Ukwehla kwesisindo notshwala

Uma uzama ukunciphisa isisindo, ungakhuphula imizamo yakho ngokunciphisa iziphuzo ezidakayo. Utshwala bungadala ukuzuza kwesisindo ngezindlela ezimbalwa. Okokuqala, utshwala bunama-calories amaningi. Ezinye iziphuzo ezixubekile zingaqukatha amakhalori amaningi njengokudla, kepha ngaphandle kwezakhamzimba. Okwesibili, nawe ungenza ukukhetha kokudla okungafanele uma uphuza.

Ngenkathi ungadingi ukusika bonke utshwala uma uzama ukunciphisa isisindo, kungadingeka wenze izinguquko ezithile. Kufanele ubuke inombolo, bese uthayipha, iziphuzo ozikhethayo. Uzofuna nokubheka ukuthi ukuphuza kuyithinta kanjani imikhuba yakho yokudla.

Ngakho-ke, ungaphuza okungakanani uma uzama ukunciphisa isisindo? Ongoti bezempilo bancoma ukuthi noma ngubani ophuza kufanele aphuze ngokulinganisela. Lokhu kusho ukuthi akusikho isiphuzo esingaphezu kwesisodwa ngosuku kwabesifazane futhi hhayi iziphuzo ezingaphezu kwezingu-2 ngosuku kwabesilisa. Ungahle uthande ukuphuza okuncane kakhulu kunalokho ngenkathi udla. Khumbula ukuthi utshwala bunamakhalori angenalutho. Lokhu kusho ukuthi inama-khalori amaningi (i-7 ngegramu ngokuqhathaniswa ne-4 ngegramu ye-carbohydrate namaprotheni) kepha zimbalwa izakhamzimba. Ngakho-ke ukuze uphuze utshwala ngenkathi unciphisa amakhalori, udinga ukuhlelela ukubalwa kwakho kwekhalori nsuku zonke ukuze ungadluli. Futhi khumbula ukuthi uma uphuza utshwala, ususa okungenzeka kube okunempilo, nokugcwalisa, ukudla okunama-calories angeke akugcwalise.

Lapho ukhetha ozokuphuza, uzofuna ukukhetha amakhalori akho ngokuhlakanipha. Nakhu ukuqhathanisa okusheshayo kwezinye iziphuzo ezidakayo ezivamile:

• Ubhiya ojwayelekile, cishe ama-calories ayi-150 engilazi eyi-12-ounce (355 mL)
• Ubhiya omncane, cishe ama-calories ayi-100 ngengilazi eyi-12-ounce (355 mL)
• Iwayini, cishe ama-calories ayi-100 ngengilazi engu-5 ounce (145 mL)
• Utshwala obucishiwe (i-gin, i-rum, i-vodka, i-whisky), cishe ama-calories ayi-100 nge-1.5-ounce (45 mL) ekhonzwayo
• IMartini (eyomile eyengeziwe), cishe ama-calories ayi-140 ngengilazi engu-2.25-ounce (65 mL)
• I-Pina colada, cishe ama-calories angu-500 engilazini engu-7-ounce (205 mL)

Qaphela ukuthi yini enye engena esiphuzweni sakho. Iziphuzo eziningi ezihlanganisiwe zifaka amajusi, isiraphu elula, noma ugologo, okufaka konke amakhalori. Lawa makhalori angangeza ngokushesha. Bheka izinketho eziphansi zekhalori, njengokufafaza ijusi namanzi e-soda. Ungahle uthande ukweqa iziphuzo ezixutshiwe ngokuphelele bese unamathela kubhiya noma iwayini.

Usayizi wengxenye kungenye into okufanele uyibheke. Yazi ukuthi isiphuzo esijwayelekile sibukeka kanjani:

• Ama-ounces ayi-12 (355 mL) kabhiya
• Ama-ounces ama-5 (145 mL) wewayini
• 1.5 ounces (45 mL, noma isibhamu esisodwa) sotshwala obunzima

Osayizi beziphuzo ezidakayo endaweni yokudlela noma ebhawa bavame ukuba bakhulu kunamanani ajwayelekile abhalwe ngenhla. Kwezinye izimo, isiphuzo esingu-1 empeleni singaba nezinsiza ezi-2 noma ngaphezulu zotshwala nama-calories. Uma unikwa isiphuzo esikhudlwana kunosayizi ojwayelekile, yeqa isiphuzo sesibili. Ekhaya, jigger lapho uxuba iziphuzo, bese uziphakela ezingilazini ezincane. Kuzozwakala sengathi unezinto eziningi.

