Ukukhetha Ukudla Okunempilo

NAKUBA namuhla odokotela beqeqeshelwa ukwelapha izifo, omunye udokotela wathi: “Ngokuyinqaba, impilo ayiwona umkhakha wethu. Impilo iwumthwalo wemfanelo womuntu ngamunye.”

UJoe, okukhulunywe ngaye esihlokweni esandulelayo, wawamukela lomthwalo wemfanelo ngemva kokuhlinzwa umthambo wenhliziyo owawuvaleke ngcí. Wenza izinguquko ezazidingeka endleleni yakhe yokudla futhi wathola izinzuzo ezinhle kakhulu. “Isimo semithambo yakho yenhliziyo sesithuthukile Joe,” kusho udokotela wakhe ngenjabulo. “Indlela yakho yokudla oye wayilandela iyasebenza.”

Hlobo luni lwezinguquko esingalwenza ekudleni esikudlayo? Singayinakekela kanjani impilo yethu futhi sidle ngendlela engase iyithuthukise?

Isisekelo Sokudla Okunempilo

Isisekelo sokudla okunempilo simane siwukukhetha kahle phakathi kokudla okukhona. Ukuze usize ekukhetheni ukudla okunempilo, uMnyango Wezolimo wase-United States utusa ukusetshenziswa kweshadi lesiqondiso sokudla elingunxantathu elinezinhla ezine.—Bheka ishadi ekhasini 12.

Ekugcineni kwaleli shadi elingunxantathu kunama-carbohydrate ayinkimbinkimbi, ahlanganisa ukudla okusanhlamvu, njengesinkwa, ilayisi ne-pasta. Lokhu kudla kuyisisekelo sokudla okunempilo. Ohlwini lwesibili kunezingxenye ezimbili ezilinganayo; enye eyemifino kanti enye eyezithelo. Lokhu kudla nakho kungama-carbohydrate ayinkimbinkimbi. Ingxenye enkulu yokudla okudla nsuku zonke kufanele uyikhethe kulezi zinhlobo zokudla ezintathu.

Uhlu lwesithathu lunezingxenye ezimbili ezincane. Enye ingxenye inokudla okunjengobisi, i-yogurt noshizi; kanti enye ihlanganisa inyama ebomvu, inyama yenkukhu, inhlanzi, ubhontshisi owomile, amaqanda namantongomane.a Kufanele kudliwe izilinganiso ezifanele zalezi zinhlobo zokudla. Ngani? Ngoba eziningi zalezi zinhlobo zokudla zine-cholesterol eningi namafutha anqumayo, okungandisa ingozi yesifo semithambo yenhliziyo nomdlavuza.

Ekugcineni, phezulu kuleli shadi elingunxantathu kunengxenyana ehlanganisa amafutha namaswidi. Lokhu kudla kunikeza izakhi ezinomsoco ezimbalwa kakhulu futhi kufanele kudliwe kancane. Ukudla okuningi kufanele kukhethwe engxenyeni ephansi kuleli shadi elingunxantathu bese kukhethwa okuncane phezulu.

Esikhundleni sokugxila ohlotsheni olulodwa lokudla engxenyeni ngayinye engasekugcineni kuleli shadi elingunxantathu, kuwukuhlakanipha ukuzama izinhlobonhlobo zokudla ezikulezo zingxenye. Lokhu kungenxa yokuthi ukudla ngakunye kunenhlanganisela yezakhi ezihlukahlukene kanye ne-fiber. Ngokwesibonelo, eminye imifino nezithelo iyimithombo emihle kavithamini A no-C, kuyilapho eminye ine-folic acid, i-calcium nokusansimbi okuningi.

Akumangalisi ukuthi kuyanda ukuguqukela ekudleni imifino. “Ukwaziswa okuningi kuthi abantu abadla imifino mancane amathuba okuba bakhuluphale, . . . baqunjelwe, baphathwe umdlavuza wamaphaphu, futhi babe imilutha yotshwala,” kusho isazi sokudla uJohanna Dwyer kuyi-FDA Consumer. Futhi, ngokuphambene nalokho abanye abangase bakukholelwe, ngokuhlela kahle nangokucophelela, ngisho nokunciphisa ukudla inyama “kungakunikeza izakhi ezituswa yi-Recommended Dietary Allowances,” ngokweziqondiso zokudla zango-1995.

