USUKU LOMHLABA WONKE ALUKHO UKUDLA: I-DOS AND DON'TS OF DIETING - PAMPEREDPEOPLENY.COM

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Ikhaya Ezempilo Ukudla okufanelekile Ukudla Ukufaneleka oi-Amritha K Ngu U-Amritha K. ngoMeyi 8, 2020| Kubuyekezwe ngu UChandra Gopalan

Njalo ngonyaka, i-International No Diet Day (INDD) ibonwa ngomhlaka 6 Meyi. Lolu suku lubungaza ukwamukelwa komzimba, luqwashisa ngokubaluleka kokuqina komzimba nokuhlukahluka komzimba womzimba.

I-INDD ibuye igxile ekukhuthazeni indlela yokuphila enempilo ngokugxila kwezempilo nganoma yisiphi isayizi.

Usuku Lomhlaba Wonke Alukho Ukudla

Usuku lokuqala lwe-International No Diet Day belugujwe e-UK ngo-1992 futhi lwavezwa nguMary Evans - owayelwela amalungelo abesifazane kanye nomqondisi weqembu laseBrithani i-‘Diet Breakers. ’ Uphawu lwe-INDD iribhoni eliluhlaza okwesibhakabhaka [1] .

Izinhloso ze-INDD 'ukubuza umqondo wesimo somzimba esisodwa' esifanele, ukuqwashisa ngokubandlululwa kwesisindo, ubandlululo lobukhulu kanye ne-fatphobia, ukumemezela usuku olungenakho ukudla nokudla ngokweqile ngesisindo somzimba, ukwethula amaqiniso ngomkhakha wezokudla, ukungasebenzi kahle kokudla okuthengiswayo, hlonipha izisulu zokuphazamiseka kokudla nokuhlinzwa ukwehlisa isisindo futhi usize ukuqeda ukubandlululwa kwesisindo, ubukhulu kanye ne-fatphobia ' [okubili] .

I-INDD ibhekane nokugxekwa ngenxa yendlela esebenza ngayo, lapho ochwepheshe bezempilo begcizelela ukuthi yize lolu suku lugujwa ngezinhloso ezifanele, alukunaki ukubaluleka kokuhlala uphilile futhi unempilo. I-Institute of Medicine's Committee To Develop Criteria Yokuhlola Imiphumela Yezindlela Zokuvimbela Nokulapha Ukukhuluphala yathi, '...... akulungile ukuphikisa ukuthi abantu abakhuluphele kufanele bamane bamukele isisindo somzimba wabo futhi bangazami ukunciphisa, ikakhulukazi uma ukukhuluphala kukhulisa ingozi yabo yokuthola ezinye izinkinga noma izifo ' [3] .

Ngalolu Suku Lwamazwe Ngamazwe Alukho Ukudla, sizogxila ekuqondeni imikhuba yokudla.

Ukudla - Ingxenye Ebalulekile Yokuphila Kwamanje (?)

Ukudla okunempilo sekuyingxenye ebalulekile yendlela yokuphila esebenzayo, nentsha kubantu abadala ebamba indlela yokuphila enempilo esiza ukukhulisa ukusebenza komuntu jikelele [4] . Kodwa-ke, kufanele uqonde ukuthi ukudla okunempilo akukhona ngokulinganiselwa okuqinile, ukuhlala unciphile ngokungenangqondo, noma ukuzincisha ukudla okuthandayo. Konke kumayelana nokuzizwa umuhle, ukuba namandla amaningi, ukuthuthukisa impilo yakho, kanye nokukhulisa imizwa yakho -ngaphandle kokuzizwa ukhululekile.

Ukudla okunempilo akudingeki kube nzima [5] . Into eyinhloko futhi esemqoka kumkhuba wokudla okunempilo ukufaka ukudla okucutshunguliwe ukudla kwangempela lapho kungenzeka khona. Ngoba ukudla ukudla okuseduze ngangokunokwenzeka nendlela imvelo ekwenze ngayo kuyindlela engcono yokukudla.

