Izeluleko Ezi-13 Ezisekelwa Yisayensi Zokuyeka Ukudla Okungenangqondo

-Delile

• 1. Sebenzisa izikhumbuzo ezibukwayo
• 2. Thanda amaphakheji amancane
• 3. Sebenzisa amapuleti amancane nezibuko ezide
• 4. Nciphisa ukuhlukahluka
• 5. Gcina okunye ukudla kungabonakali
• 6. Khulisa ukuphazamiseka kokudla
• 7. Yidla kancane
• 8. Khetha abangane bakho bokudla ngokuhlakanipha
• Yidla ngokwewashi lakho langaphakathi
• 10. Qaphela 'ukudla kwezempilo'
• 11. Ungagcini
• 12. Khulisa ivolumu yokudla
• 13. Khipha ipulagi ngenkathi udla
• Okubalulekile

Ngokwesilinganiso, wenza izinqumo ezingaphezu kwezingu-200 ngokudla usuku ngalunye - kepha wazi kuphela ingxenyana encane yazo (1).

Okunye kwenziwa ngumqondo wakho ongazi lutho futhi kungaholela ekudleni okungenangqondo, okungadala ukuthi udle ngokweqile, kukhuthaze ukuzuza kwesisindo.

Nawa amathiphu ayi-13 axhaswa yisayensi wokumisa ukudla okungenangqondo.

Sally Anscombe / Getty Izithombe

1. Sebenzisa izikhumbuzo ezibukwayo

Ososayensi bokuziphatha bakholelwa ukuthi esinye sezizathu esenza abantu badle ngokweqile kungenxa yokuthi bathembele kwizimpawu zangaphandle kunokuya ngaphakathi ukuze banqume ukuthi bazizwa belambile noma besuthi.

Ngokwemvelo, lokhu kungaholela ekutheni udle kakhulu kunalokho okudingayo.

Ukukhombisa leli phuzu, abacwaningi banikeze ababambiqhaza inani elingenamkhawulo lamaphiko enkukhu ngenkathi bebuka umcimbi wezemidlalo omude, oboniswa kuthelevishini.

Ingxenye yamatafula yayihlanzwa ngokuqhubekayo, kuyilapho amathambo ayeshiywa enqwabelana kwamanye amatafula. Abantu abanamathambo ematafuleni abo badle ama-34% ngaphansi, noma amaphiko ezinkukhu ambalwa, kunabantu abahlanze amatafula abo ().

Olunye ucwaningo lusebenzise izitsha ezingenalutho ukugcwalisa kancane amasobho abanye ababambiqhaza njengoba bedla ().

Labo abadla ezitsheni ezingenamkhawulo badle okungu-73% ngaphezulu - okuba cishe ama-calories ayi-113 athe xaxa - kunalabo abadla ezitsheni ezijwayelekile ().

Noma kunjalo, labo abadla isobho elengeziwe abazizwanga begcwele. Iningi liphinde lalinganisa ukuthi ukudla ikhalori lalo kufana nalabo abadla ezitsheni ezijwayelekile zesobho ().

Lezi zifundo ezimbili zikhombisa ukuthi abantu bavame ukuthembela kwizimpawu ezibonakalayo, njengamathambo enkukhu noma inani lesobho elisele, ukunquma ukuthi basuthi noma basalambile yini.

Ukuze wenze lokhu kuthambekela kwemvelo kukusebenzele, gcina ubufakazi bokuthi yini oyidlayo phambi kwakho. Izibonelo zifaka amabhodlela kabhiya angenalutho owaphuzile ku-barbecue noma amapuleti asetshenziselwa izifundo zangaphambilini endaweni yokudla ongayidla.

ISIFINYEZO Sebenzisa
izikhumbuzo ezibukwayo zokudla neziphuzo oziphuzayo ukukusiza ukuthi uhlale ukhumbula
ukuthi usuvele usebenzise malini.

2. Thanda amaphakheji amancane

Okunye okubonwayo kwangaphandle okungadala ukuthi udle ngokweqile ubukhulu bokupakisha kwakho kokudla.

Eyaziwa njengomphumela wosayizi wengxenye, ingahle ibe nomthelela ekuzuzeni okukhulu kwesisindo ngokuhamba kwesikhathi ().

