Ukutya kwe-Sirtfood: Isikhokelo esineenkcukacha sabaqalayo

Isidlo esitsha sithatha indawo ngesaqhwithi, kwaye ukutya kwe-Sirtfood kuzibeka njengenye yezona zinto zintsha.

Ukufumana ukuthandwa phakathi kwabantu abadumileyo eYurophu, oku kutya kudume ngokunyamezela iwayini ebomvu kunye netshokholethi.

Iingqondo ezisemva kokutya zigxininisa ukuba ayisiyonto nje edlulayo. Babanga ukuba "i-sirtfoods" isitshixo sokuvula ukwehla kobunzima kunye nokuthintela izifo ezahlukeneyo.

Noko ke, iingcali zempilo zilumkisa ngokutya okunokwenzeka ukuba kusilele ukuphila ngendlela edume ngayo okanye kude kube yinto engafanelekanga.

Eli nqaku lijolise ekunikeni uhlalutyo olunenjongo yokutya kwe-Sirtfood kunye neenzuzo zayo zempilo ezinokubakho.

Ukutya kweSirtfood

Yintoni ukutya kwe-Sirtfood

Ukutya kwe-Sirtfood kwaphuhliswa ziingcali zezondlo ezimbini ezaziwayo ezisebenza kwiziko labucala lokomelela e-United Kingdom.

I-Keto Diet Apps: ezisi-7 zezona zilungileyo ngo-2024

Bakhuthaza oku kutya njengendlela entsha yesondlo kunye nesicwangciso sokuphila kakuhle esisebenza ngokuvula "i-gene yakho encinci."

Ngokusekelwe kwizifundo ze-sirtuins (SIRTs), isethi yeeprotheni ezisixhenxe ezifunyenwe emzimbeni eziye zadibaniswa nokulawulwa kwemisebenzi eyahlukeneyo efana ne-metabolism, ukuvuvukala kunye nokuphila ixesha elide.

Iikhompawundi ezithile zendalo ezifumaneka kwizityalo zinokunyusa amanqanaba ezi proteni emzimbeni, kwaye ukutya okutyebileyo kwezi khompawundi kubizwa ngokuba “zii-sirtfoods.”

Uluhlu lwe "20 Best Sirt Foods» obonelelwa yi-Sirtfood diet ibandakanya:

• kale
• iwayini ebomvu
• Ierberberries
• anyanisi
• zesoya
• parsley
• Ioli ye-olive eyongezelelweyo
• Itshokholethi emnyama (85% cocoa)
• Matcha iti eluhlaza
• Saracen
• Isithsaba
• Amantongomane
• IArugula (arugula)
• Inyoni ipepile
• Lovage
• Imihla yeMedjool
• I-chicory ebomvu
• aluhlaza
• ii-capers
• coffee

Le ulawulo Ukutya kudibanisa ukutya okune-sirted kunye nokuthintelwa kwekhalori, izinto ezimbini ezinokubangela ukuba umzimba uvelise amanqanaba aphezulu e-sirtuin.

Incwadi yeSirtfood Diet ibandakanya izicwangciso zokutya kunye neeresiphi ekufuneka uzilandele, kodwa ezinye iincwadi zeresiphi zeSirtfood Diet ziyafumaneka.

Abadali bolu luhlu lokutya bathi ukulandela ukutya kwe-Sirtfood kuya kukhokelela ekulahlekeni kobunzima ngokukhawuleza, ngelixa ugcina ubunzima bemisipha kunye nokukhusela kwizifo ezingapheliyo.

Nje ukuba ugqibe ukutya kwakho, siyakukhuthaza ukuba uqhubeke ubandakanya i-sirtfoods kunye nejusi eluhlaza ukusuka kwisidlo sakho kwisidlo sakho esiqhelekileyo.

Isishwankathelo: Ukutya kwe-Sirtfood kusekelwe kuphando kwii-sirtuins, iqela leeprotheni ezilawula imisebenzi emininzi emzimbeni. Ukutya okuthile okubizwa ngokuba zii-sirtfoods kunokubangela ukuba umzimba uvelise ngakumbi ezi proteni.

Ngaba iyasebenza?

Ababhali bokutya kwe-Sirtfood benza amabango anesibindi, kubandakanywa ukuba ukutya kunokunyusa ukwehla kobunzima, kusebenze "imfuza yemfuza" yakho kwaye ithintele izifo.

Ingxaki kukuba abukho ubungqina obuninzi bokubaxhasa.

