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Wonke umuntu uthanda ukudla ukudla okungenamsoco, ikakhulukazi izingane ezingenawo amandla okumelana nesilingo. Ucwaningo luveze ukuthi izingane ezibuka izikhangiso zokudla okungenamsoco zandisa amathuba okuthi zikhethe ukudla okungenampilo, ezikwenza kungakapheli nemizuzu engama-30 ngemuva kokuchayeka ezikhangisweni [1] .
Ngakho-ke, yini ukudla okungenamsoco? Igama elithi 'okungenamsoco' libhekisela entweni eyi-udoti nemfucuza. Futhi ngokweqiniso, ukudla okungenamsoco akunazo izakhamzimba futhi akunampilo, okungaba nemiphumela emibi kwezempilo, kungakhathalekile ukuthi unakho kanye noma mhlawumbe nsuku zonke.
Ukusetshenziswa njalo kokudla okusheshayo njenge-burger, i-pizza, isemishi namakhekhe okuvame ukuba nezithako eziyingozi njengoshukela, uwoyela wesundu, isiraphu yommbila ephezulu ye-fructose, ufulawa omhlophe, okokunandisa okufakelwayo, amafutha we-trans, ne-monosodium glutamate (MSG), ukubala ezimbalwa kwandisa ingozi yokukhuluphala, isifo senhliziyo, umdlavuza nokunye.
Okubi Ngokudla Okungafuneki
1. Kubangela izinkinga zememori
Ukudla ukudla okungenamsoco kungalimaza inkumbulo yakho. Ukudla okuphezulu kokudla okunamafutha amaningi noshukela oningi kunganciphisa ijubane lokufunda, inkumbulo nokunakwa. Ukusetshenziswa ngokweqile kokudla okunamafutha amaningi noshukela kuguqula izingxenye zobuchopho ezibhekele ukufunda, inkumbulo kanye nomvuzo [okubili] .
2. Kwehlisa isifiso sokudla
Ukusetshenziswa ngokweqile kokudla okugayiwe futhi okuthosiwe kungathumela izimpawu ezixubile ebuchosheni, okwenza kube nzima ukucubungula ukuthi ulambe kangakanani nokuthi uneliseke kangakanani. Ukudla ukudla okungenamsoco kuzonciphisa umzimba wakho izakhamzimba ezibalulekile futhi kubulale nesifiso sakho sokudla ngokugcina isisu sakho sigcwele isikhathi eside. Lokhu kwehlisa ukusetshenziswa kwakho kokudla okunempilo [3] .
3. Kungadala ukudana
Ukudla ukudla okusheshayo kuguqula ukusebenza kwamakhemikhali ebuchosheni, okungaholela ezimpawu zokuhoxa ezibandakanya ukungakwazi ukubhekana nengcindezi, yingakho kukwenza ucindezeleke. Ucwaningo luthole ukuthi abantu abadla ukudla okusheshayo nokudla okucutshunguliwe basengozini enkulu yokudangala uma kuqhathaniswa nalabo abadla ukudla okungasheshi kakhulu [4] .
4. Kwandisa ingozi yomdlavuza
Ucwaningo olushicilelwe kwi-Asian Pacific Journal of Cancer Prevention lukhombise ukuhlangana phakathi kokudla okusheshayo kanye nobungozi bomdlavuza wekoloni. Imiphumela yocwaningo ithole ukuthi ukudla ukudla okusheshayo njenge-falafel, ama-chips amazambane kanye namachips ommbila kuxhunyaniswe nengozi eyengeziwe yomdlavuza wamakholoni. Ucwaningo luphinde luthi ukudla amazambane athosiwe okukodwa kuya kwamabili noma ngaphezulu kokuhlanu ngesonto noma ukudla ama-sandwich enkukhu amabili ngesonto kukhulisa ingozi yomdlavuza wekoloni. [5] .
5. Ukonakala kokugaya ukudla
Ukudla okungenamsoco kubangela izinkinga zokugaya ukudla njengesifo se-reflux se-gastroesophageal (GERD) kanye nesifo samathumbu esibuhlungu (IBS). Zibuye zidale nezinye izinkinga zokugaya ukudla njenge-asidi, ukuqunjelwa nokuqunjelwa. Isizathu sokuthi lokhu kudla okusheshayo kuphakeme nge-sodium evumela ukuqoqwa kokugcinwa kwamanzi esiswini, kukwenze uzizwe uvulekile.
6. Kukhulisa ukuzuza kwesisindo
Ucwaningo olushicilelwe kwi-Journal of Preventive Medicine and Hygiene lukhombise ukuxhumana phakathi kokusetshenziswa kokudla okusheshayo nobungozi bokukhuluphala kwabafundi. Ngesikhathi kwenziwa ucwaningo, abesifazane abangama-67.4% nabesilisa abangama-80.7% babenohlobo olulodwa lokudla okusheshayo, okubandakanya isangweji, i-pizza kanye nenkukhu ethosiwe. Imiphumela ikhombise ukuthi ukusabalala kokukhuluphala ngokweqile ngokuya ngesisindo somzimba (BMI) kanye ne-waist-hip ratio (WHR) kwakungu-21.3% no-33.2% ngokulandelana. [6] .
