Mhlawumbe wenze isixazululo sonyaka omusha ukuqala ukudla okunempilo, noma uzizwa nje sekuyisikhathi sokushintsha imikhuba yakho yokudla ukukhuthaza indlela yokuphila enempilo kanye nokuphathwa kwesisindo. Kodwa uqala kuphi?
Qala futhi uhlale ukhumbule lezi zimiso ezinhlanu ezibalulekile zokudla okunempilo, futhi uzohlale uhamba endleleni efanele.
1 -
Gxila kwimifino nezitheloUkutadisha ngemva kokutadisha kubonisile ukuthi udla izithelo nemifino eningi kakhulu, kunciphise ingozi yezifo eziningi ezingapheli, kuhlanganise nomdlavuza , ukukhuluphala , isifo sikashukela kanye nesifo senhliziyo-kuhlanganise nesifo senhliziyo nesifo sohlangothi.
Izithelo nemifino zakha ukudla okuphansi kwekhalori. Umbiko we-WHO usho ukuthi kunobunye ubufakazi bokuthi ukudla izithelo nemifino kunciphisa ingozi yokukhuluphala. Uma kuqhathaniswa nokudla okuphezulu kwekhalori njengokudla okusetshenzisiwe okuphezulu ushukela namafutha, izithelo nemifino akunamathuba okuba nomthelela ekukhulupheni ngokweqile noma ngokweqile.
Futhi, ngoba ziqukethe ama-fiber aphezulu kanye nezinye izakhi, zihlotshaniswa nengozi ephansi yesifo sikashukela ne- insulin ukumelana . Ngezizathu ezifanayo, zenza abantu bazizwe begcwele ngamakhalori ambalwa, ngaleyo ndlela basiza ukuvimbela ukuzuza kwesisindo.
Ukwengeza, ucwaningo luye lwabonisa ukuthi ukudla izithelo nemifino kwezintathu eziyisihlanu ngosuku kuzonciphisa ingozi yokushaywa yisifo , futhi ukudla okungaphezu kwamaminithi amahlanu ngosuku kuyokwehlisa leyo ngozi engaphezu kwalokho. Ngendlela ejwayelekile, izithelo nemifino eningi oyidlayo, ingciphisa ingozi yakho. Ukubuya okuhle kakhulu ekutshalweni kwakho.
2 -
Gwema Ukudla OkufakiweI-International Agency for Research on Cancer (i-IARC), ingxenye ye-World Health Organization (WHO), iphume ngokucacile ngombiko wokudla okubangelwa umdlavuza, okusho ukuthi ukudla okunjalo kungabangela umdlavuza we-colorectal . Bathi futhi inyama ebomvu ngokujwayelekile "mhlawumbe" ibangelwa ukwelapha njengekoloni, umdlavuza we-pancreatic ne-prostate.
Njengoba kunikezwa ukuthi ukukhuluphala kuyinkinga engozini yezinhlobo ezahlukene zegciwane , kuyasiza ukwenza konke ongakwenza ukuze unciphise ingozi.
Izibonelo zokudla okusetshenziselwa ukugwema: izinja ezishisayo, isobho, inyama yenkomo, inyama yenkomo, ham, inyama ekheniwe kanye namalungiselelo okudla inyama okusemathinini namasoso.
3 -
Sika Emuva ku-Sugars AddedKuye kwabikwa ukuthi amaMelika ajwayelekile adla amathisipuni angu-22 ushukela ngosuku. Njengoba unikezwe ukuthi i-American Heart Association incoma ukuthi ukungenisa ushukela angeke kudlulele amathisipuni ayisithupha nsuku zonke abesifazane nabashukela ayisishiyagalolunye nsuku zonke amadoda.
Imithombo emikhulu yetshukela eyenezelwe ukugwema ihlanganisa iziphuzo eziphuzayo, ezihlanganisa ama-sodas namandla okuphuza amandla noma ezemidlalo; ama-dessert okusanhlamvu afana nama-pie, amakhukhi, namaqebelengwane; izithelo zokuphuza izithelo (okungavame ukuba yi-100% ijusi yezithelo); i-candy; futhi uketshezi lobisi olufana ne-ayisikhilimu.
4 -
Phuza Amanzi AngaphezuluIzinzuzo eziningi zezempilo zokuphuza amanzi zivame ukunganakwa. Kodwa ungakhathaleli ukubaluleka kwalokho okungase kube isiphuzo esinempilo kunabo bonke.
Amanzi akanayo ama-calories. Zero. Yini enayo eningi: izinzuzo zezempilo. Abacwaningi bathole ukuthi ukuphuza ingilazi yamaminithi angu-30 ngaphambi kokuba udle kungenza uzizwe ugcwele futhi ngaleyo ndlela ungadla kancane, ngaleyo ndlela unciphise ukondla kwekhalori.
Ukuhlala uhlanzekile usuku lonke kuzokukwenza uqaphile, kukusize ucabange ngokucacile, futhi kukuzwe uzizwe ungapheli amandla.
