Izinto ezingama-20 ezincinci ezenza ukuba utyebe

Umxholo

• 1. Ukutya ngokukhawuleza
• 2. Ukungaseli Amanzi aaneleyo
• 3. Ukuhlala kakhulu kuluntu
• Ukuhlala ixesha elide
• 5. Ukungalali ngokwaneleyo
• 6. Ukungabinalo ixesha lokuphumla
• 7. Ukutya kwiipleyiti ezinkulu nezitya
• Ukutya phambi komabonwakude
• 9. Ukusela iikhalori zakho
• 10. Ukungatyi iProtheni eyaneleyo
• 11. Ukungatyi ngokwaneleyo
• 12. Ukuthatha ilifti endaweni yeZinyuko
• 13. Ukungabi Nokutya Okunempilo Okulula
• 14. Ukutya kakhulu Amafutha asempilweni
• 15. Ukuthenga ngaphandle koluhlu lokutya
• 16. Ukusela iiKofi ezininzi zobisi
• 17. Ukungatyi iziqhamo ezaneleyo kunye nemifuno
• 18.Ukusebenzisa Ukunxiba Okuninzi
• 19. Ukuba namaxesha okutya aRhoqo
• 20. Ukungatyi kwimpilo-veki
• Umgca osezantsi

Umntu ophakathi uzuza iponti enye ukuya kwezimbini (i-0.5 ukuya kwi-1 kg) ngonyaka ().

Nangona elo nani libonakala lincinci, elinokulingana ne-10 ukuya kwi-20 yeekhilogram (4.5 ukuya kwi-9 kg) kwiminyaka elishumi.

Ukutya okunempilo nokuzilolonga rhoqo kunokunceda ekuthinteleni ukuzuza kobunzima. Nangona kunjalo, zihlala zizinto ezincinci ezipakisha iiponti.

Ngethamsanqa, ungathatha ulawulo ngokutshintsha imikhwa yakho namhlanje.

Nazi izinto ezingama-20 ezenza ukuba utyebe.

1. Ukutya ngokukhawuleza

Kwihlabathi lanamhlanje, abantu baxakekile kunanini na kwaye bahlala betya ukutya kwabo ngokukhawuleza.

Ngelishwa, ukutya ngokukhawuleza kunokwenza ukuba ufumane amafutha. Izifundo zibonisa ukuba abantu abatya ukutya kwabo ngokukhawuleza kunokwenzeka ukuba batyebe kakhulu okanye batyebe (, 3,).

Kungenxa yokuba kuthatha ixesha ukuba umzimba wakho uxelele ingqondo yakho ukuba igcwele. Ke, abantu abatya ngokukhawuleza banokutya ngokulula ngakumbi kunemizimba yabo ngaphambi kokuba bazive behluthi ().

Ukuba ungumntu otya ngokukhawuleza, zama ukuzinciphisa isantya ngokuhlafuna ngakumbi kwaye uthathe ukulunywa okuncinci. Unokufunda ngakumbi iindlela zokucothisa ukutya kwakho apha.

2. Ukungaseli Amanzi aaneleyo

Izifundo ziqikelela ukuba ukuya kuthi ga kwi-16-28% yabantu abadala abanamanzi emzimbeni, kunye nabantu abadala kumngcipheko owandayo ().

Ukungaseli manzi ngokwaneleyo kunokukwenza unxanwe. Into enomdla kukuba ukunxanwa kungaphazanyiswa njengophawu lokulamba okanye ukunqwenela ukutya emzimbeni ().

Kwisifundo esinye, izazinzulu zifumanise ukuba abantu abasele iikomityi ezimbini zamanzi kanye phambi kwesidlo sakusasa batya iipesenti ezingama-22% kwisidlo kunabantu abangaselanga manzi ().

Eyona nto ibaluleke kakhulu, amanzi angenanto aneekhalori. Olunye uphononongo lufumanise ukuba ukubuyisela endaweni iziselo ezineswekile enamanzi kunokunciphisa ukuthathwa kwekhalori ukuya kuthi ga kwiikhalori ezingama-200 ngosuku ().

Ukuba ufumanisa amanzi angenamsebenzi, zama ukongeza izilayi zekhukhamba, ilamuni okanye isiqhamo osithandayo ukongeza idash yencasa.