Ukuphuza esiswini esingenalutho kuzokukwenza uzizwe unamathiphu ngokushesha okukhulu. Lokhu kungaholela ekudleni noma ekuphuzeni kakhulu kunalokho okufunayo. Ukuba nokudla ngaphambi kokuba uphuze kuzosiza isisu sakho ukumunca utshwala kancane kakhulu futhi kukusize wenze izinqumo ezingcono.

Ucwaningo lukhombisa ukuthi abantu bavame ukwenza ukukhetha okungalungile kokudla lapho bephuza utshwala. Ukugwema ukufaka amakhalori ngemuva kwesiphuzo noma ezimbili, yiba nokudla okulula okunempilo okulungele ukudliwa uma ufika ekhaya noma wenza amalungiselelo okuba nokudla okunempilo ngemuva kokuphuza kwakho. Ukukhetha okuhle kokudla okulula kufaka phakathi izithelo, i-popcorn enomoya, noma i-hummus nemifino.

Njengokuthi ukudla usheshe kakhulu kungaholela ekudleni ngokweqile, ukuphuza iziphuzo kungadala ukuthi uphuze ngokweqile kunendlela ongathanda ngayo. Sipha isiphuzo sakho kancane, usibeke phakathi kwama-sips. Uma usuqedile, phuza okungaphuzi, njengamanzi noma i-low-calorie soda, ngaphambi kokuba ube notshwala obuningi.

Indlela engcono yokulawula amakhalori ekuphuzeni ukukhawulela ukuthi uphuza kangakanani. Ngaphambi kokuthi uphume, zibekele umkhawulo bese unamathela kuwo. KULUNGILE ukwenqaba isiphuzo ongasifuni noma ukwenqaba okokufaka ingilazi yakho yewayini. Ungeqa ukuphuza ngokuphelele futhi uzinikele ukuba ngumshayeli oqokiwe.

Shayela umhlinzeki wakho wezempilo uma:

• Wena noma umuntu omthandayo ukhathazekile ngokuthi uphuza kangakanani.
• Awukwazi ukulawula ukuphuza kwakho.
• Ukuphuza kwakho kudala izinkinga ekhaya, emsebenzini noma esikoleni.

Ukwehla kwesisindo - utshwala; Ukukhuluphala ngokweqile - utshwala; Ukukhuluphala ngokweqile - utshwala; Ukudla - utshwala

Izikhungo Zokulawulwa Nokuvimbelwa Kwezifo iwebhusayithi. Utshwala nempilo yomphakathi: imibuzo ebuzwa njalo. www.cdc.gov/alcohol/faqs.htm. Kubuyekezwe ngoJanuwari 15, 2020. Kufinyelelwe ngoJulayi 2, 2020.

I-National Institute on Alcohol Abuse and Alcoholism iwebhusayithi. Ukucabanga kabusha ukuphuza: utshwala nempilo yakho. ukucabanga kabusha ukuphuza.niaaa.nih.gov. Kufinyelelwe ngoJulayi 2, 2020.

UNielsen SJ, Kit BK, Fakhouri T, Ogden CL. Amakholori aphuzwa eziphuzweni ezidakayo ngabantu abadala base-U.S., 2007-2010. Imininingwane emfushane yeNCHS. 2012; (110): 1-8. I-PMID: 23384768 pubmed.ncbi.nlm.nih.gov/23384768/.

UMnyango Wezolimo wase-U.S. Iwebhusayithi Yezinsizakalo Zocwaningo Lwezolimo. IFoodData Central, 2019. fdc.nal.usda.gov. Kufinyelelwe ngoJulayi 1, 2020.

• Utshwala
• Ukulawula Isisindo