Ubungozi Bokudla Okungenamsoco kanye Nezindlela Zokuqeda Ukulutheka

Ukudla okungeyona impilo itholakala cishe yonke indawo. Ithengiswa ezimakethe, ezitolo zegrosa, ezindaweni zokusebenza, ezikoleni nasemishinini yokuthengisa.

Naphezu kokudliwa kakhulu kangaka, lokhu kudla okusebenzayo kuvezwa njengokungenampilo ezifundweni.

Esihlokweni, "kuyini ukudla okungenamsoco", "ukudla okungenamsoco kulimaza", "susa umlutha wokudla okungenamsoco" Konke odinga ukukwazi mayelana nesihloko kuzochazwa.

Kusho Ukuthini Ukudla Okungenamsoco?

Wonke umuntu ukudla okungenamsoco Nakuba incazelo yalo ingase yehluke, ngokuvamile igama elisetshenziselwa ukudla okulula okungenampilo.

Ukudla okulula okugayiwe kunama-kilojoule amaningi—ikakhulukazi okunamafutha noshukela—okunamavithamini amancane kakhulu, amaminerali, noma i-fiber. Lolu hlobo uhlu lokudla okungenamsoco imi kanje:

- soda

- Ama-chips

- Uswidi

- Ikhukhi

– donut

- Ikhekhe

– Amakhekhe

Umlutha Wokudla Okungenamsoco

Ukulutha kokudla okungenamsoco kwenza. Lokhu kulutheka kubangelwa ushukela namafutha. Ushukela uvuselela indlela yokuvuza ebuchosheni ngendlela efanayo nezidakamizwa ezinjenge-cocaine.

Ushukela wodwa awulutha unomphela abantu, kodwa uma uhlanganiswa namafutha, isilingo sinzima ukumelana.

Ukubuyekezwa kwezifundo ze-52 kutholwe ukuthi ukudla okuhlotshaniswa kakhulu nezimpawu zokulutha kwakucutshungulwa kakhulu, kushukela kuphezulu futhi kunamafutha amaningi kanye nama-carbohydrate acolisisiwe.

Ukudla ukudla okucutshungulwe kakhulu njalo noma ngezikhathi ezithile kuvuselela isikhungo sokwenza imikhuba ebuchosheni.

Lokhu-ke kuholela ekusetshenzisweni ngokweqile kokudla okungenampilo nokuzuza isisindo ngokuhamba kwesikhathi. 

Ukusetshenziswa kokudla okungenamsoco Kuvamile kubantu abakhuluphele noma abakhuluphele ngokweqile.

Ingabe Ukudla Okungenamsoco Kwenza Isisindo?

Ukukhuluphala ngokweqile, yisifo esiyinkimbinkimbi futhi esinezici eziningi, hhayi ngenxa yesizathu esisodwa. Ukudla okungeyona impiloUkutholakala kalula, okunambithekayo kanye nezindleko eziphansi zokudla kubangela ukukhuluphala, kanye nezinye izimo ezifana nesifo senhliziyo nesifo sikashukela sohlobo 2.

Ukudla Okungenamsoco Nezingozi Zakho

Ukukhuluphala ngokweqile

Inani lokugcwala kokudla okunjalo liphansi, okungukuthi, akugcini ugcwele. Ikakhulukazi, amakhalori awuketshezi asuka ku-soda, iziphuzo zezemidlalo, namakhofi akhethekile athathwa njengamakhalori angenalutho.

Ukubuyekezwa kwezifundo ezingama-32 kutholwe ukuthi ekusetshenzisweni ngakunye kweziphuzo ezinoshukela ezidliwayo, abantu bathola u-0.12-0.22 kg ngonyaka owodwa. Nakuba kungase kubonakale kungenamsebenzi, lokhu kuzodala ukuzuza kwesisindo ngokuhamba kwesikhathi.

Okunye ukubuyekezwa, ukudla okungenamsocoukhomba imiphumela efanayo ebonisa ukuthi ufulawa—ikakhulukazi iziphuzo ezinoshukela—uhlotshaniswa kakhulu nokwanda kwesisindo kubantwana nakubantu abadala.

Isifo senhliziyo

Isifo senhliziyo siyimbangela yokufa ehamba phambili emhlabeni wonke. Ukudla ushukela kungenye yezinto ezimbalwa ezibeka engcupheni yalesi sifo.

