Emma Miller
Ngokuhamba kwesikhathi, uzothola ukuthi ukudla okuvamile okucabangelayo kungakusiza ukuba uyeke ukudla ngokweqile futhi ulahlekelwe isisindo.
Ziningi izinto ongazenza ukuze ubuyelane nomzimba wakho ukuze ukwazi ukudla ulambile futhi uyeke uma ususuthi. Nawa amathiphu angcono kakhulu okuvimbela ukudla ngokweqile.
Ungeqisi futhi ungaqedi ukudla
Uma uzama ukwehlisa isisindo ngokushesha, ungase ulingeke ukuba udle ukudla okunekhalori ephansi noma weqe ukudla. Kepha ukuncishwa okunjalo kungaba nemiphumela engathandeki, okuholela ekudleni ngokweqile, kubhala i-Livestrong.com.
Ngokusho kwePiedmont Healthcare, uma unciphisa ama-calories kakhulu noma uhamba isikhathi eside ungadlile, ushukela egazini lakho wehla kakhulu futhi amazinga akho okucindezeleka akhuphuke. Lokhu kuthumela umzimba wakho esimweni sokulamba, okukwenza ulangazelele ukudla okungenampilo, okunekhalori ephezulu njengesinxephezelo.
Ngempela, abacwaningi ocwaningweni lwangoJanuwari 2021 eNutrients bathola ukuthi abantu abasha abavame ukweqa isidlo sakusihlwa bakhuluphala kakhulu esikhathini esiyiminyaka eyisithupha kunalabo abadla isidlo sasemini nsuku zonke. Okaputeni besidlo sasemini nabo bebengase bakhuluphale noma bakhuluphele.
Esikhundleni salokho, zama ukudla ukudla okunomsoco kathathu usuku ngalunye, kanye nokudla okulula okukodwa noma okubili, futhi ugcine ikhalori yakho yansuku zonke ingaphezu kwe-1,200 uma wabelwe owesifazane lapho uzalwa nangaphezulu kuka-1,500 uma wabelwe owesilisa ngesikhathi uzalwa, ngokusho kwe-Harvard Health Publishing.
Nciphisa ukusetshenziswa kokudla okugayiwe kakhulu
Kubonakala sengathi akuwona wonke ama-calories adalwe alinganayo. Umzimba wakho usabela ngendlela ehlukile ekudleni okuphelele, njengezithelo, imifino, nenyama engenamafutha, bese usabela ekudleni okugayiwe.
Ucwaningo luye lwahlobanisa ukudla okugayiwe kukho kokubili ukuzuza kwesisindo nokudla ngokweqile. Olunye ucwaningo olwenziwa yi-Cell Metabolism, olwenziwe ngoMeyi 2019, lwathola ukuthi abantu abadla ukudla okucutshungulwe kakhulu badla ama-calories angama-500 ngaphezulu ngosuku kunalawo akudla okungakacutshungulwa, yize ukudla abakudlayo kuqukethe inani elifanayo lamakholori nama-macronutrients.
Ucwaningo lwaluluncane (abantu abangu-20 kuphela), kodwa bekuwuhlolo olulawulwa ngokungahleliwe olwaklanyelwe ukunquma imbangela nomphumela.
Unalokhu engqondweni, khetha ukudla okuningi okungaphelele futhi ugweme ukudla okugayiwe njengokudla okusheshayo, ukudla okulula okupakishiwe (ama-chips, ama-crackers), izidlo eziqandisiwe, iziphuzo ezibandayo, inyama egayiwe (ubhekeni, isoseji), nama-dessert apakishiwe.
Thola ukuthi ukulamba kwakho kungokomzimba noma ngokomzwelo
Uma ukuthola kunzima ukulawula ukudla kwakho, kuwuphawu oluhle lokuthi udla ngomzwelo kunendlala yangempela yomzimba.
Uyini umehluko? Indlala engokomzimba ibonakala ngokuba nomuzwa wokungabi nalutho esiswini futhi ngokunokwenzeka okuhambisana nokugquma noma ukuvungama, okubonisa ukuthi isisu asinalutho.
