Ingabe nawe unezinkinga zokudla okunempilo? Ake sixoxe ngokungondleki kahle!

Wake wazibuza ukuthi ukudla esikudlayo kuhle ngempela yini emizimbeni yethu? Ngezinye izikhathi, noma sidla kakhulu, imizimba yethu ingase ingatholi izakhamzimba ezidingayo. Noma, singase sithole into eningi kakhulu futhi sibe nezinkinga. Yilokho okushiwo ukungondleki kahle , ngamazwi alula. Lokhu akulula njengoba kubonakala, ngakho ake sixoxe ngakho ngemininingwane ethe xaxa .

Kuyini ukungondleki kahle?

Kalula nje, ukungondleki kahle kwenzeka lapho umzimba wakho ungatholi izakhamzimba ozidingayo, njengevithamini , amaminerali, amaprotheni, ama-carbohydrate, namafutha , ngamanani afanele. Lokhu kungaba izinhlobo ezimbili. Enye ukungondleki kahle . Enye ukungondleki kahle . Ungamangali, ngisho nokuntuleka kwevithamini noma amaminerali elilodwa nje kungabangela izinkinga ezinkulu zempilo. Ngokufanayo, izakhamzimba eziningi kakhulu zingabangela izinkinga.

Yiziphi izinhlobo eziyinhloko zokungondleki kahle?

Uma sikhuluma ngokungondleki kahle, singakhuluma kakhulu ngezingxenye ezine. Lezi ukungondleki kahle, ukungondleki ngokweqile, ukungalingani kwezakhamzimba ezinkulu, kanye nokungalingani kwezakhamzimba ezincane. Ake sibheke lezi ngazinye.

Ukungondleki kahle

Yilokhu abantu abaningi abakucabangayo lapho bezwa igama elithi "ukungondleki kahle." Kusho ukungatholi izakhamzimba ezanele. Lesi simo singavela uma ukudla kwakho kungalingani, noma uma umzimba wakho ungamunci izakhamzimba ekudleni okudlayo. Ukulahlekelwa amafutha nemisipha ngenxa yokungondleki kahle ngezinye izikhathi kungaba yinto ebonakalayo noma engabonakali . Abanye abantu bangaba nalokhu kuntuleka kwezakhamzimba ngisho noma bekhuluphele ngokweqile.

Ukungondleki kahle kwezakhamzimba ezinkulu

Lokhu kubizwa nangokuthi ukungondleki kahle kwamaprotheni-amandla . Ama-macronutrients, okungukuthi, amaprotheni, ama-carbohydrate, namafutha, yizona zinto eziyinhloko zokwakha umzimba wethu kanye nezinto eziyinhloko ezinikeza amandla. Uma noma yikuphi kwalokhu kuntuleka, ukusebenza komzimba kuqala ukuwohloka. Umzimba uqala ukuphula izicubu zawo futhi uyeke imisebenzi engabalulekile ukuze wonge amandla aphansi.

Ukungondleki kahle kwezakhamzimba ezincane

Ama-micronutrients angamavithamini namaminerali. Imizimba yethu iyawadinga lawa ngamanani amancane kakhulu. Kodwa-ke, abalulekile kuzo zonke izinqubo zomzimba. Ngenxa yokuthi ukudla kwethu akushintshi, abantu abaningi bantula amavithamini namaminerali athile. Ungase ungaboni ukuntuleka kwamavithamini amancane, kodwa uma lokhu kuntuleka kwamavithamini amancane kuba kubi kakhulu, kungaba nemiphumela emibi kakhulu neyesikhathi eside.

Ukungondleki kahle

I-World Health Organization (WHO) muva nje yengeze ukungondleki ngokweqile encazelweni yayo yokungondleki kahle, ngoba ngisho nokudla izakhamzimba eziningi kakhulu kungaba nemiphumela emibi empilweni.Lokhu kufaka phakathi izimo ezifana nokukhuluphala ngokweqile kanye nokukhuluphala kanye nezifo ezingathelelani (ama-NCD) ezibangelwa yizo. Kufaka phakathi nobuthi obubangelwa ukudla ngokweqile izakhamzimba ezithile ezincane.