Ngakolunye uhlangothi, amaphakheji afaka phakathi amaphoyinti okuphumula angasiza ukunciphisa lo mphumela, ngoba akunikeza isikhathi sokuthatha isinqumo sokuthi uyaqhubeka yini nokudla.

Isibonelo, ababambiqhaza abadla ama-chip amazambane avela kumathini ama-Pringles lapho yonke i-chip yesi-7 noma ye-14 idayiwe ebomvu ibidle ama-chips angama-43-65% kunalawo adla amathini angenawo amachips ().

Ngokufanayo, abantu abadla esikhwameni esikhulu sama-200 M & Ms basebenzise amanye amaswidi angama-31 - ama-calories angu-112 - kunabantu abanikezwe ama-baggies amancane ayi-20 we-M & Ms (6).

ISIFINYEZO Ukuthanda
amaphakheji amancane angakusiza wehlise inani lama-calories owadlayo ngokukhuphuka
kuye kuma-25% ngaphandle kokunaka nokubona.

3. Sebenzisa amapuleti amancane nezibuko ezide

Ucwaningo lukhombisa ukuthi abantu bavame ukudla ama-92% okudla abaziphakela kona.

Ngakho-ke, ukunciphisa inani lokudla oziphakela kona kungenza umehluko omkhulu enanini lama-calories owadlayo ().

Enye indlela elula yokwehlisa osayizi bezabelo ngaphandle kokuqaphela ushintsho ukusebenzisa amapuleti amancane nezibuko ezide.

Lokho kungenxa yokuthi amapuleti amakhulu ajwayele ukwenza izingxenye zakho zokudla zibukeke zincane, zikukhuthaze ukuthi uziphakele ukudla okwengeziwe.

Ukusebenzisa nje amapuleti angama-9.5-intshi (24-cm) esikhundleni samapuleti ayi-12.5-intshi (32-cm) kungakusiza udle kalula kuze kufike ku-27% wokudla okuncane ().

Ngokwengeziwe, ucwaningo lukhombisa ukuthi ukusebenzisa izingilazi ezinde, ezincanyana esikhundleni sobubanzi, ezifushane kunganciphisa inani leziphuzo ozithela zona kuze kufike kuma-57% (8).

Ngakho-ke, khetha izingilazi ezibanzi, ezifushane ukukusiza ukuthi uphuze amanzi amaningi futhi ubude, obuncane bokukusiza ukuthi unciphise utshwala nezinye iziphuzo ezinama-kilojoule amaningi.

ISIFINYEZO
Esusa amapuleti amakhulu ngamancane futhi
ububanzi, izingilazi ezimfushane ezide, ezinomzimba omncane izindlela ezimbili ezilula zokwehlisa i-
usayizi wengxenye futhi unciphise imiphumela yokudla okungenangqondo.

4. Nciphisa ukuhlukahluka

Ucwaningo lukhombisa ukuthi ukuba nezinhlobonhlobo eziningi zokudla ongakhetha kukho kungaholela ekutheni udle kuze kufike ku-23% ngaphezulu (9).

Ochwepheshe bathi lesi senzakalo “satiety esithile sezinzwa.” Umqondo oyisisekelo ukuthi izinzwa zakho zivame ukuba ndikindiki ngemuva kokuvezwa umfutho ofanayo kaningi - ngokwesibonelo, ukunambitheka okufanayo (10).

Ukuba nezinhlobo ezahlukahlukene zokunambitheka esidlweni esifanayo kungakubambezela lokhu kuba ndikindiki kwemvelo, kukucindezele ukuthi udle kakhulu.

Ukukholelwa nje ukuthi kunezinhlobonhlobo eziningi nakho kungakukhohlisa. Abaphenyi bathole ukuthi ababambiqhaza banikezwe izitsha ezinemibala eyi-10 ye-M & Ms badle amaswidi angama-43 kunalawo anikezwe izitsha ezinemibala engu-7, yize yonke iM & Ms inambitha okufanayo (11).

