Ungakuvimbela Kanjani Ukukhuluphala Kwezingane Nabadala

-Delile

• Ukubuka konke
• Ukuvimbela ukukhuluphala kwezingane
• Izinsana ezincelisayo, uma kungenzeka
• Yondla izingane ezikhulayo osayizi bezingxenye ezifanele
• Yakha ubudlelwano bokuqala ngokudla okunempilo
• Yidlani ukudla okunempilo njengomndeni
• Khuthaza ukudla kancane futhi kuphela lapho ulambile
• Nciphisa ukudla okungenampilo ekhaya
• Faka umsebenzi omnandi nojabulisayo
• Khawulela isikhathi sesikrini sengane yakho
• Qiniseka ukuthi wonke umuntu uthola ukulala ngokwanele
• Yazi ukuthi ingane yakho idlani ngaphandle kwekhaya
• Ukuvimbela ukukhuluphala kwabantu abadala
• Sebenzisa amanoni amancane “amabi” namanoni “amahle” angaphansi
• Dla ukudla okucutshungulwe kancane noshukela
• Yidla izithako eziningi zemifino nezithelo
• Yidla ifayibha eningi yokudla
• Gxila ekudleni ukudla kwe-low-glycemic index
• Bandakanya umndeni ohambweni lwakho
• Zibandakanye nomsebenzi ojwayelekile we-aerobic
• Faka uhlobo lokuqeqeshwa kwesisindo
• Gxila ekwehliseni ukucindezeleka kwansuku zonke
• Funda indlela yokwenza isabelomali sokudla nokulungiselela ukudla
• Kungani kubalulekile ukuvimbela?
• Ingabe sithuthukile?
• Imicabango yokugcina

Ukubuka konke

Ukukhuluphala ngokweqile kuyinkinga ejwayelekile yezempilo echazwa ngokuba nephesenti eliphezulu lamafutha omzimba. Inkomba yomzimba (BMI) engama-30 noma ngaphezulu iyinkomba yokukhuluphala.

Emashumini ambalwa edlule, ukukhuluphala sekuyinkinga enkulu yezempilo. Eqinisweni, manje kubhekwa njengobhadane e-United States.

Ngokwezibalo ezivela eCenters for Disease Control and Prevention (CDC), cishe (amaphesenti angama-39.8) kanye (namaphesenti ayi-18.5) e-United States akhuluphele.

Ngaphandle kwamaphesenti akhulayo, kunezindlela eziningi zokuvimbela ukukhuluphala ezinganeni nakubantu abadala. Lapha sizohlola sobabili, kanye nokuthi sesihambe ibanga elingakanani ukuvimbela ukukhuluphala.

Ukuvimbela ukukhuluphala kwezingane

Ukuvimbela ukukhuluphala kuqala lapho usemncane. Kubalulekile ukusiza abantu abasha ukuthi bagcine isisindo esinempilo ngaphandle kokugxila esikalini.

Izinsana ezincelisayo, uma kungenzeka

Esinye sezifundo ezingama-25 sathola ukuthi ukuncelisa ibele kuhlotshaniswa nengozi encishisiwe yokukhuluphala kwengane. Kodwa-ke, izifundo ziyaxubana uma kukhulunywa ngendima yokuncelisa ibele ekuvimbeleni ukukhuluphala, futhi kudingeka olunye ucwaningo.

Yondla izingane ezikhulayo osayizi bezingxenye ezifanele

I-American Academy of Pediatrics iyachaza ukuthi izingane ezisacathula azidingi inani elikhulu lokudla. Kusukela eminyakeni yobudala engu-1 kuye ku-3, onke ama-intshi wokuphakama kufanele alingane nama-calories angama-40 wokudla.

Khuthaza izingane ezindadlana ukuthi zifunde ukuthi ubukhulu bezingxenye ezahlukahlukene bubukeka kanjani.

Yakha ubudlelwano bokuqala ngokudla okunempilo

Khuthaza ingane yakho ukuthi izame izinhlobo ezahlukahlukene zezithelo, imifino, namaprotheni kusukela isencane. Njengoba bekhula, kungenzeka babe nethuba lokufaka lokhu kudla okunempilo ekudleni kwabo.

