Ukubaluleka Kokugwema Ukudla Okunengi Kakhulu
Endleleni yokuphila yanamuhla esheshayo, ukudla okulula sekuyinsakavukela. Abantu abaningi bakuthola kulula ukuthola ukudla okulula kunokulungisa ukudla okulinganiselayo. Ukudla okulula ngokwakho akukubi ngokwemvelo—kungasiza ngisho nasekulondolozeni amandla nokugxila uma kwenziwa ngendlela efanele. Kodwa-ke, lapho ukudla okulula kungaphezu kwamandla, kungahleliwe, futhi kuvame ukuqhutshwa imizwa kunokuba kube yindlala, kungathinta kabi impilo yomzimba neyengqondo. Ngakho-ke, ukuqonda ukubaluleka kokugwema ukudla okulula ngokweqile kuyisinyathelo sokuqala sokuthuthukisa ukudla okunempilo nokuqhubekayo.
1. Ukudla ukudla okulula kakhulu kuvame ukwenzeka ngaphandle kokuqaphela.
Esinye isizathu sokuthi ukudla okulula kakhulu kuyingozi ukuthi kuvame ukwenzeka ungaqondile. Isibonelo, ukudla okulula ngenkathi usebenza, ubukele i-movie, udlala imidlalo, noma ngisho nokushayela. Le misebenzi iphazamisa izimpawu zokugcwala nendlala, okufanele kube yisiqondiso esiyinhloko sokudla. Ngenxa yalokho, izingxenye ezidliwayo zivame ukuba nkulu kunezidingo zomzimba. Abantu abaningi baqaphela kuphela inani lokudla okulula abakudlile ngemva kokuba iphakethe lingenalutho, hhayi lapho imizimba yabo isizizwe yanelisekile.
Ngaphezu kwalokho, ukudla okulula kwesimanje ngokuvamile kuklanyelwe ukuba “kulula ukukudla” futhi kugcine abantu befuna ukuqhubeka bedla: ukunambitheka okumnandi, okumnandi, ukuthungwa okuqinile, kanye nokupakishwa okulula konke kukhuthaza ukudla okuphindaphindiwe. Uma lokhu kuba umkhuba, kuvela amaphethini okudla angahlelekile, okungagcina kuphazamise ibhalansi yokudla okunempilo kwansuku zonke.
2. Ingozi yama-calories amaningi kanye nokukhuluphala
Umthelela ovame kakhulu ohlotshaniswa nokudla okulula ngokweqile amakhalori amaningi. Ukudla okulula okuningi okudumile—njengama-chips, amakhukhi, ushokoledi, iziphuzo ezinoshukela, noma izinhlobo ezincane zokudla okusheshayo—kunamakhalori amaningi kodwa kuncane ngezakhamzimba. Lokhu kusho ukuthi umuntu angadla amakhulu amakhalori ngaphandle kokuzizwa esuthi. Uma kuphindaphindiwe nsuku zonke, lokhu kudla amakhalori amaningi kungabangela ukukhuluphala.
Inkinga iwukuthi, ukukhuluphala akuvamile ukwenzeka ngokuzumayo ngobusuku obubodwa. Ngokuvamile kwenzeka kancane kancane, kancane kancane, okwenza kube nzima ukukubona. Isikhwama esincane sama-chips, ingilazi yekhofi enoshukela enobisi, noma ucezu lwekhekhe olubonakala "lungabalulekile" lungafaka amakhalori amaningi nsuku zonke. Uma le mikhuba ingalawulwa, ingozi yokukhuluphala ngokweqile kanye nokukhuluphala ngokweqile iyanda, okube sekuvula indlela yezinkinga eziningi zempilo.
3. Kuphazamisa ushukela wegazi kanye nebhalansi yamandla
Ukudla okulula, okubuswa ukudla okunoshukela olula, kungabangela ukwanda koshukela egazini. Uma umuntu edla ukudla okulula okumnandi, ushukela egazini ungakhuphuka ngokushesha, unikeze amandla asheshayo. Kodwa-ke, amazinga kashukela egazini angase ehle kakhulu, ashiye umzimba uzizwa ubuthakathaka futhi, ulambe kalula, noma ube nobunzima bokugxilisa ingqondo. Lo mjikelezo uvame ukuholela ekufiseleni ukudla okulula okwengeziwe, okudala umjikelezo "wokulamba okusheshayo—ukudla okulula—ulambile futhi."
Lesi simo singathinta nemizwa. Abanye abantu bayacasuka noma baphelelwe yisithakazelo lapho ushukela wabo wegazi wehla. Ngokuhamba kwesikhathi, uma ukudla okunoshukela omningi kanye nokudla okulula okucutshungulwayo kuqhubeka, ingozi yezinkinga ze-metabolic ezifana nokumelana ne-insulin inganda, ikakhulukazi uma kuhambisana nokuntuleka kokuzivocavoca umzimba.
4. Ikhwalithi yokudla okunempilo yansuku zonke iyehla
Uma ukudla okulula kakhulu kuthatha isikhala esiningi ekudleni kwakho kwansuku zonke, ukudla okuyinhloko kungaba yinto engafanele. Abanye abantu balahlekelwa yisifiso sokudla ngesikhathi sokudla ngoba sebevele basuthi ngenxa yokudla okulula. Ngenxa yalokho, baphuthelwa ukudla okunomsoco njengemifino, izithelo, amaprotheni asezingeni eliphezulu, kanye nama-carbohydrate ayinkimbinkimbi adingwa ngumzimba.
