Ngaba nawe unengxaki yokutya? Masithethe ngokungondleki kakuhle!

Ngaba wakha wazibuza ukuba ukutya esikutyayo kulungile na emizimbeni yethu? Ngamanye amaxesha, nangona sitya kakhulu, imizimba yethu isenokungazifumani izondlo ezizidingayo. Okanye, sinokufumana into eninzi kakhulu size sibe neengxaki. Yiloo nto ukungondleki kakuhle , ngamafutshane. Oku akulula njengoko kubonakala, ngoko masithethe ngako ngokweenkcukacha ezithe vetshe .

Yintoni ukungondleki kakuhle?

Ngamafutshane, ukungondleki kwenzeka xa umzimba wakho ungafumani izondlo ozifunayo, ezinje ngeevithamini, iiminerali, iiproteni, iicarbohydrates, kunye namafutha , ngobuninzi obufanelekileyo. Oku kunokuba ziintlobo ezimbini. Enye kukungondleki kakuhle . Enye kukungondleki kakhulu . Ungamangaliswa kukuba, nokuba ukunqongophala kwevithamini okanye iminerali enye kunokubangela iingxaki zempilo ezinzulu. Ngokufanayo, izondlo ezininzi kakhulu zinokubangela iingxaki.

Ziziphi iintlobo eziphambili zokungondleki kakuhle?

Xa sithetha ngokungondleki kakuhle, singathetha kakhulu ngezinto ezine. Ezi kukungafumani ukutya okuneleyo, ukungondleki kakhulu, ukungalingani kwezakhamzimba, kunye nokungalingani kwezakhamzimba ezincinci. Makhe sijonge ezi zinto nganye nganye.

Ukungondleki kakuhle

Le yinto abantu abaninzi abayicingayo xa besiva igama elithi "ukungondleki kakuhle." Lithetha ukungafumani izondlo ezaneleyo. Le meko inokwenzeka ukuba ukutya kwakho akulungelelananga, okanye ukuba umzimba wakho awufunxi izondlo ekutyeni okutyayo. Ukulahlekelwa ngamafutha nezihlunu ngenxa yokungondleki kakuhle ngamanye amaxesha kunokubonakala okanye kungabonakali . Abanye abantu banokuba nale ngxaki yesondlo nokuba batyebile kakhulu.

Ukungondleki kakuhle kwezakhamzimba

Oku kukwabizwa ngokuba kukungondleki kakuhle kweeproteni-amandla . Ii-macronutrients, oko kukuthi, iiproteni, ii-carbohydrate, kunye namafutha, zezona zinto ziphambili zokwakha imizimba yethu kwaye zizinto eziphambili ezibonelela ngamandla. Ukuba kukho nayiphi na kwezi zinto ingekhoyo, ukusebenza komzimba kuqala ukuwohloka. Umzimba uqala ukuqhekeza izicubu zawo kwaye uyeke imisebenzi engabalulekanga ukuze wonge amandla aphantsi.

Ukungondleki kakuhle kwezakhamzimba

Ii-Micronutrients ziivithamini kunye neeminerali. Imizimba yethu iyazifuna ezi zinto ngobuninzi obuncinci kakhulu. Nangona kunjalo, zibalulekile kuzo zonke iinkqubo zomzimba. Ngenxa yokuba ukutya kwethu akwahlukanga, abantu abaninzi abanazo iivithamini kunye neeminerali ezithile. Usenokungaqapheli ukunqongophala kweevithamini okuncinci, kodwa ukuba oku kunqongophala kweevithamini kuba nzima, kunokuba nemiphumo emibi nehlala ixesha elide.

Ukungondleki kakhulu

I-World Health Organisation (WHO) isandula ukongeza ukungondleki kakhulu kwinkcazo yayo yokungondleki, kuba nokutya kakhulu kwisondlo kunokuba nemiphumo emibi empilweni.Oku kuquka iimeko ezifana nokutyeba kakhulu kunye nokutyeba kakhulu kunye nezifo ezingasuleliyo (ii-NCD) ezibangelwa zizo. Kukwabandakanya ubuthi obubangelwa kukutya kakhulu izakhamzimba ezithile.

