Ungayilungisa kanjani i-neuroinflammation futhi uphulukise ukudangala kwakho - Ukudla

Kulokhu okuthunyelwe kwebhulogi, sizoxoxa ngokuthi yikuphi ukudla okudlayo kokucindezeleka okwenza kube nengqondo kakhulu, ngokusekelwe ku-biochemistry enomsoco kanye nokuqonda kwengqondo yokudla okunempilo. Okunye ozokufunda lapha ngeke kuhambisane nezeluleko ezijwayelekile, kodwa ngiyathembisa ukuthi kuzohambisana nezincwadi zocwaningo mayelana nokuthi ubuchopho budinga ini ukuze busebenze nokuthi yini ubuchopho obucindezelekile obudinga ukuphulukiswa.

Okokuqala, sizokwenza okuthile okubalulekile kwezinganekwane okungase kukuvimbele ekukhetheni ukudla okudangele kwakho. Khona-ke sizoxoxa ngezinketho ezijwayelekile zokudla ukuze kuthuthukiswe impilo yengqondo, bese ekugcineni ukuthi yikuphi ukudla okungenzeka kunciphise ukuvuvukala kwakho kakhulu futhi kube ukudla okungcono kakhulu kokucindezeleka. Ngokungcono kakhulu, ngiqonde ukuthi kungenzeka kakhulu ukwehlise ukuvuvukala ebuchosheni bakho kufinyelele emazingeni aphansi ngokwanele ukuze kuphole. Ungase uthole ukuthuthuka ngokulandela nje ukudla okuxoxwe ngakho mayelana nempilo yengqondo evamile.

Yeka ukudla okusebhokisini - Ukudla Okugayiwe Kakhulu

Yeka ukufaka "ukudla" okugaywe kakhulu njengokuthile okudlayo. Uma unokhwantalala, vele usike. Ngiyazi uyazithanda, ukuthi zingenye yezinto ezimbalwa ozilangazelelayo. Ukuthi babonakale bewukuphela kwento ekulethela injabulo. Kepha zengeza ukuvuvukala kobuchopho bakho futhi ziyisici esikhulu esidala izimpawu zakho. Lezi yizinto ezingaphezu kokudla. Kunezincwadi zocwaningo ezifakazela ukuthi ziziphatha engqondweni yakho njengoba kwenza izidakamizwa. Ungavumeli izinkampani ezinkulu zokudla zikuthathele ubuchopho bakho nempilo yakho kanye nokuphila kahle. Bafuna nje ukwenza inzuzo. Ababona abangani bakho futhi abanandaba nawe. Bafuna imali yakho. Ngisho noma lokho kusho ukuthi uhlupheka ngenxa yokudla umkhiqizo wabo. "Ukudla" okucutshungulwe kakhulu kugcwele uwoyela ovuthayo futhi ushukela wegazi owuthola udla wonke lawo ma-carbohydrate agayiwe angaphakathi futhi ngokwawo, avuvukalayo kakhulu.

Futhi ungacabangi ukuthi amavithamini okwenziwa asohlwini lwebhokisi awenza abe nomsoco. Ukuqina okubona ekudleni okugayiwe kuyimvula yalokho okudingayo ngempela ukuze ubuchopho busebenze futhi akukho eduze nenani lokudla okunomsoco ongakuthola ngokudla ukudla okuphelele. Iningi lalawo mavithamini okwenziwa awatholakali ngisho ne-bioavailable, futhi usasusa ithani lemisoco oyidinga kakhulu ukuze ube nobuchopho obunempilo. Ukudla okugayiwe kakhulu kususa izinketho zokudla okugcwele izakhamzimba.

Ngingenza konke okuthunyelwe kwebhulogi ngokudla okucutshungulwe kakhulu, futhi mhlawumbe ngizokwenza. Kodwa ngokuvamile, ukudla okucutshungulwe kakhulu kuvame ukupakishwa isikhathi sokuphila kweshelufu. Uzothola ukudla okucutshungulwe kakhulu emashalofini esitolo segrosa futhi ngokuvamile (kodwa hhayi njalo) kude nomngcele ongaphandle lapho kutholakala khona inyama, imifino, izithelo, ubisi namaqanda. Uma inesithako esicutshungulwe kakhulu ohlwini lwezithako, lokhu kuyenza ibe ukudla okugaywe kakhulu.

