Ngabe 'Izidlo' Ziyakwenza Ukhuluphele Ngempela?

-Delile

• Ukudla kanye nomzimba womzimba
• Imboni yokudla eyizigidigidi
• Ukudla kwesisindo amazinga okuphumelela
• Ukudla okungapheli nokuzuza kwesisindo
• Ezinye izindlela zokunciphisa umzimba ezisebenza ngempela
• Gxila ekukhetheni okunempilo nokudla okunengqondo
• Vocavoca umzimba njalo
• Yamukela ukuthi ukufeza isisindo sakho 'esifanele' kungenzeka kungenzeki
• Okubalulekile

Ukudla kuyimboni yomhlaba wonke eyizigidigidi zamarandi.

Kodwa-ke, abukho ubufakazi bokuthi abantu baba mancane ngenxa yalokho.

Eqinisweni, okuphambene kubonakala kuyiqiniso. Ukukhuluphala sekufinyelele ezingeni lomqedazwe emhlabeni jikelele.

Cishe i-13% yabantu abadala emhlabeni banokukhuluphala, futhi leli nani lenyuka laya ku-35% e-United States (,).

Kuyathakazelisa ukuthi kunobunye ubufakazi bokuthi ukudla okunciphisa umzimba akusebenzi esikhathini eside futhi empeleni kungaholela ekutholeni isisindo.

Ukudla kanye nomzimba womzimba

Njengoba ubhadane lokukhuluphala luqhubeka lukhula, abantu abaningi baphendukela ekudleni okuvinjelwe amakhalori ngemizamo yokwehlisa isisindo.

Kodwa-ke, abantu abanokukhuluphala akubona bodwa abadlayo. Ukwehlisa isisindo kuyinto ebaluleke kakhulu kubantu abaningi abanesisindo esincane noma abakhuluphele kancane, ikakhulukazi abesifazane.

Abaphenyi abaningi bakholelwa ukuthi lokhu kuhlobene nokuba nesithombe somzimba esingesihle, okwenziwa kubi kakhulu ngokuvezwa njalo kwabezindaba kumamodeli amancane, osaziwayo, nabasubathi (,).

Isifiso sokuba mncane singaqala zisuka nje ebangeni lesikole. Kokunye ukuhlola, amantombazane angaphezu kuka-50% aneminyaka engu-6-8 anesisindo esincane athi isisindo sawo esikahle sasiphansi kunesisindo sangempela saso ().

Izinkolelo zamantombazane mayelana nokudla kanye nesisindo kuvame ukufundwa komama babo.

Kwesinye isifundo, omama abangama-90% babike ukuthi babedlile muva nje. Imiphumela yocwaningo ikhombise ukuthi amadodakazi aneminyaka engu-5 omama abadlayo anamathuba aphindwe kabili okuba nemicabango ngokudla, uma kuqhathaniswa namadodakazi omama abangadli ().

Isifiso sokuzaca sivame kakhulu kwabesifazane futhi singaqala kusukela eminyakeni engu-5 ubudala. Ukuqwashisa kusenesikhathi ngokudla ngokweqile ngokuvamile kubangelwa indlela umama adla ngayo.

Imboni yokudla eyizigidigidi

Ukwehlisa isisindo ibhizinisi elikhulu emhlabeni wonke.

Ku-2015, kwalinganiselwa ukuthi izinhlelo zokwehlisa isisindo, imikhiqizo, kanye nezinye izindlela zokwelapha zikhiqize inzuzo engaphezu kwamaRandi ayizigidi eziyizinkulungwane ezingama-150 e-United States naseYurophu zihlangene ().

Imakethe yokwehlisa isisindo emhlabeni wonke kulindeleke ukuthi ifinyelele ku- $ 246 billion ngo-2022 ().

Akumangalisi ukuthi izinhlelo zokwehlisa isisindo zingabiza kakhulu kumuntu ofuna ukwehla ngaphezu kwamakhilogremu ambalwa.

Olunye ucwaningo luthole ukuthi izindleko ezijwayelekile zokwehlisa amakhilogremu ayi-11 (5 kg) zisukela ku- $ 755 yohlelo lwe-Weight Watchers ziye ku- $ 2,730 ye-orlistat yemithi ().

Ngaphezu kwalokho, iningi labantu liya ekudleni okuningi ngesikhathi sokuphila kwabo.

Lapho le mizamo eminingi icatshangelwa, abanye abantu bagcina besebenzisa izinkulungwane zamaRandi befuna ukuncipha, imvamisa ngaphandle kwempumelelo yesikhathi eside.

Imboni yokudla ikhiqiza izigidigidi zamaRandi minyaka yonke futhi kulindeleke ukuthi iqhubeke nokukhula ngenxa yesifiso sabantu sokunciphisa umzimba.

Ukudla kwesisindo amazinga okuphumelela

Ngeshwa, izidlo zokunciphisa umzimba zinerekhodi elidumazayo.

