Umhlahlandlela Wokudla Okunempilo Kwabantu Abanesifo Sokugaya Ukudla
I-Metabolic syndrome iyiqoqo lezimo ezenzeka ndawonye futhi zandisa ingozi yesifo senhliziyo, isifo sohlangothi, kanye nesifo sikashukela sohlobo 2. Ngokuvamile umuntu ubhekwa njengonesifo se-metabolic syndrome uma enezici eziningana zalezi ezilandelayo: ukujikeleza kwesinqe ngokweqile (ukukhuluphala okuphakathi), umfutho wegazi ophakeme, ushukela wegazi ophakeme, ama-triglycerides aphezulu, kanye ne-cholesterol ephansi ye-HDL. Izindaba ezinhle ukuthi izinguquko zokudla nendlela yokuphila zingathuthukisa kakhulu lesi simo. Lesi sihloko sixoxa ngeziqondiso zokudla eziwusizo neziphephile zokusiza ukuphatha i-metabolic syndrome.
1. Gxila emgomweni oyinhloko wokudla okunempilo
Umgomo wokudla okunempilo we-metabolic syndrome akuyona nje "ukudla" okusheshayo, kodwa kunalokho ukuthuthuka kancane kancane kwe-metabolism. Ngokuvamile, imigomo eyinhloko ifaka: ukunciphisa amafutha esiswini, ukuzinzisa ushukela egazini, ukwehlisa ama-triglycerides, ukwandisa i-HDL, nokusiza ukulawula umfutho wegazi. Ukufeza le migomo kudinga iphethini yokudla eqhubekayo, hhayi imikhawulo eqinile okunzima ukuyigcina.
2. Beka phambili ikhwalithi yama-carbohydrate
Ama-carbohydrate avame ukusolwa, kodwa izici ezibaluleke kakhulu uhlobo kanye nosayizi wesabelo. Ama-carbohydrate acwengisisiwe, njengenani elikhulu lelayisi elimhlophe, isinkwa esimhlophe, ama-noodle asheshayo, amakhekhe amnandi, iziphuzo ezinoshukela, kanye nokudla okulula okunoshukela omningi, avame ukukhulisa ushukela wegazi ngokushesha futhi andise ukumelana ne-insulin. Ngakolunye uhlangothi, ama-carbohydrate ayinkimbinkimbi acebile ngefayibha asiza ukugcina uzizwa usuthi isikhathi eside futhi anciphise ukwanda kwe-glucose.
Ukukhetha okungcono kwama-carbohydrate:
– Ilayisi elibomvu, ilayisi elinsundu, noma ingxenye encane yelayisi elimhlophe elihlanganiswe nemifino namaprotheni
– Ama-oats, ubhatata, ummbila, umdumbula, ophekiwe ngezingxenye ezifanele
– Isinkwa sikakolweni esiphelele, okusanhlamvu okungenashukela omningi
– Izithelo eziphelele (hhayi ujusi), ikakhulukazi ezinemicu efana nama-apula, amapheya, ama-guava, i-papaya
Icebiso eliwusizo: sebenzisa indlela "yepuleti elinempilo": ingxenye yepuleti yemifino engenaso isitashi, ingxenye yesine yamaprotheni, kanye nengxenye yesine yama-carbohydrate ayinkimbinkimbi.
3. Khulisa ukudla kwakho kwansuku zonke kwe-fiber
I-fibre iyisikhali esibalulekile ekulweni ne-metabolic syndrome ngoba isiza ukwehlisa i-cholesterol, ithuthukisa ukulawulwa koshukela egazini, futhi isekela ukwehla kwesisindo. I-fiber ejwayelekile yabantu abadala ingamagremu angama-25-35 ngosuku, kodwa abantu abaningi bafinyelela ingxenye yalokho kuphela.
Imithombo emihle kakhulu ye-fiber:
– Imifino: i-broccoli, ubhontshisi oluhlaza, isipinashi, imifino yesinaphi, iklabishi, isitshalo seqanda
– Imifino: ubhontshisi obomvu, ubhontshisi oluhlaza, ubhontshisi, ubhontshisi
– Imbewu: imbewu ye-chia, imbewu ye-flax, i-psyllium husk (uma kufanele)
– Izithelo ezine-fibrous: ukwatapheya, i-guava, amajikijolo, amawolintshi
Faka i-fiber kancane kancane ukuze ugweme ukuqunjelwa ngokweqile, bese ulinganisela lokhu ngamanzi amaningi.