Kodwa lawa ama-Kale chips, usho! Yebo zikhona. Kodwa uma zicwiliswe kubhontshisi wesoya, i-canola, noma uwoyela wemifino; wonke amafutha ezimboni acutshungulwe kakhulu, bese abe ukudla okugaywe kakhulu. Futhi uma ucindezelekile akufanele uwadle. Abayona ingxenye yokudla kokucindezeleka.

Lokhu kusho ukuthi inqwaba yezinto ozithathayo ozithengayo ngoba ucindezelekile kakhulu ukuthi ungakwazi ukuzipheka, wukudla okugayiwe kakhulu ngoba kusetshenziswa amafutha noshukela osezimbonini. Ushukela uyi-carbohydrate ecutshungulwa kakhulu. Ukwengezwa kwalezi zinto kudala ukudla okucutshungulwe kakhulu kokuthile obekufanele ngabe kukulungele ukukudla.

Thatha imali oyisebenzisela ukuphuma futhi uthole uhlelo lokudla lwenyanga. Khetha eyodwa yezinketho zokulethwa elandela imihlahlandlela esizoxoxa ngayo ngezansi. Kwenze isikhathi esingangenyanga futhi kuzobiza kancane kunokudla kwakho okusheshayo kwangempela kwamanje noma ibhajethi yokukhipha. Lokhu kusebenza kahle kumakhasimende ami amaningi acindezelekile, ahlupheka ngempela futhi agula kakhulu ukuthi azinakekele ngendlela efanele noma agajwe yithemba.

Uma usebenza kangcono kunalokho, thola izincwadi zokupheka zokudla okuphelele, ukulungiselelwa kokudla kweviki, futhi ulahle ukudla okungathi kuwukudla emakhabetheni akho futhi okukwenza ucindezeleke. Ukudla okucutshungulwe kakhulu akukona ukudla kokucindezeleka. Iyeke noma ubani ofuna impilo engcono. Akekho ekhaya lakho omthandayo futhi omnakekelayo okufanele adle lezi zinto.

I-Vegan akuyona indlela engcono kakhulu yokudla yokucindezeleka

I-Vegan akuyona indlela engcono kakhulu yokudla yokucindezeleka noma esinye isifo sengqondo. Ukudla kwe-vegan kungaba i-whammy ephindwe kabili empilweni yengqondo. Okokuqala, akuwona wonke amaVegan adla ukudla okuphelele. Kungaba nokuthembela kakhulu kwezinye izindlela zokudla ezicutshungulwe kakhulu ezigcwele izithako ezivuvukalayo, njengalawo mafutha noshukela osezimbonini. Ukudla kwe-vegan empeleni kungaba ukudla okungenamsoco kakhulu okuvuvukala okucutshungulwa kakhulu.

Okwesibili, kunezindlela ezikhethekile ngempela zokulungiselela okudingeka zenziwe ukuze kuncishiswe izakhi ezilwa nezakhamzimba ezitholakala ekudleni kwezitshalo. Izinkampani ezinkulu zokudla azikwenzeli leyo mikhuba. Ngangizimisele lapho ngikukhumbuza ukuthi abanandaba nempilo yakho. Lawo mashibhisi ommbila awazange adlule kunqubo yezinyathelo ezinhlanu kuya kweziyisikhombisa ukuze kuncishiswe ama-anti-nutrients aqeda amaminerali akho. Akuwona wonke umuntu oyi-vegan owenza ngokucophelela lezi zinqubo zokhokho ukuze anciphise i-anti-nutrients. Lokhu kuzoqeda amaminerali futhi kwenze impilo yobuchopho ibe yimbi kakhulu. Amanye alawo maminerali angama-cofactor owadingayo ukuze ugcine amangqamuzana obuchopho enempilo futhi ukwazi ukwenza ama-neurotransmitters akho.

Angiyona i-anti-vegan ngaphezu kwalokho engiyibona ikwenza empilweni yengqondo yabantu engisebenza nabo njengomeluleki wezempilo yengqondo. Anginayo i-anti-vegan ajenda. Futhi kanjalo nezincwadi zocwaningo azikwenzi lokho. Ngezansi kunezihloko ezimbalwa ezishicilelwe ontanga kanye nezahluko eziphathelene nemifino kanye/noma ukudla kwemifino nempilo yengqondo.