Yidlani ukudla okunempilo njengomndeni

Ukushintsha imikhuba yokudla njengomndeni kuvumela izingane ukuthi zithole ukudla okunempilo kusenesikhathi. Lokhu kuzokwenza kube lula ngabo ukuqhubeka nokulandela imikhuba emihle yokudla njengoba bekhula beba ngabantu abadala.

Khuthaza ukudla kancane futhi kuphela lapho ulambile

Ukudla ngokweqile kungenzeka uma udla lapho ungalambile. Lo uphethiloli oweqile ekugcineni ugcinwa njengamafutha omzimba futhi ungaholela ekutheni ukhuluphele. Khuthaza ingane yakho ukuthi idle kuphela lapho izwa ukuthi ilambile futhi ihlafune kancane ukuze igaye ukudla okungcono.

Nciphisa ukudla okungenampilo ekhaya

Uma uletha ukudla okungenampilo endlini, ingane yakho kungenzeka ikudle. Zama ukubeka ifriji kanye namakhekhe ngokudla okunempilo, bese uvumela ukudla okulula okunempilo njengokudla okungavamile.

Faka umsebenzi omnandi nojabulisayo

I-World Health Organisation (WHO) incoma ukuthi izingane nentsha zithole okungenani ukuvivinya umzimba nsuku zonke. Imisebenzi yomzimba ejabulisayo ifaka phakathi imidlalo, ezemidlalo, ikilasi lokuzivocavoca, noma imisebenzi yangaphandle.

Khawulela isikhathi sesikrini sengane yakho

Isikhathi esiningi esichithwe uhleli phambi kwesikrini sisho isikhathi esincane sokwenza umsebenzi womzimba nokulala kahle. Ngoba ukuzivocavoca nokulala kudlala indima esindweni esinempilo, kubalulekile ukukhuthaza leyo misebenzi esikhathini sekhompyutha noma se-TV.

Qiniseka ukuthi wonke umuntu uthola ukulala ngokwanele

Ucwaningo luphakamisa ukuthi bobabili nabangalali ngokwanele bangagcina benesisindo esithe xaxa. Imikhuba yokulala enempilo evela ku-National Sleep Foundation ifaka phakathi uhlelo lokulala, isiko lokulala, nomcamelo okhululekile kanye nomatilasi.

Yazi ukuthi ingane yakho idlani ngaphandle kwekhaya

Kungakhathaliseki ukuthi usesikoleni, nabangane, noma ngenkathi beyizingane, izingane zinamathuba amaningi okudla ukudla okungenampilo ngaphandle kwekhaya. Ngeke uhlale ukhona ukuqapha ukuthi badlani, kodwa ukubuza imibuzo kungasiza.

Ukuvimbela ukukhuluphala kwabantu abadala

Eziningi zalezi zeluleko zokuvimbela ukukhuluphala ziyefana ngokulahlekelwa noma ukugcina isisindo esinempilo. Okusemqoka ukuthi ukudla ukudla okunempilo nokuvivinya umzimba ngokwengeziwe kungasiza ekuvimbeleni ukukhuluphala.

Sebenzisa amanoni amancane “amabi” namanoni “amahle” angaphansi

Ngokuphikisana nenkolelo ngemuva kokudla okunamafutha aphansi kwama-90s, akuwona wonke amafutha amabi. eshicilelwe kwiNutrition Journal ikhombisile ukuthi ukudla amafutha okunempilo, njengamafutha e-polyunsaturated, kungathuthukisa amazinga e-cholesterol futhi kunciphise ingozi yokukhuluphala.

Dla ukudla okucutshungulwe kancane noshukela

Ngokusho kwencwadi eshicilelwe ku-The American Journal of Clinical Nutrition, ukusetshenziswa kokudla okusetshenzisiwe nokwenziwe nge-ultra kuhlotshaniswa nengozi enkulu yokukhuluphala. Ukudla okuningi okusetshenzisiwe kunamafutha amaningi, usawoti, noshukela, okungakhuthaza ukudla ngokweqile.