Ukondleka okugqithisileyo kwezakhamzimba

Xa umzimba wakho utya iikhalori ezingaphezulu ezivela kwiproteni, iicarbohydrate, kunye namafutha, uzigcina njengeeseli zamafutha. Ezi zigcinwa kwizicubu zethu zamafutha . Nangona kunjalo, xa le ndawo yokugcina iphelile, ezo seli zamafutha ziqala ukukhula. Ezi seli zamafutha zandayo zinxulunyaniswa nokudumba okungapheliyo kunye neengxaki zemetabolism ezibangelwa kuko. Ezi zinokukhokelela kwizifo ezingosuleliyo ezifana neDiabetes Mellitus , iCoronary Artery Disease, kunye neStroke .

Ukondleka okugqithisileyo kwezakhamzimba

Enyanisweni, ukuthatha izongezo ezininzi zeevithamini kunye neeminerali kunokuba yingxaki. Kufuneka uphando oluthe kratya ukuqonda ukuba oku kwenzeka njani kwaye kungakanani "okugqithisileyo." Ngokubanzi, ukondla kakhulu izakhamzimba ngokutya kuphela kunqabile. Nangona kunjalo, ukuba uthatha iidosi ezininzi zezongezo, kunokuba nemiphumo emibi. Ke ngoko, musa ukuthatha naziphi na izongezo ngaphandle kwengcebiso kagqirha.

Ngoobani abachaphazeleka kakhulu kukungondleki kakuhle?

Ngokubanzi, ukungondleki kunokuchaphazela nabani na. Ukungakwazi ukufumana ukutya okunesondlo, ubunzima bokufumana ukutya okwahlukeneyo, ubomi bokuhlala phantsi, kunye nobunzima bezoqoqosho zezona zinto ziphambili ezibangela ukungondleki. Nangona kunjalo, amanye amaqela abantu asengozini enkulu yeentlobo ezithile zokungondleki.

Abantu abasengozini enkulu yokungondleki kakuhle:

• Abantu abahlwempuzekileyo nabangenamali ininzi: Nokuba bakwilizwe eliphuhlileyo okanye eliphuhlileyo, abantu abanengxaki kwezoqoqosho abanalo ithuba lokufumana ukutya okwaneleyo. Jonga eSri Lanka, apho ngamanye amaxesha ungathenga ipakethi yeenoodles ezikhawulezayo, ipakethi yerayisi, okanye "isidlo esifutshane" esingabizi kakhulu kunepakethi yemifuno neziqhamo ezinesondlo.
• Abantwana: Abantwana abakhulayo banemfuno ephezulu yesondlo kunabantu abadala. Abantwana, ingakumbi abavela kwiintsapho ezineengxaki zoqoqosho, banamathuba amaninzi okujongana nokungondleki kakuhle kunye nemiphumo yako. Abanye abantwana basenokungakuthandi ukutya, kwaye le ngxaki ingavela.
• Abantu abanezifo ezihlala ixesha elide: Izifo ezininzi ezihlala ixesha elide zinokubangela ukuphelelwa ngumdla wokutya okanye ukunciphisa ukufunxwa kwezondlo ekutyeni. Ezinye izifo zifuna iikhalori ezingaphezulu. Kukwakho nomngcipheko wokungondleki kakuhle ngexesha lokulaliswa esibhedlele.
• Abantu abadala:Njengoko sikhula, imeko yesondlo inokuba mandundu ngenxa yezizathu ezahlukeneyo. Oku kungabandakanya ubunzima bokuhamba, ukufakwa kwiindawo zokugcina abantu abalupheleyo, ukuncipha komdla wokutya, kunye nokuncipha kokufunxwa kwezondlo.

