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Amasu ayi-7 Wokunqoba Ukulutha Ushukela Nokulawula Izifiso Ngokuphumelelayo.

 

Uqala uhambo lokugqashula ekuluthweni kukashukela? Qala ngala maqhinga afakazelwe.

 

 

Ukugqashula ekubeni umlutha kashukela akuyona i-equation "yokunyakaza kakhulu, idla kancane". Iqiniso lidlulela ngalé kwalokho okuthandwayo kokunambitha; ihlolisisa izindawo eziyinkimbinkimbi zamakhemikhali obuchopho bethu kanye nokusabela kwamahomoni, okuthonywe ngokujulile amaqhinga ezinkampani zokudla ezinamandla. Ngaphandle kokuqonda kwethu izinqubo ezibangela ukulangazelela ushukela, impi emelene nalawa mandla anamandla iqiniswa amandla amakhulu namaqhinga asetshenziswa yilezi zinkampani eziqhubekisela phambili lesi sifo. Ithemba elithusayo lokuyeka ushukela ngokuphelele libonakala linamandla, nokho kunengqondo ngokuphelele ukufunda kabusha imikhuba kanye nokunciphisa ithonya elibusayo likashukela ezimpilweni zethu zansuku zonke. Lapha, sethula amaqhinga afakazelwe ukusiza ekwephuleni izibopho zokuluthwa ushukela unomphela.

 

Ukuqonda Ukudla Okunconyiwe Koshukela?

 

Ukudla okunconyiwe kukashukela nsuku zonke kuyehluka kuye ngobulili, okunesiqondiso cishe samathisipuni ayisithupha kwabesifazane namathisipuni ayisishiyagalolunye kwabesilisa. Uma kuziwa ezinganeni, imali kufanele ibe ngaphansi kakhulu kunamathisipuni ayisithupha ngosuku, kweluleka Nicole Avena uchwepheshe we-neuroscience, i-Neuroscience , umlutha wokudla, kanye nombhali wencwadi ethi What to Feed Your Baby and Toddler. Cishe amagremu amane kashukela alingana nethisipuni elilodwa, okuhumushela emkhawulweni otusekayo wansuku zonke ongekho ngaphezu kwamagremu angu-25 kwabesifazane nezingane (ikakhulukazi labo abangaphansi kweminyaka engu-2 ubudala, okufanele bagweme ngokuphelele ushukela owengeziwe) kanye namagremu angu-36 emadodeni [1]. I-Avena igcizelela ukuntuleka kokudla okunomsoco kushukela, ithi inikeza amakholori angenalutho ngaphandle kwamavithamini, amaminerali, amaprotheni, noma i-fiber.

 

Nokho, isilinganiso sokusetshenziswa kukashukela e-America sidlula ngokushaqisayo lezi ziqondiso, abantu abadala banesilinganiso esingamagremu angu-77 ngosuku futhi izingane 81 amagremu [2]. Lezi zibalo ezeqile, ezigqamisa ukudlalwa kukashukela okugcwele, futhi zigcizelela isidingo esiphuthumayo sokuhlola kabusha imikhuba yokudla ukuze kube nemiphumela engcono yezempilo.

 

Uhambo lokunciphisa ukusetshenziswa kukashukela luhlanganisa ukusebenzisa amasu aklanywe ngokucophelela, ukuqinisekisa uguquko oluya kancane kancane oluya emikhubeni yokudla enempilo.

 

Ukuzulazula Okumiselela Ushukela Ngokuqapha!

 

Nakuba esikhundleni sikashukela kunikeza izinzuzo ezingaba khona nokuphepha, zinamandla okuphazamisa umzimba futhi zibangele indlala [3]. Ngokuka-Avena, lezi zidakamizwa zingasiza abantu ngokudla, labo abalawula isifo sikashukela (njengoba ama-sweeteners athile okwenziwa angabangeli ukukhuphuka okubukhali koshukela egazini), nalabo abakhathazeke ngezinkinga zamazinyo ezihlobene noshukela [4].

 

I-Avena igcizelela ukubaluleka kokuthola ama-calories ekudleni okuphelele, igcizelela ukuthi ukufaka ama-sweeteners okwenziwa eceleni kokudla okuphelele kuyindlela eyamukelekayo.