Ukuze wenze ukusutha okuqondene nezinzwa kukusebenzele, zama ukukhawulela ukukhetha kwakho. Isibonelo, khetha ama-appetizers amabili ngasikhathi sinye ngesikhathi semicimbi ye-cocktail bese unamathela eku-odeni iziphuzo ezifanayo kusihlwa.

Khumbula ukuthi lokhu kusebenza ikakhulu kumaskandi nokudla okungenamsoco. Ukudla ukudla okuhlukahlukene okunempilo, njengezithelo, imifino namantongomane, kuyasiza empilweni yakho.

ISIFINYEZO
Ukunciphisa izinhlobonhlobo zokunambitheka kokudla, imibala,
kanye nemidwebo odalulwe kuyo izokusiza ukukuvimbela ekudleni ukudla okungenamsoco
kunesidingo somzimba wakho.

5. Gcina okunye ukudla kungabonakali

Abaphenyi babika ukuthi isisho esidumile esithi, “ngaphandle kwamehlo, ngaphandle kwengqondo” sisebenza kahle ekudleni okungenangqondo.

Ukucacisa leli phuzu, olunye ucwaningo lunikeze onobhala uHershey’s Kisses ezitsheni ezimboziwe ezazicacile, ukuze bakwazi ukubona uswidi, noma ukuqina, ukuze bangakwazi.

Labo abanikezwe izitsha ezicacile babavulele ukuthola amaswidi ama-71% kaningi, badla ama-calories angama-77 ngosuku, ngokwesilinganiso ().

Ososayensi bakholelwa ukuthi ukubona ukudla kukusunduza ukuthi unqume ukuthi uzokudla yini. Ukuyibona kaningi kukhulisa amathuba ozokhetha ukudla ukudla.

Yenza lo msebenzi uvune wena ngokufihla ukuphatha okulingayo, ngenkathi ugcina ukudla okunempilo nokunomsoco kubonakala.

ISIFINYEZO
Gcina ukwelashwa okulingayo kungabonakali ukubona ukuvimbela
ekudleni ngokungacabangi. Ngakolunye uhlangothi, gcina ukudla okunempilo kubonakala
uma indlala igadla.

6. Khulisa ukuphazamiseka kokudla

Lapho kudingeka umsebenzi omningi wokudla ukudla, mancane amathuba okuthi ukudle.

Kokunye ukuhlola, onobhala banikezwa izitsha ezicacile zoswidi ezazibekwe ezindaweni ezintathu ezihlukene ezungeze ihhovisi: edeskini, ediloweni ledeski, noma amamitha ayi-1.8 ukusuka etafuleni.

Ababambiqhaza badle isilinganiso samaswidi ayi-9 ngosuku lapho isitsha besiphezu kwedeski, i-6 uma isitsha besisetafuleni, kuthi abangu-4 uma kufanele bahambe ngezinyawo ukuya endishini ().

Lapho bebuzwa ukuthi kungani begcina bedla kancane ngenkathi izitsha zibekwa kude, ababambiqhaza bathi ibanga elengeziwe libanike isikhathi sokucabanga kabili ukuthi ngabe bayalifuna ngempela yini lelo swidi.

Enzela lo msebenzi ngokukhetha ukudla okulula okudinga umsebenzi owengeziwe noma ngokugcina ukudla okulula okunomsoco kungafinyeleleki.

Okungcono futhi, zijwayeze ukuphaka konke ukudla emapuletini futhi udle kuphela lapho uhleli etafuleni lasekhishini.

Lokhu kuphazamiseka kungaba yilokho okudingayo ukuzigcina ungadli ngaphandle kokucabanga ngaphandle kwesithukuthezi noma ngenkathi ulungiselela isidlo sakusihlwa.

ISIFINYEZO Thatha
ithuba lokudla. Ukungeza izinyathelo ezingeziwe kuzokuvumela ukuthi uvule ifayela le-
ukungaziphathi ngokudla ngokuzikhethela, kunciphisa amathuba okuthi
ukuzitika ngokweqile.

7. Yidla kancane

Abadla kancane bathambekele ekudleni okuncane, bazizwe begcwele, futhi bakala ukudla kwabo njengokumnandi kakhulu kunabadla ngokushesha ().

