Amanga amakhulu ama-8 Mayelana Noshukela Okungafanele Sifunde

-Delile

• 1. ‘Wonke ushukela ushukela omubi.’
• 2. ‘Ushukela ocutshungulwe kancane noma wemvelo ungcono kuwe.’
• 3. 'Kufanele usike ushukela empilweni yakho ngokuphelele.'
• 4. ‘Akunakwenzeka ukugwema ushukela.’
• 5. ‘Ushukela uyakugulisa.’
• 6. ‘Ushukela uyisidakamizwa nomlutha.’
• 7. 'Ukufaka okunye esikhundleni sikashukela kungenye indlela enhle.'
• 8. 'Ukudla ukudla okunoshukela ophansi noma ongenawo uzokusiza wehlise isisindo.'
• Ngokucatshangelwa ushukela

Kunezinto ezimbalwa sonke esingazisho ngokuqinisekile ngoshukela. Inombolo eyodwa, iyathandeka kakhulu. Futhi inombolo yesibili? Kuyadida impela.

Yize sonke singavuma ukuthi ushukela akuyona into efanelekile yezempilo, kunemininingwane eminingi eyiphutha yokuthi izinto ezimnandi kufanele zingene kanjani ekudleni kwakho - uma kunjalo. Isibonelo, ingabe ezinye izinhlobo zikashukela ziphilile kunezinye? Futhi ingabe ukusika kuzokubeka emgqeni osheshayo wokwehlisa isisindo, ukunciphisa izinduna, ukuvimba ukuguquguquka kwemizwelo, noma obunye ubunzima bezempilo?

Kuyavela, izimpendulo kungenzeka zingabi yilokho okucabangayo. Nakhu ukubheka izinto eziyisishiyagalombili ngisho nabantu abonga ukondleka okungenzeka abangaqapheli ngoshukela - nokuthi yini okufanele uyazi ngokukufaka ekudleni kwakho.

1. ‘Wonke ushukela ushukela omubi.’

Mhlawumbe uzwe kaninginingi ukuthi kufanele ngabe sonke sidla kanjani ushukela omncane. Kepha okushiwo ochwepheshe empeleni ukuthi kufanele ngabe sidla kancane kungezwe ushukela. Lowo ushukela owengeziwe ekudleni ukuze ubenze banambitheke (er) - njengoshukela onsundu kumakhukhi e-chocolate chip noma uju oluconsa ku-yogurt yakho.

Ushukela owengeziwe wehlukile kunoshukela ovela ngokwemvelo kokunye ukudla, njengezithelo noma ubisi. Kokunye, ushukela wemvelo uza nephakethe lamavithamini, amaminerali, nezakhamzimba ezisiza ukuqeda ezinye zezici ezingezinhle zokuqukethwe ushukela, kuchaza uGeorgie Fear, RD, umbhali wencwadi ethi “Lean Habits for Lifelong Weight Loss” Isibonelo, isithelo sine-fiber edala ukuthi umzimba wethu umunce ushukela ngezinga eliphansi.

Ukuthatha? Ungakhathazeki ngezinto ezifana nezithelo eziphelele noma ubisi olulula (njengobisi noma iyogathi engenashukela). Imithombo yoshukela ongeziwe - uphudingi, iziphuzo ezinoshukela, noma ukudla okuhlanganisiwe - yizinto odinga ukuzibheka.

Ushukela vs. USUKELAKukhona neqiniso lokuthi ukudla okwenzeka ngokwemvelo
ushukela uvame ukuqukatha Ngaphansi ushukela
isiyonke. Ukwenza isibonelo, uzothola amagremu ayi-7 kashukela enkomishini entsha
ama-strawberry, kepha ama-gramu ayi-11 kashukela esikhwameni sezithelo ezinephunga le-sitrobheli
Ungadla.

2. ‘Ushukela ocutshungulwe kancane noma wemvelo ungcono kuwe.’

Kuyiqiniso ukuthi ubumnandi obucutshungulwa kancane, njengoju noma isiraphu ye-maple, kuqukethe izakhamzimba eziningi kunalezo ezicutshungulwe kakhulu, njengoshukela omhlophe. Kepha amanani alezi zakhi mncane kakhulu, ngakho-ke ngeke abe nomthelela olinganisekayo empilweni yakho. Emzimbeni wakho, yonke imithombo kashukela iyafana.

Ngaphezu kwalokho, lawa maswidi emvelo awatholi noma yiluphi uhlobo lokwelashwa okukhethekile emzimbeni wakho. Umgudu wokugaya udiliza yonke imithombo kashukela ibe ushukela olula obizwa ngokuthi ama-monosaccharides.

“Umzimba wakho awazi ukuthi uvela kushukela wetafula, uju noma umpe we-agave. Imane ibone ama-molecule kashukela we-monosaccharide, ”kuchaza u-Amy Goodson, MS, RD. Futhi konke yalaba shukela baletha ama-calories ayi-4 ngegramu ngayinye, ngakho-ke onke anomthelela ofanayo esisindweni sakho.

3. 'Kufanele usike ushukela empilweni yakho ngokuphelele.'