Kokunye ukuhlola, eminyakeni eyi-3 ngemuva kokuba ababambiqhaza bephothule uhlelo lokwehlisa isisindo, yi-12% kuphela ebigcine okungenani i-75% yesisindo abebesilahlile, kuyilapho ama-40% ebuye nesisindo esengeziwe kunaleso abebelahlekelwe ngaso ekuqaleni ().

Olunye ucwaningo luthole ukuthi ngemuva kweminyaka emihlanu iqembu labesifazane lancipha ngesikhathi sohlelo lwezinyanga eziyisithupha lokunciphisa isisindo, balinganisa amakhilogremu ayi-7.9 (3.6 kg) Okuningi kunesisindo sabo sokuqala ngokwesilinganiso ().

Kodwa-ke, olunye ucwaningo luthole ukuthi abantu abayi-19% kuphela abakwazi ukugcina ukwehla kwesisindo ngo-10% iminyaka engu-5 ().

Kubuye kubonakale ukuthi ukubuyiswa kwesisindo kwenzeka kungakhathalekile ukuthi hlobo luni lokudla okusetshenziselwa ukwehlisa isisindo, noma ngabe okunye ukudla kuxhunywe ekubuyiseleni okuncane kunezinye.

Isibonelo, ocwaningweni lokuqhathanisa ukudla okuthathu, abantu abalandela ukudla okuphezulu emafutheni e-monounsaturated baphinde bathola isisindo esincane kunalabo abalandela amafutha aphansi noma ukulawula ukudla ().

Iqembu labaphenyi elibuyekeze ucwaningo lwe-14 lokwehlisa isisindo lakhombisa ukuthi ezimweni eziningi, ukubuyela emuva kungaba ngaphezulu kunokubikiwe ngoba amanani okulandelela aphansi kakhulu futhi izisindo zivame ukuzibika ngocingo noma ngeposi ().

Ucwaningo lukhombisa ukuthi iningi labantu lizobuya nesisindo esilahlekile ngenkathi linciphisa ukudla futhi lizogcina selinesisindo esengeziwe kunangaphambili.

Yize iphesenti elincane labantu likwazi ukwehlisa isisindo futhi lisigcine, abantu abaningi babuyisa konke noma ingxenye yesisindo abasilahlile, kanti abanye bazuza kakhulu.

Ukudla okungapheli nokuzuza kwesisindo

Ucwaningo lukhombisa ukuthi kunokuba kufinyelelwe ekunciphiseni isisindo, abantu abaningi abahlala bedla ngokudla bagcina bezuza isisindo esikhathini eside esizayo.

Ukubuyekezwa kuka-2013 kutholile ukuthi ezifundweni eziyi-15 kwezingama-20 zabantu abangenakho ukukhuluphala, isimilo sakamuva sokudla ngendlela yokudla sibikezela ukuzuza ngokuhamba kwesikhathi ().

Isici esisodwa esinikela ekubuyiseleni kubantu abanesisindo esincane ukukhuphuka kwamahomoni esifiso sokudla.

Umzimba wakho uphakamisa ukukhiqizwa kwawo kwala mahomoni alambisa indlala lapho ezwa ukuthi ulahlekelwe ngamanoni kanye nemisipha ().

Ngaphezu kwalokho, ukuvinjelwa kwekhalori nokulahleka kwesisindo semisipha kungadala ukuthi umzimba wakho wehle kancane, okwenza kube lula ukubuyisa isisindo uma usubuyele kuphethini yakho ejwayelekile yokudla.

Kokunye ukuhlola, lapho amadoda anesisindo esincane elandela ukudla okunikeza ama-50% wezidingo zawo zekhalori amaviki ama-3, aqala ukushisa ama-calories ambalwa angama-255 usuku ngalunye ().

Abesifazane abaningi baqala ukudla ekudleni kwasebusheni babo noma eminyakeni eyishumi nambili.

Ucwaningo oluningi lukhombisa ukuthi ukudla emzimbeni ngesikhathi sobusha kuhlotshaniswa nengozi eyengeziwe yokuthola ukukhuluphala ngokweqile, ukukhuluphala ngokweqile, noma ukudla okungahambi kahle esikhathini esizayo ().

Ucwaningo lwango-2003 lwathola ukuthi intsha eyadla yayinamathuba aphindwe kabili okuba nesisindo esikhulu kunentsha engadli umzimba, kungakhathalekile ukuthi isisindo sayo sokuqala ().

Yize ufuzo ludlala indima enkulu ekuzuzeni isisindo, ucwaningo lwamawele afanayo lukhombisile ukuthi indlela yokudla kungabalulekile (()).

Ocwaningweni lwaseFinland olulandele amasethi amawele angama-2 000 ngaphezulu kweminyaka eyishumi, iwele elibike ukuthi ukudla kancane noma isikhathi esisodwa beliphindwe kabili ukukhuluphala uma kuqhathaniswa newele lalo elingadli. Futhi, ingozi inyuke ngemizamo eyengeziwe yokudla ().

