Imikhuba enempilo yokwehlisa isisindo

Noma ngabe kunempilo noma akunampilo, umkhuba into oyenzayo ngaphandle kokucabanga ngakho. Abantu abaphumelela ekunciphiseni isisindo, baphenduka ukudla okunempilo kube umkhuba.

Le mikhuba yokudla enempilo ingakusiza wehlise isisindo futhi uyigcine ikude.

Ikhishi lomndeni lingadala imikhuba yokudla engenampilo uma amashalofu akho embozwe ukudla okulula okunoshukela. Hlela kabusha ikhishi ukuze wenze ukudla okukhuthaza ukudla kube inketho yemvelo kakhulu.

• Gcina ukudla okunempilo kubonakala. Gcina isitsha sezithelo ekhawuntareni nemifino eqothulwe ngaphambili esiqandisini. Lapho uzizwa ulambile, uzoba nesidlwana esinempilo esiseduze.
• Nciphisa isilingo. Uma wazi ukuthi awukwazi ukuzilawula eduze kwamakhukhi, kugcine nokunye ukudla okudla kungafinyeleleki, noma okungcono nakakhulu, ngaphandle kwendlu.
• Yidla njalo izitsha. Ukudla uqonde ngqo esitsheni noma esikhwameni kukhuthaza ukudla ngokweqile.
• Sebenzisa amapuleti amancane. Uma uqala ukudla nokudla okuncane phambi kwakho, cishe uzodla kancane lapho kuphela.

Impilo iba matasa futhi abantu abaningi bagcina bedla ngaphandle kokucabanga ngokudla abakufaka emilonyeni yabo. Imikhuba elandelayo ingakusiza ukuthi ugweme lokhu kudla okungenangqondo.

• Yidla ibhulakufesi. Isisu esingenalutho isimemo sokudla ngokweqile. Qala usuku lwakho ngesinkwa esisanhlamvu noma okusanhlamvu, ubisi olunamafutha amancane noma iyogathi, nocezu lwesithelo.
• Hlela kusengaphambili. Ungalindi uze ulambe ukunquma ukuthi uzodlani. Hlela ukudla kwakho bese uyothenga lapho uzizwa usuthi. Izinketho ezingenampilo kuzoba lula ukudlula kuzo.
• Nika amandla phansi isikrini sakho. Ukudla ngamehlo akho ku-TV, ikhompyutha, noma esinye isikrini esikuphazamisayo kususa ingqondo yakho kulokho okudlayo. Awuphuthelwa nje kuphela ukunambitha ukudla kwakho, kungenzeka ukuthi udle ngokweqile.
• Yidla ukudla okunempilo kuqala. Qala ngesobho noma isaladi futhi uzolamba kancane lapho uphendukela enkambweni eyinhloko. Mane ususe amasobho asuselwa kokhilimu nokugqokwa kwesaladi.
• Yidla ukudla okulula okuncane njalo. Esikhundleni sokudla okungu-2 noma oku-3 okukhulu, ungadla ukudla okuncane nokudla okulula okunempilo ukuzigcina usuku lonke.
• Kala wena. Imininingwane esikalini izokusiza ubone ukuthi isisindo sakho sikhuphuka noma sehle kanjani kuye ngokuthi udla kanjani.
• Gcina indlu yakho ipholile. Ukuzizwa ubanda kancane ebusika kungakusiza ukuthi ushise ama-calories amaningi kunokugcina ikhaya lakho lisendaweni efudumele.

Ukudla okungokomzwelo, noma ukudla induduzo kunokudla okunomsoco, kungenza umehluko omkhulu kulokho okudlayo nokuthi kungakanani. Ukwenza ngcono ubudlelwane bakho nokudla:

• Lalela. Lalela umzimba wakho ukuthi ukudla okuthile kukwenza uzizwe kanjani. Ukudla okuthosiwe kungahle kunambitheke manje. Kepha iyozizwa kanjani esiswini sakho ihora kusuka manje?
• Yehlisa kancane ijubane. Beka imfoloko yakho phakathi kokulunywa noma ube nengxoxo njengoba udla. Ngokuzikhandla, unika isisu sakho ithuba lokuthi uzizwe ugcwele.
• Landela. Funda amalebula okunomsoco ekudleni kwakho ngaphambi kokukudla. Bhala phansi lokho ohlela ukukudla ngaphambi kokudla. Yomibili le mikhuba ikwenza ume bese ucabanga ngaphambi kokufaka okuthile emlonyeni wakho.
• Shintsha indlela okhuluma ngayo ngokudla. Esikhundleni sokuthi "Angikwazi ukukudla lokho," uthi, "Angikudli lokho." Esho awukwazi kungakwenza uzizwe uphucwa okuthile. Esho awunayo kukubeka ekuphatheni.

Abangane nomndeni bangakusiza uhlale endleleni futhi bakukhuthaze endleleni. Qiniseka ukuthi ukhetha abantu abakuqondayo ukuthi kubaluleke kangakanani lokhu futhi abazokuxhasa; angakwahluleli noma azame ukukulinga ngemikhuba yokudla yakudala.

• Thumela imibiko yenqubekela phambili. Tshela abangane bakho isisindo sakho somgomo bese ubathumela izibuyekezo zamasonto onke zendlela osebenza ngayo.
• Sebenzisa imithombo yezokuxhumana. Ezinye izinhlelo zokusebenza zeselula zikuvumela ungene konke okudlayo bese wabelana ngakho nabangane abakhethiwe. Lokhu kungakusiza uqophe futhi uziphendulele kulokho okudlayo.

Ukukhuluphala - imikhuba enempilo; Ukukhuluphala - ukudla okunempilo

• Ukudla okunempilo
• myPlate

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URamu A, uNeild P. Ukudla kanye nokudla okunempilo. Ku: Naish J, Inkantolo yaseSyndercombe D, ama-eds. Isayensi Yezokwelapha. 3rd ed. IPhiladelphia, PA: Elsevier; 2019: isahluko 16.

UMnyango Wezolimo wase-US kanye noMnyango Wezempilo kanye Nezinsizakalo Zabantu e-US. Imihlahlandlela Yezokudla KwabaseMelika, 2020-2025. Umhlaka 9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Kubuyekezwe uDisemba 2020. Kufinyelelwe ngoJanuwari 25, 2021.

I-US Department of Health and Human Services iwebhusayithi. Isimo somsoco nesisindo. www.healthypeople.gov/2020/topics-objectives/topic/nutrition-and-weight-status. Kubuyekezwe u-Ephreli 9, 2020. Kufinyelelwe ngo-Ephreli 9, 2020.

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