IViki Likazwelonke Lokudla Okunomsoco 2020: Ukudla Okungu-10 Namathiphu Ezempilo Kwabesifazane Abasebenza

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IViki Likazwelonke Lokudla Okunempilo ligxile ekuqhakambiseni izingqinamba eziphathelene nokondleka nokuziphatha okuhlobene nempilo. Ibungazwa minyaka yonke kusukela ngomhlaka 1 Septhemba kuya kumhla ziyi-7 Septhemba ukusabalalisa ukuqwashisa ngokubaluleka kwempilo nenhlalakahle. Esinye isici esiyinhloko seNNW ukugqamisa izimbangela, imiphumela kanye nezinyathelo zokulwa nokungondleki.

Ngonyaka we-1982, lo mkhankaso uqalwe nguHulumeni Omkhulu waseNdiya ukuqonda ukubaluleka kokudla okunomsoco nokukhuthaza impilo enempilo nezinzile phakathi kwezakhamizi. Indikimba yeViki Likazwelonke Lokondleka Ngonyaka ka-2019 ayikabelwana nohulumeni. Ngonyaka owedlule, ngonyaka we-2018, indikimba yeViki Likazwelonke Lokudla Okunempilo yayithi 'Qhubeka Nokudla' ^[1] .

Kuleli Sonto Likazwelonke Lokondleka, ake sibheke izidingo zomsoco zabesifazane abasebenzayo. Ukuzama ukulinganisela izidingo zomsebenzi, izibopho zomndeni, ngenkathi ubhekana nengcindezi yomphakathi yokudla ngendlela ethile noma ubukeke uphelele noma ngabe babhekene kanjani ngokomzwelo noma ngokomzimba, kungaba yinto enkulu ongayisingatha kwesinye isikhathi. Zonke lezi zinto zingenza kube nzima kakhulu kwabesifazane abaningi ukugcina ubudlelwane obunempilo nokudla, isisindo kanye nempilo yabo yonke ^[okubili] .

Ngakho-ke, kufanele ngivume izono zami. Ukuba 'uchwepheshe wezokudla' oqokiwe emakamelweni amaningi engikuwo, kungakunika amandla futhi kube nengcindezi ngasikhathi sinye. Kepha ukukhetha okulungile kungasekela imizwa, kukhulise amandla, kusize ekulawuleni isisindo futhi kusize ukuhlangabezana nezidingo zethu zokudla okunempilo. Ngakho-ke, kulo nyaka, ngizokwabelana ngamathiphu ambalwa wokukhulisa impilo yakho yansuku zonke njengabesifazane abasebenzayo-

1. Chaza imigomo yakho yezempilo

Okokuqala, njenganoma yiluphi olunye ushintsho olukhulu olwenzayo empilweni yakho njengokukhetha indlela yomsebenzi, noma umlingani wokuphila noma isikole esifanele ingane yakho, kubalulekile ukwenza ucwaningo lwakho futhi uchaze umgomo wakho ngaphambi kokwenza ushintsho endleleni yakho yokudla noma indlela yokuphila ^[okubili] .

Kuhle ngaso sonke isikhathi ukuba nokucaca mayelana nokuthi usebenzela ini. Isibonelo, uma ungumama oncelisayo odinga ukwandisa ukudla okunomsoco noma owesifazane oyeka ukuya esikhathini, ohlose ukulingana nejean yakho oyithandayo futhi wakhe amandla wethambo noma ngabe uzama ukuxazulula ukukhathala okungamahlalakhona- konke lokhu kuphelele imigomo evumayo engashukumisa ushintsho.

