Iintsomi zokutya kunye nenyani

Intsomi yokutya yingcebiso ethi ithandwe ngaphandle kwezibakala zokuyibuyisela. Xa kuziwa ekulahlekeni kobunzima, uninzi lweenkolelo ezithandwayo ziintsomi kwaye ezinye ziyinyani ngokuyinene. Nazi ezinye iinyani zokukunceda uhlele oko ukuvayo.

YINTONI? Sika umva kwiikhabhathi ukunciphisa umzimba.

INYANISO:IiCarbohydrate ziza ngeendlela ezahlukeneyo: zilula kwaye zinzima. Iicarbbs ezilula ezifumaneka kukutya okunjengekuki kunye neelekese akukho mavithamini, iiminerali kunye nefayibha. Ukunciphisa ezi iilekese yindlela elungileyo yokutya usempilweni. Ukutya okunee carbs ezintsonkothileyo ezinje ngesonka sengqolowa, iimbotyi, kunye neziqhamo, zinezakha mzimba ezininzi ezilungele wena.

• Sika ii-carb ezilula kodwa ugcine iikhabhohtshi ezinzima kwimenyu.

YINTONI? Ukuba ileyibhile ithi "akukho-mafutha" okanye "amanqatha aphantsi," ungatya konke okufunayo kwaye ungaze utyebe.

INYANISO: Ukutya okunamafutha asezantsi okuninzi okanye okungekho mafutha kuye kwongeza iswekile, isitashi, okanye ityuwa ukwenza ukunciphisa amafutha. Oku kutya "kukumangalisa" kuhlala kuneekhalori ezininzi, okanye nangaphezulu, kunohlobo oluqhelekileyo.

• Jonga ileyibhile yesondlo ukuze ubone ukuba zingaphi iikhalori ekukhonzeni. Qiniseka ukuba ujonga ubungakanani benkonzo nayo.

YINTONI? Ukutsiba isidlo sakusasa kukwenza utyebe.

INYANISO: Ukutya isidlo sakusasa okunempilo kunokukunceda ulawule indlala yakho kamva emini kwaye kuncede ukuba uthi, "Hayi enkosi," kukutya okulula okungenampilo. Akukho zifundo zesayensi zibonise ukuba ukutsiba isidlo sakusasa kukhokelela ngqo ekuzuzeni ubunzima.

• Ukuba awulambanga into yokuqala, mamela umzimba wakho. Xa sele ukulungele ukutya, zincedise kukhetho olusempilweni njenge-oatmeal enamajikijolo amatsha.

YINTONI? Ukutya ebusuku kuyakutyeba.

INYANISO: Abantu abatya ezinzulwini zobusuku badla ngokuthoba ubunzima. Esinye sezizathu ezinokwenzeka kukuba abantu abadla ebusuku kakhulu bathanda ukukhetha ukuphatha ikhalori ephezulu. Abanye abantu abatyayo emva kwesidlo sangokuhlwa abalali kakuhle, oko kunokukhokelela kwiminqweno engeyiyo ngosuku olulandelayo.

• Ukuba ulambile emva kwesidlo sangokuhlwa, zithintele ekutyeni okunempilo okunje ngeyogathi enamafutha asezantsi okanye iminqathe yabantwana.

YINTONI? Awunakho ukutyeba kakhulu kwaye usempilweni.

INYANISO: Kukho abanye abantu abatyebe kakhulu ngoxinzelelo lwegazi, i-cholesterol, kunye namanqanaba eswekile yegazi. Kubantu abaninzi, ubunzima obugqithisileyo bonyusa umngcipheko wesifo sentliziyo kunye neswekile. Ngokude utyebile, kokukhona umngcipheko wokuba nesifo uyanda.

• Ngelixa unokutyeba kakhulu kwaye usempilweni, ukuthwala ubunzima obongezelelekileyo kuya kwandisa umngcipheko weengxaki zempilo phantsi komgca, kodwa ukutya okunempilo kunye nokusebenza rhoqo kulungile kuwe nokuba ungakanani na.

YINTONI? Ukuzila ukutya kunokukunceda ukunciphisa umzimba ngokukhawuleza.

