Yini iphiramidi yokudla okunempilo (iphiramidi yokudla)?

Ngokubheka imigomo eyisisekelo ye-dietetics, abahleli bakudonse kaningi ukunaka kwakho kunoma yiluphi uhlelo lwezemidlalo noma lohlelo lokudla okunempilo. Ukulungiswa kokudla kwenziwa ngumdli wezokudla noma udokotela uqobo, ngokususelwa enhlalakahleni nasekushintshashintsheni kwesisindo. Ngakho-ke, uhlelo lokudla okunempilo lucabangela izici nezidingo zomuntu othile.

Ngeshwa, lokhu akuvimbi abantu ekufuneni njalo izindlela zomhlaba wonke zokwehlisa isisindo noma ukukhuluphala. Umphumela ukuvela kwenani elikhulu lokudla kwamazinga ahlukene engozi. Ezinye zazo zikhangiswe ngenkuthalo kusukela eminyakeni yama-60s yekhulu elidlule futhi ziqukethe amaphutha hhayi kuphela ekubalweni kwezingxenye, kepha nakuyo kanye imigomo yokudla. Sikhuluma ngomqondo onjengombhoshongo wokudla.

Imininingwane ejwayelekile kanye nesifinyezo somlando

Iphiramidi yokudla ukuqoqwa okuhlelekile kwemiqondo ephathelene nokudla okunempilo okuvele e-United States emuva kuma-60s akude. Lolu hlelo luzimisa njengomhlahlandlela wokuqala wokudla okunempilo ukugcina izinga lokuphila elijwayelekile nokugcina i-BMI (inkomba yomzimba) esezingeni elinqunyiwe.

Njengezinye izinhlelo eziningi zokudla okunempilo, ayikaze ime isikhathi eside, futhi ngemuva nje kokudalwa kwayo, izinto ezintsha zaqala ukuvela kumaphiramidi okudla ayehlukanisa kakhulu iphiramidi yokudla ngendlela yayo yasekuqaleni kunalena yesimanje.

Uhlelo lokudla lususelwa kulezi zimiso ezilandelayo:

1. Iphiramidi isuselwa ekusetshenzisweni kwenqwaba yamanzi kusuka kuziphuzo ezahlukahlukene, kepha ukukhetha kufanele kunikezwe amanzi amaminerali.
2. Isinyathelo sesibili esibalulekile ukuthi ukudla kwe-carbohydrate, okufanele kube ne-60% yengqikithi yekhalori edliwayo ekudleni... Ama-carbohydrate ayinkimbinkimbi amukelekile.
3. Izithelo nemifino ngokwesiko kubhekwa njengesinyathelo sesithathu. Kuhlelo lwakudala, lena yimithombo eyinhloko yamavithamini nezakhi zomzimba ezibalulekile. Inani lemifino kufanele linqobe inani lezithelo.
4. Esigabeni sesi-4 kukhona imikhiqizo yamaprotheni, noma ngabe ivela kuphi.
5. Isinyathelo sesihlanu, ngokuya ngokuhluka kwepiramidi uqobo, kungahle kube nenyama ebomvu, uwoyela, namafutha. Kwezinye izinhlelo, ushukela ukhona njengomthombo wama-carbohydrate ayingozi kakhulu (umthombo - iWikipedia).

Ngaphandle, ukuhleleka okunjalo kokudla okunomsoco kubukeka kufanelekile.Kuyasiza kakhulu uma kuqhathaniswa nokudla okungenayo i-systemic, kepha empeleni kudinga ukulungiswa komuntu ngamunye.