Konke lokhu kungaholela ekwenzeni izinqumo zokudla okungcono. Njengebhonasi eyengeziwe, ukuphuza amanzi okwanele usuku lonke kungasiza ekuvikeleni amatshe aphindaphindiwe amso .
5 -
Yidla Ngaphansi KokusawotiUkukhuluphala ngokweqile kubangela ukucindezelwa kwegazi eliphezulu (okubuye kwaziwa ngegama layo lezokwelapha, "umfutho wegazi ophezulu"), ngakho-ke kuyasiza ukwazi ukuthi ungayenza kanjani ukuphatha ukucindezelwa kwegazi-okuhlanganisa ukusika emuva kokudla kwe-sodium yokudla.
Ngokufika kokudla okucutshungulwayo, isilinganiso sokudla sama-sodium yaseMelika siphezulu. Eqinisweni, kuye kwacatshangwa ukuthi isilinganiso senanidi umuntu ngamunye e-United States angama-millimitha angu-3,478 ngosuku. Lokhu okungenani ama-milligrams angu-1 000 ngosuku ngaphezu kwezinhlangano eziningi zempilo zezesayensi nezenhlonipho ezihlonishwayo, ezifana ne-American Heart Association kanye ne-National Heart, Lung ne-Blood Institute, zincoma ukuba zidle kakhulu izinsuku zonke.
Yikuphi ukudla okungcono kakhulu? Impendulo ingase ikumangaze. Ngenkathi ungase ucabange ukuthi iningi lakho lokudla usawoti livela ku-salt shaker yakho, empeleni, iningi labantu baseMelika lithola iningi le-sodium yabo ekudleni okufakwe emaphaketheni, okucutshungulwa kakhulu nokudlela.
Nazi ezinye zeziphambeko ezimbi kunazo zonke:
- Ukudla kwe-Snack, njenge-chips, ama-crackers, nama-pretzels
- Ukudla okusemathinini, njengamabhontshisi asezinkalini kanye nesobho
- Ukudla okuqoshiwe
- Ushizi
- Izidakamizwa ezifakiwe, njenge-ham, i-bacon, inyama yenkomo, izinja ezishisayo, amasoso kanye nesidlo / ukudla okunomsoco
- Ama-dinners afriziwe
- Inhlanzi esetshenzisiwe noma ehlanganisiwe eye yabhalwa ngaphambili, yangaphambi kokuthosiwe, iyabhema noma ikhontiwe ku-brine
- Ketchup, imayonnaise, amasoso kanye nesaladi yokugqoka
- Iningi lokudlela kanye nokudla okusheshayo
Ngokunciphisa ukudla okubalwe ngenhla nokupheka ekhaya noma kunini lapho kungenzeka khona, uzokwehlisa ngokuzenzekelayo ukudla kwakho kwe-sodium nsuku zonke.
Imithombo
Ishidi lwazi: ukukhuthaza ukusetshenziswa kwezithelo nezitshalo emhlabeni jikelele. I-World Health Organization. Ifinyeleleke ku-intanethi ngomhla ka-29 Meyi 2014.
Amasevisi Okulawula Nokuvimbela Izifo. Amasu okuvimbela ukukhuluphala kanye nezinye izifo ezingelapheki: umhlahlandlela we-CDC kumasu wokwandisa ukusetshenziswa kwezithelo nemifino. I-Atlanta: UMnyango WezeMpilo wase-US kanye Nezinsizakalo Zabantu; 2011. Itholakale ku-intanethi ngoMeyi 29, 2014.
Davy et al. Ukusetshenziswa kwamanzi kunciphisa amandla okudla kwamandla esidlweni sasekuseni kubantu abadala asebekhulile. J Am Diet Assoc 2008; 108: 1236-1239.
Qaseem A, Dallas P, Forciea MA, et al. Ukuphathwa kwezidakamizwa kanye ne-pharmacologic ukuvimbela i-nephrolithiasis ejwayelekile kubantu abadala: isiqondiso somtholampilo esivela eMelika College of Physicians. U-Ann Intern Med 2014; 161: 659-667.
I-Moss M. Salt Salt Sugar: Indlela Yokudla Okubaluleke Ngayo. Random House 2013.
U-Anderson CAM, uJohnson RK, uKris-Etherton PM, uMiller EA. I-Commentary ngokwenza umqondo wesayensi ye-sodium. Ukudla Namuhla March / Ephreli 2015; 50: 66-71.
I-American Heart Association. Kungani kufanele ngilinganise i-sodium? Ifinyeleleke ku-intanethi ku-http: //www.heart.org/idc/groups/heart-public/@wcm/@hcm/documents/downloadable/ucm_300625.pdf Itholakale ku-inthanethi ngo-Ephreli 10, 2015.
I-American Heart Association Heart Blog. I-American Heart Association iqala umkhankaso wokuncipha we-sodium. Kufinyelelwe ku-intanethi ku- http://blog.heart.org/american-heart-association-launches-new-sodium-reduction-campaign/ ngo-Ephreli 10, 2015.