“Kubangelwa umzila wamahomoni oyinkimbinkimbi phakathi kobuchopho nomgudu wamathumbu,” kuchaza u-Jaime Harper, MD, uchwepheshe wemithi yokukhuluphala eqinisekiswe yibhodi e-Indianapolis.
Indlala engokomzimba ijwayele ukufika kancane, futhi njengoba ishuba kakhulu, ngokuvamile uzizwa uvulekele ukudla izinhlobonhlobo zokudla - noma yini ukwanelisa indlala yakho. “Uma ulambe ngempela, ungase futhi uzizwe ucasukile noma ubuthakathaka,” kusho uCandice Sethi, isazi sokusebenza kwengqondo esizinze eSan Diego, nesazi sokudla okunempilo.
“Ukulamba” okungokomzwelo kuvame ukuvela ngokuzumayo, ngokuvamile ngenxa yokuzwa umuzwa ongemnandi njengokucindezeleka, isithukuthezi, ukukhathazeka, noma isizungu.
“Umzimba wakho awulambile ngempela. Ifuna ukuxhamazela kwe-hormone yokuzizwa ujabule, i-dopamine, ongayithola ngokudla ukudla okuthile,” kusho uDkt. Harper. Okungukuthi. Ama-carbohydrate agayiwe. "Bavame ukubangela ukukhululwa okukhulu kwe-dopamine, ngakho-ke abantu abaningi bayabalangazelela," uyachaza.
Ukulamba kwemizwa ngokuvamile kuba yicala lapho uzizwa ulangazelela ukudla okunethezekile okufana nepizza, amakhukhi, noma ushokoledi, kodwa umqondo wokudla okunempilo awukhangi kakhulu.
Gcina idayari yokudla
Enye yezindlela ezingcono kakhulu zokuvimbela ukudla ngokweqile ukugcina idayari yokudla esekwe engqondweni. Ngaphezu kokurekhoda izinhlobo namanani okudla okudlayo ngesikhathi sokudla ngakunye kanye nokudla okulula, lolu hlobo lwejenali luphinda lurekhode ukuthi uzizwe kanjani ngaphambi, ngesikhathi, nangemva kokudla.
“Lokhu kusiza ekuboneni ukudla okudlayo, ikakhulukazi lokho ongase ukudle, ngokuvamile ngaphandle kwesizathu sangempela,” kusho uHannah Koshak, isazi sezokudla eRice Lake, eWisconsin.
Cabanga ngoswidi owufinyelela ngaso sonke isikhathi lapho kunesiphithiphithi emsebenzini noma idlanzana lokusanhlamvu olubambayo uma uya ekhishini ngemva komsebenzi ngenxa nje yokuthi ibhokisi lisekhawuntani.
Nansi indlela yokwenza: amasonto amabili, bhala phansi ukuthi udlani futhi nini. Ngaphezu kwalokhu, bhala phansi indlela owawuzizwa ngayo ngaleso sikhathi. Ingabe uye wafinyelela isikhwama sama-chips ngoba ubunesithukuthezi ngesikhathi ubuka i-TV? Ingabe uke waxabana nomngane wakho womshado futhi wazithola usufinyelela embizeni yekhukhi ngokushesha ngemva kwalokho?
Inhloso yokulandelela ukudla kwakho kanye nemizwa yakho ndawonye iwukuba uthole ukuthi yiziphi izinto ezivusa imizwa ezihlobene nokudla. Ungaqaphela futhi ukuthi uzizwe kanjani ngemva kokuqeda ukudla - njengokuthi "uma ubunjalo nokuthi iyiphi imizwa oyizwile," kusho uKoshak.
Uma usuzibonile izimbangela zakho ezingokomzwelo zokudla ngokweqile, yenza icebo lokufika ngaphambi kwazo: uma uvamise ukubukela i-TV ntambama bese udla ama-chips, ungayibuki i-TV bese uyoshaywa umoya esikhundleni salokho. Uma uxabana nowakwakho okuphoqa ukuthi udle, hlela ukufonela umngane wakho ngemva kokulwa. (Ithiphu yephrofayili: awudingi ukungena emininingwaneni yengxabano; umgomo uwukukuphazamisa ekudleni okungokomzwelo.)