3. Ukuhlala kakhulu kuluntu

Ukuba nobomi bentlalo kubalulekile ekugcineni ulungelelwano lobomi bomsebenzi.

Nangona kunjalo, ukuba sentlalweni kakhulu kunokuba kukwenza ukuba utyebe. Iimeko zentlalo zihlala zibandakanya ukutya okanye utywala, ezinokongeza ngokulula iikhalori ezingafunekiyo kwisidlo sakho.

Ukongeza, uphando lubonisa ukuba abantu bathanda ukutya njengabantu abakunye nabo. Ke ukuba abahlobo bakho batya iinxalenye ezinkulu okanye bakhetha ukutya okungenampilo, kunokwenzeka ukuba ulandele (10, 11).

Ngethamsanqa, kukho izinto onokuzenza ukuze uhlale usempilweni ngaphandle kokunikezela ngobomi bakho ekuhlaleni. Unokufumana iingcebiso ezikrelekrele zokutya usempilweni xa usitya apha ngaphandle.

Ukuhlala ixesha elide

Kumazwe aseNtshona, umndilili wabantu abadala uhlala iiyure ezili-9 ukuya kwezi-11 ngosuku ().

Nangona kubonakala kungenabungozi, uphononongo lubonisa ukuba abantu abahlala ixesha elide kunokwenzeka ukuba batyebe. Ukongeza, banomngcipheko ophezulu wezifo ezingapheliyo kunye nokufa kwangoko ().

Umzekelo, uhlalutyo lwezifundo ezithandathu zabantu abaphantse babe ngama-600,000 bafumanisa ukuba abantu abadala abahleli ixesha elingaphezulu kweeyure ezili-10 ngosuku, njengomsebenzi ophakathi weofisi, babenomngcipheko ophezulu wama-34% wokufa kwangoko ().

Into enomdla kukuba, uphononongo lufumanise ukuba abantu abahleli ixesha elide akubonakali ngathi balenzele ixesha abalichithe behleli nemithambo (,).

Ukuba umsebenzi wakho ubandakanya ukuhlala ixesha elide, qiniseka ukuba uzilolonga ngaphambi kokusebenza, ngexesha lesidlo sasemini okanye emva komsebenzi amaxesha ambalwa ngeveki. Unokuzama ukusebenzisa idesika emileyo.

5. Ukungalali ngokwaneleyo

Ngaphezulu kwesithathu sabemi baseMelika abafumani ukulala ngokwaneleyo ().

Ngelishwa, ukunqongophala kokulala kunxulunyaniswa kakhulu nokufumana ubunzima. Oku kungenxa yezinto ezininzi, kubandakanya utshintsho lwehomoni kunye nokusilela kwesizathu sokuzilolonga ().

Kwisifundo esinye, izazinzulu zihlalutye iindlela zokulala zabafazi abangaphezulu kwama-68,000 ngaphezulu kweminyaka eli-16. Bafumanise ukuba abasetyhini abalala ngaphantsi kweeyure ezi-5 ngobusuku babenomngcipheko omkhulu wokufumana ubunzima kunabantu abalala iiyure ezisi-7 nangaphezulu ().

Okubi ngakumbi kukuba, abantu abangafumani ngokwaneleyo ukulala kunokwenzeka ukuba bafumane amafutha esiswini, okanye amafutha e-visceral. Ukuhambisa amanqatha e-visceral kunxulunyaniswa nomngcipheko ophezulu wezifo ezinobungozi ezinjengesifo sentliziyo kunye nohlobo lwesibini lweswekile (,).

Ukuba unengxaki yokulala, unokufumana iingcebiso eziluncedo zokukunceda ulale ngokukhawuleza apha.

6. Ukungabinalo ixesha lokuphumla

Abantu abaninzi baphila ubomi obuxakekileyo kwaye abanalo nexesha labo.

Okulusizi kukuba, ukungabinalo ixesha lokuphumla kunokukwenza uzive uhlala uxinezelekile kwaye ufumane amanqatha.

