Ulawulo Olusempilweni Lwesisindo: Izinto Ekufuneka Uzazi
Ubunzima obugqithisileyo, iswekile, i-cholesterol ephezulu, iingxaki zenkqubo yokugaya ukutya, izifo zentliziyo nemithambo yegazi, iingxaki zesibindi, ukuphazamiseka kwemisebenzi ye-thyroid kunye nokunganyangeki kwe-insulin zizinto ezahlukeneyo ezibangela umngcipheko kwiingxaki ze-metabolism. Ukutyeba kakhulu, xa kungalawulwa, kunokunciphisa kakhulu umgangatho wobomi kwaye kwixesha elide kungakhokelela kwiingxaki ezinzima zempilo. Nangona kunjalo, inkqubo yokutya eyenzelwe umntu kunye nomsebenzi womzimba ofanelekileyo, zinegalelo elihle kulawulo lobunzima kunye nempilo yexesha elide.
Uhlengahlengiso Lwesicwangciso Sokutya Esisempilweni Kufanele Lube Njani?
Xa kulungiswa inkqubo yokutya, ukwahluka kunye nokulinganisela kubalulekile. Uluhlu lokutya olusempilweni kufuneka lubandakanye zonke izondlo ezisisiseko ezifana ne-carbohydrate, i-protein, ioli, iivithamini kunye neminerali kumlinganiselo owaneleyo. Zonke ezi zinto zibalulekile ukuhlangabezana neemfuno zemihla ngemihla zomzimba. Ukongeza, inkqubo yokutya eguquguqukayo kwaye elungelelaniswe neempawu zomntu, iqinisekisa ukuba inkqubo iyahlala kwaye umntu uyakwazi ukuqhubeka nokulandela isicwangciso.
Xa kulungiswa uluhlu lokutya, kufuneka kuthathelwe ingqalelo izinto zomntu ngamnye ezifana nesini, ubudala, imikhwa yokutya yangoku, imeko yezoqoqosho kunye nendlela yokuphila. Ukutya okufikelelekayo, okulula ukupheka kwaye okuhambelana nokuthanda komntu, kwandisa ukufezekiswa kwenkqubo. Iqela lezondlo ezicetyiswayo ekutyeni okusempilweni kufuneka lisasazwe ngokulinganayo kwiintsuku zeveki kwaye kubekho ukwahluka kwiindawo zokutya ezahlukeneyo.
Iinkqubo Zokutya Zisetyenziswa Njani Ukuze Kuphele Ubunzima Ngempilo?
Ukutya okuneekhalori ezisezantsi kakhulu kunemfuno yomzimba kunokukhokelela ekuphulukeni nobunzima ngokukhawuleza kwixesha elifutshane; kodwa kwixesha elide i-metabolism iyancipha kwaye ubunzima obulahlekileyo bubuya ngokukhawuleza. Ngenxa yoko, injongo ephambili kukuxhasa ukuphulukana nobunzima ngokusisigxina ngenkqubo yokutya esempilweni. Iinkqubo ezijolise kutshintsho kwendlela yokuphila kwaye zikhuthaza intshukumo yomzimba, zenza ukuba umntu afunde kwaye agcine ukutya okulinganiselweyo.
Kubalulekile ukulawula iiporshioni, ukugcina inqanaba legazi leswekile ngokutya okuncinci rhoqo emini. Ukongeza, ukugcina amaxesha okutyela rhoqo – oko kukuthi, ukufumana umkhwa wokutya ngexesha elifanayo yonke imihla – kunceda ukugcina ulungelelwaniso lwe-metabolism kwaye kuxhasa ukukhutshwa kwe-insulin ngendlela esempilweni.
Ziziphi Izondlo Ezingafunekayo Ekutyeni Okulinganiselweyo?
Ngokuchasene nenkolelo eqhelekileyo, ukutya okusempilweni akufuneki kube kukutya okungenancasa okanye okungathandekiyo kwaye akufuneki ukuphepha ngokupheleleyo zonke ioli. Ioli zidlala indima ebalulekileyo ekusebenzeni kakuhle kwehomoni kunye nenkqubo yemithambo-luvo, ekufunxeni iivithamini ezinyibilikayo kwioli, nasekugcineni ubushushu bomzimba. Kuluhlu lokutya kufuneka kubekho ioli ezisempilweni nangona zingaphantsi – umzekelo i-olive oil, ioli ye-sunflower, ioli ye-avocado.
I-carbohydrate ezityebileyo ngentsontelo, njengepasta yengqolowa epheleleyo, i-bulgur, i-quinoa, irayisi emdaka, zandisa imvakalelo yokugcwala kwaye zixhasa impilo yamathumbu. Iimveliso zobisi ezifana nobisi, iyogathi kunye nekefir zisisiseko sokutya okusempilweni njengemithombo yeprotein, ikhalisiyam kunye neeprobiotics. Imifuno nemifuno enemibala ityelelekile ngeevithamini, iiminerali kunye nee-antioxidants; zidlala indima ebalulekileyo ekuxhaseni inkqubo yokuzikhusela yomzimba. Inyama, inkukhu, intlanzi, iqanda kunye neembotyi zomile zityebile ngeprotein kwaye zandisa imvakalelo yokugcwala; kwakhona zixhasa ukugcinwa kwemisipha yomzimba.