Ngokuhamba kwesikhathi, lokhu kungaholela ekungalinganini kokudla okunempilo. Isibonelo, umuntu angadla amafutha agcwele kakhulu, usawoti, noshukela, kodwa angadli i-fiber eyanele, amavithamini, amaminerali, namaprotheni. Umzimba udinga ukwakheka okuhlukahlukene kokudla okunempilo ukuze ugcine ukukhuthazela, impilo yokugaya ukudla, ukusebenza kobuchopho, kanye nokugcinwa kwemisipha.
5. Umthelela empilweni yamazinyo kanye nokugaya ukudla
Ukudla ukudla okulula njalo, ikakhulukazi ekudleni okumnandi noma okunamathelayo, kungandisa ingozi yezinkinga zamazinyo. Ukudla okulula njalo kuveza amazinyo kushukela nama-asidi akhiqizwa amagciwane emlonyeni. Lokhu kungasheshisa ukwakheka kwe-plaque futhi kwandise ingozi yokuba nezimbobo.
Okwamanje, ngokombono wokugaya ukudla, ukudla okulula njalo kungabangela ukuthi uhlelo lokugaya ukudla lusebenze ngaphandle kokuphumula okwanele. Abanye abantu bahlushwa ukuqunjelwa, isilungulela, noma ukungakhululeki ngoba umzimba ubonakala ungenaso isikhathi "sokuphumula" phakathi kokudla.
6. Ukudla okulula kakhulu kuvame ukuhlotshaniswa nemikhuba yokudla engokomzwelo.
Akuzona zonke izidlo zokudla okulula ezibangelwa yindlala. Abantu abaningi badla ukudla okulula ngenxa yokucindezeleka, isithukuthezi, ukukhathazeka, noma ukudabuka. Lokhu kubizwa ngokuthi ukudla ngokomzwelo. Ukudla okulula kuvame ukusebenza "njengokuphunyuka okusheshayo" ngoba kunganikeza induduzo yesikhashana, ikakhulukazi ukudla okunoshukela omningi namafutha, okubangela imizwa yenjabulo ebuchosheni.
Kodwa-ke, lo mphumela oduduzayo uvame ukuba wesikhashana. Ngemva kwalokho, abantu bangazizwa benecala, bezisola, noma becindezeleke kakhulu. Uma lo mkhuba uqhubeka, ubuhlobo bomuntu nokudla buba obungenampilo. Ukudla akuseyona nje umthombo wamandla nokudla okunempilo, kodwa futhi kuyithuluzi lokulawula imizwa. Ngakho-ke, ukugwema ukudla okulula ngokweqile kusho nokufunda ukuqaphela izidingo zomzwelo nokuthola izindlela ezinempilo zokuzilawula.
7. Indlela yokunciphisa ukudla okulula ngokweqile
Ukugwema ukudla okulula kakhulu akusho ukuthi kufanele uyeke ngokuphelele ukudla okulula. Okubaluleke kakhulu ukulawula imvamisa, usayizi wesabelo, kanye nohlobo lokudla okulula. Nazi ezinye izinyathelo ezingasiza:
1. Hlukanisa phakathi kwendlala engokwenyama nengokomzwelo. Zibuze: “Ingabe ngilambile ngempela, noma ngimane nginesithukuthezi/ngicindezelekile?”
2. Hlela ukudla okuvamile. Ukudla okuyinhloko okwanele nokunomsoco kunganciphisa isifiso sokudla okulula ngokungalawuleki.
3. Lungisa ukudla okulula okunempilo. Uma udinga ukudla okulula, khetha izithelo, i-yogurt enoshukela omncane, ingxenye encane yamantongomane, noma isinkwa esithosiwe sikakolweni ophelele esinamaprotheni.
4. Sebenzisa ubukhulu besabelo, ungadli ephaketheni. Khipha okwanele epuletini noma esitsheni esincane ukuze ugweme ukudla ngokweqile.
5. Phuza amanzi kuqala. Ngezinye izikhathi ukoma kuphambaniswa nendlala.
6. Lala ngokwanele. Ukungalali kahle kungandisa indlala kanye nezifiso zokudla okunama-calorie amaningi.
7. Lawula ukucindezeleka ngezinye izindlela. Ukuhamba ibanga elifushane, ukuzivocavoca ngokuphefumula, ukubhala phansi, noma ukukhuluma nomuntu oseduze nawe kungasiza.
Isiphetho
Ukudla okulula akusona isitha, kodwa ukudla okulula kakhulu kungaba yindlela yokuthola izinkinga ezahlukahlukene: amakhalori amaningi, ukungalingani koshukela egazini, ukwehla kwekhwalithi yokudla okunempilo, impilo yamazinyo engeyinhle, kanye nemikhuba yokudla engokomzwelo engaphilile. Ukugwema ukudla okulula ngokweqile kubalulekile ekugcineni isisindo esizinzile, ukusekela impilo ye-metabolic, kanye nokusisiza sakhe ubuhlobo obuhle nokudla.
Ngokuqaphela kakhudlwana imikhuba yethu yokudla, ukukhetha ukudla okulula okunempilo, nokuqaphela izinto ezisibangela imizwa, singaphatha ukudla okulula ngaphandle kokuzizwa sihlukunyeziwe. Ekugcineni, umgomo akukhona nje "ukuzibamba," kodwa ukudala indlela yokuphila elinganiselayo—lapho ukudla kuyisithako samandla nempilo, hhayi nje indlela yokuphunyuka yesikhashana.
