Izinto Ezincane Ezimbili Ezikwenza Uthole Amafutha

-Delile

• 1. Ukudla Ngokushesha
• 2. Ukungaphuzi Amanzi Anele
• 3.Ukuba Nobungane Kakhulu
• 4. Ukuhlala Isikhathi Eside Kakhulu
• 5. Ukungalali ngokwanele
• 6. Ukungabi Nesikhathi Sokuphumula
• 7. Ukudla Kumapuleti Amakhulu Nezitsha
• 8. Ukudla Phambi Kwe-TV
• 9. Ukuphuza Amakholori Akho
• 10. Ukungadli Amaprotheni Anele
• 11. Ukungadli i-Fibre Eyanele
• 12. Ukuthatha ilifti Esikhundleni seziTebhisi
• 13. Ukungabi Nokudla Okulula Okunempilo Kuyasiza
• 14. Ukudla Amafutha Amaningi Anempilo
• 15. Ukuthenga ngaphandle kohlu lokudla
• 16. Ukuphuza Amakhofi Obisi Amaningi kakhulu
• 17. Ukungadli Izithelo Nemifino Eyanele
• 18.Ukugqoka Kakhulu
• 19. Ukuba Nezikhathi Zokudla Ezingajwayelekile
• 20. Ukungadli Okunempilo Ngempelasonto
• Okusemqoka

Umuntu ojwayelekile uzuza iphawundi elilodwa kuya kwamabili (0.5 kuye ku-1 kg) minyaka yonke ().

Yize lelo nani libukeka lilincane, lokho kungalingana no-10 to 20 amakhilogremu athe xaxa eminyakeni eyishumi.

Ukudla ukudla okunempilo nokuzivocavoca njalo kungasiza ekuvimbeleni lokhu kuzuza kwesisindo okunyonyobayo. Kodwa-ke, kuvame ukuba yizinto ezincane ezipakisha kumakhilogremu.

Ngenhlanhla, ungalawula ngokushintsha imikhuba yakho namuhla.

Nazi izinto ezincane ezingama-20 ezikwenza ukhuluphale.

1. Ukudla Ngokushesha

Ezweni lanamuhla, abantu bamatasa kakhulu kunakuqala futhi bathambekele ekudleni ukudla kwabo ngokushesha.

Ngeshwa, ukudla ngokushesha kungakwenza uzuze amafutha. Ucwaningo lukhombisa ukuthi abantu abadla ukudla kwabo ngokushesha maningi amathuba okuthi bakhuluphale ngokweqile noma abakhuluphele (, 3,).

Lokhu kungenxa yokuthi kuthatha isikhathi ukuthi umzimba wakho utshele ubuchopho bakho ukuthi ugcwele. Ngakho-ke, abantu abadla ngokushesha bangadla kalula ukudla okuningi kunalokho okudingwa yimizimba yabo ngaphambi kokuba bazizwe besuthi ().

Uma ungumuntu odla ngokushesha, zama ukwehlisa ijubane ngokuhlafuna okuningi nangokuthatha ukulunywa okuncane. Ungafunda amasu amaningi wokubambezela ukudla kwakho lapha.

2. Ukungaphuzi Amanzi Anele

Izifundo zilinganisela ukuthi abantu abadala abangafika ku-16-28% banciphile emzimbeni, nabantu abadala basengozini eyengeziwe ().

Ukungaphuzi amanzi anele kungakwenza womele. Kuyathakazelisa ukuthi ukoma kungaphazanyiswa njengesibonakaliso sendlala noma isifiso sokudla ngumzimba ().

Kokunye ukuhlola, ososayensi bathole ukuthi abantu abaphuza izinkomishi ezimbili zamanzi ngaphambi kokudla kwasekuseni badle ama-calories angama-22% kuleso sidlo kunabantu abangaphuzi amanzi ().

Okuhle kunakho konke, amanzi alula anama-khalori ama-zero. Ezinye izifundo zithole ukuthi ukufaka iziphuzo ezinoshukela ngamanzi kunganciphisa ukudla kwekhalori ngama-calories afinyelela kuma-200 ngosuku ().

