Ukuqalisa Ukutya Okusempilweni

Ukutya okuqhelekileyo kubandakanya ukutya okuthathu: isidlo sakusasa, isidlo sasemini, isidlo sangokuhlwa, kunye nokutya okutyiwayo phakathi. Nangona kunjalo, oku akusoloko kunjalo, kuxhomekeke kwindlela yokutya kunye nemikhwa. Ukuqalisa ukutya okunempilo kunye nokulahlekelwa ngamafutha omzimba akufuni izithintelo eziqatha zokutya, indlala, kunye nokuzilolonga rhoqo. Nangona ukunciphisa umzimba ngokukhawuleza kunokuvakala kunomtsalane, abantu bahlala beziva bedakumbile, bediniwe, kwaye bengonwabanga emva kwexesha elithile. Esi sesona sizathu siqhelekileyo sokungagcini ukulinganisela okunempilo kunye nokufezekisa impilo efanelekileyo. Abantu basenakho ukutya ukutya abakuthandayo ngokwenza uphuculo lwexesha elide olubandakanya:

• Ukuqonda iimfuno zekhalori zomzimba
• Ukwenza ukhetho olufanelekileyo lwezondlo
• Ukwamkela indlela yokutya enempilo
• Ukubandakanya umthambo owaneleyo

Ukuba nalo lonke ulwazi oluyimfuneko ukwenza ukhetho olufundileyo nolunolwazi lomzimba yeyona ndlela isebenzayo nexabisekileyo yokuqalisa ukutya okunempilo.

Ndiyaqalisa

Ukutya okunempilo kuqala ngokufunda kunye nokwamkela iindlela ezintsha zokutya. Oku kuthetha ukongeza iziqhamo ezitsha, imifuno, ukutya okuziinkozo kunye nokunciphisa ukutya okusele kugalelwe amafutha, ityuwa, neswekile. Ukuguqukela ekutyeni okunempilo kukwaquka ukufunda ngokulinganisela, ukwahluka, kunye nokumodareyitha.

ibhalansi

Kwiintsuku ezininzi, jonga ukutya ngakumbi:

• Iingqolowa
• Ukutya kweeproteni
• imifuno
• Fruits
• ideri
• Mamela umzimba
• Yitya xa ulambile
• Yima xa ugcwele kwaye wanelisekile

Ezahlukahlukeneyo

• Khetha ukutya okwahlukileyo kwiqela ngalinye lokutya.
• Musa ukufikelela kwiapile ngalo lonke ixesha xa usitya iziqhamo.
• Ukutya ukutya okwahlukeneyo yonke imihla kuya kukunceda ufumane izondlo-mzimba ozidingayo.

Ukumodareyitha

• Musa ukutya okuninzi okanye kuncinci kakhulu.
• Ukutya ngokumodareyitha kuthetha ukuba konke ukutya kunokuba yinxalenye yokutya okunempilo.
• Nkqu neelekese zilungile.

Ukunikela Ingqalelo Ekutyeni

Ukutya intando enempilo inceda umzimba ukuba ufumane ibhalansi efanelekileyo yeevithamini, iiminerali, kunye nezinye izondlo. Kuya kunceda umzimba:

• Zive ngcono.
• Ukunyusa amanqanaba amandla.
• Luphathe kakuhle uxinzelelo.
• Thintela iingxaki zempilo ezahlukeneyo ezifana:
• Isifo sentliziyo.
• Igazi elonyukayo.
• Uhlobo lweswekile yesibini.
• Iintlobo ze umhlaza.

Ukutya okunempilo vs. Ukuya kwisidlo sokutya

Ukutya okunempilo akufani nokuya kwisidlo. Kuthetha ukwenza uhlengahlengiso/utshintsho umntu anokuhlala nalo kwaye azonwabele. Ukutya kokwexeshana, njengoko kujonge ukusika iintlobo ezithile zokutya ukwenza umzimba ulungelelanise kwaye ulahlekelwe ngamanqatha. Nangona kunjalo, ngexesha lokutya, abantu banokulamba kwaye bacinge ngokutya ngalo lonke ixesha. Umphumo oqhelekileyo wecala kukutya kakhulu emva kokutya ukwenza ukutya okuphosiweyo. Ukutya ukutya okusempilweni nokulungelelanisiweyo kuyawanelisa ngakumbi emzimbeni. Ukudibanisa kunye nomsebenzi omningi womzimba kunokunceda umntu ukuba afikelele kwisisindo esinempilo-kwaye agcine ubunzima obunempilo.

