I-Sirtfood Diet: Umhlahlandlela onemininingwane wabaqalayo

Ukudla okusha kuthatha indawo ngesivinini, futhi ukudla kwe-Sirtfood kuzibeka njengokunye kwezintsha kakhulu.

Ukuthola ukuthandwa kosaziwayo baseYurophu, lokhu kudla kudume ngokubekezelela iwayini elibomvu noshokoledi.

Izingqondo ezilandela ukudla zigcizelela ukuthi akuwona nje umkhuba odlulayo. Bathi “ama-sirtfoods” ayisihluthulelo sokuvula ukuncipha kwesisindo nokuvikela izifo ezihlukahlukene.

Nokho, ochwepheshe bezempilo baxwayisa ngokuthi ukudla kungase kuhluleke ukuphila ngokuvumelana nedumela lako noma kube inketho engathandeki.

Lesi sihloko sihlose ukuhlinzeka ngokuhlaziywa okuhlosiwe kokudla kwe-Sirtfood kanye nezinzuzo zakho zezempilo ezingaba khona.

I-Sirtfood Diet

Kuyini ukudla kwe-Sirtfood

Ukudla kwe-Sirtfood kwasungulwa ongoti ababili abadumile abasebenza esikhungweni sokuqina esizimele e-UK.

Izinhlelo zokusebenza ze-Keto Diet: Ezingu-7 kwezingcono kakhulu zango-2024

Bakhuthaza lokhu kudla njengendlela emisha yokudla kanye nohlelo lwezempilo olusebenza ngokuvula "ufuzo lwakho oluncane."

Ngokusekelwe ezifundweni zama-sirtuins (SIRTs), isethi yamaprotheni ayisikhombisa atholakala emzimbeni ahlotshaniswa nokulawulwa kwemisebenzi ehlukahlukene efana ne-metabolism, ukuvuvukala nokuphila isikhathi eside.

Izithako ezithile zemvelo ezitholakala ezitshalweni zingakhuphula amazinga ala maprotheni emzimbeni, futhi ukudla okucebile kulezi zinhlanganisela kubizwa ngokuthi “ama-sirtfoods.”

Uhlu lwe"20 Best Sirt Foods» okunikezwa yi-Sirtfood diet kuhlanganisa:

• kale
• iwayini elibomvu
• Amajikijolo
• anyanisi
• inkinobho yomcibisholo wokuphenya
• Iparsley
• Huile d'olive extra vierge
• ushokoledi omnyama (85% cocoa)
• I-Matcha green tea
• Ubhakwheat
• Isiphepho
• nuts
• I-Arugula (i-arugula)
• Upelepele wenyoni
• Lovage
• Izinsuku ze-Medjool
• I-chicory ebomvu
• Amajikijolo
• ama-capers
• ikhofi

Le Umbuso wobushiqela Ukudla kuhlanganisa ukudla okune-sirted kanye nokuvinjelwa kwekhalori, izici ezimbili ezingabangela umzimba ukuthi ukhiqize amazinga aphezulu ama-sirtuin.

Incwadi ye-Sirtfood Diet ihlanganisa izinhlelo zokudla kanye nezindlela zokupheka okufanele zilandelwe, kodwa ezinye izincwadi eziningi zokupheka ze-Sirtfood Diet ziyatholakala.

Abadali balokhu kudla bathi ukulandela ukudla kwe-Sirtfood kuzoholela ekwehleni kwesisindo esisheshayo, kuyilapho kugcina imisipha futhi kukuvikela ezifweni ezingapheli.

Uma usuqedile ukudla kwakho, sikukhuthaza ukuthi uqhubeke ufake ama-sirtfoods kanye nejusi eluhlaza ekudleni kwakho ekudleni kwakho okuvamile.

Indaba efingqiwe: Ukudla kwe-Sirtfood kusekelwe ocwaningweni lwama-sirtuin, iqembu lamaprotheni alawula imisebenzi eminingana emzimbeni. Ukudla okuthile okubizwa ngokuthi ama-sirtfood kungabangela umzimba ukuthi ukhiqize amanye ala maprotheni.

Ingabe iyasebenza?

Ababhali bokudla kwe-Sirtfood benza izimangalo ezinesibindi, okuhlanganisa nokuthi ukudla kungakhokhisa kakhulu ukwehla kwesisindo, kusebenze "isakhi sofuzo" sakho futhi kuvimbele izifo.

Inkinga ukuthi abukho ubufakazi obuningi bokubeseka.

