Ngaba ukutya ngokukhawuleza kwenza ukuba ufumane ubunzima obungakumbi?

Umxholo

• Inokukwenza utye kakhulu
• Idityaniswe nomngcipheko okhulayo wokutyeba kakhulu
• Ingakhokelela kwezinye iingxaki zempilo
• Ungakucothisa njani ukutya kwakho?
• Umgca wezantsi

Abantu abaninzi batya ukutya kwabo ngokukhawuleza nangokungakhathali.

Kungumkhwa ombi kakhulu onokuthi ukhokelele ekutyeni kakhulu, ekutyebeni ubunzima, kunye nokutyeba kakhulu.

Eli nqaku lichaza ukuba kutheni ukutya ngokukhawuleza kunokuba yenye yezona zinto ziqhubela phambili ekuqhubeni ubunzima.

Inokukwenza utye kakhulu

Kweli hlabathi lixakekileyo, abantu bahlala betya ngokukhawuleza nangokungxama.

Nangona kunjalo, ingqondo yakho ifuna ixesha lokuqhubekeka imiqondiso yokugcwala ().

Ngapha koko, inokuthatha ukuya kuthi ga kwimizuzu engama-20 ukuba ingqondo yakho iqonde ukuba ugcwele.

Xa usitya ngokukhawuleza, kulula kakhulu ukutya ukutya okuninzi kunokuba umzimba wakho ukufuna ngokwenene. Ixesha elingaphezulu, ukuthatha ikhalori ngaphezulu kunokukhokelela ekuzuzeni ubunzima.

Olunye uphononongo ebantwaneni lufumanise ukuba i-60% yabo batya ngokukhawuleza nayo igqithisile. Abatyayo abakhawulezileyo babekwangamaxesha ama-3 amathuba okuba batyebe ().

Kuthatha ingqondo yakho malunga nemizuzu engama-20 ukuqonda ukuba ubutye ngokwaneleyo. Ukutya ngokukhawuleza kunxulunyaniswa nokutya kakhulu.

Idityaniswe nomngcipheko okhulayo wokutyeba kakhulu

Ukutyeba yenye yezona ngxaki zempilo zinkulu kwihlabathi liphela. Sisifo esintsonkothileyo esingabangelwa kukungondleki, ukungasebenzi, okanye ukungabi namandla.

Ngapha koko, imeko enzima yendalo esingqongileyo kunye nendlela yokuphila ziyadlala ().

Umzekelo, ukutya okukhawulezileyo kufundwe njengeyona nto inobungozi ekutyebeni kakhulu kunye nokutyeba kakhulu (,,,,).

Olunye uphononongo lwamva nje lwezifundo ezingama-23 lufumanise ukuba abo batya ngokukhawuleza baphantse babe kabini ukutyeba, xa kuthelekiswa nabantu abacothayo ().

Ukutya ngokukhawuleza kunxulunyaniswa nobunzima bomzimba obugqithisileyo. Ngapha koko, abo batya ngokukhawuleza banokuba namathuba aphindwe kabini okutyeba kakhulu xa kuthelekiswa nabo batya kancinci.

Ingakhokelela kwezinye iingxaki zempilo

Ukutya ngokukhawuleza akonyusi kuphela umngcipheko wokutyeba kakhulu kwaye utyebe kakhulu, ikwanxulunyaniswa nezinye iingxaki zempilo, kubandakanya:

• Ukuxhathisa kwe-insulin. Ukutya ngokukhawuleza kunxulunyaniswa nomngcipheko ophezulu wokunganyangeki kwe-insulin, ebonakaliswa sishukela ephezulu yegazi kunye namanqanaba e-insulin. Luphawu lwe-2 yeswekile kunye ne-metabolic syndrome (,,).
• Uhlobo lwe-2 yeswekile. Ukutya ngokukhawuleza kunxulunyaniswe nomngcipheko ophezulu wesifo seswekile sesi-2. Olunye uphononongo lufumanise ukuba abantu abatya ngokukhawuleza banamathuba ama-2,5 amathuba okuba bafumane esi sifo xa kuthelekiswa nabo batya kancinci (,).
• Isifo seMetabolic syndrome. Ukutya okukhawulezileyo kunye nokufumana ubunzima obunxulumene noko kunokwandisa umngcipheko wesifo se-metabolic syndrome, iqela lezinto ezinobungozi ezinokuphakamisa umngcipheko wesifo seswekile kunye nesifo sentliziyo (,).
• Ukwetyisa okungalunganga. Abadla ngokukhawuleza baxela ukwetyisa okungalunganga njengesiphumo sokutya ngokukhawuleza okukhulu. Banokuthatha ukulunywa okukhulu kunye nokuhlafuna ukutya kwabo okuncinci, okunokuchaphazela ukwetyisa.
• Ukwaneliseka okuncinci. Abatyayo abakhawulezayo bathambekele ekulinganiseni ukutya kwabo njengokungathandeki kangako, xa kuthelekiswa nabantu abacothayo. Le isenokungabi yingxaki yezempilo nganye kodwa ibalulekile nangona kunjalo ().