Awudingi ukusika ushukela ongeziwe empilweni yakho ngokuphelele. Izinhlangano ezehlukene zezempilo zinezincomo ezahlukahlukene ngenani likashukela okufanele uzilinganisele lona ngosuku. Kodwa bonke bayavuma ukuthi kunendawo kashukela othile ekudleni okunempilo.

Isisho sokuthi umuntu omdala odla ama-calories angu-2 000 ngosuku kufanele abe namathisipuni angaphansi kuka-12.5, noma ama-gramu angama-50, kashukela owengeziwe nsuku zonke. .

Ekugcineni, umzimba wakho awukwenzi isidingo ushukela. Ngakho-ke ukuba nokuncane kungcono, kusho u-Fear. Lokho akusho ukuthi awunakuba nhlobo, noma kunjalo. Imayelana - uyiqagele - ukulinganisela.

4. ‘Akunakwenzeka ukugwema ushukela.’

Ukushaywa kwabantu baseMelika kudla ushukela kakhulu kunalokho okufanele, ngokusho kweMihlahlandlela Yezokudla yase-U.S. Awuqinisekile ukuthi ungomunye wabo? Zama ukufaka ukudla kwakho kuhlelo lokusebenza lokulandela ukudla izinsuku ezimbalwa. Lokho kungakunika umuzwa wokuthi udla kangakanani izinto ezimnandi futhi kwenze kube lula ukudla ushukela ongeziwe.

Uma weqisa, ukunciphisa kufanele kungabi buhlungu. Esikhundleni sokufunga okuthandwa nguwe okumnandi, zama ukuba nezingxenye ezincane. "Ngemuva kwakho konke, kukhona uhhafu wamagremu kashukela engxenyeni yenkomishi ka-ayisikhilimu uma kuqhathaniswa nenkomishi yonke," kusho u-Fear.

Bheka ukudla okuhlanganisiwe, futhi. Izinto ezifana nesinkwa, i-yogurt enamakha, okusanhlamvu, kanye notamatisi isosi konke kungaba noshukela owengeziwe ongalindela. Ngakho-ke naka amalebula okunomsoco futhi ubheke izinketho ezizokusiza uhlale ngaphakathi komkhawulo wakho woshukela wosuku.

5. ‘Ushukela uyakugulisa.’

Mhlawumbe uzwile ukuthi ukudla ushukela kuzokunikeza isifo senhliziyo, i-Alzheimer's, noma umdlavuza. Kodwa ukudla ushukela ngokulinganisela ngeke kugunde iminyaka empilweni yakho. Ucwaningo olulandele abantu abadala abangaphezu kwama-350,000 isikhathi esingaphezu kweminyaka eyishumi lithole ukuthi kwengezwa ukusetshenziswa koshukela hhayi kuxhunyaniswa nengozi eyengeziwe yokufa.

Inqobo nje uma ungeqisi.

Ngenkathi inani elilinganiselwe likashukela lingabonakali liyingozi, ukuba nokuningi kakhulu kungakubeka engcupheni yokuthola isisindo. Kodwa-ke kungaba nama-chip amazambane amaningi kakhulu, ushizi omningi kakhulu, noma ilayisi elinsundu kakhulu.

"Amakhalori amaningi ngokweqile ekudleni kwethu, kubandakanya nalawo asuka kushukela, afaka isandla ekuzuzeni isisindo, okungaholela ekukhuluphaleni nasesimweni sokuqala kwesifo esingelapheki," kuchaza uKris Sollid, RD, umqondisi omkhulu wezokuxhumana kokudla okunomsoco kwi-International Food Information Isisekelo Somkhandlu.

Iqiniso? Ukwelapha idonathi ekuseni ngeSonto ngeke kulimaze. Kepha uma wazi ukuthi kuzokudala ukuthi udle amantongomane amaningana futhi kukuthumele ngaphezu komkhawulo wakho wamakholori wansuku zonke, ungahle ufune ukucacisa. Ngendlela efanayo, ungasebenzisi leli qiniso ukuphusha umuntu ukuthi adle ushukela lapho engafuni.

6. ‘Ushukela uyisidakamizwa nomlutha.’

"Ukuqhathanisa ushukela nezidakamizwa zokuhlukumeza kuyindlela elula elula," kusho uGiuseppe Gangarossa, PhD, we-PLOS. Ochwepheshe bayazi ukuthi ukudla ushukela okuhambisana nemizwa yenjabulo nomvuzo. Izindlela ezigqagqene zingakhiqiza imiphumela efana nokusetshenziswa kwezidakamizwa, kodwa lokho akubenzi babe umlutha njengezidakamizwa, kuchaza u-Ali Webster, RD, PhD, umqondisi ohlangene wezokuxhumana kokudla okunempilo kwe-International Food Information Council Foundation.

Ngakho-ke kungani abanye abantu bejaha kangaka lapho bedla ukudla okulula okunoshukela futhi bezizwa sengathi badinga ukulungiswa okujwayelekile ukuze bangashayi? Ukudla izinto ezimnandi kubangela ukuba ushukela wegazi lakho uphume futhi wehle ngokushesha, okungakushiya ukhathele futhi unekhanda."Lokhu kuvame ukushiya abantu befuna ushukela owengeziwe ukuzinzisa ushukela egazini labo futhi kubasize bazizwe bengcono," kuchaza uGoodson.