Kuze kube manje, abukho ubufakazi obubambekayo bokuthi ukudla kwe-Sirtfood kunomphumela onenzuzo kakhulu ekwehleni kwesisindo kunanoma yikuphi okunye ukudla okunama-calorie aphansi.

Futhi nakuba okuningi kwalokhu kudla kunezinto ezikhuthaza impilo, azikho izifundo zabantu eziye zenziwa ukuze kutholwe ukuthi ingabe ukudla okucebile ngama-sirtfoods kunezinzuzo zezempilo ezibambekayo.

Nokho, incwadi ethi Sirtfood Diet yethula imiphumela yocwaningo lokuhlola olwenziwa ababhali futhi ihilela ababambiqhaza abangu-39 besikhungo sabo sokufaneleka. Nokho, imiphumela yalolu cwaningo ayibonakali ishicilelwe kwenye indawo.

Isonto lonke, ababambiqhaza babelandela ukudla futhi bazivocavoca nsuku zonke. Ekupheleni kwesonto, ababambiqhaza behle ngokwesilinganiso samakhilogremu angu-7 (3,2 kg) futhi balondoloza noma bazuza isisindo semisipha.

Nokho, le miphumela ayimangazi neze. Ukunciphisa ukudla kwakho kwekhalori kube amakhalori angu-1 nokuzivocavoca ngesikhathi esifanayo kuzoholela ekuncipheni kwesisindo njalo.

Kungakhathaliseki ukuthi, lolu hlobo lokulahlekelwa kwesisindo esisheshayo alulona lwangempela noma oluzinzile, futhi lolu cwaningo aluzange lulandele abahlanganyeli ngemva kwesonto lokuqala ukuze babone ukuthi baphinde bathola isisindo, okuvame ukuba njalo.

Lapho umzimba wakho uncishwa amandla, usebenzisa izitolo zawo zamandla ezimo eziphuthumayo, noma i-glycogen, ngaphezu kokuvutha kwamafutha nemisipha.

I-molecule ye-glycogen ngayinye idinga ukugcinwa kwama-molecule amanzi angu-3 kuya kwangu-4. Lapho umzimba wakho usebenzisa i-glycogen, nayo iyawakhipha la manzi. Lokhu kubizwa ngokuthi "isisindo samanzi".

Ngesonto lokuqala lokukhawulelwa kwekhalori okwedlulele, cishe ingxenye eyodwa kwezintathu kuphela yokuncipha kwesisindo ivela emafutheni, kuyilapho izingxenye ezimbili kwezintathu ezisele zivela emanzini, emisipha, naku-glycogen (3, 4).

Ngokushesha nje lapho ukudla kwakho kwekhalori kwanda, umzimba wakho ugcwalisa izitolo zawo ze-glycogen futhi isisindo sibuya ngokushesha.

Ngeshwa, lolu hlobo lokukhawulelwa kwekhalori lungaphinda lubangele umzimba wakho wehlise izinga lokugayeka kokudla, okukubangela ukuthi udle amakhalori ambalwa ngosuku ukuze uthole amandla kunangaphambili (3, 5).

Kungenzeka ukuthi lokhu kudla kuzokusiza ukuthi ulahlekelwe ngamakhilogremu ambalwa ekuqaleni, kodwa cishe uzobuya ngokushesha lapho ukudla sekuphelile.

Uma kuziwa ekuvimbeleni izifo, amasonto amathathu cishe awakude ngokwanele ukuba nomthelela wesikhathi eside olinganisekayo.

Ngakolunye uhlangothi, ukwengeza ama-sirtfoods ekudleni kwakho okujwayelekile esikhathini eside kungase kube umqondo omuhle. Kodwa kulokhu, ungakwazi futhi ukweqa ukudla bese uqala ukukwenza manje.

Indaba efingqiwe: Lokhu kudla kungakusiza ulahlekelwe isisindo ngoba kuphansi ngama-kilojoule, kodwa isisindo sizobuya ngemva kokuphela kokudla. Ukudla kufushane kakhulu ukuthi kube nomthelela wesikhathi eside empilweni yakho.

Ungakulandela kanjani ukudla kwe-Sirtfood

Ukudla kwe-Sirtfood kunezigaba ezimbili ezihlala ingqikithi yamasonto amathathu. Ngemuva kwalokho, ungaqhubeka "u-sirtify" ekudleni kwakho ngokufaka ama-sirtfood amaningi ngangokunokwenzeka ekudleni kwakho.