Ososayensi bakholelwa ukuthi ukuthatha okungenani imizuzu engama-20-30 ukuqeda ukudla kuvumela isikhathi esithe xaxa somzimba wakho ukukhipha ama-hormone akhuthaza imizwa yokugcwala ().

Isikhathi esingeziwe futhi sivumela ubuchopho bakho ukuthi babone ukuthi udle ngokwanele ngaphambi kokuba ufinyelele lokho kukhonzwa kwesibili ().

Ukudla ngesandla sakho esingalawuleki noma ukusebenzisa izinti esikhundleni semfoloko kuyizindlela ezimbili ezilula zokunciphisa ijubane lakho lokudla futhi wenze le thiphu ikusebenzele. Ukuhlafuna kaningi nakho kungasiza.

ISIFINYEZO Iyancipha
phansi isivinini sakho sokudla kuyindlela elula yokudla ama-calories ambalwa futhi ujabulele i-
ukudla okuningi.

8. Khetha abangane bakho bokudla ngokuhlakanipha

Ukudla nomunye umuntu oyedwa kungakusunduza ukuthi udle kuze kufike ku-35% ngaphezulu kunalapho udla wedwa. Ukudla neqembu labangu-7 noma ngaphezulu kungakhuphula phambili inani olidlayo ngo-96% (,).

Ososayensi bakholelwa ukuthi lokhu kuyiqiniso ikakhulukazi uma udla nomndeni noma nabangane, ngoba kukhulisa isikhathi osichitha udla, uma kuqhathaniswa nesikhathi ozidlela ngaso.

Isikhathi setafula esingeziwe singakusunduza ukuthi ubhebhethekise okusele epuletini ngenkathi iqembu lonke liqeda ukudla kwalo. Kungakukhuthaza futhi ukuthi udle i-dessert ngokujwayelekile ubungeke ().

Ukuhlala eduze kwabantu abadla kancane noma abantu abavame ukudla okuncane kunalokho ongakusebenzela, bakuthonye ukuthi udle kancane noma kancane ().

Ezinye izindlela zokulwa nalomphumela zifaka phakathi ukukhetha kusengaphambili ukuthi ungakanani ukudla kwakho ofuna ukukudla noma ukucela iseva ukuthi isuse ipuleti lakho ngokushesha nje lapho usuqedile ukudla.

ISIFINYEZO Nini
yokudlela ngamaqembu, hlala eduze kwabantu abadla kancane noma ngejubane elincane kunawe.
Lokhu kungasiza ukuvimbela ukudla ngokweqile.

Yidla ngokwewashi lakho langaphakathi

Ukuthembela ezinkomba zangaphandle njengesikhathi sosuku ukuthola izinga lakho lendlala kungaholela ekudleni ngokweqile.

Ucwaningo lukhombise lo mqondo ngokuhlukanisa ababambiqhaza egumbini elingenawindi elinewashi njengesikhathi sabo kuphela. Leli washi bese lilawulwa ngendlela yokuzenzela ukuze ligijime ngokushesha okukhulu.

Abaphenyi baqaphele ukuthi labo abathembele ewashini ukuthi bazi ukuthi badle nini bagcina sebedla kaningi kunalabo abathembele kwizimpawu zokulamba zangaphakathi (20).

Kuyathakazelisa ukuthi ababambiqhaza abanesisindo esijwayelekile babencane amathuba okuthi bathembele ewashini ukuthola ukuthi yisikhathi sokudla (,).

Uma unenkinga yokuhlukanisa ngokomzimba nendlala yengqondo, zibuze ukuthi ngabe ubungalidla kalula i-apula.

Khumbula, indlala yangempela ayibandlululi phakathi kokudla.

Olunye uphawu lokutshela indlala yengqondo ukufuna okuthile okuqondile, njenge-sandwich ye-BLT. Ukulangazelela ukudla okuthile akunakwenzeka ukuthi kubonise indlala yangempela.

ISIFINYEZO Thembela
ezindleleni zangaphakathi zendlala kunalezo zangaphandle ukunciphisa amathuba
yokudla ngaphezu kwezidingo zomzimba wakho.