Izifundo zibonisa ukuba uxinzelelo rhoqo lunxulunyaniswa namanqatha esisu. Kubonakala ngathi olu xinzelelo lwenza ukuba abantu ngokungazi banqwenele okungafunekiyo "ukutya okuthuthuzelayo" ukunciphisa uxinzelelo kunye nokubenza bazive bebhetele ().

Ukucamngca yeyona ndlela ilungileyo yokujongana noxinzelelo. Uphengululo lwezifundo ezingama-47 zabantu abangaphezu kwama-3 500 zabonisa ukuba ukucamngca kuncede ukunciphisa uxinzelelo kunye noxinzelelo ().

Ngaphandle kokucamngca, unokuzama i-yoga, ukunciphisa i-caffeine kunye nokuziqhelanisa nokunceda ukunciphisa uxinzelelo.

7. Ukutya kwiipleyiti ezinkulu nezitya

Ubungakanani beeplate zakho kunye nezitya zinokuba nefuthe elibonakalayo esinqeni sakho.

Kuhlalutyo lwezifundo ezingama-72, izazinzulu zafumanisa ukuba abantu batya ukutya okuninzi xa kunikezelwa kwiipleyiti ezinkulu kunye nezitya kuneepleyiti ezincinci kunye nezitya ngaphandle kokuyiqonda. Ngokomndilili, abantu abatye kwitafile enkulu batya i-16% ngaphezulu kweekhalori ngesidlo ngasinye).

Ukongeza, olunye uphononongo lufumanise ukuba neengcali zesondlo ngokungazi zityile i-ice cream engaphezulu ngama-31% xa zinikwa izitya ezinkulu ().

Oku kwenzeka ngenxa yokuba iipleyiti ezinkulu zinokwenza ukuhanjiswa kokutya kubonakale kukuncinci kunokuba kunjalo. Oku kukhohlisa ingqondo yakho ekucingeni ukuba khange utye ukutya okwaneleyo.

Ukutshintsha nje kwitafile encinci kunokukunceda utye ukutya okuncinci ngaphandle kokuziva ulambile.

Ukutya phambi komabonwakude

Abantu bahlala betya ngelixa bebukele iTV, bekhangela i-Intanethi okanye befunda iphepha. Nangona kunjalo, ukutya ngelixa uphazamisekile kunokwenza ukuba utye ukutya okuninzi.

Ukuphononongwa kwezifundo ezingama-24 kufumanise ukuba abantu batya ukutya okuninzi ngexesha lesidlo xa bephazamisekile ().

Into enomdla kukuba abo batye ngelixa bephazamisekile batya kakhulu ngakumbi ukutya emveni kwemini. Oku kusenokwenzeka ukuba khange baqonde ukuba batye kangakanani ukutya ngexesha lesidlo.

Ngelixa usitya, jolisa ekususeni konke ukuphazamiseka kwaye ujonge ukutya kwakho. Oku kwaziwa njengokutya ngengqondo kwaye kunceda ekwenzeni ukutya kube mnandi kwaye kube nakho amava ().

9. Ukusela iikhalori zakho

Ukusela iijusi zeziqhamo, iziselo ezibandayo kunye nezinye iziselo zinokukwenza ukuba ufumane amanqatha.

Ingqondo yakho ayibhalisi iikhalori ezivela kwiziselo ngendlela efanayo ebhalisa iikhalori ezivela ekudleni, oku kuthetha ukuba unokuhlawulela ngokutya ukutya okuninzi kamva ().

Kwisifundo esinye, abantu abangama-40 basebenzise iikhalori ezingama-300 kuwo onke ama-apile, i-appleauce okanye i-apile kunye nokutya kwabo amaxesha amathandathu ahlukeneyo. Oososayensi bafumene iiapile ezipheleleyo zizalisa kakhulu, ngelixa ijusi yeapile yayiyeyona incinci yokugcwalisa ().

Fumana iikhalori zakho kukutya okupheleleyo endaweni yokusela. Ukutya okuphela kuthatha ixesha elininzi lokuhlafuna nokuginya, oko kuthetha ukuba ingqondo yakho inexesha elininzi lokuqhubekeka imiqondiso yendlala.

10. Ukungatyi iProtheni eyaneleyo

Ukunqongophala kweprotein ekudleni kwakho kunokubangela ukuba utyebe.

