Izimbangela Zokukhuluphala
Izimbangela eziningi nezimbangela zokukhuluphala manje sezikhonjisiwe. Iningi labo liwela ngaphansi kwesigaba sokudla okukhethwa kukho nokudla, kepha abambalwa bangase babe nesisekelo sezinto eziphilayo, njengesimo sezempilo esibucayi noma isixhumanisi esithile sezofuzo. Ukuba nolwazi oluthe xaxa ngawo wonke amathuba kungakusiza ukuvimbela ukukhuluphala futhi ulahlekelwe isisindo esiningi.
Izifo Zokudla: Ushukela
Kuzo zonke izimbangela zokukhuluphala ngokweqile, ukwedlula kokusetshenziswa kweshukela okongeziwe kuye kwachazwa ochwepheshe abaningi njengento ebangela kakhulu ekuthuthukiseni ukukhuluphala ngokweqile.
Qaphela ukuthi igama elithi "ushukela elingeziwe" libhekisela futhi lihlanganisa zonke ushukela ezongezwa ekudleni, kunokuthi zenzeke ngokwemvelo.
Kuye kwabikwa ukuthi amaMelika ajwayelekile adla amathisipuni angu-22 ushukela ngosuku. Njengoba i-American Heart Association incoma ukuthi ukungenisa ushukela okwedlule kungadluli amathisipuni ayisithupha nsuku zonke kwabesifazane namashukela ayisishiyagalolunye nsuku zonke amadoda, kulula ukubona ukuthi ushukela olwengeziwe lunikeza icala uma kuziwa ezimbangela ezinkulu zokukhuluphala ngokweqile nesifo sikashukela .
Engxenyeni yenkinga uma kuziwa kokweshukela okweziwe yilezi zinshukela ezongeziwe zihamba ngamagama amaningi . Ngakho-ke, ngaphandle kokuthi ufundele ilebula lezithako ngokucophelela, ungase ungaboni ukuthi zingaki izinhlobo ezahlukene zeshukela ezengeziwe kulokho okudlayo noma okuphuzayo.
Abakhiqizi bokudla baye bathola izindlela eziningi nemithombo yokwenza ushukela ekudleni okususelwa ku-ketchup kuya kokusanhlamvu kuya kweziphuzo ezithambile, ngakho-ke bheka lokhu okulandelayo kumalebula: noma yisiphi isithako esiphelela ku- "-ose" (njenge-maltose, dextrose, sucrose, i-fructose, i-lactose, isiraphu ye-corn fructose ephakeme), i-molasses, ushukela omanzi, u-sweetener we-corn, u-sugar juice okhuphukile, ushukela oluhlaza, isiraphu kanye nejusi yethamo.
Imithombo emikhulu ye-ushukela owongeziwe ekudleni kwethu iziphuzo eziphuzile, amaswidi, amaqebelengwane, amakhukhi, amapayipi, iziphuzo zezithelo, izidakamizwa zobisi kanye nemikhiqizo yobisi (njenge-ayisikhilimu kanye ne-yogurt elimnandi), kanye nosawoti. Iziphuzo eziningi ezithandekayo neziphuzo zezithelo ziqukethe ushukela owengeziwe kakhulu, eqinisweni, ukuthi ziye zabizwa ngokuthi "ushukela omanzi" ngabanye ochwepheshe.
Izizathu Zokudla: Ama-Calories
Nakuba ukucabanga ngaphambi kokubangela ukukhuluphala sekuvame ukugxila ku "amakholori, ama-calories aphuma," okusho ukudla ama-calorie angaphezu kokuwashisa kungaholela ekuzuzeni isisindo, manje sazi ukuthi zonke ama-calorie awadalwa alinganayo.