Izindlela zokupheka eziqondile zalezi zigaba ezimbili zingatholakala ku I-Sirtfood Diet incwadi, ebhalwe ngabadali bokudla. Uzodinga ukuyithenga ukuze ulandele ukudla.

Ukudla kugcwele ama-sirtfoods kodwa kufaka nezinye izithako ngaphandle kwe-"top 20 sirtfoods."

Izithako eziningi nama-sirtfoods kulula ukuzithola.

Kodwa-ke, izithako ezintathu ezibalulekile ezidingekayo kulezi zigaba ezimbili - i-Matcha green tea powder, i-lovage kanye ne-buckwheat - ingabiza noma kube nzima ukuyithola.

Ijusi eluhlaza iyingxenye ebalulekile yokudla kwakho. Uzodinga ukuzilungiselela phakathi kokukodwa kanye nekathathu ngosuku. Uzodinga i-juicer (i-blender ngeke isebenze) nesikali sasekhishini, njengoba izithako zibalwe ngesisindo. Iresiphi ingezansi:

I-Sirtfood Green Juice

• 75 amagremu (2,5 oz) isinkwa
• 30 amagremu (1 oz) arugula (arugula)
• 5 amagremu parsley
• 2 iziqu ze-celery
• 1 cm (0,5 in) ijinja
• ingxenye ye-apula eluhlaza
• isigamu selamula
• isigamu sesipuni setiye eliluhlaza le-matcha

Faka ujusi zonke izithako ngaphandle kwempuphu yetiye eluhlaza kanye nolamula ndawonye, ​​bese uwathela engilazini. Geza ulamula ngesandla, bese uxuba ijusi kalamula kanye nempushana yetiye eluhlaza kujusi yakho.

Isigaba sokuqala

Isigaba sokuqala sithatha izinsuku eziyisikhombisa futhi sifaka ukuvinjelwa kwekhalori kanye nejusi eningi eluhlaza. Iklanyelwe ukweqa-ukuqala ukwehla kwesisindo sakho futhi ithi ikusiza ukuthi wehle ngamakhilogremu angu-7 (3,2 kg) ezinsukwini eziyisikhombisa.

Ezinsukwini ezintathu zokuqala zesigaba sokuqala, ukudla kwekhalori kukhawulelwe kumakhalori ayi-1. Uphuza amajusi amathathu aluhlaza ngosuku, kanye nesidlo esisodwa. Usuku ngalunye ungakhetha kuzindlela zokupheka encwadini, konke okubandakanya ama-sirtfoods njengengxenye eyinhloko yokudla.

Izibonelo zokudla zihlanganisa i-miso-glazed tofu, i-sirtfood omelette, noma izimfanzi zithose ngama-noodle okubhaka.

Ezinsukwini ezi-4 kuya kwezingu-7 zesigaba sokuqala, ukuthathwa kwekhalori kukhuphukela ku-1 500. Lokhu kuhlanganisa amajusi amabili aluhlaza ngosuku nokunye ukudla okubili okucebile kwe-sirtfood, ongayikhetha encwadini.

Isigaba sesibili

Isigaba sesibili sithatha amasonto amabili. Phakathi nalesi sigaba "sesondlo", kufanele uqhubeke ulahlekelwa isisindo kancane kancane.

Awukho umkhawulo wekhalori othize walesi sigaba. Esikhundleni salokho, udla ukudla okuthathu okugcwele kwe-sirtfoods kanye nejusi eyodwa eluhlaza ngosuku. Nalapha futhi, ukudla kukhethwa emaresiphi ahlinzekwe encwadini.

Ngemva kokudla

Ungaphinda lezi zigaba ezimbili kaningi ngendlela othanda ngayo ukuze unciphise isisindo.

Kodwa-ke, sikukhuthaza ukuthi uqhubeke "uqinisa" ukudla kwakho ngemuva kokuqeda lezi zigaba ngokufaka njalo ukudla kwe-sirt ekudleni kwakho.

Kunezinhlobonhlobo zezincwadi zokudla ze-Sirtfood ezigcwele izindlela zokupheka ezicebile nge-sirtfood. Ungaphinda ufake ama-sirtfoods ekudleni kwakho njengokudla okulula noma ezindlekweni osuvele uzisebenzisa.

Ukwengeza, sikukhuthaza ukuthi uqhubeke uphuza ijusi eluhlaza nsuku zonke.

