Ukudla Okunokulinganisela: Ukubaluleka, Izinzuzo, Ukudla Okufanele Ukudle Nokugwenywe

Ukudla okunomsoco kuyisisekelo sempilo esebenzayo kanye nempilo enhle. Iletha amavithamini, amaminerali, ama-antioxidants, nama-macronutrients abalulekile ekukhiqizeni amandla, ukulungiswa kwezicubu, ukusebenza kwamasosha omzimba, kanye nokulawulwa kwe-metabolic. Nokho, ezweni lanamuhla elisheshayo, abantu abaningi abakunaki ukubaluleka kwe Ukudla okunazo zonke. Lesi sihloko sizohlola ukuthi kungani ukudla okulinganiselayo kubalulekile enhlalakahleni yonke. Ngokuqonda ukuthi ukudla okulinganiselayo kuhilelani, izinzuzo zokudla okunomsoco, nokudla okufanele ukugweme, ungenza izinqumo ezinolwazi ezizothuthukisa impilo yakho futhi ezingase zisindise ukuphila kwakho.

Kuyini Ukudla Okunokulinganisela?

Ukudla okunomsoco kuhlanganisa inqwaba yemikhiqizo yokudla evela emaqenjini okudla ahlukene ngezilinganiso ezifanele. Iqukethe ama-carbohydrate, amaprotheni, amafutha, amavithamini, amaminerali, kanye ne-fiber. Ngayinye yalezi zingxenye inendima ebalulekile ekugcineni impilo enhle. Ama-carbohydrate anika amandla, amaprotheni akha futhi alungise izicubu, amafutha asekela ukusebenza kobuchopho nokukhiqizwa kwamahomoni, amavithamini namaminerali asekela imisebenzi ehlukahlukene yomzimba, kanye ne-fiber aids. ukugaya futhi ivimbela ukuqunjelwa.

Ukhiye wokudla okunomsoco ukufaka ukudla okuvela kuwo wonke amaqembu. Kusho ukudla okusanhlamvu, amaprotheni angenawo amandla, amafutha anempilo, nezithelo nemifino ehlukahlukene. Kumayelana nokuthola ibhalansi efanele nokugwema ukusetshenziswa ngokweqile kwanoma iliphi iqembu elithile lokudla. Ukwenza kanjalo kuqinisekisa ukuthi umzimba wakho uthola zonke izakhamzimba ezibalulekile ezidingekayo ukuze uchume.

Izidingo Zekhalori

• Izingane ezihlala phansi (iminyaka engu-2-8): amakholori angu-1,000-1,400
• Izingane Ezisebenzayo (iminyaka engu-2-8): amakhalori angu-1,000–2,000
• Abesifazane (iminyaka engu-9-13): ama-calories angu-1,400-2,200
• Abesilisa (iminyaka engu-9-13): ama-calories angu-1,600-2,600
• Abesifazane Abakhuthele (iminyaka eyi-14-30): ama-calories angu-2,400
• Abesifazane Abahlala (iminyaka eyi-14-30): amakholori angu-1,800-2,000
• Abesilisa Abakhuthele (iminyaka eyi-14–30): ama-calories angu-2,800–3,200
• Abesilisa abahlezi (iminyaka eyi-14-30): ama-calories angu-2,000-2,600
• Abantu Abadala Abasebenzayo (abaneminyaka engu-30 nangaphezulu): amakhalori angu-2,000–3,000
• Abantu Abadala Abahlala phansi (abaneminyaka engama-30 nangaphezulu): amakhalori ayi-1,600-2,400

Kungani Kubalulekile Ukuba Nokudla Okunokulinganisela?