Amaphutha amakhulu wepiramidi

Ngaphambi kokuya ocwaningweni oluningiliziwe ngemigomo yokwakha umsoco ngokususelwa kupiramidi yokudla, kufanelekile ukuthi sisho amaphutha amakhulu nokushiyeka kohlelo. Lokhu akusho ukuthi kufanelekile ukulahla ngokuphelele imigomo yokudla okunempilo ebekwe kulesi simiso. Udinga nje ukucabangela ukushiyeka kwayo ukuze uqambe ukudla okuphelele:

1. Ukuntuleka kokulinganisa kuma-calories. Ukudla kukalwa ngezingxenye ezithile, okunconywayo ukuthi kulawulwe cishe. Lokhu kusho ukuthi ngaphansi kokucasha kwengxenye yokuqala, kungatholakala kokubili u-50 g womkhiqizo kanye no-150 g womkhiqizo.Isibonelo, iWikipedia isebenzisa ukubekwa kwengxenye ka-100-150 g, okuthi, uma iguqulwa ibe yizinsizakalo eziyi-6-10 zemikhiqizo yokusanhlamvu, izonikeza umzimba ngama-kcal angama-2500 kuphela kusuka kuma-carbohydrate, kungabalwa okunye ukudla.
2. Usebenzisa ama-carbohydrate asheshayo njengomthombo wakho wokudla oyinhloko. Emipiramidi yesimanje kunezichibiyelo, ngokusho kwazo okusanhlamvu wakudala, okusetshenziswa kuphela imikhiqizo yomhlabathi onamakhaza. Kodwa-ke, enguqulweni ejwayelekile kakhulu yiphiramidi yokudla okunempilo, kusekhona isinkwa namakhekhe endaweni engezansi. Ama-carbohydrate asheshayo naphakathi awakwazi ukukugcina uzizwa ugcwele isikhathi eside, okuzoholela ekukhuleni kwesisindo noma ekucindezelekeni kwendlala.
3. Ukuhlanganisa izithelo nemifino ngesinyathelo esisodwa. Ukudla okuningi kwe-fructose ngaphezu kuka-50 g we-fructose (250 g wezithelo) kuzoholela ekubekweni kwamafutha ngaphandle kwempendulo ye-insulin. Ngasikhathi sinye, ukutholakala kwenqwaba yefayibha kusuka emifino kuzozuzisa umzimba kuphela.
4. Ukuntuleka kokuhlukaniswa kwamaprotheni ngokwakhiwa kwawo kwe-amino acid. Imikhiqizo ye-Soy nenyama ikwesinye isinyathelo. Kepha lapho ufaka amaprotheni ezilwane esikhundleni samaprotheni ezitshalo, umzimba ngeke uthole wonke ama-amino acid abalulekile, azoholela ekatabolism, ukuwohloka kwenhlalakahle, futhi kwesinye isikhathi kube nezinguquko zamahomoni ezihambisana nokusetshenziswa kakhulu kwemikhiqizo yesoya.
5. Ukunciphisa ukungenwa kwamafutha, kungakhathalekile ukuthi uvelaphi nomhlobo we-asidi. Njengoba umkhuba ukhombisa, amafutha afanele kufanele afike kuma-20% wamakhalori aphelele. Ngokwemvelo, asikhulumi ngamafutha enziwe ngamafriji. Kepha kuphiramidi yokudla, amafutha anempilo ahlanganiswa nalawo amabi.
6. Ukuntuleka kokulawulwa komthombo oketshezi.
7. Kubandakanya utshwala ekudleni okwamukelekayo.
8. Ukuntuleka kokulungiswa ngakunye. Iphiramidi inikeza uhla olufanayo lokudla kubantu abanamazinga e-metabolic ahlukene, izinsimbi, nezidingo.

