Imiphumela Yokudla Okusheshayo Emzimbeni

-Delile

• Umphumela ezinhlelweni zokugaya ukudla nezinhliziyo
• Ushukela namafutha
• Sodium
• Umphumela ohlelweni lokuphefumula
• Umphumela ohlelweni lwezinzwa oluphakathi
• Umphumela ohlelweni lokuzala
• Umphumela ohlelweni lwama-integumentary (isikhumba, izinwele, izipikili)
• Umphumela ohlelweni lwamathambo (amathambo)
• Imiphumela yokudla okusheshayo emphakathini

Ukuthandwa kokudla okusheshayo

Ukushayela nge-drive-thru noma ukungena endaweni yokudlela oyithandayo yokudla okusheshayo kwenzeka kaningi kunalokho abanye abangathanda ukukuvuma.

Ngokuya ngokuhlaziywa kwedatha yeFood Institute yedatha evela e-Bureau of Labor Statistics, izinkulungwane zeminyaka zizodwa zisebenzisa amaphesenti angama-45 amadola wesabelomali sabo ekudleni ngaphandle.

Uma kuqhathaniswa neminyaka engama-40 edlule, umndeni ojwayelekile waseMelika manje ususebenzisa ingxenye yesabelo-mali sawo sokudla ekudleni kwase-restaurant. Ngo-1977, ngaphansi kwamaphesenti angama-38 kuphela amabhajethi okudla komndeni asetshenziswa ekudleni ngaphandle kwekhaya.

Ngenkathi ubusuku obuthile bokudla okusheshayo bungeke bulimaze, umkhuba wokudla ngaphandle ungenza inombolo empilweni yakho. Funda ukuze ufunde ngemiphumela yokudla okusheshayo emzimbeni wakho.

Umphumela ezinhlelweni zokugaya ukudla nezinhliziyo

Ukudla okuningi okusheshayo, kufaka phakathi iziphuzo nezinhlangothi, kulayishwa ama-carbohydrate angenayo i-fiber encane.

Lapho uhlelo lwakho lokugaya ukudla ludiliza lokhu kudla, ama-carbs akhishwa njenge-glucose (ushukela) egazini lakho. Ngenxa yalokho, ushukela wegazi lakho uyanda.

Ama-pancreas akho aphendula ekukhuphukeni kwe-glucose ngokukhipha i-insulin. I-insulini ithutha ushukela emzimbeni wakho wonke uye kumaseli awudinga amandla. Njengoba umzimba wakho usebenzisa noma ugcina ushukela, ushukela wegazi lakho ubuyela kokujwayelekile.

Le nqubo kashukela wegazi ilawulwa kakhulu ngumzimba wakho, futhi inqobo nje uma unempilo, izitho zakho zingakwazi ukubamba kahle lezi zinhlayiya zikashukela.

Kepha ukudla njalo ama-carbs aphezulu kungaholela kuma-spikes aphindaphindiwe kushukela wakho wegazi.

Ngokuhamba kwesikhathi, la ma-spikes e-insulin angadala ukuthi impendulo yomzimba wakho ejwayelekile ye-insulini iyentekenteke. Lokhu kwandisa ubungozi bakho bokumelana ne-insulin, thayipha 2 isifo sikashukela, nokuzuza kwesisindo.

Ushukela namafutha

Ukudla okuningi okushesha ukudla kufake ushukela. Lokho akusho nje kuphela ukuthi amakhalori angeziwe, kepha futhi nokudla okuncane. I-American Heart Association (AHA) iphakamisa ukuthi kudliwe kuphela ama-calories ayi-100 kuye kwayi-150 kashukela owengeziwe ngosuku. Lokho cishe kungamathisipuni ayisithupha kuya kwayisishiyagalolunye.

Iziphuzo eziningi ezisheshayo zodwa ziphethe ngaphezu kwama-ounces ayi-12. Ikani lesoda engu-12-ounce liqukethe amathisipuni ayi-8 kashukela. Lokho kulingana nama-calories ayi-140, amagremu angama-39 kashukela, futhi akukho okunye.

Amafutha weTrans akhiqizwa amafutha adalwa ngesikhathi sokulungiswa kokudla. Kutholakala kakhulu ku-:

• ophaya othosiwe
• amaqebelengwane
• inhlama ye-pizza
• abaqaphi
• amakhukhi

Akukho manani we-trans fat alungile noma aphilile. Ukudla ukudla okuqukethe kungakhuphula i-LDL yakho (i-cholesterol engalungile), kwehlise i-HDL yakho (i-cholesterol enhle), futhi kwandise ingozi yokuba nohlobo 2 lwesifo sikashukela nesifo senhliziyo.

Izindawo zokudlela zingahlanganisa inkinga yokubalwa kwamakhalori. Kokunye ukuhlola, abantu abadla ezindaweni zokudlela abazibiza ngokuthi “zinempilo” basalinciphisile inani lama-calories esidlweni sabo ngamaphesenti angama-20.

Sodium

Ukuhlanganiswa kwamafutha, ushukela, ne-sodium eningi (usawoti) kungenza ukudla okusheshayo kube mnandi kwabanye abantu. Kepha ukudla okune-sodium eningi kungaholela ekugcinweni kwamanzi, yingakho ungazizwa ukhukhumele, uqunjelwe, noma uvuvukile ngemuva kokudla ukudla okusheshayo.

Ukudla okune-sodium eningi nakho kuyingozi kubantu abanezimo zomfutho wegazi. I-Sodium ingakhuphula umfutho wegazi futhi ifake ingcindezi enhliziyweni yakho nakuhlelo lwemithambo yegazi.

Ngokuya kocwaningo oluthile, cishe amaphesenti angama-90 abantu abadala abukela phansi ukuthi ingakanani i-sodium ekudleni kwabo okudla okusheshayo.