Esi sondlo sibalulekileyo sinokukunceda uhlale ugcwele ixesha elide ngelixa usitya ukutya okuncinci ().

Iprotein ixelela umzimba ukuba wenze ngakumbi iihomoni ezinjengepeptide YY, GIP kunye ne-GLP-1. Ikwaxelela umzimba ukuba wenze iihomoni ezimbalwa zendlala njenge-ghrelin (,).

Izifundo zikwabonakalisile ukuba ukutya okuneprotein ephezulu kunokunceda ukukhulisa imetabolism yakho kunye nokugcina ubunzima bemisipha- izinto ezimbini ezibalulekileyo ekugcineni ubunzima obunempilo (,).

Ukunyusa iprotein protein, zama ukutya ukutya okuneprotein okunamaqanda, inyama, intlanzi, itofu kunye neelentile. Unokufumana ukutya okumnandi ngakumbi kweeprotein apha.

11. Ukungatyi ngokwaneleyo

Ukunqongophala kwefayibha kwindlela otya ngayo kunokubangela ukuba utyebe. Kungenxa yokuba ifayibha inceda ukulawula ukuthanda kwakho ukutya ukuze uhlale ugcwele ixesha elide (,,).

Olunye uphononongo lubonise ukuba ukutya iigrama ezili-14 ezongezelelekileyo zosuku ngemini kunokunciphisa ikhalori oyityayo ukuya kuthi ga kwi-10%. Oku kunokukhokelela kwilahleko yokufikelela kwi-4.2 yeekhilogram (1.9 kg) ngaphezulu kweenyanga ezine ().

Ngaphandle kwesidlo, iimpembelelo zefayibha ekwehliseni ubunzima bomzimba zinempikiswano. Nangona kunjalo, inyani yokuba ukuzaliswa kwefayibha inokunceda ukukhusela isinqe sakho.

Unokonyusa ukutya kwakho ifibre ngokutya imifuno emininzi, ngakumbi iimbotyi kunye nemidumba. Ngenye indlela, unokuzama ukuthatha isongezo sefayibha esinyibilikayo njengeglucomannan.

12. Ukuthatha ilifti endaweni yeZinyuko

Ukuba uthatha ilifti endaweni yezinyuko zomsebenzi, uyaphoswa kukuzilolonga ngokulula.

Uphando lubonisa ukuba utshisa iikhalori ezisi-8 kuwo onke amanyathelo ayi-20 onyukayo. Ngelixa i-8 yeekhalori inokubonakala ngathi ayibalulekanga, inokongeza ngokulula ukuya kwi-calories ezingaphezulu ezilikhulu ngosuku ukuba uhlala uhamba phakathi kwemigangatho emininzi ().

Ukongeza, uphononongo lubonisa ukuba abantu abathatha izinyuko baphucule ukomelela komzimba kunye nentliziyo kunye nengqondo engcono (,, 40).

Ngaphezulu, uphando lubonisa ukuba ukuthatha izinyuko kunokukhawuleza kunokuthatha ilifti ukuba ufuna ixesha lokulinda (40).

13. Ukungabi Nokutya Okunempilo Okulula

Indlala sesinye sezizathu zokuba abantu batyebe.

Xa abantu belambile, kunokwenzeka ukuba batye ukutya okukhulu. Ukongeza, indlala inokuyonyusa iminqweno yakho yokutya okungenampilo (41, 42,).

Ukuba nokutya okulula okunempilo kunokunceda ekulweni indlala kunye nokuthintela ukuthanda kwakho ukutya okungenampilo.

Khawukhumbule nje ukugcina ubukhulu bezabelo zakho ekudleni. Ngaphandle koko, ukutya ukutya okuninzi okunempilo kunye nokutya okukhulu kunokuchaphazela isinqe sakho.

Unokufumana izimvo ezininzi ezimnandi zokutya apha.

14. Ukutya kakhulu Amafutha asempilweni

Amafutha asempilweni njengeavokhado, ioyile yekhokhonathi kunye neoyile yomnquma yinxalenye ebalulekileyo yokutya okusempilweni.

