Nguwe odlayo. Kuyinto ibinzana elilula elinamaqiniso amaningi kuso. Ukubaluleka okuphawulekayo kokuphila njengemithi-ukuvimbela nokwelapha izinkinga zezempilo ngokusebenzisa izinguquko ezinkambisweni zansuku zonke, kuhlanganise nokukhetha kokudla-kuye kwasungulwa iminyaka, amashumi eminyaka, futhi ngokuphindaphindiwe ngisho neminyaka eyizinkulungwane. Ngemuva kwalokho konke, kubonakala ngokuphawulekayo ezimfundisweni zikaHippocrates, owathi ngokudabukisayo: "Vumela ukudla kube yimithi yakho, futhi imithi ibe ukudla kwakho."
Ukudla Njengoba Imithi Iqala Nekhaya Ukupheka
Uma ukudla kungumuthi, ikhishi lakho lingabhekwa njengekhemisi yakho.
Kusukela lapho ukusebenza ngaphandle kwekhaya kwaba yinto evamile kubantu abadala abaningi, ukupheka sekube yinto yobuciko obandayo. Sithanda ukuyibuka kuyi-TV, kodwa kuncane kakhulu kithi futhi sibambalwa ngempela esikwenzayo . Njengoba kunikezwe izinzuzo zokufakazela zokupheka ekhaya, kubi kakhulu.
Ucwaningo olunyatheliswa ngoJulayi 2016 kumagazini we- PLA olubuyekezwe ngontanga lwe- PLOS Medicine luhlolisise imiphumela yezempilo kubantu abangaba ngu-100 000 ngaphezu kweminyaka engama-25. Abacwaningi bathola ukuthi ukuphakama kokudla okulungiselelwe ekhaya, ukwehla kwe-type 2 yesifo sikashukela, futhi ukwehla izinga lokunciphisa isisindo ngokuhamba kwesikhathi. Ngokungangabazeki, lokhu kuyadingeka kakhulu ekudleni kwezindawo zokudlela; i-caloric futhi, kwezinye izimo, izithako ezingenamsoco; kanye namasu okulungiselela okwenzelwe isivinini, hhayi impilo.
Kukhona uhlu olujwayelekile lwezizathu ezenza abantu bathambekele ekuphekeni, enye ibe yisikhathi esidingekayo.
Kodwa-ke, ngiyazi ukuthi ucwaningo lubonisa ukuthi ukudla okunomsoco okulungiselelwe ekhaya kuthatha, cishe, imizuzu engaphezu kwengu-10 ngaphezu kokudla okusheshayo, uma isikhathi sokuhamba senziwa. Isikhathi singase sibe nethonya labanye abantu, kodwa lezibalo kufanelekile ukumisa ukucabangela.
Impumelelo Yempilo Yokuphila Kwakho
Naphezu kwakho konke ukuguquka futhi, kubonakala sengathi ukuphikisana nsuku zonke mayelana nokudla okungcono kakhulu, iqiniso liwukuthi okuyisisekelo sokudla okunempilo-kubandakanya ukulungiselela ukudla kwakho-sekuyisikhathi sokuhlolwa; sebenze emasiko emhlabeni jikelele; zisekelwe ngokuqinile ngesayensi; futhi asekelwa yi-global "obani" ekungondleni, impilo yomphakathi, nokuqondisa okuhlobene, kuhlanganise nabalingani bami ku-Initiative Health Initiative.
Ephepha eliphambili lokucwaninga elinyatheliswe kuyi- Journal of the American Medical Association ngo-1993, uDkt. UWilliam Foege noJean Michael McGinnis bathola ukuthi amaphesenti angu-80 abantu abafa ngaphambi kwesikhathi e-United States babhekene nokudla okuncane, kanye nokusetshenziswa kogwayi nokuntuleka komzimba. Ucwaningo oluningi luye lwaqinisekisa lokhu okutholakala okufanayo futhi lwabonisa ukuthi amanani kokubili izifo ezingapheli nokufa kusenesikhathi kunqamuka lapho lezi zindlela zokuphila zilungile.
