Olina obulwadde bwa sukaali? Ka tuyige ku migaso egyewuunyisa egy'okugejja!

Omusawo akugambye nti omugejjo era olina obulwadde bwa sukaali obw’ekika kya 2? Olwo ekitundu kino kikulu nnyo gy’oli. Oyinza okuba ng'olowooza nti, "Oh my, okugejja ennyo bwe kiti ddala kinaayamba ku ssukaali?" Tobuusabuusa kwonna, eky'okuddamu kiri nti "Yee, ddala!". Bw’okendeeza ku pawundi ntono, osobola okufuga ssukaali mu musaayi, okulongoosa obulamu bwo okutwalira awamu, n’okusigala ng’olina amaanyi olunaku lwonna.

Naye olugendo luno si lulungi okugendako wekka. Kiba kya bulabe okukola ebintu bino ng’okwatagana nnyo n’omusawo wo oba omukungu w’ebyobulamu akubuulirira ku ssukaali. Kubanga bw’ogenda ogejja, ssukaali mu musaayi gwo, eddagala ly’omira, era oboolyawo ne ddoozi za insulini z’okozesa kiyinza okwetaagisa okukyusibwa. N’olwekyo, ekyo kisaanidde okussibwako essira mu ngeri ey’enjawulo.

N’okugejja akatono kulina emigaso mingi!

Olowooza olina okugejja ennyo? Nedda, si bwe kiri n’akatono. N’enkyukakyuka entonotono zisobola okukosa ennyo obulamu bwo. Okunoonyereza okumu kwazuula nti omuntu alina ssukaali ne bwe yafiirwa ebitundu ebitono nga 2% ku buzito bwe bwonna , okufuga ssukaali mu musaayi kwe kulongooka nnyo.

Teebereza nti ozitowa kkiro 80. Ebitundu 5% ku ebyo biba kkiro 4 zokka. Ekyo kikwata ku buzito bw’ekimera ky’omuceere. Ne bw’ofiirwa akatono ako, puleesa yo, ssukaali, ne kolesterol omulungi (HDL Cholesterol) bijja kutereera, kikendeeze ku bulabe bw’okufuna endwadde z’omutima.

Kale, ng’ekiruubirirwa ekisooka, gezaako okukendeeza ku buzito bwo ebitundu 5% era bukuume nga tebulina. Bw’ofuna obuwanguzi obwo, ojja kuba n’amaanyi mangi okugenda mu maaso. Ekintu kimu ekikakasibwa okunoonyereza kungi kwe kuba nti enkyukakyuka mu bulamu, kwe kugamba endya entuufu n’okukola dduyiro , y’engeri esinga okukola obulungi era esinga obukuumi ey’okuddukanya obulwadde bwa sukaali obw’ekika eky’okubiri.

Bw’omala okukuba ekiruubirirwa kyo ekisooka ekya 5%, tokoma awo. Sigala ng’ogenda mu maaso. Bw’oba ​​ogenderera okukendeeza ebitundu 10% ku 15% ku buzito bw’omubiri gwo bwonna, osobola okukendeeza ku bulabe bw’okufuna endwadde z’omutima n’okufuga ssukaali mu musaayi mu bbanga eggwanvu. Ojja kuwulira bulungi nnyo ku ggwe kennyini bw’okendeeza ku mugejjo mungi bwe gutyo. Ojja kufiirwa yinsi ntono mu kiwato, ojja kukka ku sayizi y’empale, era ojja kuwulira ng’oweweevu nnyo. Enkyukakyuka zino zijja kukuwa amaanyi mangi okwongera okugejja.

Okola otya emmere esaanira obulwadde bwa sukaali?

Nga bw’ogezaako okugejja, kikulu okukuuma ssukaali mu musaayi ng’afuga. Kirungi obutaleka ssukaali mu musaayi kulinnya oba okukka ennyo ng’okyusa emmere yo.

Okutwalira awamu, tekiba kya bulabe omuntu alina ssukaali okukendeeza ku kalori nga 500 buli lunaku. Okukendeeza ku kalori kuno kulina okuva mu puloteyina, kaboni n’amasavu. Okusinziira ku kitongole ky’ebyobulimi mu Amerika (USDA), omuntu omukulu alina kalori z’ayagala buli lunaku zirina okumenyebwamu bwe ziti:

• Okuva mu birungo ebiyitibwa carbohydrates: 45% - 55% .
• Okuva mu masavu: 25% - 35%
• Okuva mu puloteyina: 10% - 35%

Ku bino, ebirungo ebiyitibwa carbohydrates bye bisinga okukosa ssukaali mu musaayi. Naye si carbohydrates zonna nti ze zimu. Ebirungo ebiyitibwa carbohydrates ebirimu ebiwuziwuzi (okugeza, emmere ey’empeke, oats, enva endiirwa, ebibala) birungi nnyo okusinga emmere erimu ssukaali oba sitaaki (omugaati, keeki, bisikiiti, ebyokunywa ebiwooma). Kubanga tezireetera sukaali kulinnya mu musaayi mu bwangu ate n’addamu okugwa.

