Ehlabathini lonke akukho Mlo woKutya ka-2020: Iidos kunye neeDon zokutya

Amagama Aphezulu Ebantwaneni

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Qho ngonyaka, uMhla waMazwe ngaMazwe wokungatyi (INDD) uyajongwa nge-6 kaMeyi. Usuku lubhiyozela ukwamkelwa komzimba, ukuphakamisa ulwazi ngokubaluleka kokuqina komzimba kunye nokuma komzimba.

I-INDD ikwajolise ekukhuthazeni indlela yokuphila esempilweni egxile kwimpilo nakweyiphi na ubungakanani.

Ngamazwe awukho uSuku lokutya

Usuku lokuqala lwamazwe ngamazwe lokungadli kutya lwalubhiyozelwa e-UK ngo-1992 lwaziswa ngu-Mary Evans- owayelilwela amalungelo abafazi kunye nomlawuli weqela lase-Bhritane i-'Diet Breakers. ' Isimboli ye-INDD yiribhoni eluhlaza okwesibhakabhaka [1] .

Iinjongo ze-INDD kukuba 'ubuze umbono wokuba' kunene 'komzimba, ukuphakamisa ukuqonda ngobandlululo, ukutyeba ngobukhulu kunye ne-fatphobia, ukubhengeza usuku olungenazidlo kunye nokutya malunga nobunzima bomzimba, bonisa iinyani malunga nomzi mveliso wokutya, ugxininisa ukungasebenzi kakuhle kwezidlo zorhwebo, hlonipha amaxhoba okuphazamiseka kwindlela yokutya kunye noqhaqho lokunciphisa ukutyeba kwaye uncede ukuphelisa ucalucalulo ngokobunzima, ubungakanani besifo kunye ne-fatphobia ' [Mbini] .

I-INDD ijongane nokugxekwa malunga nendlela yayo, apho iingcali zezempilo zithi nangona lo mhla ubhiyozelwa ngeenjongo ezilungileyo, ukutyeshela ukubaluleka kokuhlala uphilile kwaye usempilweni. IKomiti yeZiko lezeMpilo yokuPhuhlisa iikhrayitheriya zokuVavanya iziPhumo zeNdlela zokuThintela nokunyanga ukutyeba yathi, '...... ayifanelekanga into yokuba abantu abatyebe kakhulu mabamkele nje ubunzima bomzimba wabo bangazami ukunciphisa, ngakumbi ukuba ukutyeba kakhulu kwandisa umngcipheko wokuphuhlisa ezinye iingxaki zonyango okanye izifo ' [3] .

Ngale Suku lweHlabathi akukhoSuku lokuTya, siza kugxila ekuqondeni iidosi kunye nokungazityi ukutya.

Ukutyiwa-Ukutya-Inxalenye ebalulekileyo yoBomi bemihla ngemihla (?)

Ukutya okusempilweni kuye kwaba yinxalenye ebalulekileyo yendlela yokuphila esebenzayo, kunye nolutsha kubantu abadala abazibandakanya kwindlela yokuphila esempilweni enceda ukuphucula ukusebenza komntu wonke [4] . Nangona kunjalo, kuya kufuneka uqonde ukuba ukutya okusempilweni akuthethi ngokusikelwa umda ngokungqongqo, ukuhlala unciphile ngokungekho ngqiqweni, okanye ukuzibandeza ukutya okuthandayo. Konke malunga nokuziva ukhulu, ukuba namandla ngakumbi, ukuphucula impilo yakho, kunye nokunyusa imood-ngaphandle kokuziva udangele.

Ukutya okunempilo akufuneki kube nzima [5] . Into ephambili kunye neyona nto iphambili kumkhwa wokutya okunempilo kukubuyisela ukutya okucutshungulwayo ngokutya okuyinyani xa kunokwenzeka. Kuba ukutya ukutya okusondele kakhulu kwindlela endalo eyenziwe ngayo yeyona ndlela ilungileyo yokukutya.