Yidla izithako eziningi zemifino nezithelo

Isincomo sansuku zonke sokudla izithelo nemifino ukudla okuyisihlanu kuya kweziyisishiyagalolunye ngosuku kubantu abadala. Ukugcwalisa ipuleti lakho ngemifino nezithelo kungasiza ukugcina amakhalori enengqondo futhi kunciphise ubungozi bokudla ngokweqile.

Yidla ifayibha eningi yokudla

Izifundo ziyaqhubeka ukukhombisa ukuthi i-fiber yokudla idlala indima ekugcineni kwesisindo. Omunye uthole ukuthi abantu abathatha i-fiber complex supplement kathathu nsuku zonke amasonto ayi-12 balahlekelwe ngamaphesenti ama-5 esisindo somzimba wabo.

Gxila ekudleni ukudla kwe-low-glycemic index

Inkomba ye-glycemic (GI) yisikali esisetshenziselwa ukukala ukuthi into yokudla izokhuphula ushukela wegazi ngokushesha kangakanani. Ukugxila ekudleni okune-GI ephansi kungasiza ekugcineni amazinga kashukela egazi eqinile. Ukugcina amazinga eglucose egazi wakho eqinile kungasiza ekuphathweni kwesisindo.

Bandakanya umndeni ohambweni lwakho

Ukusekelwa komphakathi akukhona okwezingane nentsha kuphela - kubalulekile ukuthi nabantu abadala bazizwe besekelwa. Ukuthi upheka nomndeni noma uhamba nabangani, ukwenza abantu babambe iqhaza kungasiza ukukhuthaza impilo enempilo.

Zibandakanye nomsebenzi ojwayelekile we-aerobic

Ukufaka umsebenzi ojwayelekile womzimba ohlelweni lwakho kubalulekile ekugcineni noma ukunciphisa isisindo, phakathi kwezinye izinzuzo. Lokhu kuncoma imizuzu eyi-150 yomsebenzi olinganiselayo we-aerobic noma imizuzu engama-75 yokusebenza ngamandla kwe-aerobic ngesonto.

Faka uhlobo lokuqeqeshwa kwesisindo

Ukuqeqeshwa kwesisindo kubalulekile ekunakekelweni kwesisindo njengomsebenzi we-aerobic. Ngaphezu komsebenzi we-aerobic wamasonto onke, i-WHO incoma ukuqeqeshwa kwesisindo okubandakanya yonke imisipha yakho emikhulu okungenani kabili ngesonto.

Gxila ekwehliseni ukucindezeleka kwansuku zonke

Ingcindezi ingaba nemiphumela eminingi emzimbeni nasengqondweni. Ukusikisela ukuthi ingcindezi ingadala ukuphendula kobuchopho okushintsha izindlela zokudla futhi kuholele ezifisweni zokudla okunama-kilojoule amaningi. Ukudla ukudla okunama-kilojoule amaningi kakhulu kungasiza ekuthuthukiseni ukukhuluphala.

Funda indlela yokwenza isabelomali sokudla nokulungiselela ukudla

Kulula kakhulu ukuthenga ezitolo zokudla okunempilo uma unohlelo. Ukwenza isabelomali sokudla nohlu lohambo lwakho lokuyothenga kungasiza ekugwemeni izilingo zokudla okungenampilo. Ngaphezu kwalokho, ukudla oku-prepping kungakuvumela ukuthi ube nokudla okulungele ukuzilungiselela ukudla okunempilo.

Kungani kubalulekile ukuvimbela?

Ukuvimbela ukukhuluphala kunendima ebalulekile empilweni enhle. Ukukhuluphala kuhlotshaniswa nohlu olude lwezimo zezempilo ezingamahlalakhona, eziningi zazo okuba nzima kakhulu ukuzelapha ngokuhamba kwesikhathi. Lezi zimo zifaka:

• isifo se-metabolic syndrome
• thayipha 2 sikashukela
• umfutho wegazi ophakeme
• ama-triglycerides aphezulu kanye ne-cholesterol "enhle" ephansi
• Isifo senhliziyo
• unhlangothi
• ukulala ubuthongo
• isifo se-gallbladder
• izindaba zezempilo yezocansi
• isifo sesibindi esingenawo utshwala
• i-osteoarthritis
• izimo zempilo yengqondo

Ngokugxila ekuvimbeleni ukukhuluphala nasekushintsheni kwendlela yokuphila, kungenzeka ukuthi kunciphise noma kuvimbele ukukhula kwalezi zifo.

