Imicabango ngokudla okungenamsoco

Akukona Ukuphelela…

Sonke sizwile isisho esithi "Ungavumeli okuphelele kube yisitha sokuhle." Lokhu kuvela kumlobi ongumFulentshi uVoltaire owabhala “umhlabeleli uyisitha sabahle.”

Ngokuqinisekile kusebenza kumdanso sonke esiwenzayo ngokudla okungenamsoco. Kwenzeka ngoJulayi 21 usuku lukaZwelonke Lokudla Okungafuneki. Futhi yize kubonakala sengathi phezulu kuyithikithi lokudla noma yini esiyifunayo, inhloso isikhumbuza ukuthi “ukuzitika ngezikhathi ezithile akumele kuthinte ukudla okunempilo, okwehlukahlukene kanye nendlela yokuphila.” Ngaphezu kwalokho, kunezinhlobo ezinempilo zokudla okungenamsoco esikuthandayo ukusiyenga.

Kungani lolu daba lubalulekile?

Izinkinga zokuphila nezinguquko ekuziphatheni ziya ngokuya ziqashelwa njengezici ezibalulekile zemithi yokuvikela.

Inselelo ngokudla okungenamsoco ayivamile igebe lolwazi. Angikaze ngihlangane nanoma ngubani ongazange aqonde ukuthi ingxenye ethosiwe ngaphezulu yamafriji ayinempilo njengamantongomane noma izithelo ezomisiwe. Inselelo yami yokuthi ngikhulele eNingizimu yisoda. Ngakho-ke futhi, nakimi, akukhona ukuntuleka kolwazi.

Sibhekana kanjani nale nselele?

Ngiqala ngeziguli, kanye nami uqobo, ngemibuzo embalwa:

Udla kangaki ngeviki ungekho ekhaya?

Ngokuvamile, ukudla okudliwe ekhaya akunamsoco okuncane kunalokho okulungiselelwe ekhaya; aqukethe imithombo efihlekile yamafutha futhi ngokuvamile anikezwa ngezingxenye ezinkulu. Ngakho-ke, lapho kungenzeka khona, zama ukudla ekhaya.

Ubuka amahora amangaki wethelevishini ngosuku?

Ukwanda kokudla okulula ngenkathi ubukele ithelevishini kungaba nomthelela ekukhuluphaleni. Amahora esichithe ukubuka ithelevishini anomthelela endleleni esidla ngayo futhi ngaleyo ndlela nempilo yethu. Ukukhuluphala kwengane kungahle kuhlotshaniswe nokuncipha kokuzivocavoca umzimba kanye nokudla okwengeziwe kwekhalori. Izingane ezikhuluphele kungenzeka zikhule ngokweqile futhi zisengozini yokuthola izinkinga zezokwelapha. Ngizama ukuzikhuthaza kanye neminye imindeni ukunciphisa isikhathi esichithwe ngibuka ithelevishini kunalokho sihlanganyele emisebenzini yomzimba.

Udla kangaki ama-dessert namaswidi?

Lokhu kudla kuyimithombo evamile yamafutha agcwele afihliwe, ngoba imikhiqizo eminingi ebhakwe ngentengiso iqukethe ibhotela namaqanda. Izithelo ezintsha, ikhekhe lokudla kwezingelosi, i-yogurt efriziwe nonfat kanye ne-sherbet yizindlela ezingcono kakhulu. Amanye ama-dessert angenawo amafutha ayatholakala manje; kodwa-ke, amanoni ngokuvamile athathelwa indawo amanani anyukile kashukela olula, ngakho-ke okuqukethwe ikhalori kungalingana noma kwesinye isikhathi kube kukhulu kunehlobo lamafutha eligcwele. Senginomkhuba wokufunda ilebuli yokudla okunempilo. Kuyangimangaza ukuthi okuqukethwe ikhalori lezinto "ezingewona amafutha" kuvame ukuba kukhulu kunalokho okubandakanya amafutha. Lokhu okuqukethwe kwekhalori okwandisiwe kuguqulwa kube ngamafutha emzimbeni. Izixazululo zifaka phakathi ukwabelana ngokudla okulula nomlingani wakho noma ukufaka esikhundleni sezithelo ezintsha noma i-sherbet.