Ukwengezwa kwamuva kwaleli qembu lobufakazi eliphoqelela ucwaningo olubonisa ukuthi izindlela zokuphila zithonya amandla ekukhulumeni kwegenesini ngisho nobude be-telomeres ethu (ama-caps ekupheleni kwe-chromosomes yethu), ehambisana kakhulu nobude bokuphila.
Nakuba kungase kubonakale sengathi impilo embi iyenzeka kithi, ucwaningo lubonisa ukuthi ukushintsha leyo nkambo kukhulu kakhulu ezandleni zethu.
Ukwenza Izinqumo Ezinhle Emndenini Wakho
Ukudla kahle kuhilela ukukwazi ukuthola, ukukhomba, ukuthenga, nokukhetha ukudla okukhuthaza impilo. Okuningi kwalokhu kuxhomeke emakhono.
Isibonelo, ukukhomba uketshezi olusakusihlwa kunomsoco noma i-pasta sauce, udinga ukukwazi ukuhumusha izinhlu zokwakheka kanye nama-panels eqiniso.
Osebenza nabo nami ngibiza ngokuthi "i-label yokufunda nokubhala," futhi sinikeza uhlelo lwamahhala lokusiza ukukuthola. Ngiphinde ngibe ngumqambi oyinhloko wesistimu yokuqondisa okunomsoco okuthiwa i-NuVal, ongayifinyelela ngokusebenzisa uhlelo lokubhalisa noma, uma unenhlanhla, esitolo esiseduze nawe.
Inganekwane yasemadolobheni ngaphezu kweqiniso ukuthi ukudla okunomsoco kudinga ukubiza ngaphezulu. Abanye benza, abanye abangekho, njengoba ngitholile ocwaningweni engabhalela ekuqhathaniseni izindleko zokukhethwa kokudla okungenamsoco kakhulu e-United States. Uma wazi ukuhumusha amalebula okudla, ungathola njalo ukudla okunomsoco okungeyona imali eyengeziwe-futhi ngezinye izikhathi ngisho nokulondoloza imali.
Uma usukhethile lezo zinto ezingcono esitolo, enye inselelo isala: ubaphendulela ekudleni umndeni wakho uzokujabulela.
Ukukhulisa Amakhono Akho Ukupheka
Lokho kuthatha ukwazi, futhi, nokuntuleka kobuchwepheshe bokupheka kulungiswa ngezindlela eziningi. Imiphakathi eminingi inikeza imfundo yokupheka kubantu abadala, kanye nezinhlelo zokupheka izingane ezizisiza ukuba zihlakulele ukuqonda kokubaluleka kwazo (futhi, mhlawumbe, ngisho nokuthanda) ukulungiselela ukudla kwabo siqu. Lokhu kuhluka ngesayithi (izikhungo zomphakathi, amasonto, amakamu), ngakho-ke kuzomele uthole usizo olusuka ku-intanethi ukufuna ukwazi ukuthi kwenzekani endaweni yakho.
Kukhona nezinhlelo ezintsha zokuqalisa konke okuletha izithako kanye nezindlela zokupheka eziqondisa emnyango wakho, njenge-Blue Apron no-Hello Fresh. Kukhona izindlela zokupheka zonke izincazelo ku-intanethi kanye.
Ngiyakwazi ukunikeza usizo oluthile ngqo kusuka ekhaya lami kuya kwakho. Umkami, uCatherine, ungumpheki omuhle kakhulu. UnguFulentshi; i-foodie; umama kubantwana bethu abayisihlanu; i-PhD e-neuroscience; futhi ushada nomuntu ofuna ukudla okunomsoco. UCatherine udale i-website yokuthola iresiphi ngokukhululekile, ephelele ngamavidiyo afundisayo abonisa indlela yokwenza ngayo ekhishini lomndeni, okuthiwa yiCuisinicity.com. Siza wena. Futhi njengoCatherine uthi nsuku zonke lapho sihlala phansi sidle: Bon appétit!
Isiqubulo sethu ungathanda ukudla okukuthandayo ngokuvuselela impilo yakho neyabantu obathandayo kakhulu emhlabeni.
