Iziphumo zokutya okukhawulezileyo emzimbeni

Umxholo

• Iziphumo kwiinkqubo zokugaya kunye neentliziyo
• Iswekile kunye namafutha
• Isodium
• Iziphumo kwinkqubo yokuphefumla
• Iziphumo kwinkqubo ye-nervous system
• Iziphumo kwinkqubo yokuzala
• Iziphumo kwinkqubo yokubala (ulusu, iinwele, iinzipho)
• Iziphumo kwinkqubo yamathambo (amathambo)
• Iziphumo zokutya okukhawulezayo eluntwini

Ukuthandwa kokutya okukhawulezayo

Ukujija kwi-drive-thru okanye ukungena kwindawo yakho yokutyela ekhawulezayo yokutya kuhlala kwenzeka rhoqo kunokuba abanye befuna ukwamkela.

Ngokutsho kohlalutyo lweZiko lokutya lweedatha ezivela kwi-Bureau of Labor Statistics, iwaka leminyaka kuphela lichitha iipesenti ezingama-45 zohlahlo-lwabiwo mali lokutya kwabo ngaphandle.

Xa kuthelekiswa neminyaka engama-40 eyadlulayo, usapho oluqhelekileyo lwaseMelika ngoku lusebenzisa isiqingatha sohlahlo-lwabiwo mali lokutya kwindawo yokutya. Ngo-1977, ngaphantsi nje kweepesenti ezingama-38 zohlahlo-lwabiwo mali lokutya olwalusetyenziselwa ukutya ngaphandle kwekhaya.

Ngelixa ubusuku bokutya okukhawulezileyo kungazukulimaza, umkhwa wokutya ngaphandle unokwenza inani kwimpilo yakho. Funda ukuze ufunde ngeempembelelo zokutya okukhawulezayo emzimbeni wakho.

Iziphumo kwiinkqubo zokugaya kunye neentliziyo

Ukutya okuninzi okukhawulezayo, kubandakanya iziselo kunye namacala, kulayishwe ngeicarbohydrate ezingenayo ifayibha.

Xa inkqubo yakho yokwetyisa isaphula oku kutya, ii-carbs zikhutshwa njenge-glucose (iswekile) kwigazi lakho. Ngenxa yoko, iswekile yegazi lakho iyanda.

I-pancreas yakho iphendula kwi-glucose ekhulayo ngokukhupha i-insulin. I-insulin ithutha iswekile emzimbeni wakho iye kwiiseli eziyifunayo ukuze ifumane amandla. Njengoko umzimba wakho usebenzisa okanye ugcina iswekile, iswekile yegazi lakho ibuyela esiqhelweni.

Le nkqubo yeswekile yegazi ilawulwa kakhulu ngumzimba wakho, kwaye ukuba nje usempilweni, amalungu akho angaziphatha ngokufanelekileyo ezi spikes zeswekile.

Kodwa ukutya rhoqo izixa eziphezulu ze-carbs kungakhokelela ekuphindaphindweni kweepiki kwiswekile yegazi lakho.

Ixesha elingaphezulu, ezi spikes ze-insulin zinokubangela ukuba umzimba wakho uphendule ngendlela eqhelekileyo kwi-insulin. Oku kwandisa umngcipheko wokunganyangeki kwe-insulin, uhlobo lwesibini seswekile, kunye nokuzuza ubunzima.

Iswekile kunye namafutha

Ukutya okuninzi okukhawulezayo kuye kwongeza iswekile. Ayithethi kuphela ukuba iikhalori ezongezelelweyo, kodwa kunye nesondlo esincinci. Umbutho wentliziyo yaseMelika (AHA) ucebisa ngokutya i-100 ukuya kwi-150 yeekhalori zeswekile eyongeziweyo ngosuku. Oko kumalunga neetispuni ezintandathu ukuya kwezilithoba.

