Emhlabeni wonke, abantu abangaphezu kwezigidi ezingu-300 baphila nokucindezeleka. Ngaphandle kokwelashwa okusebenzayo, lesi simo singaphazamisa ngokuphawulekayo umsebenzi nobudlelwano nomndeni nabangane.
Ukucindezeleka kungabangela izinkinga zokulala, ubunzima bokugxilisa ingqondo, kanye nokuntula isithakazelo emisebenzini evamile ejabulisayo. Ezimweni ezimbi kakhulu, kungaholela ngisho nasekuzibulaleni.
Sekuyisikhathi eside ukucindezeleka kwelashwa ngemithi kanye nokwelashwa kokukhuluma, kodwa isimiso sansuku zonke esinjengokudla okunempilo nakho kungadlala indima ebalulekile ekwelapheni nasekuvimbeleni ukucindezeleka.
Ngakho-ke, yini okufanele uyidle futhi yini okufanele uyigweme ukuze uhlale usesimweni esihle?
Yeka ukudla okusheshayo
Ucwaningo lubonisa ukuthi nakuba ukudla okunempilo kunganciphisa ingozi yokuba nokucindezeleka noma ubunzima bezimpawu zakho, ukudla okungenampilo kungandisa ingozi.
Yiqiniso, wonke umuntu udla ukudla okungenamsoco ngezikhathi ezithile. Kodwa uma ukudla kwakho kunamandla amaningi (amakhilojuli) futhi kunomsoco omncane, kuwukudla okungenampilo. Ngakho-ke, imikhiqizo okusetshenziswa kwayo kunconywa ukuthi ibe nomkhawulo:
- imikhiqizo eqediwe kancane
– ukudla okuthosiwe
- ibhotela
– usawoti
– amazambane
- okusanhlamvu okucolisisiwe - isibonelo, esinkwa esimhlophe, i-pasta, amakhekhe namakhekhe
– iziphuzo ezinoshukela kanye nokudla okulula
Ngokwesilinganiso, abantu badla ukudla okungenampilo okungu-19 ngesonto, futhi kuncane kakhulu ukudla okune-fiber okunothe kakhulu okusanhlamvu nokusanhlamvu kunalokho okutuswayo. Ngenxa yalokho, sivame ukudla kakhulu, sidla kancane futhi siphatheke kabi.
Yikuphi ukudla okufanele ukudle?
Ukudla okunempilo kusho ukudla izinhlobonhlobo zokudla okunomsoco nsuku zonke, okufanele ngokuyinhloko kufake:
izithelo (ama-servings amabili ngosuku)
- imifino (ama-servings amahlanu)
- okusanhlamvu okuphelele
– amantongomane
- imifino
– amafutha omnqumo amancane
– amanzi
Kusiza kanjani ukudla okunempilo?
Ukudla okunempilo kunothile ngokudla, ngakunye okuthuthukisa impilo yethu yengqondo ngendlela yabo.
Ama-carbohydrate ayinkimbinkimbi atholakala ezithelweni, imifino, kanye nezinhlamvu eziphelele ziyasiza. Ama-carbohydrate ayinkimbinkimbi akhipha ushukela kancane, ngokungafani nama-carbohydrate alula (ekudleni okunoshukela naseziphuzweni) abangela ukukhuphuka kwamandla futhi ehle usuku lonke enhlalakahleni yethu engokwengqondo.
Ama-antioxidant asezithelweni ezikhanyayo nemifino akhipha ama-radicals mahhala futhi anciphise futhi anciphise ukuvuvukala ebuchosheni. Lokhu, futhi, kwandisa okuqukethwe kwamakhemikhali anenzuzo ebuchosheni, okuyinto.
Amavithamini B atholakala kweminye imifino akhulisa ukukhiqizwa kwamakhemikhali anempilo ebuchosheni futhi anciphisa ingozi yokuthuthukisa kanye.
Kwenzekani uma ushintshela ekudleni okunempilo?
Ithimba labacwaningi base-Australia elenziwe ngokuhlanganyela kwabantu abangu-56 abanokucindezeleka. Phakathi nenkathi yamasonto angu-12, ababambiqhaza abangu-31 banikezwa iseluleko sokudla okunempilo futhi bacelwa ukuba bashintshe ekudleni okungenampilo baye kokunempilo. Abangu-25 abasele bathamele amaseshini okusekela umphakathi futhi badla njengenjwayelo. Phakathi nocwaningo, ababambiqhaza baqhubeka nokuthatha ama-antidepressants futhi bathola izikhathi zokwelapha inkulumo. Ekupheleni kocwaningo, izimpawu zokucindezeleka eqenjini eligcina ukudla okunempilo kwaba ngcono kakhulu. Ku-32% wabahlanganyeli, baba buthaka kangangokuthi abasakwazi ukuhlangabezana nemibandela yokudangala. Eqenjini lesibili, intuthuko efanayo yabonwa kuphela ku-8% wabahlanganyeli.
Lokhu kuye kwaphindwa elinye iqembu locwaningo elathola imiphumela efanayo, lisekelwa ukubuyekezwa kwazo zonke izifundo zamaphethini okudla nokucindezeleka. Ngokwezifundo ezingu-41, abantu abadla ukudla okunempilo babenengozi ephansi engu-24-35% yokuba nezimpawu zokucindezeleka kunalabo abadla ukudla okungenampilo.
Ngakho-ke, konke kubonisa ukuthi isimo sengqondo sincike ngqo kwikhwalithi yokudla. Uma udla ukudla okunempilo, anciphisa amathuba okuba nengcindezi!