Imiphumela yokudla okungekuhle

Izinja ezishisayo

Iyini imiphumela yokudla ngendlela engafanele? Siyazi ukuthi ukudla kungukhiye empilweni, futhi ukungondleki ngokwanele kungadala izinkinga eziningi emzimbeni.

Ukudla okungenamsoco nokudla okungenamsoco kuye kwaxhunyaniswa nesikhathi esifushane sokuphila. Ucwaningo lushiya indawo encane yokungabaza, ngakho-ke ake sibheke ngokucophelela izifo ezinamathuba okwenyuka lapho iningi lokudlayo kungenampilo.

Ingabe ukudla okudlayo akulungile?

Ama-donuts akhanyayo

Abantu bangaba nokudla okungekuhle ngezizathu eziningi. Izikhathi eziningi kungenxa yokushoda kwesikhathi, okwenza ukudla okusheshayo kube yisixazululo esisebenzayo (kodwa esiyingozi). Noma ngabe iyini imbangela, kufanele wenze konke okusemandleni ukushintshela ekudleni okuhle.

Ukudla okunesilinganiso esiphakeme sokufa nalabo abacebile ngosawoti, amafutha noma ushukela (noma konke ngasikhathi sinye). Ukudla lapho kunokungalingani phakathi kwama-carbohydrate ne-fiber nakho kuyenzeka kaningi, isimo (lapho ukuhlukunyezwa kokudla okusheshayo nokudla okwenziwe kusetshenzwe kakhulu) okwandisa ubungozi bokumelana ne-insulin kanye nohlobo lwesifo sikashukela sohlobo 2.

Qaphela ukudla okusetshenzisiwe

Bheka i-athikili: Ukudla okusetshenzisiwe. Lapho uzothola ukuthi kungani ziyingozi kangaka nokuthi yini okufanele uyenze ukuzivikela.

Uthatha i-sodium engakanani?

Ukwengeza usawoti ekudleni kuyindlela eshibhile futhi elula yokwandisa ukunambitheka kwayo, kepha imiphumela yokuhlukunyezwa kwe-sodium iyingozi kakhulu, ikhiqiza kusukela ekugcineni koketshezi kuye ekukhuphukeni kwengcindezi yegazi, okuyingozi esimweni senhliziyo nasenhlizweni yemithambo yegazi ngokujwayelekile, ikakhulukazi uma umuntu enesifo somfutho wegazi ophezulu. Futhi into ebi kakhulu ukuthi uvame ukudla usawoti omningi kunalokho ocabanga, ngoba Kuyisithako esibonakalayo noma esifihliwe emikhiqizweni eminingi yezitolo ezinkulu.

Ngakho-ke, uma ufuna ngempela ukuthuthukisa indlela odla ngayo, ukutadisha kahle ukutholakala kukasawoti kuyo kuyisiqalo esihle kakhulu. Ngalo mqondo, kufanelekile ukukhumbula ukuthi kunconywa ukuthi ungeqi ama-milligram angama-2.300 ngosuku lwe-sodium. Ukugcina idayari yokudla isikhashana kuzokusiza ukuthi wazi ukuthi ungaphezu kwezinsuku eziphezulu kakhulu zesonto, ngakho-ke yisikhathi sokuthatha isinyathelo ukunciphisa usawoti.

Isikhwama samazambane amazambane

Ingabe udla amafutha amaningi we-trans?

Ngakolunye uhlangothi, amafutha we-trans, akhona ekudleni okuningi, kufaka phakathi amafriji aseFrance, akhulisa i-LDL noma i-cholesterol embi ne-HDL ephansi noma i-cholesterol enhle. Ngokulandelana, ubungozi besifo senhliziyo futhi, futhi, thayipha isibalo sikashukela sesibili sikashukela. Kepha hhayi lokho okudlayo kuphela, kepha futhi nalokho ongakudli. Futhi ngukuthi ucwaningo luphinde lukhombe ekudleni okuphansi okusanhlamvu okuphelele, izithelo, imifino, amantongomane nembewu njengokuyingozi kakhulu empilweni. Ngale ndlela, indlela yokubalekela ekudleni okungafanele nemiphumela yako ukunciphisa ubukhona bokudla okusetshenzisiwe nokwandisa ukutholakala kokudla kwezitshalo.

Izimpawu zokudla okungekuhle

Ubuhlungu bekhanda

Umzimba ukhipha amasiginali lapho umsoco onikelwayo ubuthaka kakhulu. Ingabe kukhona okuzwakala kujwayelekile kuwe? Zihlole ukuthola ukuthi ukudla kwakho kudinga ushintsho oluphuthumayo yini:

  • Ukukhathala
  • Ukudideka
  • Izinwele ezomile nezinzipho ezibuthakathaka
  • Izinkinga zamazinyo
  • Ukuqunjelwa okungapheli
  • Ukuphendula kancane komzimba
  • Izinduna kanye ne-eczema

Imiphumela emibi yokungadli kahle

Umzimba

Esikhathini esifushane inezithiyo eziningi, kepha Kungenxa yokuhamba kwesikhathi lapho imiphumela yokudla ngendlela engafanele iba mibi ngempela.

Ukudla ngendlela engafanele kwandisa ubungozi bokukhula izinkinga zempilo nezifo ezibangelwa ukungabi nezakhi ezifana ne-iron, i-folate, i-vitamin C, i-vitamin K, i-calcium nempela ifayibha.

Ngenxa yalokho, uma ukudla okunomsoco kugcinwa ngokuhamba kwesikhathi (umkhawulo ungahluka ngokuya ngomuntu ngamunye), ingozi yokuba nezinkinga zezempilo nezifo iyanda. Njengoba zibonakala kakhulu, imiphumela eyaziwa kakhulu ukukhuluphala nokukhuluphala ngokweqile. Ukudla okungekuhle kuvame ukuphatha amakhalori amaningi angaholela ekuzuzeni isisindo, ikakhulukazi uma kuhlanganiswe nokuhlala phansi. Noma kunjalo, kuneminye imiphumela emibi, efana nale elandelayo:

  • asma
  • I-anemia
  • Ukuphela kwamazinyo
  • Ukudana
  • Umfutho wegazi ophakeme
  • Isifo senhliziyo
  • Stroke
  • Thayipha isifo sikashukela sokuqala
  • I-cholesterol ephezulu
  • Kwamathambo
  • Izinhlobo ezithile zomdlavuza
  • Ukungazali

Ukudla okungenampilo kwenza izifo ezingamahlalakhona zibe zimbi kakhulu

Wonke umuntu kufanele anakekele indlela adla ngayo, enza konke okusemandleni akhe ukukwenza kube nempilo futhi kuhlukahluka, kepha abantu abanezizathu eziningi zokuvimbela ukudla okungenamsoco ekudleni kwabo futhi bakhethe ukudla okunempilo ngezilinganiso ezanele yibo abahluphekayo. Futhi uhlobo oluthile lwesifo. Isizathu ukuthi ukudla ukudla okunomsoco kubhebhethekisa izifo ezingamahlalakhona, ezifana nomfutho wegazi ophakeme nohlobo 2 lwesifo sikashukela.


Yiba ngowokuqala ukuphawula

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.