Ingabe Ukudla Ngokushesha Kukwenza Uzuze Isisindo Esengeziwe?

-Delile

• Kungakwenza udle ngokweqile
• Kuxhunyaniswe nengozi eyengeziwe yokukhuluphala
• Kungaholela kwezinye izinkinga zempilo
• Ungakubambezela kanjani ukudla kwakho
• Okubalulekile

Abantu abaningi badla ukudla kwabo ngokushesha nangokungacabangi.

Kuwumkhuba omubi kakhulu ongaholela ekudleni ngokweqile, ekutholeni isisindo, nasekukhuluphaleni ngokweqile.

Lo mbhalo uchaza ukuthi kungani ukudla ngokushesha kungaba enye yezinto ezihola phambili zokuthola isisindo.

Kungakwenza udle ngokweqile

Ezweni lanamuhla elimatasa, abantu bavame ukudla ngokushesha futhi ngokushesha.

Kodwa-ke, ubuchopho bakho budinga isikhathi sokucubungula amasiginali wokugcwala ().

Eqinisweni, kungathatha imizuzu engafinyelela kwengama-20 ngaphambi kokuba ingqondo yakho ibone ukuthi usuthi.

Uma udla ngokushesha, kulula kakhulu ukudla ukudla okuningi kakhulu kunalokho okudingwa ngumzimba wakho. Ngokuhamba kwesikhathi, ukudla ngokweqile kwekhalori kungaholela ekutholeni isisindo.

Ucwaningo olulodwa ezinganeni lwathola ukuthi ama-60% alabo abadla ngokushesha baphinde badlulele. Abadla ngokushesha bebephinde babe namathuba ama-3 okusinda ngokweqile ().

Kuthatha ubuchopho bakho cishe imizuzu engama-20 ukubona ukuthi usudle ngokwanele. Ukuba ngumuntu odla ngokushesha kuhlotshaniswa nokudla ngokweqile.

Kuxhunyaniswe nengozi eyengeziwe yokukhuluphala

Ukukhuluphala ngokweqile kungenye yezinkinga ezinkulu zezempilo emhlabeni jikelele. Yisifo esiyinkimbinkimbi esingabangelwa nje ukungondleki kahle, ukungasebenzi, noma ukungabi namandla okuzimisela.

Eqinisweni, izici eziyinkimbinkimbi zemvelo nezindlela zokuphila ziyadlala ().

Isibonelo, ukudla okusheshayo kufundwe njengengozi engaba yingozi yokukhuluphala ngokweqile nokukhuluphala (,,,,).

Ukubuyekezwa kwakamuva nje kwezifundo ezingama-23 kutholakale ukuthi abadla ngokushesha bebenamathuba aphindwe kabili okuba abakhuluphele, uma kuqhathaniswa nabadla kancane ().

Ukudla okusheshayo kuhlotshaniswa nesisindo somzimba ngokweqile. Eqinisweni, abantu abadla ngokushesha bangaba namathuba aphindwe kabili okuba abakhuluphele uma kuqhathaniswa nalabo abadla kancane.

Kungaholela kwezinye izinkinga zempilo

Ukudla ngokushesha akugcini ngokwandisa ubungozi bokukhuluphala ngokweqile nokukhuluphala, kuxhumene nezinye izinkinga zezempilo, kufaka phakathi:

• Ukumelana ne-insulin. Ukudla ngokushesha kakhulu kuxhunyaniswa nengozi ephezulu yokumelana ne-insulin, ebonakala ngoshukela wegazi ophakeme namazinga e-insulin. Kuyisici sesifo sikashukela sohlobo 2 kanye ne-metabolic syndrome (,,).
• Thayipha isifo sikashukela sesi-2. Ukudla ngokushesha kuhlotshaniswe nengozi ephezulu yohlobo lwesifo sikashukela sohlobo 2. Olunye ucwaningo luthole ukuthi abantu abadla ngokushesha banamathuba aphindwe ama-2,5 okuthola lesi sifo uma kuqhathaniswa nalabo abadla kancane (,).
• I-Metabolic syndrome. Ukudla okusheshayo nokuzuza kwesisindo okuhambisanayo kungakhuphula ubungozi besifo se-metabolic, iqembu lezinto ezinobungozi ezingakhuphula ubungozi besifo sikashukela nesenhliziyo (,).
• Ukugaya kabi. Abadla ngokushesha bavame ukubika ukugayeka komgogodla njengomphumela wokudla ngokushesha okukhulu. Bangathatha ukuluma okukhulu futhi bahlafune ukudla kwabo okuncane, okungathinta ukugaya.
• Ukwaneliseka okuphansi. Abadla ngokushesha bavame ukukala ukudla kwabo njengokungajabulisi kangako, uma kuqhathaniswa nabadla kancane. Lokhu kungahle kungabi yinkinga yezempilo ngasese kodwa kubalulekile noma kunjalo ().

