Iingcinga zam ngokutya okungafunekiyo

Asikuko Ngokugqibelela…

Sonke seva ilizwi elithi "Musa ukuvumela ukuba ube lutshaba lokulungileyo." Oku kuvela kumbhali ongumFrentshi uVoltaire owabhala wathi “olona tshaba lolungileyo lolona lulungileyo.”

Ngokuqinisekileyo kusebenza kumdaniso sonke esiwenzayo ngokutya okungenampilo. Kwenzeka ngomhla wama-21 kuJulayi lusuku lweSizwe lweJunk Food. Kwaye nangona ingabonakala ngaphezulu ukuba litikiti lokutya yonke into esiyifunayo, injongo isikhumbuza “ukonwaba ngamaxesha athile akufuneki kuchaphazele ukutya okusempilweni, iintlobo ngeentlobo zokutya kunye nendlela yokuphila.” Ngapha koko, kukho iinguqulelo ezisempilweni zokutya okungenamsoco esikuthandayo ukusikhohlisa.

Kutheni lo mbandela ubalulekile?

Imicimbi yobomi kunye notshintsho kwindlela yokuziphatha ziqwalaselwa ngakumbi njengezinto ezibalulekileyo zonyango lothintelo.

Umceli mngeni ngokutya okungekho mpilweni kunqabile ukuba kubekho umsantsa wolwazi. Andizange ndadibana naye nabani na ongayiqondiyo into yokuba isuntswana lefries alikho njengesondlo njengamantongomane okanye iziqhamo ezomisiweyo. Umceli mngeni wam wokuba ndikhulele eMzantsi sisoda. Ke kwakhona, nakum, ayikokungabikho kolwazi.

Sisondela njani kulo mngeni?

Ndiqala ngezigulana, kunye nam, ndinemibuzo embalwa:

Utya kangaphi ngeveki xa ungekho ekhaya?

Ngokubanzi, ukutya okutyelweyo ekhaya kunesondlo kancinci kunoko kulungiselelwe ekhaya; ziqulathe imithombo efihliweyo yamafutha kwaye zihlala zinikwa kwiindawo ezinkulu. Ke, xa kunokwenzeka, zama ukutya ekhaya.

Zingaphi iiyure zikamabonwakude ozibukelayo ngosuku?

Ukonyusa amashwamshwam ngelixa ubukele umabonwakude kunokuba negalelo ekutyebeni kakhulu. Iiyure esizichithe sibukele umabonwakude zinefuthe kwindlela esitya ngayo kwaye ke nasempilweni yethu. Ukutyeba kakhulu ebuntwaneni kunokunxulunyaniswa nokuncitshiswa komzimba kunye nokwanda kwekhalori. Abantwana abatyebe kakhulu kusenokwenzeka ukuba batyebe kakhulu kwaye basemngciphekweni wokufumana iingxaki kwezonyango. Ndizama ukuzikhuthaza kunye nezinye iintsapho ukunciphisa umda weeyure ezichithwe kubukelwe umabonwakude kwaye endaweni yoko sithathe inxaxheba kwizinto zomzimba.

Utya kangaphi iidessert kunye neelekese?

Oku kutya kuyimithombo eqhelekileyo yamafutha afumileyo, kuba uninzi lweemveliso ezibhakiweyo zinebhotolo kunye namaqanda. Isiqhamo esitsha, ikhekhe lokutya kwengelosi, i-yogurt engafakwanga iqabaka kunye nesherbet zezona ndlela zilungileyo. Ezinye iidessert ezingezizo ezamanzi ngoku ziyafumaneka; Nangona kunjalo, amanqatha ahlala etshintshwa ngamanani anyukayo eswekile, ke umxholo wekhalori unokulingana okanye ngamanye amaxesha ube mkhulu kunenqaku lamafutha eligcweleyo. Ndinomkhwa wokufunda ilebheli yesondlo. Ndiyamangaliswa kukuba umxholo wekhalori wezinto "ezingabonakaliyo" zihlala zikhulu kunezo zibandakanya amafutha. Umxholo wekhalori owandisiweyo uguqulwa ube ngamanqatha emzimbeni. Izisombululo zibandakanya ukwabelana ngokutya kunye neqabane okanye ukufaka endaweni yeziqhamo okanye isherbet.

