Uphando olutsha olungaphezu kwama-3 000 lubonisa imiphumo yokutya okukhawuleza kwimpilo yeselula
Ukutya okutya ngokukhawuleza okutya ngokukhawuleza kubangela intsha kunye nabantu abadala ukuba bafumane ubunzima obunzima kwaye bajamelane nobungozi obuninzi bokukhushulwa kwe- insulin ngokwemiqathango yesifundo esiphezulu esilandela abantu abangaphezu kwe-3 000 abaselula kwiminyaka eyi-15. Ixhaswe yiNational Heart, iLung ne-Blood Institute (i-NHLBI) kwaye ipapashwe kwi-Lancet, izifundo ezitya kwiindawo zokutyela ngokukhawuleza ngaphezu kwephindwe kabini ngeveki ziqhathaniswa nokuba ngaphantsi kwesinye ngeveki zifumene iipounds eziyi- Ukunyusa ukunyuka okukhulu kwe-insulin ukumelana, umngcipheko we- type 2 yeswekile .
Isifo sikashukela sinomngcipheko omkhulu kwisifo senhliziyo.
Yintoni oku kuthetha ngayo intsha yakho
Ukutya okutya okukhawulezayo kuye kwanda eUnited States kwiminyaka emithathu edlulileyo. Ngokomyinge wamaMerika adla ngaphandle kwama-5.8 amaxesha ngeveki. Oku kungaphezu kwembini inani elibonise ukwanda kweengxaki zesifo esingapheliyo kumathathi-nxaxheba abafundayo, abaphakathi kweminyaka eyi-18 ukuya kwe-30. Kuthetha ntoni oku kwintombazana yakho? Ixesha lokungena ekhitshini. Umbhali oyintloko oyifunayo, uMark Periera, Ph.D., uprofesa oncedisayo we-epidemiology kwiYunivesithi yaseMinnesota, uchaza isizathu sokuba, "Kunzima kakhulu ukutya ngendlela ephilileyo kwindawo yokutyela yokutya. Ngaphandle kweminye yeminikelo yabo enempilo yakutshanje, loo menyu isoloko iquka ukutya okuphezulu kwioli, ishukela kunye neekhalori kunye ne-fiber ephantsi kunye nezondlo. "Injongo yokuba uPerira ukholelwa ukusila ukutya ngokukhawuleza kokutya, oku kuthetha ukukhethwa kwexesha lekhitshi kwaye wakho umntwana.
Nokuba uqala kanye kanye ngeveki, oko kukutya okuncinane kunokutya, kwaye oko kunokusindisa umntwana wakho.
Ubunzima beNtlungu Ukuzuza kunye nokutya okukhawulezayo
Esinye sezizathu zokufumana ubunzima bokufumana ubunzima abaselula ngenxa yokutya ngaphandle kukuba kunokutya esinye esisodwa kule ndawo yokudlela kukho iquleji ezaneleyo zokwanelisa i-caloric yesidingo somntu wonke usuku.
Abathathi-nxaxheba babuzwa ngexesha lokuhlolwa kwezemvelo enikeziweyo njengenxalenye yesifundo ukuba bahlala badla isidlo sakusihlwa, isidlo sasemini okanye isidlo kwiindawo zokutyela ngokukhawuleza. Igalelo elibi kumlinganiselo wabantwana kunye nokuxhathisa kwe-insulin kubonakele kubo bonke abathathi-nxaxheba abedla rhoqo kwiindawo zokutya zokuzila, nangona emva kokulungiswa kweminye imikhwa yokuphila.
Kuphi, nini kunye nendlela yokunquma ukubuyela kwi-Fast Food
Kukho izicwangciso zokuphucula indlela odla ngayo kwaye azibandakanyi ukupheka yonke isidlo ekhitshini lakho lasekhaya. Ukuqala, qaphela into enempilo kwimenyu yokutya okukhawulezayo. Abaninzi ngoku banikela i-salads, bhoyiweyo ngokuchasene nokutya okuthosiweyo, kunye neminikelo enganiselwe yeziqhamo okanye i-yogurt. Ezi zikhetho zinokuba ngcono kunezinye i-dessert kunye nezinto ezisetyenziswayo kwimenyu. Ngoku umxholo wesondlo uboniswa kumamenyu amaninzi okutya okukhawuleza, khetha izidlo ezithile kwi-OK yakho Ukutya uluhlu lweendawo zokutyela zokutya ngokukhawuleza ukuba ubophekile. Ukuba ufuna ukunyathela inotshi, ngaphambi kokuba ulambile, yenze uludwe lwezinto zokutya ezikhawulezayo zokutya kwindawo yakho kunye nasezindaweni apho usebenza khona kwaye usebenzise izinto zokuzilibazisa. Olu luhlu-oluya kuluhlu luyakunceda ukuba uyidle njengempilweni xa unokutya. Indawo enkulu yokufumana uluhlu lokutya okutya ngokukhawuleza kukutya ngokusebenzisa i-Eat Real Campaign.
Ukuba kufuneka uzigcinele, gcina iincinci ezincinci, uze ucele ukuba i-sauces ephezulu kunye nama-condiments, njenge-salad yokugqoka kunye ne-mayonnaise, ibe "kwicala" kwaye uyisebenzise ngokukhawuleza ukunciphisa iikhalori.
> Umthombo:
> UMark Pereira, uAlex I. Kartashov, uCara B. Ebbeling, uLinda Van Horn, uMarta L. Slattery, uDavid R. Jacobs, uJr, uDavid S. Ludwig. Iindlela zokutya okukhawuleza, Ukufumana isisindo, nokuShatyiswa kwe-insulini (Isifundo seCARDIA): Uhlalutyo olwenziwe iminyaka eyi-15 ". ILance t, ngoJanuwari 1, 2005.