Ukuza kuthi ga ngoku, abukho ubungqina obubambekayo bokuba ukutya kwe-Sirtfood kunempembelelo eluncedo ekulahlekeni kobunzima kunaso nasiphi na esinye isidlo esinekhalori ephantsi.

Kwaye ngelixa uninzi loku kutya kuneempawu zokukhuthaza impilo, akukho zifundo zabantu zexesha elide ziye zaqhutywa ukufumanisa ukuba ukutya okutyebileyo kwi-sirtfoods kunazo naziphi na izibonelelo zempilo ezibonakalayo.

Nangona kunjalo, incwadi ethi Sirtfood Diet inika iziphumo zophononongo lokulinga olwenziwa ngababhali kwaye ibandakanya abathathi-nxaxheba abangama-39 abavela kwiziko labo lokomelela. Nangona kunjalo, iziphumo zolu phononongo azibonakali zipapashwa naphi na.

Kwiveki, abathathi-nxaxheba balandela ukutya kunye nokuzivocavoca imihla ngemihla. Ekupheleni kweveki, abathathi-nxaxheba behle nge-avareji yeekhilogram ezi-7 (3,2 kg) kwaye bazigcina okanye bade batyeba nezihlunu.

Nangona kunjalo, ezi ziphumo azimangalisi. Ukunciphisa i-calorie yakho yokutya kwiikhalori ze-1 kunye nokuzivocavoca ngexesha elifanayo kuya kuhlala kukhokelela ekulahlekeni kwesisindo.

Kungakhathaliseki ukuba, olu hlobo lokulahlekelwa kwesisindo olukhawulezayo aluyinyani kwaye aluzinzile, kwaye olu pho nonongo aluzange lulandele abathathi-nxaxheba emva kweveki yokuqala ukuba baphinde babuyele ubunzima, ngokuqhelekileyo kunjalo.

Xa umzimba wakho uvinjwa amandla, usebenzisa iivenkile zamandla ezingxamisekileyo, okanye i-glycogen, ngaphezu kokutshisa amanqatha kunye nezihlunu.

I-molecule ye-glycogen nganye idinga ukugcinwa kwee-molecule zamanzi ezi-3 ukuya kwezi-4. Xa umzimba wakho usebenzisa i-glycogen, iyawakhupha la manzi. Oku kubizwa ngokuba "ubunzima bamanzi".

Ngethuba leveki yokuqala yokuthintelwa kweekhalori ezigqithisileyo, kuphela malunga nesinye kwisithathu sokulahlekelwa kwesisindo esivela kumafutha, ngelixa isibini kwisithathu esisele sivela emanzini, imisipha kunye ne-glycogen (3, 4).

Ngokukhawuleza ukuba ukutya kwakho kwekhalori kwanda, umzimba wakho uzalisa iivenkile zawo ze-glycogen kwaye ubunzima bubuya ngokukhawuleza.

Ngelishwa, olu hlobo lokuthintelwa kweekhalori lunokubangela ukuba umzimba wakho wehlise isantya semetabolism, kubangele ukuba utye iikhalori ezimbalwa ngosuku zamandla kunangaphambili (3, 5).

Kusenokwenzeka ukuba oku kutya kuya kukunceda ulahlekelwe ziikhilogram ezimbalwa ekuqaleni, kodwa ngokuqinisekileyo kuya kubuya ngokukhawuleza emva kokuba ukutya kuphelile.

Xa kufikwa kuthintelo lwezifo, iiveki ezintathu mhlawumbi azikude ngokwaneleyo ukuba zibe nempembelelo yexesha elide enokulinganiswa.

Kwelinye icala, ukongeza i-sirtfoods kwisidlo sakho sesiqhelo kwixesha elide kunokuba luluvo olulungileyo. Kodwa kule meko, unokutsiba ukutya kwaye uqale ukuyenza ngoku.

Isishwankathelo: Oku kutya kunokukunceda ukuba ulahlekelwe isisindo ngenxa yokuba iphantsi kweekhalori, kodwa ubunzima buya kubuya emva kokuphela kokutya. Ukutya kufutshane kakhulu ukuba kube nefuthe elide kwimpilo yakho.

Indlela yokulandela ukutya kwe-Sirtfood

Ukutya kwe-Sirtfood kunezigaba ezibini ezithatha iiveki ezintathu zizonke. Emva koko, unokuqhubeka "u-sirtify" ukutya kwakho ngokubandakanya uninzi lwe-sirtfoods ekutyeni kwakho.

