Iingcali Zithi Sifuna Iihora Ngosuku. Ngokwenene ?!
Iminyaka embalwa edlulileyo, i-Institute of Medicine (i-IOM) yakhulula ingxelo edeleyo ecebisa ukuba, njengenxalenye yesiganeko sesiganeko ukugcina impilo yethu ye-cardiovascular, ubukhulu bomzimba obuhle, kunye nokubunjwa komzimba, sonke sinjalo kuthi) kufuneka senze imizuzu engama-60 yomsebenzi wemizimba ngokulinganisela.
Ukongezelela, iingcali kwi-IOM zenza ukuba i-crystal ingacacise ukuba ayithethi nje ngokuqokelela ukulingana neyure yokusebenza ngexesha lomsebenzi wakho wemihla ngemihla (njengokunyuka izitebhisi okanye ukuhlamba).
Oko bakuthethayo kwongeza imizuzu engama-60 yokunyaniseka-ukulungiswa komsebenzi (ngokukodwa, ukulingana nokuhamba okanye ukugijima okungenani kwiiyure ezingama-4 ukuya kuma-5 ngeyure) nayiphi na imisebenzi enokuyenza ngexesha kwixesha eliqhelekileyo.
Akungabazeki ukuba ukuzivocavoca kulungile kakhulu kwimpilo yengqondo. Kodwa iyure ngosuku?
Bafika Njani Ilixa Ngosuku?
Iingcali ezibhale le ngxelo kwi-IOM zizinzululwazi. Wonke amagama kule ngxelo axhaswa yiingxelo ezivela kwiinkwenkwezi zenzululwazi, ngokucacileyo zichazwe ngokubhekiselele kumzimba wonke wobungqina obuhlanganiswe yenzululwazi yonyango. Le ngxelo yinkcazo ebanzi yento eyaziwayo (engaziwa) namhlanje malunga nokuphucula i-caloric intake (i-carbohydrates, i-fat, iprotheni, njl.) Kunye nemveliso yethu ( umsebenzi wokwenyama ) ukuze kugcinwe ubunzima obucebisayo, ukulungiswa komzimba (oko kukuthi, ubungakanani bemisipha ibe ngamafutha), kunye nempilo yengqondo.
Yaye ngokusekelwe ekuqalisweni kwazo zonke le nkcukacha, izigqibo zombhali malunga nokuzilolonga zilandela ngokusemthethweni njengobusuku obulandela usuku. Ezi zenzululwazi zixhomekeke kwizinto ezinzulu zesayensi, kwaye njengososayensi abanokuthi bavumela ukuba ii-chips ziwe apho zikhona. Ukugcina impilo enesifo senhliziyo, umzimba omzimba, kunye nokubunjwa komzimba, abanakho ukhetho kodwa banokugqiba ukuba sonke abantu abadala kufuneka bahlanganyele ubuncinane kwiyure enye yokuzivocavoca ngamandla (okanye ubuncinane imizuzu engama-30 yokuzivocavoca ngamandla ) Usuku ngalunye.
Ixesha Lonke? Kwenene?
Nangona iyure ngosuku lomzimba kunokusenokuba yinto nje kuthi, i-IOM iingcebiso (ndizithobe ngokuthobeka) ngophawu olusisiseko kunye nokucinga okuninzi okuqhubekayo. Ukuthi: kungenangqondo ukuba silindele ukuba abantu batshintshe ubunzulu bethu bendalo njengokuba iqela eliphezulu leengcali, ezilandela iindlela zokugqibela zophando, zizimisele ukuba sifanele.
Ukuba ngokwenene luncedo, nayiphi na ingcebiso yeengcali kwiindlela zokuphila eziphilileyo kufuneka zihlale ngaphakathi kwemida. Yaye isitshela ukuba yinto efanelekileyo ukuba simele sisebenzise ubuncinane iyure ngosuku ingaphezulu nje kwemida - ingabonakali kakhulu ngamazwi.
Enyanisweni, le ncomo entsha inokugqithiseleyo kangangokuba isongela ngokupheleleyo into enokuthi ifikelele kude kakhulu nakwezinye iingcomo eziye zenziwa ngabanye malunga nokuzivocavoca.
Uloyiko lwam oluqhelekileyo, abantu baseMelika abaqhelekileyo, xa befunda ukuba yonke imizamo yabo yokulinganisa ubuncinane abathile ekusebenziseni kwiishedyuli zabo ezixakekile, emva koko konke, bengenakwanela, baya kuphosa izandla zabo ngokuxhalabisa baze bathethe, bathi " Yenza udlule kude kwaye uvule isikhwama seCheetos. " Ndiyasola ukuba oku kuyinyaniso kuba oko kwakuphantse ukuba ndiphendule kule ngxelo.
