Ngaba ukusilela kwesondlo kubangela iminqweno?

Umxholo

• Isindululo esiphakanyisiweyo phakathi kokunqongophala kwezondlo kunye neminqweno
• Ukusilela kwesondlo okunokubangela iminqweno
• IPica
• Ukunqongophala kwesodium
• Kutheni iziphene zinokunganxibelelaniswa neminqweno
• Iminqweno ikhethekileyo ngokwesini
• Ikhonkco eliMiselweyo phakathi kweMinqweno kunye neeMfuno zeZondlo
• Ukutya okukhethekileyo kunye ne-Nutrient-Poor Food
• Abanye oonobangela abanokubakho kwiminqweno yakho
• Indlela yokunciphisa iminqweno
• Umgca osezantsi

Iminqweno ichazwa njengeminqweno enamandla, engxamisekileyo okanye engaqhelekanga okanye iminqweno.

Ayisiyonto ixhaphakileyo kubo kuphela, kodwa zikwangumbandela weemvakalelo ezinamandla onokuzifumana xa kufikwa ekutyeni.

Abanye bakholelwa ukuba iinkanuko zibangelwa kukusilela kwezondlo kwaye bakujonga njengendlela yomzimba yokuzilungisa.

Ukanti abanye banyanzelisa ukuba, ngokungafaniyo nendlala, iminqweno ubukhulu becala yile nto ifunwa yingqondo yakho, endaweni yoko kufunwa ngumzimba wakho.

Eli nqaku liphonononga ukuba ngaba ukusilela kwezondlo ezithile kubangela iminqweno yokutya.

Isindululo esiphakanyisiweyo phakathi kokunqongophala kwezondlo kunye neminqweno

Inani elandayo labantu likholelwa ekubeni ukunqwenela ukutya yindlela yomzimba yokuqonda iimfuno zesondlo.

Bacinga ukuba xa umzimba uswele isondlo esithile, ngokwendalo unqwenela ukutya okutyebileyo kweso sondlo.

Umzekelo, iminqweno yetshokholethi ihlala ityholwa kumanqanaba asezantsi e-magnesium, ngelixa ukuthanda inyama okanye itshizi kuhlala kubonwa njengophawu lwentsimbi ephantsi okanye amanqanaba e-calcium.

Ukufezekisa iminqweno yakho kukholelwa ukuba kunceda umzimba wakho uhlangabezane neemfuno zezondlo kunye nokulungisa ukunqongophala kwezondlo.

Abanye abantu bakholelwa ekubeni inkanuko yindlela yomzimba wakho yokunyusa ukufunxwa kwezakha mzimba ezithile ezinokungabikho ekudleni kwakho.

Ukusilela kwesondlo okunokubangela iminqweno

Ngamanye amaxesha, iminqweno inokubonisa ukungonelanga kokutya izondlo ezithile.

IPica

Omnye umzekelo yi-pica, imeko apho umntu anqwenela izinto ezingondlekanga, ezinje ngomkhenkce, ukungcola, umhlaba, indawo yokuhlamba impahla okanye isitatshi sombona, phakathi kwabanye.

I-Pica ixhaphake kakhulu kubafazi abakhulelweyo kunye nabantwana, kwaye esona sizathu sayo ayaziwa okwangoku. Nangona kunjalo, ukusilela kwezondlo kucingelwa ukuba kungadlala indima (,).

Izifundo ziyaqaphela ukuba abantu abaneempawu zepica bahlala benentsimbi ephantsi, i-zinc okanye amanqanaba e-calcium. Ngaphezulu, ukuxhasa ukungabikho kwezondlo kubonakala kumisa indlela yokuziphatha kwepica kwezinye iimeko (,,,).

Oko kwathiwa, uphononongo lukwachaza iimeko zepica ezingadibenanga nokusilela kwezondlo, kunye nezinye apho ukongezwa kungakhange kuyeke indlela yokuziphatha kwepica. Ke, abaphandi abanakutsho ngokuqinisekileyo ukuba ukusilela kwezondlo kubangela iminqweno enxulumene nepica ().

Ukunqongophala kwesodium

Isodiyam idlala indima ebalulekileyo ekugcineni ulungelelwaniso lomkhuhlane womzimba kwaye iyimfuneko ukuze usinde.