Iiresiphi ezikhethekileyo zezi zigaba zimbini zinokufumaneka Ukutya kweSirtfood incwadi, ebhalwe ngabadali bokutya. Kuya kufuneka uyithenge ukulandela ukutya.

Ukutya kugcwele sirtfoods kodwa kubandakanya nezinye izithako ngaphandle kwe "top 20 sirtfoods."

Uninzi lwezithako kunye ne-sirtfoods zifumaneka lula.

Nangona kunjalo, ezintathu zezinto eziyimfuneko ezifunekayo kwezi zigaba zibini - i-Matcha i-powder tea eluhlaza, i-lovage kunye ne-buckwheat - inokubiza okanye kunzima ukuyifumana.

Ijusi eluhlaza yinxalenye ebalulekileyo yokutya kwakho. Kuya kufuneka uzilungiselele phakathi kwesinye ukuya kathathu ngemini. Uzakufuna i-juicer (i-blender ayiyi kusebenza) kunye nesikali sekhitshi, njengoko izithako zidweliswe ngobunzima. Iresiphi ingezantsi:

I-Sirtfood Green Juice

• I-75 grams (2,5 oz) i-kale
• 30 grams (1 oz) arugula (arugula)
• 5 grams zeparsley
• 2 iziqu ze-celery
• I-1 cm (0,5 in) ijinja
• isiqingatha seapile eluhlaza
• isiqingatha selamuni
• isiqingatha itispuni yeti eluhlaza yematcha

Ijusi zonke izithako ngaphandle komgubo weti eluhlaza kunye nelamuni kunye, kwaye uzigalele kwiglasi. Ijusi yelamuni ngesandla, emva koko udibanise ijusi yelamuni kunye nomgubo weti eluhlaza kwijusi yakho.

Isigaba sokuqala

Isigaba sokuqala sithatha iintsuku ezisixhenxe kwaye sibandakanya ukukhawulwa kwekhalori kunye nejusi eninzi eluhlaza. Yenzelwe ukutsiba-qalisa ukwehla kobunzima bakho namabango okukunceda wehle ngeekhilogram ezi-7 ngeentsuku ezisixhenxe.

Ngethuba leentsuku ezintathu zokuqala zesigaba sokuqala, i-calorie intake inqunyelwe kwi-calories ye-1. Usela iijusi eziluhlaza ezintathu ngosuku, kunye nesidlo esinye. Suku ngalunye unokukhetha kwiiresiphi ezikule ncwadi, zonke ezibandakanya i-sirtfoods njengenxalenye ephambili yesidlo.

Imizekelo yokutya ibandakanya i-miso-glazed tofu, i-sirtfood omelette, okanye i-shrimp stir-fry kunye ne-buckwheat noodles.

Ngeentsuku ze-4 ukuya kwe-7 yesigaba sokuqala, i-calorie intake inyuka ukuya kwi-1. Oku kubandakanya ijusi ezimbini eziluhlaza ngosuku kunye nezinye izidlo ezimbini ezityebileyo ze-sirtfood, ongazikhetha kwincwadi.

Isigaba sesibini

Isigaba sesibini sithatha iiveki ezimbini. Ngethuba lesi sigaba "sokugcinwa", kufuneka uqhubeke unciphisa umzimba ngokuthe ngcembe.

Akukho mda othile wekhalori kwesi sigaba. Endaweni yoko, utya izidlo ezithathu ezigcweleyo ze-sirtfoods kunye nejusi eluhlaza enye ngosuku. Kwakhona, izidlo zikhethwa kwiiresiphi ezinikezelwe kwincwadi.

Emva kokutya

Ungaphinda ezi zigaba zibini rhoqo njengoko uthanda ukuncipha kobunzima obongezelelweyo.

Nangona kunjalo, siyakukhuthaza ukuba uqhubeke "uqinisa" ukutya kwakho emva kokugqiba ezi zigaba ngokufaka rhoqo ukutya kwe-sirt kwisidlo sakho.

Kukho iintlobo ngeentlobo zeencwadi zokutya zeSirtfood ezizele ziiresiphi ezityebileyo ze-sirtfood. Unokubandakanya i-sirtfoods kwisidlo sakho njenge-snack okanye kwiiresiphi osele uzisebenzisa.

Ukongeza, sikukhuthaza ukuba uqhubeke nokusela ijusi eluhlaza yonke imihla.

