I zizathu zo kukhulula
Inani lezinto kunye neengxaki ezibangelwa ukukhuluphala ngoku sele zichongiwe. Uninzi lwazo luwela phantsi kwinqanaba lokutya kunye nokuphila, kodwa abambalwa banokuba nesiseko sezinto eziphilayo, njengengxaki yonyango okanye i-genetic link. Ukuba nolwazi malunga nawo onke amathuba anokukunceda ukuthintela ukukhuluphala nokulahlekelwa ubunzima obukhulu.
Iingxaki zokutya: Ushukela
Kuzo zonke izimbangela zokunyanya, ukusetyenziswa kokushukela okongezelelweyo kuye kwanyulwa yiingcali ezininzi njengeyona nto ibangela ukuba kuphuculwe ixesha elide.
Qaphela ukuba igama elithi "yongeza iswekile" libhekiselele kwaye liquka zonke iishukela ezongeziweyo ekudleni, kunokuba zenzeke ngokwemvelo.
Kuye kwaxelwa ukuba umyinge waseMelika udla iisupuni ezingama-22 zeshukela ngosuku. Njengoko i-American Heart Association icebisa ukuba inkokhelo yeshukela engadlulanga ngaphezu kweetaspuni ezithandathu imihla ngemihla yabasetyhini kunye neepispuni ezilishumi zansuku zonke zamadoda, kulula ukubona indlela ishukela elongezelelweyo elikhokelela ngayo xa kukho iimbangela eziphambili zesifo sofuba nesifo seswekile .
Ingxenye yengxaki xa kuziwa kwitshutshi eyongeziweyo yinto yokuba ushukela olongezelelweyo luhamba ngamagama amaninzi . Ngoko ke, ngaphandle kokuba ufunda iilebula zengxube ngokucophelela, awukwazi ukuqaphela ukuba zingaphi iintlobo ezahlukeneyo zeswekile ezongeziweyo kwinto odlayo okanye oyiphuzayo.
Abavelisi bokutya baye bafumana iindlela ezahlukeneyo kunye nemithombo ekufuneka yongeze ishukela ekudleni ukusuka kwi-ketchup ukuya kukutya kwiziselo ezicokisekileyo, ngoko jonga ezi zilandelayo kwiibels: naluphi na isithako esiphela "-ose" (njenge-maltose, dextrose, sucrose, i-fructose, i-lactose, isiraphu yengqolowa ephezulu ye-fructose), i-molasses, ishukela yerhasi, i-sweetener yengqolowa, i-juice yerhasi ekhuphukileyo, ishukela eluhlaza, isiraphu kunye nesiphumo sesithelo sigxininisa.
Imithombo emininzi yesikhukela esongezelelweyo kwizidlo zethu iziphuzo ezithambileyo, i-candy, amaqebelengwane, ii-cookie, ii-pie, iziphuzo ziselo, iziqhamo zobisi kunye nemveliso yobisi (njenge-ayisikrimu kunye ne-yogurt ecocekileyo), kunye nezolimo. Iingxube ezininzi ezivuthayo kunye neziqhamo zeziqhamo ziquka ishukela eninzi, enyanisweni, ukuba ziye zabizwa ngokuthi "iswekile yetshizi" ezinye iingcali.
Izizathu zokutya: Iikhalori
Nangona ukucinga kwangaphambili kwizizathu zokunyanya kuninzi kuye kugxininise kwi "calories, calories", oko kuthetha ukuthatha iikhalori ezingaphezulu ngaphandle kokutshisa kukhokelela ekuzuzeni ubunzima, ngoku siyazi ukuba zonke iikhalori azidalwa ngokulinganayo.