Zeziphi iintlobo zotywala (kubandakanya nezotywala) oqhele ukuzisela?

Iti rhoqo yeswekile enencasa yesoda kunye neejusi ziqulathe iikhalori ezibalulekileyo kwaye azicetyiswa kwabo batyebe kakhulu okanye baneemeko ezinje ngeswekile. Singagcina amakhulu ekhalori ngokusela amanzi ngokutya kunye nokutya okulula, nangokunciphisa okanye ukunciphisa amanzi. Ndingadibanisa, ukuze ndiphelise unxano lwam ngamanzi, kwaye ndingaziseli iziselo ezinencasa.

Iingcamango ezimbalwa malunga namafutha

Nangona kunjalo, okunye ukutya okunamafutha aphezulu kunokuba neziphumo eziluncedo, ezinjengokuziva waneliseke ngakumbi, emva koko kukhokelela kukutya okuncinci xa kuthelekiswa. Amafutha "aqhutywa kakhulu," njenge nyama egciniweyo, adityaniswa namazinga aphezulu okusweleka kunye neengxaki zentliziyo. Nangona kunjalo, ukutya okupheleleyo okunamafutha agcweleyo anjengeemveliso zobisi kunxulunyaniswe nesifo sentliziyo esisezantsi okanye isifo seswekile kunye nokutyeba kakhulu. Okukwintsusa, ukunciphisa amanqatha agcweleyo ekutyeni akunakukhokelela kumngcipheko wentliziyo osezantsi ukuba unokukufaka endaweni yokutya okusetyenzisiweyo / okusulungekisiweyo.

Buyela ekufundeni iilebhile… izinto ezimbalwa ezongeziweyo kunye nokusondela kwinto eyenzeka kwindalo… ngcono.

Ke, ezinye iingcebiso ezisebenzayo kuthi sonke?

Ukuba uhendwa ziilekese, iicookies, okanye ezinye izinto ezihlanganisiweyo; Cinga ngeziqhamo ezisandula ukwenziwa okanye ezingenaswekile.

Endaweni yesonka esimhlophe okanye iimveliso zebhaki ecoliweyo, zama i-100% yokutya okuziinkozo okupheleleyo okanye okuziinkozo / izonka ezingenangqolowa kunye neemveliso zokubhaka.

Okokugqibela, kobu budlelwane kunye nokutya ngokubanzi, khumbula ukuba ngumdyarho weembaleki hayi ugqatso. Njengoko uWill Rogers watsho, “Musa ukuvumela izolo ukuba kuthathe kakhulu namhlanje.” Singahlala siqala kwakhona.

 

Katz DL, Meller S. Singatsho ukuba yeyiphi eyona ndlela yokutya elungele impilo? I-Annu Rev yezeMpilo yoLuntu. I-2014; 35: 83-103

Umsebenzi woKhuseleko kwi-US. Isikhokelo kwiinkonzo zothintelo zeklinikhi: ingxelo ye-US Preventive Services Task Force. 2 ed. IBaltimore: UWilliam kunye noWilkins, ngo-1996.

I-Ching PL, iWillett WC, iRimm EB, iColditz GA, iGortmaker SL, iStampfer MJ. Inqanaba lomsebenzi kunye nomngcipheko wokutyeba kakhulu kwiingcali zempilo yamadoda. Ngaba J Zempilo Yoluntu. Ngo-1996; 86: 25-30.

UKratz M, uBaars T, uGuyenet S.Ubudlelwane phakathi kokutya okuninzi okunamafutha kunye nokutyeba kakhulu, isifo sentliziyo kunye nesifo se-metabolic. I-Euro J Nutr. 2013;52(1):1–24.

U-O'Sullivan TA, uHafekost K, uMitrou F, uLawrence D. Imithombo yokutya yamafutha agcweleyo kunye nokunxulumana nokusweleka: uhlalutyo lweemeta. Ngaba J Zempilo Yoluntu. 2013;103(9): e31–e42.

UDietz WH Jr, uGortmaker SL. Ngaba siyabatyebisa abantwana bethu kumabonwakude? Ukutyeba kakhulu kunye nokubukela umabonwakude ebantwaneni nakwishumi elivisayo. Pediatrics. Ngo-1985; 75: 807-12.