IMelika Ikwenza Ukhuluphale Kanjani

-Delile

• Buyekeza kwe-

Inani labantu base-U.S. liyakhula, kanjalo nomMelika ngamunye. Futhi ungabheki ukukhululeka ekuqobekeni nganoma yisiphi isikhathi maduzane: Amaphesenti angama-63 wamadoda namaphesenti angama-55 abesifazane angaphezu kweminyaka engama-25 abakhuluphele ngokweqile, kusho abacwaningi baseTufts University eBoston, futhi cishe ikota eyodwa bakhuluphele (lokho kusho ukuthi okungenani bangamaphesenti angama-30 ngaphezu kwesisindo sabo esifanele). Inkinga yethu yesisindo sikazwelonke ifinyelela masinyane ePillsbury Doughboy.

"Impela kuwubhubhane," kugcina uchwepheshe wokukhuluphala uJames O. Hill, Ph.D., umqondisi weSikhungo Sokudla Kwabantu e-University of Colorado Health Science Center eDenver. "Ukube ukukhuluphala kuyisifo esithathelwanayo, ngabe sihlanganise izwe. Besizomemezela isimo esiphuthumayo."

Singabeka icala ngalesi simo sokuvuvukala esikweni lethu lokuzikhethela, kusho uHill. Sesithule kangangoba abaningi bethu bashiya osofa bethu ukuze bathole olunye usizo lwento emnandi--imvamisa ngamafutha noshukela owengeziwe imboni yokudla ikukhuthaza ngamandla. Abaphenyi basola ukungalingani kwamakhalori okubangelwa ukwanda kwesisindo sethu.

Kusukela ngawo-1980, ngokusho kwephephabhuku i-Science, ukuxhaswa kwesimanje - kufaka phakathi amakhompyutha, izilawuli kude, ubunikazi bezimoto eziningi, ama-escalator amaningi kanye nama-shuttle - kuhlangene nokudla okungabizi kakhulu okungakaze kubonwe ukukhiqiza inani labantu elihamba kancane futhi elidlayo Okuningi. "Ngaphandle kwabambalwa abanenhlanhla abangazukukhuluphala noma ngabe benzani, ngeke uphile impilo namhlanje emphakathini wethu ugcine isisindo esijwayelekile," kusho uHill. "Imvelo izokuthola."

Kudinga ukuzimisela ukugqolozela isiko elifuna uthule, uhlale phansi udle. Ukugcina ukuzimisela kwakho, kuyasiza ukwazi ukuthi imboni yezokudla iyisebenzisa kanjani futhi izuze kanjani izifiso zakho nokuthi umphakathi wonkana uyidambisa kanjani indlela yokuphila esebenzayo. Nazi izindlela indawo okuhlala kuyo ikwenza ukhuluphale--nokuthi ungazilwela kanjani. Ulwazi, phela, lungamandla. --M.E.S.

Kungani siyekile ukunyakaza

Unyaka ungo-1880 -- cabanga "Indlu Encane ePrairie" -- futhi ufuna u-ayisikhilimu. Esikhathini esithile ebusika obudlule, uthathe ihhashi nenqola yakho waya echibini lendawo futhi wachitha usuku uvuna amabhulokhi eqhwa. Ubudonsela eqhweni futhi ukugcine ngaphansi kwesaha. Manje usususa uthuli eqhweni, uphuce ama-chips bese uwafaka ku-ayisikhilimu oxutshwe nosawoti kanye nengxube kakhilimu oyenze ngemva kokusenga uBessie wakho omthandayo. Uqala ukuvula i-crank ku-churn. Izingalo zakho ziqala ukusha. Uhluthisa futhi uholele ngokunye. Ekugcineni, uno-ayisikhilimu wakho. Shesha phambili kuze kube namuhla. Ufisa ukulungiswa kwe-Haagen-Dazs yakho? "Ungena nje emotweni yakho bese ushayela uye esitolo bese uthenga isigamu segalani," kusho uBarbara J. Moore, Ph.D., umongameli weShapeUp America! Ngemuva kwalokho uzifaka phansi kusofa, irimothi iyasiza, bese udla uhhafu webhavu.

