Ukudla Kosuku Nosuku Ushukela - Kufanele Udla Ushukela Kangakanani Ngosuku?

-Delile

• Kungezwe ama-Sugars vs Ushukela Yemvelo - Umehluko Omkhulu
• Ukusetshenziswa Koshukela Kuphakeme Kakhulu
• Uyini Inani Eliphephile Likashukela Oludlayo Ngosuku?
• Kuthiwani Uma Ukhuluphele Noma Ukhuluphele?
• Uma Ungumlutha Woshukela, Mhlawumbe Kufanele Ugweme Ngokuphelele
• Ungayinciphisa Kanjani Ushukela Ekudleni Kwakho
• Kuthiwani Ngoshukela Ekudla Okucutshunguliwe?
• Okusemqoka

Ushukela ongeziwe uyisithako esisodwa esibi kakhulu ekudleni kwanamuhla.

Inikeza ama-calories angenazo izakhamzimba ezingeziwe futhi ingalimaza imetabolism yakho ngokuhamba kwesikhathi.

Ukudla ushukela omningi kuxhunyaniswe nokuzuza kwesisindo kanye nezifo ezahlukahlukene njengokukhuluphala, uhlobo lwesibili sikashukela nesifo senhliziyo.

Kepha kungakanani kakhulu? Ungadla ushukela omncane usuku ngalunye ngaphandle kokulimala, noma kufanele ukugwema ngangokunokwenzeka?

Kungezwe ama-Sugars vs Ushukela Yemvelo - Umehluko Omkhulu

Kubaluleke kakhulu ukwenza umehluko phakathi kukashukela owengeziwe noshukela okwenzeka ngokwemvelo ekudleni okufana nezithelo nemifino.

Lokhu ngukudla okunempilo okuqukethe amanzi, i-fiber kanye nama-micronutrients ahlukahlukene. Ushukela ovela ngokwemvelo muhle impela, kepha okufanayo akusebenzi kushukela owengeziwe.

Ushukela ongeziwe uyisithako esiyinhloko kumaswidi futhi ugcwele ukudla okuningi okusetshenzisiwe, njengeziphuzo ezibandayo nemikhiqizo ebhakwe.

Ushukela owengezwe kakhulu ushukela wetafula ojwayelekile (i-sucrose) nesiraphu yommbila ephezulu-fructose.

Uma ufuna ukunciphisa isisindo futhi wenze impilo yakho ibe ngcono, kufanele wenze konke okusemandleni akho ukugwema ukudla okuqukethe ushukela ongeziwe.

Isifinyezo Ushukela ofakwa ekudleni okusetshenzisiwe mubi kakhulu kunoshukela wemvelo ekudleni okuphelele njengezithelo nemifino.

Ukusetshenziswa Koshukela Kuphakeme Kakhulu

Ngo-2008, abantu base-US babedla amakhilogremu angaphezu kuka-60 (28 kg) kashukela ongeziwe ngonyaka - futhi lokhu akubandakanyi ujusi wezithelo ().

Ukudla okumaphakathi kwakungu-76.7 amagremu ngosuku, okulingana amathisipuni ayi-19 noma ama-calories angama-306.

Ngokwalolu cwaningo, ukusetshenziswa koshukela kwehle ngama-23% phakathi konyaka we-2000 nowe-2008, ikakhulukazi ngoba abantu babephuza iziphuzo ezinoshukela ezimbalwa.

Kodwa-ke, amazinga wamanje okudla asesezingeni eliphezulu kakhulu futhi mhlawumbe awazange ashintshe kusukela lapho. Ku-2012, isilinganiso sokutholwa kwabantu abadala kwakungu-gramu angama-77 ngosuku ().

Ukusetshenziswa ngokweqile kukashukela kuhlotshaniswa nokukhuluphala ngokweqile, uhlobo lwesifo sikashukela sohlobo lwe-2, isifo senhliziyo, umdlavuza othile, ukubola kwamazinyo, isifo sesibindi esingenawo utshwala nokunye okuningi (3,,,).

Isifinyezo Ukudla ngokweqile ushukela kuvamile. Ixhunyaniswe nezifo ezahlukahlukene zokuphila, kufaka phakathi ukukhuluphala, uhlobo lwesifo sikashukela sohlobo 2 nesifo senhliziyo.

Uyini Inani Eliphephile Likashukela Oludlayo Ngosuku?