Ukusebenzisa ngokwaneleyo nangokulinganayo ezi ndidi zondlo zisisiseko, kunceda ekuphulukeni nobunzima ngendlela esempilweni kwaye kwixesha elide kunceda umzimba ufumane inqanaba elifanelekileyo leoli.
Kulungele Abo Bangenazo Izifo Ezingapheliyo
Iingcebiso zokutya okusempilweni kunye nemizekelo yezicwangciso zokutya ezichazwe apha; zilungele abantu abangenazo izifo ezingapheliyo ezifana nezifo zentliziyo nemithambo yegazi, iswekile, uxinzelelo lwegazi oluphezulu, ukuphazamiseka kwe-thyroid, izifo zesisu okanye zamathumbu, kwaye bempilo ngokubanzi. Ukuba unengxaki yempilo, kufuneka uthethe nogqirha kunye nedayitishiyeni ukuze wenziwe inkqubo ekhethekileyo kuwe.
Imibuzo Ebuza Rhoqo
1. Yintoni uluhlu lokutya olusempilweni?
Uluhlu lokutya olusempilweni; yisicwangciso sokutya esilinganiswe kakuhle, esiqulathe i-carbohydrate, i-protein, ioli, iivithamini kunye neminerali ezifunwa ngumzimba, eneporshioni ezifanelekileyo, elungiselelwe iimpawu zakho kunye nendlela yakho yokuphila.
2. Ngaba ukunciphisa iikhalori kuphela kwanele ukuphulukana nobunzima?
Nangona ukutya okuneekhalori ezisezantsi kunokunciphisa ubunzima ngokukhawuleza, kwixesha elide i-metabolism yakho ingancipha kwaye ubunzima obulahlekileyo bubuya. Ukuze uphulukane nobunzima ngokusisigxina nangempilo, kufuneka inkqubo yokutya elinganiselweyo.
3. Ngaba ukutya okungenayo ioli kuphilile?
Akucetyiswa ukuphelisa zonke ioli ebomini bakho. Ioli ezisempilweni zibalulekile ekusebenzeni kwehomoni nasekufunxeni iivithamini. Kodwa kufuneka kuqwalaselwe umlinganiselo kunye nodidi lweoli; khetha ioli ezisempilweni ezifana ne-olive oil.
4. Zeziphi i-carbohydrate ekufuneka ndizikhethe kuluhlu lwam lokutya?
Iimveliso zengqolowa epheleleyo, i-oats, i-quinoa, i-bulgur ezityebileyo ngentsontelo zingakhethwa kuqala ekutyeni.
5. Kutheni i-protein ibalulekile?
I-protein ibalulekile ekugcinweni kwemisipha yomzimba, ukwandisa imvakalelo yokugcwala kunye nokuqinisekisa ukuba imisebenzi yomzimba iqhuba kakuhle.
6. Kufuneka nditye kangaphi kwaye zingaphi iiporshioni?
Ukutya iiporshioni ezincinci ezahlulwe kwiindawo ezininzi emini, kunye nokutya rhoqo, kunceda ukulawula inqanaba legazi leswekile kunye nolawulo lwendlala.
7. Ngaba kukho ukutya ekufuneka ndikuphephe xa ndisebenzisa inkqubo yokutya?
Kucetyiswa ukuphepha ukutya okucutshungulwayo, izimuncumuncu ezine-sugar ephezulu kunye nokutya okuneoli eninzi ye-saturated kangangoko kunokwenzeka.
8. Ngaba uluhlu lokutya lufanelekile kubantu abangenazo izifo ezingapheliyo?
Ewe, ulwazi olunikezelweyo kunye nemizekelo yoluhlu apha lulungele abantu abaphilileyo, abangenazo izifo ezingapheliyo. Ukuba unesifo, qhagamshelana nogqirha wakho.
9. Ngaba kufuneka ndisebenzise umthambo ngexesha lokutya?
Umsebenzi womzimba yinxalenye ebalulekileyo yokuphulukana nobunzima ngendlela esempilweni kunye nokugcina ubunzima. Kufuneka ufumane ingcebiso engcali ukuze ufumane inkqubo yomthambo efanelekileyo.
10. Ngaba kufuneka ndilungiselele inkqubo yokutya ngokwam okanye ndifune uncedo lweengcali?
Inkqubo yokutya kufuneka icwangciswe ngokweemfuno zomntu ngamnye. Inkxaso yedayitishiyeni yingcali ibalulekile ukufumana iziphumo ezifanelekileyo nezihlala ixesha elide.
Imithombo
Umbutho Wezempilo Wehlabathi (WHO): Obesity and Overweight Factsheet
Academy of Nutrition and Dietetics: Healthy Eating for a Healthy Weight
Umbutho WaseMelika Wezifo Zeswekile (ADA): Nutrition Recommendations
Umbutho WaseYurophu Wezifo Zentliziyo (ESC): Prevention of Cardiovascular Disease Guidelines