Abantu abasemngciphekweni omkhulu wokungondleki ngokufanelekileyo:

• Abantu abahlwempuzekileyo nabangenamali ininzi: Kumazwe aphuhlileyo, uluntu olungenamali ininzi lunokufikelela lula ekutyeni okukhawulezayo okuneekhalori eziphezulu kodwa okunesondlo esiphantsi kunokutya okunesondlo okupheleleyo. Oku kunokukhokelela ekungondlekini kakhulu kwezakhamzimba kunye nokungondleki kakuhle kwezakhamzimba ezincinci.
• Abantu abaphila ubomi obuxakekileyo nobungasebenziyo: Ukusebenza kwisitulo seofisi, ukungabi naxesha lokudlala ngenxa yemisebenzi yemfundo yabantwana, nokuhlala kwindawo enye imini yonke ngenxa yezizathu zentlalo kunokukhokelela ekonyukeni okukhulu kobunzima bomzimba. Khawucinge nje, umntwana oya kwiiklasi zesikolo ukususela kusasa ukuya ebusuku ufumana phi ixesha lokudlala?

Kwenzeka ntoni emzimbeni xa ungondlekanga?

Ukungondleki kakuhle kweeproteni-amandla kubangela ukuba umzimba ulahlekelwe ngamandla owadingayo ukuze uzigcine. Ukuze kulungiswe oku, umzimba uqala ukuqhekeza izicubu zawo uze uyeke ukusebenza. Oku kuqala ngamafutha agciniweyo. Emva koko kuchaphazela izihlunu, ulusu, iinwele, kunye neenzipho. Abantu abangondleki kakuhle kweeproteni-amandla badla ngokubonakala bebhityile kwaye benamathambo abuthathaka . Ukukhula nophuhliso ebantwaneni lunokudodobala.

Inkqubo yokuqala eqala ukungasebenzi kakuhle yinkqubo yomzimba yokuzikhusela . Ngenxa yoko, abantu abangondleki kakuhle banamathuba amaninzi okufumana izifo kunye nosulelo, kwaye bathatha ixesha elide ukuphola. Amanxeba athatha ixesha elide ukuphola. Umsebenzi wentliziyo nawo uyancipha. Ngenxa yoko , izinga lentliziyo liyehla (izinga lentliziyo eliphantsi) , uxinzelelo lwegazi luyehla (uxinzelelo lwegazi oluphantsi) , kwaye ubushushu bomzimba buyehla (ubushushu bomzimba obuphantsi) . Ungaziva ubuthathaka, ubuthathaka, kwaye ungenamdla ebomini. Ungalahlekelwa kukutya, kwaye ezinye iindawo zenkqubo yokugaya ukutya zinokuphelelwa ngamandla.

Abantu abondlekileyo ngee-macronutrients banamathuba amaninzi okungondli ngee-micronutrients. Oku kungenxa yokuba xa iikhalori zincitshiswa iyonke, ikwachaphazela amanqanaba eevithamini kunye neeminerali. Ezinye iingxaki zeemeko zokungondleki kakuhle ezifana ne -marasmus kunye ne-kwashiorkor zibangelwa kukunqongophala kweevithamini ezithile. Umzekelo, ukunqongophala kwevithamini A kunokubangela iingxaki zokubona, kwaye ukunqongophala kwevithamini D kunokubangela amathambo abuthathaka.

Abanye abantu batya iikhalori ezininzi kodwa abafumani iivithamini kunye neeminerali ezaneleyo. Kwezi meko, iziphumo zokungondleki azibonakali kangako. Nokuba utyebile kakhulu ngenxa yokutya kakhulu, usenokubonisa iimpawu ze -anemia — ubuthathaka, ukudinwa, kunye nobuthathaka — ngenxa yokungabikho kweeminerali okanye iivithamini. Abantu abangondleki kakhulu banokuba nesifo se-metabolic syndrome.Iimpawu zeemeko ezinje, umzekelo , ukunganyangeki kwe-insulin kunye noxinzelelo lwegazi oluphezulu zinokubakho.

Zithini iimpawu zokungondleki kakuhle?

Ukungondleki kakuhle akuyonto inye, ngoko ke iimpawu ziyahluka.