Ngeshwa, ayikho impendulo elula kulo mbuzo. Abanye abantu bangadla ushukela omningi ngaphandle kokulimala, kanti abanye kufanele bakugweme ngangokunokwenzeka.

Ngokwe-American Heart Association (AHA), inani eliphakeme likashukela ongeziwe okufanele ulidle ngosuku ():

• Abesilisa: Ama-calories ayi-150 ngosuku (ama-37.5 amagremu noma amathisipuni ayi-9)
• Abesifazane: Amakholori ayi-100 ngosuku (amagremu angama-25 noma amathisipuni ayisithupha)

Ukubeka lokho ngombono, ikani elilodwa le-12-oz le-Coke liqukethe ama-calories ayi-140 kushukela, kanti ibha yeSickickers esezingeni elijwayelekile iqukethe ama-calories ayi-120 kushukela.

Ngokuphambene nalokho, imihlahlandlela yokudla yase-US yeluleka abantu ukuthi banciphise ukudla abakudlayo kube ngaphansi kuka-10% wekhalori abayidla nsuku zonke. Kumuntu odla ama-calories ayi-2 000 ngosuku, lokhu kungalingana no-50 gram kashukela, noma amathisipuni angama-12.5 ().

Uma uphilile, unciphile futhi uyasebenza, lokhu kubukeka njengezimali ezinengqondo. Mhlawumbe uzoshisa la manani amancane kashukela ngaphandle kokuthi akubangele okubi.

Kepha kubalulekile ukuthi wazi ukuthi asikho isidingo sokwengeza ushukela ekudleni. Lapho ungadli kakhulu, uzoba nempilo enhle.

Isifinyezo I-American Heart Association yeluleka abesilisa ukuthi bangatholi ama-calories angaphezu kuka-150 kushukela owengeziwe ngosuku nabesifazane bangabi ngaphezu kwama-calories ayi-100.

Kuthiwani Uma Ukhuluphele Noma Ukhuluphele?

Uma ukhuluphele ngokweqile, ukhuluphele noma unesifo sikashukela, kufanele uvikele ushukela ngangokunokwenzeka.

Uma kunjalo, akufanele usebenzise ushukela nsuku zonke, njengokufana kanye ngeviki noma kanye njalo emavikini amabili (okungenani).

Kepha uma ufuna ukuba nempilo enhle ngangokunokwenzeka, empeleni akufanele usebenzise ukudla okunezelwe ushukela kubo.

Iziphuzo ezibandayo, izimpahla ezibhakiwe kanye nokudla okugayiwe akunandawo ekudleni komuntu okhuluphele ngokweqile.

Namathela ekudleni kwangempela, okuyisithako esisodwa futhi ugweme ukudla okucutshunguliwe okunoshukela omningi nama-carbohydrate acwengekile.

Isifinyezo Abantu abakhuluphele ngokweqile noma abakhuluphele kufanele bagweme ukudla ushukela ongeziwe nsuku zonke. Uma kungenzeka, kungakuhle ukugwema wonke ushukela ongeziwe.

Uma Ungumlutha Woshukela, Mhlawumbe Kufanele Ugweme Ngokuphelele

Ukudla okungenamsoco okushukela kuvusa izindawo ezifanayo ebuchosheni njengezidakamizwa zokuhlukumeza ().

Ngalesi sizathu, ushukela ungadala ukuthi abantu behluleke ukulawula ukusetshenziswa kwabo.

Lokho kusho ukuthi, ushukela awukho umlutha njengezidakamizwa zokuhlukumeza, futhi "ukulutha ushukela" kufanele kube lula ukunqoba.

Uma unomlando wokudla ngokweqile, ukwehluleka ukubeka imithetho mayelana nokudla kwakho (njengokukopela ukudla noma izinsuku) kanye nokwehluleka okuphindaphindwayo ngendlela “yonke into ngokulinganisela”, mhlawumbe usuyisigqila.

Ngendlela efanayo naleyo umuntu obhemayo adinga ngayo ukugwema ugwayi ngokuphelele, umlutha kashukela udinga ukugwema ushukela ngokuphelele.

Ukuziyeka ngokuphelele ukuphela kwendlela enokwethenjelwa yemilutha yeqiniso yokunqoba umlutha wayo.

Isifinyezo Uma uzizwa sengathi ungumlutha kashukela owengeziwe, kufanele ucabange ukukugwema ngokuphelele.