• I-Vegetarianism kanye ne-veganism uma kuqhathaniswa nempilo yengqondo kanye nemiphumela yokuqonda: ukubuyekezwa okuhlelekile nokuhlaziywa kwe-meta.
• Ukudla Kwemifino noma Kwemifino: Kuyashukumisa noma Kusengozini Yempilo Yengqondo?

Ucwaningo oluningi oluzama ukuhlekisa ngokuhlangana phakathi kwe-veganism nesifo sengqondo luzofaka abantu abadla imifino ocwaningweni olufanayo. Futhi lokhu kudala izinkinga ngedatha efundwayo. Abantu abadla imifino basazodla okunye ukudla kwezilwane (amaqanda, ubisi, njll.) futhi lokhu kuthuthukisa ukutholwa kwemisoco etholakala nge-bioavailable. Ukudla kwe-Vegan kanye nemifino kuyimidlalo yebhola ehluke ngokuphelele uma kuziwa empilweni yengqondo.

Futhi okwesithathu, ukwesekwa akusebenzi ngaso sonke isikhathi noma kufanele kube ngabanye ngenxa yezakhi zofuzo. Uma u-vegan futhi unokucindezeleka, futhi ukholelwa ukuthi wengeza ngendlela efanele, ngiyakwethembisa ukuthi awunjalo. Ukucindezeleka kwakho kuwukubonakaliswa okuqondile kwesimo sakho somsoco. Kodwa linda, ungase uthi, ngiphila impilo ecindezelayo futhi lokhu kusobala ukuthi kungani ngicindezelekile! Nginesiqiniseko sokuthi unempilo ecindezelayo, futhi ngiyaqiniseka ukuthi impilo yakho ecindezelayo inomthelela ekunciphiseni izakhi zakho (isb., i-magnesium, amavithamini B). Ngakho mangikusho ngenye indlela.

Ungase ungakwazi ukumunca i-B12 yakho noma i-folate ngendlela efanele, ngisho nokwengeza. Ungase ungabi nawo amafutha adingeka kakhulu njenge-DHA noma amavithamini ancibilikayo afana no-A ngoba uthembele emzimbeni wakho ukuthi uwaguqule ekudleni okusekelwe ezitshalweni. Kodwa kunokuhlukahluka kofuzo endleleni abantu abangakwenza ngayo lokhu. Futhi inani lempilo yengqondo ngenxa yokuncipha kwezitolo zezakhi zomzimba kungenzeka ezinyangeni eziyisithupha noma ngaphezulu kweminyaka eyi-7. Kepha ngiyakutshela ukuthi kumakhasimende azama i-vegan eza emsebenzini wami, angeza ukudla kwesilwane okukodwa noma ngaphezulu, aba ngcono ngokushesha.

Futhi lokho kuyisipiliyoni sami njengomeluleki wezempilo yengqondo.

Ingabe abanye abantu bangathuthukisa i-vegan? Ekuqaleni, ngokuphelele. Ikakhulukazi uma benza ukudla okuphelele kwe-Vegan okuqeda konke lokho kudla okubi okugayiwe okuzenza ukudla. Kuzoba nokwanda ngokushesha kwezakhi zomsoco, ngokusika nje ukudla okugayiwe kakhulu. Kodwa ngokuhamba kwesikhathi, izitolo zabo zomsoco zizokwehla. Futhi enye yalezo zakhi yi-macronutrient yamaprotheni. Amaprotheni asekelwe ezitshalweni awatholakali njenge-bioavailable njengamaprotheni ezilwane. Futhi amaprotheni aphelele ayadingeka ukuze ahlukaniswe abe ama-amino acid. Ama-amino acid afana ne-tryptophan, oyidingayo ukwenza i-serotonin. Ama-amino acids afana ne-glycine ne-cysteine ​​​​okudingayo ukuze ulawule izinhlelo ezinamandla zokulwa ne-antioxidant ezidingekayo ukuze kugcinwe impilo yobuchopho. Futhi yingakho i-vegan noma ukudla okungenamsoco okwanele kwemifino kungekona ukudla okungcono kakhulu kokudangala.

Uma uzwa sengathi kufanele ube yi-Vegan udinga ukuba nesengezo esicophelela kakhulu futhi uhlole njalo isimo somsoco ngokuhlolwa kokusebenza. Futhi sicela ulalele umzimba wakho nengqondo. Gada izimpawu zempilo yengqondo ngokucophelela, ngoba ziwukubonakaliswa kwesimo sakho somsoco.

