Ingabe Kufanele Ugweme Ngokuphelele Ukudla Okungenamsoco?

-Delile

• Ukudla okungenamsoco 101
• Ukudla okungenamsoco okuzifihlile
• Izimfanelo Zokulutha
• Okuhlotshaniswa Nokukhuluphala Nezinye Izifo Ezingamahlalakhona
• Ukukhuluphala ngokweqile
• Isifo senhliziyo
• Thayipha 2 Isifo Sikashukela
• I-Harms Yokuqaphelisisa Ukudla
• Konke ngokulinganisela?
• Ungakudla Kanjani Ukudla Okuncane Okungenamsoco
• Okusemqoka

Ukudla okungenamsoco kutholakala cishe yonke indawo.

Kuthengiswa ezitolo ezinkulu, ezitolo ezilula, ezindaweni zokusebenza, ezikoleni, nasemishinini yokuthengisa.

Ukutholakala kanye nokudla kokudla okungenamsoco kwenza kube nzima ukukhawulela noma ukugweme.

Ungahle uzibuze ukuthi ngabe kufanele uyibalekele ngandlela zonke noma ulandele imantra yokujabulela yonke into ngokulinganisela.

Le ndatshana ikutshela konke odinga ukukwazi ngokudla okungenamsoco nokuthi ngabe ukuziyeka ngokuphelele kungcono kunokwelashwa kwesinye isikhathi.

Ukudla okungenamsoco 101

Yize incazelo yawo wonke umuntu yokudla okungenamsoco ingahluka, abantu abaningi bayavuma ukuthi akuyona into enempilo kakhulu kuwe.

Lokhu kudla okusetshenzwe kakhulu kuqukethe inqwaba yama-calories - ikakhulukazi ngesimo samafutha noshukela - futhi amavithamini, amaminerali, noma i-fiber engelutho.

Izibonelo zifaka:

• isoda
• ama-chips
• uswidi
• amakhukhi
• ama-donuts
• ikhekhe
• amaqebelengwane

Ngenkathi lezi zinto zivame ukufika engqondweni uma ucabanga ngokudla okungenamsoco, ezinye azikhonjwa kalula.

Ukudla okungenamsoco okuzifihlile

Ukudla okuningi okucatshangwa njengokuphilile kungukudla okungenamsoco okufihlekile.

Isibonelo, iziphuzo zezithelo zinikeza amavithamini namaminerali kepha futhi zingaba nenani elilinganayo likashukela namakhalori njenge-soda.

Abakhiqizi bemakethe yegranola nemigoqo yokudla kwasekuseni njengengenayo isiraphu yommbila ephezulu-fructose futhi igcwele okusanhlamvu okuphelele kwenhliziyo.

Noma kunjalo, le migoqo ingaqukatha ushukela owengeziwe - uma kungenjalo - kunebha yamaswidi.

Ngokufanayo, abakhiqizi bathengisa imikhiqizo engenalo i-gluten - efana namakhukhi, ukuxubana kwekhekhe, namachips - njengezinketho ezinempilo kunabalingani babo abaqukethe i-gluten, noma ngabe ukudla kokubili kungaba namaphrofayli afanayo okudla

Ngisho nemikhiqizo engenalo igluten ngokwemvelo njengamajusi athile, imigoqo yoshokholethi, nezinja ezishisayo kufakwa ilebula njenge- “gluten-free” ukuyenza ibonakale iphilile.

I-Gluten itholakala ngokuyinhloko kukolweni, irye, nebhali, futhi amaphesenti amancane kuphela wabantu bomhlaba okufanele agweme i-gluten ngezizathu zezokwelapha ().

Izibonelo ezingabonakala kalula zokudla okungenamsoco kufaka phakathi ama-chips, ama-donuts, amaswidi namakhukhi. Kodwa eminye imikhiqizo - njengeziphuzo zezemidlalo noma imishayo yokudla kwasekuseni - nayo ihlangabezana nokuhlukaniswa, njengoba inoshukela omningi nama-calories kodwa inezakhamzimba eziphansi.

Izimfanelo Zokulutha

Ukudla okungenamsoco kucatshangwa ukuthi kuyalutha.

Lezi zimfanelo eziluthayo zigxile kushukela namafutha ().

Ushukela ungashukumisa izindlela ezifanayo zokuvuza ubuchopho njengezidakamizwa ezinjenge-cocaine (,,).

