Imikhwa esempilweni yokwehla kobunzima

Nokuba isempilweni okanye ayinampilo, umkhwa yinto oyenzayo ngaphandle kokucinga ngayo. Abantu abaphumelelayo ekulahlekeni kwesisindo, bajika ukutya okusempilweni kube ngumkhwa.

Le mikhwa yokutya isempilweni inokukunceda ukuba unciphise umzimba kwaye uyigcine.

Ikhitshi losapho linokubangela imikhwa yokutya engafanelekanga ukuba iishelfu zakho zineeswekile zokutya. Lungisa kwakhona ikhitshi ukwenza ukutya okonyusa ukutya kokona kukhetha kwendalo.

• Gcina ukutya okusempilweni emehlweni. Gcina isitya seziqhamo kwikhawuntara kunye nemifuno esele yenziwe ngaphambili kwifriji. Xa uziva ulambile, uya kuba nokutya okulula okusempilweni okukufuphi.
• Nciphisa isilingo. Ukuba uyazi ukuba awukwazi ukuzilawula ngaphakathi kweicookies, zigcine kunye nokunye ukutya okutya ukutya okungafikelelekiyo, okanye nangcono, ngaphandle kwendlu.
• Soloko utya izitya. Ukutya ngqo ngaphandle kwesikhongozeli okanye ibhegi kukhuthaza ukutya kakhulu.
• Sebenzisa iipleyiti ezincinci. Ukuba uqala ukutya kunokutya okuncinci phambi kwakho, uya kutya kancinci xa kugqityiwe.

Ubomi buxakekile kwaye uninzi lwabantu luphela lutya ngaphandle kokucinga ngokutya abakufaka emilonyeni yabo. Le mikhwa ilandelayo inokukunceda ukuba ungatyi oku kungenangqondo.

• Yitya isidlo sakusasa. Isisu esingenanto sisimemo sokutya kakhulu. Qalisa usuku lwakho ngesonka esineenkozo okanye isiriyeli, ubisi olunamafutha asezantsi okanye iyogathi, kunye nesiqwenga sesiqhamo.
• Cwangcisa kwangaphambili. Sukulinda de ulambe uthathe isigqibo sokuba uzokutya ntoni. Cwangcisa ukutya kwakho uye kuthenga xa uziva ugcwele. Ukukhetha okungenampilo kuya kuba lula ukudlula.
• Nika amandla isikrini sakho. Ukutya ngamehlo akho kumabonwakude, ikhompyuter, okanye nasiphi na isikrini esikuphazamisayo kususa ingqondo yakho kwinto oyityayo. Awuphulukani nokungcamla ukutya kwakho kuphela, kunokwenzeka ukuba utye kakhulu.
• Yitya ukutya okusempilweni kuqala. Qala ngesuphu okanye isaladi kwaye awuyi kulamba kancinci xa ujika kwikhosi ephambili. Cacisa nje isuphu esekwe cream kunye nokunxitywa kwesaladi.
• Yitya amashwamshwam amancinci rhoqo. Endaweni yokutya oku-2 okanye oku-3 okukhulu, ungatya izidlo ezincinci kunye nokutya okulula okusempilweni ukuzigcina usuku lonke.
• Zilinganise. Ulwazi kwisikali luyakunceda ubone ukuba ubunzima bakho bunyuka okanye buhla njani kuxhomekeke kwindlela otya ngayo.
• Gcina indlu yakho ipholile. Ukuziva ubanda kancinci ebusika kunokukunceda utshise iikhalori ezingaphezulu kunokuba ugcina ikhaya lakho lifudumele.