Iimpawu zokungondleki kakuhle zingabandakanya:

• Ukwehla kobunzima, amathambo abonakalayo, ukwehla kwamafutha kunye nemisipha.
• Ukudumba (ukudumba) okubangelwa kukuncipha kwamalungu kunye nokuqokelelana kolwelo esiswini nasebusweni.
• Ukukhula okuphazamisekileyo kunye nophuhliso lwengqondo lwabantwana.
• Ubuthathaka, isiyezi, kunye nokudinwa.
• Ukucaphuka, ukudinwa, okanye ubunzima bokugxila.
• Ulusu olomileyo, ukulahleka kokuqina kolusu, umonakalo wolusu kunye nezilonda.
• Ukulahleka kweenwele, ukuncitshiswa kweenwele, kunye nokutshintsha kombala weenwele.
• Usulelo oluqhelekileyo noluqatha.
• Ukwehla kobushushu bomzimba, ukulahlekelwa yimvakalelo yokufudumala.
• Ukwehla kwesantya sentliziyo kunye noxinzelelo lwegazi.

Iimpawu zokungondleki kakhulu zingabandakanya:

• Ukutyeba kakhulu.
• Igazi elonyukayo.
• Ukuxhathisa i-insulin.
• Isifo sentliziyo.

Zithini izizathu zokungondleki kakuhle?

Ukungondleki kakuhle kunokubangelwa zizinto ezahlukeneyo.

Izizathu zokungondleki kakuhle:

• Ubunzima bezoqoqosho: Ukungakwazi ukuthenga ukutya okunesondlo ngenxa yokungabikho kwemali.
• Ukufikelela okuncinci kokutya okunesondlo: Kwezinye iindawo, kunzima ukufumana imifuno neziqhamo ezilungileyo, kwaye nokuba zikho, zibiza kakhulu.
• Iimeko ezenza kube nzima ukutya: izinto ezifana nokucaphuka, ukuhlanza, ubunzima bokuginya.
• Iimeko ezinciphisa iikhalori: Urhudo olungapheliyo , izifo ezifana nomhlaza .
• Amaxesha apho kufuneka iikhalori ezingaphezulu: Ukukhulelwa , ukuncancisa, kunye nabantwana abasakhulayo.
• Iingxaki zempilo yengqondo ezithintela ukutya: Iimeko ezinje ngokudakumba kunye ne-dementia .
• Iingxaki zokutya: Izinto ezifana ne -Anorexia kunye ne-Bulimia .
• Izifo ezithintela ukufunxwa kwezondlo: ezinje ngokungabikho ngokwaneleyo kwepancreas kunye nesifo samathumbu esidumbileyo .
• Ukondla ngemithambo ixesha elide.
• Ukulandela ukutya okulinganiselweyo okanye ukutya ukutya okunganambithekiyo okukhethwe ngomnye umntu.

Izizathu zokungondleki ngokufanelekileyo:

• Ukungabikho kokutya okunesondlo: Xa indlela elula kukutya ukutya okuneekhalori eziphezulu nomgangatho ophantsi, abantu baya kujika bakutye.
• Indlela yokuphila engenamsebenzi mkhulu.
• Iimeko ezicothisa imetabolism: Umzekelo:I-Hypothyroidism.
• Ukungalingani kwamahomoni okuphazamisana nemiqondiso yendlala kunye nokugcwala.
• Uxinzelelo olungapheliyo.
• Ixhala okanye ukudakumba.
• Ingxaki yokutya kakhulu.
• Ukusetyenziswa kakhulu kwezakhamzimba zokutya ixesha elide.

Ungayichonga njani intswelo-mpilo?

