Iveki kaZwelonke yeNondlo 2020: Isondlo esi-10 kunye neengcebiso zezeMpilo kwabafazi abasebenzayo

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IVeki yeSizwe yeSondlo ijolise ekuqaqambiseni imiba emalunga nesondlo kunye nokuziphatha okunxulumene nempilo. Kubhiyozelwa unyaka nonyaka ukusuka nge-1 Septemba ukuya kwi-7 Septemba ukusasaza ulwazi ngokubaluleka kwempilo nokuba sempilweni. Elinye icandelo eliphambili le-NNW kukuqaqambisa oonobangela, iziphumo kunye neendlela zokulwa nokungondleki.

Ngonyaka we-1982, eli phulo laqalwa nguRhulumente Ophambili e-India ukuqonda ukubaluleka kwesondlo kunye nokukhuthaza impilo esempilweni kunye nozinzo phakathi kwabemi. Umxholo weVeki yeSizwe yeSondlo ka-2019 awukabelwana ngurhulumente. Kunyaka ophelileyo, kwi-2018, umxholo weVeki yeSizwe yeSondlo ibisithi 'Qhubeka ngokutya' ^[1] .

Le Veki yeSizwe yeSondlo, masiqwalasele iimfuno zesondlo sabasetyhini abasebenzayo. Ukuzama ukulungelelanisa iimfuno zomsebenzi, uxanduva losapho, ngelixa ujongana noxinzelelo lwentlalo lokutya ngendlela ethile okanye ujongeka ugqibelele nokuba bajongene nantoni ngokweemvakalelo nangokwasemzimbeni, kunokuba yinto enkulu ukusingatha ngamanye amaxesha. Zonke ezi zinto zinokwenza kube nzima kakhulu kubafazi abaninzi ukugcina ubudlelwane obunempilo kunye nokutya, ubunzima kunye nempilo yabo iyonke ^[Mbini] .

Ke, ndinokuvuma isono ekufuneka ndisenzile. Ukuba 'yingcali yesondlo' echongiweyo kumagumbi amaninzi endikuyo, kunokuba kukuxhobisa kunye noxinzelelo kwangaxeshanye. Kodwa ukhetho olufanelekileyo lunokuxhasa imood, ukukhulisa amandla, ukunceda kulawulo lobunzima kunye nokunceda ukuhlangabezana neemfuno zethu zokutshintsha kwesondlo. Ke, kulo nyaka, ndiza kwabelana ngeengcebiso ezimbalwa ukuphucula impilo yakho yemihla ngemihla njengabasetyhini abasebenzayo-

1. Chaza iinjongo zakho zempilo

Okokuqala, njengalo naluphi na olunye utshintsho olukhulu olwenzayo ebomini bakho njengokukhetha ikhondo lomsebenzi, okanye iqabane lobomi okanye isikolo esifanelekileyo kumntwana wakho, kubalulekile ukuba wenze uphando lwakho kwaye uchaze injongo yakho ngaphambi kokwenza utshintsho kwindlela otya ngayo indlela yokuphila ^[Mbini] .

Kuhlala kulungile ukuba nokucaca malunga nento osebenzela kuyo. Umzekelo, ukuba ungumama oncelisayo ofuna ukwandisa ukutya okunesondlo okanye umntu obhinqileyo oyekayo ukuya exesheni, ojolise ukulunga kwijini oyithandayo kwaye wakhe amandla eethambo okanye nokuba uzama ukusombulula ukudinwa okungapheliyo- zonke ezi zilungile iinjongo ezifanelekileyo ezinokukhuthaza utshintsho.

2. Yitya ngokufanelekileyo

Ukutya okunezondlo okunika amandla kunye nokunciphisa umngcipheko wesifo. Nasi isikhokelo malunga nokubandakanya ngosuku:

• Ubuncinci i-4-5 yokuhanjiswa kweeprotein ngokutya okufana neembotyi, iilentile, ukubola, itofu, intlanzi, iinkukhu, inyama, amandongomane nembewu
• Ubuncinci iikomityi ze-3-4 zemifuno enemibala-entsha okanye efriziwe
• Malunga 1-2 iikomityi zeziqhamo ^[3]
• Malunga ne-100 gram yeenkozo ezipheleleyo ezinje ngesonka sengqolowa, oats, irayisi emdaka okanye irye
• Malunga ne-3 yeenkonzo zobisi / ezinye izinto ezisekwe kwizityalo ezinje ngobisi, iyogathi, itshizi okanye i-almond / soy ubisi
• Ulwelo olwaneleyo, ikakhulu iziselo ezingenaswekile, ziyagcwalisa ngokusekwe kwimisebenzi

3. Nika ingqalelo kwizinto ezincinci

IiMicronutrients zichazwa njengezinto eziyimfuneko ezifunwa yimizimba yethu ngamanani amancinci ebomini. Benza uluhlu lwemisebenzi yomzimba ukugcina impilo. Xa uneshedyuli exakekileyo, kunye nokutya kuthatha isihlalo esingasemva sobulumko kuqala, kulula ukuba ulahlekelwe kukujonga kokutya okuncinci, okunye kubalulekile kubafazi ^[3] .