Yiziphi izinhlobo zeziphuzo (kufaka phakathi utshwala) ojwayele ukuziphuza?

Itiye elijwayelekile elenziwe ngoshukela noswidi liqukethe amakhalori abalulekile futhi aleluleki kulabo abakhuluphele ngokweqile noma abanezimo ezinjengesifo sikashukela. Singonga amakhulori amaningi ngamanzi okuphuza ngokudla nangokudla okulula, nangokunqanda noma ukunciphisa amanzi. Ngingeza, kimi, ukucisha ukoma kwami ​​ngamanzi, hhayi iziphuzo ezinoshukela.

Imicabango embalwa ngamafutha

Kodwa-ke, okunye ukudla okunamafutha amaningi kungaba nemiphumela enenzuzo, njengokuzizwa uneliseke ngokwengeziwe, okuholela ekunciphiseni ukudla okuphelele. Amafutha "asetshenzisiwe kakhulu," njengezinyama ezigciniwe, axhumene namazinga aphezulu okufa nezinkinga zenhliziyo. Kodwa-ke, ukudla okuphelele okunamafutha agcwele kakhulu njengemikhiqizo yobisi kuxhunyaniswe nesifo senhliziyo esiphansi noma isifo sikashukela nokukhuluphala. Ngezansi, ukunciphisa amanoni agcwele ekudleni kungenzeka kungaholeli engozini yenhliziyo ephansi uma ukumiselela ngokudla okusetshenzisiwe / okucwengisisiwe.

Emuva ekufundeni lawo amalebula… izithako ezimbalwa ezingeziwe kanye nokusondela kulokho okwenzeka emvelweni… kungcono.

Ngakho-ke, ezinye izeluleko ezisebenzayo zethu sonke?

Uma ulingwa amaswidi, amakhukhi, noma okunye ukuminyaniswa; cabanga ngezithelo eziphelele noma ezomisiwe ezingenashukela.

Esikhundleni sezinkwa ezimhlophe noma imikhiqizo ebhakabhakeni elicwengiweyo, zama i-100% okusanhlamvu okuphelele noma okusanhlamvu / isinkwa esingenampuphu nemikhiqizo yokubhaka.

Ekugcineni, kulobu budlelwane nokudla kukonke, khumbula ukuthi kuyimarathon hhayi umjaho. Njengoba uWill Rogers asho, "Ungavumeli izolo lithathe okuningi kakhulu kwanamuhla." Singahlala siqala futhi.

 

Katz DL, Meller S. Singasho yini ukuthi yikuphi ukudla okulungele impilo? I-Annu Rev Health yomphakathi. 2014; 35: 83-103

I-US Preventive Services Task Force. Umhlahlandlela wezinsizakalo zokuvimbela imitholampilo: umbiko we-US Preventive Services Task Force. 2d ed. IBaltimore: Williams & Wilkins, 1996.

UChing PL, uWillett WC, uRimm EB, uColditz GA, uGortmaker SL, uStampfer MJ. Izinga lomsebenzi kanye nobungozi bokukhuluphala ngokweqile kochwepheshe bezempilo besilisa. Am J Impilo Yomphakathi. 1996; 86: 25-30.

UKratz M, uBaars T, uGuyenet S. Ubudlelwano obuphakathi kokusetshenziswa kobisi olunamafutha amaningi nokukhuluphala, isifo senhliziyo, nesifo se-metabolic. I-Eur J Nutr. 2013;52(1):1–24.

U-O'Sullivan TA, uHafekost K, uMitrou F, uLawrence D. Imithombo yokudla yamafutha agcwele kanye nokuhlangana nokufa: ukuhlaziywa kwe-meta. Am J Impilo Yomphakathi. 2013;103(9): e31–e42.

UDietz WH Jr, uGortmaker SL. Ingabe sikhuluphele izingane zethu kuthelevishini? Ukukhuluphala nokubukwa kwethelevishini ezinganeni nasebusheni. Pediatrics. 1985; 75: 807-12.