Ushukela owengeziwe ukhulisa inani lama-triglycerides egazini futhi ukhuphule umfutho wegazi, okuyisici esibalulekile esiyingozi yesifo senhliziyo.

uhlobo 2 sikashukela

Isifo sikashukela sohlobo 2 senzeka lapho umzimba uphelelwa amandla emiphumeleni ye-insulin, i-hormone eyehlisa ushukela wegazi.

Amafutha amaningi emzimbeni, umfutho wegazi ophakeme, i-cholesterol ephansi ye-HDL (enhle), kanye nomlando wesifo senhliziyo noma unhlangothi yizici ezihamba phambili zengozi yohlobo 2 lwesifo sikashukela.

Ukudla ukudla okusheshayo amafutha amaningi emzimbeni ahlotshaniswa nomfutho wegazi ophakeme kanye ne-cholesterol ephansi ye-HDL - konke okwandisa ingozi yohlobo 2 lwesifo sikashukela.

Ukulimala Kwesikhumba Kokudla Okungenamsoco

Ukudla esikudlayo kuthinta impilo yesikhumba. I-pizza, ushokoledi nokudla okunamafutha umshoshaphansiiyayicupha. Isici esiyinhloko lapha ama-carbohydrate.

Ukudla okunothe ngama-carbohydrate kubangela ukwenyuka kukashukela egazini, futhi lokhu kweqa okungazelelwe kumazinga kashukela egazini kubangela izinduna.

Ngokocwaningo oluthile, izingane nentsha edla ukudla okusheshayo okungenani kathathu ngesonto banamathuba amaningi okuba ne-eczema. I-Eczema yisimo sesikhumba esibangela ukucasuka, ukuvuvuka, nokuluma kwesikhumba.

I-Junk Food Allergy

Ososayensi baye babonisa ukuthi ukungezwani komzimba kuye kwanda eminyakeni engu-20 edlule nokuthi lokhu ukudla okungenamsocoUthi kungenxa yokwanda kwe Ngakho-ke, ushukela ophezulu kanye nokudla okunamafutha kunciphisa inani lamagciwane anempilo emathunjini.

Umehluko Phakathi Kokudla Okungenamsoco kanye Nokudla Okunempilo

Ngokuyisisekelo, umehluko phakathi kokudla okunempilo nokungenampilo ngokuvamile wehlela kukhalori kanye nokuqukethwe kwamafutha. Umehluko omkhulu phakathi kokudla okunempilo nokudla okungenampilo okungenampilo umi kanje;

umehluko wamafutha

Kunezinhlobo eziningi zamafutha okupheka emakethe namuhla ukuthi ukukhetha okunempilo kuyadida ngempela. Umehluko oyinhloko phakathi kwamafutha angenampilo kanye nanempilo yinani lamafutha agcwele kanye ne-unsaturated aqukethe. 

Amafutha angenayo i-unsaturated anempilo. Ngenxa yalesi sizathu, amafutha anephesenti eliphezulu lamafutha angagcwalisiwe abhekwa njengenketho enempilo. 

Amafutha omnqumo ayindlela enempilo njengoba engenawo amafutha agcwele.

umthamo womsoco

Ukudla okunempilo kuhlanganisa i-calcium, i-fiber, i-potassium, i-vitamin D, njll. Inothe ngemisoco njenge Imifino, izithelo, okusanhlamvu, amantongomane, nokusanhlamvu kunikeza i-fiber. 

Imifino enamahlamvu kanye nemikhiqizo yobisi enamafutha amancane iqukethe i-calcium. Imifino nezithelo ezinjengobhanana, ukwatapheya, amasitrobheni, amabhilikosi namakhukhamba kunothe nge-potassium.

Amaqanda, inhlanzi, ujusi wewolintshi nobisi kuyimithombo emihle kavithamini D. ukudla okungeyona impiloiqukethe ezimbalwa kakhulu zalezi zakhi.

Ukudla okucolisisiwe nokungacolisisiwe

Ama-enzyme amaningi, amavithamini kanye ne-fiber kulahleka ngesikhathi sokucwenga, okwenza ukudla okucolile kungabi nempilo. Amafutha emifino ekuqaleni alungele impilo uma esetshenziswa ngokusesilinganisweni.

Ukwandisa impilo yeshalofu yamafutha, i-hydrogenated kancane bese isetshenziselwa ukupheka nokubhaka. Ngemuva kwenqubo ye-hydrogenation, amafutha ayekade elungile aphenduka abe ngamafutha angenampilo amancane.