Ukudla okunomsoco kunezinzuzo eziningi zempilo yomzimba nengqondo. Ezinye zezinzuzo zokudla okunomsoco yilezi: 

• Lapho wondla umzimba wakho ngemisoco ehlukahlukene, uthuthukisa amasosha omzimba futhi unciphise amathuba okuba nezifo ezingamahlalakhona, njenge sikashukela, izifo zenhliziyo, kanye nomdlavuza othile.
• Ukudla okulinganiselayo kusiza ekulawuleni amazinga amandla, ngcono i-metabolism, futhi isiza ekulawuleni isisindo ngokunikeza ukusutha ngenkathi ilawula ukudla kwekhalori.  
• Izakhamzimba ezidingekayo ziphinde zisekele imisebenzi yomzimba futhi zikhuthaze ukukhula nokuthuthuka okuhle.
• Ukudla okulinganiselayo kukhuthaza ukugaya okunempilo, kukhulisa amazinga amandla, futhi kusekela inhlalakahle jikelele.
• Ngaphezu kwalokho, ngokwezifundo ezihlukahlukene, ukudla okulinganiselayo kungaba nomthelela omkhulu esimweni sengqondo nempilo engokwengqondo. Izakhamzimba ezithile, ezifana nokudla okunothe nge-omega-3 fatty acids, njengezinhlanzi ezinamafutha, amantongomane, nembewu, zisiza ukunciphisa ingozi yokucindezeleka nokukhathazeka. 
• Ama-Antioxidants atholakala ezithelweni nasemifino aphinde avikele izicubu zobuchopho nama-neurons emonakalweni we-oxidative, okungenzeka anciphise amathuba okuncipha kwengqondo kanye nezifo ezihlukahlukene ze-neurodeergenerative. 
• Ama-Antioxidants kanye nama-biochemical compounds asekelwe esitshalweni asiza ukuthuthukisa impilo yesikhumba nezinwele.
• Ukudla okunomsoco kuhlanganisa imikhiqizo ehlukene yokudla ngezilinganiso ezifanele, okuqinisekisa ukuthi abantu bathola imisoco ebalulekile futhi kukhuthaza ubungqabavu nempilo ende.
• Ukudla ukudla okunomsoco ngesikhathi sokukhulelwa kungase kuthuthukise impilo yomama nengane kanye nokwesekwa ibele. 

Izingxenye zokudla okulinganiselayo

Ukudla okunomsoco kuhlanganisa ukudla okuhlukahlukene ngezilinganiso ezifanele ukunikeza imisoco edingwa umzimba wakho ukuze usebenze kahle. Nazi izingxenye eziyinhloko zokudla okunomsoco:

• Izithelo Nemifino: Khomba ukugcwalisa uhhafu wepuleti lakho ngezinhlobonhlobo zezithelo nemifino emibalabala. Banikeza amavithamini abalulekile, amaminerali, kanye ne-fiber.
• Amaprotheni: Faka phakathi imithombo yamaprotheni njengenyama engenamafutha, inhlanzi, amaqanda, ubhontshisi, udali namantongomane. Amaprotheni asiza ukwakha nokulungisa izicubu.
• Ama-carbohydrate: Khetha okusanhlamvu okuphelele njengerayisi elinsundu, isinkwa sikakolweni, nama-oats ukuze uthole amandla. Amakhabhohayidrethi angumthombo oyinhloko kaphethiloli womzimba wakho.
• Ezinye izindlela zobisi noma zobisi: Faka ubisi, iyogathi, noma ushizi, noma ezinye izindlela ezisekelwe ezitshalweni ezifana nobisi lwe-alimondi noma lwesoya. Banikeza i-calcium ne-vitamin D emathanjeni aqinile.
• Amafutha: Faka amafutha anempilo avela emithonjeni efana nokwatapheya, amafutha omnqumo, amantongomane, nembewu. Nciphisa amafutha agcwele futhi ugweme amafutha e-trans impilo yenhliziyo.
• Amanzi: Hlala uhlanzekile ngokuphuza amanzi amaningi usuku lonke. Ibalulekile kuyo yonke imisebenzi yomzimba.

Yini Ongayidla Ukuze Uthole Ukudla Okunokulinganisela?

