Mayelana nokukhuluphala kungashiwo uma kwenzeka isisindo somzimba singaphezu kwamaphesenti angama-32% emafayini kubafana futhi ngaphezulu kuka-25% emantombazaneni. Kodwa-ke, ukukhuluphala kwengane ngokuvamile kubeka njengokuhlukumeza kwesisindo / ukuphakama kwesilinganiso, esidlula isisindo somzimba esiphelele ngo-20%, ubufakazi obunembile kakhulu besisindo esiningi, kufanele kuthathwe njengamahlumela esikhumba sokukhuluphala.
Inkinga yesisindo esiningi .
Akuzona zonke izingane ezondliwa kahle esikhathini esizayo zibe izingane ezikhule ngokugcwele, hhayi zonke izingane ezinamafutha, idokodo lapho umuntu ekhulile enenkinga yokukhuluphala. Kodwa ungaphumuli, uma uneminyaka yobudala, isisindo esiningi ngokweqile kukhulisa kokubili besifazane nabesilisa, futhi kungenzeka ukuthi kungenzeka ukuthi ukukhuluphala, okuboniswa ebuntwaneni, kuzokuhamba nawe kuze kube sekupheleni kokuphila.
Isisindo esiningi nokukhuluphala kunika ingane izinkinga eziningi. Akuyona nje ukuthi ingane ikhuluphazamisayo isongela ukukhula ngokukhula, isengumthombo oyinhloko wengozi yomshuwalense wengane, ibuye ihlobene ngqo nesifo sikashukela seBanga II, ikwandisa ingozi ye-coronary disease, ngokuvamile ikhuthaze ukucindezeleka kwamalungu, iphinde ihloniphe futhi ithinte ubudlelwane ontanga. Ngokwezinye izazi, imiphumela eyingozi kunazo zonke yokukhuluphala yizinkinga ezingokwengqondo nezenhlalo.
Ngakho-ke, uma uqaphela ukuthi isisindo somntwana wakho sidlula umkhuba wesikhathi sakhe, kufanele ucabange ngokuthatha izinyathelo zokulahlekelwa isisindo esingaphezu kwesisindo somntwana. Ngakho-ke, sanquma ukunikezela lesi sihloko embuzweni: ukuthi kushesha kangakanani ukulahlekelwa isisindo ezinganeni.
Njengoba ukukhuluphala kwabantu abadala, ukukhuluphala ezinganeni kukhishwa yizimbangela eziningi, kodwa okuyisisekelo kakhulu phakathi kwazo amandla okukhiqiza (ama-calories asetshenziswe ekudleni) nokuchitha (amakholori asetshenziselwa inqubo esemqoka yokusebenza komzimba nokusebenza ngokomzimba) ngomzimba. Ukukhuluphala kwezingane ngokuvamile kuvame futhi kubangelwa ukusebenzisana okuyinkimbinkimbi kwezimo ezingokwengqondo, ezokudla, ezomzimba nezokufa.
Uma kwenzeka ukuthi ngesikhathi sokuhlolwa kwengane yakho, udokotela wanquma ukuthi ukukhuluphala kwakungesiwo umphumela wezifo, kufanele ancoma ukuthi ukwelashwa kuyindlela eyinhloko yokwelashwa. Kanye nalokhu, ngencomo yokudla okunempilo efanele, kuzodingeka ukuthi uhlole ngokugcwele ingane esikhungweni sezokwelapha esifanele. Iphuzu elibalulekile lihlala lixoxisana nodokotela wezifo zakudala.
Empeleni, ukulahlekelwa isisindo ezinganeni akulula kakhulu, kepha kungenzeka.
Sinikeza izimiso eziyisisekelo zokudla kokulahlekelwa kwesisindo sezingane:
1) okuqukethwe okukodwa kwekhalori yokudla kwansuku zonke kufanele kunciphise ngo-20-50% (lokhu kungafinyelelwa ngokufaka inani elikhulu lokudla okuphansi kwekhalori);
2) inani lokudla lenyuke izikhathi eziyisi-5-6 ngosuku;
3) kodwa isidlo akufanele sibe ngemva kwamahora amathathu ngaphambi kokulala;
4) kubalulekile ukufundisa ingane ukuba idle ezingxenyeni ezincane;
5) ngeseluleko somsoco odingayo ukuchitha izinsuku zokulayishwa;
6) ukuze uzuze futhi uqhubeke nomphumela oyifunayo, kudingekile ukuba wenze umzimba wokuzivocavoca kanye nokudla nokuzifundisa ukuhola impilo esebenzayo.