Uma uthola amanzi angenamsoco, zama ukufaka izingcezu zekhukhamba, ulamula noma isithelo sakho osithandayo ukwengeza udwi wokunambitheka.

3.Ukuba Nobungane Kakhulu

Ukuba nempilo yezenhlalo kubalulekile ekugcineni ibhalansi yempilo nomsebenzi ejabulisayo.

Kodwa-ke, ukuba nomphakathi ngokweqile kungakwenza uzuze amafutha. Izimo zomphakathi zivame ukufaka ukudla noma utshwala, okungangeza kalula amakhalori angafuneki ekudleni kwakho.

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi abantu bavame ukudla njengabantu abanabo. Ngakho-ke uma abangani bakho bedla izingxenye ezinkulu noma bekhetha ukudla okungenampilo, maningi amathuba okuba ulandele (10, 11).

Ngenhlanhla, kunezinto ongazenza ukuze uhlale uphilile ngaphandle kokudela impilo yakho yezenhlalo. Ungathola izeluleko ezihlakaniphile zokudla okunempilo lapho udla lapha.

4. Ukuhlala Isikhathi Eside Kakhulu

Emazweni aseNtshonalanga, umuntu omdala ojwayelekile uhlala amahora ayi-9 kuye kwayi-11 ngosuku ().

Yize kubonakala kungenangozi, ucwaningo lukhombisa ukuthi abantu abahlala isikhathi eside maningi amathuba okuthi bakhuluphale ngokweqile. Ngaphezu kwalokho, banezingozi eziphakeme zezifo ezingamahlalakhona nokufa ngaphambi kwesikhathi ().

Isibonelo, ukuhlaziywa kwezifundo eziyisithupha zabantu abacishe babe ngama-600,000 kutholakale ukuthi abantu abadala abahlala isikhathi esingaphezu kwamahora ayi-10 ngosuku, njengesisebenzi esivamile sasehhovisi, babenobungozi obuphakeme ngama-34% bokufa ngaphambi kwesikhathi ().

Kuyathakazelisa ukuthi izifundo ziphinde zathola ukuthi abantu abahlala isikhathi eside kakhulu ababonakali besenza isikhathi abasichithe behleli nokuzivocavoca (,).

Uma umsebenzi wakho uhilela ukuhlala isikhathi eside, qiniseka ukuthi uvivinya umzimba ngaphambi kokusebenza, ngesikhathi sokudla kwasemini noma ngemuva komsebenzi izikhathi ezimbalwa ngesonto. Ungazama futhi ukusebenzisa ideski lokuma.

5. Ukungalali ngokwanele

Abangaphezu kwengxenye yesithathu baseMelika abalali ngokwanele ().

Ngeshwa, ukuntuleka kokulala kuxhunyaniswe kakhulu nokuzuza kwesisindo. Lokhu kungenxa yezici eziningi, kufaka phakathi izinguquko ze-hormonal kanye nokuntuleka kwesisusa sokuzivocavoca ().

Kokunye ukuhlola, ososayensi bahlaziye imikhuba yokulala yabesifazane abangaphezu kwama-68,000 eminyakeni engaphezu kwengu-16.Bathola ukuthi abesifazane abalala ngaphansi kwamahora ama-5 ubusuku ngabunye babenengozi enkulu kakhulu yokuthola isisindo kunabantu abalala amahora ayi-7 noma ngaphezulu ().

Okubi nakakhulu, abantu abangalali ngokwanele kungenzeka ukuthi bathole amafutha esiswini, noma amafutha e-visceral. Ukuthwala amafutha amaningi we-visceral kuxhumene nengozi ephezulu yezifo eziyingozi njengesifo senhliziyo nohlobo 2 lwesifo sikashukela (,).

Uma ulwela ukulala, ungathola amathiphu awusizo wokukusiza ukuthi ulale ngokushesha lapha.

6. Ukungabi Nesikhathi Sokuphumula

Abantu abaningi baphila impilo ematasa futhi abanaso neze isikhathi sabo.

Ngokudabukisayo, ukungabi nesikhathi sokuphumula kungenza uzizwe ucindezelekile njalo futhi uthole amafutha.

