Isondlo kubantu abadala

Umxholo

• Isishwankathelo
• Yintoni ukutya okunesondlo kwaye kutheni kubalulekile kubantu abadala?
• Yintoni enokwenza kube nzima kum ukuba nditye ndisempilweni njengoko ndimdala?
• Ndingatya njani ndisempilweni njengoko ndimdala?
• Ndingenza ntoni ukuba ndinengxaki yokutya ukutya okusempilweni?

Isishwankathelo

Yintoni ukutya okunesondlo kwaye kutheni kubalulekile kubantu abadala?

Isondlo malunga nokutya ukutya okusempilweni kunye nokutya okunesondlo ukuze umzimba wakho ufumane izondlo ozifunayo. Izakhamzimba zizinto ekutyeni ezifunwa yimizimba yethu ukuze zikwazi ukusebenza nokukhula. Ziquka ii-carbohydrate, amafutha, iiproteni, iivithamini, iiminerali kunye namanzi.

Ukutya okunesondlo kubalulekile, nokuba ungakanani na ubudala. Inika amandla kwaye inokukunceda ukulawula ubunzima bakho. Inokukunceda ukukhusela ezinye izifo, ezinje nge-osteoporosis, uxinzelelo lwegazi oluphezulu, isifo sentliziyo, uhlobo lwesibini lweswekile, kunye nomhlaza othile.

Kodwa njengoko uneminyaka yobudala, umzimba wakho kunye nobomi bakho buyatshintsha, kwaye ke kufuneka njalo ukuze uhlale usempilweni. Umzekelo, unokufuna iikhalori ezimbalwa, kodwa usafuna ukufumana izondlo ezaneleyo. Abanye abantu abadala bafuna iiprotein ezininzi.

Yintoni enokwenza kube nzima kum ukuba nditye ndisempilweni njengoko ndimdala?

Olunye utshintsho olunokwenzeka njengoko uneminyaka yobudala lunokwenza kube nzima kuwe ukuba utye okusempilweni. Oku kubandakanya utshintsho kwi

• Ubomi basekhaya, njengokuhlala wedwa ngesiquphe okanye unengxaki yokuhamba-hamba
• Impilo, enokwenza kube nzima kuwe ukuba uzipheke okanye uzondle
• Amayeza, anokutshintsha indlela ukutya okungcamla ngayo, womise umlomo wakho, okanye ususe umdla wokutya
• Ingeniso, okuthetha ukuba ungangabinayo imali yokutya
• Uvakalelo lwevumba kunye nokunambitha
• Iingxaki zokuhlafuna okanye ukugwinya ukutya kwakho

Ndingatya njani ndisempilweni njengoko ndimdala?

Ukuze uhlale usempilweni njengoko uneminyaka yobudala, kufuneka

• Yitya ukutya okunika ukutya okuninzi ngaphandle kweekhalori ezininzi, njenge
  • Iziqhamo kunye nemifuno (khetha iintlobo ezahlukeneyo ezinemibala eqaqambileyo)
  • Iinkozo ezipheleleyo, njenge-oatmeal, isonka sengqolowa kunye nerayisi emdaka
  • Ubisi olungenamafutha okanye olunamafutha asezantsi kunye noshizi, okanye isoya okanye irayisi ubisi olongeze ivithamin D kunye necalcium
  • Ukutya kwaselwandle, inyama engenamafutha, iinkukhu kunye namaqanda
  • Iimbotyi, amandongomane, kunye nembewu
• Gwema iikhalori ezingenanto. Oku kukutya okuneekhalori ezininzi kodwa zimbalwa izondlo, ezinje ngeetshiphusi, iilekese, izinto ezibhakiweyo, isoda kunye notywala.
• Khetha ukutya okuphantsi kwi-cholesterol kunye namafutha. Ngokukodwa ufuna ukuzama ukunqanda amafutha kunye nokuzalisa amafutha. Amafutha agcwalisiweyo ahlala engamafutha avela kwizilwanyana. Amafutha eTrans aqhutywa ngamanqatha kwintonga yemargarine kunye nokunciphisa imifuno. Ungazifumana kwezinye izinto ezithengiweyo ezigciniweyo kunye nokutya okuthosiweyo kwiindawo zokutyela ezikhawulezayo.
• Sela ulwelo olwaneleyo, ukuze ungafumani manzi emzimbeni. Abanye abantu balahlekelwa yingqondo yabo yokunxanwa njengoko bekhula. Kwaye amayeza athile anokukwenza kubaluleke ngakumbi ukuba nokufumana ulwelo oluninzi.
• Yiba namandla ngokwasemzimbeni. Ukuba uqalile ukulahla ukutya kwakho ukutya, ukuzilolonga kunokukunceda uzive ulambile.

Ndingenza ntoni ukuba ndinengxaki yokutya ukutya okusempilweni?

Ngamanye amaxesha imiba yezempilo okanye ezinye iingxaki zinokwenza kube nzima ukutya okusempilweni. Nazi ezinye iingcebiso ezinokukunceda:

• Ukuba udiniwe kukutya wedwa, zama ukuhlela ukutya okune-potluck okanye ukupheka nomhlobo. Unokujonga kwakhona ekubeni nokutya kwiziko elikufutshane elikufutshane, kwiziko loluntu, okanye kwiziko lenkolo.
• Ukuba unengxaki yokuhlafuna, jonga ugqirha wamazinyo ukukhangela iingxaki
• Ukuba unengxaki yokuginya, zama ukusela ulwelo oluninzi ngesidlo sakho. Ukuba oko akunakunceda, khangela umboneleli wakho wezempilo. Imeko yezempilo okanye amayeza anokubangela ingxaki.
• Ukuba unengxaki ekunukeni nasekungcamleni ukutya kwakho, zama ukongeza umbala kunye nemvakalo yokwenza ukutya kwakho kube mnandi
• Ukuba awutyi ngokwaneleyo, yongeza amashwamshwam asempilweni imini yonke ukukunceda ufumane izakhamzimba ezininzi kunye neekhalori
• Ukuba isigulo senza ukuba kube nzima kuwe ukuba uzipheke okanye uzondle, jonga kumboneleli wakho wezempilo. Unokucebisa ugqirha osebenza emsebenzini, onokukunceda ufumane iindlela zokwenza kube lula.

NIH: Iziko leLizwe ngokuDala

• Ukutya okuTyebileyo kwiNtlanzi kunye nemifuno kunokuKhulisa amandla akho eBongo