Enkulu nangaphezulu

Khohlwa ngeGeneration X. Sisendleleni yokuba yiGeneration XL. Intuthuko kwezobuchwepheshe idale umzamo cishe kuyo yonke into. Sishayela siye ehhovisi, sihlale phambi kwekhompyutha amahora amaningi, si-oda ukudla bese sishayela siye esitolo esisekhoneni ukuze sithenge iphephandaba. Asidingi ukuphakamisa umunwe, kungasaphathwa iqhwa elingamakhilogremu angu-50. "Kukhona ngisho nezindawo zokucima umlilo ezilawulwa kude!" UHill uyababaza.

Futhi uma singakavilapha kangangokuthi si-oda konke ukudla kwethu namasevisi ku-inthanethi, abaningi bethu manje bangakwazi ukwenza yonke imisebenzi yethu esitolo esikhulu esisodwa. "Futhi-ke, abantu bahamba ngemoto imizuzu eyishumi ukuthola indawo yokupaka eduze nomnyango," kumangaza uJames Anderson, M.D., uchwepheshe wokukhuluphala e-University of Kentucky eLexington.

Labo abafuna ukuyeka ukufunda ngoba ufaka ama-staircling akho kahlanu ngesonto ezitebhisini. Izikhungo ze-U.S. Centers for Disease Control and Prevention (CDC) zithi bangamaphesenti ayishumi kuphela abantu abadala abathola umsebenzi owanele wokuzivocavoca ngokuzivocavoca umzimba, okusho ukuthi ngisho nehora elilodwa ejimini lingahle linganeli ukubamba amakhilogremu athe xaxa.

Lokho kungenxa yokuthi izilawuli zethu ezikude, amagundane ekhompuyutha nezimoto - ngisho namandla kagesi kanye namawindi kagesi ezimotweni zethu - kusisindisa amakhalori amaningi kakhulu. Cabanga ngakho: Uma ushayela uye emsebenzini esikhundleni sokuthatha isitimela futhi uqede ukuhamba ngemizuzu eyi-10 uye esiteshini indlela ngayinye, ushisa cishe ama-calories ambalwa angama-90 ngosuku, okungangeza cishe amakhilogremu ayisithupha amafutha omzimba ngaphezu kweminyaka eyishumi isikhathi. Sebenzisa ifoni ephathekayo, okusho ukuthi akumele ugijime ukuze uphendule izingcingo, futhi ungakwazi ukugijima ngokunye opondo ababili noma abathathu ngonyaka, kubala u-Patricia Eisenman, Ph.D., usihlalo wesifazane womnyango wokujima nesayensi yezemidlalo kwa- iNyuvesi yase-Utah eSalt Lake City.

USteven N. Blair, P.E.D, umhleli omkhulu wesayensi we-US Surgeon General's 1996 Report on Physical Activity, ulinganisela ukuthi sisebenzisa cishe ama-calories ayi-800 ambalwa ngosuku - cabanga izingcezu ezimbili zekhekhe likhekhe lesitayela laseNew York - kunabazali bethu. Ngakho-ke noma ngabe ugijima amamayela ayisithupha ngosuku, lokho kungama-calories angama-600-700 kuphela owake wawaqabula. Amakhalori engeziwe angu-100-200 ngosuku ongawashisanga angase ahumushele kumakhilogremu angu-10-20 engeziwe ngonyaka.

Amandla angenakususwa

Ekuzivikeleni kwethu, kucishe kufane nokuthi isiko lifuna ukuthi sikhuluphale. Ingcindezi yokungasebenzi iqala kusenesikhathi. Zingaphansi kwengxenye eyodwa kwezintathu zezingane ezihlala ebangeni elingamakhilomitha esikoleni zifika ngezinyawo, kuyilapho ikhefu nemfundo esezingeni eliphezulu isibe izinsalela zezinsuku zakudala ezinhle. Uma amakilasi e-PE ehlinzekwa, avame ukuholwa othisha abangaqeqeshiwe futhi akuvamile ukuthi afake umsebenzi omkhulu wokuzikhandla. Okubi kakhulu ukuthi ezinye azigxili ebumnandi bokuhamba noma ukufundisa izingane amakhono ayisisekelo omzimba.