Kufanele ufake imikhiqizo ehlukahlukene yokudla okunomsoco ekudleni kwakho kwansuku zonke ukuze uthole ukudla okunomsoco. Ezinye zezingxenye ezijwayelekile zokudla okunomsoco okufanele wonke umuntu azi yilezi ezilandelayo:

• Izinhlamvu Eziphelele: Izinhlamvu ezigcwele njengerayisi elinsundu, isinkwa sikakolweni ne-quinoa ziyingxenye ebalulekile yokudla kwakho okunomsoco. Lokhu kunikeza i-fiber kanye nezakhi ezibalulekile ezintula okusanhlamvu okucolisisiwe.
• Amaprotheni Angenalutho: Esikhundleni senyama ebomvu, faka imikhiqizo yamaprotheni engenamafutha ekudleni kwakho, njengezinkukhu, inhlanzi, ubhontshisi, ne-tofu. Lezi zihlinzeka ngama-amino acid abalulekile ekulungiseni nasekuthuthukisweni kwezicubu.
• Amafutha Anempilo: Ukwatapheya, imbewu yefilakisi, amaqanda, amantongomane, namafutha omnqumo ayimithombo ecebile yamafutha anempilo. Zibalulekile empilweni yobuchopho futhi zingasiza ekunciphiseni ingozi yesifo senhliziyo nemithambo yegazi.
• Izithelo Nemifino: Hlela ukufaka imifino nezithelo ezimibalabala ezinhlobonhlobo ekudleni kwakho, njengoba kucebile ngamavithamini, amaminerali, nama-antioxidants. Imifino enamahlamvu, izithelo ezisawolintshi, amajikijolo, i-broccoli, nokholifulawa yizinqumo ezinhle kakhulu. 
• Ezinye izindlela zobisi noma zobisi: Khetha imikhiqizo yobisi enamafutha aphansi noma ezinye izindlela ezifana nobisi lwe-almond noma lwesoya. Lezi zinto zokudla zinikeza i-calcium nezinye izakhi ezibalulekile ezibalulekile empilweni yamathambo.
• I-Hydration: I-hydration ibalulekile empilweni enhle futhi isiza ukugcina imisebenzi yomzimba, ngakho-ke phuza izingilazi zamanzi eziyi-8-10 nsuku zonke. 

Yikuphi Ukudla Umuntu Okufanele Akugweme Ukuze Adle Ukudla Okunempilo Okunempilo

Nakuba kubalulekile ukugxila ekufakeni ukudla okunomsoco ekudleni kwakho, kubalulekile ngokufanayo ukuqaphela ukudla okungaba nomthelela omubi empilweni yakho. Okulandelayo ezinye izinto zokudla okufanele uzigweme noma uzikhawulele:

• Ukudla Okugayiwe: Ukudla okugayiwe kakhulu kuvame ukuqukatha usawoti owengeziwe, ushukela, amafutha angenampilo, kanye nezithako zokwenziwa. Lokhu kuhlanganisa ukudla okulula okupakishiwe, okusanhlamvu okunoshukela, nokudla okusheshayo. Aqukethe inani elincane lokudla okunempilo futhi angaba nomthelela ekukhuleni kwesisindo kanye nezifo ezingapheli.
• Ukudla Okunoshukela Neziphuzo: Ukudla okunoshukela omningi owengeziwe, njengoswidi, i-soda, ama-shakes, namakhekhe, kungabangela ukukhuluphala kanye nethuba elikhulayo lezimo ezihlukahlukene ezingapheli, njengesifo sikashukela nesifo sikashukela. Isifo senhliziyo.
• Amafutha E-Trans: Amafutha e-Trans-fatty, avame ukutholakala ezimpahleni ezithosiwe nezibhakwayo, anda kabi cholesterol (i-LDL) futhi iphakamisa ingozi yesifo senhliziyo. Ngakho-ke, funda amalebula okudla ngokucophelela futhi ugweme imikhiqizo equkethe ingxenye yamafutha e-hydrogenated.
• Usawoti Oweqile: Ukudla usawoti omningi kunomkhawulo ojwayelekile kungaholela ekukhuphukeni komfutho wegazi futhi kwandise ingozi yesifo senhliziyo. Gwema ukudla okugayiwe kanye nokupakishiwe ukuze ulawule indlela odla ngayo usawoti, bese ukhetha ukudla okusha noma okuzenzela.
• Utshwala: Ukuphuza ngokweqile kungabangela ukulimala kwesibindi kanye nengozi eyengeziwe yezimo ezihlukahlukene zempilo. Kuhlale kuhle ukuthi unciphise noma umise ngokuphelele ukuphuza kwakho utshwala.

