Okuqukethwe
1. Yini ushukela?
Ushukela ngokwemvelo ungumkhiqizo we-carbohydrate ogayeke kalula futhi ongumthombo wamandla asheshayo. Kuletha izinkinga eziningi kunokuhle, kepha kungaba nzima kwabaningi ukuyeka.
Njengoba wazi, ushukela usetshenziswa ngokufihlekile ekudleni njengezithuthukisi zokunambitheka kwezitsha ezahlukahlukene.
2. Ukulimazeka kokusetshenziswa ngokweqile koshukela.
Ukulimala koshukela namuhla kusobala futhi kufakazelwa yizifundo eziningi zososayensi.
Ukulimazeka okukhulu kakhulu kukashukela emzimbeni yizifo ezizibangela zona. Isifo sikashukela, ukukhuluphala ngokweqile, isifo senhliziyo nemithambo yegazi…
Ngakho-ke, akunconywa neze ukuthi kudlule ukuphuza ushukela nsuku zonke.
Izazi zebhayoloji zaseMelika ziqhathanise ukulutheka ngokweqile kwamaswidi nokuluthwa utshwala, ngoba zombili lezi zilutha zihlanganisa izifo eziningi ezingamahlalakhona.
Kodwa-ke, akufanele ususe ngokuphelele ushukela ekudleni - kondla ubuchopho futhi kuyadingeka ukuze umzimba usebenze ngokugcwele. Uhlobo luni lukashukela okuzoxoxwa ngalo - ngizokutshela ngokuqhubekayo.
3. Izinga lokusetshenziswa kukashukela ngosuku kumuntu.
Akunakwenzeka ukuphendula ngokungangabazeki lo mbuzo - siyini isilinganiso esiphephile sokusetshenziswa koshukela ngosuku kumuntu. Kuya ngenani elikhulu lezinto: ubudala, isisindo, ubulili, izifo ezikhona nokunye okuningi.
Ngokuya ngocwaningo olwenziwe yi-American Heart Association, ukudla okuphelele nsuku zonke komuntu ophilile futhi osebenzayo kungamathisipuni ayi-9 kashukela kwabesilisa namathisipuni ayisithupha abesifazane. Lezi zinombolo zifaka ushukela ongeziwe namanye ama-sweeteners agcina ekudleni kwakho ngokuqala kwakho (ngokwesibonelo, uma ufaka ushukela etiyeni noma ekhofini) noma ufakwa lapho ngumenzi.
Kubantu abakhuluphele ngokweqile futhi abanesifo sikashukela, ukusetshenziswa kokudla okunoshukela ongeziwe nanoma imaphi amaswidi kufanele kuvinjelwe noma kugcinwe okungenani. Leli qembu labantu lingathola isilinganiso soshukela wabo ekudleni okunempilo okuqukethe ushukela wemvelo, ngokwesibonelo, kwizithelo nemifino. Kepha lokhu akusho ukuthi ukusetshenziswa kwabo kungenzeka ngamanani angenamkhawulo.
Kodwa-ke, umuntu ophilile kufanele futhi adle ukudla okuphelele okuphelele, akhethe ngaphezu kweshukela elengeziwe noma ukudla okusetshenzwe ngezimboni.
Ngokwesilinganiso, umuntu ovamile udla izipuni eziyi-17 zikashukela ngosuku. Futhi hhayi ngokuqondile, kodwa ngamasoso athengiwe, iziphuzo ezinoshukela ezinoshukela, amasoseji, amasobho asheshayo, ama-yoghurts neminye imikhiqizo. Leli nani likashukela ngosuku ligcwele izinkinga eziningi zempilo.
EYurophu, ukusetshenziswa kukashukela ngabantu abadala kuyahluka kuye ngezwe. Futhi kubhekela, isibonelo, 7-8% wekhalori eliphelele elidliwayo eHungary naseNorway, kuze kufike ku-16-17% eSpain nase-UK. Ezinganeni, ukusetshenziswa kuphakeme - i-12% eDenmark, eSlovenia, eSweden futhi icishe ibe ngama-25% ePortugal.
