Ochwepheshe bathi Sidinga ihora ngelanga. Ngempela ?!
Eminyakeni embalwa eyedlule, i-Institute of Medicine (i-IOM) yakhipha umbiko omude ukhuthaza ukuthi, njengengxenye yesimiso somumo wokugcina impilo yethu yempilo, isisindo esihle somzimba, nokubunjwa komzimba okuhle, sonke (okuwukuthi, yilowo nalowo kithi) kudingeka sihlanganyele emaminithini angu-60 omsebenzi wokuzivocavoca nsuku zonke.
Ngaphezu kwalokho, ochwepheshe be-IOM benza kube lula ukuthi abakhulumi nje ngokuqoqa okulingana nehora lokuzivocavoca ngesikhathi sokusebenza komsebenzi nsuku zonke (njengokukhuphuka izitebhisi noma ukugeza).
Lokho abakhuluma ngakho kwengeza imizuzu engama-60 yobuqotho obunokwethenjelwa (okulingana nokuhamba noma ukugijima okungenani ngamakhilomitha angu-4 ukuya kwangu-5 ngehora) kunoma imiphi eminye imisebenzi esingayenza ngesikhathi inkambo yosuku oluvamile.
Akungabazeki ukuthi ukuzivocavoca kuhle kakhulu empilweni yempilo. Kodwa ihora ngelilanga?
Babuya Njani Ihora Ngosuku?
Ochwepheshe ababhala lo mbiko ku-IOM bangososayensi. Wonke amagama alo mbiko uxhaswa yizikhombo ezivela ezifundweni zesayensi, ahumushe ngokucophelela ngokugcwele wonke umzimba wobufakazi obuthulwe isayensi yezokwelapha. Lo mbiko ukuhlanganiswa okuphelele kwalokho okuyaziwa (engaziwa) namuhla mayelana nokwenza ngcono ukudla kwethu kwe-caloric (ama-carbohydrate, amafutha, amaprotheni, njll) kanye nomkhiqizo wethu ( umsebenzi womzimba ) ukuze silondoloze isisindo esihle, ukuhleleka komzimba (okungukuthi, isilinganiso semisipha kuya kumafutha), kanye nempilo yempilo.
Futhi ngokusekelwe ekuqaliseni kwazo zonke lezi zedatha, iziphetho zabalobi ngokuphathelene nokuzivocavoca zilandela njengoba ngokwemvelo njengoba ubusuku bulandela usuku. Laba ososayensi baxhomeke esimweni esibucayi besayensi, futhi njengososayensi abahle nje bavumela ukuthi amakhophi awele lapho angase khona. Ukuze silondoloze impilo enhle yempilo yegazi, isisindo esihle somzimba, nesakhiwo esihle somzimba, abanakho ukukhetha kodwa ukuphetha ngokuthi sonke thina abadala kudingeka sihlanganyele okungenani ihora elilodwa lokuzivocavoca okunamandla (noma okungenani imizuzu engu-30 yokuzivocavoca ngamandla ) usuku ngalunye.
Ihora Eliphelele? Ngempela?
Ngesikhathi ihora ngosuku lokuzivocavoca lingase libe yinto nje kithi, izincomo ze-IOM ziyi (ngithobekile ngithumela) uphawu lwephutha eliyisisekelo elinokucabanga okuningi okuqhubekayo okwamanje. Ukuthi: kuyinhle kakhulu ukulindela abantu ukuba bashintshe izimo zethu ezisemqoka ngoba nje iphaneli ephezulu, ngokulandela izindlela zakamuva zokuphenya eziphakeme, inqume ukuthi kufanele.
Ukuze empeleni kube usizo, noma yiziphi izincomo zezobuchwepheshe ngendlela yokuphila enempilo kufanele zihlale ngaphakathi kwemingcele yekhono. Futhi usitshele ukuthi yilokho okumele sisebenze okungenani ihora ngosuku kungaphezu nje kwemingcele - kuyiphutha kakhulu ngamazwi.
Ngempela, lesi sincomo esisha sihle kakhulu kangangokuba sisongela ngokuphelele noma yikuphi okuhle okungenzeka kufikile kude nakwezinye izincomo ezithandekayo abanye abakwenzile mayelana nokuzivocavoca.
Ukwesaba kwami kungukuthi, abantu baseMelika abavamile, uma befunda ukuthi yonke imizamo yabo yokulinganisa okungenani ukuzivocavoca emisebenzini yabo ematasa yiyo, ngemuva kwalokho, bengakwazi ukungena ngokwanele, bazophonsa izandla zabo ekukhungathekeni futhi badele futhi bathi, "Isikrini it. Dlula kude futhi uvule isikhwama se-Cheetos. " Ngicabanga ukuthi lokhu kuyiqiniso ngoba lokho kwakuseduze kakhulu nokusabela kwami kulo mbiko.
