Sivame ukubona ama-athikili wokuthi wenzeni ukuze unciphise umzimba futhi ube mncane, kepha ungahlala kanjani kulesi simo? Ukuphendula lo mbuzo, abasebenzi Ukudla futhi Brand Lab Cornell University kufinyelelwe ku-database Global Healthy Isisindo ukubhalisa, Le database ifaka phakathi abantu abadala abanesisindo esinempilo nomzimba onqenqemeni abaphendula imibuzo ngokudla kwabo, ukuvivinya umzimba nemikhuba yabo yansuku zonke. Ososayensi bahlaziye imikhuba yabantu abayi-147 kulolu hlu futhi bathola ukufana okuningi:
1. Zigxila kwikhwalithi yokudla, hhayi ubuningi.
Ukudla ukudla okuseqophelweni eliphezulu kunikeza umzimba izakhi zomzimba ezingaphezulu kakhulu, okusiza ekugcineni impilo enhle, amandla nesisindo esifanele. Uma sidla ukudla okuningi okusetshenzisiwe, sinamathuba amaningi okuzwa izipikisi ezivamile emazingeni kashukela egazini, ukungabi namandla, ukulamba njalo futhi, ngenxa yalokho, izinkinga zesisindo.
Izingxenye ezinkulu zemali encane ukonga okungekho emthethweni ngokuphelele: qaphela izinkinga zempilo kanye nesisindo eseqile esidalwa ukondleka okungenampilo, okuthatha isikhathi, imali futhi kuvuse ingcindezi yokulwa.
2. Badla kakhulu ukudla okwenziwe ekhaya
Abantu abanesisindo esinempilo ngokuvamile badla ukudla osekuphekwe ekhaya ukuze badle ukudla kwasemini, basika amasaladi emifino, nokudla okulula ekudleni okuphelele (amantongomane, izithelo, amajikijolo, imifino).
3. Yidla ngamabomu
Abantu abaphilile ngokuvamile abaphazanyiswa ukudla emsebenzini noma ukubukela i-TV. Ngaphezu kwalokho, ababambi ingcindezi nezinkinga, kepha babhekana nokwehla kwemizwa ngezinye izindlela, ezinempilo. Isibonelo, ngokuzindla okulula, ukuba ngaphandle, noma ukugijima. Funda kabanzi mayelana nokuthi ungakulawula kanjani ukucindezeleka futhi wehlise isisindo.
4. Lalela umzimba wakho
Abantu abanesisindo esinempilo bathambekele ekulaleleni indlala yabo yemvelo futhi bayeke ukudla lapho besuthi. Akunandaba noma ngabe kukhona okusele epuletini, bayama!
5. Ungadluli ibhulakufesi
Ama-96% wabahlanganyeli abaphendule imibuzo Global Healthy Isisindo ukubhalisa, yidla ukudla kwasekuseni nsuku zonke, ikakhulukazi ngezithelo nemifino noma amaqanda. Ngokweqa ukudla kwasekuseni, abantu bavame ukusebenzisa ama-calories amaningi usuku lonke futhi babe nenkomba yomzimba ephezulu.
6. Kala njalo
Ukukala kaningi kakhulu kungaphazamisa, kodwa abantu abanesisindo esinempilo bavame ukuzilinganisela njalo. Lokhu kuwusizo ekwazini ukuthi wehlise ijubane nini nokuthi uzithathela nini i-dessert eyengeziwe.
7. Ngena kwezemidlalo
Iningi labahlanganyeli libike ukuthi banikela ngesikhathi sokuzivocavoca umzimba okungenani ama-5 ngesonto. Ukuzivocavoca umzimba kusiza ekulambiseni ukudla okunempilo, kulinganisa ushukela wegazi nokuzwela kwe-insulin, futhi kunciphise ubungozi besifo sikashukela kanye nesifo senhliziyo.
8. Yidla ukudla okuningi kwezitshalo
Izitshalo zithatha ingxenye enkulu yokudla kwabantu abancane: amasaladi okudla kwasemini, izithelo zokudla okulula, kanye nensada yemifino emibalabala yokudla kwakusihlwa. Ngiyaphinda futhi, ngiyaphinda ukuthi bekuwukukhuthaza umbono wokusetshenziswa kakhulu kwezitshalo ukuthi ngenze isicelo sami nezindlela zokupheka. Ukwenza ukudla kwasekuseni okumnandi, amasaladi, isobho, izitsha eziseceleni, iziphuzo kanye nophudingi bezitshalo zonke kulula, kulula futhi kuyashesha.
9. Unganqotshwa imizwa yecala
Abaphenyi baphinde bathola ukuthi lapho bedla ngokweqile, abantu abanesisindo esinempilo kuyaqabukela bezizwe benecala. Bayazi nje ukuthi ukudla kwabo okuvamile kwakhiwa kanjani, futhi abahlupheki uma ngephutha bevumela kakhulu!
10. Unganaki ukudla okusha okusebenza ngokushesha
Ukudla abantu abazacile akusikho ukudla ngoba banamathela ekudleni kwabo ngaso sonke isikhathi.
11. Namathela emikhubeni yansuku zonke
Lapho usuthathe isinqumo sokuqala impilo enempilo, kungathatha cishe izinsuku ezingama-21 ukuthuthukisa nokwenza imikhuba enempilo, ngakho-ke ungapheli amandla bese uqhubeka nokulandela le mihlahlandlela njalo ize ibe yimvelo yakho.
Qaphela ukuthi laba ababambiqhaza bocwaningo banesisindo esiphezulu samakhilogremu ama-5, ngakho-ke lezi zincomo zibalulekile ekugcinweni kwesisindo sesikhathi eside. Yonke le mikhuba kufanele ilandelwe isikhathi eside.