Ingabe sithuthukile?

Yize ucwaningo ngamasu okuvikela ukukhuluphala kukhawulelwe e-United States, izifundo zomhlaba wonke zikwazile ukuphakamisa ezinye izimpendulo.

O wase-Australia wabheka indima yabahlengikazi abasebenza emakhaya kulelo zwe ekuphathweni kwesisindo sezingane ezineminyaka yobudala engaphezulu kwengu-2. Abahlengikazi bavakashela izingane izikhathi eziyisishiyagalombili ngemuva kokuzalwa futhi bakhuthaza omama ukuthi benze izindlela ezinempilo. Abaphenyi bathola ukuthi isilinganiso se-BMI sezingane kuleli qembu sasiphansi kakhulu kunaleso seqembu elilawulayo (izingane ezingazange zithole ukuvakashelwa kwabahlengikazi abayisishiyagalombili).

Kodwa-ke, umuntu waseSweden ubheke ukusebenza kohlelo lokusebenza lwe-smartphone ukufundisa izingane ezincane ngokudla okunempilo nokwenza umsebenzi womzimba. Abaphenyi abatholanga mehluko ophawulekayo ku-BMI nakwezinye izimpawu zempilo phakathi kwala maqembu amabili ngemuva konyaka.

I-International Journal of Obesity ibheke izifundo ezi-19 ezahlukahlukene ezenzelwe isikole ukuthola ukuthi yiziphi izindlela ezingaba yimpumelelo zokuphathwa kokukhuluphala. Abaphenyi bathola ukuthi zombili izinguquko zokudla kanye nesikhathi esincishisiwe se-TV kuholele ekwehliseni okukhulu kwesisindo. Baphinde bathola ukuthi ukuxhaswa ngumndeni kusize ukukhuthaza ukwehla kwesisindo ezinganeni.

Ukuvimbela ukukhuluphala kubantu abadala kubandakanya ukwenza umsebenzi ojwayelekile womzimba, ukwehla kokudla okunamafutha amaningi, ukwehla kokusetshenziswa kukashukela, nokwanda kokudla izithelo nemifino. Ngaphezu kwalokho, ukubandakanyeka kochwepheshe emndenini nakwezempilo kungasiza ekugcineni isisindo esinempilo.

Enye yezindlela zezempilo yomphakathi ithole ukuthi kunezindlela ezahlukahlukene zokuthonya inqubomgomo yomphakathi ukukhuthaza izindlela zokuvimbela ukukhuluphala: Ukuguqula izindawo zokudla, ukudala izinguquko ezisuselwa kumgomo ezikoleni, nokusekela imithi namanye amasu ezokwelapha zonke izindlela zokuvikela ukukhuluphala.

Kodwa-ke, ezinye zalezi zindlela kuphela ezibonakalisile ukuthi ziyasebenza, futhi kunezithiyo ekusebenziseni lezi zindlela.

Imicabango yokugcina

Isisindo esinempilo sibalulekile ekugcineni impilo enhle. Ukuthatha izinyathelo zokunqanda ukukhuluphala empilweni yakho yansuku zonke kuyisinyathelo sokuqala esihle. Ngisho nezinguquko ezincane, njengokudla imifino ethe xaxa nokuvakashela ijimu izikhathi ezimbalwa ngesonto, kungasiza ukuvimbela ukukhuluphala.

Uma unentshisekelo endleleni ehambelana kakhudlwana ekudleni kwakho, ingcwethi yokudla noma isazi sokudla okunempilo singakunika amathuluzi ukuze uqalise.

Ngokwengeziwe, ukuhlangana nomqeqeshi womuntu siqu noma umqeqeshi wokufaneleka kungakusiza ukuthi uthole imisebenzi ebonakalayo esebenza kahle kakhulu emzimbeni wakho.