Uma ukhathazekile ngempilo yakho, elinye lamaphuzu okuqala owahlaselayo ukudla. Ubheke ukunakekela lokho okudlayo futhi ufunde imikhuba emisha yokudla kanye nokudla okukusiza ukuthi ugcine isisindo sakho esifanele. Futhi ngesinye isikhathi ubheka izincwadi zokudla okunomsoco.
Uma kunjalo, futhi ukuleso simo, Kunganjani siphakamise uchungechunge lwezincwadi zokudla nokudla okungakusiza uthuthukise impilo yakho? Bheka uhlu esikulungiselele lona.
Ingqondo yakho ilambile
"Yini esingayenza ngendlala engokomzwelo? Yimaphi amasu asebenza ngempela ukulahlekelwa amafutha? Ingabe ukudla noma ukuvivinya umzimba kubaluleke kakhulu? Ingabe imishanguzo yokukhuluphala ephumelelayo ku-TikTok kimina? Singakwazi ukufaka inselelo kufuzo lwethu noma kufanele sivumelane ne-michelin ejwayelekile? Lena incwadi eqondile ezokunikeza izimpendulo zale mibuzo neminye eminingi ehlobene nokuncipha kwesisindo.
Le ncwadi ibhalwe ngu UDkt. Marian García (Boticaria García) futhi kuyo uzama ukugqashula ne izinganekwane nokucwasa esinakho mayelana nokukhuluphala nokukhuluphala ngokweqile ukuhlasela labo abanethonya ngempela njenge-adipocytes, i-microbiota noma amahomoni. Yiqiniso, unikeza amathiphu nezinguquko ukuze asize abantu bafunde ukulahlekelwa amafutha futhi bathole impilo.
I-glucose revolution
"Thuthukisa zonke izici zempilo yakho, kusukela isisindo, ukulala, izifiso, isimo sengqondo, amandla, isikhumba ... futhi ubambezele ukuguga kalula ngamaqhinga asekelwe kwisayensi akusiza ukuthi ulawule amazinga kashukela egazini ngenkathi udla ukudla okuthandayo.
Ibhalwe nguJessie Inchauspé, le ncwadi izama ukukutshela ngeglucose ngendlela eqondakala kakhudlwana ukuze Ungazi ukuthi yenzani emzimbeni nokuthi, ngokulinganisa ukudla kwayo, ungakwazi kanjani ukuqeda izinkinga ezivamile njengokukhathala, ukungazali, izinduna, imibimbi, isifo sikashukela noma izinkinga zamahomoni.
Ngakho, umbhali unikeza amaqhinga amaningana azosisiza ukuba sibe nokudla okunempilo, isibonelo ukudla ukudla ngendlela efanele, okufanele udle uma ufuna i-dessert noma isidlo sasekuseni esingcono kakhulu ukuze ube namandla amaningi.
I-microbiota, idiot!
«Ubuhlungu bekhanda, ukuvuvukala ngemva kokudla, i-allergies, i-atopic dermatitis, lawo ma-kilos engeziwe angenakwenzeka ukuqeda ... Ezinye zalezi zinkinga zingase zizwakala zijwayelekile kuwe, kodwa bewazi ukuthi zonke zingahlotshaniswa nokungalingani I-microbiota? ».
UDkt. Sari Arponen nguyena ngemuva kwale ncwadi lapho ezama ukukhuluma ngokuthi i-microbiota esinayo ngaphakathi kwethu, lezo zigidigidi zama-microorganisms, zingathonya kakhulu impilo yomzimba. Futhi esikuchazayo ukuthi Lezi "zinambuzane ezincane" zinesibopho sokuthi ukudla kuzwakala kanjani kithi, ukuthi isikhumba sethu sibukeka kanjani noma ukuthi sisebenza kahle kangakanani ngekhanda.
Phila isikhathi eside: Yehlisa iminyaka yakho yezinto eziphilayo futhi wandise ubungqabavu bakho
"Ngosizo lukaMarcos Vázquez, umxhumanisi wezempilo owaziwa kakhulu ngeSpanishi, sizocubungula inqubo yokuguga yomzimba womuntu ukuze sithole ukuthi kuyini nokuthi kungani futhi siguga kanjani."
Into yokugcina esiyifunayo ekuphileni ukuguga. Futhi, uma sikwenza (ngoba akunakugwenywa), kangcono ngempilo yensimbi. Yilokho uMarcos Vázquez afuna ukusichazela khona ngoba kulo mhlahlandlela onawo Amathuluzi asebenzayo okugcina ubungqabavu nempilo ukunciphisa ukuguga.
Yenza kusebenze i-mitochondria yakho
"Ezweni lapho impilo nokuphila kahle kubaluleke kakhulu, abantu abaningi banesithakazelo ekuhloleni izimangaliso ezifihliwe ngaphakathi kwemizimba yabo. Esinye sezihluthulelo salo sitholakala ku-organelle encane yeselula, i-mitochondria, "izimboni" ezincane ezinomthwalo wemfanelo wokuguqula izakhi ozisebenzisayo zibe amandla omzimba wakho.
Uma ngaphambi kokuthi sikhulume nawe nge-microbiota ngosizo lukaDkt. Sari, kulesi senzakalo, ngu-Antonio Valenzuela ozothola ukuthi i-mitochondria, eyenziwa ngokudla, ukuvivinya umzimba, ukuphumula nokulawula ukucindezeleka Bangakwandisa amandla akho futhi babe nomthelela empilweni yakho.