 

1. Beka Eqhulwini Ukulala Kwekhwalithi Ukuze Ulawule Ukulangazelela.

 

Samantha Cassetty strong>, MS, RD, igqamisa ukuthi ukungalali ngokwanele kukhulisa ukushuba kokulangazelela ushukela [5]. Ukulala okungaguquki nekhwalithi, okusuka emahoreni ayisikhombisa kuya kwayisishiyagalolunye ngobusuku ngabunye, kunomthelela omuhle kumahomoni endlala, okusiza ekwehliseni izifiso [6].

Ukuthuthukisa inhlanzeko yokulala enhle, njengokugcina isimiso sokulala esivamile, ukudala indawo epholile, nokuzijwayeza izindlela zokuphumula ngaphambi kokulala, kungaba negalelo elikhulu ekuthuthukisweni kwekhwalithi yokulala kanye nezifiso ezincishisiwe.

 

2. Hlukanisa Phakathi Kwezifiso Nendlala Yangempela

 

Kwesinye isikhathi, esikuhumusha njengokulamba empeleni kuwukulangazelela. Ungawubona kanjani umehluko? Ngokuzayo lapho ulingeka ukuba ubambe lolo cezu lwekhekhe, zibuze: 'Ukube ukuphela kwento engangingayikhetha manje kwakuyi-alimondi egcwele isandla, bengizoyidla?' Uma impendulo ithi 'cha,' kungenzeka ukuthi isifiso, hhayi indlala yangempela. Indlala ivumela ukuguquguquka okwengeziwe ekukhetheni ukudla, kuyilapho izifiso zivame ukucacisa. Uma ubhekene nempendulo ethi 'cha', zama ukulinda imizuzu engu-20 ngaphambi kokuba wenze okuthile. Ezikhathini eziningi, ukulangazelela kuthanda ukushabalala; uma kungenjalo, cabanga ngokuzitika ngokucabangela.

 

UDkt. Kien Vuu, uchwepheshe wokusebenza nokuphila isikhathi eside nombhali we-Thrive State, uphakamisa ukumiselela izifiso ngezinye izindlela ezinempilo. Ngokwami, lapho efikelwa isifiso, ukhetha ukushaywa umoya noma ajabulele amanzi acwebileyo. UDkt. Vuu uthola ukuthi ukubambezela ukusabela esifisweni sakhe sokuqala ngokuvamile kuholela ekushabalaleni kwayo okungokwemvelo.

 

Uma ezinye izindlela ezifana namanzi anongiwe zingasebenzi, u-Samantha Cassetty, isazi sezokudla, uncoma ukuthi kushintshwe ama-dessert avamile ngezinketho ezifana nethi Lily's Amaswidi. Lawa mashokholethi enziwe uswidi nge-botanicals futhi awanawo ushukela owengeziwe, okuwenza akhululwe ekudleni kwakho ushukela wansuku zonke. Kodwa-ke, kubalulekile ukuqaphela ukuthi ngisho nokudla okunoshukela ngokwesayensi, njengalezo ezifakwe uswidi nge-stevia, kufanele kudliwe ngokulinganisela, njengoba kushiwo ngaphambili.

 

3. Thuthukisa Ibhulakufesi Ngamaprotheni Ukuze Ukwanelise Isikhathi Eside.

 

Isidlo sasekuseni esicebile ngamaprotheni siba nomthelela omuhle ekunxaneleni ushukela usuku lonke. Ukufaka amaprotheni ekudleni kwasekuseni kuholela ekusebenzeni kobuchopho okunciphayo okuhambisana nezimpendulo zokulangazelela [7]. Ukwengeza, amaprotheni asiza ekusimamiseni amazinga kashukela egazini, anikeze amandla aqhubekayo futhi ehlise amathuba okulangazelela ushukela okulandelayo.

Ukufaka inhlanganisela yemithombo yamaprotheni njengamaqanda, iyogathi yesiGreki, amantongomane, noma inyama engenamafutha ekudleni kwasekuseni kuthuthukisa imizwa yokugcwala nokwaneliseka, kunciphisa ngempumelelo isifiso sokudla okulula okunoshukela ngokuhamba kwesikhathi.