INYANISO: Ukuzila ukutya akunampilo ukuba ulambile imini yonke kwaye uyikhuphe ngesidlo esikhulu esithatha indawo yazo zonke iikhalori oweqe ngaphambili. Xa kuthelekiswa nabantu abaphulukana namanqatha ngokutya iikhalori ezimbalwa, abantu abakhawulezayo baphulukana nezihlunu ezingaphezulu kunamafutha.

• Jonga ukutya kwakho kwemihla ngemihla kweekhalori ezingenanto onokuzisika, ezinjengeenkozo ezicokisekileyo kunye neziselo ezineswekile. Musa ukusika ukutya ngokupheleleyo, ngakumbi ngaphandle kolawulo lukagqirha.

YINTONI? Kuya kufuneka ubeke usukelo olufanelekileyo ukuba ufuna ukunciphisa umzimba.

INYANISO: Kwithiyori, iyavakala into yokuba, ukuba uzibekela usukelo olunamabhongo kwaye ungalufikeleli, unokuncama. Nangona kunjalo, abanye abantu bayancipha ngakumbi xa bebeka iinjongo ezenza ukuba bazityhale.

• Akukho bantu babini bayafana. Into esebenzela omnye umntu inokungasebenzi kuwe. Ukunciphisa umzimba yinkqubo. Yilungele ukuguqula isicwangciso sakho njengoko ufumanisa oko kusebenza kwaye kungasebenzi kuwe.

YINTONI? Ukuncipha kokunciphisa umzimba kuphela kwendlela yokunciphisa umzimba kwaye uyigcine.

INYANISO: Ngelixa kuyinyani ukuba abantu abaninzi abaphulukana nobunzima obuninzi ngexesha elifutshane bayakufumana konke oko, oku akuyonyani kuye wonke umntu. Abanye abantu abatyebe kakhulu bayaphumelela xa benciphisa umzimba ngokukhawuleza, umzekelo, ukusuka kuma-300 ukuya kuma-250 eekhilogram (135 ukuya kwi-112 yeekhilogram) ngaphantsi konyaka.

• Ukuncipha kokunciphisa umzimba akunakuba kuphela kwendlela onokuthi ukhethe kuyo. Lumkela nje ukunqanda ukutya okuthandwayo okuthembisa iziphumo ezingekho ngqiqweni, zisenokungakhuseleki. Ukuba unomdla wokutya okhuthaza ukulahleka kwesisindo ngokukhawuleza, qiniseka ukuba usebenza nomboneleli wakho wezempilo ukuqinisekisa ukuba ufumana zonke izondlo ozifunayo.

Ukutyeba kakhulu -iintsomi zokutya kunye nezibakala; Ukutyeba kakhulu-iintsomi zokutya kunye nenyani; Ubunzima bokulahleka kokutya kunye neenyaniso

ICasazza K, iFontaine KR, iAstrup A, et al. Iintsomi, ukuqikelela, kunye nenyani malunga nokukhuluphala. Entsha Engl J Med. Ngo-2013; 368 (5): 446-454. IINKCUKACHA: 23363498 pubmed.ncbi.nlm.nih.gov/23363498/.

UDawson RS. Inyaniso malunga nokukhuluphala, ukuzivocavoca kunye nokutya. UPatrick Ann. 2018; 47 (11): e427-e430. IINKCUKACHA: 30423183 pubmed.ncbi.nlm.nih.gov/30423183/.

UGallant A, uLundgren J, uDrapeau V.Izinto ezinesondlo zokutya kade kunye nokutya ebusuku. I-Curr Obes Rep. Ngo-2014: 3 (1): 101-107. IINKCUKACHA: 26626471 pubmed.ncbi.nlm.nih.gov/26626471/.

I-Kramer CK, iZinman B, iRetnakaran R.Ingaba umzimba uphilile ukutyeba kunye nokutyeba kweemeko ezinobungozi?: Uphononongo olucwangcisiweyo kunye nohlalutyo lweemeta. UAnn Intern Med. Ngo-2013; 159 (11): 758-769. IINKCUKACHA: 24297192 pubmed.ncbi.nlm.nih.gov/24297192/.

IZiko leLizwe leSwekile kunye neZifo zeDigestive kunye neZintso. Ezinye zeentsomi malunga nesondlo kunye nokusebenza komzimba. www.niddk.nih.gov/health-information/weight-management/myths- Nutrition-physical-activity. Kufunyenwe ngoJulayi 2, 2020.

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