Ngaba Izikhokelo Zethu Zokutya Ziphelelwe Lixesha?

Umxholo

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Xa ukwisidlo okanye uzama ukuphucula impilo yakho ngesondlo, uchitha ixesha elininzi ujonge amanani emacaleni ebhokisi, iitoti, kunye neepakethe zokutya. Kwaye nangona bekukho incoko eninzi malunga nokuba iilebhile ezintsha neziphuculiweyo zokutya okunesondlo ziya kujongeka njani xa zinokuchaphazela ngo-2016 okanye kunjalo, akuzange kubekho ngxoxo ingako malunga nokuba manani kanye akwibhokisi-yemihla ngemihla values, esekwe kwizibonelelo zokutya ezicetyiswayo (i-RDA) zezinto ezinje ngeekhalori, amanqatha, iiprotein, iikhabhohayidrethi, kunye nezakha mzimba ezahlukeneyo kunye neevithamini-ezifuna ukuvuselelwa nazo.

Yintoni onokuyilindela kwiilebheli zokutya ezintsha

Ngaba ke amanani owafundayo adibanisa nokutya okusempilweni? Ibhodi yokutya kunye neSondlo, eyinxalenye yeZiko leSizwe leSayensi yeSayensi yezoNyango kunye nomzimba onoxanduva lokudala ezi xabiso, uthi ewe. Nangona uninzi lwamanani asetyenziswayo amiselwa ngowe-1993 okanye ngaphambi koko, xa kwaqaliswa iilebhile zokutya, amaxabiso asengumlinganiselo ochanileyo womlinganiselo wemihla ngemihla wokuthatyathwa ngokwaneleyo ukuhlangabezana neemfuno zezondlo zama-97 ukuya kuma-98 ekhulwini abantu abasempilweni.

La manani, ngokuqinisekileyo, yindaleko. Ibhodi ihlaziya ii-RDAs rhoqo kwiminyaka emihlanu ukuya kweli-10, kwaye phakathi kohlaziyo uphando lokondla lwamva luphantsi koqwalaselo rhoqo. Oko kuthetha ukuba amawaka ezifundo zezilwanyana kunye nawabantu aqwalaselwe ukuqinisekisa ukuba amaxabiso acetyiswayo asabambelele kuphando lwamva nje. Ngenxa yokuba la manani ayeyilwe kwisayensi kwasekuqaleni, ungalindela ngokubanzi utshintsho oluncinci kunezikhulu. Ngokomzekelo, esinye isiphakamiso kwiilebhile ezintsha kukunciphisa isibonelelo se-sodium ukusuka kwi-2,400 milligrams (mg) ngosuku ukuya kwi-2,300 mg / ngosuku kunye noluhlu lwesixa seeshukela ezongezelelweyo kwinkonzo nganye.

Eyona ndlela ilula yokuCutha iSwekile

Ewe onke amanani owafundileyo makathathwe ngqolowa okanye ityuwa. (Okanye mhlawumbi isanti, uthathela ingqalelo imeko okuyo ngoku kwi-sodium). Nangona abantu ababini abalandela i-2,000-calorie diet baya kuba neemfuno ezifanayo ngokwemiqathango yepesenti yeoli, iprotheni, i-carbs kunye ne-fiber abafuna ukuyithatha, akukho mizimba emibini okanye ukutya okufana noko. Ukuba uyabaleka okanye wenza i-yoga eninzi eshushu, unokufuna isodium engaphezulu ukuze ubeke endaweni yayo elahlekileyo kukubila. Ukuba usebenza ukwandisa ubunzima bemisipha, iprotheni iyisondlo esibalulekileyo. Ukuba uhlala eAlaska, unokufuna ivithamin D eyongezelelweyo eyongezelelweyo kunomntu ohlala eHawaii enelanga.

Okona kutya kukutya ngaphambi kokuba emva nasemva kokuzilolonga

Izibonelelo zokutya ezicetyiswayo zezi: Iingcebiso. Amanani axeliweyo ngamanani afunyenwe zizazinzulu ukuthintela ukunqongophala kwezondlo kunye nokuvezwa kakhulu. Ke ngelixa ulandela la manani kuya kukunceda uthintele ubutyhefu kunye ne-vitamin A, ayizizo kuphela izikhokelo ekufuneka uzithathele ingqalelo xa ucwangcisa ukutya kwakho. Izinto ezinje ngobudala, isini, inqanaba lomsebenzi, kunye nalapho uhlala khona zinokuphembelela eyona ndlela yokutya ilungileyo yomzimba wakho kunye neenjongo zakho. Ukufumana uncedo ngokulungisa inkqubo yokutya, dibana nomntu obhalisileyo onokuthi enze ngcono isicwangciso sakho sokutya.

NguMary Hartley, RD, kwiDietsinReview.com

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