 

4. Yamukela Imikhuba Yokudla Eyakhiwe.

 

Misa indlela ehlelekile. Esikhundleni sokulungisa ukwehlisa ushukela, cabanga ukushintsha indlela obheka ngayo ukukhulisa ukudla kwakho ngokukhetha okunempilo. Lwela ukufaka njalo amaprotheni, amafutha anempilo, nama-carbohydrate ane-fiber ephezulu njengemifino engenasitashi epuletini lakho, kweluleka u-Rachel Paul, PhD, RD, umsunguli we-CollegeNutritionist.com. Le ndlela isiza ukugcina ukusutha futhi ivimbele ukulamba ngokweqile, okuvame ukuvusa ukulangazelela ama-carbohydrate asebenza ngokushesha njengoshukela.

 

5. Thuthukisa Ibhulakufesi Ngamaprotheni Ukuze Ukwanelise Isikhathi Eside.

 

Uma kubhekwa ukuthi ukuluthwa ushukela kusekelwe kubhayoloji kunemizwelo, le ndlela ingase ingazwani nawo wonke umuntu. Akuwona wonke umuntu ongabambelela ngokuqinile kumqondo "wemithetho yokuluma kathathu," kodwa ukuhlola kungase kuzuze ngaphandle kwemiphumela emibi. Isu elilodwa elisebenzayo lihilela ukuthenga ukudla okunoshukela omningi ngosayizi ngamunye ukuze kusizwe ukulawula izingxenye ngokushesha, kusikisela u-Paul. Isibonelo, uma ulinganisela okunikezwayo kwakho ukuba kube amakhukhi angaphezu kwamane ekhaya, ngokwemvelo uzokhawulela ukudla kwakho kulelo nani nomaungakhiya amanye amakhukhi akho ebhokisini eliphephile futhi usebenzise uhlelo lokusebenza.

 

6. Ukuncishiswa Ngokucabangela Koshukela Ofihliwe Ekudleni.


Uma ukuthola kunzima ukuyeka u-ayisikhilimu noshokoledi, cabanga ukunciphisa i-ketchup ne-salsa. “Ushukela useziphuzweni eziningi namasoso, futhi umuntu kufanele aqaphele angacabangi ukuthi ngenxa yokuthi akuwona uphudingi noma ukudla okumnandi akumelwe abe noshukela,” kugcizelela u-Ilene Ruhoy, MD, PhD, udokotela ochwepheshe bezifo zemizwa yezingane nabantu abadala. kanye nelungu lomkhandlu wamathumbu Jetson. "Ushukela utholakala ezinhlotsheni eziningi ze-ketchup, lwesinaphi, ama-salsas, ama-marinaras, namanye amasoso. Ungatholakala nakwezinye izidlo ezifana nelayisi le-sushi ne-polenta."

 

Eqinisweni, njengoba uDkt. Drucker ebonisa, ushukela wengezwa ngamabomu cishe kumaphesenti angu-74 okudla okupakishiwe![8] "Ushukela uyisithako esidume kakhulu. engezwe ekudleni okupakishiwe; ibhulakufesi elenziwe 'ngesithelo sangempela nokusanhlamvu' lingase libe namagremu angu-15 noma ngaphezulu kashukela owengeziwe—ushukela ufihlwe ngokoqobo yonke indawo ekudleni kwethu ushukela." Ukwakha umkhuba wokuhlolisisa amalebula esithako kuzoveza ubukhona obukhulu boshukela kwezinye zezinto zokudla ezingalindelekile.

 

7. IHydrate Ngamanzi Angeziwe.

 

UDkt. Vuu uyakufakazela ukuthi ukwanelisa ukulangazelela ukudla okunoshukela ngamanzi kungaba yimpumelelo, njengoba abantu bevame ukuphambanisa ukomela indlala. “Indlela eyodwa elula yokulawula ukuluthwa ushukela iwukuphuza amanzi amaningi,” kweluleka uCassetty. "Iwukushintsha kahle kakhulu ezinye iziphuzo futhi isiza ekuzizweni ugcwele, okungase kuvimbele ukudla ukudla okunoshukela okungahlosiwe. Kolunye ucwaningo, abantu abandise amanzi abawaphuza nsuku zonke banciphisa ukudla kwabo ushukela nsuku zonke."[9]

 