Ngenxa yalokhu kungalingani, umuntu uzobhekana nezinkinga ezinjengalezi:

1. Ama-calories amaningi nesisindo esiningi.
2. Shintsha kumazinga we-hormonal. Lokhu ikakhulukazi kungenxa yokufakwa kwemikhiqizo yesoya, ebopha kalula futhi inciphise ama-hormone. Ama-Phytoestrogens anomphumela ofanayo.
3. Ukulamba ngenkathi kunciphisa ukudla kwekhalori. Ihlotshaniswa nokusetshenziswa kwama-carbohydrate aphakathi nendawo ukuya phezulu phansi kwephiramidi.
4. Ukuphazamiseka kokudla - kusuka ku-anorexia kuya ku-bulimia.
5. Ukuntuleka kwamaprotheni.
6. Ukushoda kwama-polyunsaturated fatty acids.
7. Ukuthuthukiswa kwezifo zezinzwa, zenhliziyo, zomchamo, zokugaya ukudla (umthombo - i-NCBI).

Ngokuya nge-subspecies ye-piramidi, ezinye izinto ezimbi ezingasuswa zingasuswa noma zilinganiswe. IPhiramidi Lokudla Lesisindo Somzimba (i-SciAm 2003) ithathwa njengephiramidi elifanele kakhulu, kepha nalokhu kudinga ukulungiswa komuntu ngamunye futhi akulungele abantu ababambe iqhaza kwezemidlalo.

Izinyathelo zepiramidi yokudla

Manje ake sihlale kuleli phuzu ngokuningiliziwe, sibheka isigaba ngasinye ngokwehlukana.

Isisekelo sephiramidi

Ingqikithi yazo zonke izinhlobo zephiramidi yokudla kunomsebenzi obalulekile womzimba. Imvamisa, yilokhu kanye okukhokhela konke ukungalungi maqondana nokuqukethwe kwekhalori - "ezemidlalo nokulawulwa kwesisindo". Ukuvivinya umzimba kungaba yinoma yini, ngoba akubhalwanga kwiphiramidi uqobo.

Kepha okuncamelayo okuyinhloko kunikezwa ekuvivinyweni kwe-aerobic ngamandla aphakathi nendawo, ngoba iphiramidi uqobo lwenzelwe umphakathi jikelele, hhayi abadlali bezemidlalo.

Isisekelo sephiramidi

Iphiramidi yokudla ibilokhu isuselwa kuma-carbohydrate. Ngokuya ngezincomo zazo zonke izinhlobo zamaphiramidi - inani lazo lilinganiselwa ku-65-75% wokudla okuphelele. Ngokukhubazeka okufanele, leli nani lama-carbohydrate lifanelekile, kepha ukuvivinya umzimba okunamandla kufanele kugudlisele ekudleni kubheke emaprotheni nokudla okunamafutha. Umbhoshongo wendabuko usebenzisa okusanhlamvu nezimpahla ezibhakiwe.

Isinyathelo sevithamini

Kulesi sinyathelo, imifino nezithelo kuhlangene. Kubalulekile ukuqonda ukuthi lapho kubalwa iphiramidi yendabuko, okuqukethwe kwekhalori lezithelo akunakwa.

Ngakho-ke, uma ucabanga ngokujulile ukulandela imigomo ebekwe kulolu hlelo, inani lezithelo kufanele lehliswe, ngokuya ngokuqukethwe kwekhalori.

Kepha ukusetshenziswa kwemifino kungakhuphuka, ngoba i-fiber etholakala kokuningi isiza ukugaya, yandisa umuzwa wokugcwala futhi ivikele umgudu wokugaya ukudla ekulayisheni ngokweqile ngenxa yokusetshenziswa kwenqwaba yama-carbohydrate namaprotheni.

Isinyathelo samaphrotheni

Ngokuya ngesampula yokudla kwephiramidi yokudla ka-1992, amaprotheni ayadliwa kungakhathalekile ukuthi atholakelani enanini lika-200-300 g. Uma siguqulwa saba amaprotheni, sithola isibalo esingu-50-60 g wamaprotheni, kuya ngomthombo nephrofayili ye-amino acid.