Ukutya okusempilweni kubandakanya iintlobo ngeentlobo zeziqhamo kunye nemifuno enemibala emininzi, ukutya okuziinkozo kunye nesitatshi, amafutha amnandi, kunye neeproteni ezingafunekiyo [6] . Ukutya okunempilo kukwathetha ukunqanda ukutya okunamaxabiso aphezulu etyuwa kunye neswekile kwaye unezibonelelo ezahlukeneyo ezinje ngezi zilandelayo:

• Ukukhuthaza ukunciphisa umzimba [7]
• Ukunciphisa umngcipheko womhlaza
• Ilawula isifo seswekile
• Iphucula impilo yentliziyo kwaye ithintela umngcipheko wokubetha
• Ukukhuthaza impilo yamathambo namazinyo
• Ukuphucula imemori kunye nomoya jikelele
• Iphucula impilo yamathumbu
• Ukukhuthaza umgangatho wokulala

Ngamawaka ezicwangciso zokutya phaya ngaphandle, kunokuba nokudideka ukukhetha efanelekileyo. Ngelixa ezinye izidlo zijolise ekulahlekeni kwesisindo, ezinye zinokubangela ukuzuza ubunzima, impilo yentliziyo, ulawulo lweswekile nokunye [8] [9] . Ukusuka kwiVegan ukuya kwi-DASH, uluhlu lwezidlo ezisempilweni (phantse) alupheli. Izifundo zibanga ukuba kule minyaka ilishumi idlulileyo kuye kwabonwa enye yezona zinto ziphaphamisayo, apho abantu batshintshela kwindlela yokuphila esempilweni kunye nemikhwa. [10] .

Ke ngoko, kunokuchazwa ukuba ngelixa ezinye izidlo zinokukunceda uhlale usempilweni, ezinye ziyingozi ngokuqinisekileyo. Ke, masiqwalasele amanye amanqaku abalulekileyo ekufuneka uwagcine engqondweni ngelixa uzama ukutya okutsha.

IiDosi zokutya kunye neeDon’ts

Nceda ugcine engqondweni ukuba AKUFUNI ukwamkela ukutya okuthile (ngaphandle kokuba kuyafuneka). Nangona kunjalo, ukuba ujonge ukuyifumana, nceda uqhakamshelane nesazi sezondlo kwaye uxoxe nogqirha wakho malunga neyona ilungileyo efanelekileyo emzimbeni nasengqondweni yakho.

Okwenziwayo ngokutya

• Yiba nesidlo sakusasa, kodwa yenze ngokukhawuleza Isidlo sakusasa sinokuthathwa njengesona sidlo sibalulekileyo sosuku, kodwa qiniseka ukuba isidlo silula. Unokukhetha i-fiber-cereal ephezulu, i-toast epheleleyo, i-oatmeal, kunye neziqhamo ezintsha kunye neyogathi ngesidlo sakusasa esikhawulezileyo kodwa esisempilweni [Shumi elinanye] .
• Yitya imifuno emininzi : Imifuno, ngakumbi eluhlaza efana nespinatshi, i-kale, ikhaphetshu, njl. [12] . Ungayitya imifuno yakho iluhlaza okanye ungayitya ngeesaladi zakho zosuku olunamandla.
• Gcina itsheki kwinto oyityayo : Enye yezona zinto zibalulekileyo ekufuneka zithathelwe ingqalelo xa ulandela indlela otya ngayo kukwazi into oyityayo. Ngelixa iminqweno ingakongamela, SUKUVUMELE. Qiniseka ukuba unamathela ekutyeni okucetyiswayo ukuze ufumane izibonelelo.
• Yitya amanqatha Enye yezona zinto zixhaphakileyo zokutya ngendlela efanelekileyo kukuba umntu kufuneka aphephe ukutyeba. Amanye amafutha, anje ngamafutha e-omega-3 ayimfuneko ekunciphiseni umzimba. Ukongeza, la mafutha anceda ukugcina ukusebenza kakuhle kwenkqubo yakho yonke [13] .
• Yenza swaps esempilweni : Ngelixa kuya kufuneka unikezele kwezinye zezinto ezingenampilo, unokuhlala tshintsha ukutya okungenampilo yenguqulo esempilweni. Umzekelo, tshintsha ibhotolo yakho ngeoyile yeoli [14] .
• Sela amanzi amaninzi : Ukusela malunga ne-8-9 iiglasi zamanzi kunokunceda ukuphucula imetabolism yakho [Shumi elinantlanu] .
• Yenza umthambo Ngenxa yokuba utya ukutya, oko akuthethi ukuba akufuneki uzilolonge. Ukutya kunye nokuzilolonga kuhamba ngesandla xa umntu encoma omnye [16] . Ukwenza umthambo kuya kunceda ukomeleza umzimba kwaye kukugcine ulungile.