Ucwaningo lukhombisa ukuthi ukucindezelwa njalo kuxhunyaniswe namafutha esiswini. Kubukeka sengathi lokhu kucindezela kwenza abantu ngokungazi bafise "ukudla okunethezeka" okungenampilo ukunciphisa ukukhathazeka futhi kubenze bazizwe bengcono ().

Ukuzindla kuyindlela enhle yokubhekana nengcindezi. Ukubuyekezwa kwezifundo ezingama-47 zabantu abangaphezu kwe-3,500 kukhombisile ukuthi ukuzindla kusize ekunciphiseni ukucindezeleka nokukhathazeka ().

Ngaphandle kokuzindla, ungazama futhi i-yoga, ukunciphisa i-caffeine nokuzilolonga ukuze usize ekunciphiseni ukucindezeleka.

7. Ukudla Kumapuleti Amakhulu Nezitsha

Usayizi wamapuleti nezitsha zakho kungaba nomthelela omkhulu okhalweni lwakho.

Ekuhlaziyweni kwezifundo ezingama-72, ososayensi bathole ukuthi abantu badla ukudla okuningi uma kuphakelwa emapuleti nasezitsheni ezinkulu kunamapuleti nezitsha ezincane bengaqapheli nakancane. Ngokwesilinganiso, abantu abadle kusuka ku-tableware enkulu basebenzise ama-calories ayi-16% ngaphezulu ngesidlo ngasinye ().

Ngokwengeziwe, olunye ucwaningo luthole ukuthi ngisho nochwepheshe bokudla okunomsoco ngokungazi badle u-ayisikhilimu ngaphezulu kwe-31% lapho benikezwa izitsha ezinkulu ().

Lokhu kwenzeka ngoba amapuleti amakhulu angenza ukunikezwa kokudla kubonakale kukuncane kunalokho okuyikho. Lokhu kwenza ingqondo yakho icabange ukuthi awudlanga ukudla okwanele.

Ukushintshela ku-tableware encane kungakusiza udle ukudla okuncane ngaphandle kokuzizwa ulambile.

8. Ukudla Phambi Kwe-TV

Abantu bavame ukudla ngenkathi bebuka i-TV, bephequlula i-Intanethi noma befunda iphepha. Kodwa-ke, ukudla ngenkathi uphazamisekile kungenza ukuthi udle ukudla okuningi.

Ukubuyekezwa kwezifundo ezingama-24 kutholakale ukuthi abantu badla ukudla okuningi ngesikhathi sokudla lapho bephazamiseka ().

Kuyathakazelisa ukuthi labo abadle ngenkathi bephazamisekile nabo badle ukudla okuningi kakhulu ngokuhamba kosuku. Lokhu kungenzeka ngoba bebengaboni ukuthi badle okungakanani ngesikhathi sokudla.

Ngenkathi udla, phokophela ukususa konke okuphazamisayo bese ugxila ekudleni kwakho. Lokhu kwaziwa njengokudla okucabangayo futhi kusiza ekwenzeni ukudla kube mnandi futhi kujabulise ().

9. Ukuphuza Amakholori Akho

Ukuphuza iziphuzo zezithelo, iziphuzo ezibandayo nezinye iziphuzo kungahle kukwenze uzuze amafutha.

Ingqondo yakho ayibhalisi amakhalori eziphuzweni ngendlela efanayo ebhalisa ngayo ama-calories ekudleni, okusho ukuthi kungenzeka ukuthi unxephezele ngokudla ukudla okuningi ngokuhamba kwesikhathi ().

Kwesinye isifundo, abantu abangama-40 badle amakhalori angama-300 avela kuma-apula aphelele, i-appleauce noma i-apula ngokudla kwabo ngezikhathi eziyisithupha ezihlukene. Ososayensi bathole ukuthi ama-apula aphelele agcwaliswa kakhulu, kanti ijusi le-apula bekungukugcwaliswa okuncane ().

Thola amakhalori akho ekudleni okuphelele kuneziphuzo. Ukudla okuphelele kuthatha isikhathi esithe xaxa ukuhlafuna nokugwinya, okusho ukuthi ubuchopho bakho bunesikhathi esithe xaxa sokucubungula amasignali endlala.

10. Ukungadli Amaprotheni Anele

Ukuntuleka kwamaprotheni ekudleni kwakho kungakwenza uzuze amafutha.