Ngokuzimela, ushukela awukakhonjiswa ngokungaguquguquki njengomlutha ebantwini, kepha uma uhlanganiswa namafutha, inhlanganisela ingaba nzima ukumelana nayo (,,).

Ucwaningo lubona ukuthi inhlanganisela kashukela namafutha kuvame kakhulu ukuhlotshaniswa nezimpawu zokulutha - njengokuhoxa noma ukwehluleka ukulawula ukusetshenziswa - kunoshukela wedwa (,).

Ukubuyekezwa kwezifundo ezingama-52 kutholakale ukuthi ukudla okuhambisana kakhulu nezimpawu zokulutha kucutshungulwe kakhulu futhi bekuqukethe inani eliphakeme lamafutha nama-carbs acolisisiwe, njengoshukela ().

Lokho kusho ukuthi, ukusetshenziswa okuvamile noma okuphakathi kokudla okusetshenzwe kakhulu kunamandla okukhuthaza isikhungo somvuzo nokwakhiwa kwemikhuba ebuchosheni bakho okwandisa izifiso ().

Lokhu kungaholela ekusetshenzisweni ngokweqile kokudla okungenamsoco kanye nesikhathi, ukuzuza kwesisindo.

Kusenokuningi okufanele kufundwe ngokulutha kokudla, okuvame ukwanda kakhulu kubantu abakhuluphele ngokweqile noma abakhuluphele (,).

Ngokuzimela, ushukela namafutha akuboniswa ukuthi kunezimfanelo zokulutha, kodwa uma zihlangene, zingashukumisa isikhungo somvuzo ebuchosheni bakho esandisa izifiso zokudla okungenamsoco.

Okuhlotshaniswa Nokukhuluphala Nezinye Izifo Ezingamahlalakhona

Ukukhuluphala ngokweqile kuyisifo esiyinkimbinkimbi futhi esinezinto eziningi - ngaphandle kwesizathu esisodwa (,).

Lokho kusho ukuthi ukutholakala kalula, ukuthambeka okuphezulu, nezindleko eziphansi zokudla okungenamsoco kukholakala ukuthi kunomthelela omkhulu, kanye nezinye izimo ezinjengesifo senhliziyo nohlobo lwesifo sikashukela sohlobo lwesibili (,,).

Ukukhuluphala ngokweqile

Ukudla okungenamsoco kunenani eliphansi lokusutha, okusho ukuthi akugcwali kakhulu.

Ama-calories angamanzi - i-soda, iziphuzo zezemidlalo, namakhofi akhethekile - angesinye sezaphulamthetho esibi kakhulu njengoba engaletha amakhulu amakhalori ngaphandle kokuthinta isifiso sakho sokudla.

Ukubuyekezwa kwezifundo ezingama-32 kutholile ukuthi, kukho konke ukunikezwa kwesiphuzo esinoshukela esiphuziwe, abantu bathole amakhilogremu angu-0.25-0.5 (0.12-0.22 kg) ngaphezu konyaka owodwa ().

Yize kubonakala kungabalulekile, lokhu kungahambisana namakhilogremu amaningi ngokuhamba kweminyaka embalwa.

Okunye ukubuyekezwa kuqaphele imiphumela efanayo ephakamisa ukuthi ukudla okungenamsoco - ikakhulukazi iziphuzo ezinoshukela - kuhlotshaniswa kakhulu nokuzuza kwesisindo ezinganeni nakubantu abadala (,,,).

Isifo senhliziyo

Isifo senhliziyo siyimbangela ehamba phambili yokufa emhlabeni wonke.

Ukudla ushukela kungenye yezimbangela eziningana zalesi sifo.

Ushukela owengeziwe ukhonjisiwe ukukhulisa uhlobo oluthile lwamafutha egazini lakho - okuthiwa i-triglycerides - futhi wandise umfutho wegazi, zombili okuyizinto eziyingozi enkulu yesifo senhliziyo (,).

Ukudla njalo ukudla okusheshayo kutholakele nokwandisa ama-triglycerides futhi kwehlise ne-cholesterol ye-HDL (okuhle) - enye into ebangela isifo senhliziyo ().

Thayipha 2 Isifo Sikashukela

Uhlobo lwesibili sikashukela lwenzeka lapho umzimba wakho ungazweli emiphumeleni ye-insulin, i-hormone eyehlisa ushukela wegazi.

