Ngaba nawe uvakalelwa kukuba utyebile kancinci ukusukela oko wagqiba iminyaka engama-40? Okumangalisayo kukuba, utya ukutya okufanayo kwaye uzilolonga ngendlela obuqhele ukwenza ngayo. Kodwa kutheni oku kutyeba kusenzeka? Le yingxaki abantu abaninzi abanayo. Asikuko ukuba unetyala. Yinto enxulumene nendlela imizimba yethu etshintsha ngayo ngokweminyaka. Masithethe ngale nto ngokulula nangokucacileyo namhlanje.
Kutheni iimfuno zeekhalori zincipha njengoko sikhula?
Isizathu soku silula kakhulu. Xa sisebancinci, oko kukuthi, xa sikwiminyaka yethu yamashumi amabini namashumi amathathu, inani lezihlunu emizimbeni yethu liphezulu. Ezi zihlunu zifana neenjini ezincinci ezihlala zisebenza. Nokuba sihleli nje singenzi nto, ezi zihlunu zitshisa iikhalori emizimbeni yethu, oko kukuthi, zisebenzisa amandla.
Kodwa njengoko sikhula, ngokuqhelekileyo emva kweminyaka engama-30, esi sisindo semisipha siqala ukuncipha ngokwendalo. Endaweni yoko kuncipha, amafutha aqokelelana aze anyuke ngobuninzi. Nantsi ke ingxaki. Izicubu zamafutha azitshisi iikhalori ngokukhawuleza njengezicubu zemisipha.
Kwenzeka ntoni ke ngoko? Izinga lokutshisa iikhalori emzimbeni wethu, okanye ngokwezonyango, izinga lethu lokugaya ukutya , liyehla kancinci njengoko sikhula. Oku kuthetha ukuba ukuba utya ukutya okufanayo nokwakusemncinci, uya kuqhubeka utshisa iikhalori ezingaphezulu kunezo umzimba wakho uzifunayo. Ezi khalori zongezelelweyo zigcinwa njengamafutha, nto leyo ebangela ukuba umzimba ufumane ubunzima.
Cinga ngale ndlela. Xa uneminyaka engama-30, ubusitya iipleyiti ezintathu zerayisi ngosuku kwaye usebenze imini yonke, kodwa umzimba wakho ubungaziva nto. Kodwa ngoku, xa uneminyaka engama-45 ubudala, ukutya ukutya okufanayo kukwenza uzive unzima kwaye uqunjelwe. Isizathu kukuba 'injini yomzimba wakho etshisa iikhalori' ngoku isebenza nzima ngakumbi kunangaphambili.
Ngoko ke sithini isisombululo sale nto?
Kulungile, ngoko ke zimbini izinto onokuzenza ngale nto. Ezi zilula kakhulu, nabani na unokuziqonda.
1. Ukunciphisa umxholo weekhalori zokutya okutyayo.
2. Ukunyusa ubungakanani okanye ubukhali bomthambo.
Ukuze oku kucace ngakumbi, makhe sijonge lo mzekelo. Oku kuya kukunceda uqonde le ngcamango ngokulula ngakumbi.
| Imeko | Inkcazo |
|---|---|
| Umzekelo (umfazi) | Ibhinqa elinobude obuziimitha ezi-5 ne-intshi ezi-4, elinobunzima obuziikhilogram ezingama-59, nelizilolonga kancinci iyure enye (umz. ukuhamba) yonke imihla. |
| Imfuneko yemihla ngemihla xa uneminyaka engama-40 | Malunga neekhalori ezili-1,980. |
| Imfuneko yemihla ngemihla xa uneminyaka engama-50 | Malunga neekhalori ezili-1,880. (Ukugcina ubunzima kunye nenqanaba elifanayo lokuzilolonga) |
| Isisombululo | Ukuba usatya iikhalori ezili-1,980 xa eneminyaka engama-50 ubudala, kufuneka anyuse umthambo wakhe wemihla ngemihla uye kwinqanaba elinamandla ngakumbi (umz., ukuhamba ngokukhawuleza okanye ukubaleka) ukuthintela ukutyeba. Okanye kufuneka anciphise ukutya kwakhe ngeekhalori ezili-100. |
Kodwa kubalulekile ukukhumbula ukuba la manani ziingqikelelo nje eziqikelelweyo. La maxabiso anokwahluka ngokuxhomekeke kwizinto ezifana nemetabolism yakho, ukwakheka kwemfuza, kunye nenqanaba lomsebenzi wakho wemihla ngemihla. Ngoko ke kungcono ukuthetha nogqirha wakho wosapho ukuze ufumane ukuba yintoni ekusebenzelayo. Angakunika icebiso elingcono ngokusekelwe kwimeko yakho yempilo.
Akukuphela nje iikhalori, kodwa nesondlo sibaluleke kakhulu!
Kulungile ukucinga ngeekhalori zokulawula ubunzima bakho. Kodwa njengoko sikhula, kufuneka sicinge ngakumbi. Oko kukutya. Ukunciphisa iikhalori nokungatyi ukutya okunesondlo kunokukhokelela kwizifo ezininzi.
Njengoko sikhula, ingakumbi xa sikwiminyaka yethu yama-70 nama-80, ingxaki ayisoloko ikukutyeba, kodwa kukwehla kobunzima nokuba buthathaka.
Njengoko sikhula, umnqweno wethu wokutya udla ngokuncipha. Ngoko ke, kufuneka sicinge kabini malunga nokuba ukutya okuncinci esikutyayo ngamaxesha anjalo kubonelela ngazo zonke izondlo ezifunwa ngumzimba wethu, oko kukuthi, iiproteni, iivithamini kunye neeminerali. Ngoko ke, ukukhetha ukutya okunezondlo ezininzi okuneekhalori eziphantsi kodwa okunezondlo ezininzi kubaluleke kakhulu.
Umzekelo, isiselo esineswekile sikunika iikhalori ezingenanto, kodwa asinasondlo. Endaweni yoko, ukuba utya ibhanana enomlinganiselo ofanayo weekhalori, ufumana izondlo ezininzi, ezifana ne-potassium, iivithamini, kunye nefayibha. Uyabona umahluko?
Ngoko ke, njengoko sikhula, kubaluleke kakhulu ukucinga ngobunzima, "Ngaba ukutya endikutyayo kulungile emzimbeni wam?"
Umyalezo Wokuya Ekhaya
- Emva kweminyaka engama-30, umzimba wethu ulahlekelwa kancinci kancinci zizihlunu kwaye uqokelela amafutha amaninzi, nto leyo enciphisa isantya sokutshisa iikhalori.
- Ukuba uqhubeka nokutya umlinganiselo ofanayo owawusitya ngaphambili, kusenokwenzeka ukuba utyebe njengoko ukhula.
- Kukho izisombululo ezimbini koku: ukunciphisa ukutya okune-calories okanye ukwandisa ukuqina komthambo wakho.
- Kubalulekile ukungajongi nje kuphela iikhalori, kodwa nomgangatho wesondlo sokutya okutyayo. Oku kuya kunceda ukuthintela ukunqongophala kwezondlo, ingakumbi njengoko ukhula.
- Eyona ndlela ifanelekileyo nekhuselekileyo kukufuna iingcebiso kugqirha wakho malunga nokutya okufanelekileyo kunye nenkqubo yokuzilolonga efanelekileyo kubunzima bakho, imeko yempilo kunye nobudala bakho.
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