Amakholori avela emithonjeni enomsoco njengezithelo nemifino yonke, ngokucacile, ngokucacile kunempilo kunenani elifanayo lamakhilori avela kuma-sweets ahlanjululwe njenge-candy noma amanye ama-dessert. Lezi zinsuku zibizwa ngokuthi "ama-calorie angenalutho," nokudla okungekho emzimbeni okubahlinzekayo kwaziwa ngokuthi "ukudla kwekhalori-dense".
Ukudla okwe-calorie-okunamandla-iziphuzo eziphucukisiwe, ama-carbohydrate ahlanzekile, kanye nama-mbatata, phakathi kwamanye amaningi-nawo aphezulu ushukela, amafutha angenampilo, kanye / noma usawoti.
Izimbangela Zokudla: I-Fat Egcwele
Kubalulekile ukuqaphela ukuthi kukhona kokubili "amafutha amahle" kanye "namafutha amabi." Esikhathini esilandelayo sigaba sithela amafutha agcwele amafutha. Ngesikhathi i- FDA ivimbele amafutha esitokisi emakethe yokudla yase-US, amafutha agcweleyo ayeningi futhi atholakala kakhulu emikhiqizweni yesilwane njengenyama ebomvu kanye nobisi.
Ukusetshenziswa kwamanoni agcweleyo kuye kwaxhunyaniswa nengozi ephezulu yesifo senhliziyo futhi, ngenxa yokuthi ukudla okuphakeme ngamafutha agcwele ngokuvamile kuvame ukhalori-obukhulu, lokhu kungase kube nengxenye ekuthuthukiseni ukukhuluphala.
Ngakolunye uhlangothi, "amafutha amahle," angamafutha omzimba ne-polyunsaturated, afana nalawo atholakalayo emafutheni omnqumo, ama-avocade, kanye namantongomane emithi. Ukusetshenziswa kwala mafutha enempilo kuye kwatholwa engozini encane yesifo senhliziyo nokushaywa ngaphandle kokuthola isisindo esengeziwe.
Eqinisweni, la mafutha enempilo ayingxenye ebalulekile yeMedithera Diet, okuyinto ucwaningo olunzulu luye lwafumana ukuthi luyisidlo esingcono kakhulu emhlabeni uma kuziwa ekuvimbeleni isifo senhliziyo.
Ezinye Izifo Zezidakamizwa
Kuneminye imikhuba yokudla eyakubeka engozini yokukhuluphala kahle. Enye yokudla okunjalo okuye kwaxhunyaniswa nokukhuluphala ngokweqile kuphela kodwa isifo senhliziyo kanye nokushaywa yisisu yisidlo saseSouth-style esifana ne-mpumalanga ye-United States.
I-American South, njengendawo yesifundazwe, iphindze iphindwe itholakale ukuthi inezinga eliphezulu kakhulu lokukhuluphala nesifo sikashukela, kokubili okuyizinto eziyingozi ngenxa yesifo nesifo senhliziyo. Futhi abacwaningi bathole ukuthi ukudla ngokuyinhloko okuthosiwe, njengoba kuvamile eNingizimu, kunika ingozi enkulu kakhulu yokuhlaselwa inhliziyo kanye nokushaya, hhayi ukukhuluma ngokweqile.
Ezinye izici zokudla eziye zahlotshaniswa nobungozi obukhulu bokukhuluphala, ngaphandle kwala ngenhla, zihlanganisa ukungatholi izithelo nemifino egcwele ekudleni kwansuku zonke nokupheka ekhaya endlini engaphansi kweziyisikhombisa ngesonto.
Izinguquko ezilula zokudla ongazenza
Njengoba unikezwe izimbangela ezidliwayo zokudla ngokweqile, kunezinguquko ezilula ongayenza ekudleni kwakho okuzokusiza ukuthi ulahlekelwe isisindo futhi uvimbele ukukhuluphala.
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I-Sugar Uyadla Ngaphandle Kokungazi
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Ingabe Ubude Besikhathi Uhlala Nsuku Zonke Kulimaza Impilo Yakho?