Ngesi sizathu, iminqweno yesodiyam ephezulu, ukutya okunetyiwa kuhlala kucingelwa ukuba kuthetha ukuba umzimba ufuna isodiyam engaphezulu.

Ngapha koko, abantu abaswele isodium bahlala bexela iminqweno eyomeleleyo yokutya okunetyiwa.

Kwangokunjalo, abantu abanamanqanaba esodiyam yegazi ehliswe ngenjongo, nokuba kungokuchiza (iipilisi zamanzi) okanye ukuzilolonga, ngokubanzi banika ingxelo yokonyuka kokutya okunetyiwa okanye okuselwayo (,,).

Ke, kwezinye iimeko, inkanuko yetyuwa inokubangelwa kukusilela kwesodiyam okanye amanqanaba esodium egazi asezantsi.

Nangona kunjalo, kubalulekile ukugcina engqondweni ukuba ukusilela kwe-sodium kunqabile. Ngapha koko, ukuthathwa kwesodium okugqithisileyo kuxhaphake kakhulu kunongeneli ngokwaneleyo, ngakumbi kwiindawo eziphuhlileyo zehlabathi.

Ukufuna ukutya okunetyiwa ngokulula kusenokungathethi ukuba uswele i-sodium.

Kukho ubungqina bokuba ukutya rhoqo ukutya okunesodiyam ephezulu kunokukhokelela ekubeni uhlakulele ukuthanda ukutya okunetyiwa. Oku kunokwenza iminqweno yetyuwa kwiimeko apho ukongezwa kwesodium kungafunekiyo kwaye kunokuba yingozi kwimpilo yakho,,).

Iminqweno yokutya okunetyiwa kunye nezinto ezingenasondlo ezinje ngomkhenkce nodongwe kunokubangelwa kukusilela kwezondlo. Nangona kunjalo, oku akusoloko kunjalo, kwaye kufuneka uphando oluninzi ngaphambi kokuba kwenziwe izigqibo ezinamandla.

Kutheni iziphene zinokunganxibelelaniswa neminqweno

Iminqweno idityaniswe ngokungafaniyo nokusilela kwezondlo ixesha elininzi.

Nangona kunjalo, xa ujonga ubungqina, zininzi iimpikiswano ezinokwenziwa ngokuchasene nale ithiyori "yokusilela kwezondlo". Ezi mpikiswano zilandelayo zezona zinamandla.

Iminqweno ikhethekileyo ngokwesini

Ngokophando, inkanuko yomntu kunye nokuhamba rhoqo kuye kuchatshazelwe sisini.

Umzekelo, ababhinqileyo babonakala ngathi banokuphinda phinda kabini amathuba okuba bafumane iminqweno yokutya njengamadoda (,,).

Abasetyhini bakwanokunqwenela ukutya ukutya okuswiti, njenge chocolate, ngelixa amadoda kusenokwenzeka ukuba anqwenele ukutya okunencasa (,,).

Abo bakholelwa ukuba ukunqongophala kwezondlo kubangela iminqweno rhoqo bacebisa ukuba iminqweno yetshokholethi ibangelwe kukuswela kwe-magnesium, ngelixa ukutya okunencasa kuhlala kunxulunyaniswa nokungeneli kwesodium okanye iprotein.

Nangona kunjalo, akukho bungqina buncinci bokuxhasa umahluko ngokwesini kumngcipheko wokunqongophala kwazo naziphi na izakha mzimba.

Olunye uphononongo lwenza ingxelo yokuba amadoda ngokubanzi adibana nama-66-84% ezincomo zabo zemihla ngemihla (i-RDI) zemagniziyam, ngelixa abasetyhini bedibana kuma-63-80% e-RDI yabo ().

Ngaphezu koko, kukho ubungqina obuncinci bokuxhasa ukuba amadoda anokusilela kakhulu kwisodiyam okanye kwiproteni kunabafazi. Ngapha koko, ukusilela kwezinye zezi zondlo kunqabile kakhulu kwiindawo eziphuhlileyo zehlabathi.

Ikhonkco eliMiselweyo phakathi kweMinqweno kunye neeMfuno zeZondlo

Ukucingelwa emva kwento ethi “ukunqongophala kwezondlo” kukuba abo banokutya okuphantsi kwezakha-mzimba ezithile kusenokwenzeka ukuba banqwenela ukutya okuqulathe ezo zinongo ().