Ukudla ngokweqile kwezakhamzimba ezinkulu

Uma umzimba wakho usebenzisa amakhalori amaningi avela kumaprotheni, ama-carbohydrate, namafutha, uwagcina njengamaseli amafutha. Lawa agcinwa ezicutshini zethu zamafutha . Kodwa-ke, lapho lesi sikhala sokugcina sesiphelile, lawo maseli amafutha aqala ukukhula. Lawa maseli amafutha akhulisiwe ahlotshaniswa nokuvuvukala okungapheli kanye nezinkinga ze-metabolic ezibangelwa yiso. Lokhu kungaholela ezifweni ezingathelelani njenge- Diabetes Mellitus , i-Coronary Artery Disease, kanye ne-Stroke .

Ukudla ngokweqile kwezakhamzimba ezincane

Eqinisweni, ukuthatha izithasiselo eziningi zamavithamini namaminerali kungaba yinkinga. Kudingeka ucwaningo olwengeziwe ukuze kuqondwe ukuthi lokhu kwenzeka kanjani nokuthi kungakanani "okweqile." Ngokuvamile, ukudla ngokweqile kwezakhamzimba ezincane okuvela ekudleni kuphela akuvamile. Kodwa-ke, uma uthatha imithamo emikhulu yezithasiselo ezithile, kungaba nemiphumela enobuthi. Ngakho-ke, ungathathi noma yiziphi izithasiselo ngaphandle kweseluleko sezokwelapha.

Ubani othinteka kakhulu ukungondleki kahle?

Ngomqondo obanzi, ukungondleki kahle kungathinta noma ubani. Ukuntuleka kolwazi mayelana nokudla okunempilo, ubunzima bokuthola ukudla okuhlukahlukene, indlela yokuphila yokuhlala phansi, kanye nobunzima bezomnotho yizona zinto eziyinhloko ezibangela ukungondleki kahle. Kodwa-ke, amanye amaqembu abantu asengozini enkulu yezinhlobo ezithile zokungondleki kahle.

Abantu abasengozini enkulu yokungondleki kahle:

• Abantu abampofu nabangenayo imali eningi: Kungakhathaliseki ukuthi basemazweni athuthukile noma asathuthuka, abantu abanobunzima bezomnotho banamathuba amancane okuthola ukudla okwanele. Bheka iSri Lanka, lapho ngezinye izikhathi ungathenga khona iphakethe lama-noodle asheshayo, iphakethe lelayisi, noma "ukudla okufushane" okushibhile kunephakethe lemifino nezithelo ezinempilo.
• Izingane: Izingane ezikhulayo zinezidingo zokudla okunempilo eziphakeme kunabantu abadala. Izingane, ikakhulukazi ezivela emindenini enezinkinga zomnotho, zinamathuba amaningi okubhekana nokungondleki kahle kanye nemiphumela yako. Ezinye izingane zingase zingathandi ukudla, futhi le nkinga ingavela futhi.
• Abantu abanezifo zesikhathi eside: Izifo eziningi zesikhathi eside zingabangela ukulahlekelwa yisifiso sokudla noma zinciphise ukumuncwa kwezakhamzimba ekudleni. Ezinye izifo zidinga amakhalori amaningi. Kukhona futhi nengozi yokungondleki kahle ngesikhathi sokulaliswa esibhedlela.
• Abantu asebekhulile:Njengoba sikhula, isimo sokudla okunempilo singawohloka ngenxa yezizathu ezahlukahlukene. Lokhu kungafaka phakathi ubunzima bokuhamba, ukufakwa emakhaya asebekhulile, ukuncipha kwesifiso sokudla, kanye nokuncipha kokumuncwa kwezakhamzimba.