Ukutya ngokukhawuleza kunokunyusa umngcipheko wohlobo lweswekile 2, ukumelana ne-insulin, kunye nesifo se-metabolic syndrome. Inokukhokelela ekwetyisweni okungalunganga kwaye kunciphise ukonwaba kokutya.

Ungakucothisa njani ukutya kwakho?

Ukutya kancinci kunokubonelela ngezibonelelo ezahlukeneyo zempilo.

Inokonyusa amanqanaba akho okugcwala kwamahomoni, ikuncede uzive wanelisekile, kwaye unciphise ukutya kwakho kwekhalori (,).

Ikwaphucula ukwetyisa kwakho kunye nokonwabela ukutya.

Ukuba ufuna ukutya kancinci, nazi iindlela ezimbalwa onokuzama ngazo:

• Musa ukutya phambi kwezikrini. Ukutya phambi kweTV, ikhompyuter, i-smartphone, okanye esinye isixhobo kunokubangela ukuba utye ngokukhawuleza kwaye ungacingi. Inokukwenza ulahlekelwe ngumkhondo wokuba utye kangakanani.
• Beka ifolokhwe yakho phakathi komlomo ngamnye. Oku kunceda ukuba unciphise kwaye ukonwabele ukuluma ngakunye ngaphezulu.
• Musa ukulamba kakhulu. Gwema ukulamba kakhulu phakathi kokutya. Inokukwenza utye ngokukhawuleza kakhulu kwaye wenze izigqibo zokutya ezingalunganga. Gcina amashwamshwam asempilweni ukuthintela oku kungenzeki.
• Sip emanzini. Ukusela amanzi ngalo lonke ixesha lokutya kwakho kuya kukunceda uzive ugcwele kwaye kukukhuthaze ukuba wehlise isantya.
• Uhlafune kakuhle. Ukuhlafuna ukutya kwakho rhoqo ngaphambi kokuginya. Kunokukunceda ukubala ukuba umana ukuhlafuna kangaphi. Nenjongo yokuhlafuna ukutya okuvaliweyo ngomlomo amaxesha angama-20-30.
• Yitya ukutya okutyebileyo kwifayibha. Ukutya okune-fiber ephezulu njengeziqhamo kunye nemifuno ayizalisi nje kuphela kodwa ikwathabatha ixesha elide ukuhlafuna.
• Thatha kancinci. Ukuthatha ukutya kancinci kunokukunceda ukunciphisa isantya sakho sokutya kwaye wenze ukutya kwakho kuhlale ixesha elide.
• Yitya ngengqondo. Ukutya ngengqondo sisixhobo esinamandla. Umgaqo osisiseko emva kwawo kukuhoya ukutya okutyayo. Olunye uqeqesho olungentla lwenziwa ngokutya okunengqondo.

Njengayo yonke imikhwa emitsha, ukutya kancinci kuthatha umkhuba kunye nomonde. Qala ngesinye seengcebiso ezilapha ngasentla kwaye uphuhlise umkhwa ukusuka apho.

Iindlela ezicothayo zokutya zibandakanya ukuhlafuna ngakumbi, ukusela amanzi amaninzi, ukutya ngaphandle kweziphazamiso, kunye nokuphepha indlala enkulu.

Umgca wezantsi

Ukutya ngokukhawuleza yinto eqhelekileyo kwihlabathi lanamhlanje elikhawulezayo.

Ngelixa inokukugcinela imizuzu embalwa ngexesha lokutya, ikwandisa umngcipheko weengxaki ezahlukeneyo zempilo, kubandakanya ukutyeba kakhulu kunye nohlobo lweswekile yesi-2.

Ukuba ukulahleka kwesisindo kuyinjongo yakho, ukutya ngokukhawuleza kunokuthintela inkqubela yakho.

Ukutya kancinci kancinci, kwelinye icala, kunokubonelela ngezibonelelo ezinamandla-ke chu kancinci kwaye ukonwabele ukuluma nganye.