Ukuze usebenze ngokujwayelekile, umzimba womuntu ngokwesilinganiso udinga cishe u-1 g wamaprotheni ngephrofayili ephelele ye-amino acid (noma u-2 g wamaprotheni wemifino) ngekhilo ngalinye lesisindo senetha.

Ngakho-ke, kunconywa ukukala inani lamaprotheni okungenani ukuphindaphinda kabili ukudla kwawo (noma kathathu kubasubathi). Ukukala kwenzeka ngokunciphisa inani lama-carbohydrate kusuka esigabeni esiphansi.

Amafutha noshukela

Esigabeni esiphezulu, amaqembu emikhiqizo ambalwa ahlanganiswa ngasikhathi sinye:

1. Imikhiqizo yokudla okusheshayo.
2. Ukudla okuqukethe i-glucose / ushukela.
3. Amafutha.
4. Inyama ebomvu.

Imikhiqizo yokudla okusheshayo inokwakheka okungalingani noma okungacaci, okwenza kube yingozi ekugcineni i-BMI. Isimo siyefana noshukela. Kungumthombo wama-carbohydrate asheshayo amuncwa cishe ngaso leso sikhathi. Uma kukhulunywa ngamafutha, akufanele uwaqede ngokuphelele lapho usebenzisa iphiramidi yokudla enempilo. Kuyadingeka kuphela ukuguqula umthombo wokudla okunamafutha ukuze i-omega-3 polyunsaturated acid igcwale ekudleni futhi awekho amafutha ezokuthutha nhlobo (umthombo - I-PubMed).

Uma kukhulunywa ngenyama ebomvu, kubalwa njengokudla okungafanele ngezizathu eziningana:

1. Okuqukethwe okunamafutha aphezulu, okungafinyelela kuma-30 g nge-100 g yethenda. Lokhu kungalungiswa kalula ngokumane uchithe amafutha amaningi ngenkathi upheka.
2. Ukuba khona kwezokuthutha ama-amino acid ahlukanisa i-cholesterol eyingozi kumadiphozi anamafutha futhi asize ukufakwa kwama-cholesterol plaque. Ngeshwa, bambalwa abantu abacabanga ukuthi la ma-amino acid nawo ahambisa i-cholesterol enhle - eyandulela ngqo ye-testosterone.

Izinhlobonhlobo zepiramidi yokudla

Inzuzo enkulu yephiramidi yokudla okunomsoco izinhlobo zokudla ezahlukahlukene. Kokubili ukwahluka okudala nokwesimanjemanje kuhlukanisa ukudla ngezigaba ezijwayelekile kakhulu, okuvumela ukudla okwehlukile kuyehluka ngokuya ngokuthanda kwabo.

Lokhu kunciphisa ukucindezeleka kwengqondo ekusebenziseni uhlelo lokudla olungaguquguquki: iphiramidi yokudla ilungisa kalula imikhuba yomuntu yokudla ngokulahlekelwa okuncane kwesabelomali nasemzimbeni.

Leli qiniso futhi linobhedu, ngoba akuyona yonke imikhiqizo evela esigabeni esifanayo elusizo ngokulinganayo. Indlela elula yokuyichaza ngesibonelo samaprotheni:

1. Amaprotheni ezilwane. Inephrofayli ye-amino acid ephelele kakhulu: kudingeka inyama / amaqanda amancane uma kuqhathaniswa nokunye ukudla.
2. Amaprotheni obisi. Inephrofayili enganele ye-amino acid kanye nezinga eliphakeme lokumunca amaprotheni. Lokhu kusho ukuthi imikhiqizo yobisi ayilungile njengoba idinga ukuphuzwa kakhulu nokunxephezela ukuntuleka kwama-amino acid avela kweminye imithombo.
3. Amaprotheni yemifino. Banephrofayli ye-amino acid enganele, ngakho-ke, badinga ukuxhaswa ngezithako zokudla noma amaprotheni ezilwane kusuka kokudla okunempilo. Udinga ukusebenzisa amaprotheni emifino aphindwe kabili uma kuqhathaniswa nesilwane ukuze usebenze ngokujwayelekile komzimba.
4. Amaprotheni weSoy. Icebile kuma-phytoestrogens ngakho-ke akunconywa ukuthi kudliwe ngobuningi. Ama-Phytoestrogens anamandla okubopha ama-hormone ocansi, athinta kakhulu amazinga ama-hormonal, futhi angadala nokungajwayelekile kwe-pathological. Ngalesi sizathu, endaweni ye-CIS, inzuzo yamaprotheni we-soy yehliswe kakhulu kusuka ngasekupheleni kweminyaka yama-90 kuze kube namuhla.