2. Yidla kahle

Ukudla okunothile okunomsoco kunika amandla futhi kwehlise ingozi yezifo. Nayi inkomba yokuthi yini ongayifaka ngosuku:

• Okungenani ama-4-5 ama-servings amaprotheni ngokudla okufana nobhontshisi, udali, ama-pulses, i-tofu, inhlanzi, izinkukhu, inyama, amantongomane nembewu
• Okungenani izinkomishi eziyi-3-4 zemifino enemibala - entsha noma efriziwe
• Cishe 1-2 izinkomishi zezithelo ^[3]
• Cishe amagremu ayi-100 okusanhlamvu okuphelele njengesinkwa sikakolweni ogcwele, oats, irayisi elinsundu noma i-rye
• Cishe ama-servings ama-3 wezindlela zobisi / zezitshalo ezinjengobisi, iyogathi, ushizi noma ubisi lwe-alimondi / lwe-soy oluqinile
• Iziphuzo ezanele, ikakhulukazi iziphuzo ezingenashukela, zigcwaliswa ngokuya ngemisebenzi

3. Naka ama-micronutrients

Ama-micronutrients achazwa njengezinto ezibalulekile ezidingwa yimizimba yethu ngamanani amancane empilweni yonke. Benza imisebenzi ehlukahlukene yomzimba ukugcina impilo. Uma unesimiso esimatasa, nokudla kuthatha isihlalo sangemuva kuqala njengokuhlakanipha, kulula ukulahlekelwa umbono wokudla okunomsoco, okunye okubalulekile kwabesifazane ^[3] .

Insimbi: I-Iron ngesinye sezakhi ezibalulekile zokusiza ukugcina amazinga wamandla phakathi kwabesifazane be-premenopausal. Ukudla okufana nenyama ebomvu, inkukhu, inhlanzi, imifino enamaqabunga, ubhontshisi, udali namantongomane kuyimithombo enhle yensimbi yokudla. Ukudla ukudla okunothe uvithamini C kanye nemithombo yensimbi engadli imifino kungathuthukisa ukumuncwa ^[4] .

Umlingiswa: Abesifazane abaseminyakeni yokubeletha badinga ukudla okwanele kwe-folate acid (folic acid) ukunciphisa ubungozi bokukhubazeka kokuzalwa. Ukudla okwanele kwe-folate kungatholakala ngokufaka ukudla okufana nezithelo ezisawolintshi, imifino enamaqabunga, ubhontshisi nophizi ngokwemvelo okuqukethe inani eliphakeme le-folate. Izidingo zomzimba ziphakeme kakhulu kwabesifazane abakhulelwe noma abancelisayo. Ngakho-ke, ukwesekwa kungadingeka ^[5] .

I-calcium nevithamini D: Abesifazane badinga ukudla ukudla okuhlukahlukene okunothe nge-calcium nsuku zonke ukuthola nokugcina amathambo namazinyo aqinile. Kwabesifazane asebefinyelele esikhathini sokuya esikhathini, lokhu kubaluleke kakhulu ukuvimbela ukuncipha kwamathambo yingakho isidingo sazo zombili lezi zakhi zomzimba siyanda ^[3] .

Okunye ukudla okunothe nge-calcium ubisi, iyogathi, ushizi, isardadi, i-tofu (eyenziwe nge-calcium sulphate), ama-alimondi, imbewu ye-chia kanye nezinye izindlela zobisi ezine-calcium ene-fortified. Inani elanele likavithamini D nalo liyingxenye ebalulekile yokufakwa kwe-calcium nempilo yethambo. Imithombo emihle kaVithamini D ifaka izinhlanzi ezinamafutha njenge-salmon, amaqanda, nokudla okuqinisiwe ^[10] .

4. Gwema ukudla okusetshenzisiwe

Kungakhathalekile ukuthi ukulesiphi isigaba sempilo okuso, ukugcina ukudla okucutshungulwe ngokuningiliziwe kubaluleke kakhulu. Ngakho-ke, isinyathelo sokuqala ukuhlanza ikhishi lakho, ideski lasehhovisi, ikhabethe lokudla okuhlanganisiwe okufana namabhisikidi, amakhukhi, amakhekhe, amaqebelengwane namaswidi nokugcina kuphela ukudla okuphelele noma okucutshungulwe okuncane njengezithelo, imifino, amantongomane, ubhontshisi, ushizi, iyogathi, amaprotheni ezilwane ezingenamafutha, iziphuzo ezingenashukela namafutha enempilo njll. Ngale ndlela, iningi lokudla kwakho ngeke linakho ukudla okunamandla kakhudlwana, okuluthayo, okungenamsoco okungaba yingozi empilweni yakho ^[3] .