Ngokufanayo, kubalulekile ukuqaphela ukuthi iziphuzo ezinoshukela njenge-soda, i-lemonade, neziphuzo zezemidlalo ziyimithombo eyinhloko yoshukela owengeziwe ekudleni kwethu. “Enye yezinto ezinhle kakhulu ongayenza ukuhwebelana ngesiphuzo sakho esinoshukela ukuze uthole esingenashukela,” kuphawula uCassetty. "Uma unenkinga yokwenza lokhu, ungaqala ngokunciphisa inani oliphuzayo, ngokwesibonelo, ngokuphuza isiphuzo nsuku zonke esikhundleni sazo zonke izinsuku. Bese uqhubeka nokunciphisa inani oliphuzayo isonto ngalinye uze wehlise isiphuzo esiphuzayo isonto ngalinye. umkhuba." Uma unqume ukukhawulela ukufinyelela ezinsukwini ezithile kuphela, zama uhlelo lokusebenza

 

Kuthiwani uma isifiso sihlala sinamandla kakhulu?

 

I-TimePasscode wuhlelo lokusebenza olusha oludizayinelwe ukusiza abantu ngabanye ekulawuleni izifiso zabo ngempumelelo. Ngezici zohlelo lokusebenza, abasebenzisi bangasebenzisa ibhokisi lakhe eliphephile ukuze bagcine ukudla okulula noma iziphuzo abafisa ukukhawulela ukufinyelela kuzo.

 

Besebenzisa TimePasscode, abasebenzisi bangakwazi ukusetha ikhodi yokudlula yomuntu siqu ukuze bakhiye ibhokisi eliphephile, bakhawulele ukufinyelela ngokushesha endaweni egciniwe. ukudla okulula noma iziphuzo. Lokhu kwengeza isendlalelo esengeziwe sokulawula nokuziphendulela, okuvumela abantu ukuthi bamelane nokusebenzisa izinto ngokuxhamazela ngokuvalela izilingo ngamabomu kuze kube isikhathi sakamuva, esifanele kakhudlwana.

 

Ngokuhlanganisa ubuchwepheshe namandla, i-TimePasscode inika abasebenzisi amandla okwenza izinqumo ezinengqondo mayelana nemikhuba yabo yokusebenzisa, ikhuthaze ukukhetha okunempilo futhi isize ekunqobeni izifiso ngokunikeza isixazululo esilula kodwa esisebenzayo sokulawula umfutho.

 

  1.  Vos MB, Kaar JL, Welsh JA, et al. Added sugars and cardiovascular disease risk in children: a scientific statement from the American Heart Association.  Circulation. 2017;135(19):e1017-e1034. doi:10.1161/CIR.0000000000000439
  2.  American Heart Association. How much sugar is too much? Date Accessed May 5, 2022.

  3. Pepino MY. Metabolic effects of non-nutritive sweeteners. Physiol Behav. 2015;152(B):450-455. doi:10.1016/j.physbeh.2015.06.024

  4. Gupta M. Sugar substitutes: mechanism, availability, current use and safety concerns-an update. Open Access Maced J Med Sci. 2018;6(10):1888-1894. doi:10.3889/oamjms.2018.336

  5. Zurakait FM, Makarem N, Liao M, St-Onge M-P, Aggarwal B. Measures of poor sleep quality are associated with higher energy intake and poor diet quality in a diverse sample of women from the go red for women strategically focused research network. J Am Heart Assoc. 2020;9(4):e014587. doi:10.1161/JAHA.119.014587

  6. Henst RHP, Pienaar PR, Roden LC, Rae DE. The effects of sleep extension on cardiometabolic risk factors: a systematic review. J Sleep Res. 2019;28(6):e12865. doi:10.1111/jsr.12865

  7. Leidy HJ, Lepping RJ, Savage CR, Harris CT. Neural responses to visual food stimuli after a normal vs. higher protein breakfast in breakfast-skipping teens: a pilot fMRI study. Obesity (Silver Spring). 2012;19(10):2019-2025. doi:10.1038/oby.2011.108

  8. UCSF, Hidden in Plain Sight. Date Accessed May 5, 2022.

  9. An R, McCaffrey J. Plain water consumption in relation to energy intake and diet quality among US adults, 2005-2012. J Hum Nutr Diet. 2016;29(5):624-632. doi:10.1111/jhn.12368