Kuncane kakhulu okwaziwayo ngendlela inqubo yokuguga ilithinta ngayo ikhono lomzimba lokugaya, ukumunca, nokugcina izakhi ezinjengamaprotheni, amavithamini namaminerali. Ngakho-ke, kuncane okwaziwayo ngokuthi izidingo zokudla okunomsoco zabantu abadala zihluke kanjani kwezabantu abasha.
Iphuzu elilodwa ngokuvamile elingangabazeki ukuthi abantu abadala, ikakhulukazi, badinga ama-calories ambalwa kunabantu abasha. Lokhu kungase kube ngenxa, ikakhulukazi, ukwehla kwemvelo ezingeni le-metabolism kubantu abadala. Kungase futhi kubangelwe ukuncipha kokusebenza komzimba. Uma inani eliphelele lokudla elidliwayo liyancipha, khona-ke ukungena kwamaprotheni, ama-carbohydrate, amafutha, amavithamini, amaminerali nakho kunciphisa ngokufanele. Uma ama-calories angenayo ephansi kakhulu, khona-ke izakhi ezidingekayo nazo zingase zishode.
Ziningi ezinye izinto ezingathinta izidingo zokudla okunomsoco zabantu asebekhulile nokuthi bangahlangabezana kanjani nalezo zidingo, okuhlanganisa nokuthi abantu abadala bafinyeleleka kanjani ekudleni abakudingayo. Isibonelo, ezinye zezinguquko ezihambisana nokukhula zingabangela ukungabekezelelani kokudla okuthile, kanti ezinye izinguquko ezihlobene neminyaka zingaphazamisa ikhono labantu abadala lokuya esitolo noma ukulungisa ukudla.
Njengoba abantu bekhula, izinkinga ezinjengomfutho wegazi ophakeme noma isifo sikashukela maningi amathuba okuba zivele, futhi lokhu kudinga izinguquko ezithile zokudla. Izinkinga zokugaya ukudla sezivamile, abanye abantu bangase babe nenkinga yokuhlafuna nokugwinya ukudla.
Ngokuvamile, izincomo zokudla ezijwayelekile zabantu abadala zisebenza nakubantu abadala. Avezwa kuthebula elilandelayo:
1. Khawulela:
- amaswidi
- ikhofi yemvelo kanye netiye
- ukudla okunamafutha
- utshwala
- ibhotela, imajarini
- usawoti
2. Yidla kakhulu:
- izithelo
- okusanhlamvu okuphelele nesinkwa sokusanhlamvu
- imifino
3. Phuza uketshezi oluningi, ikakhulukazi amanzi.
Ubani okufanele anakekele ukudla kwabo?
Abancane noma abadala, wonke umuntu unesithakazelo ekudleni okumnandi nokunomsoco. Okokuqala nje, njengoba ukudla kuthanda ukuncipha ngokuya ngeminyaka, abantu abadala kufanele baqinisekise ukuthi abakudlayo kunomsoco futhi kunempilo. Kungcono ukushiya indawo encane ekudleni kwakho ukuze uthole amakhekhe nokunye ukudla kwasembonini “okunekhalori elingenalutho”, amakhekhe, namakhekhe, futhi wenze konke ongakwenza ukuze unciphise ukuphuza kwakho iziphuzo ezibandayo, uswidi notshwala.
Uhlelo lokuzivocavoca olusesilinganisweni, njengokuhamba ngezinyawo, lungaba usizo. Abantu abakhuthele ngokomzimba bakuthola kulula kakhulu ukulawula isisindo sabo, ngisho noma bedla ama-calories amaningi, kunalabo abahlezi. Lapho amakhalori edla kakhulu, maningi amathuba okuthi umuntu athole zonke izakhamzimba azidingayo.
Indlela elula yokuhlola ukudla kwakho ukugcina idayari yakho konke okudlayo phakathi nenkathi yezinsuku ezimbalwa kuya emavikini amabili. Bhala phansi imininingwane ethile yokuthi ukudla kwaphekwa kanjani, futhi ungakhohlwa ukubhala osayizi bezingxenye. Bese uqhathanisa imiphumela nezimiso ezijwayelekile ezisekelwe ngokwesayensi. Bhala phansi iziphakamiso zokuthuthukisa ingxenye yokudla kwakho edinga ukunakwa.
Ingabe kufanele ngithathe izithasiselo?
Ngaphandle kokungavamile, izithasiselo zamavithamini namaminerali azivamisile isidingo kubantu abadla izinhlobonhlobo zokudla. Kungcono kakhulu ukuthola izakhi ozidingayo ekudleni okuphelele, ngaphandle kokusebenzisa izithasiselo, ngaphandle uma kuqondiswe ngenye indlela udokotela wakho wezokudla noma udokotela.
