Ukudla Okungumlutha Okuyi-18 (kanye ne-17 Least Addictive)

-Delile

• Ukudla okungadala ukudla okufana nokulutha
• Ukudla okungu-18 okulutha kakhulu
• Ukudla okungu-17 okuncane okuluthayo
• Yini eyenza ukudla okungenamsoco kube umlutha?
• Okubalulekile

Abantu abangafika kuma-20% bangaba nokulutha kokudla noma babonise indlela yokudla efana nomlutha ().

Le nombolo iphakeme kakhulu phakathi kwabantu abanesisindo sokukhuluphala ngokweqile.

Ukulutha kokudla kubandakanya ukufaka umlutha ekudleni ngendlela efanayo nomuntu onenkinga yokusebenzisa izidakamizwa ekhombisa ukulutheka kohlobo oluthile (,).

Abantu abanomlutha wokudla babika ukuthi abakwazi ukulawula ukusetshenziswa kwabo kokudla okuthile.

Kodwa-ke, abantu abagcini nje ngokuba imilutha yanoma yikuphi ukudla. Okunye ukudla kunamathuba amaningi okudala izimpawu zokulutha ukwedlula okunye.

Ukudla okungadala ukudla okufana nokulutha

Abaphenyi baseYunivesithi yaseMichigan bafunde ngokudla okufana nokulutha kubantu abangama-518 ().

Basebenzise i-Yale Food Addiction Scale (YFAS) njengesethenjwa. Kuyinto ithuluzi elisetshenziswa kakhulu ukuhlola ukuluthwa kokudla.

Bonke ababambiqhaza bathole uhlu lokudla okungama-35, okucutshungulwayo nokungalungiswa.

Balinganisela ukuthi babezobhekana kanjani nezinkinga ngokudla ngakunye kokungu-35, esikalini se-1 (hhayi nhlobo umlutha) kuye ku-7 (umlutha owedlulele).

Kulolu cwaningo, u-7-10% wabahlanganyeli batholwe benomlutha wokudla ogcwele.

Ngaphezu kwalokho, 92% yabahlanganyeli bakhombise indlela yokulutha efana nokulutha kokudla okuthile. Babe nesifiso sokuyeka ukuzidla kaninginingi kepha behluleka ukwenza kanjalo ().

Imiphumela engezansi yemininingwane ukuthi yikuphi ukudla obekulutha kakhulu futhi okuncane.

Ocwaningweni luka-2015, ama-92% wabahlanganyeli akhombise indlela yokulutha efana nokulutha ngokudla okuthile. U-7-10% wabo uhlangabezane nenqubo yabaphenyi yokulutha kokudla okugcwele.

Ukudla okungu-18 okulutha kakhulu

Akumangalisi ukuthi iningi lokudla okulinganiswe njengomlutha bekungukudla okusetshenzisiwe. Lokhu kudla kwakuvame ukuba noshukela noma amafutha amaningi - noma kokubili.

Inombolo elandela ukudla ngakunye yisilinganiso esilinganiselwe esinikezwe ocwaningweni olushiwo ngenhla, esikalini se-1 (hhayi neze umlutha) kuye ku-7 (umlutha owedlulele).

1. i-pizza (4.01)
2. ushokoledi (3.73)
3. amachips (3.73)
4. amakhukhi (3.71)
5. u-ayisikhilimu (3.68)
6. amafries aseFrance (3.60)
7. ushizi (3.51)
8. isoda (hhayi ukudla) (3.29)
9. ikhekhe (3.26)
10. ushizi (3.22)
11. ubhekeni (3.03)
12. inkukhu ethosiwe (2.97)
13. imiqulu (ithafa) (2.73)
14. i-popcorn (efakiwe) (2.64)
15. okusanhlamvu kwasekuseni (2.59)
16. uswidi we-gummy (2.57)
17. inyama yenyama (2.54)
18. ama-muffin (2.50)

Ukudla oku-18 okuluthayo kakhulu bekuvame ukucutshungulwa ukudla okunamafutha amaningi noshukela ongeziwe.

Ukudla okungu-17 okuncane okuluthayo

Ukudla okuluthayo okuncane kakhulu bekungukudla okuphelele, okungalungiswa.