Futhi ake sibhekane nakho! Iningi lethu linemicimbi eminingi yokuzijabulisa enjengezinsuku zokuzalwa, imihlangano nezingqungquthela ukwanelisa isifiso sokudla okungenamsoco kwesinye isikhathi, ngakho-ke empeleni akufanele sibe nendawo yethu ^[6] .

5. Nciphisa i-caffeine

Amahhovisi athambekele ekubeni namakhekhe noma izindawo zokudlela ezinokufinyelela okungenamkhawulo kukhofi netiye. Ukutholakala kalula kwalezi ziphuzo ezine-caffeine kungaholela ekusetshenzisweni okuphezulu. Ucwaningo luthole ukuthi abesifazane basemathubeni amaningi okuthuthukisa izindlela zokubhekana nezempilo ezingenampilo kunamadoda afana nokudla okulula, ukubhema, noma ukuphuza ngokweqile i-caffeine, lapho besebenza amahora amaningi. Ucwaningo luthole ukuthi ingcindezi ingadala ukuthi abantu bakhethe ukukhetha ukudla okungenamsoco okunoshukela ophakeme kanye namafutha amaningi.

Yize ikhofi netiye ezingenashukela zingenawo amakhalori, zinamandla okunciphisa ukumuncwa kokudla okunomsoco kokunye ukudla okudliwayo, kwandise izidingo zoketshezi, futhi kungaphazamisa ukulala ngokuya ngobuningi nesikhathi sokudla kwe-caffeine. Ngakho-ke kuwumqondo omuhle ukukhawulela ukudla kwakho okune-caffeine ezinkomishini eziyi-1-2, ekuqaleni kosuku, kuphelelwe yisikhathi ngaphandle kokudla ^{[7] [8]} .

6. Letha ukudla okuphekwe ekhaya ngangokunokwenzeka

Yize ukudla ukudla okwenziwe ekhaya nakho kunamandla okugcwala ikhalori, kuya ngokuthi upheke ini, kepha uyakwazi ukulawula inani nohlobo lwezithako ozengeza ekudleni kwakho kunalezo ozidla ezindaweni zokudlela nakwezinye izindawo zokudla ^[3] . Abanye ososayensi bezinzwa bakholelwa ukuthi ukudla okunomsoco ongachazelwa kancane kungachaza ubhadane lokukhuluphala izwe elibhekene nalo.

Ukudla okungenakulinganiswa yikho okulayishwe ngamafutha, ushukela nosawoti ukuze kukhange ngendlela engenakuphikiswa futhi kube umlutha - ukudla okwenziwa ngobuningi. Ngakho-ke, ukuletha ukudla okwenziwe ekhaya kunganciphisa ukuvezwa kwakho ekudleni okungenakulinganiswa futhi kunganciphisa ubungozi bokuba nomlutha wokudla ^{[5] [6]} .

7. Funda ukuhlukanisa phakathi kweNdlala Engokomzwelo Nendlala Yeqiniso

Iningi lethu liyadideka phakathi kwalaba bobabili bese sigcina ngokudla ukudla okungafuneki emzimbeni wethu ^[9] .

8. Thola izindlela zokubhekana nezinkinga zokucindezeleka okuhlobene nomsebenzi

Ukuzindla: Izifundo ezahlukahlukene zikhombisile ukuthi ukuzindla kunciphisa ukucindezeleka ngokusisiza ukuthi sikhumbule kakhulu ukudla esikukhethayo. Ngokuzijwayeza, ungakwazi ukunaka kangcono futhi uvikele umfutho wokubamba ukudla okunethezeka. Ngakho-ke, chitha okungenani imizuzu engu-1-2 yokuphefumula okucabangayo njalo emahoreni ambalwa ukusiza ukuphatha ukucindezeleka ^{[10] [ishumi nanye]} .