Ukudla okunempilo kufaka izinhlobo zezithelo nemifino enemibala eminingi, okusanhlamvu okuphelele kanye nesitashi, amafutha amahle, namaprotheni anciphile [6] . Ukudla ngendlela enempilo kusho nokugwema ukudla okunosawoti omningi noshukela ongeziwe futhi kunezinzuzo ezahlukahlukene ezinjengalezi ezilandelayo:

Ikhuthaza ukulahleka kwesisindo okunempilo [7]
Yehlisa ingozi yomdlavuza
Ilawula isifo sikashukela
Ithuthukisa impilo yenhliziyo futhi ivimbele ubungozi bohlangothi
Ikhuthaza impilo yamathambo namazinyo
Ithuthukisa inkumbulo nemizwa ephelele
Ithuthukisa impilo yamathumbu
Ikhuthaza ikhwalithi yokulala

Njengoba kunezinkulungwane zezinhlelo zokudla laphaya, kungadideka ukukhetha okulungile. Ngenkathi okunye ukudla kugxila ekwehliseni isisindo, okunye kungaba ukuzuza isisindo, impilo yenhliziyo, ukuphathwa kwesifo sikashukela nokunye [8] [9] . Kusukela ku-Vegan kuya ku-DASH, uhlu lokudla okunempilo (cishe) akupheli. Ucwaningo luthi eminyakeni eyishumi eyedlule kube nokuvuswa okukhulu kokukhathazeka ngokwempilo, lapho abantu bashintshele khona ukuze bathole izindlela zokuphila ezinempilo nemikhuba. [10] .

Ngakho-ke, kungavezwa ukuthi yize okunye ukudla kungakusiza ukuthi uhlale uphilile, okunye kuyingozi ngokuphelele. Ngakho-ke, ake sibheke amanye amaphuzu abaluleke kakhulu okudingeka uwagcine engqondweni ngenkathi uzama ukudla okusha.

I-Dos Dos ne-Don'ts

Uyacelwa ukuthi ukhumbule ukuthi ASIKHO isidingo sokuthi usebenzise uhlobo oluthile lokudla (ngaphandle kwalapho kudingeka). Kodwa-ke, uma ubheke phambili ekutholeni eyodwa, sicela uthinte isazi sokudla okunempilo bese uxoxa nodokotela wakho mayelana nokufanelekile kakhulu emzimbeni nasengqondweni yakho.

IDo’s’s Dieting

Yiba nesidlo sasekuseni sakho, kodwa usenze sisheshe : Ukudla kwasekuseni kungathathwa njengokudla okubaluleke kakhulu osukwini, kodwa qiniseka ukuthi isidlo esilula. Ungakhetha okusanhlamvu okune-fiber ephezulu, ubhontshisi ogcwele okusanhlamvu, i-oatmeal, nezithelo ezintsha ngeyogathi ngesidlo sasekuseni esisheshayo kodwa esinempilo [ishumi nanye] .
Yidla imifino eminingi : Imifino, ikakhulukazi eluhlaza njengosipinashi, i-kale, iklabishi njll. Inama-kilojoule amaningi futhi ine-calcium, amaprotheni kanye nefayibha ephezulu [12] . Ungayidla imifino yakho iluhlaza noma ungayidla namasaladi akho usuku olunamandla.
Gcina isheke kulokho okudlayo : Enye yezinto ezibaluleke kakhulu okufanele ucatshangwe ngenkathi ulandela indlela yokudla ukwazi ukuthi udlani. Ngenkathi izifiso zingakunqoba, UNGAVUMI. Qiniseka ukuthi unamathela ekudleni okunconyiwe ukuze uthole izinzuzo.
Yidla amafutha : Omunye wemibono eyiphutha evame kakhulu ekudleni ukuthi umuntu kufanele agweme amafutha. Amanye amafutha, afana namafutha omega-3 abalulekile ekwehliseni isisindo esinempilo. Ngaphezu kwalokho, la mafutha asiza ukugcina ukusebenza ngokushelela kohlelo lwakho lonke [13] .
Yenza ukushintshaniswa okunempilo : Ngenkathi kuzofanele uyeke ezinye zezinketho ezingenampilo, ungahlala njalo shintshanisa ukudla okungenampilo yenguqulo enempilo. Isibonelo, shintsha ibhotela lakho ngamafutha omnqumo [14] .
Phuza amanzi amaningi : Ukuphuza cishe izingilazi zamanzi eziyi-8-9 kungasiza ekuthuthukiseni umzimba wakho [ishumi nanhlanu] .
Vivinya umzimba : Ukuthi udla ngokudla nje, akusho ukuthi akudingeki ukuthi uvivinye umzimba. Ukunciphisa umzimba nokuzivocavoca umzimba kuyahambisana lapho omunye encoma omunye [16] . Ukwenza ukuzivocavoca umzimba kuzosiza ekuqiniseni umzimba wakho futhi kukugcine ulungile futhi.