Ngakho-ke njengoba sesixoxile ngalokho okungafanele ukwenze njengokudla kokucindezeleka, singakhuluma ngokuthi yiziphi izinketho ezitholakalayo zempilo yengqondo evamile futhi ikakhulukazi yikuphi ukudla okulungile kokucindezeleka.

Izidlo ze-Paleo zinhle kakhulu empilweni yengqondo evamile

Izidlo ze-Paleo ziwukudla okuhle kwempilo yengqondo ngokujwayelekile. Kubandakanya ukudla kwezilwane okucebile ngezakhi eziphilayo okutholakala ku-bioavailable okukusiza ukuthi uthole wonke lawo ma-cofactors amavithamini namaminerali owadingayo. Ukudla kwe-paleo nakho akufaki okunye ukudla okunciphisa umzimba, njengobisi (kwezinye izinguqulo) kanye ne-gluten. Iphinde ayibandakanyi okusanhlamvu kanye nemifino engase ibe nezakhi eziphikisana nezakhamzimba eziqeda izitolo zomsoco.

Ukudla kwe-paleo kuhle ukuthi wonke umndeni ukuthathe njengoba kulula ukukupheka futhi unikeza imihlahlandlela yokwamukela ukudla okuphelele okunomsoco. Ngivame ukutusa lokhu njengokudla kwempilo yengqondo evamile, ikakhulukazi ngemva kokusebenza namakhasimende ukuze kuqedwe ukudla okugayiwe noma alulama ekudleni kwe-vegan noma ukudla okunemifino enganele.

Kukhona isihloko esihle sika-Georgia Ede, MD mayelana nemininingwane yokuthi kungani ukudla kwe-paleo kuhle kakhulu empilweni yengqondo lapha: Izizathu Eziyisithupha Zokuhamba I-Paleo Yezempilo Yengqondo

Kodwa lokhu okuthunyelwe kwebhulogi akukhona mayelana nokudla okunempilo yengqondo evamile. Lokhu okuthunyelwe kwebhulogi kumayelana ukudla okungcono kakhulu kokucindezeleka. Futhi ukudla okungcono kakhulu kokucindezeleka kungase kungabi ukudla kwe-paleo, ngenxa yezizathu ezilandelayo:

1. I-Paleo ingaba phezulu kakhulu kuma-carbohdyrates kubantu abanokumelana ne-insulin, okubangela ukushintsha kushukela wegazi okungase kubhebhethekise izimpawu zokucindezeleka.
2. Isifo sengqondo siwuhlobo lokuphazamiseka kwe-metabolic futhi u-Paleo angase abe phezulu kakhulu kuma-carbohdyrates ukuze elaphe ukuphazamiseka kwe-metabolic okubonakala ebuchosheni.
3. Ukudla kwe-Paleo kuvame ukuba phezulu kakhulu kuma-carbohdyrates ukukhuthaza ukukhiqizwa kwe-ketone okungaguquki, futhi ama-ketone ayimizimba ebonisayo enezinzuzo ezihlukile zokwelapha ukugula kwengqondo njengokucindezeleka.

Izidlo ze-Ketogenic zisebenza kangcono ekucindezelekeni

Ukudla okungcono kakhulu kokucindezeleka ukudla kwe-ketogenic. Kufanele kube njalo ukudla okwakhiwa kahle, okunothile okunomsoco, nokudla okuphelele kwe-ketogenic uma uyisebenzisela ukwelapha ukudangala. Awukwazi ukuthenga ukudla okugayiwe kakhulu okuthi “keto” ephaketheni bese ucabanga ukuthi uzokwehlisa ukudangala kwakho ngenxa yazo zonke izizathu esesixoxile ngazo ngenhla.

Ukuphazamiseka kwengqondo kuyavunywa ezincwadini zocwaningo njengokuphazamiseka kwe-metabolism yobuchopho, futhi ukudla okune-ketogenic kuwukungenelela kwe-metabolic okuthuthukisa i-metabolism yamandla ebuchosheni.