Isikhathi Esihle Siphelile
Cabanga ukuthi ukuhlolwa kwe-CDC yamanje kubonisa ukuthi ngesikhathi izingane zethu zikhula, cishe eyodwa kokubili izoba nesifo sikashukela. Ngokudabukisayo, uma unezingane ezimbili, kungenzeka kube kuhle uma kungenakwenzeka ukuthi okungenani omunye wabo uzovulwa nalesi sifo. Manje khumbula ucwaningo lweMithi ye-PLOS engikhulume ngaye ngaphambili: Yilokho into edla ukudla okuphekwe ekhaya.
Ukusabalalisa kokungafani nje nesifo sikashukela 2, kepha izifo ezingelapheki ezihlobene nokuphila jikelele ziphakeme kakhulu emphakathini wethu. Siyazi ukuthi kuphakeme kakhulu kunalokho okudingeka ukuba khona ngoba abantu abazungezile emhlabeni abanemikhuba yamasiko ekhuthaza impilo, kuhlanganise nokudla okunempilo, baneminyaka eminingi yokuphila ngokulinganayo. Banokuphila okuningi kulezo zinsuku, futhi, abavame ukuthola noma yiziphi izifo ezingapheli ezivame lapha.
Kukhona okunye okumele kubhekane nalokhu kuvame ukunganakiwe: Isikhathi esichitha ukugula. Uma wena nomndeni wakho ningadli kahle, iqiniso elilula ukuthi abaningi benu bayakwazi ukuphefumula. Lokhu kungukuthi, kanye nokungajabuli, ukuchitha isikhathi esiningi ngokwakho.
Okushiwo yilokho okushiwo ukuthi labo abangakwazi ukuthola isikhathi sokulungisa ukudla ekhaya bangase badinge isikhathi sokuvakashelwa kwe-ER, ukuqokwa kwabadokotela, nokuya ekhemisi. Uma lezo zidingo zifika, ezimweni eziningi, izinketho zethu zifikile futhi zaphela.
Ngaphezu kwalokho, kubalulekile ukuhweba, njengasesikhathi. Imali iyadingeka ukuze uvakashele udokotela kanye nekhemisi-ukhokha futhi, uma wena noma enye yezingane zakho uthola, uthi, thayipha isifo sikashukela sesi-2. Ukudla "kokungabizi" ukudla okusheshayo kwandisa ingozi yalezi zindleko phansi. Kungcono kakhulu icala lobuciko lama-ounces okuvimbela manje, noma amakhilogremu omuthi kamuva.
Ukucabanga Okugcina
Izinselele zokwenza ukupheka ingxenye yendlela yomndeni wakho ngenxa yempilo umeme ukumfanisa nomcebo. Ukuphila okunomsoco nokucebile kuyimiphumela emibili efisa, kodwa sivame ukuwaphatha ngendlela ehluke kakhulu. Uma kuziwa emalini, sonke sicabanga ngekusasa. Sizama ukusindisa. Sithemba ukuthi kukhona okunye okuzodlula kubantwana bethu. Okuningi kungase kutholakale nje ngokucabanga ngempilo ngendlela efanayo-njengento esiyithandayo, ukutshala imali, ukukhulisa, nokukhokhela labo esibathandayo.
Uma uvuma ukuthi impilo enempilo futhi ecebile kokubili, ukupheka kuhlakaniphile. Yiqiniso, kukhona isikhathi, umzamo, kanye nezindleko ezithintekayo ekwenzeni ukudla okulungiselelwe ekhaya okuyingxenye yosuku olujwayelekile lomndeni wakho. Kodwa kunesikhathi esiningi, umzamo, izindleko, kanye nokuphazamiseka okuhlobene nokuhlukana nempilo ebuthakathaka ejwayelekile kakhulu emphakathini wethu, ngokuyinxenye ngoba ukudla kwethu okuvame ukuba mpofu kakhulu.
Ukufunda ukupheka ukutshalwa kwezimali okulinganiselwe. Ukubuya okukunikezayo kuhle, impilo yonke, nokunye okuthola ukwabelana nalabo abathandayo.