Sipha Ngokuhlakanipha
Okokuqala futhi okubaluleke kakhulu, ususe zonke iziphuzo ezithandwayo ekudleni kwakho . Yenza amanzi akho-isiphuzo; Ithiyi nekhofi ezingenayo i-unsweetened kahle, futhi. Gwema iziphuzo zamandla noma iziphuzo zezemidlalo, ezingenayo nje kuphela inani elidinga uketshezi olwengeziwe, kodwa kuboniswe (uma kwenzeka iziphuzo zamandla) zifaka izingozi ezingasetshenziswa ohlelweni lwezinhliziyo.
Gwema Abathandekayo
Uma uzizwa ukuthi kufanele usebenzise i-sweetener, khetha inani elincane lobuni, okunye okunye okungokwemvelo futhi kuboniswe ukuthi kunezindawo zokulwa namagciwane. Ama-sweeteners okuzenzekelayo kufanele agwenywe, njengoba lawo ahlanganiswe nokukhuluphala nesifo sikashukela .
Thola Ukupheka
Lungiselela ukudla okuphekwe ekhaya lapho kunokwenzeka. Sisazi ukuthi thina njengesizwe sidla kakhulu futhi kaningi kakhulu, futhi ukusetshenziswa kokudla okusheshayo, ikakhulukazi, kuye kwaxhunyaniswa nesifo sofuba.
Ucwaningo oluye lwabheka imvamisa yokulungiselela ukudla kwasekhaya lithole ukuthi bobabili amadoda nabesifazane abapheka ukudla ekhaya babengenasipiliyoni sokwenza isisindo. Babencane kakhulu amathuba okuthuthukisa uhlobo lwesifo sikashukela sohlobo lwesibili.
I-Gravitate Towards Food Based Based Foods
Ukudla ukudla okutshala izitshalo kuye kwahlotshaniswa nempilo enkulu kakhulu kanye namazinga aphansi kakhulu okukhuluphala. Ukufeza lokhu, gcwalisa ipuleti yakho ngemifino kanye nezithelo kuwo wonke ukudla. Ukuze uthole ukudla okudliwayo, udle amantongomane angakhulumi njengama-alimondi, ama-cashews, ama-walnuts nama-pistachios (konke okuhlobene nenhliziyo ye-heart). Hamba kalula (noma uqede ngokuphelele) amaprotheni imithombo esindayo kumafutha agcwele, njengenyama ebomvu kanye nobisi.
Izithelo nemifino zakha ukudla okuphansi kwekhalori. Umbiko we-World Health Organization (WHO) uthi kukhona ubufakazi obukholisayo bokuthi ukudla izithelo nemifino kunciphisa ingozi yokukhuluphala.
Uma kuqhathaniswa nokudla okuphezulu kwekhalori, izithelo nemifino akunamathuba amaningi okufaka isandla ekukhulupheni noma ngokweqile. Futhi, ngoba ziqukethe ama-fiber aphezulu kanye nezinye izakhi, zihlotshaniswa nengozi ephansi yesifo sikashukela ne- insulin ukumelana . Ngezizathu ezifanayo, ziphinde zenze abantu bazizwe begcwele ngamakhalori ambalwa, okuqhubekayo ukusiza ukuvimbela ukuzuza kwesisindo.
Indlela yokuphila yokuphila
Ungase umangale ukuthi imikhuba eminingi yokuphila kwansuku zonke ingaba nomthelela ekuthuthukiseni ukukhuluphala. Okukhathazeka ngokukhethekile yindlela yokuphila eqhubekayo yokuzidla ukuthi abantu abaningi emhlabeni wonke baye bavuma.
Ukusuka ekushayela emsebenzini ukuya ngosuku ukuhlala edeskini amahora ekupheleni-bese-ke, kubaningi, beya ekhaya futhi behlezi phambi kwethelevishini-abaningi bethu bahlale behlala isikhathi eside isikhathi eside, futhi lokhu kuhlanganisiwe ukuze uzuze isisindo nokukhuluphala.