Ngaba Ukuzivocavoca Kwenene Kuyimfuneko Kwenene?
Nantsi into ekhoyo: idatha efumanekayo iphakamisa ngokucacileyo ukuba usebenze ngokwengeziwe, ukwandisa ngakumbi ukunciphisa ingozi yakho yomzimba (kunye neekhalori ezingaphezulu). Ngethuba i-IOM ngoku ikosa njengoko ithi "sidinga" ukwenza iyure ngosuku lomsebenzi, inyaniso kukuba ukuba senza iiyure ezimbini ngosuku siza kuba ngcono. (Kule ndlela, ubuncinane, iingcali ze-IOM ezibhale le ngxelo ngokwenene zazigcina zibonakala zimbalwa.)
Abo bantu abanokukwazi ukulungeleka kwiyure okanye ezimbini zokusebenzisa umhla kufuneka badinga ukufunda. Kodwa thina sonke, umbuzo wangempela kukuba: Ziyiphi imfuneko enkulu yokuzivocavoca ukuze sibone ubuncinane inzuzo eninzi yempilo?
Impendulo yile: Izifundo ezingaphezu kwe-40 kwincwadi yesazinzululwazi yokuba umngcipheko wentliziyo ungancitshiswa ngama-30 ukuya kuma-50% ngokuzivocavoca rhoqo, ngokulinganisela- sebenzisa ubuncinane ngaphantsi kweyure enye ngosuku. Ukuba unokusebenzisa ngokumgangatho olinganiseleyo weentsuku ezingama-20 ukuya kwezingama-30 ubuncinane iintsuku ezintlanu ngeveki, ungeke uchithe iipounds eziliqela okanye ufikelele ukulungiswa komzimba wakho, kwaye awukwazi ukufezekisa iinjongo zengqondo ezinokuthi i-IOM iyalinika , kodwa uya kwenza intliziyo yakho kunye nesimo senhliziyo yakho ininzi enhle.
Umgca ongundoqo: ukuba unokuzibandakanya ngokuzilolonga ngehora ngosuku ngaphandle kokuzenza udibanisa, uzikhubaza ngemibandela yomzimba, ulahlekelwe ngumsebenzi wakho, okanye uvuselele umtshato, ngoko wenze njalo. Kodwa ukuba ufile nje, ke ubuncinane uzame ukuhamba rhoqo ngosuku. Imizuzu engamashumi amabini yomsebenzi wemihla ngemihla ayiyi kuyenza i-pounds iyancibilika okanye ikunike ukufana komzimba njengoodadewabo baseWilliams, kodwa ingenza impembelelo yangempela kwimpilo yakho yengqondo.
Ukuba ngaba ababhali be-IOM ingxelo baye bavumela amaninzi, amanqanaba okukhungatheka awakwenzayo phakathi kwethu ukuzama ukuhombisa impilo, kodwa ukungabikho kwemfuneko, indlela yokuphila ingaba yincinane.
Imithombo:
IPhaneli kwiMacronutrients, iPhaneli kwiNgcaciso yeFiber Dietary, iKomidi elincinci yeeNqanaba eziPhezulu zeNtrients, iKomidi elincinci ekuchazeni kunye nokusetyenziswa kweziNto zokuThengiswa kweeMpahla, kunye neKomidi eliPhezulu kwiSayensi yeVavanyo lweeNkcukacha zokuThengisa ukutya. I-Dietary Reference Intakes Yamandla, i-Carbohydrate, i-Fiber, i-Fat, i-Acty Acids, i-Cholesterol, iProtheni kunye ne-Amino Acids. Iziko lezeMpilo; I-National Academy Press, eWashington, DC, 2005.
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Sesso HD, Paffenbarger RS Jr, Lee IM. Umsebenzi wokwenyama kunye nesifo senhliziyo esisemadodeni: I-Harvard Alumni Health Study. Ukujikeleza 2000; 102: 975.
UManson JE, iGreenland P, uLaCroix AZ, et al. Ukuhamba ngokuthelekiswa nomzimba okhuselekileyo wokuthintela imicimbi yezifo zentliziyo yabasetyhini. N Engl J Med 2002; 347: 716.
Fletcher, GF. Indlela yokuphumeza umsebenzi owenziwe ngokomzimba kwisiphelo sokuqala kunye nesibini. INkcazo yezobuGcisa beeMpilo kwi-Task Force ekuNcitshiseni ingozi, i-American Heart Association. Uhambo luka-1997; 96: 355.