Yiqiniso, abantu abahlala emadolobheni badla ushukela kakhulu kunabantu abahlala emaphandleni. Ngokuya ngezincomo zakamuva ezivela kwi-World Health Organisation, kufanele wehlise ukuphuza kwakho “ushukela wamahhala” (noma ushukela ongeziwe) ube ngaphansi kuka-10% wamandla owasebenzisa nsuku zonke. Ukwehlisa kube ngaphansi kuka-5% ngosuku (okulingana cishe amagremu angama-25 noma amathisipuni ayisithupha) kuzothuthukisa impilo yakho.
Ingozi enkulu idalwa yiziphuzo ezinoshukela, ngoba zithwala ushukela emzimbeni ngokushesha.
4. Unganciphisa kanjani ekudleni ushukela. Yini okufanele uyishintshe.
Kepha kuthiwani uma ungakwazi ukunciphisa isilinganiso osidla ushukela esilinganisweni esinconywayo sansuku zonke? Zibuze umbuzo: ingabe ukulungele ngempela ukuzinikela ngokuzithandela "ebugqilini bukashukela", futhi, ngokubeka impilo yakho engcupheni, unikeze intokozo yesikhashana? Uma kungenjalo, ngiphakamisa ukuthi uzihlanganise futhi uqale ukushintsha isimo sakho sengqondo ngalokho okudlayo njengamanje.
- Ukuze unciphise ukudla kwakho ushukela, zama ukudla okukhipha ubuthi emzimbeni kwezinsuku eziyi-10. Phakathi nalezi zinsuku, kufanele ulahle konke ukudla okuqukethe ushukela, futhi ngesikhathi esifanayo imikhiqizo yobisi kanye ne-gluten. Lokhu kuzokusiza ukuhlanza umzimba wakho futhi uqede umlutha.
- Ukudla kwakho ushukela kungenzeka ukuthi kufike endaweni eyamukelekayo uma ulala ngokwanele. Ucwaningo lukhombisa ukuthi ukungalali ngokwanele amahora amabili nje kuphela kudala izifiso zama-carbohydrate asheshayo. Ukulala ngokwanele kuzokwenza kube lula kakhulu ukunqoba izifiso zikashukela. Lapho singalali ngokwanele, sizama ukuvala ukungabi namandla futhi sizitholele ukudla ngokuzenzekelayo. Ngenxa yalokho, sidla ngokweqile futhi sikhuluphele, okungasizi muntu.
- Akungabazeki ukuthi impilo yethu namuhla igcwele ukucindezeleka. Lokhu kugcwele iqiniso lokuthi izinga le-cortisol emzimbeni wethu liyakhuphuka, lidale izikhathi ezingalawulwa kahle zendlala. Ngenhlanhla, kukhona isixazululo, futhi silula. Ososayensi beluleka ukwenza inqubo yokuphefumula ejulile. Chitha imizuzu embalwa uphefumulela phezulu, futhi inzwa ekhethekile - imizwa "ye-vagus" - izoshintsha inkambo yezinqubo ze-metabolic. Esikhundleni sokwakheka kokufakwa okunamafutha esiswini, kuzoqala ukuwashisa, futhi yilokhu kanye okudingayo.
Ushukela, izinzuzo kanye nokulimala okufanele kuqondwe ngokuphelele ngumuntu wanamuhla, akufanele kube yisidakamizwa. Konke kuhle ngokulinganisela, futhi ukusetshenziswa komkhiqizo ongaphephile ngokuphelele kunalokho.
Amavidiyo ahlobene
Buka ividiyo ongayidla ushukela ongakanani ngosuku: https: //www.youtube.com/watch? v = F-qWz1TZdIc