Ukuqhathanisa ushukela nezidakamizwa kuyaqhubeka nokuphikisana. Ukuhlaziywa kwakamuva kwe-European Journal of Nutrition kuthole ubufakazi obuncane obusekela umbono wokuthi empeleni ushukela unezinto eziluthayo, ezifana nezidakamizwa. I-Scientific American iphinde yaphawula ukuthi ukushintsha indawo yethu yokudla kungasiza ukunciphisa lezi zifiso. Ngokuhlala uzibophezele ekugwemeni ushukela ongeziwe ekhaya, njengamaqebelengwane asekuseni, okusanhlamvu okusheshayo, noma ama-yogurts alayishiwe, ungathola izifiso ezingezansi zamaswidi lapho u-oda.

Ekusebenziseni igama elithi umluthaAbantu bangafisa ushukela, kodwa akunakwenzeka ukuthi isilinganiso
umuntu unjalo umlutha. Umlutha yi-
isimo sezempilo esibucayi ngokuya ngezinguquko zangempela zobuchopho ezenza kube nzima
ukuze abantu bayeke ukusetshenziswa kwesidakamizwa. Ukuqhathanisa ushukela nezidakamizwa kwenza ukukhanya kube umlutha.

7. 'Ukufaka okunye esikhundleni sikashukela kungenye indlela enhle.'

Kungaba yisilingo ukuhweba ukudla okunoshukela okwenziwe ngoshukela ophansi noma ongenawo ikhalori, njenge-soda yokudla noma amakhukhi angenashukela. Kepha ukwenza lokho kushintshaniswa kungahle kubuyele emuva futhi akunakwenzeka ukuthi kube nempilo.

Ukusetshenziswa kwama-sweeteners afana ne-aspartame, i-saccharin, ne-sucralose kuxhunyaniswe nesisindo inzuzo, hhayi ukwehla kwesisindo, ngokusho kokuhlaziywa kwezifundo ezingama-37 ezanyatheliswa kuyi-Canadian Medical Association Journal. Ngaphezu kwalokho, babeboshwe engcupheni ephezulu yomfutho wegazi ophakeme, uhlobo lwesifo sikashukela sohlobo 2, isifo se-metabolic, isifo senhliziyo, nesifo sohlangothi.

Ochwepheshe abakaqondi kahle ukuthi lezi zinhlobo zobumnandi ziwuthinta kanjani umzimba. Kepha ubufakazi obandayo bukhombisa ukuthi bangaba nomthelela omubi kushukela wegazi, bakwenze kube nzima ukugcina isifiso sakho sokubheka, futhi siphazamise namabhaktheriya akho esiswini. Futhi lezo zinto zingakubeka engcupheni yokukhuluphala nezinkinga zempilo ezihlobene.

8. 'Ukudla ukudla okunoshukela ophansi noma ongenawo uzokusiza wehlise isisindo.'

Impela, ukunciphisa ukudla kwakho ushukela kungakusiza ukuthi ufinyelele imigomo yakho yokwehlisa isisindo. Kodwa kuphela uma ukhumbula nokudla kwakho okuphelele kwekhalori. "Kulula kakhulu ukushintshanisa ukudla okunoshukela kokunye ukudla empeleni okupakisha ama-calories amaningi, okungaholela ekutholeni isisindo," kusho u-Fear, ekhomba ukuthi ukudla okunoshukela ophansi noma ongenawo ushukela akunakuqinisekisa ukwehla kwesisindo.

Ngamanye amagama, ukuba neqanda elingamakhalori angama-600 nesoseji lesidlo sasekuseni esikhundleni sesitsha sakho esijwayelekile esingama-khalori angu-300 okusanhlamvu okunoshukela ngeke kukubuyisele kumajini akho akhanyayo, noma ngabe isemishi liphansi kakhulu kunoshukela.

Yini ezosiza? Ukukhetha izinguqulo ezingenashukela zokudla ovame ukukudla, njenge-yogurt elula esikhundleni se-vanilla, Ukwesaba kuncoma. Futhi uma ungakwazi ukuthola indawo enhle? Nciphisa kancane inani ushukela olifaka kokudla okufana ne-oatmeal, ikhofi noma ama-smoothies.

Ngokucatshangelwa ushukela

Ushukela akuyona ukudla okunempilo, kodwa futhi akuyona ubuthi obubi obenziwa kwesinye isikhathi ukuthi bube yibo. Yize iningi lethu belingama ukuthi libe nokuncane, kulungile impela ukuba nokuncane. Ngakho-ke qhubeka uthokozele okumnandi okwenzeka ngezikhathi ezithile - ngaphandle kohlangothi lwecala.

UMarygrace Taylor ungumbhali wezempilo nokuphila kahle umsebenzi wakhe uvele eParade, Prevention, Redbook, Glamour, Women’s Health, nakwabanye. Mvakashele ku- marygracetaylor.com.