Ngokufanayo, uma uqaphela ukuthi uvame ukudla ngokweqile ukudla okuthile noma ukuthi ukukudla kukwenza uzizwe kabi, ungacabanga ngamasu okulawula ukudla kwakho noma ukukhetha okunempilo.
Zama ukudla ngokucophelela
Nakuba kuthatha ukuzijwayeza, ikakhulukazi uma usuneminyaka udla ngokomzwelo, ungakwazi ukuphinde uxhumane nomzimba wakho futhi ulalele izimpawu zakho kanye nezimpawu zokulamba ngokuthatha lokho okubizwa ngokuthi ukudla ngokucabangela.
Ukuqaphela yigama eliyisambulela lokuletha ukuqwashisa kwakho nokunaka kwakho esikhathini samanje esikhundleni sokuvumela ubuchopho bakho buphazamiseke. Ukudla ngokucophelela kuletha lo mqondo ekudleni ngokukusiza ukuthi wazi ukuthi umzimba wakho uzizwa kanjani kanye nemicabango mayelana nokudla - kokubili ngaphambi kokuthatha isinqumo sokudla nalapho udla.
Uma udla ngokucabangela, uhlola nomzimba wakho ngaphambi kokuba uqale ukudla ukuze unqume ukuthi ulambile ngempela. Uma unquma ukudla, uyakujabulela ukudla uze ubone ukuthi umzimba wakho wanelisekile. Ngokusho kochwepheshe beSikhungo Sokudla Ngokucabangela, umgomo uwukunikeza umzimba wakho lokho okudinga ngempela futhi ujabulele ukudla kwakho ngaphandle kokukhathazeka ngokuzibekela imingcele noma ukuzibekela imingcele.
Futhi lokho kungenza umehluko omkhulu: ngokocwaningo luka-August 2017 lwe-Diabetes Spectrum, abantu abadla ngokucabangela bavame ukudla kancane, bakhethe ukudla okunempilo, futhi bajabulele ukudla abakudlayo kakhulu.
Futhi nakuba ukwehla kwesisindo kungewona umgomo oyinhloko ngaso sonke isikhathi, ukunaka kakhudlwana kungakusiza ulahle amaphawundi ambalwa ngokunciphisa izifiso zokudla, ngokusho kokubuyekezwa okushicilelwe ku- Current Obesity Reports ngo-March 2018.
Ungaqala kanjani ukudla ngokucophelela
Uma uthola isifiso sokudla, qala ngokuzibuza imibuzo embalwa ukuze uthole ukuthi ulambile ngempela noma ufuna nje ukudla ngokuphendula umzwelo othile.
UDkt. Harper uthi: “Ngikhuthaza iziguli zami ukuba zimane nje zima kancane ngaphambi kokuba zidle ukudla okulula futhi zizibuze ukuthi kungani zidla. “Uma impendulo ithinta imizwa, ngiyabacela ukuba bahambe. Uma besalambile ngemva kwemizuzu engu-20, cishe umzimba wabo uyakudinga ukudla futhi kufanele bakhethe okunempilo.”
Uma unenkinga yokuqonda lokhu, imibuzo elandelayo ingakusiza:
Ngagcina nini ukudla? Ngiqede ukudla kwakusihlwa manje ngifuna okumnandi, noma sekunesikhathi eside ngingadli?
Ingabe isisu sami sizizwa sigcwele noma singenalutho? Ingabe isifiso sokudla sivela esiswini noma ebuchosheni bami?
Ingabe ngiba nemizwelo engakhululekile engenza ngifune ukudla, noma ingabe ngizizwa ngiqinile ngokomzwelo?
Ingabe ngizokujabulela ukudla okunempilo njengenkukhu ne-broccoli, noma ngizofisa okuthile okukhethekile njenge-pizza no-ayisikhilimu ukuze ngivale isikhala esingokomzwelo?
Kalula nje, ukudla okucabangelayo kuhilela ukunaka okuqotho ekudleni okuphambi kwakho. Kungase kungabi lula ekuqaleni, kodwa lapho uzijwayeza kakhulu, uzoba ngcono nakakhulu. Futhi ngokuhamba kwesikhathi, uzothola ukuthi ukudla okuvamile okucabangelayo kungakusiza ukuba uyeke ukudla ngokweqile futhi ulahlekelwe isisindo.
