Ingabe Imihlahlandlela Yethu Yokudla Isiphelelwe yisikhathi?

-Delile

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Uma udla noma uzama ukuthuthukisa impilo yakho ngokudla okunomsoco, uchitha isikhathi esiningi ubuka izinombolo ezisezinhlangothini zamabhokisi, amathini namaphakeji okudla. Futhi yize kube nezingxoxo eziningi mayelana nokuthi amalebula amasha nathuthukisiwe okunomsoco wokudla azobukeka kanjani lapho eza kuthinta ngo-2016 noma kunjalo, akukaze kube nezingxoxo eziningi mayelana nokuthi izinombolo zangempela ebhokisini-nsuku zonke values, ngokususelwa kwizibonelelo zokudla ezinconyiwe (i-RDA) zezinto ezifana nama-calories, amafutha, amaprotheni, ama-carbohydrate, kanye nezakhamzimba ezahlukahlukene kanye namavithamini-adinga ukuvuselelwa nawo.

Yini Ongayilindela Kumalebula Okudla Okusha

Ngakho-ke ingabe izinombolo ozifundayo zingeza ekudleni okunempilo? IFood and Nutrition Board, eyingxenye yeNational Academy of Sciences 'Institute of Medicine kanye nomzimba obhekele ukudala lezi zimiso, ithi yebo. Yize izinombolo eziningi ezisetshenzisiwe zafakwa noma ngaphambi konyaka we-1993, ngenkathi kwethulwa amalebula okudla, amanani asesezingeni elifanele lesilinganiso sansuku zonke sokudla okwanele ukuhlangabezana nezidingo zomsoco ezingamaphesenti angama-97 kuye kwangama-98 abantu abaphilile.

Lezi zinombolo, yiqiniso, ukuziphendukela kwemvelo. Ibhodi libuyekeza ama-RDA njalo eminyakeni emihlanu kuya kweyi-10, futhi phakathi kokubuyekezwa ucwaningo lwakamuva lokudla okunomsoco lungaphansi kokubuyekezwa njalo. Lokho kusho ukuthi izinkulungwane zezifundo zezilwane nabantu ziyathungathwa ukuze kuqinisekiswe ukuthi amanani aphakanyisiwe asabambelele ocwaningweni lwakamuva. Ngoba lezi zinombolo zakhiwe kusuka kwisayensi kusukela ekuqaleni, ngokujwayelekile ungalindela ushintsho oluncane kunezikhulu. Isibonelo, isiphakamiso esisodwa samalebula amasha ukwehlisa isibonelelo se-sodium kusuka ku-2,400 milligrams (mg) ngosuku kuya ku-2,300 mg / ngosuku nokufaka kuhlu inani likashukela abengeziwe emsebenzini ngamunye.

Indlela elula yokunciphisa ushukela

Vele, zonke izinombolo ozifundayo kufanele zithathwe okusanhlamvu noma usawoti. (Noma mhlawumbe isihlabathi, ucabanga ukuthi isimo samanje sikuphi nge-sodium). Yize abantu ababili abalandela ukudla okungama-khalori ayizinkulungwane ezimbili ngokujwayelekile bazoba nezidingo ezifanayo ngokuya ngamaphesenti wamafutha, amaprotheni, ama-carbs, kanye nefayibha abazofuna ukuzithatha, ayikho imizimba emibili noma ukudla okufana ngokufanayo. Uma ugijima noma wenza i-yoga eshisayo eningi, ungase udinge i-sodium eyengeziwe esikhundleni saleyo elahlekile ngenxa yokujuluka. Uma usebenza ukwandisa isisindo semisipha, amaprotheni ayisakhi somzimba esiyisihluthulelo. Uma uhlala e-Alaska, ungase udinge uvithamini D owengeziwe kunomuntu ohlala eHawaii enelanga.

Ukudla Okungcono Ukudla Ngaphambi Nangemva Kokuzivocavoca

Izibonelelo zokudla ezinconyiwe yilezi: Izincomo. Izinombolo ezibekiwe zingamanani ososayensi abawatholile avimbela ukushoda kwezakhi zomzimba kanye nokuchayeka ngokweqile. Ngakho-ke ngenkathi ukulandela lezi zinombolo kuzokusiza ukuthi ugweme ubuthi be-scurvy kanye ne-vitamin A, akuzona kuphela iziqondiso okufanele uzicabangele lapho uhlela ukudla kwakho. Izinto ezifana neminyaka, ubulili, ileveli yomsebenzi, kanye nalapho uhlala khona kungaba nomthelela ekudleni okuhamba phambili komzimba wakho nezinjongo zakho. Ukuze uthole usizo lokuhlelela kahle uhlelo lokudla, hlangana nengcwethi yokudla ebhalisiwe engenza kangcono uhlelo lwakho lokudla.

nguMary Hartley, R.D., weDietsinReview.com

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