Lesi sakhi somzimba esibalulekile singakusiza ukuthi uhlale ugcwele isikhathi eside ngenkathi udla ukudla okuncane ().

Amaprotheni atshela umzimba ukuthi wenze ama-hormone amaningi okugcwala njenge-peptide YY, GIP ne-GLP-1. Iphinde itshele umzimba ukuthi wenze ama-hormone endlala ambalwa njenge-ghrelin (,).

Ucwaningo luye lwabonisa nokuthi ukudla kwamaprotheni okuphezulu kungasiza ekuqiniseni imetabolism yakho futhi kulondoloze ubukhulu bemisipha - izinto ezimbili ezibalulekile ekugcineni isisindo esinempilo (,).

Ukwengeza ukudla kwakho kwamaprotheni, zama ukudla ukudla okunothe kakhulu kwamaprotheni njengamaqanda, inyama, inhlanzi, i-tofu nama-lentils. Ungathola ukudla okumnandi kwamaprotheni lapha.

11. Ukungadli i-Fibre Eyanele

Ukuntuleka kwe-fiber ekudleni kwakho kungakwenza uzuze amafutha. Lokhu kungenxa yokuthi i-fiber isiza ukulawula isifiso sakho sokudla ukuze ikugcine ugcwele isikhathi eside (,,).

Ucwaningo olulodwa lubonise ukuthi ukudla amagremu ayi-14 e-fiber ngosuku kunganciphisa ukudla kwakho ikhalori kuze kufike ku-10%. Lokhu kungaholela ekulahlekelweni okungafika kumakhilogremu angu-4.2 (1.9 kg) ngaphezu kwezinyanga ezine ().

Ngaphandle kwesifiso, imiphumela ye-fiber ekulahlekelweni kwesisindo iyimpikiswano. Noma kunjalo, iqiniso lokuthi i-fiber iyagcwalisa kungasiza ukuvikela okhalweni lwakho.

Ungakhuphula ukudla kwakho kwe-fiber ngokudla imifino eminingi, ikakhulukazi ubhontshisi nemidumba. Ngenye indlela, ungazama ukuthatha i-fiber encibilikayo njenge-glucomannan.

12. Ukuthatha ilifti Esikhundleni seziTebhisi

Uma uthatha ikheshi esikhundleni sezitebhisi emsebenzini, ulahlekelwa ukuzivocavoca umzimba okulula.

Ucwaningo lukhombisa ukuthi ushisa ama-calories ayi-8 ngazo zonke izinyathelo ezingama-20 ozikhuphukayo. Ngenkathi ama-calories ayisishiyagalombili engabonakala engabalulekile, angangeza kalula kufinyelela kuma-calories ayikhulu ngosuku uma uvame ukuhamba phakathi kwamaphansi amaningi ().

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi abantu abagibela izitebhisi sebekhuphule izinga lokuqina komzimba kanye nempilo yenhliziyo nengqondo engcono (,, 40).

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi ukuthatha izitebhisi kungashesha kunokuthatha ikheshi uma ubamba isikhathi sokulinda (40).

13. Ukungabi Nokudla Okulula Okunempilo Kuyasiza

Indlala ingesinye sezizathu ezinkulu zokuthi kungani abantu bekhuluphela.

Lapho abantu belambile, maningi amathuba okuthi badle izingxenye ezinkulu zokudla. Ngaphezu kwalokho, indlala ingakhuphula izifiso zakho zokudla okungenampilo (41, 42,).

Ukuba nokudla okulula okunempilo kungasiza ekulweni nendlala futhi kunqande izifiso zakho zokudla okungenampilo.

Mane ukhumbule ukugcina osayizi bezinxenye zakho ekudleni kubhekiwe. Ngaphandle kwalokho, ukudla ukudla okulula okuningi okunempilo kanye nokudla okukhulu kusengaphazamisa okhalweni lwakho.

Ungathola imibono eminingi emnandi yokudla okulula lapha.

14. Ukudla Amafutha Amaningi Anempilo

Amafutha anempilo afana nokwatapheya, uwoyela kakhukhunathi kanye namafutha omnqumo ayingxenye ebalulekile yokudla okunempilo.