Ngelishwa, "ukuba nento eninzi kakhulu elungileyo" kukwabhekisa kumafutha asempilweni. Kungenxa yokuba amafutha asempilweni nawo aphezulu kwiikhalori.

Umzekelo, icephe elinye leoyile linee-calories ezili-119. Ukuba ukongeza iipuni ezininzi zeoyile kwizidlo zakho, iikhalori zinokongeza ngokukhawuleza (44).

Nangona amafutha asempilweni eneekhalori ezininzi, zinesondlo kwaye azifanele ukuthintelwa. Endaweni yoko, jolisa ekufumaneni uninzi lwamanqatha ekutyeni okutyayo ekutyeni okupheleleyo njenge salmon kunye neavokhado. Oku kutya kugcwalisa ngakumbi kuneoyile yodwa.

Ukongeza, jolisa ukutya ibhalansi elungileyo yamafutha asempilweni, iiproteni ezijiyileyo, iziqhamo kunye nemifuno. Oku kufanele ukuba ngokwemvelo kulungelelanise ukutya kwakho kunye nokunciphisa ukutya kwakho kwekhalori yemihla ngemihla.

15. Ukuthenga ngaphandle koluhlu lokutya

Ukuthenga ngaphandle koluhlu lweevenkile kunokukwenza ukuba utyebe.

Uluhlu lokuthenga alunakunceda nje ukugcina imali, kodwa lunokukuyekisa nasekuthengeni izinto ezingxamisekileyo, ezihlala zingenampilo.

Ngapha koko, uphononongo oluninzi lufumanise ukuba abantu abathenga uluhlu lokutya kunokwenzeka ukuba batye besempilweni, bathwale ubunzima obuncinci kwaye bonge imali eninzi (,).

Nazi iingcebiso ezimbalwa zokwenza uluhlu lokutya:

• Hlela ukutya ngokodidi ukuze kube lula ukukufumana.
• Ukuba uqhelene nevenkile, dwelisa ukutya kwakho ngokulandelelana ukusuka kufutshane ekungeneni kweyona ndawo ikude ukusuka ekungeneni. Oku kuyakunceda ukongela ixesha kwaye uphephe isilingo.
• Qinisekisa ukuba uluhlu lwakho lokutya luhambelana nesicwangciso sakho sokutya seveki ukuze ungabuyeli evenkileni kwakhona.

16. Ukusela iiKofi ezininzi zobisi

Ngaphezulu kwama-60% amaMelika asela ikofu yonke imihla (47).

Esi siselo sidumileyo asisiyomandla nje kuphela, kodwa sikwalayishwe ngee-antioxidants kunye nezakha mzimba eziluncedo.

Nangona kunjalo, uphando lubonisa ukuba ngaphezulu kwesibini kwisithathu sabantu baseMelika bongeza i-cream, iswekile, ubisi kunye nezinye izongezo kwikofu yabo, ezinokuthi ziyenze ingabinampilo. Oku kuthetha ukuba umkhwa wakho wekofu unokuba negalelo ekufumaneni amafutha (48).

Umzekelo, i-latte ende evela kwi-Starbucks ineekhalori ezingama-204. Ukwenza utshintsho kwikofu emnyama kunokukunika ikhafeyini efanayo ngaphandle kweekhalori (49, 50).

17. Ukungatyi iziqhamo ezaneleyo kunye nemifuno

Ngaphantsi kwe-1 kwabali-10 baseMelika bahlangabezana nezindululo malunga nokutya kunye nemifuno ().

Esi sisizathu esikhulu sokuba ama-70% amaMelika atyebe kakhulu okanye atyebe kakhulu).

Ayizizo kuphela iziqhamo kunye nemifuno elayishwe ngezakhamzimba eziluncedo, kodwa zikwanazo neekhalori, ezilungele esinqeni sakho (53).

Izifundo ezininzi zikwabonakalisile ukuba abantu abatya imifuno kunye neziqhamo ngakumbi kunokwenzeka ukuba babe sempilweni (,).

