Ukudla ama-calories amaningi lapho ugula - abantu abadala

Uma ugula noma uthola ukwelashwa komdlavuza, ungahle ungazizwa uthanda ukudla. Kepha kubalulekile ukuthola amaprotheni anele nama-calories ukuze ungalahli isisindo esiningi. Ukudla kahle kungakusiza ukuthi uphathe kangcono ukugula kwakho kanye nemiphumela engemihle yokwelashwa.

Shintsha imikhuba yakho yokudla ukuze uthole ama-calories amaningi.

• Yidla lapho ulambile, hhayi kuphela ngezikhathi zokudla.
• Yidla izidlo ezincane eziwu-5 noma eziyisi-6 ngosuku esikhundleni sezingu-3 ezinkulu.
• Gcina ukudla okulula okunempilo kuseduze.
• Ungagcwalisi iziphuzo ngaphambi noma ngesikhathi sokudla kwakho.
• Buza umhlinzeki wakho wezokunakekelwa kwempilo uma ungaba nengilazi yewayini noma ubhiya kwesinye isikhathi sokudla kwakho. Kungakwenza uzizwe uthanda ukudla kakhulu.

Cela abanye bakulungiselele ukudla. Ungazizwa uthanda ukudla, kepha kungenzeka awunawo amandla anele okupheka.

Yenza ukudla kube mnandi.

• Sebenzisa ukukhanyisa okuthambile bese udlala umculo ophumuzayo.
• Yidla nomndeni noma nabangane.
• Lalela umsakazo.
• Zama izindlela ezintsha zokupheka noma ukudla okusha.

Uma uzizwa unaso, yenza ukudla okulula bese uwafriza ukuze adle kamuva. Buza umhlinzeki wakho mayelana ne- "Meals on Wheels" noma ezinye izinhlelo eziletha ukudla endlini yakho.

Ungangeza amakhalori ekudleni kwakho ngokwenza okulandelayo:

• Buza umhlinzeki wakho kuqala uma kulungile ukwenza njalo.
• Faka ibhotela noma imajarini ekudleni lapho upheka, noma kukufake ekudleni osekuphekiwe.
• Engeza ukhilimu we-ukhilimu noma ushizi ocibilikile phezu kwemifino.
• Yidla ama-sandwich we-peanut butter, noma ufake ibhotela lamantongomane emifino noma izithelo, njengezinqathe noma ama-apula.
• Hlanganisa ubisi lonke noma uhhafu nengxenye namasobho asemathinini.
• Faka izengezo zamaprotheni ku-yogurt, milkshakes, izithelo ze-smoothies, noma i-pudding.
• Phuza ubisi phakathi kokudla.
• Faka uju emajusi.

Buza umhlinzeki wakho mayelana neziphuzo zokudla okunomsoco.

Phinda ubuze umhlinzeki wakho nganoma imiphi imishanguzo engavusa isifiso sakho sokudla ukukusiza udle.

Ukuthola ama-calories amaningi - abantu abadala; Ukwelashwa ngamakhemikhali - amakholori; Ukufakelwa kabusha - ama-calories; Ukwelashwa komdlavuza - ama-calories

Iwebhusayithi yeNational Cancer Institute. Ukudla okunomsoco ekunakekelweni komdlavuza (PDQ) - inguqulo yezobuchwepheshe yezempilo. www.cancer.gov/about-cancer/treatment/side-effects/appetite-loss/nutrition-hp-pdq. Kubuyekezwe uSepthemba 11, 2019. Kufinyelelwe ngoMashi 4, 2020.

UThompson KL, u-Elliott L, uFuchs-Tarlovsky V, uLevin RM, uVoss AC, uPiemonte T. Oncology umhlahlandlela wokuqhuba umsoco wabantu abadala. Ukudla kuka-J Acad Nutr. 2017; 117 (2): 297-310. I-PMID: 27436529 pubmed.ncbi.nlm.nih.gov/27436529/.

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