Ngokwesiqhelo, ugqirha uza kufumanisa ukungondleki kakuhle okanye ukondleka kakhulu ngokukuxilonga ngokwasemzimbeni aze akubuze ngokutya kwakho kunye neemeko zempilo . Oogqirha banokujonga i-BMI yakho , okanye banokulinganisa umjikelo wengalo yomntwana ukuze bazame ukufumanisa ubungakanani bengxaki. Ukuba kunokwenzeka, baza kuthatha isampuli yegazi ukujonga ukungalingani okuthile kwezakhamzimba . Oku kungenxa yokuba ukungondleki kakuhle kwezakhamzimba kudla ngokuhamba kunye nokungondleki kakuhle kwezakhamzimba. Kwakhona, umntu ongondleki kakhulu kwezakhamzimba unokuba nokungondleki kakuhle kwezakhamzimba. Ukuba uneempawu zokungondleki kakhulu kwezakhamzimba, kunokufunyanwa nangovavanyo lwegazi (nangona oku kunqabile kakhulu).

Inyangwa njani indlala?

Ukungondleki kakuhle kunyangwa ngezongezo zesondlo . Oku kungaba zi-micronutrients zomntu ngamnye okanye ifomula ekhethekileyo yesondlo eneekhalori eziphezulu eyenzelwe ukugcwalisa oko umzimba usweleyo. Ukondla kwakhona kungathatha iiveki ezininzi ukulungisa ukungondleki okunzulu.

Kodwa khumbula! Oku kuphinda ukondla kunokuba yinto eyoyikisayo, ingakumbi kwiintsuku ezimbalwa zokuqala. Kuba umzimba udlula kwiinguqu ezininzi ukuze uqhele ukondla okuncitshisiweyo. Xa uphinda ukondla, umzimba kufuneka usebenze ngendlela endala kwakhona. Ngamanye amaxesha umzimba usenokungakulungeli ukujongana notshintsho. Ke ngoko, kungcono ukuqala olu nyango phantsi kweliso likagqirha ukuthintela nokulawula iingxaki ezinzulu, ezisongela ubomi ezifana nesifo sokuphinde ukondla .

Ukungondleki kakhulu kudla ngokuphathwa ngokunciphisa umzimba, ukutya, kunye notshintsho kwindlela yokuphila . Ukunciphisa umzimba kakhulu kunokunciphisa umngcipheko wokuba nezifo zesibini ezifana nesifo seswekile nesifo sentliziyo. Unyango lokunciphisa umzimba lungabandakanya ukutya kunye nezicwangciso zokuzilolonga, amayeza, okanye iinkqubo zonyango. Ungadinga nokunyanga imeko engaphantsi, njengengxaki ye-thyroid, okanye ingxaki yempilo yengqondo. Ukunciphisa umzimba kunokwenzeka ngokukhawuleza okanye kuthathe ixesha elide. Nangona kunjalo, wakuba wehlise umzimba, lutshintsho lwendlela yokuphila olwenzayo oluya kukunceda ugcine loo bunzima. Icebiso loku,Iinkqubo zenkxaso zexesha elide ezifana nonyango lokuziphatha, amaqela enkxaso, kunye nemfundo yesondlo zinokufuneka.

Ungakuthintela njani ukungondleki kakuhle?

Ukungondleki yingxaki yehlabathi. Kumazwe aphuhlileyo nasaphuhlayo, ubuhlwempu kunye nokungabikho kolwazi malunga nesondlo zezona zinto ziphambili ezibangela oku. Singanceda ekulawuleni ukungondleki ngokubonelela ngemfundo engcono nokuxhasa abantu abasweleyo (ngokufikelela emanzini acocekileyo, ukutya okunesondlo, kunye namayeza) kwihlabathi liphela. Abantwana kunye nabantu abadala, abasenokungakwazi ukuthetha ngokwabo, basengozini enkulu, ngoko ke kubalulekile ukunikela ingqalelo engakumbi kwindlela abatya ngayo kunye nemeko yabo yempilo.

Eyona ndlela ilungileyo yokuthintela ukungondleki kakuhle kukutya ukutya okunesondlo okuquka iintlobo ngeentlobo zokutya okunesondlo . Ukuba ufumana zonke izondlo ezifunekayo emzimbeni wakho, akuyi kuba lula ukutya kakhulu ukuze uhlangabezane nezo mfuno. Nokuba utya ukutya okuqhelekileyo, kukho ukunqongophala kwezondlo. Enye indlela yokufumanisa ukuba ungazuza na kwizongezo zezondlo zesondlo kukwenza uvavanyo lwegazi. Ugqirha wakho unokukunceda ukhethe idosi efanelekileyo kuwe.