Ucwaningo luhlolisise abantu abadala abangama-993 kwatholakala ukuthi ukuqagela kwabo bekuphansi izikhathi eziyisithupha kunenani langempela (1,292 milligrams). Lokhu kusho ukuthi ukulinganiswa kwe-sodium kucishiwe ngaphezu kwe-1,000 mg.

Khumbula ukuthi i-AHA incoma ukuthi abantu abadala bangadli ngaphezu kwama-milligram angama-2,300 e-sodium ngosuku. Isidlo esisodwa sokudla okusheshayo singaba nengxenye yenani losuku lwakho.

Umphumela ohlelweni lokuphefumula

Ama-calories amaningi avela ekudleni okudla okusheshayo kungadala ukuzuza kwesisindo. Lokhu kungaholela ekukhuluphaleni ngokweqile.

Ukukhuluphala kwandisa ubungozi bezinkinga zokuphefumula, kufaka phakathi i-asthma nokuphefumula okuncane.

Amakhilogremu angeziwe angafaka ingcindezi enhliziyweni nasemaphashini futhi izimpawu zakho zingavela noma ngokuzikhandla okuncane. Ungaqaphela ubunzima bokuphefumula lapho uhamba, ukhuphuka izitebhisi, noma uzivocavoca umzimba.

Ezinganeni, ingozi yezinkinga zokuphefumula icacile kakhulu. Ucwaningo oluthile lwathola ukuthi izingane ezidla ukudla okusheshayo okungenani kathathu ngesonto zinamathuba amaningi okuba nesifuba somoya.

Umphumela ohlelweni lwezinzwa oluphakathi

Ukudla okusheshayo kunganelisa indlala esikhathini esifushane, kepha imiphumela yesikhathi eside ayibi mihle.

Abantu abadla ukudla okusheshayo namakhekhe acutshunguliwe banamathuba angamaphesenti angama-51 okuba nengcindezi kunabantu abangakudli lokho kudla noma abadle okumbalwa kakhulu kubo.

Umphumela ohlelweni lokuzala

Izithako zokudla okungenamsoco nokudla okusheshayo kungaba nomthelela ekuzaleni kwakho.

Ucwaningo oluthile lwathola ukuthi ukudla okusetshenzisiwe kuqukethe ama-phthalates. Ama-phthalates amakhemikhali angaphazamisa ukuthi ama-hormone enza kanjani emzimbeni wakho. Ukuvezwa emazingeni aphezulu ala makhemikhali kungaholela ezindabeni zokuzala, kufaka phakathi ukukhubazeka kokuzalwa.

Umphumela ohlelweni lwama-integumentary (isikhumba, izinwele, izipikili)

Ukudla okudlayo kungathinta ukubukeka kwesikhumba sakho, kepha kungahle kungabi ukudla okusolayo.

Esikhathini esedlule, ushokoledi nokudla okunamafutha okufana ne-pizza kuthathe icala ngokuqubuka kwezinduna, kodwa ngokusho kweMayo Clinic, ngama-carbohydrate. Ukudla okunothe kakhulu kwe-carb kuholela kuma-spikes kashukela egazini, futhi lokhu kweqa okungazelelwe emazingeni kashukela egazini kungadala induna. Thola ukudla okusiza ukulwa nezinduna.

Izingane nentsha edla ukudla okusheshayo okungenani kathathu ngesonto nayo inamathuba amaningi okuba ne-eczema, ngokusho kocwaningo oluthile. I-eczema yisimo sesikhumba esidala iziqeshana ezicasuliwe zesikhumba esivuthayo, esilumayo.

Umphumela ohlelweni lwamathambo (amathambo)

AmaCarbs noshukela ekudleni okusheshayo nasekudleni okusetshenzisiwe kungakhuphula ama-acid emlonyeni wakho. Lezi asidi zingadiliza koqweqwe lwawo amazinyo. Njengoba koqweqwe lwawo lwamazinyo lunyamalala, amagciwane angabamba, bese kuvela izimbotshana.

Ukukhuluphala kungaphinde kuholele ezinkingeni zokuqina kwamathambo nobukhulu bemisipha. Abantu abakhuluphele banengozi enkulu yokuwa nokwephuka kwamathambo. Kubalulekile ukuqhubeka nokuzivocavoca ukwakha imisipha, esekela amathambo akho, futhi ugcine ukudla okunempilo ukunciphisa ukulahleka kwethambo.

Imiphumela yokudla okusheshayo emphakathini

Namuhla, abantu abadala abangaphezu kwababili kwabathathu e-United States babhekwa njengabakhuluphele ngokweqile noma abakhuluphele ngokweqile. Ngaphezu kwengxenye eyodwa kwezintathu zezingane ezineminyaka engu-6 kuya ku-19 nazo zibhekwa njengokukhuluphala noma ukukhuluphala.

Ukukhula kokudla okusheshayo eMelika kubonakala kuhambisana nokukhula kokukhuluphala ngokweqile e-United States. I-Obesity Action Coalition (OAC) ibika ukuthi inani lezindawo zokudlela ezisheshayo eMelika seliphindwe kabili kusukela ngo-1970. Inani labantu abakhuluphele baseMelika nalo seliphindeke ngaphezu kokuphindwe kabili.

Naphezu kwemizamo yokuqwashisa nokwenza abathengi baseMelika bahlakaniphe, isifundo esisodwa sathola ukuthi inani lama-calories, amafutha, kanye ne-sodium ekudleni okudla okusheshayo akusashintshi.

Njengoba abaseMelika beba matasa futhi bedla njalo, kungaba nemiphumela emibi ohlelweni lokunakekelwa kwezempilo komuntu ngamunye naseMelika.