Amafutha acutshunguliwe anemiphumela emibi yesikhathi eside emzimbeni. Ngakho-ke, zama ukusebenzisa izinto ezingalungisiwe nezingacutshungulwa ukuze ulondoloze impilo.

Ukudla okunempilo kunothile ngama-antioxidants

Ama-Antioxidants ayadingeka ukuvikela umzimba kuma-radicals mahhala angabangela umdlavuza. Ukudla okunempilo njengemifino, izithelo, nobhontshisi kuyimithombo ecebile yama-antioxidants.

ukudla okulula okunempilo

Ukukhetha ukudla okulula okunempilo kubaluleke kakhulu ngoba sidla ukudla okungenampilo kakhulu ngesikhathi sisidla. Kunempilo ukudla imifino eshwabene njengesilimo esidliwayo esinamagatsha anamanzi kanye nezaqathi esosi enamafutha aphansi kunama-chips noma athosiwe no-anyanisi. Amantongomane nama-popcorn anempilo kunokudla okugayiwe njengama-chips.

Ingozi yezifo

Ukudla ukudla okungenampilo kwandisa ingozi yezinkinga eziningi zempilo. Yandisa amathuba okuba nesifo senhliziyo, ukukhuluphala, kanye nesifo sikashukela sohlobo 2. 

Ngokusho kweWorld Health Organisation, abantu ababalelwa ezigidini ezi-2,7 emhlabeni wonke bayafa unyaka nonyaka ngenxa yokuntuleka kwemifino nezithelo ezinomsoco ekudleni kwabo.

Ukudla okunempilo okucebile kuma-carbohydrate ayinkimbinkimbi kanye ne-fiber

Ama-carbohydrate ahlukaniswa njengento elula futhi eyinkimbinkimbi ngokusekelwe ekwakhekeni kwama-molecule awo. Ama-carbohydrate alula ngokuyinhloko aqukethe ushukela, kuyilapho ama-carbohydrate ayinkimbinkimbi ahlanganisa isitashi nokudla okunokuqukethwe okuphezulu kwe-fiber. 

Ukudla okunothe nge-fiber kuthuthukisa inqubo yokugaya futhi kunikeza amandla. Ama-carbohydrate alula anikeza amandla kodwa futhi abangela imiphumela ethile engemihle njengokuguquguquka kwemizwelo nokukhuluphala.

Ukuqeda Umlutha Wokudla Okungenamsoco

Ungakuyeka kanjani ukudla okungenamsoco?

ukungadli ukudla okungenamsoco Okokuqala, kufanele uwagcine kude nekhaya lakho. Uma uya emakethe ukuthenga ukudla okungenamsoco Ngingakweluleka ukuthi uqhele kuleyo ndawo.

Ungawadli ama-chips noma okunye ukudla okulula kusuka esikhwameni. Kunalokho, thatha enye endishini futhi uyidle ngaleyo ndlela.

Ayrıca, imikhiqizo yokudla okungenamsoco esikhundleni ngezinketho ezinempilo. Nazi ukudla okulula okunempilo ongakudla esikhundleni salokho:

Izithelo

I-apula, ubhanana, orange nezinye izithelo

imifino

Imifino enamahlamvu aluhlaza, upelepele, i-broccoli kanye ukholifulawa

Okusanhlamvu okuphelele kanye nesitashi

Oats, irayisi elinsundu, iquinoa kanye ubhatata

imbewu namantongomane

Ama-alimondi, ama-walnuts kanye imbewu ye-sunflower

ugaye

Ubhontshisi, uphizi nodali

Imithombo enempilo yamaprotheni

Inhlanzi, i-shellfish, i-steak nezinkukhu

ubisi

I-yogurt, ushizi kanye kefir imikhiqizo yobisi olubilile njenge

amafutha anempilo

Amafutha omnqumo, ibhotela lamantongomane, ukwatapheya kanye nokhukhunathi

iziphuzo ezinempilo

Amanzi, amanzi amaminerali, itiye eliluhlaza kanye ne-herbal teas

Ngenxa yalokho;

Ukudla Okungenamsoco; Inamakhalori amaningi, ushukela, namafutha, kodwa ayinazo imisoco ebalulekile njengefayibha, amavithamini, namaminerali. 

Lezi yizici ezibangela ukukhuluphala kanye nezinye izifo ezingamahlalakhona. ukudla okungeyona impiloAmafutha noshukela okukuwo kuyalutha futhi kulula ukukudla ndawonye. 

ebhekwa njengengenampilo ukudla okungenamsocoKunalokho ungakhetha ukudla okulula okunempilo.