Ngale ndlela, ukutya kwe-Sirtfood kuba kukutshintsha kwendlela yokuphila kunomlinganiselo omnye wokutya okulinganayo.

Isishwankathelo: I-Sirtfood diet inezigaba ezibini. Isigaba sokuqala sithatha iintsuku ezisixhenxe kwaye sidibanisa isithintelo sekhalori kunye nejusi eluhlaza. Isigaba sesibini sithatha iiveki ezimbini kwaye siquka izidlo ezithathu kunye nejusi enye.

Ngaba i-Sirtfoods zezona zidlo zintsha?

Akunakukhanyela ukuba i-sirtfoods ilungile kuwe. Zihlala zinezondlo kwaye zizele yimixube yezityalo ezisempilweni.

Ukongeza, uphononongo lunxibelelanise uninzi lokutya okucetyiswayo kwiSirtfood yokutya kwiinzuzo zempilo.

Ngokomzekelo, ukusetyenziswa ngokulinganayo kwetshokolethi emnyama enomxholo ophezulu we-cocoa kunokunciphisa umngcipheko wesifo senhliziyo kunye nokunceda ukulwa nokuvuvukala (6, 7).

Ukusela iti eluhlaza kunokunciphisa umngcipheko we-stroke kunye nesifo seswekile kwaye kuncede ukunciphisa uxinzelelo lwegazi (8).

Kwaye i-turmeric ineepropathi ezichasayo ezineempembelelo ezinoncedo kumzimba ngokubanzi kwaye zinokukhusela nakwizifo ezingapheliyo ezinxulumene nokudumba (9).

Ngapha koko, uninzi lwe-sirtfoods lubonise izibonelelo zempilo ebantwini.

Nangona kunjalo, ubungqina beenzuzo zempilo zokunyusa amanqanaba eprotheni ye-sirtuin yinto yokuqala. Noko ke, uphando olungezilwanyana neeseli luvelise imiphumo ebangel’ umdla.

Umzekelo, abaphandi bafumanise ukuba ukonyuka kwamanqanaba eeproteni ezithile ze-sirtuin zandisa ubomi begwele, iintshulube kunye neempuku (10).

Kwaye ngexesha lokuzila ukutya okanye ukukhawulwa kwekhalori, iiprotheni ze-sirtuin zibangela ukuba umzimba utshise amanqatha amaninzi ukuze ube namandla kwaye uphucule ubuntununtunu be-insulin. Uphononongo kwiimpuku lufumene ukuba ukunyuka kwamanqanaba e-sirtuin kukhokelele ekulahlekeni kwamafutha (11, 12).

Obunye ubungqina bubonisa ukuba ii-sirtuins zinokudlala indima ekunciphiseni ukuvuvukala, ukuthintela ukukhula kwe-tumor, kunye nokucothisa ukuqhubela phambili kwesifo sentliziyo kunye nesifo se-Alzheimer's (10).

Izifundo kwiigundane kunye nemigca yeeseli zabantu zibonise iziphumo ezilungileyo, kodwa akukho zifundo zomntu ezenziweyo kwimiphumo yokunyuka kwamanqanaba e-sirtuin (2, 10).

Ke ngoko, akwaziwa ukuba ukonyuka kwamanqanaba eprotheyini ye-sirtuin emzimbeni kuya kwandisa ubomi okanye kunciphise umngcipheko womhlaza ebantwini.

Uphando luyaqhubeka ukuphuhlisa iikhompawundi ezisebenzayo ukunyusa amanqanaba e-sirtuin emzimbeni. Ngale ndlela, izifundo zabantu zinokuqala ukuvavanya iziphumo ze-sirtuin kwimpilo yabantu (10).

Kuze kube ngoko, akunakwenzeka ukumisela imiphumo yokunyuka kwamanqanaba e-sirtuin.

Isishwankathelo: Ukutya kweSirt ngokuqhelekileyo kukutya okunempilo. Nangona kunjalo, kuncinci okwaziwayo malunga nendlela oku kutya kuchaphazela ngayo amanqanaba e-sirtuin kunye nempilo yabantu.

Ngaba isempilweni kwaye izinzileyo?

I-Sirtfoods phantse zonke iinketho ezinempilo kwaye zinokuba neenzuzo zempilo ngenxa yepropathi yazo ye-antioxidant okanye yokuchasa ukudumba.

Nangona kunjalo, ukutya ukutya okumbalwa okusempilweni akunakukwanelisa zonke iimfuno zesondlo zomzimba wakho.