Abaningi bethu, izingane nabantu abadala, nabo bachitha isikhathi esiningi bebuka ithelevishini namavidiyo noma bedlala imidlalo ye-elekthronikhi neyekhompyutha. Olunye ucwaningo lwathola ukuthi ingozi yokukhuluphala kwentsha yanda ngamaphesenti amabili ehora ngalinye elengeziwe elichithwa phambi kwe-TV. Kunanini ngaphambili, singabenzi bokuzijabulisa besiko lethu.

Futhi imiphakathi emisha yasedolobheni ivame ukwakhiwa ngaphandle kwezindlela zomgwaqo noma izindlela zokuwela, kusho uWilliam Dietz, MD, Ph.D., umqondisi weCDC's Division of Nutrition and Physical Activity. Ukuze benze umsebenzi othile, izakhamuzi ziphoqeleka ukuthi zishayele esikhundleni sokuhamba amabhulokhi ambalwa. "Ingqalasizinda yamadolobha isekela ukuvivinya umzimba - kunemigwaqo eseceleni, izindawo zokumisa nezindawo ongahamba kuzo," kusho uDietz. "Kodwa imiphakathi emisha ye-suburban cul-de-sac inezitolo ezinkulu, ngakho abantu bashayela yonke indawo, yize ingxenye yesine yalo lonke uhambo ingaphansi kwemayela."

Sonke sikulokhu ndawonye

Ngenkathi amazinga okukhuluphala ekhuphuka emhlabeni wonke - kusuka kumaphesenti ayi-8 kuya kumaphesenti ayi-13 e-Australia naseBrazil, ngokwesibonelo - eMelika kuphela lapho bekhuphuka khona. Mhlawumbe abantu bakwamanye amazwe bahlala benciphile ngoba amanani entengo kagesi aphezulu noma kuwumkhuba ukuhamba ngezinyawo uye ebhikawozi nsuku zonke ukuthola isinkwa esisha. Noma mhlawumbe amaviki omsebenzi amafushane nesikhathi esengeziwe seholide kubavumela amathuba engeziwe. Noma ngabe yisiphi isizathu, ochwepheshe babikezela ukuthi bazolingana nokuzuza kwethu kwesisindo ngokushesha nje lapho behlangabezana nezinguquko ezilethwa yisimanjemanje.

Khona-ke bazofunda, njengoba senza, ukuthi ukulondoloza isisindo esinempilo akukhona nje ukuchitha isikhathi esengeziwe ejimini; imayelana nokuba matasa kakhulu empilweni yakho yansuku zonke. Bheka inqubo yakho. Ingabe uwashaya indiva amathuba okujabulela ukunyakaza? Ngabe usuyekile imikhuba ekwenza ukuthi usebenzise imisipha yakho? Uma kunjalo, zibuyise. Yizona kuphela izindlela zokulungisa ukungalingani kwekhalori okwenza ukhuluphale. --C.R.

Kungani sidla ngokweqile

I-jumbo-izing yabantu baseMelika ayinakusolwa ngokuphelele ezinjongweni ezimbi zabadayisi be-Dairy Queen noma abakhiqizi be-chips bamazambane. "Sekuyiminyaka eminingi sicela imboni yezokudla ukuthi inikeze ukudla okunambitheka kahle, okungabizi, okutholakala kakhulu," kusho isazi sokukhuluphala uJames O. Hill. "Akekho noyedwa owabona kusengaphambili ukuthi umphumela uzokhuthaza ukuminza ngokweqile - futhi nokuthi njengoba ukutholakala kokudla kwethu kuba 'nokukhuluphala okuhle,' bambalwa abantu abazokwazi ukukhetha ukudla okunempilo."