7. Kukhulisa ingozi yesifo senhliziyo
Ukudla okusheshayo okunjenge-soda, i-pizza, amakhukhi, amaqebelengwane namafriji aqukethe amanani aphezulu kashukela nama-trans fat. Amafutha weTrans aziwa ngokwandisa i-LDL (i-cholesterol embi) futhi anciphise i-HDL (i-cholesterol enhle) okubeka engcupheni yesifo senhliziyo [7] .
8. Kukhuphuka amazinga kashukela egazini
Ukudla okungenamsoco kuqukethe ama-carbohydrate alula abangela ukuphakama emazingeni kashukela egazini. Ukudla ukudla okungenamsoco kaningi kuzoshintsha izinga le-insulin ejwayelekile, ngaleyo ndlela kwandise ubungozi bohlobo lwesifo sikashukela sohlobo 2, ukuzuza kwesisindo nokumelana ne-insulin.
9. Kubangela ukulimala kwezinso
Ukudla okungenamsoco kuphakeme nge-sodium okungaba nesandla ezifweni zezinso. I-Sodium ibangela ukwanda ketshezi ezinso. Ngokuya ngeHarvard Medical School, i-sodium eyeqile inyusa ingozi yamatshe ezinso ngoba iholela ekukhuleni kwamazinga e-calcium emchameni.
10. Kubangela ukulimala kwesibindi
Ukudla okuphezulu kokudla okusheshayo kuyingozi kakhulu esibindini ngoba lokhu kudla kunamafutha noshukela omningi. Ukusetshenziswa ngokweqile kwamafutha kuqoqana esibindini, okunika ukwanda kwesifo sesibindi esinamafutha esingewona utshwala.
11. Kuthinta inzalo
Ukusetshenziswa okuphezulu kokudla okungenamsoco kwandisa ingozi yokungabi nenzalo kwabesilisa nabesifazane. Zingaholela ezinkingeni ezahlukahlukene zokuzala njengokubala kwesidoda okuphansi kanye nezinkinga zokuzalwa ezinganeni ezingakazalwa esiswini.
12. Kubangela ukuguguleka kwamathambo
Ukudla okusheshayo neziphuzo ezithambile ezifana ne-soda kuvame ukukhuphula i-acid emlonyeni, ediliza izinyo loqweqwe lwawo futhi iwachaye kumagciwane, kubangele ukubola kwamazinyo nezimbotshana. Ngaphezu kwalokho, ukudla okusheshayo nakho kungenza buthakathaka amathambo akho, aqeda ubungozi be-osteoporosis.
13. Ithinta isikhumba
Ukudla kakhulu ukudla okungenamsoco njengokudla okuthosiwe nocutshunguliwe kungadala izingqinamba zesikhumba ezahlukahlukene kubandakanya induna. Ucwaningo lukhombise ukuthi izingane nentsha edla ukudla okusheshayo izikhathi ezingaphezu kwezintathu ngesonto zisengozini enkulu ye-eczema enzima [8] .
Ungakunqoba Kanjani Ukudla Ukudla Okungenamsoco
- Phuza amanzi amaningi
-
Yidla ukudla okunothe ngamaprotheni
- Yidla ukudla okulula okunempilo noma nini lapho ulambile
- Lala ngokwanele
- Gwema ukuthatha ukucindezeleka okukhulu
- Zijwayeze ukudla okucabangayo
- Yidla ukudla okunothe ngezithelo nemifino
Imibuzo evame ukubuzwa
Ingabe ukudla okungenamsoco kungakugulisa?
Yebo, ukusetshenziswa ngokweqile kokudla okungenamsoco kungaba nomthelela omubi empilweni yakho. Kungakugulisa futhi ukhathele futhi kubangele nezinye izinkinga zezempilo ezahlukahlukene.
Kungani ukudla okusheshayo kukubi kuwe?
Ukudla okusheshayo kuyingozi empilweni yakho ngoba kunamafutha amaningi, amafutha agcwele kanye noshukela okwandisa ubungozi boshukela wegazi, isifo senhliziyo, umdlavuza, izinkinga zesibindi nezinso.
Ungayeka kanjani ukudla ukudla okungenamsoco?
Ungayeka ukudla ukudla okungenamsoco ngokufaka lezi zinto ekudleni kwakho kwansuku zonke, okubandakanya ukudla izithelo nemifino eningi, amafutha anempilo, namaprotheni nokudla okunothe kakhulu.
Ngabe uzoncipha uma uyeka ukudla ukudla okusheshayo?
Yebo, ukusetshenziswa kokudla okusheshayo kuholela ekutholeni isisindo. Ngakho-ke, lapho nje uyeka ukudla ukudla okungenamsoco ukusetshenziswa kwekhalori kuzokwehla futhi uzoqala ukuncipha.