Isici esibalulekile kuwo wonke umuntu ukuthi ahlale edla amafutha anesilinganiso sama-kilojoule esingaphansi kwamaphesenti angu-30 namafutha anqumayo angaphansi kwamaphesenti ayishumi. Ungakwenza lokhu ngaphandle kokuphendukela ekudleni imifino kuphela nangaphandle kokuzincisha injabulo yokudla. Kanjani?

Isihluthulelo Esibalulekile

“Ukushintsha ukudla kuyisihluthulelo,” kusho uDkt. Peter O. Kwiterovich, waseJohns Hopkins University School of Medicine. “Yidla ukudla okunamafutha amancane, okunamafutha anqumayo amancane nokune-cholesterol encane esikhundleni sokudla okunamafutha amaningi.” Yidla uwoyela wemifino ne-margarine ethambile esikhundleni samafutha ezilwane, ukudla okubhakiwe, noma i-ghee—ibhotela elingenawo amafutha amaningi elivame ukusetshenziswa eNdiya. Gwema ukusebenzisa uwoyela wemifino onjengowesundu nowoyela kakhukhunathi, onamafutha anqumayo amaningi. Futhi kunciphise kakhulu ukudla imikhiqizo ebhakiwe ethengwayo—ama-doughnut, amakhekhe nophaya—njengoba ngokuvamile inamafutha anqumayo.

Ngaphezu kwalokho, esikhundleni sobisi olungakhishiwe ukhilimu phuza ubisi olukhishwe ukhilimu noma olunamafutha amancane (iphesenti elilodwa), esikhundleni sebhotela yidla i-margarine, futhi esikhundleni sikashizi ovamile yidla ushizi onamafutha amancane. Futhi, esikhundleni sika-ayisikhilimu, phuza i-ice milk, udle i-sherbet, noma i-yogurt eqandisiwe engenawo amafutha amaningi. Enye indlela yokunciphisa i-cholesterol ekudleni kwakho iwukudla isikhupha seqanda esisodwa noma ezimbili ngesonto; sebenzisa ingxenye yeqanda emhlophe noma okunye esikhundleni seqanda ekuphekeni nasekubhakeni.

Inyama ebomvu ibalwe engxenyeni eyodwa kuleli Shadi Lesiqondiso Sokudla Elingunxantathu kanye nenyama yenkukhu nenhlanzi. Nokho, inhlanzi, inkukhu negalikuni ngokuvamile kunamafutha amancane kunenyama yenkomo, eyemvu noma eyengulube, kuye ngokuthi isikwe kanjani nokuthi iphekwe ngayiphi indlela. Ama-hamburger avamile, ama-hot dog, ubhekeni namasoseshi ngokuvamile kunamafutha anqumayo amaningi. Izazi zokudla eziningi zitusa ukunciphisa isilinganiso senyama ebomvu, inhlanzi nenyama yenkukhu ngosuku kungabi ngaphezu kwamagremu angu-170. Nakuba inyama yezitho zangaphakathi, njengesibindi, ingase ibe nenzuzo empilweni, kufanele kukhunjulwe ukuthi ine-cholesterol eningi.

Ngaphambi kokuba badle ukudla okuvamile, abantu abaningi badla ukudla okulula ngokuvamile okuba izingcezwana zamazambane athosiwe, amantongomane, ama-cashew, amakhekhe, uswidi, njalonjalo. Labo abakuqaphelayo ukubaluleka kokudla okunempilo esikhundleni salokhu bayodla ukudla okulula okunamafutha amancane okuhlanganisa i-popcorn eyenziwe ekhaya engafakiwe ibhotela noma usawoti, izithelo, nemifino eluhlaza njengezaqathe, i-celery ne-broccoli.

Ukulinganisela Ama-kilojoule

Lapho udla kakhulu ukudla okunama-carbohydrate ayinkimbinkimbi esikhundleni sokudla okunamafutha amaningi, kunezinzuzo ezinhle. Ungase wehlise nesisindo uma unesisindo esingaphezulu kwesifanele. Lapho udla kakhulu ukudla okusanhlamvu, imifino nobhontshisi esikhundleni senyama, kulapho uyoba namafutha amancane emzimbeni wakho.