10. Qaphela 'ukudla kwezempilo'

Ngenxa yokumaketha ngobuhlakani, ngisho nokudla okubhalwe ukuthi kunempilo kungadudula abanye abantu badle ngokweqile bengacabangi.

Amalebula “anamafutha amancane” ayisibonelo esihle, njengoba ukudla okungenawo amafutha amaningi kungabi nama-calories aphansi. Isibonelo, i-granola enamafutha amancane imane inama-khalori ambalwa ayi-10% kune-granola ejwayelekile yamafutha.

Yize kunjalo, ababambiqhaza bocwaningo banikezwe i-granola ebhalwe ukuthi "amafutha aphansi" bagcina sebedle ama-49% ngaphezulu kwe-granola kunaleyo enikezwe i-granola ebhalwe ngokujwayelekile (22).

Olunye ucwaningo luqhathanise ukudla kwekhalori okusuka eSubway naseMcDonald's. Labo abadla eSubway badle ama-calories angama-34% ngaphezulu kunalokho ababecabanga ukuthi bakwenzile, kanti labo abadla kwaMcDonald badla ama-25% ngaphezulu kunalokho abebekucabanga (23).

Ngaphezu kwalokho, abacwaningi baphawule ukuthi abadli be-Subway babevame ukuziklomelisa ngokukhetha kwabo ukudla okunempilo ngoku-oda ama-chips noma amakhukhi ngesidlo sabo (23).

Lokhu kuthambekela kokudla ngokweqile ngokungadli okuthathwa njengokunempilo, noma ukukunxephezela ngokuba nohlangothi lwento engaphilile kangako, kwaziwa kakhulu njenge- "halo yezempilo" ().

Gwema imiphumela ye-halo yezempilo ngokukhetha izinto ngokuya ngezithako zazo kunokufuna impilo.

Futhi, khumbula ukunaka izinto eziseceleni ozikhethayo.

ISIFINYEZO Akunjalo
konke ukudla okubhalwe njengokunempilo kukulungele. Gxila kuzithako kunokuba
izimangalo zezempilo. Futhi, gwema ukukhetha izinhlangothi ezingenampilo ukuhambisana nempilo yakho
isidlo.

11. Ungagcini

Ucwaningo lukhombisile ukuthi ukuthenga ngobuningi nokugcina ukudla kungakusunduza ukuthi udle kakhulu.

Ucwaningo luphenye lo mphumela ngokunikeza iqembu labafundi basekolishi abanesisindo esijwayelekile amasonto amane okudla okulula. Abanye bathola ukudla okulula okujwayelekile, kanti abanye bathola imali ephindwe kabili.

Ababambiqhaza abathole inani eliphindwe kabili badle ama-calories angu-81% ngaphezulu kokudla okulula ngesonto kunalabo abathola inani elijwayelekile ().

Gwema ukuwela kulo mphumela ngokuthenga kuphela lokho okudingekayo bese uzama ukungakuthengi ukudla okwehlisa isineke ngemicimbi ezayo noma ukuvakashelwa okungalindelekile.

Ekugcineni, uma kufanele ugcine izinto ngokweqiniso, qiniseka ukuthi ugcine izinto ezengeziwe zingabonakali kahle emehlweni.

ISIFINYEZO Ukugcinwa
ukudla kwandisa amathuba akho okudla ngokweqile. Esikhundleni salokho, jwayela umkhuba we
ukuthenga kuphela okudingekayo ngesonto.

12. Khulisa ivolumu yokudla

Ukudla amavolumu amakhulu okudla kukhohlisa ingqondo yakho ukuthi ucabanga ukuthi udle ama-calories amaningi, okusiza ukunciphisa amathuba okudla ngokweqile nokuzuza kwesisindo.

Abaphenyi bahlole lo mphumela ngokunikeza abahlanganyeli ama-smoothies amabili afanayo kuma-calories. Kodwa-ke, omunye unomoya ongeziwe kuwo. Labo abaphuza i-smoothie enevolumu enkulu bazizwa begcwele futhi badla ama-12% ngaphansi ekudleni kwabo okulandelayo ().

Indlela elula yokwengeza ivolumu ekudleni kwakho ngaphandle kokukhulisa okuqukethwe kwekhalori ukukhetha ukudla okune-fiber enesisindo esiphansi sekhalori, njengemifino.