Ukuxhaswa komphakathi: Abangane, osebenza nabo kanye neminye imithombo yokusekelwa komphakathi kubonakala kunomphumela omuhle ekunciphiseni ukucindezeleka. Abantu babonakala bebhekana kangcono nengcindezi lapho benokwesekwa emphakathini nokuziphendulela. Ngakho-ke, hamba uthathe isiphuzo noma isidlo nabangani nomndeni ukuze uvuse umusi othile!

9. Hambisa umzimba wakho

Sonke siyazi ukuthi ukuzivocavoca umzimba kuyinto ebalulekile empilweni yonke, kepha iningi lethu likuthola kunzima ukunikela isikhathi sakho ngokukhethekile. Ukuhlala ngemuva kwedeski usuku lonke ungenawo umsebenzi omncane noma ungenalo nhlobo kungalimaza impilo yakho yengqondo nengokwenyama ^[12] . Ngokuya ngempilo yomzimba, ukuhlala isikhathi eside kungakhuphula ubungozi bokugula okungamahlalakhona njengesifo sikashukela, isifo senhliziyo ngisho nomdlavuza.

Ukuya egumbini lokugezela elikude kunabo bonke usuka edeskini lakho, noma usheshe uye edeskini osebenza nalo ukuze uxoxe kunokuba usebenzise umsebenzi we-imeyili / wengxoxo wangaphakathi, noma usebenzise nokuhlala ukuze ume etafuleni esikhundleni sedeski elijwayelekile kulula futhi kulula izindlela zokufaka ukunyakaza okuningi kusuku lwakho lomsebenzi ^[13] .

10. Qaphela ama-calories

Abesifazane ngokuvamile banesisindo esiphansi semisipha namafutha aphezulu futhi bancane kunabesilisa. Ngenxa yalokhu, abesifazane ngokuvamile badinga amakhalori ambalwa ukugcina isisindo somzimba esinempilo nezinga lomsebenzi. Ngakho-ke, kubaluleke ngokufanayo ukuphatha inani lokudla okudliwayo njengoba kukhunjulwa ikhwalithi ^{[12] [13]} .

UKarthika Thirugnanam uyiClinical Nutritionist / Dietitian eTucker Medical, eSingapore. Njengesazi sezempilo esidlayo, uNkk Thirugnanam usebenza ezinhlotsheni ezahlukahlukene ze-dietetics njengokululekwa ngokudla, imfundo nokwethulwa, ukukhiqizwa kwamaresiphi kanye nokungenelela kokudla okunempilo okuhambisana namasiko.

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5. [5]UN Gearhardt, A., Davis, C., Kuschner, R., & D Brownell, K. (2011). Amandla okulutha kokudla okungenakulinganiswa. Ukubuyekezwa kwamanje kwezidakamizwa, 4 (3), 140-145.
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8. [8]I-Abbaspour, N., Hurrell, R., neKelishadi, R. (2014). Ukubuyekezwa kwensimbi nokubaluleka kwayo empilweni yomuntu. Ijenali yocwaningo kusayensi yezokwelapha: iphephabhuku elisemthethweni le-Isfahan University of Medical Sciences, 19 (2), 164.
9. [9]U-O'Connor, D. B., Jones, F., Conner, M., McMillan, B., & Ferguson, E. (2008). Imiphumela yezinkinga zansuku zonke nesitayela sokudla ekuziphatheni kokudla. I-Health Psychology, i-27 (1S), i-S20.
10. [10]UFeskanich, D., Willett, W. C., noColditz, G. A. (2003). I-calcium, i-vitamin D, ukusetshenziswa kobisi, kanye nokuqhekeka kwe-hip: isifundo esizotholakala phakathi kwabesifazane be-postmenopausal. Ijenali yaseMelika yokondleka kwemitholampilo, i-77 (2), 504-511.
11. [ishumi nanye]Katterman, S. N., Kleinman, B. M., Hood, M. M., Nackers, L. M., & Corsica, J. A. (2014). Ukuzindla kwengqondo njengokungenelela kokudla ngokweqile, ukudla okungokomzwelo, nokulahlekelwa isisindo: ukubuyekeza okuhlelekile. Ukuziphatha kokudla, 15 (2), 197-204.
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