4. Khetha iphrotheni engenamafutha amaningi kanye nenani elanele.
Amaprotheni asiza ukugcina imisipha iqinile, anciphise indlala, futhi anciphise ukumuncwa kwama-carbohydrate. Ukuntuleka kwamaprotheni kungakwenza ulambe kakhulu futhi kwenze kube nzima ukulawula ubukhulu besabelo sakho. Khetha imithombo yamaprotheni enamafutha agcwele futhi engacutshungulwanga kakhulu.
Imithombo yamaprotheni enconyiwe:
– Inhlanzi (ikakhulukazi izinhlanzi ezinamafutha njenge-sardine, i-salmon, i-mackerel) izikhathi ezingu-2–3 ngesonto
– Inkukhu engenasikhumba, amaqanda ngobuningi obufanele
– Tofu, tempeh, edamame
– Inyama ebomvu ilungile, kodwa nciphisa izingxenye bese ukhetha izingcezu ezingenamafutha amaningi.
– Ubisi noma i-yogurt engenashukela (qaphela ukubekezelelana kwe-lactose)
Amaprotheni acutshunguliwe njengesoseji, ama-nuggets, inyama yenkomo egayiwe, kanye nenyama ebhemayo kufanele ancishiswe ngoba anosawoti omningi, amafutha agcwele, kanye nezithasiselo.
5. Amafutha anempilo: ungawagwemi, kodwa khetha afanele.
Abantu abane-metabolic syndrome bavame ukwesaba ukudla amafutha futhi bagcina bedla ama-carbohydrate amaningi kakhulu. Kodwa-ke, amafutha anempilo asekela ama-hormone, ukusutha, kanye nempilo yenhliziyo. Isihluthulelo ukunciphisa amafutha amaningi e-trans kanye namafutha agcwele.
Khulisa amafutha anempilo:
– Amafutha omnqumo, amafutha e-canola, amafutha e-avocado
– Ama-alimondi, ama-walnuts, ama-cashew (ngaphandle kosawoti omningi)
– Imbewu yelanga, i-chia, imbewu yefilakisi
– Ama-avokhado nezinhlanzi ezinamafutha (i-omega-3)
Umkhawulo:
– Ukudla okuthosiwe kusetshenziswa uwoyela ngokuphindaphindiwe
– I-margarine eqinile, ukufinyeza
– Ukudla okusheshayo, amakhekhe, ama-chips apakishwe ngama-trans fats amaningi
– Amafutha agcwele kakhulu avela esikhumbeni senkukhu, amafutha, ubisi lukakhukhunathi olujiyile kakhulu
Uma ujwayele ukupheka ngobisi lukakhukhunathi, khetha uhlobo oluncane, unciphise imvamisa, bese ululinganisela nemifino kanye namaprotheni angenamafutha.
6. Lawula ushukela owengeziwe kanye neziphuzo ezinoshukela
Iziphuzo ezinoshukela zingenye yezinto ezinkulu ezibangela ukukhuluphala okuphakathi kanye nama-triglyceride aphezulu. Itiye elimnandi, ikhofi enobisi olunoshukela omningi, itiye le-bubble, isiraphu, i-soda, kanye nejusi elipakishiwe kunegalelo elikhulu ngaphandle kokunikeza umuzwa wokugcwala.
Amasu asiza:
- Faka amanzi, itiye elivamile, ikhofi elingenashukela esikhundleni seziphuzo
– Uma kunzima ukuyeka, yehlisa ushukela kancane kancane (isib. kusuka ezipunini ezimbili kuya ku-1, bese kuba yi-½, bese kuba ushukela ongasekho)
– Zijwayeze ukudla izithelo eziphelele njenge-dessert, hhayi ama-dessert amnandi.
7. Qaphela usawoti ukuze uthole umfutho wegazi
Uma i-metabolic syndrome ihambisana nomfutho wegazi ophakeme, ukuphathwa kwe-sodium kubalulekile. Iningi losawoti ofihliwe alikho kusawoti wetafula, kodwa ekudleni okucutshunguliwe.
