Izinganekwane zokudla namaqiniso

Inganekwane yokudla iseluleko esithandwa ngaphandle kwamaqiniso okukusekela. Uma kukhulunywa ngokulahleka kwesisindo, izinkolelo eziningi ezithandwayo ziyizinganekwane kanti ezinye ziyiqiniso kuphela. Nawa amanye amaqiniso wokukusiza uhlele kahle okuzwayo.

INGANEKWANE? Nciphisa ama-carbs ukunciphisa umzimba.

IQINISO:Ama-carbohydrate eza ngezindlela ezahlukahlukene: alula futhi ayinkimbinkimbi. Ama-carbs alula atholakala ekudleni okufana namakhukhi namaswidi awanamavithamini, amaminerali kanye nefayibha. Ukunciphisa la maswidi kuyindlela enhle yokudla okunempilo. Ukudla okune-carbs eyinkimbinkimbi njengesinkwa sikakolweni ogcwele, ubhontshisi, nezithelo, kunezakhi eziningi zomsoco ezikulungele.

• Nciphisa ama-carbs alula kepha gcina ama-carbs ayinkimbinkimbi kumenyu.

INGANEKWANE? Uma ilebuli ithi "awekho-mafutha" noma "amafutha aphansi," ungadla konke okufunayo futhi ungakhuluphali.

IQINISO: Ukudla okuningi okunamafutha amancane noma okungenamafutha kufake ushukela, isitashi, noma usawoti ukwenza ukwehla kwamafutha. Lokhu kudla "okumangazayo" kuvame ukuba namakhalori amaningi, noma ngaphezulu, kunohlobo olujwayelekile.

• Hlola ilebula yokudla okunempilo ukuze ubone ukuthi mangaki amakhalori akhonzwayo. Qiniseka ukuthi ubheka nosayizi wokuphaka.

INGANEKWANE? Ukweqa ukudla kwasekuseni kukwenza ukhuluphale.

IQINISO: Ukudla isidlo sasekuseni esinempilo kungakusiza ukuphatha indlala yakho ngokuhamba kosuku futhi kukusize ukuthi uthi, "Cha ngiyabonga," kokudla okulula okungenampilo. Azikho izifundo zesayensi ezikhombisile ukuthi ukweqa isidlo sasekuseni kuholela ngqo ekutholeni isisindo.

• Uma ungalambile okokuqala, lalela umzimba wakho. Lapho usukulungele ukudla, zisize ekukhetheni okunempilo okufana ne-oatmeal enamajikijolo amasha.

INGANEKWANE? Ukudla ebusuku kuzokukhuluphalisa.

IQINISO: Abantu abadla ebusuku kakhulu bavame ukufaka isisindo esengeziwe. Esinye sezizathu okungenzeka ukuthi abadla ebusuku kakhulu bavame ukukhetha ukuphatha okuphezulu kwekhalori. Abanye abantu abadla okulula ngemuva kokudla kwakusihlwa abalali kahle, okungaholela ezifisweni ezingenampilo ngosuku olulandelayo.

• Uma ulambile ngemuva kwesidlo sakusihlwa, zikhawulele ekudleni okulula okunempilo okufana neyogathi enamafutha amancane noma izaqathe zezingane.

INGANEKWANE? Awukwazi ukukhuluphala futhi ube nempilo.

IQINISO: Kunabantu abathile abakhuluphele ngokweqile ngomfutho wegazi ophakeme, i-cholesterol, namazinga kashukela egazini. Kubantu abaningi, isisindo esiningi sandisa ingozi yesifo senhliziyo nesifo sikashukela. Uma ukhuluphele isikhathi eside, inkulu ingozi yokuba nesifo.

• Ngenkathi ungakhuluphala ngokweqile futhi unempilo, ukuthwala isisindo esengeziwe kuzokwandisa ubungozi bezinkinga zempilo phansi, kepha ukudla okunempilo nokusebenza okuvamile kukulungele noma ngabe unesisindo esingakanani.

INGANEKWANE? Ukuzila ukudla kungakusiza ulahlekelwe isisindo ngokushesha.