Iikhalori ezivela kwimithombo enesondlo ezinjengezityalo ezipheleleyo kunye nemifuno, umzekelo, ngokucacileyo ziphilile kuwe kunenani elifanayo leekhalori ezivela kwiifom ecocekileyo njenge-candy okanye ezinye iidyuli. Ezi zilandelayo zibizwa ngokuthi "iikhalori ezingenanto," kunye nokutya okungenakulungileyo okubanikayo kwaziwa ngokuba "ukutya kwekhalori-dense".
Ukutya okunjalo kweekhalori-ezininzi-iziyobisi, i-carbohydrates ecocekileyo kunye nama-potato chips, phakathi kwamanye amaninzi-nawo aphezulu kwishukela, amanoni angcolileyo kunye / okanye ityuwa.
Izizathu zokutya: I-Fat egcweleyo
Kubalulekile ukuqaphela ukuba kukho "zombini amafutha" kunye "namafutha amabi." Kwinqanaba lokugqibela liwa mafutha apheleleyo kunye namafutha atshintshe. Ngelixa i- FDA ivimbele iifrithi ezidityanisiweyo kwimarike yokutya yase-United States, amafutha amaninzi ayeninzi kwaye atholakala ngokuqhelekileyo kwimveliso yezilwanyana ezifana nomnyama obomvu kunye nobisi.
Ukusetyenziswa kwamatye azalisiweyo kuye kwaxhunyaniswa nomngcipheko ophezulu wesifo senhliziyo kwaye, ngenxa yokuba ukutya okuphakamileyo kwioli egcweleyo kaninzi i-calorie-dense, oku kudlala indima ekuphuhliseni ukunyanya.
Ngakolunye uhlangothi, "amafutha amnandi," ngamanye amafutha e-mono ne-polyunsaturated, afana nalawo atholakala kwioli yeoli, i-avocados, kunye neentambo zomthi. Ukusetyenziswa kwala mafutha enempilo kuye kwafunyanwa kubangelwa ingozi ephantsi yesifo senhliziyo kunye nesifo sobungozi ngaphandle kokufumana ubunzima obungaphezulu.
Enyanisweni, la mafutha aphilileyo ayingxenye ebalulekileyo yeMeditera Diet, ophando oluphangaleleyo lufumene ukuba lunye lwesidlo esiphephe kakhulu kwihlabathi xa kufikelele ekuthintekeni kwesifo senhliziyo.
Ezinye izizathu zokutya
Kukho eminye imikhuba yokutya ebeka kukusemngciphekweni wokukhuluphala. Esinye isondlo esiye saxutywa kungekhona nje ukutyeba kodwa isifo sesifo kunye nesisu siyisidlo seSouth-style esifana ne-mpuma ye-United States.
I-American South, njengommandla jikelele, iphindwe iphinda ifunyanwe ngokuphindaphindiweyo ukuba inezinga eliphezulu kakhulu lokukhuluphala kunye nesifo sikashukela, zombini ezo zinto zibeka ingozi kwi-stroke kunye nesifo senhliziyo. Kwaye abaphandi baye bafumanisa ukuba ukutya ukutya okuthosiweyo, njengokuba kuqhelekile eMzantsi, kunika ingozi enkulu yokuhlaselwa yintliziyo kunye nokushaya, kungekhona ukunyanyisa.
Ezinye izinto zokutya ezinxulumene nomngcipheko ophezulu wokukhuluphala, ngaphandle kwezi zilapha ngentla, zibandakanya ukungenakwanela iziqhamo kunye nemifuno efanelekileyo ekudleni kwansuku zonke nokulungiselela ukutya ekhaya kangaphantsi kwesisixhenxe ngeveki.
Iinguqu ezilula zokutya ozenzayo
Ukunikezelwa kwezona zinto ezibangela ukunyanya, zikhona utshintsho olulula ozenzayo kwindlela odla ngayo ekuncedeni ukunciphisa umzimba kunye nokuthintela ukukhuluphala.
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I-Sugar Udla ngaphandle kokungazi
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Ngaba ubude bexesha ohlala kuyo imihla ngemihla ukulimaza impilo yakho?