Amafutha omzimba amaningi, umfutho wegazi ophakeme, i-cholesterol ephansi ye-HDL (enhle), nomlando wesifo senhliziyo noma isifo sohlangothi yizinto eziholela engcupheni yesifo sikashukela sohlobo 2 ().

Ukusetshenziswa kokudla okungenamsoco kuhlotshaniswa namafutha omzimba amaningi, umfutho wegazi ophakeme, ne-cholesterol ephansi ye-HDL - konke lokhu kukhulisa ubungozi bohlobo lwesifo sikashukela sohlobo 2 (,,,).

Yize kungenasizathu esisodwa sokwanda kwamazinga okukhuluphala nezifo ezingalapheki esingasungulwa, ukufinyelela okulula kanye nezindleko eziphansi nokudla okuphezulu kokudla okungenamsoco kunomthelela omkhulu.

I-Harms Yokuqaphelisisa Ukudla

Yize kubalulekile ukwazi ukuthi ikuphi ukudla okungaba nomthelela empilweni engeyinhle nasekuzuzeni isisindo, ukuhlala ucabanga ngokweqile ngokudla akunampilo.

Ukuhlukanisa ukudla njengokuhlanzekile noma okungcolile, noma okuhle noma okubi, kungaholela ekutheni wakhe ubuhlobo obungenampilo nokudla.

Ucwaningo oluthile luthole ukuthi ukulandela indlela eqinile, engenzi lutho ekudleni kuhlotshaniswa nokudla ngokweqile nokuzuza kwesisindo ().

Ngamanye amagama, abantu abazinqande baba nesikhathi esinzima sokugcina isisindo esinempilo uma kuqhathaniswa nalabo ababekwazi ukuguquguquka lapho bekhetha ukudla.

Olunye ucwaningo luthi ukudla ngendlela eqinile kuxhunyaniswe nezimpawu zokudla okungalungile, ukukhathazeka nokudangala ().

Ngaphezu kwalokho, abantu abadle ngokweqile ngezimpelasonto bebekwazi kakhulu ukukhulisa isisindo sabo ngonyaka owodwa, kunalabo abadle ukudla okuqinile kakhulu ngezimpelasonto ().

Lezi zifundo ziphakamisa ukuthi ukudla okuqinile ngokweqile okususa ngokuphelele ukwelashwa okuvela ngezikhathi ezithile kungagcini nje ngokuvimbela imizamo yokwehlisa isisindo kodwa futhi kuthinte nempilo kabi.

Lokho kusho, abantu abaningi ngokuya bathatha indlela eguquguqukayo yokudla.

Usebenzisa le ndlela, ama-calories angu-80-90% kufanele aqhamuke ekudleni okuphekiwe nokwenziwe kancane. Ama-10-20% asele kufanele aqhamuke kunoma yini oyithandayo - kungaba u-ayisikhilimu, ikhekhe, noma ibha yoshokoledi.

Le ndlela futhi ikuvumela ukuthi uthokozele amaholide, imicimbi ekhethekile, noma ukuzijabulisa ngaphandle kokucabanga ukuthi uzokwazi yini ukudla ukudla okutholakalayo ().

Ukuhlala ucinga ngokweqile ngokudla - okuvame ukuhlotshaniswa nokudla okuqinile - akulutho ekunciphiseni isisindo futhi kungaholela ebudlelwaneni obungenampilo nokudla.

Konke ngokulinganisela?

Konke ngokulinganisela kuyiseluleko esijwayelekile uma kukhulunywa ngokudla okungenamsoco.

Ukudla okokuphatha okuthandayo ngokulinganisela kungakusiza unamathele ekudleni kwakho (ikakhulukazi isikhathi eside), ujabulele amaholide neminye imicimbi ekhethekile, futhi ugweme ukukhathazeka okungenampilo ngokudla.

Ngaphandle kwalokho, ukuyeka ngokuphelele ukudla okungenamsoco akukhona okusimeme, okujabulisayo, noma okunenzuzo empilweni yakho.

Kepha akukhona konke ukudla okungathokozelwa ngokulinganisela ngabantu bonke.

Abanye banokuthambekela kokudla ngokweqile baze bazizwe bengagcwele kahle. Lokhu yilokho okwaziwa njengokudla ngokweqile.