Kuyazwakala. Kepha noma sesikulungele, sizimisele futhi sikwazi ukudla kahle, kunzima ukumelana nokumaketha kokudla kokudala. Eminye imiqondo yesizwe sakithi inzima kakhulu ekusebenzeni icabanga izindlela zokusithengisela ukudla okusenza sikhuluphale.

Ukudla ngaphandle: Impilo emhlabeni we-Whopper

Lapho sivame ukwamukela izindawo zokudlela, kulapho maningi amathuba okuba sipakishe ngamaphawundi, kusho abacwaningi base-Tufts University. "Isizathu esikhulu esenza abantu bakhule ukuthi ukuthengiswa kwezentengiselwano kukhule kakhulu," kusho uMelanie Polk, R.D., umqondisi wezemfundo yokudla okunomsoco e-American Institute for Cancer Research (AICR). Isemishi elivamile lakwaRuben endaweni yokudlela enenani eliphakathi linesisindo esingama-ounces angu-14 futhi liqukethe ama-calories angu-916, futhi isaladi yompheki “enempilo kakhudlwana” (izinkomishi ezingu-5 ezine-1/2 indebe yokugqoka) iqukethe ama-calories angu-930, kusho i-Center for Science in the Public Interest. Njengoba uhhafu wabo bonke abantu abadala bedla endaweni yokudlela nganoma yiluphi usuku, akumangalisi ukuthi sithola isisindo.

Ngokumangazayo, iningi labantu baseMelika alikaze liqaphele ukuthi lidla kakhulu lapho lidla ngaphandle. Kuhlolo lwe-AICR, amaphesenti angama-62 abaphendulile acabanga ukuthi izingxenye zokudlela zazilingana noma zazincane kunalezo ezazineminyaka eyishumi edlule. Okubi kakhulu ukuthi bambalwa kithi abazi ukuthi ingxenye yosayizi ojwayelekile iyini. Ngisho naphakathi kwalabo abazi, amaphesenti angama-86 kuyaqabukela noma angalinganisi ukudla kwawo. Bese kuthi kube namaphesenti angama-25 ethu avumayo ukuthi inani esilidlayo lixhomeke ekutheni sikhonzwa malini. Ukuze uthole isibambo ezingxenyeni zakho, zama lokhu:

* Chitha isikhathi esithile ukala ukudla okujwayelekile ekhaya ukuze ukwazi kangcono "inhlamvu yeso" osayizi bezingxenye.

* Bona ngeso lengqondo lokho ofuna ukukudla ngaphambi koku-oda.

* Cela isikhwama se-doggie lapho u-oda, bese ufaka uhhafu wesidlo sakho esikhwameni ngaphambi kokuluma.

Ukudla okulula: Sizama ukuthi udle okukodwa nje

Usuku lonke sibamba abaqhekeki, imigoqo yamandla, ukudla okulula kwenyama, amakhukhi amancane, ama-bagel chips. Lokho kungenxa yokuthi umugqa phakathi kokudla nokudla okulula awufiphele, kusho uBernard Pacyniak, umhleli weSnack Food and Wholesale Bakery. Uthi: “Amaphesenti angu-30 amakhalori ethu manje avela ekudleni okulula, futhi kuningi okunye esingakhetha kukho—amaphesenti angu-20-30 engeziwe ezintofofomini ezinosawoti ezengeziwe kule minyaka eyishumi edlule.”

Lokhu kusho inkathazo ngoba yize ukuhlukahluka kwezithelo nemifino kungumlingani wethu, kuyisitha sethu uma kukhulunywa ngokudla okulula. I-American Journal of Clinical Nutrition ibike ukuthi abantu abadla izinhlobonhlobo eziningi zamaswidi, i-pizza, i-pasta namazambane bavame ukukhuluphala, kuyilapho labo abadla izinhlobonhlobo zemifino bekwazi ukulahlekelwa ngamakhilogremu. Lesi yisimo esisodwa lapho ukukhetha okukhawulelwe kungcono. "Uma uthenga amabhokisi amathathu ohlobo olulodwa lwekhukhi, cishe uzowadla kancane kunokuthenga ibhokisi elilodwa kuhlobo ngalunye lwamakhukhi amathathu," kusho uBrian Wansink, Ph.D., uprofesa wezokukhangisa nesayensi yokudla okunempilo eNyuvesi yase-Illinois.