Sip Wisely
Okokuqala kunye nokugqithiseleyo, phelisa zonke iziyobisi ezidliwayo ekudleni kwakho . Yenza amanzi akho afike kusiphuzo; Itayi nekhofi ezingenayo i-sweet taste, nazo. Gwema iziphuzo zamandla okanye iziphuzo zezemidlalo, ezingenayo kuphela isamba esininzi sishukela esongezelelweyo, kodwa sele siboniswe (kwimeko yeziphuzo zamandla) ukuba zibe neengozi kwiimeko zomoya.
Gwema Abancinci
Ukuba uvakalelwa kukuba kufuneka usebenzise i-sweetener, ukhethe inani elincinci lobusi, olona luhlobo lwendalo kwaye luye lwaboniswa ukuba lunezixhobo ezinamagciwane. Izithako ezinomsoco kufuneka zikhutshwe, njengoko ezo zidibaniswe nokukhuluphala kunye nesifo sikashukela .
Fumana Ukupheka
Lungiselela ukutya okuphekwe ekhaya xa kunokwenzeka. Sisazi ukuba thina njengesizwe sidla kakhulu kwaye kaninzi, kwaye ukusetyenziswa kokutya okukhawulezayo, ngokukodwa, kuye kwaxhunyaniswa nengqungquthela yobuthakathaka.
Izifundo ezijonge ubukhulu bokulungiselela ukutya kwasekhaya zifumene ukuba amadoda namabhinqa abapheka ukutya ekhaya babengenakunciphisa ubunzima. Kwakhona babengenakukwazi ukuhlakulela uhlobo lwe-2 lweswekile.
Ukuqhayisa kwiindawo zokutya ezityalo
Ukutya ukutya okusetyalweni kuye kwadibaniswa nempilo enkulu kunye nezinga elingaphantsi lokunyanya. Ukufezekisa oku, gcwalisa i-plate yakho kunye nemifuno yonke kunye neziqhamo kuyo yonke isidlo. Ukutya okutyiwayo, udle amantongwane angenakulungiswa njengama-alimondi, i-cashews, i-walnuts, kunye ne-pistachios (yonke into enxulumene nempilo yentliziyo). Hamba lula (okanye uphelise ngokupheleleyo) imithombo yamaphrotheni enzima kwiimpahla ezizalisiweyo, ezifana nomnyama obomvu kunye nobisi.
Iintyatyambo nezityalo zivelisa ukutya okuphantsi kweekhalori. Ingxelo ye-World Health Organisation (WHO) ithi kukho ubungqina obukholisayo bokuthi ukutya izityalo kunye nemifuno kunciphisa umngcipheko wokunyanyisa.
Xa kuthelekiswa nokutya okuphezulu kweekhalori, iziqhamo kunye nemifuno akunakuncitshiswa ekuncediseni ukukhuluphala okanye ukugqithisa. Kwaye, ngenxa yokuba ziqulethe ixabiso eliphezulu lokutya kwefiber kunye nezinye izondlo, zidibene nomngcipheko omncinci wesifo sikashukela kunye nokuxhathisa i-insulin . Ngezizathu ezifanayo, zenza abantu bazive bezele ngeekhalori ezimbalwa, ngokuqhubekayo kuncedisa ukuthintela ukuzuza ubunzima.
Indlela yokuphila
Unokumangaliswa yindlela emininzi yokuziphatha kwimihla ngemihla inokubangela inxaxheba, ekuhambeni kwexesha, ekuphuhliseni ukukhuluphala. Ukukhathazeka ngokukodwa kukuphila ngokuqhubekayo kokuphila ukuba abaninzi abantu abaninzi behlabathi baye bamkela.
