Ukutya ngokuPhakamisayo uQhagamshelwano lokutya okunempilo: Iklinikhi yangasemva

Ukutya ngengqondo kubandakanya ukunikela ingqalelo kwinto kunye nendlela abantu abatya ngayo, ukunceda ukuba wazi ngakumbi indlala yendalo yomzimba kunye nokwaneliseka. Inkqubo inokunceda abantu ukuba bazi ngezizathu ezibangela ukulamba kwabo kwaye bancede ukunciphisa iminqweno, ukulawula ubungakanani bezabelo, kunye nokuphuhlisa imikhwa yexesha elide yokutya okunempilo.

Ukutya okunengqiqo

Kulula ukungxama ngokutya kunye namashwamshwam ngaphandle kokunqumama ukonwabela amava ngelixa wongeza umzimba. Njengo kucamngca, abantu banikel’ ingqalelo koko bakutyayo, indlela ekunuka ngayo, incasa, nendlela abaziva ngayo. Yindlela yokujonga nengqondo kunye nomzimba ngexesha lokutya okanye i-snack. Ukutya ngobunono kwenza umntu adibane naye:

• Ngokutya.
• Amanqanaba endlala.
• Qinisekisa ukuba yinyani:
• Ukulamba ngokwasemzimbeni.
• Indlala yeHedonic - iimvakalelo, uxinzelelo, imeko, ukubhiyozela, njl.

benefits

Abantu akufuneki bangene ngaphakathi kodwa banokuthatha imigaqo ethile yokucotha kunye nokujongana nomzimba ukuphucula impilo.. Izibonelelo zibandakanya:

Ukwetyisa okungcono

• Ukucotha nokuhlafuna ngokufanelekileyo ukutya kwenza kube lula ukwetyisa.

Ukuphuculwa Kwezondlo

• Ukutya okukhawulezayo kunokubangela ukuvakalelwa kobuvila kunye nokuqunjelwa.
• Ukutya ukutya okugcwele izondlo kunika amandla angakumbi.
• Ukuphuculwa kwesondlo kuthetha ukuphuculwa kwempilo yamajoni omzimba.
• Ukuqonda komeleza ukwenza ukhetho olunempilo.

Ukwaneliseka Emva Kokutya

• Ukungxamela ukugqiba ukutya kuthetha ukungonwabi iincasa kunye nezinto zokuthungwa ezinokuvelisa imvakalelo yokuzala kunye nokwaneliseka.
• Ukuqeqesha ingqondo nomzimba ukuba waneliseke ngokwenene kukutya kunye ne-snacks kukhokelela kuxinzelelo oluncinci kunye nokunciphisa ukunqwenela.

Ubudlelwane bokutya okunempilo

• Umzimba udinga ukutya ngokwefiziyoloji ukwenzela amafutha kunye nesondlo.
• Abantu ngabanye baphuhlisa ukuncamathela ngokweemvakalelo kukutya okunxulumene namava kunye neenkumbulo.
• Ukujongana nayo yonke imiba kunye neempembelelo kubudlelwane bokutya kuvumela abantu ukuba bazi ngakumbi ngokuziphatha kwabo, iimbono, iimvakalelo kunye neengqondo zabo.
• Uchonga indlela yokuziphatha ezingenanzuzo ukuze umntu ngamnye asebenzele ukuziphucula.

Ukuphuculwa kweMpilo yeCardiometabolic

Ukutya okunengqondo okanye okunengqiqo kubonakaliswe ukuphucula:

• Amanqanaba eswekile yegazi kubasetyhini abakhulelweyo.
• Iimpawu ezivuthayo kubasetyhini be-postmenopausal.
• I-Lipid kunye noxinzelelo lwegazi kubantu abadala abatyebileyo.

Ukutya kokuSetyenziswa kweMpilo

• Beka kude izinto zombane kwaye ubeke bucala ixesha nendawo yokutya kuphela.
• Yitya kwindawo ophumle kuyo.
• Ukutya emotweni, phambi kwekhompyuter ngelixa usebenza, okanye kwifowuni ayenzi nikela ingqalelo epheleleyo kwinkqubo yokutya kwaye, ngenxa yoko, kunokubangela ukuba umntu atye ngakumbi okanye atye ukutya okungenampilo.
• Hlala phantsi kwaye uphefumle kancinci ngaphambi kokuba uqalise isidlo.
• Ukuba iimvakalelo ziphakama kwaye zijolise ekutyeni, jonga ukuba unokuvuma kwaye ubonise ezo mvakalelo kunokuba uzitye.
• Oku kuya kunceda inkqubo yokugaya kunye nokufumana okuninzi kwisidlo.
• Yitya a iphalethi yemibala, isampuli ezahlukeneyo ezinetyuwa, eziswiti, ezineziqholo, kunye neumami/ezinencasa ezinencasa, kwaye ungenise ukutya ngazo zonke izivamvo.
• Ukungatyi iintlobo ezahlukeneyo zencasa ekutyeni kunokubangela ukuziva ulahlekile into enokukhokelela kwiminqweno engafanelekanga.
• Yidla nabanye, njengoko ukwabelana ngokutya kunokutyebisa wonke umntu obandakanyekayo kwaye uncede ukugxila kumava, kungekhona umlinganiselo wokutya osetyenzisiweyo.
• Hlafuna ngokucokisekileyo, njengoko ukwetyisa kuqala emlonyeni, apho ii-enzyme zikhutshelwa ematheni ukuze kwahlule ukutya.
• Ukungahlafuni kakuhle kunye nokwenza ukutya kube kuncinci kunokubangela ukungagayeki kunye nezinye iingxaki zokwetyisa.
• Mamela umzimba wakho kwaye uqaphele xa wonele okanye ufuna ngaphezulu.
• Ukulinda imizuzu emihlanu ngaphambi kokuba ufumane enye inkonzo kunokunceda umzimba ukuba uqhelane nendlala kunye nokuzala.

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Yitya Ngengqondo

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Ucaphulo

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UWarren, uJanet M et al. "Uphononongo olucwangcisiweyo loncwadi malunga nendima yengqondo, ukutya okunengqondo kunye nokutya okunengqondo ekutshintsheni indlela yokuziphatha yokutya: ukusebenza kunye neendlela ezinokubakho." Uphononongo lophando lwezondlo vol. 30,2 (2017): 272-283. doi:10.1017/S0954422417000154