Ukudla okunomsoco kubantu abadala

-Delile

• Isifinyezo
• Kuyini umsoco futhi kungani kubalulekile kubantu abadala?
• Yini engenza kube nzima kimi ukuthi ngidle ngiphilile njengoba ngikhula?
• Ngingadla kanjani nginempilo njengoba ngikhula?
• Yini engingayenza uma nginenkinga yokudla ukudla okunempilo?

Isifinyezo

Kuyini umsoco futhi kungani kubalulekile kubantu abadala?

Ukudla okunomsoco kumayelana nokudla ukudla okunempilo futhi okunempilo ukuze umzimba wakho uthole izakhamzimba ezikudingayo. Amakhemikhali yizinto ekudleni okudingwa yimizimba yethu ukuze ikwazi ukusebenza futhi ikhule. Kubandakanya ama-carbohydrate, amafutha, amaprotheni, amavithamini, amaminerali namanzi.

Ukudla okunomsoco kubalulekile, noma ngabe uneminyaka emingaki. Kukunika amandla futhi kungakusiza ulawule isisindo sakho. Kungasiza futhi ukuvikela ezinye izifo, njenge-osteoporosis, umfutho wegazi ophakeme, isifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, kanye nomdlavuza othile.

Kepha njengoba ukhula, umzimba wakho nokuphila kwakho kuyashintsha, kanjalo nalokhu okudingayo ukuze uhlale uphilile. Isibonelo, ungahle udinge amakhalori ambalwa, kepha usadinga ukuthola izakhi zomzimba ezanele. Abanye abantu asebekhulile badinga amaprotheni amaningi.

Yini engenza kube nzima kimi ukuthi ngidle ngiphilile njengoba ngikhula?

Olunye ushintsho olungenzeka njengoba uneminyaka yobudala lungenza kube nzima kuwe ukuthi udle uphilile. Lokhu kufaka phakathi izinguquko ku-

• Impilo yasekhaya, njengokuhlala wedwa ngokuzumayo noma unenkinga yokuhamba
• Impilo, engenza kube nzima ukuthi uzipheke noma uzondle
• Imithi, engashintsha ukuthi ukudla kunambitheka kanjani, yome umlomo wakho, noma ikhiphe isifiso sokudla
• Imali engenayo, okusho ukuthi kungenzeka ukuthi awunayo imali eningi yokudla
• Inzwa yokuhogela nokunambitha
• Izinkinga ukuhlafuna noma ukugwinya ukudla kwakho

Ngingadla kanjani nginempilo njengoba ngikhula?

Ukuze uhlale uphilile njengoba ukhula, kufanele

• Yidla ukudla okunikeza izakhamzimba eziningi ngaphandle kwama-calories amaningi, njenge
  • Izithelo nemifino (khetha izinhlobo ezahlukahlukene ezinemibala egqamile)
  • Izinhlamvu eziphelele, njenge-oatmeal, isinkwa sikakolweni wonke, nelayisi elinsundu
  • Ubisi olungenamafutha noma olunamafutha amancane noshizi, noma ubisi lwe-soy noma lwerayisi olungeze i-vitamin D ne-calcium
  • Ukudla kwasolwandle, inyama engenamafutha, izinkukhu namaqanda
  • Ubhontshisi, amantongomane nembewu
• Gwema amakhalori angenalutho. Lokhu ngukudla okunama-khalori amaningi kepha izakhamzimba ezimbalwa, njengama-chips, uswidi, izimpahla ezibhakiwe, isoda notshwala.
• Khetha ukudla okungenayo i-cholesterol eningi namafutha. Ufuna ikakhulukazi ukuzama ukugwema amafutha agcwele futhi adlulisiwe. Amafutha agcwalisiwe imvamisa amafutha avela ezilwaneni. Amafutha weTrans angamafutha acutshungulwayo ku-stick margarine kanye nokunciphisa imifino. Ungabathola kokunye okubhakiwe okuthengwe esitolo nokudla okuthosiwe kwezinye izindawo zokudlela ezidayisa ukudla okusheshayo.
• Phuza iziphuzo ezanele, ukuze ungaphelelwa amanzi emzimbeni. Abanye abantu balahlekelwa umuzwa wokoma njengoba bekhula. Futhi imishanguzo ethile ingakwenza kubaluleke kakhulu ukuba noketshezi oluningi.
• Yiba namandla ngokomzimba. Uma usuqale ukulahla isifiso sakho sokudla, ukuzivocavoca umzimba kungakusiza uzizwe ulambile.

Yini engingayenza uma nginenkinga yokudla ukudla okunempilo?

Kwesinye isikhathi izingqinamba zezempilo noma ezinye izinkinga zingenza kube nzima ukudla okunempilo. Nawa amanye amathiphu angasiza:

• Uma ukhathele ukudla wedwa, zama ukuhlela ukudla okune-potluck noma ukupheka nomngani. Ungabheka nokudla endaweni yesikhungo esiseduze, isikhungo somphakathi, noma isikhungo senkolo.
• Uma unenkinga yokuhlafuna, bheka udokotela wamazinyo wakho ukuze uhlole izinkinga
• Uma unenkinga yokugwinya, zama ukuphuza iziphuzo eziningi ngesidlo sakho. Uma lokho kungakusizi, buza umhlinzeki wakho wezokunakekelwa kwempilo. Isimo sempilo noma umuthi kungadala inkinga.
• Uma unenkinga yokunuka nokunambitha ukudla kwakho, zama ukufaka umbala nokuthungwa ukuze wenze ukudla kwakho kuthakazelise
• Uma ungadli ngokwanele, engeza ukudla okulula okunempilo usuku lonke ukukusiza ukuthi uthole izakhamzimba namakhalori amaningi
• Uma ukugula kukwenza kube nzima kuwe ukuthi uzipheke noma uzondle, hlola umhlinzeki wakho wezokunakekelwa kwempilo. Angancoma owelapha umsebenzi, ongakusiza uthole izindlela zokwenza kube lula.

NIH: Isikhungo Sikazwelonke Sokuguga

• Ukudla okunothe ngenhlanzi nemifino kungakhulisa amandla akho obuchopho