Ukutya ngokweemvakalelo, okanye ukutya intuthuzelo endaweni yesondlo, kunokwenza umahluko omkhulu kwinto oyityayo kunye nokuba ungakanani. Ukuphucula ubudlelwane bakho nokutya:

• Qwalasela. Mamela umzimba wakho malunga nokuba ukutya okuthile kukwenza uzive njani. Ukutya okuthosiweyo kunokuba nencasa ngoku. Kodwa uya kuziva njani esiswini sakho kwiyure ukusukela ngoku?
• Yehlisa isantya. Beka ifolokhwe yakho phakathi kokuluma okanye uncokole njengoko usitya. Ngokuziqinisa, unika isisu sakho ithuba lokuziva ugcwele.
• Gcinga umngqa. Funda iilebhile zesondlo kukutya kwakho ngaphambi kokuba ukutye. Bhala phantsi into oceba ukuyitya phambi kokuba utye. Yomibini le mikhwa ikwenza ume kwaye ucinge ngaphambi kokuba ubeke into emlonyeni.
• Guqula indlela othetha ngayo ngokutya. Endaweni yokuthi "andinakukutya oko," yithi, "andikutyi oko." Ukutsho awukwazi inokukwenza uzive ubandezwa okuthile. Ukutsho awunayo kukubeka ukuba uphathe.

Abahlobo kunye nosapho banokukunceda uhlale endleleni kwaye bakukhuthaze apha endleleni. Qiniseka ukuba ukhetha abantu abakuqondayo ukuba kubaluleke kangakanani oku kwaye ngubani oza kukuxhasa; ndingakugwebi okanye ndizame ukukuhenda ngeendlela zokutya ezindala.

• Thumela iingxelo zenkqubela phambili. Xelela abahlobo bakho ubunzima bakho beenjongo kwaye ubathumele uhlaziyo lweveki lwendlela oqhuba ngayo.
• Sebenzisa imidiya yoluntu. Ezinye ii -apps zeselfowuni zikuvumela ukuba ungene kuyo yonke into oyityayo kwaye wabelane ngayo nabahlobo bakho. Oku kunokukunceda urekhode kwaye uphendule ngento oyityayo.

Ukutyeba-imikhwa esempilweni; Ukutyeba-ukutya okunempilo

• Ukutya okusempilweni
• myPlate

UJensen MD. Ukutyeba kakhulu. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 207.

LeBlanc EL, Patnode CD, Webber EM, Redmond N, Rushkin M, O'Connor EA. Ukuziphatha kunye nokunyanga kwamayeza ngoncedo lokuphulukana nobunzima kuthintele ukutyeba okunxulumene nokukhuluphala kunye nokufa kwabantu abadala: uphononongo oluhlaziyiweyo lwenkqubo ye-US Preventive Services Task Force [i-Intanethi]. I-Rockville (MD): I-Arhente yoPhando ngezeMpilo kunye noMgangatho (i-US); 2018 Sep. (Ubungqina Synthesis, No. 168.) PMID: 30354042 pubmed.ncbi.nlm.nih.gov/30354042/.

URamu A, uNeild P.Ukutya kunye nesondlo. Ku: Naish J, Inkundla yaseSyndercombe D, ii-eds. IiSayensi zezoNyango. Ngomhla wesi-3. IPhiladelphia, PA: Elsevier; I-2019: isahluko 16.

ISebe lezoLimo laseMelika kunye neSebe lezeMpilo laseMelika. Izikhokelo zoKutya kwabaseMelika, i-2020-2025. Umhla we-9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Ukuhlaziywa kweDisemba 2020. Kufumaneka ngoJanuwari 25, 2021.

ISebe lezeMpilo laseMelika. Isondlo kunye nenqanaba lobunzima. Abantu bezeMpilo.gov/2020/topics-objectives/topic/ Nutrition-and-weight-status. Ukuhlaziywa kwe-Epreli 9, 2020. Ifikeleleke ngo-Epreli 9, 2020.

Umsebenzi we-US Preventive Services Task Force; UCurry SJ, uKrist AH, et al. Amanyathelo okungenelela ekuphulukaneni nobunzima bokuziphatha ukukhusela imeko enxulumene nokukhuluphala kunye nokufa kwabantu abadala: Isiteyitimenti sokuCetyiswa kweeNkonzo zoThintelo lwe-US. JAMA. 2018; 320 (11): 1163-1171. IINKCUKACHA: 30326502 pubmed.ncbi.nlm.nih.gov/30326502/.

• Indlela yokwehlisa iCholesterol
• Ulawulo lobunzima