Ngeshwa, "ukuba nento eningi kakhulu" kuyasebenza nasemafutheni anempilo. Lokho kungenxa yokuthi amafutha enempilo nawo anama-calories amaningi.

Isibonelo, isipuni esisodwa samafutha omnqumo sinama-calories angu-119. Uma ufaka izinkezo eziningi zamafutha ekudleni kwakho, ama-calories angangeza ngokushesha (44).

Yize amafutha anempilo enama-kilojoule amaningi, anomsoco futhi akufanele agwenywe. Esikhundleni salokho, phokophela ukuthola amanoni amaningi ekudleni kwakho ekudleni okuphelele njenge-salmon ne-avocado. Lokhu kudla kugcwalisa kakhulu kunowoyela bodwa.

Ngaphezu kwalokho, lwela ukudla ibhalansi enhle yamafutha enempilo, amaprotheni anciphile, izithelo nemifino. Lokhu kufanele ngokwemvelo kulinganise ukudla kwakho futhi kwehlise ukudla kwakho kwansuku zonke kwekhalori.

15. Ukuthenga ngaphandle kohlu lokudla

Ukuthenga ngaphandle kohlu lokudla kungenzeka kukwenze uzuze amafutha.

Uhlu lwezitolo alugcini nje ngokusiza ukuthi wonge imali, kepha futhi lungakuvimba ekuthengeni okungacabangi, okuvame ukungabi nempilo.

Eqinisweni, ucwaningo oluningi luthole ukuthi abantu abathenga ngohlu lokudla kungenzeka babe nokudla okunempilo, bathwale isisindo esincane futhi bonge imali eningi (,).

Nawa amathiphu ambalwa wokwenza uhlu lokudla:

• Hlela ukudla ngesigaba ukuze kube lula ukukuthola.
• Uma ujwayelene nesitolo, hlela ukudla kwakho ngokulandelana kusuka kusondele kakhulu emnyango wokungena kude nakude nomnyango. Lokhu kuzokusiza ukongela isikhathi futhi ugweme isilingo.
• Qiniseka ukuthi uhlu lwakho lokudla luhambisana nohlelo lwakho lokudla lwamasonto onke ukuze ungabuyeli esitolo futhi.

16. Ukuphuza Amakhofi Obisi Amaningi kakhulu

Abangaphezu kwama-60% baseMelika baphuza ikhofi nsuku zonke (47).

Lesi siphuzo esidumile asinikezi amandla kuphela, kodwa futhi silayishwe ngama-antioxidants nezakhi zomsoco ezizuzisayo.

Kodwa-ke, ucwaningo lukhombisa ukuthi ngaphezulu kwababili kwabathathu baseMelika bengeza ukhilimu, ushukela, ubisi nezinye izithasiselo ekhofi labo, okungenza kungabi nempilo. Lokhu kusho ukuthi umkhuba wakho wekhofi ungahle ube nomthelela ekuzuzeni amafutha (48).

Isibonelo, i-latte ende evela ku-Starbucks inama-calories angu-204. Ukwenza ushintshele kukhofi emnyama kungakunika ukushaya okufanayo kwe-caffeine ngaphandle kwama-calories athe xaxa (49, 50).

17. Ukungadli Izithelo Nemifino Eyanele

Ngaphansi kuka-1 kwabangu-10 baseMelika abahlangabezana nezincomo zokudla nezithelo zemifino ().

Lesi kungenzeka ukuthi yisizathu esikhulu sokuthi kungani ama-70% amaMelika ekhuluphele ngokweqile noma ekhuluphele ().

Izithelo nemifino ayigcini ngokulayishwa izakhamzimba ezinenzuzo, kepha futhi inama-calories amancane kakhulu, okulungele okhalweni lwakho (53).

Ucwaningo oluningi luye lwabonisa nokuthi abantu abadla imifino nezithelo eziningi kungenzeka babe nesisindo esinempilo (,).