Ukuba ukufumanisa kunzima ukutya iziqhamo kunye nemifuno, nazi iingcebiso ezimbalwa eziluncedo:

• Yongeza ezinye iziqhamo kwi-oatmeal yakho yakusasa.
• Lungisa ezinye zeentlobo zemifuno eluhlaza kwaye uhambe nazo xa usiya emsebenzini.
• Yongeza imifuno eninzi kwiisuphu zakho, isityu kunye nelasagnas.
• Yitya iisuphu ezityebileyo zemifuno kunye neemoya njengoko kubanda ngaphandle.
• Ukuba ukufumanisa kunzima ukulungiselela imifuno emitsha, zama ukuyidibanisa nemifuno efriziwe.

18.Ukusebenzisa Ukunxiba Okuninzi

Inkonzo enye yokunxiba isaladi inokuba neekhalori ezingaphezulu kwesaladi yakho yonke.

Umzekelo, isaladi yokunxiba efana nerandi, itshizi yeblue kunye nezinto zokunxiba zikaKesare ziqulathe phakathi kwe-130 ukuya kwi-180 yeekhalori ngokusebenza okuqhelekileyo (56, 57, 58).

Ukubeka oku ngokwembono, kungakuthatha imizuzu engama-30 ukuhamba ngesantya esimodareyitha ukutshisa nje isaladi yokunxiba (59).

Endaweni yoko, zama ukunciphisa isinxibo sesaladi kangangoko, njengoko zinokongeza ngokulula iikhalori kwindlela otya ngayo. Okanye kungcono, khetha isaladi enxibe okwekhalori ephantsi njenge-vinaigrette.

19. Ukuba namaxesha okutya aRhoqo

Ngelixa ukulibazisa ukutya rhoqo ngoku kungenabungozi, ukutya rhoqo ngamaxesha angaqhelekanga kunokuba yingozi kwimpilo yakho nakwinqeni yakho.

Kwisifundo esinye sabantu abali-11, izazinzulu zifumanise ukuba abantu abanamaxesha okutya rhoqo baziva bengalambi kakhulu phambi kwesidlo kwaye behluthi ngakumbi emva kwesidlo. Oku kuthetha ukuba abantu abanamaxesha okutya angaqhelekanga banokuziva belambile ngakumbi kwaye batye ukutya okuninzi ().

Okubaluleke kakhulu kukuba abantu abanamaxesha okutya angaqhelekanga banomngcipheko ophezulu wezifo ezingapheliyo. Oku kubandakanya isifo se-metabolic syndrome, isifo sentliziyo, ukunganyangeki kwi-insulin kunye nolawulo lweeswekile egazini olubi (,).

Kwithiyori, amaxesha okutya angaqhelekanga anokuthi akhuthaze ezi ziphumo zichaphazela iwotshi yangaphakathi yomzimba wakho. Le wotshi yangaphakathi inceda iinkqubo eziqhelekileyo ezinjengokutya, imetabolism kunye nokwetyiswa, ngenxa yoko ukutya okungaqhelekanga kunokuphazamisa isingqisho (,,).

20. Ukungatyi kwimpilo-veki

Abantu bahlala bekufumanisa kulula ukutya ukutya okusempilweni phakathi evekini kuba banendlela yesiqhelo yemihla ngemihla kunye nomsebenzi kunye nokuzibophelela ebomini.

Ngokuchaseneyo, ngeempelaveki zihlala zinobume obuncinci. Ukongeza, abantu banokubakujikeleze izilingo ezingenampilo, ezinokubangela ukutyeba.

Kwisifundo esinye, oososayensi baqaphela indlela yokutya kunye nokuzilolonga kwabantu abangama-48. Bafumanise ukuba abantu batyebe ngeempelaveki, kuba besitya ukutya okuninzi kwaye bengasebenzi ().

Ngethamsanqa, unalo nexesha elininzi ngeempelaveki lokuya ngaphandle uzilolonge. Ngapha koko, ungasiphepha isilingo ngokususa ukutya okungenampilo endlini.

Umgca osezantsi

Zininzi izinto ezincinci ezinokukwenza utyebe.

Nangona kunjalo, unokwenza utshintsho kwindlela yokuphila namhlanje ukuze ubaphendule.

Ngokulandela iingcebiso ezimbalwa kweli nqaku, unokuqinisekisa ukuba ufumana okona kulungileyo kukutya okusempilweni kunye nokuzilolonga rhoqo kwaye ukunqande ukukubetha ngengozi.