Ngale ndlela, ukudla kwe-Sirtfood kuba wushintsho lwendlela yokuphila kunokudla okulingana nosayizi owodwa.

Indaba efingqiwe: Ukudla kwe-Sirtfood kunezigaba ezimbili. Isigaba sokuqala sithatha izinsuku eziyisikhombisa futhi sihlanganisa ukuvinjelwa kwekhalori namajusi aluhlaza. Isigaba sesibili sithatha amasonto amabili futhi sihlanganisa ukudla okuthathu kanye nejusi eyodwa.

Ingabe i-Sirtfoods iyi-superfood entsha?

Akunakuphika ukuthi ama-sirtfoods akulungele. Zivame ukuba nomsoco futhi zigcwele izinhlanganisela zezitshalo ezinempilo.

Ukwengeza, ucwaningo luye lwaxhumanisa ukudla okuningi okunconyiwe ekudleni kwe-Sirtfood nezinzuzo zezempilo.

Isibonelo, ukusetshenziswa okusesilinganisweni kukashokoledi omnyama onokuqukethwe okuphezulu kwe-cocoa kunganciphisa ingozi yesifo senhliziyo futhi kusize ukulwa nokuvuvukala (6, 7).

Ukuphuza itiye eliluhlaza kunganciphisa ingozi yokushaywa unhlangothi nesifo sikashukela futhi kusize ekwehliseni umfutho wegazi (8).

Futhi i-turmeric inezindawo zokulwa nokuvuvukala ezinemiphumela enenzuzo emzimbeni ngokujwayelekile futhi ingavikela ngisho nezifo ezingamahlalakhona ezihlobene nokuvuvukala (9).

Eqinisweni, iningi lama-sirtfoods libonise izinzuzo zezempilo kubantu.

Kodwa-ke, ubufakazi bezinzuzo zezempilo zokwanda kwamazinga amaprotheni e-sirtuin buyisiqalo. Nokho, ukucwaninga ngezilwane nemigqa yamangqamuzana kuye kwaveza imiphumela ethakazelisayo.

Isibonelo, abacwaningi bathola ukuthi ukwanda kwamazinga amaprotheni athile e-sirtuin andisa izimpilo zemvubelo, izikelemu namagundane (10).

Futhi ngesikhathi sokuzila ukudla noma ukuvinjelwa kwekhalori, amaprotheni e-sirtuin abangela ukuthi umzimba ushise amafutha amaningi ukuze uthole amandla futhi uthuthukise ukuzwela kwe-insulin. Ucwaningo lwamagundane lwathola ukuthi amazinga e-sirtuin akhuphuka aholela ekulahlekelweni kwamafutha (11, 12).

Obunye ubufakazi buphakamisa ukuthi ama-sirtuin nawo angabamba iqhaza ekwehliseni ukuvuvukala, avimbele ukukhula kwesimila, futhi abambezele ukuqhubeka kwesifo senhliziyo nesifo i-Alzheimer's (10).

Izifundo kumagundane nemigqa yamaseli omuntu zibonise imiphumela emihle, kodwa azikho izifundo zomuntu ezenziwe ngemiphumela yokwanda kwamazinga e-sirtuin (2, 10).

Ngakho-ke, akwaziwa ukuthi ukwanda kwamaprotheni e-sirtuin emzimbeni kuzokwandisa isikhathi sokuphila noma kunciphise ingozi yomdlavuza kubantu.

Ucwaningo luyaqhubeka lokuthuthukisa izinhlanganisela ezisebenzayo zokwandisa amazinga e-sirtuin emzimbeni. Ngale ndlela, izifundo zabantu zingaqala ukuhlola imiphumela yama-sirtuin empilweni yomuntu (10).

Kuze kube yileso sikhathi, akunakwenzeka ukucacisa imiphumela yokwanda kwamazinga e-sirtuin.

Indaba efingqiwe: Ukudla kwe-sirt ngokuvamile kuwukudla okunempilo. Kodwa-ke, kuncane kakhulu okwaziwayo mayelana nokuthi lokhu kudla kuwathinta kanjani amazinga e-sirtuin nempilo yabantu.

Ingabe inempilo futhi iyasimama?

Ama-Sirtfoods cishe zonke izinqumo ezinempilo futhi angase abe nezinzuzo zezempilo ngenxa yezakhiwo zawo ezilwa nokuvuvukala noma ezilwa nokuvuvukala.