Liyintoni ikamva labo bangondlekanga? (Ingxelo yokuqikelela)

Ukungondleki kakuhle kunokunyangeka, kodwa ezinye iziphumo zisenokuqhubeka. Iziphumo zokungondleki kakuhle, ezifana nokungaboni ngenxa yokunqongophala kwevithamini A, ubuthathaka bamathambo ngenxa yokunqongophala kwevithamini D, kunye nokukhula okukhawulezileyo ngenxa yokungondleki kakuhle kweproteni ebantwaneni, zisenokungapholi ngokupheleleyo nasemva kokuvuselelwa. Iziphumo zesibini zokungondleki kakhulu ixesha elide, njengokuxhathisa i-insulin kunye nesifo semithambo yegazi ye-carotid , zinokuhlala zikho nasemva kokwehla kobunzima. Nangona kunjalo, ngokungenelela kwangoko kunye nenkxaso efanelekileyo yokulandelela, abantu banokuchacha ngokupheleleyo.

Ufanele uye nini kugqirha malunga nokungondleki kakuhle?

Bona ugqirha kwezi meko zilandelayo:

• Ukuba usandul’ ukwehla okanye wonyuke ngaphezu kweekhilogram ezilishumi, ngempazamo.
• Ukuba uneempawu ze-anemia, ezinje ngobuthathaka, isiyezi, ukudinwa, kunye nokudinwa.
• Ukuba ucinga ukuba unengxaki yokutya.
• Ukuba ukrokrela ukuba abantwana okanye abantu abadala kuluntu lwakho bayaxhatshazwa okanye bayatyeshelwa.

Xa uninzi lwabantu lucinga ngokungondleki kakuhle, lucinga ngokungondleki kakuhle – nokuba kukunqongophala kweekhalori okanye ukunqongophala kwezondlo ezithile. Ukungondleki kakuhle yinto enye nje kuphela yokungondleki kakuhle, kodwa ukungondleki kakhulu kunokuba yingozi kwimpilo yakho. Iingcali zezondlo ngoku zichaza ukungondleki njengokungalingani phakathi kwezondlo ozifunayo nezondlo ozifumanayo.Ngokwale nkcazelo, ukungondleki kuxhaphake kakhulu. Kukwanegalelo elikhulu kwizifo, ukukhubazeka, kunye nokufa kwihlabathi liphela. Ukungondleki kufuneka kujongwane nako ngeendlela ezahlukeneyo zokungenelela, kubandakanya imfundo, iziseko zophuhliso, kunye namanyathelo omgaqo-nkqubo. Ekhaya, unokunceda ekuthinteleni ukungondleki ngokutya ukutya okunesondlo.

Umyalezo Wokuya Ekhaya

• Ukungondleki kakuhle akupheleli nje ekusweleni ukutya okunesondlo, kodwa kukwakho nokungondleki kakuhle.
• Ukutya okunesondlo okwahlukeneyo kubaluleke kakhulu. Endaweni yokutya okukhawulezayo, beka phambili ukutya okunesondlo, okuphekiweyo ekhaya.
• Nika ingqalelo ekhethekileyo kwisondlo sabantwana, oomama abakhulelweyo, kunye nabantu abadala.
• Musa ukuthatha iipilisi zeevithamini okanye izongezo ngokungacwangciswanga. Soloko ufuna ingcebiso kagqirha.
• Ukuba uneempawu zokungondleki kakuhle, bona ugqirha ngokukhawuleza. Okukhona ulinda ixesha elide, kokukhona unokuba neengxaki ezininzi.

Masizinyamekele zonke izondlo zethu size sizame ukuphila ubomi obusempilweni!

Ukungondleki kakuhle, ukutya okunesondlo, ukungondleki kakuhle, ukungondleki ngokugqithiseleyo, iivithamini, iiminerali, impilo