I-Diet ingangisiza kanjani?
Izinkinga zokugaya ukudla ziyimbangela evame kakhulu yokungaphatheki kahle kwasebekhulile. Kwesinye isikhathi lezi zinkinga zenza abantu bakugweme ukudla okungabalungele. Ngokwesibonelo, ukuqunjelwa kungase kwenze abanye abantu bagweme imifino ethile, njengeklabishi noma ubhontshisi, okuyimithombo emihle yamavithamini, amaminerali nefiber. Ake sibheke ukuthi ukudla okuhlelwe kahle kungasiza kanjani ekulawuleni izikhalazo ezijwayelekile.
ukuqunjelwa
Ukuqunjelwa kungabangelwa umuntu ongaphuzi uketshezi olwanele nokudla ukudla okunefiber encane. Eminye imithi, kuhlanganise nama-antacid enziwe nge-aluminium hydroxide noma i-calcium carbonate, nayo ingabangela izinkinga.
Kunezinto ezimbalwa abantu abangayenza ukuze basize ukuvimbela ukuqunjelwa. Ikakhulukazi, izingxenye ezilinganiselwe zesinkwa sokusanhlamvu nokusanhlamvu ekudleni, kanye nenala yemifino nezithelo, kungaba usizo. Ukuphuza izithelo ezomisiwe njengezihlahla zomlimi noma amakhiwane kanye nejusi yokuthena kungasiza futhi njengoba zinomthelela wemvelo wokulalisa umzimba kubantu abaningi. Ukuphuza amanzi amaningi kubaluleke kakhulu futhi amanzi kuyisinqumo esingcono kakhulu.
Abantu abaningi kufanele baphuze izingilazi zamanzi eziyisithupha kuya kweziyisishiyagalombili noma olunye uketshezi nsuku zonke. Ukudla okunamafutha amaningi okufana namaswidi, inyama, ibhotela nemajarini, nokudla okuthosiwe kufanele kuncishiswe. Lokhu kudla kunama-kilojoule amaningi kakhulu futhi kungaminyanisa ukudla okunganikeza i-fiber edingekayo ekudleni. Ungakhohlwa futhi ukuthi ukuzivocavoca njalo kubalulekile ukugcina ithoni yemisipha nokuvimbela ukuqunjelwa.
Igesi nesilungulela
Abantu abaningi babhekana nokungakhululeki kwesisu ngemva kokudla, ukubhodla, ukuqunjelwa noma ukushiswa. Lezi zikhalo zingadalwa yizinto ezahlukene, okuhlanganisa ukudla ngokweqile, ukudla amafutha amaningi, ukuphuza utshwala noma iziphuzo ezine-carbonated, nemithi ethile efana ne-aspirin. Ukushintshela ekudleni okunefayibha ephezulu nakho kungabangela ukuqunjelwa umoya ekuqaleni, nakuba umzimba ujwayele ukuzivumelanisa ngokushesha nokwanda kwefayibha.
Ukuze usize ekunciphiseni izinkinga ezinjalo, ungadla ukudla okuncane, izikhathi eziningana ngosuku. Ukugwema ukudla okunamafutha, utshwala neziphuzo ezine-carbonated nakho kuzoba usizo oluhle. Kuyasiza kakhulu ukudla kancane, ukuhlafuna ukudla kahle. Uma uphethwe isilungulela, ungalali ngomhlane ngemva kokudla. Ukuzivocavoca njalo kungasiza ekunciphiseni izinkinga zegesi yamathumbu.
Izinkinga zokuhlafuna nokugwinya
Zingenzeka ngezizathu ezihlukahlukene. Kubantu abanenkinga yokuhlafuna, ukudla kudinga ukuchotshozwa. Badinga isikhathi esengeziwe sokuhlafuna ukudla kwabo ngendlela ekhululekile, ekhululekile. Amazinyo okufakelwa angangeneli kahle kufanele ahlolwe udokotela wamazinyo futhi mhlawumbe ashintshwe.
Ukuphuza uketshezi oluningi kungasiza ekudambiseni izinkinga zokugwinya. Uma umphimbo wakho noma umlomo womile, okungenzeka kube ngenxa yemithi ethile noma izinguquko ezihlobene neminyaka, ama-lozenge noma amaswidi aqinile angasiza. Bagcina umlomo umanzi.
Ukufingqa
Ukudla kwemifino okuhlelwe kahle kuhle kubantu babo bonke ubudala. Izinguquko zeminyaka yobudala zithinta abantu abahlukene ngezindlela ezahlukene, ukudla okulungile kungasiza ukunqoba noma ukunciphisa izimpawu zezinkinga ezithile ezingase zivele ngokukhula.