Uma ukuthola kunzima ukudla izithelo nemifino yakho, nazi izeluleko ezimbalwa eziwusizo:

• Faka ezinye izithelo ku-oatmeal yakho yasekuseni.
• Lungisa ezinye izinti zemifino eluhlaza uhambe nazo uye nazo emsebenzini.
• Faka imifino eningi eqoshiwe kumasobho akho, isitshulu nama-lasagna.
• Yidla isobho kanye nezitshulu ezicebile zemifino njengoba kubanda ngaphandle.
• Uma ukuthola kunzima ukulungiselela imifino emisha, zama ukuyihlanganisa nemifino efriziwe.

18.Ukugqoka Kakhulu

Ukusebenza okukodwa kokugqoka isaladi kungaqukatha amakhalori amaningi kunesaladi yakho yonke.

Isibonelo, ukugqokwa kwesaladi okuvamile njengepulazi, ushizi we-bleu nokugqokwa kukaKesari kuqukethe phakathi kwama-calories ayi-130 kuya kwayi-180 ngokusebenza okujwayelekile (56, 57, 58)

Ukubeka lokhu kahle, kungakuthatha imizuzu engama-30 ukuhamba ngejubane elilinganiselwe ukushisa nje ukugqoka isaladi (59).

Esikhundleni salokho, zama ukunciphisa okokugqoka isaladi ngangokunokwenzeka, njengoba kungenza kalula amakhalori ekudleni kwakho. Noma okungcono, khetha ukugqoka isaladi enama-khalori aphansi njenge-vinaigrette.

19. Ukuba Nezikhathi Zokudla Ezingajwayelekile

Ngenkathi ukubambezela ukudla njalo njalo kungenangozi, ukudla njalo ngezikhathi ezingajwayelekile kungaba yingozi empilweni yakho nasokhalo lwakho.

Kokunye ukuhlola kwabantu abangu-11, ososayensi bathola ukuthi abantu ababenezikhathi ezivamile zokudla bazizwa bengalambile kancane ngaphambi kokudla futhi beneliseke kakhulu ngemuva kokudla. Lokhu kusho ukuthi abantu abanezikhathi zokudla ezingajwayelekile bangazizwa belambile kakhulu futhi badle ukudla okuningi ().

Okukhathaza kakhulu ukuthi abantu abanezikhathi zokudla ezingajwayelekile banobungozi obukhulu bezifo ezingamahlalakhona. Lokhu kufaka phakathi i-metabolic syndrome, isifo senhliziyo, ukumelana ne-insulin nokulawulwa kashukela okungalungile (,).

Ngokwethi, izikhathi zokudla ezingajwayelekile zingakhuthaza le miphumela eyingozi ngokuthinta iwashi langaphakathi lomzimba wakho. Leli washi langaphakathi lisiza izinqubo ezijwayelekile njengokuthanda ukudla, imetabolism kanye nokugaya ukudla, ngakho-ke ukudla okungajwayelekile kungaphazamisa isigqi sabo (,,).

20. Ukungadli Okunempilo Ngempelasonto

Abantu bavame ukukuthola kulula ukudla okunempilo phakathi nesonto ngoba bajwayele ukuba nenkambiso yansuku zonke ngemisebenzi yabo nokuzibophezela kwabo empilweni.

Ngakolunye uhlangothi, izimpelasonto zivame ukuba nesakhiwo esincane. Ngaphezu kwalokho, abantu bangaba seduze kwezilingo ezingenampilo, okungaholela ekutholeni isisindo.

Kokunye ukuhlola, ososayensi baqaphele imikhuba yokudla nokuvivinya umzimba yabantu abangama-48. Bathola ukuthi abantu bakhuluphala ngezimpelasonto, njengoba bedla ukudla okuningi futhi bengasebenzi ().

Ngenhlanhla, futhi unesikhathi esengeziwe ngezimpelasonto sokuya ngaphandle nokuzivocavoca umzimba. Ngaphezu kwalokho, ungagwema isilingo ngokususa ukudla okungenampilo endlini.

Okusemqoka

Kunezinto eziningi ezincane ezingenza ukuthi ukhuluphale.

Kodwa-ke, ungenza ushintsho lwendlela yokuphila namuhla ukuze uziphendulele.

Ngokulandela izeluleko ezimbalwa nje kule ndatshana, ungaqiniseka ukuthi uzuza kakhulu ekudleni kwakho okunempilo nokuzivocavoca umzimba futhi ugweme ukuzilimaza ngengozi.