Nciphisa imithombo efihliwe kasawoti:
– Ukudla okusheshayo (ama-noodle asheshayo, isobho elisheshayo)
– Ama-cracker, ukudla okulula okunosawoti
– Isosi ebhodleleni, isosi yesoya, isitokwe esiphundu ngokweqile
– Izitsha eziseceleni ezigciniwe (inhlanzi enosawoti, inyama ecutshunguliwe)
Sebenzisa izinongo zemvelo ezifana no-anyanisi, ijinja, i-turmeric, i-lemongrass, amaqabunga e-lime, kanye namakhambi ukuze uthuthukise ukunambitheka ngaphandle kokuthembela kusawoti.
8. Lungisa ubukhulu besabelo kanye nezikhathi zokudla ukuze zihlale zizinzile.
Ngaphandle kokudla okukhethwa kukho, imikhuba yokudla nayo ithinta ushukela wegazi kanye nendlala. Ukudla sekwephuzile ebusuku, ukudla ukudla okulula njalo, noma ukudla izingxenye eziningi ngesikhathi esisodwa kungenza kube kubi kakhulu ukulawulwa kwe-glucose.
Isimiso esilula:
– Yidla njalo izikhathi ezingu-2-3 ngosuku kanye nokudla okulula okukodwa uma kudingeka
- Gwema "ukuzila ukudla" ngemva kokungadli isikhathi eside kakhulu
– Beka phambili ukudla kwasekuseni noma ukudla kokuqala okuneprotheyini eningi kanye nefayibha ukuze ungalambi kalula
Kwabanye abantu, ukunciphisa izikhathi zokudla (isb., isikhathi sokudla samahora angu-12) kungaba usizo, kodwa lokhu kufanele kulungiswe ukuze kuhambisane nesimo sakho sezempilo kanye nezindlela zakho zokusebenza.
9. Isibonelo semenyu yansuku zonke evumelana kakhulu nesifo se-metabolic syndrome
Ekuseni: i-oats ene-yogurt engenalutho, izingcezu zama-apula, kanye nembewu ye-chia
Isidlo sasemini: ingxenye ephakathi yelayisi elinsundu, inkukhu eyosiwe, i-broccoli ethosiwe kanye nezaqathi, imifino emisha
Ukudla okulula (ongakukhetha): ingcosana encane yama-alimondi noma izithelo ze-guava
Isidlo sakusihlwa: inhlanzi eyosiwe, isobho lesipinashi esicacile, i-tofu/i-tempeh, ama-carbohydrate amancane uma usalambile.
Lungisa izingxenye ngokuya ngezidingo zamakhalori, ubudala, ubulili, kanye nomsebenzi.
10. Ukungaguquguquki, umsebenzi womzimba, kanye nokuqapha
Ukudla okunempilo kuzosebenza kangcono uma kuhlanganiswa nomsebenzi womzimba ojwayelekile: ukuhamba ngokushesha, ukugibela ibhayisikili, ukubhukuda, noma ukuqeqesha isisindo esincane izikhathi ezingu-2-3 ngesonto ukuze kuthuthukiswe ukuzwela kwe-insulin. Ukuqapha nakho kubalulekile: hlola njalo umfutho wegazi lakho, ukujikeleza okhalweni, ushukela wegazi, kanye nephrofayili yamafutha ukuze kuqashwe inqubekela phambili.
I-Penutup
I-Metabolic syndrome ingaphathwa, futhi ivame ukuthuthukiswa kakhulu, ngezinguquko ezifanele zokudla okunempilo. Isihluthulelo ukuthuthukisa ikhwalithi yama-carbohydrate, ukwandisa i-fiber, ukukhetha amaprotheni anempilo, ukubeka phambili amafutha anempilo, kanye nokunciphisa ushukela nosawoti owengeziwe. Qala ngezinguquko ezincane, okulula ukuzenza—njengokususa iziphuzo ezinoshukela noma ukwandisa imifino yakho—bese uzikhulisa kancane kancane. Uma unezinkinga noma uphuza imithi, xhumana nodokotela noma uchwepheshe wezokudla ukuze uthole uhlelo lokudla oluphephile futhi oluhambisana nezidingo zakho.