Abantu abasengozini enkulu yokudla ngokweqile:

• Abantu abampofu nabangenayo imali eningi: Emazweni athuthukile, imiphakathi engenayo imali eningi inokufinyelela okulula kokudla okusheshayo okunama-calorie amaningi kodwa okunomsoco omncane kunokudla okunempilo okuphelele. Lokhu kungaholela ekungondleki ngokweqile kwezakhamzimba kanye nokungondleki kahle kwezakhamzimba ezincane.
• Abantu abaphila impilo ematasa nengasebenzi: Ukusebenza esihlalweni sehhovisi, ukungabi nesikhathi sokudlala ngenxa yemisebenzi yemfundo yezingane, nokuhlala endaweni eyodwa usuku lonke ngenxa yezizathu zomphakathi kungaholela ekwandeni okukhulu kwesisindo somzimba. Cabanga nje, ingane eya emakilasini okufunda kusukela ekuseni kuze kube sebusuku inaso kuphi isikhathi sokudlala?

Kwenzekani emzimbeni uma ungondlekile kahle?

Ukungondleki kahle kwamaprotheni-amandla kubangela ukuthi umzimba ulahlekelwe amandla owadingayo ukuze uzigcine. Ukuze kulungiswe lokhu, umzimba uqala ukubhidliza izicubu zawo bese uyeka ukusebenza. Lokhu kuqala ngamafutha agciniwe. Bese kuthinta imisipha, isikhumba, izinwele, kanye nezinzipho. Abantu abangondlekile kahle kwamaprotheni-amandla bavame ukubonakala bebancane futhi benamathambo abuthakathaka . Ukukhula nentuthuko ezinganeni kungaphazamiseka.

Uhlelo lokuqala oluqala ukungasebenzi kahle uhlelo lokuzivikela komzimba . Ngenxa yalokho, abantu abangondlekile kahle banamathuba amaningi okuthola izifo kanye nokutheleleka, futhi kuthatha isikhathi eside ukululama. Amanxeba nawo athatha isikhathi eside ukuphola. Ukusebenza kwenhliziyo nakho kwehla. Ngenxa yalokho , izinga lokushaya kwenhliziyo liyehla (Izinga lokushaya kwenhliziyo eliphansi) , umfutho wegazi uyehla (Umfutho wegazi ophansi) , kanye nokushisa komzimba kuyehla (Izinga lokushisa lomzimba eliphansi) . Ungase uzizwe ubuthakathaka, ubuthakathaka, futhi ungenasithakazelo empilweni. Ungase ulahlekelwe yisifiso sokudla, kanti ezinye izingxenye zesistimu yokugaya ukudla zingase ziphelelwe amandla.

Abantu abangondlekile kahle ngama-macronutrients banamathuba amaningi okungondlekile kahle ngama-micronutrients. Lokhu kungenxa yokuthi uma ama-calorie encishisiwe iyonke, kuthinta namazinga amavithamini namaminerali. Ezinye izinkinga zezimo ezinzima zokungondleki kahle njenge- marasmus ne -kwashiorkor zibangelwa ukuntuleka kwamavithamini athile. Isibonelo, ukuntuleka kwevithamini A kungabangela izinkinga zokubona, kanti ukuntuleka kwevithamini D kungabangela amathambo abuthakathaka.

Abanye abantu badla amakhalori amaningi kodwa abatholi amavithamini namaminerali anele. Kulezi zimo, imiphumela yokungondleki kahle ayibonakali kangako. Ngisho noma ukhuluphele ngokweqile ngenxa yokudla ngokweqile kwezakhamzimba, ungase usabonise izimpawu ze- anemia — ubuthakathaka, ukukhathala, kanye nobuthakathaka — ngenxa yokuntuleka kwamaminerali noma amavithamini. Abantu abadla ngokweqile bangase babe nesifo se-metabolic syndrome.Izimpawu zezimo ezinjengokumelana ne-insulin kanye nomfutho wegazi ophakeme zingase zibe khona.

Ziyini izimpawu zokungondleki kahle?

Ukungondleki kahle akuyona inkinga eyodwa, ngakho-ke izimpawu ziyahlukahluka.