Ungayinciphisa Kanjani Ushukela Ekudleni Kwakho

Gwema lokhu kudla, ngokubaluleka:

1. Iziphuzo ezibandayo: Iziphuzo ezinoshukela azinampilo. Kufanele ugweme lezi ezifana nesifo.
2. Iziphuzo zezithelo: Iziphuzo zezithelo empeleni ziqukethe inani elilinganayo likashukela neziphuzo ezibandayo! Khetha izithelo eziphelele esikhundleni sejusi yezithelo.
3. Amaswidi namaswidi: Kufanele unciphise kakhulu ukusetshenziswa kwakho kwamaswidi.
4. Izimpahla ezibhakiwe: Amakhukhi, amakhekhe, njll. Lezi zivame ukuba neshukela kakhulu nama-carbohydrate acwengekile.
5. Izithelo ezisethinini kusiraphu: Khetha izithelo ezintsha esikhundleni salokho.
6. Ukudla okunamafutha amancane noma okudliwayo: Ukudla okususwe amanoni kuwo kuvame ukuba noshukela omkhulu kakhulu.

Phuza amanzi esikhundleni sesoda noma amajusi futhi ungafaki ushukela ekhofi noma etiyeni lakho.

Esikhundleni soshukela kuzindlela zokupheka, ungazama izinto ezifana nesinamoni, i-nutmeg, i-almond extract, i-vanilla, i-ginger noma ulamula.

Yiba nobuciko futhi uthole izindlela zokupheka online. Ungadla izinhlobonhlobo zokudla okumangazayo noma ngabe ususa lonke ushukela ekudleni kwakho.

Enye indlela yemvelo, zero-khalori ehlukile kushukela yi-stevia.

Isifinyezo Yehlisa ushukela owudlayo ngokunciphisa iziphuzo ezithambile, ijusi yezithelo, uswidi, kanye nezimpahla ezibhakiwe.

Kuthiwani Ngoshukela Ekudla Okucutshunguliwe?

Indlela engcono yokunciphisa ushukela ukugwema nje ukudla okucutshungulwayo futhi wanelise izinyo lakho elimnandi ngezithelo.

Le ndlela ayidingi izibalo, ukubalwa kwekhalori noma ukufunda ngokweqile amalebula okudla ngaso sonke isikhathi.

Kodwa-ke, uma nje ungakwazi ukunamathela ekudleni okungalungisiwe ngenxa yezizathu zezezimali, nanka amanye amathiphu wokuthi ungakhetha kanjani okulungile:

• Yazi ukuthi ushukela unamagama amaningi. Lokhu kubandakanya ushukela, i-sucrose, i-high-fructose corn syrup (i-HFCS), ijusi lomoba elingenamanzi, i-fructose, i-glucose, i-dextrose, isiraphu, ushukela womoba, ushukela oluhlaza, isiraphu yamabele nokunye.
• Uma ukudla okuhlanganisiwe kuqukethe ushukela kuzithako zokuqala ezi-3, kugweme.
• Uma ukudla okuhlanganisiwe kuqukethe izinhlobo ezingaphezu kwesisodwa zikashukela, kugweme.
• Yazi ukuthi okunye ukudla okunoshukela ophezulu okuvame ukubhalwa ukuthi kunempilo kuwela esigabeni esifanayo. Lokhu kufaka phakathi i-agave, uju, ushukela womoba ophilayo noshukela kakhukhunathi.

Isexwayiso: KUMELE ufunde amalebula okunomsoco! Ngisho nokudla okufihliwe “njengokudla kwezempilo” kungalayishwa ngoshukela ongeziwe.

Isifinyezo Uma udla ukudla okusetshenzisiwe, okuhlanganisiwe, ukugwema wonke ushukela ongeziwe kungaba nzima. Qiniseka ukuthi ufunda amalebula futhi wazi ukuthi abakhiqizi bokudla bavame ukufihla ushukela ongeziwe besebenzisa amanye amagama.

Okusemqoka

Ekupheleni kosuku, kubalulekile ukuthola ukuphuza ushukela okulungele wena.

Abanye abantu bangaphatha ushukela omncane ekudleni kwabo, kanti kwabanye kubanga izifiso, ukudla ngokweqile, ukukhuluphala kwesisindo ngokushesha kanye nezifo.

Wonke umuntu uhlukile futhi udinga ukuthola ukuthi yini okusebenzelayo.