Nangona kunjalo, kukho ubungqina bokuba akusoloko kunjalo.

Omnye umzekelo kukukhulelwa, apho ukukhula komntwana kunokuphinda kabini iimfuno zezondlo ezithile.

I-hypothesis "yokunqongophala kwezondlo" iya kuqikelela ukuba abasetyhini abakhulelweyo banqwenela ukutya okunezondlo, ngakumbi ngexesha lamanqanaba okugqibela ophuhliso lomntwana xa iimfuno zezondlo ziphezulu.

Nangona kunjalo, uphononongo luxela ukuba abasetyhini bathanda ukunqwenela i-carb ephezulu, ukutya okunamafutha aphezulu kunye nokutya okukhawulezileyo ngexesha lokukhulelwa, endaweni yeendlela ezizezinye ezinobutyebi ().

Ngaphezulu, ukuthanda ukutya kuhlala kuvela kwisiqingatha sokuqala sokukhulelwa, esenza ukuba kungathandeki ukuba zibangelwe kukunyuka kweekhalori ().

Izifundo zokuphulukana nobunzima zibonelela ngeengxoxo ezongezekileyo ngokuchasene "nokusilela kwesondlo" ithiyori.

Kwisifundo esinye sokulahleka kobunzima, abathathi-nxaxheba abalandela ukutya okune-carb esezantsi kangangeminyaka emibini baxele iminqweno esezantsi kakhulu yokutya okune-carb kunezo zilandela ukutya okunamafutha asezantsi.

Kwangokunjalo, abathathi-nxaxheba babeka ukutya okunamafutha asezantsi ngexesha elifanayo baxela iminqweno embalwa yokutya okunamafutha aphezulu).

Kwesinye isifundo, ukutya okuneekhalori eziphantsi kakhulu kunciphise ubungakanani beminqweno ngokubanzi ().

Ukuba iminqweno ibangelwe kukutya okunezakha-mzimba ezithile, kuya kulindeleka isiphumo esahlukileyo.

Ukutya okukhethekileyo kunye ne-Nutrient-Poor Food

Iminqweno icaciswe gca kwaye ihlala ingoneliseki kukutya nantoni na ngaphandle kokutya okulangazelelwayo.

Nangona kunjalo, uninzi lwabantu luthanda ukunqwenela i-carb ephezulu, ukutya okunamafutha aphezulu, endaweni yokutya okunesondlo (20).

Ngenxa yoko, ukutya okunqwenelekayo akusoloko kungoyena mthombo wesondlo ohambelana nokunqwenela oko.

Umzekelo, iinkanuko zesonka samasi zihlala zijongwa njengendlela yomzimba yokuhlawulela ukunganeli kwe-calcium.

Nangona kunjalo, ukunqwenela ukutya okufana ne-tofu kuya kuba nakho ukubalungisa ukusilela kwe-calcium, kuba ibonelela nge-calcium ephindwe kabini nge-1-ounce (28-gram) isahlulo (21).

Ngapha koko, kunokuphikiswa ukuba abantu abanesiphene sezondlo baya kuxhamla ngokulangazelela iintlobo ezahlukeneyo zokutya ezinesondlo esifunekayo, endaweni yomthombo omnye.

Umzekelo, kungasebenza ngakumbi kwabo banesiphene semagniziyam ukuba banqwenele amandongomane anobutyebi be-magnesium kunye neembotyi, endaweni yetshokholethi iyodwa (22, 23, 24).

Iingxoxo ezingentla zibonelela ngobungqina obusekwe kwisayensi ukuba ukusilela kwezondlo kuhlala kungangoyena nobangela weminqweno.

Abanye oonobangela abanokubakho kwiminqweno yakho

Iminqweno inokubangelwa zezinye izinto ngaphandle kokusilela kwesondlo.