I-Dont’s Yokudla

Musa ukuzilambisa : Okokuqala nokuphambili, ngaphansi kwanoma yiziphi izimo uzilambise. Abantu abaningi abadla ukudla bathatha indlela 'elula' yokweqa ukudla nokuzilambisa. Ngenkathi ucwaningo lukhombisa ukuthi ungalahlekelwa isisindo esingadingeki ngokuzilambisa, amaphesenti angama-50 alokho kwehla kwesisindo avela kwizicubu zemisipha, hhayi emafutheni [17] . Lokhu kungaholela ekutheni umzimba wakho wehle kancane futhi uvule indlela yezinkinga eziningana zempilo [18] [19] .

Ungadluli ekudleni : Ukuthi ukudla okukuso kubonakala kukusebenzela, akusho ukuthi kufanele weqise. Hlala uthembekile kuhlelo lokudla [amashumi amabili] .

Ungadli amafutha amaningi kakhulu : Yize kubalulekile ukuthi ungagwebi amafutha anempilo, akufanele futhi usebenzise amafutha amaningi kakhulu. Gwema inyama ebomvu, ingulube, inyama yenkomo nokunye okunonile [amashumi amabili nanye] .

Ungadli uma ungalambile : Kwesinye isikhathi uma unesithukuthezi, isandla sakho singadlulela esitsheni samashipsi noma amantongomane athile - UNGENZI. Uma ungalambile, ungadli. Umzimba wakho awudingi amandla angeziwe ekusebenzeni kwawo [22] . Abantu abaningi badla ngokweqile ngoba nje ukudla kutholakala kalula - ngakho-ke yeka ukubuka efrijini lakho.

Ungabi lukhuni kakhulu kuwe : Zinikeze ukwelashwa ngezikhathi ezithile, kodwa qiniseka ukuthi kuyenzeka ngezikhathi ezithile. Ukuqina ngokweqile ohlelweni lwakho lokudla akukaze kube kuhle kuwe, emzimbeni nasengqondweni [2. 3] [24] .

Kungani Ukudla Okuningi Kwehluleka

UChandra Gopalan, umakadebona wama-marathons angaphezu kwama-50 nama-ultra-marathons ukhuluma ngokuthi kungani iningi lokudla lihluleka.

Ukudla kunendlela yokubona emfushane : Balindele ukuthi ushintshe indlela oziphethe ngayo ngokuphazima kweso. Balindele ukuthi usike izinto eziningi ekudleni kwakho, konke ngasikhathi sinye. Lokhu kwehluleka. Kuyindlela ehamba kancane eholela empumelelweni.
Ukudla kukwenza ulambe : Ukudla kudala ukulahleka kwamafutha ngokushoda kwekhalori kuphela. Iqiniso ngukuthi nawe udinga ukusebenza ngokomzimba. Uma wenza ukusilela kwekhalori ngohlelo lokudla olunempilo nohlelo oluhle lokuzivocavoca, wakha ukushiyeka futhi ukhulise imetabolism ngasikhathi sinye. Lokhu kukugcina ungalambi.
Ukudla kukwenza ukhathele: Inkinga engapheli ngezidlo ukuthi eziningi zazo zinama-calories aphansi kakhulu. Ngoba abanikeli amandla anele okwenza umsebenzi wakho nokufeza konke okunye okudingeka ukwenze ngosuku, ukhathele. Lokhu kuholela ekucindezelekeni okugcina kuholele ekudleni ngokweqile.
Ukudla kudiliza imisipha: Lapho ukudla okudliwayo kungakhiqizi amandla anele, umzimba uqala ukwephula amafutha. Lokhu kuhle esikhathini esifushane. Kepha ngokungabikho kukaphethiloli, iBasal Metabolic rate (BMR), yehla ngokuholela ekuzuzeni isisindo ngokuhamba kwesikhathi.

Encwadini Yokugcina ...

Yize i-International No Day Diet ikhuthaza ukwamukelwa kwazo zonke izinhlobo zomzimba, khumbula ukuthi noma ngabe hlobo luni lomzimba noma usayizi, kubalulekile ukuthi uphile saka. Ngendlela efanayo, umzimba obondile kungenzeka ungabi inkomba yokuphila okunempilo, umzimba osindayo awusho ukuthi awunampilo. Akudingekile ukuthi KUFANELE uthathe ukudla ukuze uphile kahle. Yidla isidlo esilinganiselayo, uzivocavoca, uphuze amanzi futhi ube nesikhathi esihle sokulala ukukhombisa umzimba wakho ukuthi uyawuthanda.

UChandra GopalanIzinhlelo Zokuqeqesha ze-CrossFitI-American College of Sports Medicine (ACSM) Yazi kabanzi