Ngaba amaFutha eGenethi abekwa ityala ngobunzima bakho?

Umxholo

• Uphengululo lwe

Ukuba umama notata wakho bayimilo ye-apile, kulula ukuthi "umiselwe" ukuba ube nesisu ngenxa yamafutha atyebileyo kwaye usebenzise esi sizathu sokutya ukutya okukhawulezileyo okanye ukutsiba ukuzilolonga. Kwaye ngelixa uphando olutsha lubonakala luyibuyisela le nto, andikhawulezi ukuyikholelwa-kwaye nawe akufuneki.

Oososayensi kwiYunivesithi yaseCalifornia, eLos Angeles bondla iqela leempuku zemfuza ukutya okuqhelekileyo iiveki ezisibhozo emva koko bazitshintshela kukutya okunamafutha aphezulu, okuneswekile eninzi kangangeeveki ezisibhozo.

Ngoxa ukutya okungenasondlo akuzange kubangele utshintsho kumafutha omzimba kwezinye zeempuku, umlinganiselo wamafutha omzimba wezinye unyuke ngaphezu kwama-600 ekhulwini! Emva kokuchonga imimandla yemfuza ye-11 enxulumene nophuhliso lokutyeba kunye nokufumana amafutha-okubizwa ngokuba "yimfuza yamafutha" -idyasi ezimhlophe zithi umahluko ubukhulu becala-ezinye iimpuku zazalwa ukuze zizuze ngakumbi ekutyeni okunamafutha aphezulu.

Nangona kunjalo, esi ayisosifundo sokuqala malunga nokuba kunokwenzeka njani ukuba uphele ngokulingana nonyoko. Ngo-2010 abaphandi base-Bhritane bapapasha iphepha apho babejonga khona ubume bemfuza yamadoda nabasetyhini abaphantse babe ngama-21,000. Bazimisele ukuba i-17 yemfuza enegalelo ekutyebeni kakhulu yayijongene nepesenti ezi-2 kuphela zamatyala okutyeba kakhulu kwiqela.

Oyena nobangela wokuba sityebe ngokugqithisileyo ayingomfuza wethu kodwa yindlela yethu yokutya engafanelekanga (iikhalori ezininzi) kudityaniswe nendlela yokuphila ye-couch-itapile. Emva kwayo yonke loo nto, njengoko abaphandi be-UCLA beqaphele, imeko-bume yethu yeyona nto iphambili ukuba sitya ukutya okunamafutha aphezulu kwindawo yokuqala.

Ke yeka ukutyhola abazali bakho kwaye ulandele ezi ngcebiso zintandathu zokutshintsha indlela ophila ngayo kwaye wenze ukutya ukutya okunempilo kube lula.

• Susa konke ukutya okukhanya okubomvu (izinto ezikhathazayo ongenakukwazi ukulawula ukutya kwakho, okufana ne-chocolate chip cookies) kwikhaya lakho kunye nendawo yokusebenza kwaye ubeke endaweni yokutya okulula ukufikelela okunempilo.
• Yitya kuphela etafileni-ungaze uqhube, ubukele iTV, okanye ikhompyuter.

• Yitya iipleyiti ezincinci kwaye ubeke ifolokhwe yakho phakathi kokuluma.
• Oda iisosi kunye nesaladi yokunxiba ecaleni xa usitya.
• Sela iziselo ezingena khalori.
• Yitya isiqhamo okanye imifuno kunye nesidlo ngasinye kunye ne-snack.

Isondlo esaziwayo kwilizwe lonke, impilo kunye nobungcali bokuqina komzimba kunye nombhali opapashiweyo uJanet Brill, Ph.D., RD, ngumlawuli wesondlo seFitness Together, umbutho omkhulu wehlabathi wabaqeqeshi bobuqu. I-Brill igxile kuthintelo lwezifo zentliziyo kunye nolawulo lobunzima kwaye ibhale iincwadi ezintathu ngesihloko sempilo yentliziyo; yakhe yamva nje Uxinzelelo lwegazi phantsi (I-Three Rivers Press, i-2013). Ngolwazi oluthe kratya kwiBrill okanye kwiincwadi zakhe, nceda undwendwele DrJanet.com.

Uphengululo lwe