Teekawo ebiruubirirwa bya SMART!

Bw’oba ​​ogezaako okutuuka ku biruubirirwa ebinene ng’okugejja oba okufuga ssukaali mu musaayi, oyinza okuggwaamu amaanyi. Ekisinga obulungi kwe kuteekawo ebiruubirirwa bya SMART. SMART kitegeeza:

• S - Ebikwata ku nsonga eyo
• M. M- Ekipima
• A - Ebituukirizibwa
• R - Ebikwatagana
• T - Ekiseera ekigere (kirina ekiseera ekigere) .

Bw’oteekawo ebiruubirirwa mu ngeri eno, ekkubo lyo litegeerekeka bulungi era tobula.

Okugeza, okusobola okuddukanya obulwadde bwa sukaali, olina okugabanyaamu ebirungo bya carbohydrate by’olya buli lunaku mu mmere eziwerako ezenkanankana. Kale oyinza okuteekawo ekiruubirirwa kya SMART nga kino: "Mu wiiki bbiri ezijja, nja kulya emmere erimu gram 45 eza carbohydrates ku ky'enkya buli lunaku."

Kati laba engeri kino gye kiri SMART:

• Specific: Ekigendererwa kikwata ddala ku ky’enkya.
• Ebipima: Gramu 45 eza carbohydrates, buli lunaku.
• Attainable: Si kizibu okukola ekyenkya nga olina grams 45 eza carbs. Okugeza: Ekikopo 1 ekya oats ezifumbiddwa (grams 32 eza carbs) + 1/2 ebijanjaalo ebitono (grams 13 eza carbs), eggi 1 erifumbiddwa.
• Ebikwatagana: Okusalako ebirungo ebizimba omubiri kiyamba okufuga enjala ekiyinza okukuyamba okwewala okulya ennyo. Okufuna gram 45, olina okulya ebirungo ebizimba omubiri n’amasavu wamu ne carbs zo. Okugeza okulya omugaati gumu n’eggi kijja kukuleetera okuwulira enjala entono okusinga okulya emigaati ebiri nga girimu jjaamu. Kino era kijja kukuyamba okulya ekitono olunaku lwonna.
• Ebiseera: Ekiruubirirwa kino kya wiiki bbiri zokka. Oluvannyuma lwa wiiki bbiri, osobola okweyongera okukola kino oba okuteekawo ekiruubirirwa ekipya.

Obuyambi bwa dduyiro

Ekimu ku birungi ebiri mu dduyiro kwe kuba nti ayamba okukuuma ssukaali mu musaayi. Ate era bw’oba ​​okola ennyo, otera okukuuma obuzito nga tebukendedde.

Bw’oba ​​tokola dduyiro mu kiseera kino, sooka weebuuze ku musawo wo . Ajja kukubuulira by’osobola n’ebyo by’otosobola kukola.

Geubirira okukola dduyiro ow’ekigero ow’omukka ogw’ekigero waakiri essaawa 2 1/2 , gamba ng’okutambula amangu, buli wiiki. Obudde buno osobola okubugabanyaamu ebitundu eby’eddakiika 30, ennaku 5 mu wiiki, nga bw’oyagala.

Okusobola okwongera ku biruubirirwa byo eby’okugejja, olina okwongera okukola emirimu gy’omubiri. Era olina okukola okutendekebwa kw’amaanyi waakiri ennaku bbiri mu wiiki. Kino osobola okukikola ng’okozesa ebyuma ebizitowa mu jjiimu, dumbbells awaka, oba obuzito bw’omubiri gwo (e.g., push-ups, lunges, squats).

Okukola emirimu gy’omubiri kwokya ssukaali mu musaayi nga kw’otadde ne ssukaali aterekeddwa mu binywa n’ekibumba. Bw’oba ​​omira insulini oba eddagala eddala erya sukaali, olina okwegendereza ennyo ssukaali mu musaayi gwo ng’otandika okukola dduyiro. Ekiseera bwe kigenda kiyitawo, bw’okola dduyiro buli kiseera, oyinza okukendeeza ku ddagala lyo n’eddagala lya insulini, ng’oteesa n’omusawo wo.