Lokho kungenxa yokuthi i-fiber eyengeziwe namanzi engeza ivolumu, enweba isisu sakho, ikusize uzizwe ugcwele (27).

I-Fibre ibuye isize ukunciphisa ijubane lokususa isisu sakho futhi ingakhuthaza nokukhishwa kwamahomoni akwenza uzizwe wanelisekile (27,,, 30).

Umthetho omuhle wesithupha ukukhulisa ivolumu yokudla ukugcwalisa okungenani uhhafu wepuleti lakho ngemifino esidlweni ngasinye.

ISIFINYEZO Ivolumu ephezulu
ukudla kukusiza uzizwe ugcwele futhi wehlise ukudla okudlayo esidlweni esilandelayo. Ukudla
Ukudla okune-fiber kuyindlela elula yokwenza lokhu.

13. Khipha ipulagi ngenkathi udla

Ukudla ngenkathi uphazamisekile kungaholela ekutheni udle ngokushesha, uzizwe ungasuthi, futhi ungadli kakhulu ngaphandle kokucabanga.

Noma ngabe lokhu ukubukela i-TV, ukulalela umsakazo, noma ukudlala umdlalo wekhompyutha, uhlobo lokuthikamezeka akubonakali lubalulekile (,,, 34).

Isibonelo, abantu ababuka ithelevishini ngenkathi bedla ukudla kwabo badle ama-pizza angaphezulu kwama-36% nama-macaroni noshizi angama-71% ngaphezulu).

Futhi, kubonakala sengathi uma umbukiso umude, kulapho kungenzeka ukuthi udle khona ukudla okuningi. Ucwaningo oluthile luye lwabona ukuthi ababambiqhaza ababukele umbukiso wemizuzu engama-60 badle ama-popcorn angama-28% kunalabo abajabulela umbukiso wemizuzu engama-30 ().

Ngokuphawulekile, lo mphumela ubonakala usebenza kokudla okunomsoco kanye nokudla okungenamsoco ngoba ababambiqhaza ababuka umbukiso omude baphinde badla izaqathe eziyi-11% ngaphezulu).

Iziphazamiso ezinde zandisa isikhathi osichitha udla, sikwenze ube sethubeni lokudla ngokweqile. Ngaphezu kwalokho, ukudla ngenkathi uphazamisekile kungadala ukuthi ukhohlwe ukuthi usebenzise malini, okuholela ekudleni ngokweqile ngokuhamba kosuku.

Ngempela, olunye ucwaningo luye lwabona ukuthi ababambiqhaza abadlala umdlalo wekhompyutha ngenkathi bedla isidlo sasemini bazizwa bengagcwele futhi bethola amaqebelengwane acishe aphindwe kabili kunemizuzu engama-30 kamuva, uma kuqhathaniswa nozakwabo abangaphazamiseki ().

Ngokubeka ifoni yakho kude, ucishe i-TV, futhi esikhundleni salokho ugxile ekubunjweni nakukunambitheka kokudla kwakho, uzoyeka ngokushesha ukudla ngaphandle kokucabanga futhi esikhundleni salokho ungajabulela ukudla kwakho ngendlela enengqondo.

ISIFINYEZO Ukudla
ngaphandle kokusebenzisa i-TV, ikhompyutha, noma i-smartphone yakho kungasiza ukwehlisa inani le-
ukudla umzimba wakho okudingayo ukuze uzizwe ugcwele futhi wanelisekile.

Okubalulekile

Ukushintsha kusuka ekudleni okungenangqondo kuya kokucabanga, zama amanye amathiphu alula angenhla.

Ngokwenza njalo, ungathuthukisa impilo yakho yonke futhi wehlise nesisindo ngendlela ezwakala ilula futhi engagcinwa ngokuhamba kwesikhathi.

Ukuze uthole imiphumela emihle kakhulu, khetha ezintathu zalezi zeluleko bese uhlose ukuzisebenzisa ngokungaguquguquki izinsuku ezingaba ngu-66 - isikhathi esimaphakathi esidingekayo ukwakha umkhuba (38).