Ukuphathwa Kwesisindo Esinempilo: Okufanele Ukwazi
Isisindo esiningi, ushukela, i-cholesterol ephezulu, izinkinga zohlelo lokugaya ukudla, izifo zenhliziyo nemithambo yegazi, izinkinga zesibindi, ukuphazamiseka kwemisebenzi ye-thyroid kanye nokumelana ne-insulin kubeka engcupheni yezinkinga ezahlukene ze-metabolism. Ukukhuluphala, uma kungalawulwa, kunganciphisa kakhulu izinga lempilo futhi kungaholela ezinkingeni ezinzima zempilo esikhathini eside. Kodwa-ke, inqubo yokudla ehlelekile yomuntu ngamunye kanye nokwamukelwa komsebenzi womzimba ofanele, kuthinta kahle kokubili ukulawula isisindo kanye nesimo sempilo eside.
Uhlelo Lokudla Okunempilo Kumele Lube Njani?
Lapho kulungiswa uhlelo lokudla, ukuhlukahluka nokulinganisela kubaluleke kakhulu. Uhlu lokudla okunempilo kumele luqukathe zonke izakhi zokudla eziyisisekelo ezifana ne-carbohydrate, i-protein, amafutha, amavithamini namaminerali ngezilinganiso ezifanele. Zonke lezi zinto zibalulekile ukuze umzimba uhlangabezane nezidingo zawo zansuku zonke. Ngaphezu kwalokho, uhlelo lokudla oluguquguqukayo nolulungiselelwe izici zomuntu ngamunye luqinisekisa ukuqhubeka kwenqubo futhi kwenze kube lula ukuthi umuntu aqhubeke nokudla.
Lapho kuhlelwa uhlu lokudla, kufanele kubhekwe izici zomuntu siqu ezifana nobulili, iminyaka, imikhuba yokudla ekhona, isimo sezomnotho nezenhlalo kanye nendlela yokuphila. Ukudla okusebenziseka kalula, okulula ukutholakala nokuvumelana nokuthanda komuntu, kwandisa ukusebenza kohlelo. Izinhlaka zokudla ezinconyiwe zokudla okunempilo kufanele zabiwe ngokulinganayo ezinsukwini zeviki futhi kube nokuhlukahluka ezidlweni ezahlukene.
Izinhlelo Zokudla Zisebenza Kanjani Ekulahlekelweni Isisindo Esinempilo?
Ukudla okune-calorie ephansi kakhulu kunesidingo somzimba kungaholela ekulahlekelweni isisindo ngokushesha esikhathini esifushane; kodwa esikhathini eside i-metabolism iyancipha futhi isisindo esilahlekile sivame ukubuyela ngokushesha. Ngakho-ke, inhloso enkulu ukusekela ukulahlekelwa isisindo okuhlala njalo ngokudla okunempilo. Izinhlelo ezilungele ukuguqulwa kwendlela yokuphila futhi ezikhuthaza ukunyakaza komzimba zisiza umuntu ukufunda nokugcina ukudla okulinganiselayo.
Kubalulekile ukulawula izabelo zokudla, ukulinganisa izinga likashukela egazini ngosuku lonke ngokudla okuncane okuvamile. Ngaphezu kwalokho, ukuba nezikhathi zokudla ezihlelekile – okungukuthi, ukujwayela ukudla ngezikhathi ezifanayo nsuku zonke – kusiza ukugcina ukuhleleka kwe-metabolism futhi kusekela ukukhishwa kwe-insulin ngendlela enempilo.
Yiziphi Izinto Okumele Zibe Kuhlelo Lokudla Okulinganiselayo?
Ngokuphambene nalokho okucatshangwa kaningi, ukudla kokudla akudingeki kube okungenambala noma okungenambitheki futhi akusilo isu elinempilo ukugwema wonke amafutha ngokuphelele. Amafutha adlala indima ebalulekile ekusebenzeni kahle kwamahomoni nohlelo lwezinzwa, ekumunceni kwamavithamini ancibilika emafutheni nasekugcineni izinga lokushisa lomzimba. Ezinhlelweni zokudla kufanele kube khona amafutha anempilo ngezinga elincane – njengamafutha omnqumo, amafutha e-sunflower, amafutha e-avocado.
Ama-carbohydrate anothile ngotshani, njengepasta enotshani, i-bulgur, i-quinoa, irayisi ensundu, akhulisa isikhathi sokuzizwa usuthe futhi asekele impilo yamathumbu. Imikhiqizo yobisi efana nobisi, i-yogurt kanye ne-kefir iyingxenye ebalulekile yokudla okunempilo njengomthombo we-protein, i-calcium kanye nama-probiotic. Imifino nezithelo ezinemibala zinothile ngamavithamini, amaminerali kanye nama-antioxidant; zidlala indima ebalulekile ekusekeleni uhlelo lokuzivikela komzimba. Inyama, inkukhu, inhlanzi, amaqanda kanye nezinhlamvu ezomile zinothile nge-protein futhi zinikeza isikhathi eside sokuzizwa usuthe; futhi zisiza ekugcineni inani lemisipha.