Uninzi lweziselo ezikhawulezayo zokutya kuphela lubambe ngaphezulu kwee-ounces ezili-12. I-ounce eli-12 linakho isoda iqulethe iitispuni eziyi-8 zeswekile. Zilingana ne-140 calories, i-39 gram yeswekile, ayikho enye into.

Amafutha eTrans ayenziwa ngamanqatha enziwe ngexesha lokulungiswa kokutya. Ngokuqhelekileyo kufumaneka kwi:

• Iipayi eziqhotsiweyo
• amaqebengwana
• pizza intlama
• abaqhekezi
• cookies

Akukho sixa samanqatha sidlulayo silungile okanye siphilile. Ukutya ukutya okuqulathileyo kunokunyusa i-LDL yakho (i-cholesterol embi), yehlise i-HDL yakho (i-cholesterol elungileyo), kwaye wandise umngcipheko wohlobo lweswekile yesi-2 nesifo sentliziyo.

Iindawo zokutyela zinokudibanisa umba wokubala iikhalori. Kwisifundo esinye, abantu abatya kwiivenkile zokutyela abazidibanisa "njengempilo" basalithathe kancinci inani leekhalori kwisidlo sabo ngeepesenti ezingama-20.

Isodium

Ukudityaniswa kwamafutha, iswekile, kunye ne-sodium eninzi (ityuwa) kunokwenza ukutya okukhawulezayo kunambitheke kwabanye abantu. Kodwa ukutya okuphezulu kwi-sodium kungakhokelela ekugcinweni kwamanzi, yiyo loo nto unokuziva ukhukhumele, udumbile, okanye udumbile emva kokutya ukutya okukhawulezayo.

Ukutya okunesodiyam enkulu kuyingozi kubantu abanexinzelelo lwegazi. Isodium inokulonyusa uxinzelelo lwegazi kwaye ibeke uxinzelelo entliziyweni nakwinkqubo yeentliziyo.

Ngokutsho kolunye uphando, malunga neepesenti ezingama-90 zabantu abadala abajongi ubuninzi be-sodium ekudleni kwabo kokutya okukhawulezayo.

Olu phononongo luvavanye abantu abadala abangama-993 kwaye bafumanisa ukuba uqikelelo lwabo lwaluphantsi amaxesha amathandathu kunenani elilelona (1,292 milligrams). Oku kuthetha ukuba uqikelelo lwe-sodium belucinywe ngaphezulu kwe-1,000 mg.

Gcina ukhumbula ukuba i-AHA icebisa abantu abadala ukuba bangadli ngaphezulu kwe-2,300 milligrams yesodium ngosuku. Isidlo esinye sokutya okukhawulezayo sinokuba nesiqingatha semini yakho.

Iziphumo kwinkqubo yokuphefumla

Ukugqithisa kweekhalori kwizidlo zokutya okukhawulezayo kunokubangela ukuzuza ubunzima. Oku kunokukhokelela ekutyebeni kakhulu.

Ukutyeba kakhulu kwandisa umngcipheko weengxaki zokuphefumla, kubandakanya isifuba kunye nokuphefumla okufutshane.

Iipawundi ezongezelelekileyo zinokubeka uxinzelelo kwintliziyo yakho kunye nemiphunga kunye neempawu ezinokuthi zibonise nokuba ungazama kangakanani. Unokubona ubunzima bokuphefumla xa uhamba, unyuka izinyuko, okanye usenza umthambo.

Kubantwana, umngcipheko weengxaki zokuphefumla ucace gca. Olunye uphononongo lufumanise ukuba abantwana abatya ukutya okukhawulezileyo ubuncinci kathathu ngeveki banamathuba okuba nesifuba.

Iziphumo kwinkqubo ye-nervous system

Ukutya okukhawulezayo kunokwanelisa indlala kwixesha elifutshane, kodwa iziphumo zexesha elide azikho mhle.