Ukususela ekuqhubeni ukuya emsebenzini rhoqo ngosuku ukuhlala kwidesksi iiyure ekugqibeleni-kwaye ke, baninzi, baya ekhaya baze bahlale phambi komabonwakude-abaninzi bethu bahlale behlala ixesha elide kakhulu imihla ngemihla, kwaye oku kudibene ukuzuza ubunzima kunye nokukhuluphala.
Enyanisweni, kungekhona nje kuphela ukuhlala kwindoda ehlala yinkqubo enobungozi, umhlaza kunye nesifo senhliziyo, kodwa uphando luye lwabonisa ukuba ukuhlala esincinane kwimizuzu engama-30 kunokuba nemiphumo emibi emzimbeni wonke.
Kwiphononongo ehlolisise i-heart scans kunye neirekodi zomsebenzi ezingaphezu kwama-2,000 abantu abahlala eDallas, abaphandi bafumene ukuba iyure nganye echithwa kwiimeko ezihlala zihlala kwimihla yayixhomekeke ekunyuseni kweepesenti ezili-14 kwi-coronary artery calcification (i-calcium kwimibhobho ye-coronary , umqondiso wokuthi i-atherosclerosis, eyaziwa nangokuthi "ukuqina kwama-arterium" okanye i-plaque).
Enye imbangela yokunyameka ebonakala ngathi idibaniswe nendlela yokuphila yanamhlanje kukunyanzela ukulala . Uninzi lwezifundo zibonise ukuba iiyure ezisixhenxe ukuya kweyesi-9 zokulala okungaphazamisekiyo ngobusuku bonke zifuneka ukuba zivune iingeniso zezempilo zobuthongo obuhle, kubandakanye nezo zinto ezinxulumene nokuthintela ukukhuluphala .
Olunye uphando lubonise ukuba ukulala ixesha elide kunokubangela ukufumana ubunzima , ikakhulu kubaselula kunye nabantu abadala.
Kanti esinye isiphumo sokuphila kwanamhlanje singakhokelela ekuzuzeni ubunzima kunye nokukhuluphala kunzima. Kukho iindlela ezininzi apho uxinzelelo olungapheliyo lunxulumene nokugqithisa nokugqithisa. Ukuba uke wanikezela ekudleni ngokomzwelo okanye umnqweno "wokududuza ukutya," wazi ngokwakho ukuba uxinzelelo lungachaphazela njani indlela odla ngayo.
Ukongezelela, ukuba phantsi kwengcinezelo engapheliyo kubangela ukuba umzimba usebenze iindlela eziphilayo ezibandakanya izinto ezixinzeleleke uxinzelelo kunye nama-hormone oxinzelelo njengokwenza i-cortisol, nto leyo eyenza umzimba ukuba ubambelele kwisisindo esingaphezulu ngokulula.
Ezinye zeendlela ezinonophelo kakhulu zokubethelela uxinzelelo nazo ziba iindlela zokuba zizinzileyo kunye nokulwa nokukhuluphala ngokwezinto ngokubanzi. Ezi zibandakanya ukuhamba rhoqo, ukuhlaziya rhoqo, ukuchitha ixesha kunye nesilwanyana sakho, nokuthatha ixesha lokulungiselela nokuzonwabisa ngokutya okuphekwe ekhaya.
Izizathu Zonyango
Kukho izifo zonyango ezinokudityaniswa nokugqithisa nokugqithisa. Ezinye iimeko ziquka i- hypothyroidism , i- polycystic ovary syndrome , kunye ne- Cushing syndrome , ukubiza ngambalwa.
Amanye amayeza, njengabanye abaxinzelelekileyo, abaqhagamshelaniswe nokufumana ubunzima.
Ukuba ukholelwa ukuba unokufumana ubunzima ngenxa yesimo sengonyango okanye ufumene inzuzo yesisindo emva kokuqala imithi, qi niseka ukuba uxoxe ngokukhathazeka kwakho kunye nogqirha wakho. Ezi zimbangela zokunyanya kunokuthi zingaphathwe kwaye zivame ukuguqulwa, kodwa kungenelelo lonyango olufunekayo ukwenza njalo.