Amandla e-metabolism
"Ukutholwa kukaFrank Suárez mayelana nemetabolism, ukudla okulungile kanye nendlela yokuphila eye yakhiqiza ukuthuthukiswa kwezempilo ngendlela efanayo kubantu abakhuluphele ngokweqile, ukukhuluphala ngokweqile, i-hypothyroidism noma isifo sikashukela, kuchazwe encwadini."
Nakuba le ncwadi indala (yanyatheliswa ngo-2018), isengenye "yeziphiwo" kakhulu futhi isithengise amakhophi angaphezu kuka-600.000. Kusukela emibonweni yencwadi, ulwazi olutholayo lukusiza ukuthi wazi okwengeziwe nge-metabolism, ukuthi okudlayo kunomthelela kanjani kanye nezifo ezenzekayo uma ungazinakekeli. Ikunikeza izisekelo zokudla okunomsoco.
Ukudla kwami kuyaxhuga: Izinganekwane zokudla oye waholelwa ukuba uzikholelwe
"Ekudleni Kwami, u-Aitor Sánchez uhlakaza izinganekwane eziningi ezihlobene nokudla futhi asichazele ukuthi yimaphi amaqiniso namanga afihlwe ezinkolelweni eziningi ezivame ukuvela ngenxa yokuntuleka kolwazi oluqinile, ukukhohliswa kwemiyalezo yokukhangisa yimboni yezokudla kanye izimfundiso zomphakathi.
Ibhalwe umlobi u-Aitor Sánchez, encwadini sizothola izimo nezenzo esizenzayo futhi esicabanga ukuthi azilimazi muntu kanye neqiniso. Ngalezi zibonelo kusisiza ukuthi siqale ukudla okunempilo, ngaphandle kokudla okukhethekile, kodwa ukwazi kahle ukuthi ungadla kanjani ukuze uthole inzuzo enkulu.
Umsoco wokuziphendukela kwemvelo: Ukuvuka kwezinhlobo zezilwane
"Sesifikile isikhathi sokuvuka njengezilwane futhi sibuyise imikhuba yamadlozi ebilokhu izuzisa umzimba wethu. UJuan Bola ukunika lonke ulwazi oludingekayo ukuze ube nokudla okulungile kokuziphendukela kwemvelo futhi ahlanganise lezo zinqubo esizilahlekele futhi ezibalulekile empilweni ephelele yomzimba nengqondo.
Umbhali wencwadi, uJuan Bola, ubuyekeza umlando wokudla wesintu ugxile kuleyo mikhuba "yokukhipha amadimoni" ukudla okuthile ukuze bangashi, kuyilapho empeleni bengezimbi njengoba kubonakala. Ngakho-ke, inikeza ipiramidi efanele yokudla okunomsoco ngokusekelwe ezinkathini zonyaka ukukunikeza amathuluzi okudla kahle.
Ngitshele ukuthi udlani futhi ngizokutshela ukuthi unamaphi amagciwane
«Izikhathi eziningi sibhekana nokukhathala, isimo esibi, ukukhathazeka, ingcindezi ngisho nokuphazamiseka kokugaya ukudla esikuphatha ngemithi kuphela. UBlanca García-Orea, omunye wongoti bezokudla abanethonya elikhulu ezweni lakithi, wabelana ngezihluthulelo zokuqonda ukuthi amagciwane asemathunjini ayithonya kanjani imicabango yakho, amaphethini akho okuziphatha kanye nendima yawo ezifweni nasezingeni lempilo.
Kuye, i I-microbiota yamathumbu ihlobene kakhulu nempilo yomzimba. Ngakho-ke, ikufundisa okwengeziwe ngayo futhi ikunikeza izeluleko zokuyithuthukisa, yazi ukuthi udleni futhi inikeza ngisho nezindlela zokupheka ezilula nezinempilo.
Naka ukuvuvukala: Umhlahlandlela wokulwa nokuvuvukala okungapheli futhi uthuthukise amasosha akho omzimba
"I-Migraines, i-allergies, izinkinga ze-thyroid ne-hormone, i-gastritis, isisu esicasulayo, izifo ezizimele, ukukhuluphala ngokweqile kungakhathaliseki ukuthi udla kangakanani ukudla, induna, i-eczema, isisu esivuvukalayo, ukuqothulwa, ukugcinwa kwamanzi, ubuhlungu bemisipha kanye namalunga, amandla aphansi ... lokhu "Isiqalo nje sohlu lwezifo nezimo ezingaxhunyaniswa nesimiso somzimba sokuzivikela ezifweni esimemeza kuwe: sivutha!"
Siphetha ngale ncwadi kaDkt. Gabriela Pocovi, uchwepheshe wezivikeli mzimba. Kuyo ungathola a iqondise ekuvuvukeni okungapheli, inkinga engaziwa kodwa engachaza izimo eziningi zezifo eziyinqaba (ngomqondo wokubukeka kwayo), ukukhuluphala ngokweqile noma ukukhuluphala naphezu kokudla ukudla, isisu esivuvukele...
Ungakwazi yini ukuncoma ezinye izincwadi zokudla okunomsoco kanye ne-dietetics ocabanga ukuthi ziyathakazelisa? Sikufunda emazwaneni.