Futhi awukwazi ukuncika ekufuneni kwakho ukudla ukuze ulawule ukuthi mangaki ama-calories okudla okulula ozowadla. I-Wansink ithole ukuthi abantu badla ama-M & M ngamaphesenti angama-70 uma bephakwa esitsheni esikhulu, futhi ukuthi ukudla okuvela kubhavu omkhulu kakhulu wama-popcorn kukhuthaza abahamba ngama-movie ukuthi badle amaphesenti angama-44 ngaphezulu kunalokho abebengakudla ngosayizi omkhulu. Amanye amasu wokulwa nezicupho zokudla okulula:

* Nciphisa ukukhetha kwakho kokudla okulula bese uthenge amaphakheji amancane kakhulu. Khetha izithelo nemifino emisha noma eyomisiwe.

Gwema ukudla ngaphandle kwesikhwama noma ibhokisi; esikhundleni salokho faka inani elilinganisiwe esitsheni noma epuletini.

* Oda "osayizi" beziphuzo ezithambile, ama-popcorn nokunye okunjalo; abancane ngempela.

Ukudla okusheshayo: UPenny uhlakaniphile, uphonsa ubuwula

Ukuze uhlale ubuya, izitolo zokudla okusheshayo zinikeza imincintiswano, imiklomelo nokuthengiswa kwamahhala. Babuye bakuthembise ukuthengiselana, ngalokho ukuhweba okubiza ngokuthi "amanani entengo." Ngokushintshashintsha amanani entengo, njengama-burger, amafriji neziphuzo, izinkampani ezithengisa ukudla okusheshayo ziyakulinga ukuthi uthenge isidlo esikhulu "esikhulu" noma "senani", noma ngabe ubufuna into eyodwa kuphela. Okubukeka njengokuthengiselana kungakhuphula ukudla kwakho kwekhalori ngamaphesenti angama-40-50.

Ngokudla okusheshayo okuyingxenye yokuphila kwansuku zonke, kunzima ukumelana nokuza. “Ukuze uzivikele endaweni lapho ukudla kukuchichima ngokweqile, kumelwe wenze ukukhetha okuqaphelayo ukuze uhluke esikweni,” kusho uSonja Connor, M.S., R.D., isazi sokudla socwaningo e-Oregon Health Sciences University ePortland. Sondela ukudla okusheshayo ngalezi zeluleko zokuzivikela engqondweni:

* Cabanga nge-la carte: Ungacabangi ukuthi isidlo senani songa imali.

* Thatha isithelo noma izinti zekarothi ukuze umiselele okuthosiwe noma okunyakazisayo obungakufuni ngempela.

* Uma kungenzeka, hlela isidlo sokuhlala phansi endaweni yokudlela enikeza ukukhetha okunempilo kunokuba ulambe futhi uphuthume uze ukhethe ukudla okusheshayo.

Ukulawula ukudla kwakho

Kungakhathaliseki ukuthi imboni yokudla iyihlanganisa ngobuhlakani kangakanani imikhiqizo yayo, ukugcina isisindo esinempilo kukuwe. Nazi ezinye izindlela eziphakanyiswe ngochwepheshe.

* Zazi wena: Abantu abakwazi ukuzithiba okumaphakathi badla kakhulu uma benokudla okwengeziwe, kusho uchwepheshe wokuthengisa ukudla u-Wansink. Abantu abanamazinga aphezulu okuzithiba badla kancane uma benokudla okuningi esandleni; "ukuvula amasango ezikhukhula" akwenzeki ngabo. Thola ukuthi uluhlobo luni, bese ubeka isitaki sakho ngokufanele.

