Ukuvimbela ukukhuluphala kungase kuqale, ngandlela-thile, ngokushesha nje lapho umuntu eqala ukudla. Ucwaningo lubonisa ukuthi ingozi yokukhuluphala ihlobene eduze nokuziphatha kokudla ngesikhathiebuntwaneni.

Kakade, kusukela ezinyangeni ezingu-7 kuya ezinyangeni ezingu-11, izinsana zaseMelika zisebenzisa ama-calories angu-20% uma kuqhathaniswa nezidingo zazo.¹⁵. Ingxenye eyodwa kwezintathu yezingane zaseMelika ezingaphansi kweminyaka emi-2 azidli izithelo nemifino, futhi phakathi kwalezo ezidlayo, ama-French athosiwe ahamba phambili ohlwini.¹⁵. Ngokuqondene nabancane baseQuebecers abaneminyaka engu-4 ubudala, abazidli izithelo nemifino eyanele, imikhiqizo yobisi kanye nenyama nezinye izindlela, ngokusho kwe-Institut de la statistique du Québec.³⁹.

Ukudla

Ukusebenzisa imikhiqizo yokulahlekelwa isisindo kanye nokudla okunzima ngaphandle kokushintsha imikhuba yakho yokudla ngokuqinisekile akusona isisombululo esihle. Ukudla okunempilo kufanele kube okuhlukahlukene futhi kufaka phakathi izithelo nemifino emisha. Ukudla kahle kuhlanganisa ukupheka ukudla kwakho, ukushintsha izithako ezithile, ukufaka ukunambitheka ukudla ngamakhambi nezinongo, ukulawula izindlela ezintsha zokupheka ukuze usebenzise amafutha amancane, njll. Bheka ikhasi lethu Lokudla Okunempilo ukuze uthole izimiso eziyisisekelo zokudla okunempilo.

Izeluleko ezithile kubazali

• Uma udla kahle, kuyoba lula kakhulu ukwenza izingane zakho zenze okufanayo;
• Yidla nomndeni;
• Qaphela ukuthi ungaphenduli lapho usana lukhala ngokulupha ukudla ngendlela ehlelekile. Ukukhala kungase kubonise isidingo sothando noma nje isidingo sokumunca. Abantu abaningi bahlangabezana nezidingo zabo ezingokomzwelo ngokudla: lokhu kuziphatha kungenzeka ukuthi kwaqala basebancane kakhulu;
• Ungayincomi njalo ingane yakho lapho iqeda ibhodlela layo noma ipuleti layo. Ukudla kuyinto evamile, hhayi ukujabulisa abazali;
• Gwema ukusebenzisa ukudla njengomvuzo noma isijeziso;
• Ingane mayihlulele eyakhe ukudla. Isifiso somntwana sokudla siyahlukahluka usuku nosuku. Uma ngokuvamile ephuza kahle futhi enganciphisi, asikho isidingo sokukhathazeka uma engaliqedi ibhodlela njalo. Ungayiphoqi ingane ukuthi iqedele ipuleti layo. Ngakho, uzofunda ukulalela izimpawu zakhe zendlala nokusutha;
• Amanzi ayisiphuzo esifanelekile sokuqeda ukoma kwakho. Ukusetshenziswa kwe juice izithelo, ngisho zemvelo, kufanele kukhawulelwe 1 ingilazi ngosuku. Amajusi ezithelo anama-kilojoule amaningi (iziphuzo eziningi nezingqimba zezithelo ziqukethe eziningi njengeziphuzo ezibandayo), futhi aziyigculisi indlala. Gwema ukufaka ushukela kuma-yoghurts, ama-puree wezithelo, njll;
• Shintsha ukudla kanye nendlela okupheka ngayo. Imithombo ehlukahlukene yamaprotheni (inhlanzi, inyama emhlophe, imidumba, imikhiqizo yobisi, njll.);
• Kancane kancane, yethula ingane yakho ukudla okumnandi okusha.

Umsebenzi womzimba

Ukuzivocavoca umzimba kuyingxenye ebalulekile yokugcina isisindo esinempilo. Ukuhamba kwandisa imisipha ngakho-ke izidingo zamandla. Khuthaza izingane, uhambe nazo. Nciphisa isikhathi sikamabonakude uma kunesidingo. Indlela enhle yokuba matasa kakhulu nsuku zonke ukuya ezitolo ezincane ezisendaweni yakini ngokuhamba ngezinyawo lapho.

Sleep

Ucwaningo oluningi lubonisa ukuthi ukulala kahle kusiza ekulawuleni isisindo esingcono^{18, I-47}. Ukuntuleka kokulala kungase kubangele ukuba udle okwengeziwe ukuze unxephezele ukuncipha kwamandla azwiwa umzimba. Futhi, kungashukumisa ukukhiqizwa kwamahomoni adala isifiso sokudla. Ukuthola izindlela zokulala kangcono noma ukunqoba ukuqwasha, bheka incwadi yethu ethi Ingabe ulale kahle? Ifayela.

Ukucindezeleka ukuphathwa

Ukunciphisa imithombo yengcindezi noma ukuthola amathuluzi okukulawula kangcono kungenza kube mancane amathuba okuthi uzole ngokudla. Ngaphezu kwalokho, ukucindezeleka ngokuvamile kubangela ukuba sidle ngokushesha futhi ngaphezu kwalokho okudingekayo. Bona isici sethu Sokucindezeleka Nokukhathazeka ukuze ufunde kabanzi mayelana nezindlela zokukusiza ukuthi ubhekane kangcono nengcindezi.

Thatha isinyathelo ngemvelo

Ukwenza imvelo ingabi ne-oosogenic, futhi ngenxa yalokho ukwenza ukukhetha okunempilo kube lula, ukubamba iqhaza kwabalingisi abambalwa bezenhlalo kuyadingeka. E-Quebec, i-Provincial Working Group on the Problem of Weight (GTPPP) ihlongoze uchungechunge lwezinyathelo uhulumeni, izikole, izindawo zokusebenza, umkhakha wokudla kwezolimo, njll., angazithatha ukuvimbela ukukhuluphala.¹⁷ :

• Ukusebenzisa izinqubomgomo zokudla ekunakekelweni kwasemini nasezindaweni zesikole;
• Lungisa indawo engokoqobo nenhlalo ukuze kuthuthukiswe indlela yokuphila ekhuthele;
• Buyekeza imithethonqubo yokukhangisa eqondiswe ezinganeni;
• Lawula ukuthengiswa kwemikhiqizo namasevisi anciphisa isisindo;
• Khuthaza ucwaningo ngokukhuluphala.