Izidlo ezidumile zincoma ukuthi udle kancane kodwa kaningi. Kukholakala ukuthi isiza ukulawula ukudla kanye nesisindo. Kodwa-ke, ucwaningo lwakamuva lubonisa okuphambene - lapho sidla kaningi, ingozi yokukhuluphala iyanda. Ngakho udla kanjani ngendlela efanele?
Isigqi sesimanje siyasiphoqa ukuthi sidle «ohambeni» nalapho sikwazi khona. Kwavela ukuthi ukudla lapho kudingekile, siphazamisa umsebenzi "wewashi lezinto eziphilayo" (izigqi ze-circadian) zomzimba.1. Lesi siphetho safinyelelwa uGerda Pot, uchwepheshe wesayensi yesifo sikashukela neyokudla okunempilo waseKing's College London. "Izinqubo eziningi ezihlobene nokugaya ukudla, i-metabolism, isifiso sokudla, zincike esigqi se-circadian," usho kanje. “Ukudla ngaphandle kwewashi kwandisa ingozi yokuthola lokho okubizwa ngokuthi i-metabolic syndrome (inhlanganisela yokukhuluphala ngokweqile, umfutho wegazi ophakeme kanye noshukela ophezulu egazini), okubuye kuhlotshaniswe nokwanda kwengozi yokuba nesifo sikashukela nesifo senhliziyo.”
Ngisho noma udla kaningi futhi kancane, njengoba izazi eziningi zokudla ziluleka, lokhu ngeke kukusize ulahlekelwe isisindo, ngokuphambene nalokho, kuzoba nomthelela ekukhuluphaleni.
Imodi ejwayelekile - izikhathi ezi-3 ngosuku - nayo ayisizi ukwehlisa isisindo uma udla ukudla okunama-kilojoule amaningi.
Ngakho-ke kufanele ukwenze?
Izimiso ezintathu zokudla okunomsoco
UGerda Pot kanye nozakwabo, sebefunde ukudla okuthandwayo, bafinyelela esiphethweni sokuthi ukuze ulahlekelwe isisindo, kwanele ukulandela imithetho emithathu. Lokhu kudinga umzamo othile. Kodwa akuyona into engenakwenzeka.
Yidla ngeshejulifuthi hhayi lapho nginomzuzu wamahhala. Kwenze kube umthetho wokudla kwasekuseni, kwasemini kanye nokudla okulula ngesikhathi esifanayo nsuku zonke. Zama ukungadli ngaphambi kokulala futhi ugweme ukudla okunekhalori ephezulu kanye nama-carbohydrate asheshayo kusihlwa.
Gcina umbhalo walokho ama-calories akho. Kufanele udle kancane kunalokho okusebenzisayo. Uma nsuku zonke ngesikhathi esifanayo kukhona i-pasta nofulawa futhi uhlale ehhovisi usuku lonke etafuleni, lokhu ngeke kukusindise isisindo esiningi. Ukudla kwakusihlwa kufanele kube okungenani amahora ama-3 ngaphambi kokulala.
Yehlisa ukudla kwekhalori usuku lonke. Abesifazane abakhuluphele abadla ama-kilojoule amaningi ngesikhathi sasekuseni kunasesidlweni sakusihlwa baye baboniswa behlisa isisindo ngokushesha futhi bagcina amazinga kashukela egazini enempilo.
Ukudla okugcwele ngesikhathi esifanayo kungcono kunokudla okuvamile ngezikhathi ezahlukene zosuku
Ukudla okugcwele ngesikhathi esifanayo kungcono kunokudla okuvamile ngezikhathi ezihlukene zosuku, ngakho ukubaluleka kwesidlo sasekuseni somkhaya, ukudla kwasemini nedina akunakubukelwa phansi — kusiza ukufundisa izingane ukudla ngesimiso.2.
Kwamanye amazwe, lo mkhuba ubekwa isiko ngokwalo. EFrance, eSpain, eGreece, e-Italy, ukudla kwasemini kubaluleke kakhulu, okuvame ukwenzeka nomndeni noma nabangane. AmaFulentshi avame ukugcina ukudla kathathu ngosuku. Kepha izakhamizi zase-UK zivame ukweqa ukudla okuvamile, esikhundleni sazo ngemikhiqizo esenziwe ngomumo nokudla okusheshayo.
Ngesikhathi esifanayo, kubantu baseBrithani nabaseMelika, ezimweni eziningi, inani lamakhalori asetshenzisiwe liyakhula phakathi nosuku (isidlo sasekuseni esilula kanye nesidlo sakusihlwa). E-France, isimo esiphambene senziwe ngokomlando, kodwa eminyakeni yamuva isimo sishintshile - kaningi amaFulentshi akhetha ukudla okunekhalori ephezulu, okunomthelela omubi ezibalo. Ngakho isaga "Yidla ukudla kwasekuseni ngokwakho, wabelane ngesidlo sasemini nomngane, futhi unikeze isitha isidlo sakusihlwa" kusabalulekile.
1 G. Pot et al. "I-Chrono-Nutrition: Ukubuyekezwa kobufakazi bamanje obuvela ezifundweni zokubheka mayelana nemikhuba yomhlaba wonke ngesikhathi sosuku lokudla kwamandla kanye nokuhlangana kwayo nokukhuluphala", I-Proceedings of the Nutrition Society, ngoJuni 2016.
2 G. Pot et al. "Ukungahambi kahle kwesidlo kanye nemiphumela ye-cardio-metabolic: imiphumela evela ezifundweni zokubheka nokungenelela", I-Proceedings of the Nutrition Society, ngoJuni 2016.