Ukudla ngokweqile kuvame ukulandelwa yimizwa yokulahlekelwa ukulawula kanye nemizwa nemizwa engathandeki ().

Izimbangela ezahlukahlukene ezingokomzwelo noma zebhayoloji - njengokucindezeleka, ukukhathazeka, noma indlala - ziyaziwa ngokudala iziqephu zokudla ngokweqile, kepha ukudla okuthile nakho kungasebenza njenge-trigger (,,).

Obunye ubufakazi busikisela ukuthi ukudla okuthile - i-pizza, u-ayisikhilimu, noma amakhukhi, ngokwesibonelo - kungadala le mpendulo, okuholele esiqeshini sokubheja. Kodwa-ke, ucwaningo kule ndawo luyashoda (,).

Lokho kusho ukuthi, uma unenkinga yokudla ngokweqile, kungaba ngcono ukukhuluma nochwepheshe wezokunakekelwa kwempilo noma umeluleki wakho kuqala ukuze unqume ukuthi kungcono yini ukukugwema ngokuphelele ukudla okuqala kunokuba ube nakho ngokulinganisela.

Uma unenkinga yokudla ngokweqile, khuluma nodokotela wakho noma omunye uchwepheshe wezokunakekelwa kwezempilo ukuze anqume indlela engcono yokugwema izimbangela zokudla okungenamsoco.

Ungakudla Kanjani Ukudla Okuncane Okungenamsoco

Nazi izindlela ezimbalwa onganciphisa ngazo ukudla kwakho okungenamsoco.

Okokuqala, zama ukuyishiya eshalofini lesitolo. Ukungabi nayo endlini yakho kususa isilingo ngokuphelele.

Okwesibili, gwema ukudla amachips noma okunye ukudla okulula ngaphandle kwesikhwama. Esikhundleni salokho, beka inani elincane esitsheni futhi ujabulele.

Futhi, shintsha ukudla kwakho okungenamsoco ngokukhetha okunempilo. Gcwalisa:

• Izithelo: ama-apula, ubhanana, amawolintshi, namajikijolo
• Imifino: imifino enamaqabunga, upelepele, i-broccoli, ne-cauliflower
• Izinhlamvu eziphelele nezitashi: i-oats, irayisi elinsundu, i-quinoa, namazambane
• Imbewu namantongomane: ama-alimondi, ama-walnuts, nembewu ye-sunflower
• Imidumba: ubhontshisi, uphizi, nodali
• Imithombo yamaprotheni enempilo: inhlanzi, i-shellfish, i-tofu, i-steak, nezinkukhu
• Ubisi: I-yogurt yamaGrikhi, ushizi, nemikhiqizo yobisi ebilisiwe njenge-kefir
• Amafutha aphilile: uwoyela womnqumo, ama-nut butter, ukwatapheya nokakhukhunathi
• Iziphuzo ezinempilo: amanzi, amanzi akhazimulayo, itiye eliluhlaza, netiye zamakhambi

Khumbula ukuthi kuhle ukusebenzisa izinguquko ezincane ngokuhamba kwesikhathi ukuqinisekisa imiphumela ehlala njalo.

Ungakunciphisa ukusetshenziswa kwakho kokudla okungenamsoco ngokukushiya eshalofini, ujwayeze ukulawula ingxenye, futhi ungeze ukudla okunempilo kokudla kwakho.

Okusemqoka

Ukudla okungenamsoco kunama-kilojoule amaningi, ushukela namafutha, kepha akunazo izakhamzimba ezibalulekile njenge-fiber, amavithamini, namaminerali.

Bacatshangwa ukuthi bayingxenye ebalulekile kulo bhubhane lokukhuluphala kanye nesici sokushayela ekwakhiweni kwezifo ezithile ezingamahlalakhona.

Ukuhlanganiswa kwamafutha noshukela kwenza ukudla okungenamsoco kube umlutha futhi kube lula ukudlula ngokweqile.

Noma kunjalo, ukuzigwema ngokuphelele kungenzeka kungazuzisi. Ukujabulela ukwelashwa okuthandayo kwesinye isikhathi kuyindlela enempilo futhi eqhubekayo kubantu abaningi.

Uma ukhathazekile ngokudla okuqala, khuluma nesazi sezempilo.