Inyani malunga nokuchuma kunye nokuguga

Umxholo

• Uphengululo lwe

Ngokuqhelekileyo sicinga ukuba ukugxila kubomi bonke kukutya okunokulinganisela yeyona nto sibheja ngayo. Kodwa ngokophando olutsha olupapashwe kwi Iinkqubo zeNational Academy of Sciences, ukulawula umlinganiselo weemacronutrients esizityayo kubomi bethu bonke kunokunceda ukwandisa ukuchuma kunye nobomi.

Kolu phando, abaphandi babeka iimpuku ezingama-858 kwenye yeendlela ezingama-25 zokutya ezahlukeneyo ezinamanqanaba ahlukeneyo eprotein, carb, fat kunye neekhalori. Kwiinyanga ezilishumi elinesihlanu kufundo, balinganisa iimpuku zamadoda nabasetyhini ngempumelelo yabo yokuzala. Kuzo zombini izini, ixesha lokuphila libonakala lide kwi-high-carb, isicwangciso seprotheni ephantsi, ngelixa umsebenzi wokuzala wonyuswa kwi-high-protein, i-low-carb diet.

Olu phando luselutsha, kodwa izazinzulu ezichaphazelekayo zicinga ukuba isenokuba sisicwangciso esingcono sempumelelo yokuzala kunonyango lwangoku. "Njengoko abafazi belibazisa ngakumbi ukuzala, imfuno yokuncedisa iteknoloji yokuzala iyanda," kusho umbhali wokufunda uGqr. Samantha Solon-Biet ovela kwiziko likaCharles Perkins kwiYunivesithi yaseSydney."Ngokuqhubeka nezifundo, kunokwenzeka ukuba endaweni yabasetyhini abanenzalo abhenele kwangoko kubuchwephesha be-IVF, kungenziwa elinye iqhinga lokutshintsha umlinganiso weemacronutrients zokutya ukuphucula ukuzala kwabasetyhini. Oku kuya kuthintela isidingo songenelelo lonyango, ngaphandle iimeko ezinzima kakhulu. "

Ukusinceda sibeke isondlo, ukwaluphala kunye nokuzala kwindawo efanelekileyo, siye sajonga iingcali ezimbalwa.

Kutheni iprotein yokukhulelwa?

Iyavakala into yokuba iprotein ingakhulisa ukuzala, ngokukaJessica Marcus, R.D. "Iiprotheyini kufuneka zibengqondo ephezulu ngexesha lokuzala, kuba kubalulekile ekwakheni iiseli kunye nezicubu kwaye kubalulekile ekukhuleni komntwana," uyacacisa. “Enyanisweni, umama otya ii<em>calories ezaneleyo kodwa enganeprotein enganelanga unokutyeba kakhulu kodwa ekugqibeleni agqibe ekubeni abe nomntwana ozelwe enobunzima obuncinane. inyama, ubisi nentlanzi. "

Ngelixa iimfuno zeprotein zinokubhengezwa ngakumbi njengoko uzama ukukhulelwa, kusekuninzi esingaziyo. "Ndiya kulumkisa abantu basetyhini ukuba bangaqali ukutya ii-20 oz steaks kathathu ngemini," utshilo uLiz Weinandy, MPH, RD, LD, ugqirha otya izigulana ongalaliswayo eOhio State University Wexner Medical Centre oye wagubungela i-OB / GYN yabantu. "Ukuba ibhinqa lifuna ukuya phezulu kancinci kwiprotheyini, oko kuya kuba kuhle-kodwa kugxininise ekutyeni imithombo enqabileyo engalungiswanga kakhulu. Ngamanye amazwi, ukunciphisa ukutya kwesidlo sasemini, izinja ezishushu, kunye ne-salami kunye nokwandisa imithombo enqabileyo, njenge amaqanda enkukhu, amaxesha ambalwa ngeveki. " (Kwaye ugweme oku Kutya oku-6 okungathintelwanga ngexesha lokukhulelwa.)

Ingaba kukho okunye ukutya okanye amaqela okutya aphucula ukuchuma?

NgokukaMarcus no-Weinandy, ukugxila kukulungelelana kusebenza ngakumbi. Kuvakala kulula, kodwa uninzi lwabasetyhini alukho. Ukutya kokutyalwa njengemifuno emitsha, iziqhamo kunye nokutya okuziinkozo kufuneka kube sisiseko sokutya, utshilo uMarcus. "Babonelela ngeevithamini zangaphambi kokubeletha, iiminerali, kunye ne-phytonutrients ezifana ne-folate yokukhusela i-neural tube defects, isinyithi ukugcina umthamo wegazi owandisiweyo, i-calcium yokwenza amathambo kunye nokulawulwa kwamanzi, kunye ne-vitamin C yokuphuhliswa kwezinyo kunye namathambo."

Ukugxininisa kumanqatha aphambili nako kunokusebenza. "Imveliso yobisi enamafutha agcweleyo njengobisi kunye neyogathi inokonyusa ukuchuma," utshilo u-Weinandy. "Oku kuchasene nobulumko obuqhelekileyo kunye nezikhokelo zangoku zokuba wonke umntu, kubandakanya nabasetyhini abazama ukukhulelwa, kufuneka batye iimveliso zobisi ezinamafutha asezantsi okanye ezingenamafutha. Ezinye iingcali zikholelwa ukuba kukho iikhompawundi ezifumaneka kwiimveliso zobisi ezinamafutha apheleleyo eziluncedo ekukhulelweni."

