Ukwedlulisa ushukela ngokweqile kungadala imithi emibili yabantu abadala kanye nezingane. Izingane ezithinta ushukela zidlula uketshezi olungaphezu kokudla. Lokhu kuzokwenza kube nomthelela ekuzuzeni isisindo kanye nengozi eyengeziwe yezifo ezifana nokukhuluphala, uhlobo lwesifo sikashukela sesibili, nesifo senhliziyo. Ushukela oluningi kakhulu lungabangela nokudla ngokweqile kwamafutha esibindi, isimo esaziwa ngokuthi isifo sesibindi se-fatal non-cocolic.
Ukucwaninga kubonisa ukuthi izingane ezinquma ushukela zingabonisa ngokushesha ukuthuthukiswa kwezempilo. Esikhathini sokutadisha okunye, izingane ezingu-41 ezikhudlwana zinciphisa ushukela izinsuku ezingu-9. Ngosuku lweshumi, ukuthuthukiswa okulinganiselwe kwatholakala kokubili izinombolo zesibindi nokuphendula kwe-insulin. Ngenkathi lokhu kwakuyinkimbinkimbi encane, kubonisa ukuthi kungenzeka ukuthi ukunciphisa izinto ezithandekayo kungathinta ngokushesha impilo engcono yezingane.
Thola i-skinny lapho ishukela igugu khona futhi uthole ezinye izindlela zokunambitheka ukudla kwazingane.
Indalo vs. Okungeziwe
Abazali abaningi banzima ukuqonda umehluko phakathi kokushukela okweziwe nokwemvelo. Ukweshukela okwengeziwe kuvele nje okungeziwe njengesithako. Hlela uhlu lwezingxube zezinto ezifana ne-sugar granulated, isiraphu ye-maple, isiraphu ephezulu ye-fructose, neshukela elibomvu.
Ngokwemvelo, ushukela atholakala emikhiqizweni yezithelo nemikhiqizo. Lezi zinhlobo zikashukela zizophazamisa izinombolo kwilebula lokudla kodwa ngeke zifakwe kuhlu ezingxenyeni ngoba azifakelwanga iresiphi.
Lezi zinhlobo zikashukela azihlotshaniswa nenqwaba yamakhalori angenampilo amaningi kakhulu afaka ushukela anomthelela ekudleni. Ngokungafani nezinto ezengeziwe, izithelo nobisi kuhlinzeka izakhi eziningi ezihlanganisa i-fibre, i-vitamin C, i-calcium, ne-vitamin D.
I-FDA inamasu okuvuselela amalebula okudla ekuhluleni ushukela owenezelwe ngokwehlukana, ngakho-ke ungabona kalula ukuthi ushukela lunani ekudleni kwakho.
Amabhomu ajwayelekile e-Sugar
Ushukela omncane ezweni lomntanakho awunakuvinjelwa futhi akunangqondo ukubhalisela umqondo wokuthi ingane yakho ngeke isidle. Ngokuvamile imikhiqizo edayiswe ngokukhethekile kubantwana yizona ezimbi kunazo zonke, ngakho-ke zibheke lezizinto eziyisithupha zokudla ezinomsoco ezinomsoco.
1) I-yogurt ekhethiwe
I-yogurt iyi-trifecta ushukela, ene-combo yobisi, izithelo, noshukela owengeziwe. Hlola uhlu lwezithako emikhizinisini yezintandokazi zezingane zakho bese ukhetha labo abanezinombolo zokushukela eziphansi kakhulu.
2) isaladi ukugqoka
Ungase umangale uma ufunda ukuthi ushukela ufihla esaladini lakho, kodwa kungenzeka ukuthi ukhona. Esikhundleni sokufinyelela kulowo bhodlela, vele ushuke ijusi lemon, amafutha omnqumo, nokuthinta isinaphi ngenhloso yokugqoka okumnandi nokushukela noma i-veggie dip.
3) I-Oatmeal evunyiwe
Kungakhathaliseki ukuthi iphakethe le-apula-sinamoni noma ushukela we-maple brown, amathuba okuba i-oatmeal iyamnandi kunokuthi ufuna. Njengoba i- oatmeal ingenza isidlo sasekuseni esinempilo, silungiselele ngokucacile futhi ungeze okuthintekayo okubanjwe uju, izithelo ezintsha namantongomane, noma isiphuzo se-maple isiraphu.
4) Ukunamathela okulondoloza
Kusukela ku-barbecue amazambane ama-chips kuya ku-popcorn we-cheddar ushizi, ukudla okunamnandi okunamnandi kufakwa ngokunambitheka okungeziwe. Ukuze ugweme lezi flavourings ezithuthukisiwe ushukela, hlanganisa izinhlobo ezihlukahlukene ze-chips nokudla okulula okufanayo okulinganiselwe.
5) ama-Smoothie
Izithelo ze-Frosty zingase zibe yindlela enempilo, kodwa ama-smoothies amaningi (ikakhulukazi lawo ashaywa ezitolo ze-smoothie) zenziwa ngama-syrups, ama-sorbets, ama-juice, nezinye izithako eziphezulu ushukela. Qinisekisa ukuthi ama-smoothies owenzayo futhi uthengele izingane zakho zenziwe ezithombeni zokudla okuphelele.
Engeza ubumnandi bemvelo kulezi ziphuzo ngebhanana ezivuthiwe noma ezincane ezimbalwa izinsuku ezinamathengi-noma kokubili, njengalezi zinsuku ezinomsoco zelanothi .
6) Izinhlanzi ezilondolozayo
Eminye imithombo engasalindelekile yoshukela ingatholakala ezinhlobonhlobo ze-pantry ezinjengezinyosi ze-tomato ezifakwe emanzini, amasobho okusemathinini, nama-condiments, ngakho-ke khumbula ukuthi ungagcini ukudla kulezi zinsizi ezinomsoco.
Ukulawula Ushukela: Amathiphu Okusheshayo Ukuze Uqale
Gcina ushukela wengane yakho ingene ekuhloleni ukudla okuningi nokudla okulula. Nazi izindlela ezinhlanu ezilula zokuqalisa.
- Nciphise ukudla okucutshungulwa kakhulu, njengoba bevame ukuba neshukela elingaphezulu.
- Cabanga ngaphambi kokuba uphuze utshwala obushukela emanzini amaningi ama-sugary khalori.
- Qhathanisa izinto zokudla okuyisisekelo ezifana ne-yogurt, i-cereal, ne-granola imishayo ukuze uthole izinketho ezingcono kakhulu.
- Izinkanuko zokukhwabanisa ngokukhishwa izithelo ezithandayo ngokwemvelo ezinganeni.
- Amabhomu ashukela esiteji ngokwenza izinguqulo ezenziwe ngokwezifiso zesaladi zokugqoka, i-oatmeal, ne-smoothies.
> Imithombo:
> Schwarz JM. Imiphumela ye-Dietary Fructose Restriction ku-Fat Fat, De Novo Lipogenesis, ne-Insulin Kinetics e-Children With Obesity. I-Gastroenterology. 2017 Jun 1 [i-Epub ngaphambi kokuphrinta]