Nokho, ukudla ukudla okumbalwa okunempilo kuphela akukwazi ukuhlangabezana nazo zonke izidingo zomzimba wakho.

Ukudla kwe-Sirtfood kunemingcele ngokungadingekile futhi akunikezeli izinzuzo zezempilo ezicacile, ezihlukile kunoma yiluphi olunye uhlobo lokudla.

Ukwengeza, ngokuvamile akunconywa ukudla ama-calories angu-1 nje ngaphandle kokugadwa udokotela. Ngisho nokudla ama-kilojoule angu-000 ngosuku kubakhawulela ngokweqile abantu abaningi.

Ukudla futhi kudinga ukuphuza amajusi aluhlaza kuze kube kathathu ngosuku. Yize amajusi engaba umthombo omuhle wamavithamini namaminerali, nawo angumthombo kashukela futhi aqukethe cishe awekho ama-fiber enempilo njengezithelo nemifino egcwele (13).

Ukwengeza, ukuphuza ijusi yezithelo usuku lonke akulungile kushukela egazini namazinyo (14).

Ukwengeza, ngenxa yokuthi ukudla kulinganiselwe kakhulu ngama-kilojoule kanye nokukhetha kokudla, cishe kuntula amaprotheni, amavithamini, namaminerali, ikakhulukazi phakathi nesigaba sokuqala.

Ngenxa yamazinga aphansi ekhalori kanye nokukhetha ukudla okukhawulelayo, kungase kube nzima ukulandela lokhu kudla kuwo wonke amaviki amathathu.

Engeza kulokho izindleko eziphezulu zangaphambili zokuthenga i-juicer, incwadi, nezinye izithako ezingavamile futhi ezibizayo, kanye nezindleko zokulungiselela ukudla okukhethekile namajusi, futhi lokhu kudla kuba yinto engenakwenzeka futhi engagcini kubantu abaningi.

Indaba efingqiwe: Ukudla kwe-Sirtfood kukhuthaza ukudla okunempilo kodwa kukhawulela ama-calories nokukhetha ukudla. Kuhlanganisa nokuphuza ijusi eningi, okungesona isincomo esinempilo.

Ukuphepha nemiphumela emibi

Nakuba isigaba sokuqala se Ukudla kwe-Sirtfood iphansi kakhulu ngamakhalori futhi ayiphelele ngokomsoco, akukho ukukhathazeka kwangempela kokuphepha komuntu omdala omaphakathi, onempilo uma kubhekwa isikhathi esifushane sokudla kwabo.

Kodwa-ke, kumuntu onesifo sikashukela, umkhawulo wekhalori kanye nokusetshenziswa okuningi kwamajusi wezithelo ezinsukwini zokuqala Umbuso wobushiqela kungaholela ekushintsheni okuyingozi kushukela wegazi (15).

Nokho, ngisho nomuntu ophile kahle angase abe nemiphumela engemihle - ngokuyinhloko indlala.

Ukudla amakholori angu-1 000 kuya kwangu-1 500 kuphela ngosuku kuzoshiya cishe wonke umuntu elambile, ikakhulukazi uma udla kakhulu ijusi, ene-fiber ephansi, isakhi esikusiza ukuthi uhlale ugcwele (16).

Phakathi nesigaba sokuqala, ungase ube neminye imiphumela engemihle njengokukhathala, isiyezi, nokucasuka ngenxa yomkhawulo wekhalori.

Kumuntu omdala ophile kahle, imiphumela emibi yezempilo ayinakwenzeka uma ukudla kulandelwa amasonto amathathu kuphela.

Indaba efingqiwe: Ukudla kwe-Sirtfood kunama-kilojoule aphansi futhi isigaba sokuqala asihambisani nokudla okunomsoco. Kungenzeka ukuthi ulambile, kodwa lokho akuyona ingozi kumuntu omdala onempilo.

Umphumela wokugcina

Le Ukudla kwe-Sirtfood ugcwele ukudla okunempilo, kodwa hhayi amaphethini okudla okunempilo.

Ingasaphathwa yethiyori yakhe kanye nezimangalo zezempilo zisekelwe emazwini amakhulu avela ebufakazini bokuqala besayensi.

Nakuba ukwengeza ama-sirtfood ekudleni kwakho akuwona umqondo omubi futhi kungase kunikeze izinzuzo zezempilo, ukudla ngokwako kubonakala kufana nje nenye imfashini.

Yonga imali futhi wenze izinguquko ezinempilo, zesikhathi eside zokudla esikhundleni salokho.