Eqinisweni, akuyona nje indlela yokuphila ehlala yodwa ehambisana nengozi enkulu yokukhuluphala, umdlavuza, nesifo senhliziyo, kodwa ucwaningo luye lwabonisa ukuthi ukuhlala isikhathi eside imizuzu engama-30 kungaba nemiphumela emibi emzimbeni wonke.
Esicwaningweni esasihlolisisa ama-heart scans kanye namarekhodi okusebenza okwenziwe ngabantu abadala abangaphezu kuka-2 000 abahlala eDallas, abacwaningi bathola ukuthi ihora ngalinye elichithwa emazweni ahlala phansi ngosuku lihambisana nokukhuphuka kwamaphesenti angu-14 ekwenzeni umthambo we-coronary (calcium emithanjeni ye-coronary , okuyi-marker of atherosclerosis, eyaziwa nangokuthi "ukuqina kobuchopho" noma i-plaque yokufakelwa).
Enye imbangela yokukhuluphala ebonakala ihlotshaniswa nendlela yokuphila yansuku zonke yilapho umuntu elala ngokulala . Ucwaningo oluningi lubonise ukuthi amahora ayisikhombisa kuya kwangu-9 okulala okungaphazanyiswa ubusuku bonke kudingeke ukuba uzuze izinzuzo zezempilo zokulala okuhle, kubandakanya lezo ezihlobene nokuvimbela ukukhuluphala .
Ezinye izifundo zibonise ukuthi ukulala isikhathi eside kungabangela ukuzuza kwesisindo , ikakhulukazi kwentsha kanye nabantu abadala.
Kanti omunye umphumela wendlela yokuphila yanamuhla engabangela ukuzuza isisindo nokukhuluphala kungukucindezeleka okungapheliyo . Kunezindlela eziningi lapho ukucindezeleka okungapheli kuye kwaxhunyaniswa nokukhuluphala ngokweqile nokukhuluphala. Uma uke wazinikela ekudleni ngokomzwelo noma ukulangazelela "ukudla okududuzayo," uyazi ukuthi ukucindezeleka kungathinta kanjani indlela odla ngayo.
Ngaphezu kwalokho, ukucindezeleka okungapheli kwenza umzimba usebenze izindlela eziphilayo ezibandakanya izimo ezihlobene nokucindezeleka nama-hormone okucindezeleka njenge-cortisol, okubangela ukuba umzimba uqhubeke nesisindo esengeziwe kalula.
Eminye yezindlela ezinempilo kakhulu zokushaya ukucindezeleka nazo ziba izindlela zokuba zingasondeli futhi zikwazi ukulwa nokukhuluphala ngokweqile. Lokhu kuhlanganisa ukuhamba ngokuhamba njalo, ukuthuthukisa isimiso sokuzivocavoca, ukuchitha isikhathi nesilwane sakho, nokuthatha isikhathi sokulungiselela nokujabulela ukudla okuphekwe ekhaya.
Izimbangela Zezokwelapha
Kunezifo ezithile zezokwelapha ezingase zihlotshaniswe nokukhuluphala ngokweqile nokukhuluphala. Ezinye izimo ezinjalo zihlanganisa i- hypothyroidism , i- polycystic ovary syndrome , ne- Cushing syndrome , ukubiza amagama ambalwa.
Eminye imithi, njengezinye izidakamizwa zokucindezeleka, ihlonishwa ngokuhlotshaniswa nokuzuza kwesisindo.
Uma ukholelwa ukuthi kungenzeka ukuthi uthola isisindo ngenxa yesimo sezokwelapha noma uke waphawula inzuzo yesisindo ngemuva kokuqala imithi, qiniseka ukuthi uxoxe ngokukhathazeka kwakho nodokotela wakho. Lezi zimbangela zokukhuluphala ezingaphathwa futhi ngokuvamile ziguqulwa, kodwa ukungenelela kwezokwelapha kuyadingeka ukwenza kanjalo.
