Ukutadisha kwentsha engaphezu kwezingu-3 000 kubonisa imiphumela yokudla okusheshayo empilweni yasencane
Ukudla ukudla okusheshayo kokudla okusheshayo kubangela intsha kanye nabantu abadala ukuba bathole isisindo esikhulu futhi babhekene nengozi eyengeziwe yokuthuthukisa ukumelana ne-insulin ngokwemiphumela yocwaningo lwesikhathi eside olwalandela abantu abasha abangaphezu kuka-3 000 phakathi neminyaka engu-15. Ixhaswe yi-National Heart, Lung kanye ne-Blood Institute (NHLBI) futhi yanyatheliswa ku-Lancet, izikhonzi ezadla ukudla okusheshayo okungaphezu kokuphindwe kabili ngesonto uma kuqhathaniswa nesingaphansi kweyodwa ngesonto ezuze amakhilogremu ayishumi, phinda ukwanda okukhulu kwe-insulin ukumelana, isici esiyingozi engozini yesifo sikashukela .
Isifo sikashukela singumphumela omkhulu wobungozi besifo senhliziyo.
Lokho Okusho Ngayo Ingane Yakho
Ukudla okusheshayo kuye kwanda e-United States eminyakeni engamashumi amathathu edlule. Ngokuvamile abantu baseMelika badla izikhathi 5.8 ngesonto. Lokhu kungaphezu kokuphindwe kabili inani elibonisa izingozi ezikhudlwana zezifo ezingapheli kwabahlanganyeli bokutadisha, abaphakathi kweminyaka engu-18 no-30. Ngakho lokhu kusho ukuthini kumntanakho? Isikhathi sokungena ekhishini. Umlobi ohamba phambili wocwaningo, uMark Periera, Ph.D., uprofesa osizayo we-epidemiology e-University of Minnesota, uchaza ukuthi, "Kunzima kakhulu ukudla ngendlela enempilo endaweni yokudla okusheshayo. Naphezu kweminye yeminikelo yabo yakamuva yamuva, amamenyu akhona afaka ukudla okuphezulu emafutheni, ushukela nama-calories kanye nama-fiber aphansi kanye nezakhi. "Umgomo u-Pereira ukholelwa ukuthi ukusika ukudla okusheshayo, okusho ukuthi ukhethe isikhathi sekhishi kuwe ingane yakho.
Ngisho noma uqala kanye kanye ngesonto, lokho kungukudla okuncane okuncane okudliwayo, futhi lokho kungasindisa ingane yakho.
Ukutholakala kwesisindo somntwana nokudla okusheshayo
Esinye sezizathu zokuthi insizwa yokuthola isisindo ngenxa yokudla kungenzeka ukuthi ukudla okukodwa kokunye kwalokhu kudla ngokuvamile kuqukethe amakholori okwanele ukuze kukwaneliswe isidingo somuntu we-caloric usuku lonke.
Abahlanganyeli babuzwa ngesikhathi sokuhlolwa okwenziwe ngokomzimba njengengxenye yokucwaninga ukuthi badla kaningi kangakanani ukudla kwasekuseni, kwasemini noma ngesidlo ezindaweni zokudla okusheshayo. Umthelela omubi ekutheni isisindo sabasha kanye nokuphikiswa kwe-insulin kubonakala kubo bonke abahlanganyeli abadla njalo ezindaweni zokudla okusheshayo, ngisho nangemva kokulungiswa kweminye imikhuba yokuphila.
Kuphi, nini Nendlela Yokunquma Kanjani Ukudla Okusheshayo
Kukhona amasu okuthuthukisa indlela odla ngayo futhi akubandakanyi ukupheka zonke ukudla ekhishini lakho. Okokuqala, yazi ukuthi yini enempilo kumamenyu wezokudla okusheshayo okudla. Abaningi manje banikeza ama-saladi, ababiwe ngokumelene nokudla okuthosiwe, neminikelo elinganiselwe yezithelo ezintsha noma i-yogurt. Lezi zikhetho zingase zibe ngcono kunamanye ama-dessert nezinto eziyinhloko emenyu. Manje lokho okuqukethwe kokudla okunomsoco kuboniswa kumamenyu amaningi okudla okusheshayo, khetha ukudla okuthile ngokulungile kwakho ukuze udle uhlu lokudla okusheshayo okudla okusheshayo uma uboshelwe. Uma ufuna ukubeka isitifiketi, ngaphambi kokuba ulambile, yakha uhlu lokudla okunempilo okusheshayo endaweni yakho nasezindaweni lapho usebenza khona futhi usebenzise ukuzilibazisa. Lolu hlu oluzohamba luzokusiza ukuthi udle unempilo njengoba unakho uma udla. Indawo enhle yokuthola uhlu lokudla okusheshayo okudla okudlayo kungukuthi i-Eat Real Campaign.
Uma kufanele uvumele, gcina amanani amancane amancane, futhi ucele ukuthi ama-sauces aphezulu namafutha, njengokugqoka isaladi kanye nemayonnaise, abe "ohlangothini" futhi uwasebenzise kancane ukuze unciphise amakholori.
> Umthombo:
> Mark Pereira, u-Alex I. Kartashov, uCara B. Ebbeling, uLinda Van Horn, uMarta L. Slattery, uDavid R. Jacobs, uJr., David S. Ludwig. "Izindlela zokudla okusheshayo, Ukutholakala kwesisindo, nokuphikiswa kwe-Insulin (Ucwaningo lwe-CARDIA): Ukuhlaziywa Kweminyaka Engu-15". I-Lance t, ngoJanuwari 1, 2005.