo omuhle wamaprotheni, amavithamini, amaminerali kanye nefayibha yokudla enganciphisa kakhulu usayizi wokhalo lwakho ngenyanga.

Ngakho-ke, funda ukuze wazi kabanzi ngezinzuzo zikatamatisi zokwehlisa isisindo.

1. Okuphansi Kwama-calories

Utamatisi wukudla okunama-kilojoule amaningi. Utamatisi omncane omncane unama-calories ayi-16, okuyinto enhle ngoba uma usebenzisa utamatisi ababili, usazodla amakhalori angaphansi kwama-50. Futhi lapho isilinganiso sakho sekhalori siphansi, uzokwazi ukushisa amakhalori ngokushesha okukhulu esikhundleni samakhalori agcinwe njengamafutha.

2. Okuphezulu ku-Fibre

Inkomishi yamatamatisi iqukethe amagremu ama-2 we-fiber engenakunyibilika kanye no-0.20 amagremu we-fiber encibilikayo. Kokubili i-fiber encibilikayo nengancibiliki idlala indima ebalulekile ekwehliseni isisindo. I-fiber encibilikayo ekhona kutamatisi yakha into efana ne-gel emathunjini amakhulu, lapho isebenza njengomthombo wokudla kuma-bacterium amahle emathumbu. Lokhu kusiza ekwehliseni ukumuncwa kokudla, ngaleyo ndlela kwandise ukusutha. Ngenkathi, i-fiber engancibiliki ibophezela kuma-molecule amafutha futhi ivimbela ukumuncwa kwawo.

3. Kuqinisa umzimba

Ukudla ujusi wetamatisi kungakhuphula i-lipid metabolism ngokunciphisa ukubonakaliswa kwezakhi zofuzo ezibandakanyeka ku-fatty acid oxidation, okuqinisekiswe ososayensi. Abaphenyi bathole ukuthi ukusebenzisa ujusi wetamatisi kukhuphule imali esetshenzisiwe ye-Resting Energy Expenditure (i-REE inani lamakhalori adingwa ngumzimba ngenkathi uphumule) futhi yehlisa namazinga we-triglyceride emzimbeni wakho.

4. Inkomba Ye-Glycemic Ephansi

Inani eliphansi le-glycemic index lika-utamatisi lingu-38, eliphansi uma liqhathaniswa nokunye ukudla okusetshenzisiwe nezinye izithelo nemifino eminingi. Inkomba ye-Glycemic isilinganiso sokuthi isikhathi sokudla sithatha isikhathi esingakanani ukukhulisa amazinga kashukela emzimbeni. Isikhathi esithe xaxa ukudla esikuthathayo ukusheshisa amazinga kashukela egazini, kuba ngcono. Utamatisi unenkomba ephansi ye-glycemic, esiza ekwandiseni amazinga kashukela egazini kancane.

5. Ucebile ngama-Antioxidants

Utamatisi ucebile nge-lycopene, i-antioxidant enamandla esiza ukukhipha ama-radicals ayingozi e-oxygen. Ama-radicals e-oxygen athanda ukuguqula ukwakheka kwe-DNA futhi adale isimo sokucindezeleka emzimbeni. Lokhu kudala impendulo yengcindezi emzimbeni okuholela ekuqongeleleni kwamafutha nasekuzuzeni isisindo emzimbeni wakho. Ngakho-ke, ukuba notamatisi kuzosiza ekwehliseni ukucindezeleka okwenziwe nge-oxidative emzimbeni futhi kuzosiza ekwehliseni isisindo okusebenzayo.

6. Izakhiwo Zokulwa Nokuvuvukala

ILycopene, i-antioxidant ekhona kutamatisi, inesibopho sokucindezela ukukhiqizwa kwama-biomolecule ahlasela ukuvuvukala, ngaleyo ndlela kunciphise ukuvuvukala. Ukuvuvukala kuholela ekutholeni isisindo ngakho-ke, ukudla utamatisi kuzosiza ukunciphisa ukuvuvukala futhi kuvimbele ukukhuluphala okubangelwa ukuvuvukala.

7. Kwehlisa Ukucindezeleka

Umfutho wegazi ophezulu udala ukuzuza komzimba. Isiphika somfutho wegazi singaholela ekwakheni ubuthi nasekudleni okungokomzwelo, okuholele ekukhuluphaleni ngokweqile. Utamatisi ungasiza ekwehliseni umfutho wegazi, njengoba uqukethe i-beta-carotene, i-lycopene, novithamini E. Kuzokuvikela nasezifweni zenhliziyo nemithambo yegazi.

8. Kukhulisa i-cholesterol enhle

Ukudla utamatisi njalo kungadala ukwehlisa i-cholesterol embi (i-LDL cholesterol) futhi kwandise i-cholesterol enhle (i-HDL cholesterol) emzimbeni. I-cholesterol enhle isekela ukulahleka kwesisindo futhi ivimbela ingozi yezifo zenhliziyo. Ngaphandle kokukusiza ukunciphisa umzimba, kungakuvimbela ezifweni eziningi ezibulalayo.

Ungadla Kanjani Utamatisi Wokwehlisa Isisindo?

• Faka utamatisi esaladini lakho ukuletha ukunambitheka nokuthungwa.
• Yenza ujusi katamatisi one tangy noma utamatisi oshelelayo. Ungangeza eminye imifino kuyo ukuze ibe mnandi.
• Pheka isitshulu sakho setamatisi, noma ngenkathi wenza ama-curry, ungangeza utamatisi.
• Yidla inkukhu noma inhlanzi eyosiwe ngotamatisi obusiwe, isilimo esinengono emnandi edliwayo noma ubhontshisi oluhlaza ohlangothini.
• Yiba nesitsha sikatamatisi esinejubane likalamula we-lime ukuze udle.
• Yiba nesitsha sesobho setamatisi sesidlo sasemini nesasebusuku.
• Ungaba nenhlanganisela ephelele yetamatisi, ikhukhamba nesangweji lenkukhu esidlweni sasemini.

Yabelana ngale ndatshana!

Uma ukuthandile ukufunda le ndatshana, ungakhohlwa ukuyaba.

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