Ukudla ngokushesha kungakhuphula ubungozi besifo sikashukela sohlobo 2, ukumelana ne-insulin kanye nesifo se-metabolic syndrome. Kungase futhi kuholele ekugayweni kahle futhi kwehlise ukujabulela kwakho ukudla.

Ungakubambezela kanjani ukudla kwakho

Ukudla kancane kunganikeza izinzuzo ezahlukahlukene zezempilo.

Kungakhuphula amazinga akho ama-hormone agcwele, kukusize uzizwe waneliseke ngokwengeziwe, futhi kunciphise ukudla kwakho ikhalori (,).

Iphinde ithuthukise ukugaya ukudla kwakho nokujabulela ukudla.

Uma ufuna ukudla kancane, nazi izindlela ezimbalwa ongazama ngazo:

• Ungadli phambi kwezikrini. Ukudla phambi kwe-TV, ikhompyutha, i-smartphone, noma enye into kungakwenza udle ngokushesha futhi ungacabangi. Kungakwenza futhi ulahlekelwe ithrekhi yokuthi udle okungakanani.
• Beka imfoloko yakho phakathi komlomo ngamunye. Lokhu kukusiza wehlise ijubane futhi ujabulele ukuluma ngakunye ngaphezulu.
• Ungalambi kakhulu. Gwema ukulamba kakhulu phakathi kokudla. Kungakwenza udle ngokushesha okukhulu futhi uthathe izinqumo zokudla ezingezinhle. Gcina ukudla okulula okunempilo ukuze uvikele lokhu ukuthi kungenzeki.
• Sip emanzini. Ukuphuza amanzi ngesikhathi sakho sokudla kuzokusiza uzizwe ugcwele futhi kukukhuthaze ukuthi wehlise ijubane.
• Uhlafune kahle. Hlafuna ukudla kwakho kaningi ngaphambi kokukugwinya. Kungasiza ukubala ukuthi uhlafuna kangaki ukuluma ngakunye. Lwela ukuhlafuna umlomo ngamunye wokudla izikhathi ezingama-20-30.
• Yidla ukudla okune-fiber eningi. Ukudla okunefayibha ephezulu njengezithelo nemifino akugcini ngokugcwalisa kakhulu kepha futhi kuthatha isikhathi eside ukuhlafuna.
• Thatha ukulunywa okuncane. Ukuthatha ukuluma okuncane kungakusiza wehlise ijubane lakho lokudla futhi wenze ukudla kwakho kuhlale isikhathi eside.
• Yidla ngokucophelela. Ukudla ngengqondo kuyithuluzi elinamandla. Isisekelo esiyisisekelo sayo ukunaka ukudla okudlayo. Ezinye izivivinyo ezingenhla zenziwa ekudleni okucabangayo.

Njengayo yonke imikhuba emisha, ukudla kancane kuthatha umkhuba nokubekezela. Qala ngesinye sezeluleko ezingenhla bese uthuthukisa umkhuba ukusuka lapho.

Amasu okudla kancane ahlanganisa ukuhlafuna okuningi, ukuphuza amanzi amaningi, ukudla ngaphandle kweziphazamiso, nokugwema indlala enkulu.

Okubalulekile

Ukudla ngokushesha kuwumkhuba ovamile ezweni lanamuhla elisheshayo.

Yize ingakongela imizuzu embalwa ngesikhathi sokudla, ikwandisa nobungozi bezinkinga ezahlukahlukene zezempilo, kufaka phakathi ukukhuluphala kanye nohlobo lwesifo sikashukela sohlobo lwesibili.

Uma ukunciphisa isisindo sakho kungumgomo wakho, ukudla ngokushesha kungavimbela intuthuko yakho.

Ukudla kancane, ngakolunye uhlangothi, kunganikeza izinzuzo ezinamandla - ngakho-ke yehlisa ijubane futhi unambithe ukuluma ngakunye.