Kodwa-ke, khumbula ukuthi lezi zifundo zokubheka azifakazeli ukuthi ukudla ngendlela efanele kubangela ukuzuza kwesisindo.

Abantu abavame ukukhuluphala maningi amathuba okuthi badle ukudla, okungahle kube yisizathu esenza ukuthi indlela oziphatha ngayo idliwe nengozi eyengeziwe yokuthola isisindo nokuthuthukisa ukukhuluphala.

Esikhundleni sokukhiqiza ukwehla kwesisindo okuhlala njalo, ukudla phakathi kwabantu abangenakho ukukhuluphala kuhlotshaniswa nengozi eyengeziwe yokuthola isisindo nokuthuthukisa ukukhuluphala ngokuhamba kwesikhathi.

Ezinye izindlela zokunciphisa umzimba ezisebenza ngempela

Ngenhlanhla, kunezinye izindlela zokudla okunikeza ithuba elingcono lokugwema noma lokuguqula ukuzuza kwesisindo.

Gxila ekukhetheni okunempilo nokudla okunengqondo

Zama ukususa ukugxila kokucabanga kokudla kunokudla ngendlela ethuthukisa impilo yakho.

Ukuqala, khetha ukudla okunomsoco okukugcina unelisekile futhi okuvumela ukuthi ugcine amazinga wamandla amahle ukuze uzizwe ungcono kakhulu.

Ukudla ngokucophelela elinye isu eliwusizo. Ukunciphisa ijubane, ukwazisa isipiliyoni sokudla, nokulalela ukulamba nokugcwala komzimba wakho kungathuthukisa ubudlelwane bakho nokudla futhi kungaholela ekunciphiseni isisindo (,,).

Vocavoca umzimba njalo

Ukuzivocavoca umzimba kunganciphisa ukucindezeleka futhi kuthuthukise impilo yakho yonke nomuzwa wokuphila kahle.

Ucwaningo luphakamisa ukuthi okungenani imizuzu engama-30 yokuzivocavoca nsuku zonke inenzuzo enkulu ekugcineni kwesisindo (,).

Indlela enhle kakhulu yokuzivocavoca yinto oyithandayo futhi ongazibophezela ngayo ekwenzeni isikhathi eside.

Yamukela ukuthi ukufeza isisindo sakho 'esifanele' kungenzeka kungenzeki

Inkomba yomzimba (BMI) isilinganiso sesisindo sakho ngamakhilogremu ahlukaniswe yisikwele sokuphakama kwakho ngamamitha. Kuvame ukusetshenziselwa ukusiza abantu ukuthi banqume ububanzi babo besisindo esinempilo.

Abaphenyi baphonsele inselelo usizo lwe-BMI ekubikezeleni ubungozi bezempilo, njengoba kungabheki ukwehluka kwesakhiwo samathambo, ubudala, ubulili, noma ubukhulu bemisipha, noma lapho kugcinwa khona amafutha omzimba womuntu ().

I-BMI ephakathi kuka-18.5 no-24.9 ihlukaniswa njengejwayelekile, kuyilapho i-BMI ephakathi kuka-25 no-29.9 ibhekwa njengokukhuluphala, kanti i-BMI engaphezulu kwengama-30 isho ukukhuluphala ngokweqile.

Kodwa-ke, kubalulekile ukuqaphela ukuthi ungaba nempilo noma ngabe ungekho esilinganisweni sakho esifanele. Abanye abantu bazizwa futhi benza kahle kakhulu ngesisindo esiphakeme kunalokho okubhekwa njenge-BMI ejwayelekile.

Yize izidlo eziningi zithembisa ukukusiza ukufeza "umzimba wakho wamaphupho," iqiniso ukuthi abanye abantu bamane nje abasikwe ukuthi babe mncane kakhulu.

Ucwaningo lukhombisa ukuthi ukulungela isisindo esizinzile kunempilo kunokulahlekelwa nokuthola isisindo ngemijikelezo ephindaphindwayo yokudla (,,).

Ukwamukela isisindo sakho samanje kungaholela ekwandeni kokuzethemba nokuzethemba komzimba, kanye nokugwema ukukhungatheka kwempilo yonke kokuzama ukufeza inhloso yesisindo engenakwenzeka (,).

Zama ukugxila ekubeni nempilo enhle kunokuphokophela isisindo “esifanele”. Vumela ukwehla kwesisindo kulandele njengomphumela ohlangothini wemvelo wendlela yokuphila enempilo.

Okubalulekile

Isifiso sokuzaca sivame ukuqala zisencane, ikakhulukazi emantombazaneni, futhi kungaholela ekudleni okungapheli nasemaphethini okudla anemingcele.

Lokhu kungenza okubi kunokulunga. Ngokuphikisana nombono odumile, izinguquko ezihlala njalo emikhubeni yokuphila ziyadingeka.

Ukwephula umjikelezo wokunciphisa umzimba kungakusiza ukuthi wakhe ubuhlobo obungcono nokudla futhi ugcine isisindo esinempilo esizinzile.