Abantu abatya ukutya okukhawulezileyo kunye namaqebengwana asetyenzisiweyo ngama-51 eepesenti kunokwenzeka ukuba baphuhle uxinzelelo kunabantu abangakutyiyo oko kutya okanye abatyi okumbalwa kakhulu kubo.

Iziphumo kwinkqubo yokuzala

Izinto zokutya okungenamsoco kunye nokutya okukhawulezayo kunokuba nefuthe ekuchumeni kwakho.

Olunye uphononongo lufumanise ukuba ukutya okucwangcisiweyo kuqulethe ii-phthalates. Amalungu eekhemikhali anokuphazamisa indlela ezisebenza ngayo iihomoni emzimbeni wakho. Ukubonakaliswa kumanqanaba aphezulu ezi khemikhali kunokukhokelela kwimicimbi yokuzala, kubandakanya neziphene zokuzalwa.

Iziphumo kwinkqubo yokubala (ulusu, iinwele, iinzipho)

Ukutya okutyayo kunokuba nefuthe kulusu lwakho, kodwa isenokungabi kukutya okrokrelayo.

Kwixesha elidlulileyo, itshokholethi kunye nokutya okunamafutha njengepitsa kuye kwathatha ityala lokuphuma kwamabala, kodwa ngokweKliniki yaseMayo, ziikhabhohayidrethi. Ukutya okutyebileyo kweCarb kukhokelela kwizipikisi zeswekile yegazi, kwaye oku kweqa ngesiquphe kumanqanaba eswekile yegazi kunokubangela induna. Fumana ukutya okunceda ukulwa namabala.

Abantwana kunye nabakwishumi elivisayo abatya ukutya okukhawulezileyo ubuncinci kathathu ngeveki banamathuba okuphuhlisa i-eczema, ngokophando oluthile. I-eczema yimeko yesikhumba ebangela iipatches ezicaphukisayo zesikhumba esidumbileyo, esirhawuzayo.

Iziphumo kwinkqubo yamathambo (amathambo)

IiCarbs kunye neswekile kukutya okukhawulezileyo kunye nokutya okugqityiweyo kunokunyusa ii-asidi emlonyeni wakho. Ezi asidi zinokwaphula i-enamel yamazinyo. Njengokuba i-enamel yamazinyo inyamalala, intsholongwane inokubamba, kunye nemingxunya inokukhula.

Ukutyeba kakhulu kunokubangela iingxaki kunye nokuxinana kwethambo kunye nobunzima bemisipha. Abantu abatyebe kakhulu banomngcipheko omkhulu wokuwa kunye nokophuka kwamathambo. Kubalulekile ukugcina umthambo ukuze wakhe izihlunu, ezixhasa amathambo akho, kunye nokugcina ukutya okunempilo ukunciphisa ukulahleka kwethambo.

Iziphumo zokutya okukhawulezayo eluntwini

Namhlanje, ngaphezulu kwe-2 kwabathathu abantu abadala e-United States bathathwa njengabatyebe kakhulu okanye batyebile. Ngaphezulu kwesinye kwisithathu sabantwana abaneminyaka emi-6 ukuya kweli-19 bakwathathelwa ingqalelo njengokutyeba kakhulu okanye ukutyeba kakhulu.

Ukukhula kokutya okukhawulezayo eMelika kubonakala kungqamene nokukhula kokutyeba e-United States. Umbutho weOfesity Action Coalition (OAC) uxela ukuba inani leendawo zokutyela ezikhawulezayo eMelika liye laphindeka kabini ukusukela ngo-1970.

Ngaphandle kwemizamo yokwazisa kunye nokwenza abantu baseMelika babe ngabathengi abakrelekrele, olunye uphononongo lufumanise ukuba inani leekhalori, amanqatha, kunye nesodium kwizidlo ezinokutya okukhawulezileyo zihlala zingatshintshanga.

Njengabantu baseMelika abaxakekileyo kwaye batya ngaphandle rhoqo, kunokuba neziphumo ezibi kwinkqubo yezempilo kunye naseMelika.