Ukuzivocavoca Kakhulu Kwenani Ngempela Kuyadingeka?
Nakhu okuyiqiniso: idatha etholakalayo iphakamisa ngokucacile ukuthi ukwenza okuningi, uma usinciphisa ingozi yakho yengqondo (kanye nama-calories angaphezulu). Ngenkathi i-IOM manje ibhalwe phansi ngokuthi "sidinga" ukwenza ihora ngosuku lokuzivocavoca, iqiniso liwukuthi uma senza amahora amabili ngosuku singcono nakakhulu. (Ngale ndlela, okungenani, ochwepheshe be-IOM abhala lo mbiko empeleni babelondoloza isimo esincane sokusebenza.)
Labo abakwazi ukulingana ngehora noma emibili yokuzivocavoca ngosuku badinga ukufundela phambili. Kodwa thina sonke, umbuzo wangempela uwukuthi: Singakanani isidingo esiwudingayo ukuze sibone okungenani inzuzo enkulu yempilo?
Impendulo yilezi: Izifundo ezingaphezu kuka-40 ezincwadini zesayensi ukuthi inengozi yomzimba inganciphisa ngo-30 - 50% ngokuzivocavoca njalo, okulinganiselayo- ukusebenzisa isilinganiso esingaphansi kwehora elilodwa ngosuku. Uma ungakwazi ukuzivocavoca ngezinga elilinganiselwe lamaminithi angu-20 kuya kwangu-30 okungenani izinsuku ezinhlanu ngesonto, ungahle uchithe amakhilogremu amaningi noma ufinyelele ukwakheka komzimba wakho omuhle, futhi awukwazi ukufeza izinzuzo zenhliziyo ezinempilo ezinikezwa i-IOM , kodwa uzobe wenza inhliziyo yakho nesistimu yakho yezinhliziyo eziningi okuhle.
Okubalulekile: uma ungahlanganyela ekuzivocavoca ngamandla ngehora ngosuku ngaphandle kokuzenza uphahlameze, uzikhubaza ngokwezinkinga zomzimba, ulahlekelwe umsebenzi wakho, noma uvuselele isehlukaniso, ngakho-ke yenza njalo. Kodwa uma ungumuntu ofayo nje, khona-ke zama ukuhamba ngezinsuku zonke. Imisebenzi engamaminithi angama-20 omsebenzi wansuku zonke angeke enze ama-pounds aphule noma anikeze umzimba oyedwa njengabadadewabo baseWilliams, kodwa kungaba nomthelela wangempela empilweni yakho yempilo.
Uma abalobi bombiko we-IOM beye bavumela okuningi, amazinga okukhungatheka abawakha phakathi kwalabo abazama ukuhola impilo enempilo, kodwa engabheki, kungase kube kancane kancane.
Imithombo:
I-Panel kuma-macronutrients, i-Panel kuDaining of Fiber Dietary, Ikomidi elincane lezinhlawulo eziphezulu zeMithi, i-Subcommittee on Interpretation and Uses of Dietary Reference Intakes, kanye neKomidi eliPhezulu lokuCwaninga ngeSayensi yeDetary Reference Intakes. I-Dietary References Ifuna Amandla, I-Carbohydrate, I-Fiber, I-Fat, I-Fatty Acids, I-Cholesterol, Amaphrotheni, nama-Amino Acids. I-Institute of Medicine; I-National Academy Press, Washington, DC, 2005.
I-Pate RR, u-Pratt M, uBlair SN, et al. Umsebenzi womzimba kanye nempilo yomphakathi. Isiphakamiso esivela kwiCenters for Disease Control and Prevention kanye ne-American College of Sports Medicine. I-JAMA 1995 Feb 1; 273 (5): 402-7.
I-Sesso HD, i-Paffenbarger RS Jr, i-Lee IM. Umsebenzi wokuzivocavoca nesifo senhliziyo esiyingozi kubantu: I-Harvard Alumni Health Study. Ukujikeleza kuka-2000; 102: 975.
Manson JE, eGreenland P, LaCroix AZ, et al. Ukuhamba ngokuqhathaniswa nokuvivinya umzimba ngamandla ekuvimbeleni izenzakalo zenhliziyo kubantu besifazane. N Engl J Med 2002; 347: 716.
Fletcher, GF. Indlela yokusebenzisa umsebenzi womzimba ekuvimbeleni okuyisisekelo nesekondari. Isitatimende Sobungcweti Bempilo Esivela ku-Task Force on Reduction Risk, American Heart Association. Ukujikeleza ngo-1997; 96: 355.