Okuqukethwe
Sisanda kuqeda olunye locwaningo olukhulu lokudla. Iqhubeke kusuka ngo-1990 kuya ku-2017, kanye nososayensi abahlanganisiwe abayi-130 abavela emazweni angama-40, abahlaziya idatha ngokudla kwabantu abavela emazweni angama-195.
Futhi iziphi iziphetho ezafinyelelwa ososayensi? Lezi ziphetho zingathathwa ngokuphepha njengesisekelo lapho sihlela umsoco wethu.
1. Ukungondleki kuyingozi empilweni
Kukhawulelwe ezingxenyeni eziyinhloko zemenyu yephiramidi yokudla kuyabulala ngempela. Futhi akuphephile kunokubhema, umfutho wegazi ophakeme, ukukhuluphala ngokweqile, i-cholesterol ephezulu, kanye nezinye izingozi zempilo. Ngisho nabantu abakhuluphele abadla okungafani futhi abangazithibeli ngokwabo banamathuba abucayi okuphila isikhathi eside kunabagqugquzeli bokudla okunomkhawulo. Isibonelo, ukungabikho kokudla kwama-carbohydrate, ikakhulukazi okusanhlamvu okuphelele, kubangela ukufa komuntu oyedwa kwabahlanu.
Ngo-2017 ngenxa yokungondleki kwafa izigidi eziyi-10.9, kanti Ababhemayo - abayizigidi eziyisishiyagalombili. Ukungondleki kahle kuholela ezifweni zenhliziyo, isifo sikashukela, ne-Oncology, okuyizimbangela ezinkulu zokufa.
Yidla okuhlukahlukene futhi ungasebenzisi kabi imono-diets.
2. "Ukufa okumhlophe" - hhayi okumnandi kepha okunosawoti
Imbangela enkulu yokufa ngenxa yokuphazamiseka ekudleni ayiwona ushukela noma usawoti… Kakade, abantu abadingi ngaphezu kuka-3,000 mg ngosuku, kanti ukusetshenziswa kwesisindo sangempela ngu-3,600 mg. usawoti omningi ungena emzimbeni usuka ekudleni okusetshenzwe kwalungiswa. Ngakho-ke kuyaqabukela ubheke kunoma yimiphi iminyango yokudla okulungiselelwe ezitolo ezinkulu bese upheka ekhaya kaningi uwedwa.
3. Isisekelo sephiramidi yokudla - okusanhlamvu okuphelele
Uma imenyu iqukethe okusanhlamvu okuncane okuphelele, ihlushwa ngumzimba womuntu. Inani elidingekayo - 100-150 g ngosuku, futhi ukusetshenziswa kwangempela kungu-29 g. … Isinkwa sikakolweni esiphelele nezinhlamvu zokusanhlamvu kufanele kube yisisekelo sokudla okunempilo. Isizathu esiyinhloko sokufa okuhlobene nokudla emazweni ase-USSR yangaphambili, ukusetshenziswa okunganele kokusanhlamvu okuphelele.
4. Izithelo ekuseni nakusihlwa
Ukusilela kwimenyu yezithelo nakho kuthinta impilo. Ubungako obudingekayo - 200-300 amagremu ngosuku (ama-apula aphakathi nendawo ama-2-3), nokusetshenziswa kwangempela - 94 g (i-Apple eyodwa encane).
Umthombo wamafutha aphilile nezinto eziningi ezilandelwayo namavithamini - zonke izinhlobo zamantongomane nembewu. Ubungako obudingekayo - amagremu ayi-16 kuye kwangama-25 ngosuku (ama-halnut ayishumi nambili we-walnut), nokusetshenziswa kwangempela - ngaphansi kwama-gramu ama-3 (uhhafu owodwa nohhafu we-walnut). Norm - idlanzana lamantongomane noma imbewu.
6. Imifino njengesisekelo sokudla
Umuntu udinga ubuningi bemifino ngama-290-430 g ngosuku (izaqathe ezi-5 kuye kwezi-7 eziphakathi), kanti ukusetshenziswa kwangempela ngu-190 g (izaqathe ezi-3 eziphakathi). Ungesabi amazambane "anesitashi" kanye nezaqathe ezimnandi noma ithanga; udle okuthandayo. Yonke imifino inenzuzo yokuvikela abantu ekufeni ngaphambi kwesikhathi.