Izimpawu zokungondleki kahle zingafaka:

• Ukwehla kwesisindo, amathambo abonakalayo, ukwehla kwamafutha kanye nemisipha.
• Ukuvuvukala (ukuvuvukala) okubangelwa ukuncipha kwamalungu kanye nokuqongelela koketshezi esiswini nasebusweni.
• Ukukhula okuphazamisekile kanye nokuthuthukiswa kwengqondo kwezingane.
• Ubuthakathaka, isiyezi, kanye nokukhathala.
• Ukucasuka, ukudinwa, noma ubunzima bokugxilisa ingqondo.
• Isikhumba esomile, ukulahleka kokuqina kwesikhumba, umonakalo wesikhumba kanye nezilonda.
• Ukulahlekelwa izinwele, ukuncipha kwezinwele, kanye nokushintsha kombala wezinwele.
• Ukutheleleka okuvamile nokunzima.
• Ukwehla kwezinga lokushisa lomzimba, ukulahlekelwa umuzwa wokufudumala.
• Ukwehla kwesilinganiso senhliziyo kanye nomfutho wegazi.

Izimpawu zokungondleki kahle zingabandakanya:

• Ukukhuluphala ngokweqile.
• Umfutho wegazi ophezulu.
• Ukumelana ne-insulin.
• Isifo senhliziyo.

Yiziphi izimbangela zokungondleki kahle?

Ukungondleki kahle kungabangelwa yizinto ezahlukahlukene.

Izimbangela zokungondleki kahle:

• Izinkinga zomnotho: Ukungakwazi ukuthenga ukudla okunomsoco ngenxa yokuntuleka kwemali.
• Ukufinyelela okulinganiselwe kokudla okunomsoco: Kwezinye izindawo, kunzima ukuthola imifino nezithelo ezinhle, futhi noma ngabe ziyatholakala, ziyabiza.
• Izimo ezenza ukudla kube nzima: izinto ezifana nokucanuzela kwenhliziyo, ukuhlanza, nobunzima bokugwinya.
• Izimo ezinciphisa amakhalori: Uhudo olungapheli , umdlavuza, njll.
• Izikhathi lapho kudingeka khona amakhalori engeziwe: Ukukhulelwa , ukuncelisa, kanye nezingane ezikhulayo.
• Izinkinga zempilo yengqondo ezivimbela ukudla: Izimo ezinjengokucindezeleka kanye ne-dementia .
• Izinkinga zokudla: Izinto ezifana ne -Anorexia ne-Bulimia .
• Izifo eziphazamisa ukumuncwa kwezakhamzimba: njengokuntuleka kwe-pancreatic kanye nesifo samathumbu esivuvukalayo .
• Ukondla ngemithambo yegazi isikhathi eside.
• Ukulandela ukudla okulinganiselwe kakhulu noma ukudla ukudla okungamnandi okukhethwe ngomunye umuntu.

Izimbangela zokudla okunomsoco ngokweqile:

• Ukuntuleka kokudla okunomsoco: Uma indlela elula yokudla ukudla okunama-calorie amaningi, okuseqophelweni eliphansi, abantu bazophendukela kukho.
• Indlela yokuphila engenamsebenzi omningi womzimba.
• Izimo ezibambezela i-metabolism: Isibonelo:I-Hypothyroidism.
• Ukungalingani kwama-hormone okuphazamisa izimpawu zendlala nokugcwala.
• Ukucindezeleka okungapheli.
• Ukukhathazeka noma ukucindezeleka.
• Inkinga yokudla ngokweqile.
• Ukusetshenziswa ngokweqile kwezithako zokudla isikhathi eside.

Ungakubona kanjani ukungondleki kahle?