Intsimbi: Intsimbi sesinye sezona zondlo ziphambili ukunceda ukugcina amanqanaba amandla phakathi kwabafazi be-premenopausal. Ukutya okufana nenyama ebomvu, inkuku, intlanzi, imifuno enamagqabi, iimbotyi, iilentile kunye namandongomane yimithombo elungileyo yentsimbi. Ukutya ukutya okune-vitamin C kunye nemithombo yentsimbi kunokuphucula ukufunxeka ^[4] .

Umntu: Abasetyhini abakwiminyaka yokuzala bafuna ifolate (folic acid) eyaneleyo ukunciphisa umngcipheko weziphene zokuzalwa. Ukutya okwaneleyo kungafunyanwa ngokubandakanya ukutya okufana neziqhamo ze-citrus, imifuno enamagqabi, iimbotyi kunye nee-ertyisi eziqulethe izixa eziphezulu zefolate. Iimfuno zefolate ziphezulu ngakumbi kwabasetyhini abakhulelweyo okanye abancancisayo. Ke, ukuncediswa kunokufuneka ^[5] .

I-calcium kunye neVitamin D: Abasetyhini kufuneka basebenzise iintlobo zokutya ezityebileyo kwi-calcium mihla le ukuze bafumane kwaye bagcine amathambo kunye namazinyo omeleleyo. Kwabasetyhini abafikelele kwinqanaba lokuyeka ukuya exesheni, oku kubaluleke ngakumbi ekuthinteleni ukuncipha kwamathambo kungoko isidingo sazo zombini ezi zondlo sonyuka ^[3] .

Okunye ukutya okunotye kakhulu kwi-calcium lubisi, iyogathi, itshizi, isardadi, i-tofu (eyenziwe nge-calcium sulphate), iiamangile, imbewu ye-chia kunye nezinye iindlela zobisi ezine-calcium ene fortified. Inani elaneleyo levithamini D ikwayinxalenye ebalulekileyo yokufakwa kwe calcium kunye nempilo yethambo. Imithombo elungileyo yeVitamin D ibandakanya iintlanzi ezinamafutha ezifana nesalmon, amaqanda, kunye nokutya okuqinileyo ^[10] .

4. Kunqande ukutya okwenziweyo

Nokuba likweliphi inqanaba lobomi okulo, ukugcina ukutya okuqhubekeke ngokugqithileyo kubaluleke kakhulu. Ke, inyathelo lokuqala kukucoca ikhitshi lakho, idesika yeofisi, ikhabhathi yokutya okuhlanganisiweyo okunjengeebhiskiti, iicookies, iikeyiki, iikeyiki kunye neelekese kunye nokutya okugcweleyo okanye okugqitywe kancinci okufana neziqhamo, imifuno, amandongomane, iimbotyi, itshizi, iyogathi, iiprotein zezilwanyana ezingafunekiyo, iziselo ezingenaswekile kunye neeoyile ezisempilweni njlnjl. Ngale ndlela, uninzi lokutya kwakho kuya kuba akukho khalori-mninzi, umlutha, ukutya okungenampilo okunokuba yingozi kwimpilo yakho ^[3] .

Kwaye masijongane nayo! Uninzi lwethu luneminyhadala yentlalo enje ngemihla yokuzalwa, iintlanganiso kunye neenkomfa ukwanelisa umnqweno wokutya okungafunekiyo ngamanye amaxesha, ngenxa yoko akufuneki ukuba zibenendawo yethu ^[6] .

5. Nciphisa icaffeine

Iiofisi zihlala zinama-pantry okanye iivenkile ezinokufikelela okungenamda kwikofu neti. Ukufikelela ngokulula kwezi tywala zinecafini kungakhokelela ekusetyenzisweni okuphezulu. Izifundo zifumanise ukuba abasetyhini kunokwenzeka ngakumbi ukuba baphuhlise iindlela zokuziphatha ezingafunekiyo kunamadoda afana nokutya okulula, ukutshaya, okanye ukusela izixa ezikhulu kakhulu zecaffeine, xa besebenza ixesha elide. Uphononongo lufumanise ukuba uxinzelelo lunokubangela ukuba abantu bakhethe iswekile esempilweni kunye nokukhetha ukutya okunamafutha aphezulu.

