Kunezizathu eziningi zokuvakashela ikhishi lakho, futhi okubaluleke kakhulu, umzimba wakho uzokubonga kakhulu. Uma ufuna impikiswano ephoqelela ngokwengeziwe, nazi izizathu eziyisithupha zokudla ekhaya namuhla - hhayi namuhla kuphela:
1. Ukudla ngaphandle kwekhaya, udla amakhalori angadingekile.
Noma ngabe udlela endaweni yokudlela enesevisi ephelele noma endaweni yokudlela esheshayo, ukudlela ezindaweni zesevisi yokudla kuthinta ukudla kwakho kwansuku zonke kwekhalori. Abantu abadla ngaphandle bathola ama-kilojoule angaba ngu-200 ngaphezulu ngosuku futhi badle amafutha agcwele kakhulu, ushukela nosawoti, ngokocwaningo olwenziwa ososayensi be-American Cancer Society kanye ne-University of Illinois e-Chicago futhi lwanyatheliswa kumagazini i-Public Health Nutrition. …
2. Akunamathuba okuthi ukhethe izitsha "ezinempilo" kwimenyu
Ngokuya ngemininingwane etholwe ngo-2013 yinkampani yocwaningo i-NPD Group, munye kuphela kubantu abane okhetha izitsha "ezinempilo" endaweni yokudlela, ngoba abantu abaningi babona ukuya endaweni yokudlela njengenjabulo nobuthakathaka.
3. Ukupheka ekhaya kuzokusiza uphile isikhathi eside
Ucwaningo lwango-2012 luthole ukuthi ukupheka izidlo ezinhlanu ngesonto kwandise amathuba ethu okuphila isikhathi eside ngo-47% kunalabo abangapheki ekhaya noma abapheki njalo. Ngaphezu kwalokho, imisebenzi yasekhishini ingahlanganiswa nokuzindla, iningi labantu elingenaso isikhathi salo. Ngemininingwane yokuthi ungakwenza kanjani lokhu nokuthi ukuzindla nokupheka kungasiza kanjani, funda lokhu okuthunyelwe.
4. Ukudla ngaphandle kuhlotshaniswa nokuthuthuka kokukhuluphala
Yize kungenzeki ukufakazela ubudlelwane obuyimbangela, ubudlelwane obuningi butholakele phakathi kokuzuza kwesisindo nokudla ngaphandle. Isibonelo, ucwaningo olwenziwa yi-Lancet ngo-2004 lwathola ukuthi abantu abasha abavame ukudla ezindaweni zokudlela ezisheshayo banamathuba amaningi okuthola isisindo futhi bakhulise ukumelana ne-insulin eminyakeni yobudala obuphakathi.
5. Ukudla okuphekwe ekhaya kunempilo kakhulu
Lesi sitatimende sidinga ukucaciswa okuthile. Angicabangi, ngokwesibonelo, amadombolo aphekiwe emvelaphi engaziwa, efakwe imayonnaise, "ukudla okuzenzela." Kumayelana nokusebenzisa izithako eziphelele (inyama, inhlanzi, imifino, okusanhlamvu, nokunye) ekudleni okuzenzela. Kulokhu, amathuba okuthi udle ukudla okunempilo kunokuvamile kwesevisi yokudla makhulu kakhulu.
6. Ufundisa izingane zakho ukuthi zikhethe ukudla okunempilo
Izingane zakho zingahlanganyela ekulungiseleleni ukudla okuphekwe ekhaya. Ucwaningo lukhombisa ukuthi le yindlela ongakhulisa ngayo ukuzibophezela kwabo empilweni enempilo. Izingane ezisiza abazali bazo ekhishini zazivame ukukhetha izithelo nemifino, ngokusho kwedatha eshicilelwe ngo-2012 kuPublic Health Nutrition.
Ukufingqa lonke lolu lwazi, ngifuna ukweluleka: uma unesikhathi esincane sokuza nemenyu ehlukahlukene, enempilo futhi ehlwabusayo futhi uyothenga ukudla, khona-ke isevisi ekhethekile izokusiza kakhulu - ukulethwa kwezithako zokulungiselela izitsha ezinempilo. ngokwezindlela zokupheka ezihlelwe ngaphambilini. Yonke imininingwane ekusixhumanisi.