Ngokuvamile, udokotela uzoxilonga ukungondleki kahle kwamaprotheni noma ukungondleki kahle ngokukuhlola ngokomzimba nangokubuza ngokudla kwakho kanye nezimo zakho zempilo . Odokotela bangase babheke i-BMI yakho , noma bangase balinganise ukujikeleza kwengalo yengane ukuze bazame ukuthola ubukhulu benkinga. Uma kungenzeka, bazothatha isampula yegazi ukuze bahlole ukungalingani okuthile kwezakhamzimba ezincane . Lokhu kungenxa yokuthi ukungondleki kahle kwezakhamzimba ezincane kuvame ukuhambisana nokungondleki kahle kwezakhamzimba ezincane. Futhi, umuntu ongondleki kahle kakhulu kwezakhamzimba ezinkulu angaba nokungondleki kahle kwezakhamzimba ezincane. Uma unezimpawu zokungondleki kahle kwezakhamzimba ezincane, kungatholakala nangokuhlolwa kwegazi (nakuba lokhu kungavamile kakhulu).

Kulashwa kanjani ukungondleki kahle?

Ukungondleki kahle kwelashwa ngezithako zokudla okunempilo . Lokhu kungaba izakhamzimba ezincane ngazinye noma ifomula ekhethekile, enamakhalori aphezulu eyenzelwe ukugcwalisa lokho umzimba okuntulekayo. Ukupha ukudla kabusha kungathatha amasonto ambalwa ukulungisa ukungondleki okubi kakhulu.

Kodwa khumbula! Lokhu kondla kabusha kungaba yinto eyesabekayo, ikakhulukazi ezinsukwini ezimbalwa zokuqala. Ngoba umzimba udlula ezinguqukweni eziningi ukuze ujwayele ukudla okuncishisiwe. Uma ukondla kabusha, umzimba kufanele usebenze ngendlela endala futhi. Ngezinye izikhathi umzimba ungase ungakulungeli ukubhekana noshintsho. Ngakho-ke, kungcono ukuqala lokhu kwelashwa ngaphansi kokuqashwa kwezokwelapha ukuze uvimbele futhi uphathe izinkinga ezinkulu, ngisho nezisongela ukuphila njenge- refeeding syndrome .

Ukungondleki kahle kuvame ukwelashwa ngokunciphisa isisindo, ukudla, kanye nokushintsha indlela yokuphila . Ukunciphisa isisindo ngokweqile kunganciphisa ingozi yakho yokuthola izimo zesibili ezifana nesifo sikashukela nesifo senhliziyo. Ukwelashwa kokunciphisa isisindo kungafaka phakathi ukudla kanye nezinhlelo zokuzivocavoca, imithi, noma izinqubo zezokwelapha. Kungase kudingeke futhi welaphe isimo esingaphansi, njengesifo se-thyroid, noma isifo sengqondo. Ukunciphisa isisindo kungenzeka ngokushesha noma kuthathe isikhathi eside. Kodwa-ke, uma usunciphile isisindo, yizinguquko zendlela yokuphila ozenzayo ezizokusiza ukuthi ugcine leso sisindo. Iseluleko salokhu,Izinhlelo zokusekela zesikhathi eside ezifana nokwelashwa kokuziphatha, amaqembu okusekelana, kanye nemfundo yokudla okunempilo kungadingeka.

Ungakuvimbela kanjani ukungondleki kahle?

Ukungondleki kahle kuyinkinga yomhlaba wonke. Kuwo womabili amazwe athuthukile nasathuthuka, ubumpofu kanye nokuntuleka kolwazi mayelana nokudla okunempilo yizona zimbangela eziyinhloko. Singasiza ekulawuleni ukungondleki kahle ngokunikeza imfundo engcono nokusekela abaswele (ngokufinyelela amanzi ahlanzekile, ukudla okunempilo okunempilo, kanye nemithi) emhlabeni jikelele. Izingane kanye nabantu asebekhulile, abangase bangakwazi ukuzikhulumela, basengozini enkulu, ngakho-ke kubalulekile ukunaka kakhulu ukudla kwabo kanye nesimo sabo sempilo.

Indlela engcono kakhulu yokuvimbela ukungondleki kahle ukudla ukudla okunempilo okuhlanganisa ukudla okuhlukahlukene okunomsoco . Uma uthola izakhamzimba ezanele ezidingwa umzimba wakho, cishe ngeke udle ngokweqile ukuze uhlangabezane nalezo zidingo. Ngisho nokudla okuvamile, ukuntuleka kwezakhamzimba ezithile kuvamile. Enye indlela yokuthola ukuthi ungazuza yini ngezithasiselo zezakhamzimba ezincane ukwenza ukuhlolwa kwegazi. Udokotela wakho angakusiza ukuthi unqume umthamo ofanele kuwe.