URosa, okukhulunywe ngaye esihlokweni sesibili, wayefuna ukwehlisa amakhilogremu angu-25 ngonyaka. Ukuze ehlise ikhilogremu elilodwa, kumelwe adle ama-kilojoule angu-32 300 ngaphansi kwalawo adingwa umzimba wakhe. Lokhu angakwenza ngokudla kancane noma ngokuvivinya umzimba ngokwengeziwe. URosa wanquma ukukwenza kokubili. Wehlisa isilinganiso sama-kilojoule ayewadla nsuku zonke ngo-1250. Futhi waqala ukuhamba amakhilomitha angaba ngu-32 ngesonto, ngaleyo ndlela esebenzisa ama-kilojoule angaba ngu-6300. Ngokunamathela kuleli cebo, uye wakwazi ukwehlisa ingxenye yekhilogremu ngesonto.

Lapho Udla Ezindaweni Zokudlela

Izindawo zokudla osekuphekiwe seziyathandwa. Kodwa kudingeka isixwayiso ngoba ukudla okutholakala kuzo ngokuvamile kunamafutha anqumayo amaningi nama-kilojoule. Ngokwesibonelo, i-hamburger enkulu noma enamaqatha enyama amabili inama-kilojoule aphakathi kwangu-2200 nangu-4100—amaningi enziwe ngamafutha. Ngokuvamile, ukudla osekuphekiwe kuyathoswa noma kufakwe ushizi onamafutha, noma okuthile okuthelwa phezulu. Ukudla ukudla okunjalo ngokunokwenzeka kuyoba ingozi empilweni yakho.

Uma uhlala ezweni lapho izindawo zokudla osekuphekiwe ziphaka ukudla okuningi kakhulu, kudingeka ukuqaphele ukudla okudlayo. Uma ungakudli konke, ungase ucele ukuba uye nakho ekhaya okusele. Abanye abantu abakuqaphelayo ukudla abakudlayo bathenga kuphela ukudla okulula, ngokuvamile okuba kuncane kunokudla okuvamile. Eminye imibhangqwana ithenga ipuleti elilodwa bese ilihlanganyela, bese inezela ngesaladi. Ngokuhlakanipha, uyoziqaphela izindawo zokudla osekuphekiwe ezithengisa ukudla okuningi ngemali efanayo. Lezi zindawo zingakulinga ukuba udle kakhulu!

Ukudla Okunempilo Kubo Bonke

Nakuba amazwe aseNtshonalanga elwa nokukhuluphala futhi abantu bakhona behlinzwa ngokuxhumelela imithambo, belashwa ngamakhemikhali, ngokukhishwa kwemisebe futhi bethola ukwelashwa okumba eqolo, abantu abaningi abanakho ukudla okubondlayo okwanele noma baze babulawe indlala. Nokho, ezweni elisha likaNkulunkulu elithenjisiwe, izinkinga zokudla nokondleka ziyoba ngezesikhathi esidlule. IBhayibheli liyathembisa: “Kuyakuba-khona inala kakolweni ezweni esiqongweni sezintaba.” (IHubo 72:16) Khona-ke isintu siyokwazi ukujabulela inala yokudla ngendlela ezuzisayo, njengoba neBhayibheli lisiqinisekisa: “Abakhé khona abayikusho ukuthi: Ngiyagula.”—Isaya 33:24.

Leso sikhathi sempilo ephelele siseduze. Okwamanje, singazama ukulondoloza isilinganiso sempilo enhle ngokukhetha ukudla okunempilo ezinhlotsheni zokudla ezikhona.

[Umbhalo waphansi]

[Ibhokisi/Izithombe ekhasini 12]

Ishadi Lesiqondiso Sokudla Elingunxantathu

Khetha ngokuhlakanipha ukudla okwengeziwe okusekugcineni kuleli Shadi Lesiqondiso Sokudla Elingunxantathu

Amafutha, uwoyela namaswidi

Kusebenzise ngokulinganisela

Ubisi, i-yogurt nezinhlobonhlobo zikashizi Inyama ebomvu, inyama yenkukhu, inhlanzi,

Izilinganiso ezimbili kuya kwezintathu ngosuku ubhontshisi owomile, amaqanda nezinhlobonhlobo zamantongomane

Izilinganiso ezimbili kuya kwezintathu ngosuku

Izinhlobonhlobo zemifino Izinhlobonhlobo zezithelo

Izilinganiso ezintathu kuya kwezinhlanu ngosuku Izilinganiso ezimbili kuya kwezine ngosuku

Isinkwa, ukudla okusanhlamvu, ilayisi nezinhlobonhlobo ze-pasta

Izilinganiso eziyisithupha kuya kweziyishumi nanye ngosuku

Source: U.S. Department of Agriculture,

U.S. Department of Health and Human Services