Nangona ikofu engenaswekile kunye neti zingenazo iikhalori, zinokubanakho ukunciphisa ukufunxeka kokutya okutyiweyo, ukwandisa iimfuno zamanzi, kunye nokuphazamisa ukulala kuxhomekeke kubungakanani kunye nexesha lokutya kwe-caffeine. Ke ngumbono olungileyo ukunciphisa i-caffeine yakho yokuthatha ikomityi ye-1-2, kwangoko ngemini, ixesha elifanelekileyo ngaphandle kokutya ^{[7] [8]} .

6. Yiza nokutya okuphekwe ekhaya kangangoko

Nangona ukutya ukutya okwenziwe ekhaya kusenokwenzeka ukuba kube nomthwalo wekhalori, kuxhomekeke kwinto oyiphekayo, kodwa unolawulo ngaphezulu kwesixa kunye nohlobo lwezithako ozongezayo kwisidlo sakho kunale uyityayo kwiindawo zokutyela nakwezinye iindawo zokutya ^[3] . Ezinye izazinzulu zenzululwazi zikholelwa ukuba ukutya okuthandekayo kunokuchaza ngokuthe ngcembe ubhubhane wokutyeba ajongene nawo umhlaba.

Ukutya okungenakulinganiswa yile nto ilayishwe ngamanqatha, iswekile kunye netyuwa ukuba ibe yinto ekhangayo kwaye inomdla wokutya-oveliswa ngokutya. Ke, ukuzisa ukutya okwenziwe ekhaya kunokunciphisa ukubonakaliswa kokutya okufumanekayo kwaye kunciphise umngcipheko wokukhula kwesiyobisi ^{[5] [6]} .

7. Funda ukwahlula phakathi kweNdlala yeemvakalelo kunye neNdlala eyiyo

Uninzi lwethu luyabhideka phakathi kwaba babini kwaye sigqibe ukutya ukutya okungafuneki emzimbeni wethu ^[9] .

8. Fumana iindlela ezinempilo zokujongana noxinzelelo olunxulumene nomsebenzi

Ukucamngca: Izifundo ezahlukeneyo zibonise ukuba ukucamngca kunciphisa uxinzelelo ngokusinceda ukuba sikhumbule ngakumbi ukutya esikukhethayo. Ngokuziqhelanisa, unokukwazi ukuhlawula ingqalelo engcono kwaye uphephe umfutho wokubamba ukutya okuthuthuzelayo. Ke ngoko, chitha ubuncinci imizuzu emi-1-2 yokuphefumla okunengqondo rhoqo kwiiyure ezimbalwa ukukunceda ukulawula uxinzelelo ^{[10] [Shumi elinanye]} .

Inkxaso yoluntu: Abahlobo, abantu osebenza nabo kunye neminye imithombo yenkxaso yezentlalo ibonakala inefuthe elihle ekudambiseni uxinzelelo. Abantu babonakala ngathi bajamelana ngcono noxinzelelo xa benenkxaso yezentlalo kunye nokuphendula. Ke, hamba uyokuthatha isiselo okanye utye nabahlobo kunye nosapho ukuze uvuse ubushushu!

9. Hambisa umzimba wakho

Sonke siyazi ukuba umthambo yinto ebalulekileyo kwimpilo iyonke, kodwa uninzi lwethu luyasokola ukunikezela ixesha ngokukodwa kuyo. Ukuhlala ngasemva kwedesika yonke imini ungenamsebenzi ungako kunokuba yingozi kwimpilo yakho yengqondo nengokwasemzimbeni ^[12] . Ngokubhekisele kwimpilo yomzimba, ukuhlala ixesha elide kunokunyusa umngcipheko wezifo ezinganyangekiyo ezinjengesifo seswekile, isifo sentliziyo kwanomhlaza.

Ukuhamba kwigumbi lokuhlambela elilelona liphezulu kwidesika yakho, okanye uhamba ngokukhawuleza kwidesika yomntu osebenza naye ukuze ube nengxoxo endaweni yokusebenzisa i-imeyile / umsebenzi wengxoxo yangaphakathi, okanye usebenzise nokuhlala phezu kwedesika endaweni yedesika elula kulula kwaye kulula Iindlela zokubandakanya intshukumo engakumbi kusuku lwakho lomsebenzi ^[13] .

10. Qaphela iikhalori

Abasetyhini bahlala benobunzima obuphantsi kunye nobunzima obuphezulu kwaye bancinci kunamadoda. Ngenxa yoko, abantu basetyhini bahlala befuna iikhalori ezimbalwa ukugcina ubunzima bomzimba obusempilweni kunye nenqanaba lomsebenzi. Yiyo loo nto kubalulekile ukuba ulawule inani lokutya okutyiweyo njengoko kunjalo ukukhumbula umgangatho ^{[12] [13]} .