1. ukhukhamba (1.53)
2. izaqathe (1.60)
3. ubhontshisi (awukho usoso) (1.63)
4. ama-apula (1.66)
5. Irayisi elinsundu (1.74)
6. i-broccoli (1.74)
7. ubhanana (1.77)
8. i-salmon (1.84)
9. ummbila (alikho ibhotela noma usawoti) (1.87)
10. ama-strawberry (1.88)
11. ibha yegranola (1.93)
12. amanzi (1.94)
13. ama-crackers (ithafa) (2.07)
14. ama-pretzels (2.13)
15. inkukhu yebele (2.16)
16. amaqanda (2.18)
17. amantongomane (2.47)

Ukudla okuluthayo okuncane kakhulu bekucishe kube konke, ukudla okungalungiswa.

Yini eyenza ukudla okungenamsoco kube umlutha?

Ukuziphatha kokulutha okufana nokulutha kubandakanya okungaphezulu kakhulu kokuntuleka kwamandla, njengoba kunezizathu zamakhemikhali ezenza abanye abantu balahlekelwe wukulawula ukusetshenziswa kwabo.

Lokhu kuziphatha kuye kwaxhunyaniswa kaningi nokudla okwenziwe, ikakhulukazi lokho okunoshukela owengeziwe kanye / noma amafutha (,,,).

Ukudla okusetshenzisiwe kuvame ukwenziwa ukuthi kube mnandi kakhulu ukuze kunambitheke ngempela kuhle.

Futhi ziqukethe inani eliphezulu lama-calories futhi zidala ukungalingani okukhulu koshukela egazini. Lezi yizinto ezaziwayo ezingadala ukufisa ukudla.

Kodwa-ke, okubambe iqhaza elikhulu ekuziphatheni okufana nokulutha kungumqondo womuntu.

Ingqondo yakho inesikhungo somvuzo esikhipha i-dopamine namanye amakhemikhali azizwa kahle lapho udla.

Lesi sikhungo semivuzo sichaza ukuthi kungani abantu abaningi bekujabulela ukudla. Kuqinisekisa ukuthi ukudla okwanele kuyadliwa ukuthola wonke amandla nezakhamzimba ezidingwa ngumzimba.

Ukudla ukudla okungenamsoco okusetshenzisiwe kukhipha inani elikhulu lamakhemikhali azizwa kahle, uma kuqhathaniswa nokudla okungalungisiwe. Lokhu kuveza umvuzo onamandla kakhulu ebuchosheni (,,).

Ubuchopho bese bufuna umvuzo owengeziwe ngokubanga izifiso zalokhu kudla okuzuzisa kakhulu. Lokhu kungaholela kumjikelezo ononya obizwa ngokuthi umlutha-njengokudla noma ukulutha kokudla (,).

Ukudla okusetshenzisiwe kungadala ukungalingani kukashukela egazini kanye nezifiso. Ukudla ukudla okungenamsoco kwenza nobuchopho bukhulule amakhemikhali azizwa kahle, angaholela ekuthandeni okungaphezulu.

Okubalulekile

Ukulutha kokudla nokuziphatha okufana nokulutha kungadala izinkinga ezinkulu, futhi ukudla okuthile kungenzeka kakhulu ukuthi kubangele.

Ukudla ukudla okubandakanya ukudla okuphelele, okuyisithako esisodwa kungasiza ekunciphiseni amathuba okuba umlutha wokudla.

Bakhipha inani elifanele lamakhemikhali azizwa kahle, ngenkathi kungavusi isifiso sokudla ngokweqile.

Qaphela ukuthi abaningi abanomlutha wokudla bazodinga usizo lokukunqoba. Ukusebenza nomelaphi kungabhekana nanoma yiziphi izingqinamba ezingokwengqondo ezinomthelela ekuluthweni kokudla, kuyilapho isazi sokudla okunempilo singaklama ukudla okungenakho ukudla okungenayo ngaphandle kokuncisha umzimba ukudla.

Inothi lomhleli: Le ngcezu yashicilelwa ekuqaleni ngo-Septhemba 3, 2017. Usuku lwayo lokushicilelwa lwamanje lukhombisa ukubuyekeza, okubandakanya ukubuyekezwa kwezokwelapha nguTimothy J. Legg, PhD, PsyD.