Ngokuqaphela lezi zinto zokudla nokwenza ukukhetha okunempilo, ungakwazi ukwandisa ukudla kwakho futhi uzuze izinzuzo zokudla okunomsoco.

I-7-day Balanced Diet Plan

• Usuku 1
  • Ibhulakufesi: I-oatmeal efakwe ubhanana osikiwe kanye nokuvuvuzelwa kwesinamoni.
  • Ukudla okulula: Isandla sama-alimondi.
  • Isidlo sasemini: Isaladi yenkukhu eyosiwe nemifino exutshwe, utamatisi we-cherry, ukhukhamba, ne-vinaigrette yokugqoka.
  • I-Snack: I-carrot inamathela nge-hummus.
  • Isidlo sakusihlwa: I-salmon ebhakiwe ne-quinoa ne-broccoli eshisiwe.
• Usuku 2
  • Ibhulakufesi: iyogathi yamaGreki namajikijolo axubile kanye nethonsi yoju.
  • Ukudla okulula: I-apula elincane.
  • Isidlo sasemini: Ukugoqa okusanhlamvu okuphelele ne-turkey, isipinashi, nokwatapheya.
  • Isiphuzo: Isilimo esidliwayo esinamagatsha anamanzi sinamathela kwibhotela lamantongomane.
  • Isidlo sakusihlwa: I-tofu ethosiwe nemifino exutshwe (i-bell pepper, uphizi we-snap, izaqathe) phezu kwerayisi elinsundu.
• Usuku 3
  • Ibhulakufesi: I-Smoothie eyenziwe ngesipinashi, ubhanana, nobisi lwe-alimondi.
  • Ubumnandi: Iqanda elibilisiwe.
  • Isidlo sasemini: Isobho le-Lentil nengxenye yesinkwa esiphelele.
  • I-Snack: Ikhukhamba elisikiwe ne-tzatziki sauce.
  • Isidlo sakusihlwa: Imfanzi eyosiwe ne-couscous kanye nesaladi eseceleni.
• Usuku 4
  • Ibhulakufesi: Amaqanda aphehliwe nesipinashi kanye nethosti yezinhlamvu.
  • Ubumnandi: Ipheya.
  • Isidlo sasemini: Isaladi ye-quinoa nobhontshisi omnyama, ummbila, upelepele wensimbi, kanye ne-lime dressing.
  • Isiphuzo: Ama-walnuts ambalwa.
  • Isidlo sakusihlwa: Amathanga enkukhu ebhakiwe nobhatata ogazingiwe nobhontshisi oluhlaza.
• Usuku 5
  • Ukudla kwasekuseni: I-oats yasebusuku enembewu ye-chia nama-apula aqoshiwe.
  • Ukudla okulula: Iwolintshi elincane.
  • Isidlo sasemini: Isaladi ye-tuna enemifino exutshwe nezinhlamvu ezigcwele okusanhlamvu.
  • Isiphuzo: Amapheshana kapelepele ane-guacamole.
  • Isidlo sakusihlwa: I-pasta kakolweni ephelele ne-marinara sauce, i-lean ground turkey, nohlangothi lwemifino eshisiwe.
• Usuku 6
  • Ibhulakufesi: Ama-pancake okusanhlamvu agcwele ama-strawberries amasha kanye nesiraphu ye-maple.
  • I-Snack: iyogathi yesiGreki efafazwe nge-granola.
  • Isidlo sasemini: Upelepele wemifino kanye nobhontshisi nohlangothi lwesinkwa sombila.
  • Ubumnandi: Ubhanana.
  • Isidlo: Inyama yenyama eyosiwe namazambane abhakiwe kanye ne-asparagusi.
• Usuku 7
  • Ukudla kwasekuseni: Isitsha esibushelelezi esifakwe izithelo ezisikiwe, amantongomane, nembewu.
  • I-Snack: I-cottage cheese enophayinaphu.
  • Isidlo sasemini: Inkukhu kaKhesari isaladi nama-croutons okusanhlamvu.
  • Ukudla okulula: Amantongomane axubile.
  • Isidlo sakusihlwa: Upelepele wensimbi ogcwele i-quinoa, ubhontshisi omnyama noshizi.