Izinhlobo zamaphiramidi okudla

Kusukela yasungulwa, le phiramidi yokudla selithole ukuthandwa kabanzi njengohlelo lokudla okunempilo. Kodwa-ke, i-dietetics njengesayensi iye phambili kakhulu, futhi ukulungiswa kokudla ngakunye komuntu kuye kwakha ama-subspecies amaningi alesi simiso.

Ngabe iphiramidi yokudla ibalulekile ekunciphiseni isisindo?

Ngaphandle kokuthi iphiramidi yokudla ayihlangene nokuncipha komzimba, ingashintshelwa le njongo. Ngaphezu kwalokho, imigomo ebekwe kuphiramidi yokudla ilungele ukwakheka kwemikhuba yokudla enempilo:

1. Ukudla okuhlukile. Mayelana nalokhu, uhlelo alulungile, noma kunjalo, inani elihlukile lokuphakelwa kokudla lisho ukuthi bakudla ngezikhathi ezahlukene.
2. Ukulawulwa kwengxenye. Lokhu akukakabi ukulawulwa kwamakhalori, kepha akusewukudla okungalawulwa.
3. Ukuqedwa kwemikhiqizo ethile eyingozi. Ikakhulu, ama-carbohydrate asheshayo nokudla okunothe ngamafutha anele.
4. Ukwanda kwefayibha. Imifino nezithelo kusezingeni lesibili cishe lawo wonke ama-subspecies wamaphiramidi okudla.

Ukuhlukahluka kwanamuhla kwephiramidi yokudla (njengeSciAm) kunokulawula okuqinile emthonjeni wama-carbohydrate, okuzokusiza ukuthi ukhiphe lawo maphawundi angeziwe.

Ngokuvamile, uma usebenzisa iphiramidi yokudla, kungenzeka ukunciphisa umzimba, kepha uzodinga okungeziwe:

1. Ukubala kwekhalori okuqinile. Ukukala kwesabelo kuzoncika ekushodweni kwekhalori.
2. Umsebenzi owandisiwe womzimba.
3. Ukuguqula ibhalansi yezakhamzimba iye kuma-protein nama-polyunsaturated omega-3 fatty acids.

Iziphetho

Iyini iphiramidi yokudla ngempela? Lena akuyona uhlelo ekahle evumelana wonke umuntu - lezi nje imigomo generalized yokudla okunempilo, engahloselwe ukuphulukisa, kodwa ekulungiseleleni umzimba izidlo ezikhethekile. Uma ukwazile ukuqonda iphiramidi yokudla, khona-ke mhlawumbe ungakwazi ukuqonda ukondleka okuhlukile, futhi emva kwayo - ukukhethwa okulungile kokudla kwezakhi zomzimba.

Ngeke sincome lolu hlelo lokudla okunempilo kubasubathi abangochwepheshe noma kubantu abazimisele ngesisindo sabo. Kepha ingasetshenziswa yilabo abafuna ukuzama ukudla okungeke (kulimaze kakhulu) impilo yabo futhi kuzosiza ukulungisa isisindo sabo nemikhuba yokudla.

Bukela ividiyo: Eva wants to be Slim, Exercises and eats Healthy food (Novemba 2024).