IQINISO: Ukuzila ukudla akunampilo uma ulamba usuku lonke bese uyivale ngesidlo esikhulu esithatha indawo yawo wonke amakhalori oweqe ekuqaleni. Uma kuqhathaniswa nabantu abalahlekelwa amanoni ngokudla ama-calories ambalwa, abantu abashesha ukulahlekelwa yimisipha eminingi kunamafutha.

• Bheka ukudla kwakho kwansuku zonke kwama-calories angenalutho ongawasika, njengamabele ahlanjululwe neziphuzo ezinoshukela. Musa ukusika ukudla ngokuphelele, ikakhulukazi ngaphandle kokuqondisa kukadokotela.

INGANEKWANE? Kufanele uzibekele imigomo enesizotha uma ufuna ukunciphisa isisindo.

IQINISO: Ngokombono, kunengqondo ukuthi uma uzibekela imigomo yokuvelela kodwa ungayifinyeleli, ungahle uyeke. Kodwa-ke, abanye abantu empeleni bancipha kakhulu lapho bebeka imigomo ebenza baziphoqe.

• Abekho abantu ababili abafanayo. Okusebenzela omunye umuntu kungenzeka kungakusebenzeli. Ukwehlisa isisindo kuyinkqubo. Yilungele ukuguqula uhlelo lwakho njengoba uthola ukuthi yini okusebenzayo nokungakusebenzeli.

INGANEKWANE? Ukuncipha kwesisindo okuwukuphela kwendlela yokwehlisa isisindo bese usigcina.

IQINISO: Yize kuyiqiniso ukuthi abantu abaningi abalahlekelwa isisindo esiningi ngesikhathi esifushane bakuthola konke emuva, lokhu akulona iqiniso kuwo wonke umuntu. Abanye abantu abakhuluphele ngokweqile baphumelela ngokwengeziwe lapho benciphisa isisindo ngokushesha, ngokwesibonelo, besuka kumakhilogremu angama-300 kuye kwangama-250 (amakhilogremu ayi-135 kuye kwayi-112) esikhathini esingaphansi konyaka.

• Ukwehla kwesisindo esincane kungenzeka kungabi ukuphela kwenketho yakho. Vele uqaphele ukugwema ukudla okuthandwayo okuthembisa imiphumela engeyona eyeqiniso, ingahle ingaphephi. Uma unentshisekelo ekudleni okukhuthaza ukulahleka kwesisindo ngokushesha, qiniseka ukuthi usebenza nomhlinzeki wakho wokunakekelwa kwezempilo ukuze uqiniseke ukuthi uthola zonke izakhamzimba ozidingayo.

Ukukhuluphala - izinganekwane zokudla namaqiniso; Ukhuluphele ngokweqile - izinganekwane zokudla neqiniso; Izinganekwane namaqiniso okudla okwehlisa isisindo

UCasazza K, uFontaine KR, u-Astrup A, et al. Izinganekwane, ukuqagela, namaqiniso ngokukhuluphala. Okusha Engl J Med. 2013; 368 (5): 446-454. I-PMID: 23363498 pubmed.ncbi.nlm.nih.gov/23363498/.

UDawson RS. Iqiniso ngokukhuluphala, ukuvivinya umzimba, nokondleka komzimba. UPediatr Ann. I-2018; 47 (11): e427-e430. I-PMID: 30423183 pubmed.ncbi.nlm.nih.gov/30423183/.

UGallant A, uLundgren J, uDrapeau V. Izici ezinomsoco wokudla sekwedlule isikhathi nokudla ebusuku. I-Curr Obes Rep. 2014: 3 (1): 101-107. I-PMID: 26626471 pubmed.ncbi.nlm.nih.gov/26626471/.

I-Kramer CK, i-Zinman B, i-Retnakaran R.Ingabe izimo zokukhuluphala ngokweqile nokukhuluphala ngokweqile kunempilo?: Ukubuyekezwa okuhlelekile nokuhlaziywa kwe-meta. U-Ann Intern Med. 2013; 159 (11): 758-769. PMID: 24297192 pubmed.ncbi.nlm.nih.gov/24297192/.

National Institute of Diabetes and Digestive and Kidney Diseases. Ezinye izinganekwane mayelana nokudla okunomsoco nokusebenza komzimba. www.niddk.nih.gov/health-information/weight-management/myths-nutrition-physical-activity. Kufinyelelwe ngoJulayi 2, 2020.

• Ukudla