Ngelixa uphando kumafutha lusesekuqaleni kwaye luthelekelelo, abo bajonge ukukhulelwa banokufuna ukukujonga. "Ukuba abantu ababhinqileyo balandela ukutya okusempilweni ngokubanzi, ukunikezelwa kweemveliso zobisi ezinamanqatha kangangeentsuku ezimbini kufanelekile ukuba uzame," utshilo uWeinandy, olumkisa ukuba oku akunakusebenza ukuba awutyi ukutya okungafaniyo . "Ukongeza, amanqatha asempilweni anokuxhasa ukukhulelwa. Ngokukodwa, ii-omega-3s ezifumaneka kwii-avokhado, iintlanzi ezinamafutha, ioyile yomnquma, kunye namandongomane kunye nembewu konke sisiqalo esihle. Ukutshintsha amafutha amancinci asempilweni ngala asempilweni kulungile. " (Fumana ukuqonda ngcono ezi Ntsomi zokuchuma: Ukwahlula iNyaniso kwiFiction.)

Ngaba isondlo Kaninzi ibalulekile ekuchumeni njengoko sikhula?

Kubalulekile ukukhumbula ukuba ukuchuma komntu ngamnye, kwaye kuphakama kumanqaku awodwa kuthi sonke. “Emva koko, ukumitha kuya kuba nzima ngakumbi,” utsho uMarcus. "Xa sinokwenza okungakumbi ukuze sigcine umzimba ophilileyo, ngcono amathuba ethu. Nangona singenako ukulawula inkqubo yokuguga, singakwazi ukulawula into esiyidlayo kwaye sinike umzimba iibhloko zokwakha ezifanelekileyo ukudala iiseli eziphilileyo kunye nezicubu, ukubeka i Isiseko esomeleleyo sokukhulelwa okuyimpumelelo. "

Kuba ukuchuma kuncipha njengoko sikhula, ukwenza ukhetho olukrelekrele lwemihla ngemihla kubalulekile njengoko abafazi bejonge ukuzala abantwana kamva ebomini. "Yonke into ejongene nokuba sempilweni ibaluleke ngakumbi ekuchumeni njengoko sikhula," utshilo uWeinandy. "Ukuqinisekisa ukulala ngokwaneleyo, imisebenzi yesiqhelo kunye nokwehlisa amanqanaba oxinzelelo ukongeza ekutyeni okunezondlo kunye nokutya okusempilweni konke kubalulekile kwimpilo yethu ngokubanzi, kungoko kutheni kungenakuba kukhulelwa nabo?"

Ngokuka-Weinandy, esona sicwangciso siluncedo ekuphuculeni ukuchuma kubudala bokuzala kukulandela ukutya okusempilweni ngokubanzi ipateni. "Ndicinga ukuba sihlala sijonge ukutya okuthile okanye isondlo ukuze songeze okanye sikhuphe kwindlela yethu yokutya, kodwa loo nto ilahlekile esikhepheni," utshilo. "Ndingathanda ukuba abafazi bayo nayiphi na iminyaka, kwaye ngakumbi abo bazama ukukhulelwa, bajonge umfanekiso omkhulu kwaye baqinisekise ukuba bafumana iziqhamo ezininzi kunye nemifuno, ubukhulu becala iinkozo, amafutha anempilo, njalo njalo. Ngamanye amaxesha sifumana njalo. sigxile kwiprotheyini enye efana nesondlo, kule meko-yokuba sijikelezisa amavili ethu kungekho nto ingako esinokuyibonisa ngayo. "

Ungenzani ngoku?

Ngokuka-Marcus no-Weinandy, la ngamanyathelo amanina asele ekhulelwe anokuwathatha:

• Gxila kwipateni yokutya esempilweni iyonke kunye neeprotein ezaneleyo, iziqhamo kunye nemifuno, uninzi lweenkozo, iimbotyi kunye namafutha asempilweni afana nalawo afumaneka kwiintlanzi, amandongomane, iiavokhado kunye neoyile ye-olive.

• Qiniseka ukuba indlela otya ngayo yahlukile ukunqanda nakuphi na ukusilela kweevithamini kunye nezamaminerali, kwaye awutyi kutya kutya kufanayo imihla ngemihla.

• Khetha ukutya okuqhelekileyo kunye nokutya okulula okusekwe kwiproteni, ifayibha, kunye namafutha asempilweni, anokunceda ukugcina amanqanaba eswekile yegazi azinzile. Oku kunceda amanqanaba e-insulin ukuba azinze, kwaye asuse i-cascade yamanqanaba ehomoni enempilo kuwo wonke umzimba.

• Ivithamin yaphambi kokubeleka inokunceda ukuvala naziphi na izikhewu ekutyeni. Zama iivithamini esekwe kukutya kuba zihlala zithambeka ngcono.

• Ukukhetha ukutya okupheleleyo, okucutshulwe kancinci kufanelekile.

• Beka ixesha elifunekayo ukuze utye kakuhle, ekubeni oko kuchaphazela kungekuphela nje ukuchuma kwakho kodwa kwanokukhula komntwana esibelekweni nasemva kokuzalwa.

• Musa ukuzibetha ngokutya okutyayo. Inani elincinci lokutya "okungafunekiyo" akunakuphepheka kwaye kulungile.

Uphengululo lwe