Ngisho noma uzibheka njengomuntu ophile kahle okungenzeka ukuthi uyazwela ku-insulin, ukukhuphuka kukashukela wegazi okuphakeme kungaphazamisa ukugaya okuthambile kobuchopho (kuke kwaba sengozini?). Uma udinga ukudla njalo emahoreni amabili ukuze uzizwe ulungile, lokhu kuyinkomba yokuthi unenkinga ye-metabolic eqhubekayo ebuchosheni bakho, nokuthi udinga ukushintsha imithombo kaphethiloli futhi uthuthukise ukuzwela kwe-insulin. Ukudla kwe-Ketogenic kuhle kulokho.

Futhi ekugcineni, futhi mhlawumbe okubaluleke kakhulu, ukudla okune-ketogenic kunemiphumela emangalisayo okungenzeka ukuthi izosebenza kangcono kunanoma yimiphi imithi yengqondo oyizamile yokucindezeleka kwakho. Nginesihloko esikhulu esijulile mayelana nokuthi ukudla kwe-ketogenic kungakuphatha kanjani ukucindezeleka lapha. Uma unganikezi incazelo ende futhi ejulile kukhona emfushane kakhulu lapha.

Kodwa amaphuzu amakhulu okudingeka ukwazi ukuthi ama-ketone ayakwazi ukuvala izakhi zakho zofuzo futhi aqhubeke ngezindlela ezisekela ngempela nezivikela ubuchopho. Bakhiqiza omunye uphethiloli wezingxenye zobuchopho ezivilaphayo, basize ukulinganisela ama-neurotransmitters, futhi benze ulwelwesi lwamaseli akho lusebenze kangcono. Futhi ngokuqondene nokucindezeleka, banciphisa ukuvuvukala. Banciphisa ngokuqondile ukuvuvukala ngokuthonya izindlela zokubonisa izimpawu ekuphenduleni kokuvuvukala. Futhi njengoba wazi esihlokweni mayelana neuroinflammation kanye nokucindezeleka, lokhu kuyigugu ngempela.

Kungase kudingeke ukuthi ulungise kahle ukudla kwakho kwe-ketogenic ukubhekana nemithombo engase ibe khona yokuvuvukala. Ungase ube nokungezwani komzimba namaqanda, ubisi, noma amantongomane abangela ukuvuvukala, futhi ungase ufune ukuthola ukuhlolwa ukuze ubone ukuthi udinga yini ukuqeda lezo isikhathi esithile ngenkathi amathumbu akho ephulukisa. Kodwa lokho kulungile. Uma nje ugxile ekudleni okwenziwe kahle, ukudla okuphelele kwe-ketogenic, kunenqwaba yezindlela zokupheka ezinenyama kanye nemifino ephansi ye-carbohydrate engakusiza ufinyelele imigomo yakho.

Yabelana ngalokhu noma okunye okuthunyelwe kwebhulogi engikubhalile nabangane nomndeni ohlushwa ukugula ngengqondo. Yazisa abantu ukuthi likhona ithemba!

Uma ungakakwenzi, sicela ufunde ezinye izihloko ezimbili kulolu chungechunge:

I-Neuroinflammation kanye nokucindezeleka

Ungayilungisa kanjani i-neuroinflammation futhi uphulukise ukudangala kwakho - izithasiselo

Ungathola futhi okuthunyelwe kwebhulogi elandelayo kuwusizo:

I-Keto kwisabelomali sempilo yengqondo

Ingabe ngidinga usizo ngokwenza i-keto uma nginesifo sengqondo?

Ungahlala kanjani ungaguquki ku-keto futhi uphume endleleni yakho

Ungafunda okwengeziwe ngami lapha. Uma ungathanda ukufunda okwengeziwe ngohlelo lwami lwe-inthanethi usebenzisa izidlo ze-ketogenic, i-nutrigenomics, nokuqeqeshwa kwezempilo okusebenzayo ngezinkinga zemizwa nezinzwa ungakwenza ngezansi!

Uhlelo Lokubuyisela Inkungu Yengqondo

Ngethemba ukuthi uthole lokhu okuthunyelwe kwebhulogi kuwusizo ohambweni lwakho lwezempilo.

Uyakuthanda lokho okufunda kubhulogi? Ingabe ufuna ukufunda mayelana nama-webinars azayo, izifundo, ngisho neminikelo ezungezayo yosekelo nokusebenzisana nami ekufezeni imigomo yakho yokuphila kahle? Bhalisela!