Yenza Ukutya Okusempilweni kube Ngumkhwa

Cinga ngezizathu zokutya okunempilo.

• Ukuphucula impilo jikelele.
• Yandisa amandla.
• Yiva ngcono.
• Yenza umzekelo kubantwana kunye nosapho.
• Cinga ngotshintsho oluncinane olunokwenziwa.
• Khetha ezo zinokugcinwa.
• Musa ukuzama ukutshintsha yonke into ngexesha elinye.
• Misela iinjongo ezilawulekayo nezifikelelekayo, ezifana nokuba ne isaladi kunye neqhekeza lesiqhamo suku ngalunye.
• Yenza usukelo lwexesha elide ngokunjalo, njengokuba nalo Nye isidlo semifuno Iveki.

Fumana inkxaso

Ukuba neqela lenkxaso kunokunceda ukwenza uhlengahlengiso lube lula. Usapho kunye nabahlobo banokunceda ukwenza ukutya, ukwabelana ngeeresiphi ezisempilweni kunye neengcebiso zokupheka. Ngoncedo olongezelelekileyo, dibana nogqirha, isazi sokutya esibhalisiweyo, okanye umqeqeshi wezempilo. Qalisa namhlanje.

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UkuBumbiswa kweBhunga

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Emva kweSidlo saMandla seDip

Uninzi lwabantu luye lwafumana ixesha apho emva kokutya isidlo sasemini esimnandi emva koko baziva benesidingo sokulala. Ukuba nemvakalelo yokulala malunga neyure enye emva kwesidlo sasemini, eyaziwa ngokuba yi-post-lunch dip, iyancipha:

• Ukulumkisa
• Imemori
• Ukuphapha
• imo

Uphononongo kwi IBritish Journal of Nutrition ulandele abathathi-nxaxheba abangama-80 kwiiveki ezili-12 ukufumana ukuba ukutya iialmondi kube nefuthe kule diphu yasemva kwesidlo sasemini. Iziphumo zafumanisa ukuba i I-almond-etyebileyo yesidlo sasemini esinamafutha amaninzi incede ukunciphisa inkumbulo ukuhla nge-58% xa kuthelekiswa nesidlo sasemini se-carbohydrate.

Ucaphulo

I-American Dietetic Association (2009). Isikhundla se-American Dietetic Association: Ukutya okusebenzayo. Umbhalo we-American Dietetic Association, i-109 (4): 735-746. Iyafumaneka nakwi-intanethi: www.eatright.org/About/Content.aspx?id=8354.

Dhillon, Jaapna, et al. "Iimpembelelo zokusetyenziswa kwe-Almond kwi-Post-Lunch Dip kunye ne-Long-Term Cognitive Function in Energy-Restricted Overweight and Obese Adults." Ijenali yaseBritani yeZondlo, vol. 117, no. 3, 2017, iphepha 395-402., doi: 10.1017 / S0007114516004463.

Gallagher ML (2012). Ukuthathwa: izondlo kunye nemetabolism yazo. Kwi-LK Mahan et al., ed., Ukutya kukaKrause kunye neNkqubo yokuNakekelwa kweZondlo, i-13th ed., Iphe. 32-128. Louis: Saunders.

Katz DL (2008). Iingcebiso zokutya zokukhuthaza impilo kunye nokuthintela izifo. Kwizondlo kwiKlinikhi yokuSebenza, i-2nd ed., Iphepha 434-447. EPhiladelphia: uLippincott Williams kunye noWilkins.

ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu, iSebe lezoLimo lase-US (2015). 2015-2020 Izikhokelo zokutya kwabaseMelika 8th ed. health.gov/dietaryguidelines/2015/guidelines/. Ifunyenwe ngoJanuwari 12, 2016.