I-Genetic Links
Izixhumanisi eziphathelene nokukhuluphala, kufaka phakathi ukushintshashintsha kwezakhi ezithile, ziqhubeka zicwaningwa futhi zifundwa. Isibonelo, ososayensi manje bathole isakhi, esaziwa ngokuthi isakhi se-FTO, esingase sinikeze ukuthambekela ekudleni kokudla nokuthuthukiswa kokukhuluphala kwabaselula .
Igayela le-FTO libonakala lihlotshaniswa nemiphumela yokudla, ukudla kokudla, kanye nenani le-mass mass (BMI). Ngokusekelwe emiphumeleni yocwaningo, abacwaningi manje bakholelwa ukuthi kungenzeka kube nobuhlobo phakathi kwe-FTO, ukudla nge-binge, nokukhuluphala.
Kuhlolisiso lweziguli ezingaba ngu-1 000 eNingizimu Afrika, ososayensi bathola izimbonakaliso ezine zofuzo (okunye okubandakanyeka kwegciwane le-FTO) elihlobene ne-BMI ephakeme eneminyaka engu-13.
Olunye ucwaningo olubheka imiphumela ye-FTO ezinganeni ezingaphezu kuka-3 000 zaseShayina zathola ukuthi imiphumela ye-FTO kwi-BMI ephakeme nayo yaholela engozini ehambisanayo yokucindezelwa kwegazi (i-hypertension), eyaziwa ukuthi ibangelwa ukukhuluphala.
Ukuthola izixhumanisi ezinjalo kungabalulekile emitholampilo emisha yokukhuluphala. Kungenzeka ukuthi isifo sofuzo singasetshenziswa ngelinye ilanga ukuphatha ukukhuluphala .
Izwi elivela
Kunezimbangela eziningi ezaziwayo zokukhuluphala. Uma uqaphela ukuthi noma yikuphi okubalwe ngenhla kusebenza kuwe noma othandekayo, qeda ukuthatha isinyathelo ukuxazulula imbangela, ugcine engqondweni ukuthi ngisho nezinguquko ezincane zokuphila kwakho nokudla nsuku zonke zinganezela ngaphezu kwesikhathi eside. Isithombe esiphezulu sempilo yakho yesikhathi eside sifanele izinguquko ezimbalwa ezincane kumkhuba wakho wansuku zonke.
Imithombo:
Lombard Z, Crowther NJ, van der Merwe L, et al. Umthethonqubo wezakhi zofuzo zihlotshaniswa nenombolo yomzimba womzimba kubantu abamnyama aseNingizimu Afrika: isifundo sezenzo zofuzo. I-BMJ Vula. 2012; 2 (3).
Shikany JM, Safford MM, Newby PK, et al. Iphethini yokudla yaseNingizimu lihlotshaniswa nenengozi yesifo senhliziyo esiyingozi ngezizathu zokuhlukana kwezwe kanye nobuhlanga ekufundeni kwesifo (ISIFUNDO). Ukujikeleza. 2015 Aug 10. [I-Epub ngaphambi kokuphrinta]
Thosar SS, Bielko SL, Mather KJ, et al. Umphumela wokuhlala isikhathi eside nokuphumula ngesikhathi sokuhlala emsebenzini wokugcina. I-Med Sci Sports Exerc. 2014 Aug 18. [Epub ngaphambi kokuphrinta]
I-World Health Organization. Ishidi lwazi: ukukhuthaza ukusetshenziswa kwezithelo nezitshalo emhlabeni jikelele. Kubuyekezwe i-2016.
Xi B, Zhao X, Shen Y, et al. Izinhlangano zokuthola ukukhuluphala ngokweqile loci nge-hypertension ezinganeni zesiShayina. I-Int J Obes (Lond). 2013; 37: 926-30.