Ukuphumula ngokushesha, sincoma imikhiqizo enjalo yokufaka ekudleni kwezingane:
- Imifino (i-courgettes, utamatisi, ukhukhamba, isitshalo seqanda, iklabishi, beet,);
- Izithelo ezine-sucrose encane;
- Butter (ngaphakathi kwesilinganiso);
- Amafutha emifino;
- Izinhlanzi ezincane namafutha;
- Imikhiqizo yobisi oluvuthayo: ushizi, ubisi, ubisi oluvuthayo, njll;
- isinkwa se Rye.
- Amaqanda;
ngesikhathi sokudla akukhuthazwa ukusetshenziswa:
- Inyama ebomvu, ama-pickle, ukudla okusemathinini;
- Ama-Sauces, izinongo;
- Ukhilimu, ukhilimu omuncu.
Emkhawulweni wokudla wezingane:
- Amazambane;
- Ushukela, uju. jam;
- Izithelo ezinhle;
- Imikhiqizo yemifino, irayisi, i-semolina;
- Amanani amafutha amaningi, inyama yesibindi.
Ukudla kwezingane nganoma yiliphi izinga lokukhuluphala kungenakulinganiswa nomthamo wokuphuza utshwala. Uma kungenjalo, kungaholela ekudambisweni komzimba okuphawulekayo, okunemiphumela engathandeki.
Esigabeni sokuqala sokudla, ingane ingase ikhononde ngendlala, kulokhu, ungangena emikhiqizweni yokudla engekho emzimbeni omkhulu ngesikhathi sokushintshwa kokudla. Kulesi simo, imifino eluhlaza (zucchini, iklabishi, ithanga, ukhukhamba,) noma amajikijolo (i-cranberry red currant noma i-cherry) izoba efanelekile.
Ukuze uhlangabezane nezidingo zomzimba wengane emaprotheni anganikeza izinhlanzi ezincane ezinamanzi amanhlanzi noma inyama ephekwe ngamafutha aphansi.
Ukuze kuvinjelwe ukukhuluphala kwengane, kubalulekile ukunciphisa kakhulu ukutholakala kwama-carbohydrate (ngokuyinhloko ufulawa nezitsha ezimnandi) ekudleni. Ngaphezu kwalokho, kunesibopho sokuhola indlela yokuphila esebenzayo futhi enamandla.
Umsebenzi womzimba .
Uma ingane yakho ilandela ukudla, kodwa umqondo wokuthi ungayinciphisa kanjani umzimba, idinga imiphumela esheshayo, sineluleka ukuba ufunde umzimba. Ukwenza uhlelo oluhlelekile lokuzivocavoca noma ukwenziwa komzimba okwandayo kwenza kube lula ukushisa amakholori amaningi, ukwandisa ukusetshenziswa kwamandla futhi uhlale kufomu elitholakalayo. Ucwaningo oluningi olunikezelwe ukukhuluphala kwengane lubonise ukuthi imisebenzi engokwemvelo ayiniki imiphumela ebonakalayo uma ingahlanganiswa nenye indlela yokungena, ngokwesibonelo, ngemfundo yokudla noma ngokuguqulwa kwezinkolelo zokuziphatha. Kodwa ungakhohlwa ukuthi ukufaneleka kuletha izinzuzo ezengeziwe zezempilo. Uma kwenzeka ukuthi ngisho namahlumela amafutha, kanye nesisindo somzimba wengane asishintshi emva kwemizuzu engu-50 yokuzivocavoca kwe-aerobic kathathu ngesonto, ukuqeqesha okunjalo kusiza ekuthuthukiseni ukucindezelwa kwegazi kanye namaphrofayela e-lipid wegazi. Into eyinhloko okufanele uyikhumbule ukuthi izingane akufanele neze zilambe futhi zidle amakholori amaningi kakhulu. Ukulahlekelwa isisindo kunoma yimuphi umzimba wengane ukucindezeleka okungabangela izifo ezengeziwe futhi kuthinte ukukhula.