UKarthika Thirugnanam nguNyango lwezeMpilo / i-Dietitian eTucker Medical, eSingapore. Njengesazi sokutya esisebenza ngokunyanga, u-Ms Thirugnanam usebenza kwiinkalo ezahlukeneyo ze-dietetics ezinje ngeengcebiso ngezesondlo, imfundo kunye nenkcazo-ntetho, uphuhliso lweresiphi kunye nongenelelo olufanelekileyo ngokwenkcubeko.

1. [1]Indiya Ukubhiyozela. (nd). IVEKI YESONDLO YESIZWE. Ukufunyanwa kwi-https: //www.indiacelebrating.com/events/national-nutrition-week/
2. [Mbini]Isitabane, J. (2018). Impilo yabasetyhini: umbono wehlabathi. Indlela.
3. [3]UWillett, W. (2017). Yitya, usele, kwaye ube sempilweni: Isikhokelo seHarvard Medical School sikhokelo sokutya okusempilweni. USimon noSchuster.
4. [4]UAbbaspour, N., Hurrell, R., kunye noKelishadi, R. (2014). Ukuphononongwa ngentsimbi kunye nokubaluleka kwayo kwimpilo yabantu. Ijenali yophando kwisayensi yezonyango: Ijenali esemthethweni yeYunivesithi yaseIsfahan yezeNzululwazi yezoNyango, 19 (2), 164.
5. [5]UNe Gearhardt, A., Davis, C., Kuschner, R., kunye noD Brownell, K. (2011). Ubukhoboka obunokubakho bokutya okufumanekayo. Uphengululo lweziyobisi lwangoku, 4 (3), 140-145.
6. [6]IDoğan, T., Tekin, E.G, kunye noKatrancıoğlu, A. (2011). Ukondla iimvakalelo zakho: Ingxelo yakho yokutya yokutya ngokweemvakalelo. Inkqubo yezeNzululwazi ngezeNtlalontle kunye nezeNzululwazi, 15, 2074-2077.
7. [7]IBortolus, R., Blom, F., Filippini, F., van Poppel, M. N., Leoncini, E., de Smit, D. J., ... kunye neMastroiacovo, P. (2014). Ukuthintela ukungazalwa ngokuzalwa kunye nezinye iziphumo ezibi zokukhulelwa kunye ne-4.0 mg ye-folic acid: ulingo olusekwe eluntwini olwenziwe ngokungenamkhethe e-Itali naseNetherlands. Ukukhulelwa kwe-BMC kunye nokuzala, i-14 (1), 166.
8. [8]UAbbaspour, N., Hurrell, R., kunye noKelishadi, R. (2014). Ukuphononongwa ngentsimbi kunye nokubaluleka kwayo kwimpilo yabantu. Ijenali yophando kwisayensi yezonyango: Ijenali esemthethweni yeYunivesithi yaseIsfahan yezeNzululwazi yezoNyango, 19 (2), 164.
9. [9]O'Connor, D. B., Jones, F., Conner, M., McMillan, B., kunye noFerguson, E. (2008). Iziphumo zobunzima bemihla ngemihla kunye nesitayile sokutya kwindlela yokuziphatha yokutya. I-Psychology yezeMpilo, i-27 (1S), i-S20.
10. [10]UFeskanich, D., uWillett, uW. C., kunye noColditz, uG. A. (2003). I-calcium, ivithamin D, ukusetyenziswa kobisi, kunye nokuqhekeka kwe-hip: isifundo esinokwenzeka phakathi kwabasetyhini abasemva kwamadoda. Ijenali yaseMelika yesondlo sezonyango, i-77 (2), 504-511.
11. [Shumi elinanye]Katterman, S. N., Kleinman, B. M., Hood, M. M., Nackers, L. M., kunye noCorsica, J. A. (2014). Ukucamngca ngengqondo njengongenelelo lokutya okutyayo, ukutya ngokweemvakalelo, kunye nokwehla kobunzima: uphononongo olucwangcisiweyo. Ukuziphatha ngendlela yokuziphatha, 15 (2), 197-204.
12. [12]IHallam, J., Boswell, R. G., DeVito, E. E., kunye noKober, H. (2016). Ujoliso: isini kunye nempilo yesini: umahluko onxulumene nesini ekunqwenela ukutya kunye nokutyeba kakhulu. Ijenali yeYale yebhayoloji kunye namayeza, 89 (2), 161.
13. [13]I-Biswas, A., Oh, P. I., Faulkner, G. E., Bajaj, R. R., Isilivere, M. A., Mitchell, M. S., kunye no-Alter, D. A. (2015). Ixesha lokuhlala kunye nokunxulumana kwalo nomngcipheko wezifo, ukusweleka, kunye nokulaliswa esibhedlele kubantu abadala: uphononongo olucwangcisiweyo kunye nohlalutyo lweemeta. Izibhengezo zamayeza angaphakathi, 162 (2), 123-132.

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