Isiphetho

Ukudla okunomsoco kuyisisekelo sempilo enhle futhi kunikeza umzimba imisoco ebalulekile ukuze usebenze kahle. Ukufaka ukudla okuhlukahlukene okuvela emaqenjini okudla ahlukene kungakhuphula izinga lokuzivikela komzimba wakho, kunciphise ingozi yezifo ezingelapheki, kugcine isisindo esinempilo, futhi kuthuthukise ukusebenza kwengqondo.

Khumbula ukugxila kokusanhlamvu okuphelele, amaprotheni angenalutho, amafutha anempilo, nezinhlobonhlobo ezimibalabala zezithelo nemifino. Qaphela ukudla okufanele ukugweme, njengokudla okugayiwe kakhulu, izibiliboco ezinoshukela, ama-trans, usawoti omningi notshwala. Ungaphinda uthintane nochwepheshe bezokunakekelwa kwempilo noma isazi sokudla ukuze uthole ukuqondiswa komuntu siqu. Ngokwenza izinqumo ezinolwazi futhi ubeke kuqala ukudla okulinganiselayo, ungakwazi ukulawula impilo yakho futhi usindise ukuphila kwakho. Ngakho-ke, phatha impilo yakho ngokudla okulinganiselayo namuhla! 

Dt. Sunita

I-Dietitian

I-Gurunanak CARE Hospitals, Musheerabad, Hyderabad

Imibuzo Evame Ukubuzwa

1) Iyini imiphumela emi-3 yokungadli kahle?

Ukudla okungenamsoco kungaholela kulokhu:

• Ukukhuluphala kanye nokukhuluphala.
• Ayanda amathuba okuba nezifo ezingelapheki njengesifo sikashukela, isifo senhliziyo, nomfutho wegazi ophakeme.
• Amazinga aphansi wamandla kanye nempilo yengqondo ebuthaka.

2) Ukudla okunempilo kuzoyithinta kanjani impilo yakho?

Ukudla okunempilo kungathuthukisa amandla akho, kukhuphule umoya wakho, kukusize ugcine isisindo esinempilo, futhi kwehlise nengozi yezifo eziningi. Iphinde isekele ukugxila kwengqondo okungcono kanye nokuphila kahle.

3) Kuyini ukudla okunomsoco?

Ukudla okunomsoco kuhlanganisa ukudla okuhlukahlukene okunikeza izakhi ezibalulekile: izithelo, imifino, okusanhlamvu, amaprotheni angenalutho (njengenkukhu, inhlanzi, noma ubhontshisi), namafutha anempilo (asuka kumantongomane, imbewu, namafutha omnqumo). Iqinisekisa ukuthi uthola inani elifanele lamavithamini namaminerali.

4) Kuyini ukudla okulungele izingane?

Ezinganeni, ukudla okunomsoco kuhlanganisa izithelo, imifino, okusanhlamvu, amaprotheni angenalutho (njengamaqanda, inyama, nobhontshisi), kanye nobisi lwe-calcium. Izingane nazo zidinga amafutha anele ukuze zibe namandla futhi zithuthuke, kodwa gxila emafutheni anempilo njengalawo aphuma kukotapheya namantongomane.

5) Ingabe ukudla okulinganiselayo kunganciphisa isisindo?

Yebo, ukudla okulinganiselayo kungasiza ekunciphiseni isisindo uma kuhlanganisa ukulawula izingxenye ezifanele futhi kugxile ekudleni okunomsoco, okunama-calorie aphansi. Ukuyihlanganisa nokusebenza komzimba okuvamile kungaholela ekulahlekelweni kwesisindo esinempilo.

6) Kungani kubalulekile ukudla ukudla okunomsoco?

Ukudla ukudla okunomsoco kubalulekile ngoba kunikeza imisoco edingwa umzimba wakho ukuze usebenze kahle. Kuyasiza ukugcina isisindo esinempilo, kuqinisa amandla, kusekela ukusebenza kobuchopho, futhi kunciphisa ingozi yezifo.