I-Dont's yokutya

Musa ukuzilambisa : Okokuqala nokuphambili, phantsi kwazo naziphi na iimeko uzilambe. Uninzi lwabantu abathatha ukutya bathatha indlela 'elula' yokutsiba izidlo kunye nokuzilambisa. Ngelixa uphononongo lubonisa ukuba ungaphulukana nobunzima obungafunekiyo ngokuzilambisa, iipesenti ezingama-50 zoko kuphulukana nobunzima buvela kwizihlunu zemisipha, hayi kumanqatha [17] . Oku kunokubangela ukuba imetabolism yakho icothise kwaye ubeke indlela yeengxaki ezininzi zempilo [18] [19] .

Musa ukugqithisa ukutya : Kungenxa yokuba ukutya kubonakala kusebenza kuwe, oko akuthethi ukuba kufuneka ugqithise. Hlala unyanisekile kwisicwangciso sokutya [Amashumi amabini] .

Sukutya amanqatha amaninzi : Ngelixa kubalulekile ukuba ungakhuseli amafutha asempilweni, akufuneki ukuba utye amanqatha amaninzi ngokunjalo. Gwema inyama ebomvu, inyama yehagu, inyama yenkomo kunye nezinye izinto ezityebileyo [amashumi amabini ananye] .

Musa ukutya ukuba awulambanga : Ngamanye amaxesha xa udikiwe, isandla sakho sinokwandisa kwisitya seetshipsi okanye nokuba ngamandongomane- UNGENZI. Ukuba awulambanga, ungatyi. Umzimba wakho awufuni mandla ongezelelweyo ekusebenzeni kwawo [22] . Abantu abaninzi batya kakhulu ngenxa yokuba ukutya kufumaneka lula-ke yeka ukujonga kwifriji yakho.

Musa ukuba nzima kuwe : Zinike unyango ngamanye amaxesha, kodwa qiniseka ukuba ngamanye amaxesha. Ukuba ngqongqo kakhulu kwisicwangciso sakho sokutya akunakulunga kuwe, ngokwasemzimbeni nasengqondweni [2. 3] [24] .

Kutheni ukutya okuninzi kusilele

UChandra Gopalan, igqala elingaphezulu kwe-50 marathons kunye ne-ultra-marathons uthetha malunga nokuba kutheni ukutya okuninzi kusilele.

• Ukutya kunendlela yokubona emfutshane : Balindele ukuba uyitshintshe indlela oziphethe ngayo ngokukhawuleza. Balindele ukuba usike izinto ezininzi kwisidlo sakho, zonke ngaxeshanye. Oku kuyasilela. Yindlela ecothayo ethe chu ekhokelela kwimpumelelo.
• Ukutya kukwenza ulambe : Ukutya kudala ukulahleka kwamafutha ngokusilela kwekhalori kuphela. Inyani yile yokuba kufuneka ubekho nasemzimbeni. Xa usenza intsilelo yekhalori ngesicwangciso sokutya esifanelekileyo kunye nenkqubo elungileyo yokuzilolonga, wenza intsilelo kwaye ukhulise imetabolism ngaxeshanye. Oku kukugcina ukuba ungalambi.
• Ukutya kukwenza udinwe: Ingxaki engapheliyo ngezidlo kukuba ezininzi zazo ziphantsi kakhulu kwiikhalori. Ngenxa yokuba abanikezeli amandla aneleyo okwenza umsebenzi wakho kunye nokufezekisa yonke into ofuna ukuyenza ngosuku, udiniwe. Oku kukhokelela kuxinzelelo olukhokelela kukutya kakhulu.
• Ukutya kuphula umsipha: Xa ukutya okutyiweyo kungavelisi mandla aneleyo, umzimba uqala ukuphula amafutha. Oku kulungile kwixesha elifutshane. Kodwa xa kungekho mafutha, iBasal Metabolic rate (BMR), amathontsi akhokelela ekuzuzeni ubunzima ekuhambeni kwexesha.

Kwinqaku lokugqibela ...

Ngelixa uSuku lwaMazwe ngaMazwe lokungatyi luKhuthaza ukwamkelwa kwazo zonke iintlobo zomzimba, khumbula ukuba nokuba loluphi na uhlobo lomzimba okanye ubungakanani, kubalulekile ukuba usempilweni. Kwangokunjalo, umzimba ocekeceke usenokungabi sisiboniso sokuphila ngokusempilweni, umzimba onzima awuthethi ukuba awunampilo. Akukho mfuneko yokuba kufuneka uthathe ukutya ukuze uphile ngendlela esempilweni. Yitya isidlo esilinganiselweyo, wenze umthambo, usele amanzi kwaye ube neshedyuli efanelekileyo yokulala ukubonisa umzimba wakho ukuba uyawuthanda.

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