Hlala uqaphile: Noma nini lapho "sikhala" sidla kakhulu. "Siphinde sihlatshwe umxhwele kakhulu yizimpawu ze-peripheral," kusho u-Wansink. Ezinye izinkomba zifakwa lapho yimboni yokudla (umbala obomvu uvuselela isifiso sokudla, isibonelo; ukufinyeleleka okuwolintshi). Okunye kwenzeke ngengozi, njengokuthi le ndoda ehlezi eduze kwakho lapho kuthengwa khona ikhofi ibukeka ilithokozela kanjani iphayi layo lama-apula. Lalela. Lindela lezi zimpawu zangaphandle ongazidla, futhi ugxile ekuhlale uthintana nendlala yakho yangaphakathi nezimpawu zokusutha.

* Thola okwangempela: Ngaphandle kokumaketha ukudla njengokuthenga okuhle, abakhangisi baphinde bathengise isithombe esinqunyiwe, bethembisa ukuletha ubumnandi, isasasa, umuzwa wokwamukeleka. Kodwa kungakhathaliseki ukuthi bayifaka kanjani, bathengisa ama-calories. Futhi abantu baseMelika bayayilwela, bathenga ukudla okuqanjwe ngokuthi i-Whopper neGrand Slam ngenkathi bebukela phansi inani lama-calories abawadlayo nsuku zonke ngamaphesenti angama-25. Ungasebenzisi ukucabanga okufisayo. Leyo hamburger ibizwa ngeMonster Burger ngesizathu. --M.E.S.

Izindlela eziyi-12 zokuhambisa okuningi nsuku zonke

1. Hamba uye emsebenzini owodwa ngesonto, kuphakamisa uBarbara Moore, Ph.D., umongameli weShapeUp America! Uma ungakwazi ukuhamba lonke ibanga, paka amabhulokhi ambalwa kude.

2. Setha i-alamu bese uvuka kanye ngehora ngenkathi usebenza uhambe imizuzu emihlanu. Yelula noma wenze ama-biceps curls (sebenzisa amabhodlela amanzi uma ungenayo enye into). Ekupheleni kosuku lokusebenza lwamahora ayisishiyagalombili, uzobe usuthole eminye imizuzu engama-40 yomsebenzi.

3. Hamba uye ehhovisi lomuntu osebenza naye ukuze ukhulume esikhundleni sokuthumela i-imeyili. Isazi sokuzivocavoca eStanford University uWilliam Haskell, MD, ubala ukuthi ukusebenzisa i-imeyili imizuzu emihlanu ngehora losuku lomsebenzi kuzokwengeza iphawundi ngonyaka (noma amakhilogremu ayi-10 aphakathi kweminyaka engama-20 nengama-30).

4. Dela usebenzisa igajethi eyodwa ezenzakalelayo, njengesikhamisi sikagesi. Noma zama "ukulahlekelwa" isilawuli kude sakho.

5. Thatha izitebhisi okungenani kanye ngosuku.

6. Noma nini lapho kungenzeka khona, yiba "nemihlangano yokuhamba ngezinyawo," unakekele ibhizinisi nabantu osebenza nabo ngenkathi uhambahamba ngebhulokhi.

7. Uma u-Velcro-ed esofeni ngesikhathi se-"Dawson's Creek" noma "The West Wing," sukuma ngesikhathi sezikhangiso futhi uphakamise imilenze, uhlikihle, uzelule - noma umane uhambe endlini.

8. Ungashayeli-thru. Aphume emotweni angene ngaphakathi ayofuna ukudla.

9. Yenza ukuzivocavoca kwefoni ephathekayo: Esikhundleni sokuwela phansi ungenazintambo, hamba uzungeze igumbi, welula noma uphendukise umzimba.

10. Dlulisa ukudluliswa kwanoma yini.

11. Yenza imisebenzi yomzimba emithathu ngosuku. Shanela, uthuli, uwashe amawindi.

12. Hamba njengoba ulindile. Hamba uye phezulu ezitebhisini ezizihambelayo; ingabe ithole liyaphakamisa ngenkathi isemakheshini, emgqeni noma ilinde ukukhanya ukuze kushintshe. --C.R.

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