Emma Miller
Ukudla kwasekuseni kubalulekile ukuze ubeke izinto ezibalulekile. Kungenzeka kakhulu ukuthi othile, endaweni ethile, ngesikhathi esithile, akutshele umthetho owodwa ongenakwephulwa: ungalokothi weqe ukudla kwasekuseni. Ukudla kwasekuseni kuvame ukubizwa ngokuthi "okubaluleke kakhulu," futhi wonke umuntu kusukela kumama wakho kuya kumqeqeshi wakho uvame ukushumayela lesi sitatimende esinzima.
Kodwa nakuba lokhu kuhlakanipha kubonakala kungenasikhathi futhi kuye kwadluliselwa kwesinye isizukulwane kuye kwesinye, ingabe kunengqondo ngempela?
Ngokweqile, bavumile ukuthi ukudla kwasekuseni kubalulekile ukuze kubekwe phambili futhi akufanele ukuyeke uma ukwazi, kodwa kukhona okuhlukile kulo mthetho. Futhi kwezinye izimo, kulungile ukweqa ukudla kwasekuseni ekuseni.
Okudlayo kubaluleke kakhulu kunalapho ukudlile
"Kubalulekile ukusheshisa umzimba wakho ekuseni ngokufaka okuthile esiswini sakho," kusho isazi senhliziyo uSteven Sinatra, MD. “Kodwa okubaluleke kakhulu ukuthi ukhethe ukudla okufanele lokhu.
Kunomehluko omkhulu phakathi kwesitsha sokusanhlamvu okunoshukela kanye nepuleti elilinganiselayo lamaprotheni anomzimba omncane, amafutha anempilo, kanye nezithelo ezinothe. Ngempela, umgomo wakho ekuseni uwukukhetha ukudla okunomsoco okuzokusiza uzizwe usuthi futhi wanelisekile ukuze ungabulawa yindlala ngesikhathi sesidlo sasemini.
"Lapho kusetshenziswa ukudla okunenkomba ephansi ye-glycemic, impendulo yakho ye-insulin ilawulwa ngokuzenzakalelayo futhi umzimba wakho uthatha izakhi ngesikhathi eside," kuchaza uDkt. Sinatra.
Cabanga ngalokho okwenzekayo lapho uphuza ingilazi yewayini esiswini esingenalutho. Utshwala bukushaya ngokushesha, akunjalo? Kodwa uma uhlanganisa lelo wayini namantongomane noshizi noma ngisho nokudla okugcwele, lizoba nomthelela omncane ngoba limuncwa kancane kancane. “Kuyenzeka okufanayo uma uhlanganisa ukudla okunamafutha kanye ne-fiber kwasekuseni, njengebhotela le-organic kanye ne-oatmeal. Ukusabela kwe-insulin kuyehla kancane, ”kusho yena.
Ukweqa ukudla kwasekuseni kungabangela ukulangazelela ukudla okungenamsoco
Uyawazi umuzwa uma sekunesikhathi eside kusukela ekudleni kwakho kokugcina? Ukhathele, mhlawumbe unovalo oluncane, futhi ikhanda lakho liqala ukugubha.
Ngokomeluleki wokudla okunomsoco oqinisekisiwe u-Jane Williams, uma ungalandeli iphethini ethile yokudla engaguquki, ukweqa ukudla kwasekuseni kungadala umjikelezo omubi wezifiso zokudla ozoqhubeka usuku lonke.
Ngokushesha nje lapho usunelisa isidingo sakho sokudla okulula kanye, uzoqhubeka nokuhalela okunye ukudla, okuningi kwakho okungakulungele. “Ukungadli kuholela ekwehleni kwezinga likashukela egazini, okuholela ekutheni ugibele i-roller coaster, okuthi ngo-90% wezigameko eziholela ekutheni udle ushukela ngokweqile. Lokhu kuphazamisa amazinga e-insulin futhi kungaholela ekukhuluphaleni, okudala izinkinga ezinkulu zempilo uma kuba wumkhuba ojwayelekile,” kuxwayisa yena.
Uma ungalambile, akufanele udle ukudla kwasekuseni
Abantu abaningi ababi kakhulu ngesikhathi sasekuseni. Eqinisweni, ngokusho kukaWilliams, akufanele ukwenze. Kodwa-ke, kufanele futhi uthole ukuthi kungani ungakakulungeli ukudla kusukela lapho uvuka. Ingabe uvame ukuba nezidlo ezinkulu ebusuku? Noma ingabe ishejuli yakho yokulala ayisebenzi kahle, iphazamisa isigqi sakho sokujikeleza esilawula indlala nesifiso sokudla?
"Kulungile ukungagijimi ekhishini ngemva nje kokukhala kwe-alamu," kusho uKate Thomas-Ayoub, MD, uprofesa osizayo e-Albert Einstein College of Medicine eNew York City ogxile ekukhuluphaleni ngokweqile. Kodwa kubalulekile ukudla okuthile emahoreni amabili noma amathathu kusukela ekuqaleni kosuku. Lokhu kuvula indlela yempilo yamathumbu ezinzile ngokwenza uhlelo lwakho lokugaya luhambe futhi kubonise i-metabolism yakho ukuthi iqhubeke.
Kodwa-ke, uma uthola ukuthi awukaze ube nesimo sengqondo sokudla kwasekuseni - futhi ukhiphe izizathu ezichazwe ngenhla - kufanelekile ukukhuluma nodokotela wakho noma isazi sokudla okunomsoco, njengoba kungase kube nokungalingani kwe-hormonal okudinga ukunakwa kwakho.