Ukutya kwe-Sirtfood kuthintele ngokungeyomfuneko kwaye akuniki zizibonelelo zempilo ezicacileyo, ezizodwa ngaphezu kwalo naluphi na uhlobo lokutya.

Ukongeza, akukhuthazwa ukuba utye nje iikhalori ezili-1 ngaphandle kweliso likagqirha. Kwanokutya iikhalori ezili-000 ngosuku kubathintele kakhulu abantu abaninzi.

Ukutya kwakhona kufuna ukusela ukuya kwiijusi eziluhlaza ezintathu ngosuku. Nangona iijusi zinokuba ngumthombo olungileyo weevithamini kunye neeminerali, zikwangumthombo weswekile kwaye azinayo ifayibha esempilweni njengeziqhamo kunye nemifuno (13).

Ukongeza, ukusela ijusi yeziqhamo imini yonke akulunganga kwiswekile yegazi kunye namazinyo (14).

Ukongezelela, ngenxa yokuba ukutya kukunqongophele kwiikhalori kunye nokukhetha ukutya, kusenokwenzeka ukuba kunqongophele iiprotheyini, iivithamini kunye neeminerali, ngakumbi kwisigaba sokuqala.

Ngenxa yamanqanaba eekhalori eziphantsi kunye nokukhetha okuthintela ukutya, kunokuba nzima ukulandela oku kutya kuzo zonke iiveki ezintathu.

Yongeza koko iindleko eziphezulu zokuthenga i-juicer, incwadi, kunye nezinye izithako ezinqabileyo kwaye ezibizayo, kunye neendleko zokulungiselela ukutya okuthe ngqo kunye nejusi, kwaye oku kutya kuba yinto engenakwenzeka kwaye ingenakugcinwa kubantu abaninzi.

Isishwankathelo: Ukutya kwe-Sirtfood kukhuthaza ukutya okunempilo kodwa kunciphisa iikhalori kunye nokukhetha ukutya. Kukwabandakanya ukusela ijusi eninzi, engeyiyo ingcebiso ephilileyo.

Ukhuseleko kunye neziphumo ebezingalindelekanga

Nangona isigaba sokuqala se Ukutya kweSirtfood iphantsi kakhulu kwiikhalori kwaye ayiphelelanga kwisondlo, akukho nkxalabo yokwenene yokhuseleko lomndilili, omdala osempilweni onikwe ixesha elifutshane lokutya kwabo.

Nangona kunjalo, kumntu onesifo seswekile, uthintelo lwekhalori kunye nokusetyenziswa okuninzi kwejusi yeziqhamo ngeentsuku zokuqala zokukhulelwa. ulawulo kunokukhokelela ekutshintsheni okuyingozi kwishukela legazi (15).

Nangona kunjalo, kwanomntu osempilweni unokufumana iziphumo ebezingalindelekanga – ikakhulu indlala.

Ukutya kuphela i-1 ukuya kwi-000 yeekhalori ngosuku kuya kushiya phantse wonke umntu elambile, ngakumbi ukuba udla ijusi eninzi, ephantsi kwi-fiber, isondlo esikunceda ukuba uhlale ugcwele (1).

Ngexesha lesigaba sokuqala, unokufumana ezinye iziphumo ebezingalindelekanga ezifana nokudinwa, isiyezi, kunye nokucaphuka ngenxa yokuthintelwa kweekhalori.

Kumntu omdala osempilweni, iziphumo ezibi zempilo azinakwenzeka ukuba ukutya kulandelwa kuphela iiveki ezintathu.

Isishwankathelo: Ukutya kwe-Sirtfood kuneekhalori eziphantsi kwaye isigaba sokuqala asilungelelananga ngokwesondlo. Usenokuba ulambile, kodwa oko akuyongozi kumntu omdala osempilweni.

Iziphumo zokugqibela

Le Ukutya kweSirtfood uzele kukutya okunempilo, kodwa hayi iindlela zokutya ezinempilo.

Singasathethi ke ithiyori yakhe kunye namabango ezempilo asekwe kwingcaciso enkulu evela kubungqina bokuqala besayensi.

Ngelixa ukongeza i-sirtfoods kwisidlo sakho asiyongcinga imbi kwaye inokubonelela ngezibonelelo zempilo, ukutya ngokwako kubonakala ngathi yenye ifashoni.

Yonga imali kwaye wenze utshintsho olusempilweni, lwexesha elide lokutya endaweni yoko.