Genetic Links
Izixhumanisi zezinto eziphilayo ezibangelwa ukukhuluphala, kuquka ukuguquka kwezinto ezithile, zihlala ziphandwa kwaye zifunyanwe. Ngokomzekelo, izazinzulu sele zifumene i-gene, eyaziwa ngokuba yi-FTO gene, leyo ingabonisa ukutyekela ukutya kunye nokuphuhliswa kokukhuluphala kwintsholongwane .
Ijethi ye-FTO ibonakala ihambelana nemiphumo yesondlo, ukutya okudliwayo, kunye ne-index mass mass (BMI). Ngokusekelwe kwiziphumo zophando, abaphandi ngoku bakholelwa ukuba kunokubakho ubudlelwane phakathi kwe-FTO, ukutya ukutya kunye nokunyanya.
Kuhlolisiso lwezigulane ezingaba ngu-1 000 eMzantsi Afrika, izazinzulu zifumanisa abane abaneempawu zezofuzo (enye yazo ibandakanya i-FTO gene) eyayinxulumene ne-BMI ephezulu eneminyaka eyi-13.
Olunye uphando olujonge imiphumo ye-FTO kuma-3 000 abantwana baseTshayina bafumanisa ukuba iziphumo ze-FTO kwi-BMI ephezulu zakhokelela ekungciphekweni komngcipheko wegazi ophezulu (uxinzelelo lwegazi), owaziwa ukuba ubangelwa ukukhuluphala.
Ukufumanisa ezo zinxibelelwano kunokubaluleka kwizonyango ezintsha zokunyanyisa. Kungenzeka ukuba ukusetyenziswa kwe-gene kunokusetyenziswa kwinyanga enye .
ILizwi
Kukho ezininzi ezaziwayo ezibangelwa ukukhuluphala. Ukuba uqonda ukuba nayiphi na ingentla apha isebenza kuwe okanye othandekayo, cinga ukuthatha inyathelo ekujonganeni nesizathu, ugcine engqondweni ukuba nokuba utshintsho oluncinane kwimpilo yakho kunye nokutya kwimihla ngemihla kunokuncedisa ngaphezu kwexesha elide. Umfanekiso omkhulu wempilo yakho yexesha elide ufanelekile utshintsho oluthile oluncinane kwimisebenzi yakho yemihla ngemihla.
Imithombo:
I-Lombard Z, U-NJ, van der Merwe L, et al. Umdla wokulawula izityalo zegesi zidibaniswa nesalathisi somzimba kumntu osemnyama waseMzantsi Afrika: isifundo sombutho wezofuzo. BMJ Open. 2012; 2 (3).
Shikany JM, Safford MM, Newby PK, et al. Iprojekthi yokutya yaseMzantsi inxulumene neengozi zesifo senhliziyo esisisigxina kwizizathu zokungafani kwendawo kunye nokuhlukana ngokobuhlanga ekufundeni (ISIFUNDO). Ukuhamba. 2015 Aug 10. [Epub phambi kokuprinta]
I-Thosar SS, i-Bielko SL, iMather KJ, et al. Umphumo wokuhlala ixesha elide kunye nokuphumula ngexesha lokuhlala kwisithuba sokuphela. IMed Sci Sports Exerc. 2014 Agasti 18. [Epub phambi kokuprinta]
Umbutho WezeMpilo Wehlabathi. Iphepha leenkcukacha: ukukhuthaza izityalo kunye nokusetyenziswa kwemifuno kwihlabathi jikelele. Ukuhlaziywa ngo-2016.
Xi B, Zhao X, Shen Y, et al. Amashishini obunzima bokungcola aphezulu kunye nexinzelelo lwengqondo kubantwana baseTshayina. I-Int J Obes (Lond). 2013; 37: 926-30.