Ukusebenzisa ngokwanele nangokulinganayo lezi zinhlaka zokudla eziyisisekelo, kusiza kokubili ukwehla kwesisindo okunempilo kanye nokufinyelela izinga elifanele lamafutha omzimba esikhathini eside.
Kufanele Kulungele Abangenazo Izifo Ezingamahlalakhona
Izeluleko zokudla okunempilo ezichazwe lapha kanye nezibonelo zezinhlaka zokudla; zilungele abantu abangenazo izifo ezinjengezifo zenhliziyo nemithambo yegazi, ushukela, umfutho wegazi ophezulu, ukuphazamiseka kwe-thyroid, izifo zesisu noma zamathumbu, abanempilo ejwayelekile. Uma unezinkinga zempilo, kufanele uxhumane nodokotela nomeluleki wokudla ukuze kwakhiwe uhlelo olukhethekile ngawe.
Imibuzo Evame Ukubuzwa
1. Iyini uhlu lokudla okunempilo?
Uhlu lokudla okunempilo; uhlelo lokudla olulinganiselayo oluhlanganisa i-carbohydrate, i-protein, amafutha, amavithamini namaminerali adingwa umzimba, anezabelo ezifanele, olulungiselelwe izici zakho zomuntu siqu nendlela yakho yokuphila.
2. Ingabe ukwehlisa ama-calorie kuphela kwanele ukwehlisa isisindo?
Ukudla okune-calorie ephansi kuphela kungaholela ekulahlekelweni isisindo ngokushesha, kodwa esikhathini eside i-metabolism yakho ingancipha futhi isisindo esilahlekile singabuya. Ukuze kube nokulahlekelwa isisindo okuhlala njalo nokunempilo kudingeka uhlelo lokudla olulinganiselayo.
3. Ingabe ukudla okungenamafutha kunempilo?
Akukhuthazwa ukususa wonke amafutha empilweni yakho. Amafutha anempilo abalulekile ekusebenzeni kwamahomoni nasekumunceni kwamavithamini. Kodwa-ke, kufanele unake inani nohlobo lwamafutha; kufanele ukhethe amafutha anempilo njengamafutha omnqumo.
4. Yiziphi ama-carbohydrate okufanele ngiwakhethe ohlwini lwami lokudla?
Imikhiqizo enotshani, imikhiqizo yetiye eligcwele, i-oats, i-quinoa, i-bulgur nama-carbohydrate anothile ngotshani angakhethwa kuqala ekudleni.
5. Kungani i-protein ibalulekile?
I-protein ibalulekile ekugcineni inani lemisipha, ekwandiseni isikhathi sokuzizwa usuthe nasekusebenzeni kahle kwemisebenzi yomzimba.
6. Kufanele ngidle kangaki futhi ngezilinganiso ezinjani?
Ukudla izabelo ezincane ezihlukaniswe izikhathi eziningi ngosuku, ukudla okuvamile kusiza ukulawula ushukela wegazi nokulawula indlala.
7. Ingabe kukhona ukudla okufanele ngikugweme ngesikhathi sokudla?
Kuyelulekwa ukugwema ukudla okucutshunguliwe, okunezinga eliphezulu likashukela kanye nokudla okunothile ngamafutha agcwele ngangokunokwenzeka.
8. Ingabe izinhlelo zokudla zilungele abantu abangenazo izifo ezingamahlalakhona?
Yebo, ulwazi olunikeziwe kanye nezibonelo zozimele lapha zenzelwe abantu abanempilo, abangenazo izifo ezingamahlalakhona. Uma unezifo, kufanele uxhumane nochwepheshe.
9. Ingabe kubalulekile ukwenza ukuzivocavoca ngesikhathi sokudla?
Umsebenzi womzimba uyisici esibalulekile ekulahlekelweni isisindo okunempilo nasekugcineni isisindo. Ungathola iseluleko sohlelo lokuzivocavoca olufanele kochwepheshe.
10. Kufanele ngilungiselele uhlelo lwami lokudla ngokwami noma ngidinga usizo lochwepheshe?
Uhlelo lokudla kufanele luhlelelwe izidingo zomuntu ngamunye. Ukusekelwa kochwepheshe bokudla kubalulekile ukuze uthole imiphumela efanele futhi eqhubekayo.
Imithombo
Inhlangano Yezempilo Yomhlaba (WHO): Obesity and Overweight Factsheet
Academy of Nutrition and Dietetics: Healthy Eating for a Healthy Weight
Inhlangano YaseMelika Yezifo Zoshukela (ADA): Nutrition Recommendations
Inhlangano YaseYurophu Yezifo Zenhliziyo (ESC): Prevention of Cardiovascular Disease Guidelines