Banokuchazwa ngezi ndlela zilandelayo zomzimba, ezengqondo nezentlalo:

• Iingcinga ezixineneyo: Ukujonga ukutya okuthile "njengokwenqatshelwe" okanye ukuzama ukuthintela umnqweno wakho wokukutya kuhlala kuqinisa umnqweno wabo (, 26).
• Imibutho yomxholo: Ngamanye amaxesha, ingqondo inxulumana nokutya ukutya kunye nomxholo othile, njengokutya iipopika ngemovie. Oku kunokudala umnqweno wokutya okuthe ngqo kwixesha elizayo xa imeko efanayo ibonakala (26,).
• Isimo esithile: Iminqweno yokutya inokubangelwa ziimowudi ezithile. Omnye umzekelo "kukutya okuthuthuzelayo," okuhlala kunqweneleka xa ufuna ukufumana imeko engalunganga ().
• Amanqanaba oxinzelelo oluphezulu: Abantu abanoxinzelelo bahlala benika ingxelo yokufumana iminqweno ngakumbi kunabo bangenalo uxinzelelo ().
• Ukulala ngokwaneleyo: Ukulala kancinci kunokuphazamisa amanqanaba ehomoni, anokunyusa amathuba okuba neminqweno (,).
• Ukuhambisa amanzi kakubi: Ukusela amanzi amancinci okanye ezinye izinto ezingamanzi kunokukhuthaza indlala kunye neminqweno kwabanye abantu ().
• Iprotein okanye ifayibha engonelanga: Iiproteni kunye nefayibha zikunceda uzive ugcwele. Ukutya okuncinci kakhulu kunokonyusa indlala kunye neminqweno (,,).

Iminqweno inokubangelwa ziimpawu ezahlukeneyo zomzimba, ezengqondo okanye ezentlalo ezingenanto yakwenza nokusilela kwezondlo.

Indlela yokunciphisa iminqweno

Abantu abahlala befumana iminqweno banokufuna ukuzama ezi ndlela zilandelayo zokunciphisa.

Kubaqalayo, ukutsiba ukutya kunye nokungaseli manzi ngokwaneleyo kungakhokelela kwindlala nakwiminqweno.

Ke, ukutya ukutya okunezondlo, ukutya okunesondlo kunye nokuhlala unamanzi amaninzi kunokunciphisa amathuba okunqwenela (32,).

Kwakhona, ukufumana ukulala okwaneleyo kunye nokuzibandakanya rhoqo kwimisebenzi yokunciphisa uxinzelelo efana neyoga okanye ukucamngca kunokunceda ukunciphisa amathuba okunqwenela (,).

Kwimeko apho umnqweno ubonakala, kunokuba luncedo ukuzama ukufumanisa oyena nobangela.

Umzekelo, ukuba uhlala unqwenela ukutya njengendlela yokufumana ukungonwabi, zama ukufumana umsebenzi obonelela ngokuziva ukonyusa imood njengokutya.

Okanye ukuba uqhele ukubhenela kwiicookies xa udikiwe, zama ukuthatha inxaxheba komnye umsebenzi ngaphandle kokutya ukunciphisa isithukuthezi sakho. Ukutsalela umnxeba umhlobo okanye ukufunda incwadi yeminye yemizekelo, kodwa ufumane okusebenzayo kuwe.

Ukuba inkanuko iyaqhubeka ngaphandle kwemizamo yakho yokuyishenxisa, yamkele kwaye uzonwabise ngengqondo.

Ukonwabela ukutya okunqwenelayo ngelixa ugxila kuzo zonke izivamvo zakho kumava okungcamla kunokukunceda wanelise umnqweno wakho ngesixa esincinci sokutya.

Okokugqibela, inani labantu abafumana iminqweno engaguquguqukiyo yokutya okuthile kunokuba nakho ukubandezeleka kukutya.

Ukutya iziyobisi yimeko apho iingqondo zabantu zisabela kukutya okuthile ngendlela efanayo nengqondo yabo balikhoboka leziyobisi (37).

Abo barhanela ukuba iinkanuko zabo zibangelwa likhoboka lokutya kufuneka bafune uncedo kwaye bafumane iindlela zonyango ezinokubakho.

Ngaphezulu, eli nqaku lidwelise iindlela ezili-11 zokumisa nokukhusela iminqweno.

Iingcebiso ezingentla zenzelwe ukunceda ukunciphisa inkanuko kwaye zikuncede ujongane nazo ukuba ziyavela.

Umgca osezantsi

Iminqweno ihlala ikholwa ukuba yindlela yomzimba yokugcina ulungelelwaniso lwezondlo.

Ngelixa ukusilela kwezondlo kungangunobangela weminqweno ethile, oku kuyinyani kuphela kwimeko encinci yamatyala.

Ngokubanzi, iminqweno inokubangelwa zizinto ezahlukeneyo ezingananto yakwenza nomzimba wakho ubiza izakhamzimba ezithile.