Liyini ikusasa lalabo abangondlekile kahle? (Isibikezelo)

Ukungondleki kahle kungelashwa, kodwa eminye imiphumela ingase iqhubeke. Imiphumela yokungondleki kahle okukhulu, njengokungaboni ngenxa yokuntuleka kwevithamini A, ubuthakathaka bamathambo ngenxa yokuntuleka kwevithamini D, kanye nokukhula okubambezelekile ngenxa yokungondleki kahle kwamaprotheni ezinganeni, kungase kungalulami ngokugcwele ngisho nangemva kokuvuselelwa. Imiphumela yesibili yokungondleki kahle isikhathi eside, njengokumelana ne-insulin kanye nesifo semithambo yegazi ye-carotid , ingase iqhubeke ngisho nangemva kokwehla kwesisindo. Kodwa-ke, ngokungenelela kusenesikhathi kanye nokusekelwa okuhle kokulandelela, abantu bangalulama ngokugcwele.

Kufanele ubonane nini nodokotela mayelana nokungondleki kahle?

Bona udokotela ezimweni ezilandelayo:

• Uma usanda kwehlisa noma wehle ngaphezu kwamakhilogremu ayishumi, ungahlosile.
• Uma unezimpawu ze-anemia, njengobuthakathaka, isiyezi, ukudinwa, kanye nokukhathala.
• Uma ucabanga ukuthi unesifo sokudla.
• Uma usola ukuthi izingane noma asebekhulile emphakathini wakini bayahlukunyezwa noma bayanganakwa.

Uma abantu abaningi becabanga ngokungondleki kahle, bacabanga ngokungondleki kahle – kungaba ukuntuleka kwama-calories aphelele noma ukuntuleka kwezakhamzimba ezithile. Ukungondleki kahle kuyisici esisodwa nje sokungondleki kahle, kodwa ukungondleki ngokweqile nakho kungaba yingozi empilweni yakho. Izazi zokudla manje zichaza ukungondleki kahle njengokungalingani phakathi kwezakhamzimba ozidingayo nezakhamzimba ozitholayo.Ngale ncazelo, ukungondleki kahle kuvamile kakhulu. Kuphinde kube nomthelela omkhulu ezifweni, ekukhubazekeni nasekufeni emhlabeni wonke. Ukungondleki kahle kudinga ukuxazululwa ngezindlela ezahlukene zokungenelela, okuhlanganisa imfundo, ingqalasizinda, kanye nezinyathelo zenqubomgomo. Ekhaya, ungasiza ekuvimbeleni ukungondleki kahle ngokudla ukudla okulinganiselayo.

Umlayezo Wokuya Nawe Ekhaya

• Ukungondleki kahle akukhona nje ukuntuleka kokudla okunomsoco, kodwa futhi nokungondleki kahle.
• Ukudla okunomsoco nokuhlukahlukene kubaluleke kakhulu. Esikhundleni sokudla okusheshayo, beka phambili ukudla okunomsoco, okuphekwe ekhaya.
• Nakekela ngokukhethekile ukondleka kwezingane, omama abakhulelwe kanye nabantu asebekhulile.
• Ungaphuzi amaphilisi noma izithasiselo zamavithamini ngokungahleliwe. Hlala ufuna iseluleko sikadokotela.
• Uma ubhekene nezimpawu zokungondleki kahle, bona udokotela ngokushesha. Uma ulinda isikhathi eside, izinkinga zakho zingaba ziningi.

Sonke masinakekele ukudla kwethu okunempilo futhi sizame ukuphila impilo enempilo!

Ukungondleki kahle, ukudla okunomsoco, ukungondleki kahle, ukungondleki ngokweqile, amavithamini, amaminerali, impilo