Obunye bobubi obukhulu bekhulu lama-XNUMX ukukhuluphala ngokweqile. Ngokuqondile, ukukhuluphala kwengane kuyinkinga yezempilo yomphakathi ebakhathaza kakhulu bonke ababhekele ezempilo emhlabeni wonke.
Yize ukukhuluphala kwengane kuhlotshaniswa namazwe athuthukile kakhulu, kuyinkinga yomhlaba wonke. Iya ngokuya ithinta amazwe asathuthuka, ikakhulukazi ezindaweni ezisemadolobheni.
Ukukhuluphala ebuntwaneni kukunika ithuba eliphakeme lokuhlala ukhuluphele ube mdala. Lokhu kusho ukuthi kunengozi ebalulekile yezifo ezinjengesifo sikashukela, umfutho wegazi ophakeme noma izinkinga zenhliziyo ngaphambili.
Lolu daba luyakhathaza kakhulu ukuthi i-WHO inekhomishini yokuqeda ukukhuluphala kwezingane, okwathi ngo-2016 yakhipha i- umbiko maqondana nalokhu, ngemigqa eyisisekelo yokusebenza ukuzama ukuqeda le nkinga enkulu.
Ziyini izimbangela?
Ukwanda kwezibalo zokukhuluphala kwengane emhlabeni wonke kubangelwe, ikakhulukazi, yizinguquko zomphakathi esibhekene nazo.
Ngakolunye uhlangothi, siguqula ukudla okunempilo kakhulu kweMedithera ngokudla okunempilo okuncane kakhulu.
Lokhu kudla kuqukethe ukudla okuphathelene ne-hypercaloric, okunamafutha amaningi noshukela, kepha kubi kakhulu kwizakhamzimba ezibalulekile, njengamavithamini noma amaminerali. Ukudla okusheshayo okudumile noma ukudla okungenamsoco.
Ezimweni eziningi, amaqebelengwane noma ukudla okulula kwezimboni kusetshenziswa njengokudla okulula noma phakathi nentsasa yokuyisa esikoleni esikhundleni sezithelo noma isemishi, ngoba zikhululekile futhi zilula ezinganeni zethu.
Ukungabi nesikhathi noma amanani aphansi kusho ukuthi ukudla okuphekiwe noma amaketanga okudla okusheshayo athole isisindo uma kuqhathaniswa nokudla kwendabuko.
Ngakolunye uhlangothi, sivivinya umzimba kancane kancane. Izingane, ikakhulukazi, zinemisebenzi eminingi yokuzilibazisa ehlezi ngokuphelele futhi ziba umlutha wobuchwepheshe obusha.
Ngakho-ke ngemuva kwawo wonke amahora abachitha esikoleni nasemisebenzini yangaphandle, ezikhathini eziningi, esikhundleni sokuyodlala epaki, bahlala ekhaya babukele i-TV noma badlale noma yimuphi umdlalo wevidiyo.
Kungalungiswa?
I-WHO yeluleka izenzo ezingeni likahulumeni ukuzama ukunqanda inkinga.
Phakathi kwazo zonke izincomo ezenza kohulumeni zifaka phakathi Izenzo ezisukela ekukhuthazeni ukuncelisa ibele ekulawuleni ukudla okunikezwa kuzilungiselelo zesikole. Futhi incoma ngisho nentela yemikhiqizo yeziphuzo ezithile.
Futhi ekhaya, kukhona esingakwenza?
Yebo kunjalo! Umsebenzi wokuba izingane zethu zidle kahle kuhlale kukithi, abazali bazo.
Kubaluleke kakhulu ukuthi sifundise izingane zethu ngemikhuba enempilo. Hhayi kuphela ngokuya nge- ukondlaFuthi maqondana nokubakhuthaza ukuthi bakhuthale, ukugwema impilo yokuhlala phansi yisixhumanisi esisodwa esisezingeni.
Ukudla
Ukudla ukudla okungu-5 ngosuku kubalulekile ukugcina ushukela wegazi namazinga e-insulin azinzile. Ukudla okuyisisekelo okuthathu kanye nokudla okulula okumbili.
Musa ukweqa isidlo sasekuseni. Kuyisidlo esibaluleke kakhulu sosuku ezinganeni zethu futhi. Ukuqala usuku ngesidlo sasekuseni esihle sezithelo, ubisi kanye nama-carbohydrate kuqinisekisa ukuthi unamandla owadingayo ukubhekana nokusa okunzima esikoleni.
Maphakathi no-ekuseni nangokudla okulula kwezithelo noma isemishi elinesinkwa esijwayelekile(Isinkwa esisikiwe sinoshukela omningi kakhulu kunalokho okubonakala) kuphelele ukugcina lelo zinga lamandla abalidingayo.
Uma izingane zethu zidla ekhaya, ungasebenzisi kabi ipasta noma ilayisi. Yize kungukudla abantu abakuthanda kakhulu, akufanele kube ukuphela kwendlela. Imidumba, imifino kanye nokudla "kwezipuni" kubalulekile.
Izingane kufanele zidle isidlo sakusihlwa. Kodwa akuyona yonke into ehamba. Ukudla kwakusihlwa yisikhathi esihle sokubanikeza isobho noma okhilimu bemifino abazenzele bona, inhlanzi, amaqanda ...
Ukulungisa kanjani ukudla
Zama ukufaka i-grill, umusi noma ukose ujusi wayo. Gwema ukuthosa noma ukushaya. Yize besikhipha ezinkingeni eziningi, kungcono ukubathatha ngezikhathi ezithile.
Uma behlala egumbini lokudlela lesikole cela imenyu yamasonto onke. Qaphela ukuthi lokho abakudlayo kulungele iminyaka yabo bese uzama ukuqedela ukudla ngemikhiqizo enikezwa okuncane, njengezinhlanzi, ngesikhathi sokudla noma ngezimpelasonto.
Qiniseka ukuthi okusanhlamvu okunikezayo kuphelele futhi ungabanikeza amantongomane, njengama-hazelnut, ama-walnuts noma ama-alimondi ngamanani amancane. Ziwumthombo omuhle we-Omegas 3 no-6. Ngamanani amancane azikwenzi ukhuluphale futhi umnikelo wama-fatty acids obalulekile uzuzisa kakhulu.
Gwema amafutha we-trans noma "amabi" atholakala ekudleni okulula nasekudleni okusheshayo.
Iyancipha i- inani ushukela, gwema iziphuzo ezinoshukela noma ezinekhabhoni.
Imikhuba yethebula
Yenzani ukudla njengomndeni, ngobuchwepheshe kude ngangokunokwenzeka. Akukho ukubukela i-TV ngenkathi udla noma ubheka umakhalekhukhwini wakho ngaso sonke isikhathi. Kungcono ukukhuluma futhi usitshele konke okwenzekile ngosuku.
Bachazele ngokubaluleka kokudla okufanele. Kubalulekile ukuthi bafunde ukufaka okunye kokudla okungenampilo esikhundleni sokudla okunempilo. Ukunqoba isilingo yinto thina bantu abadala okufanele siyifundise.
Lungisa izingxenye ngezidingo zedina ngalinye.
Bavumele bazitike ngezikhathi ezithile. Akukona ukwenqabela ngokuphelele ama-trinket noma i-pizza, kubenza babe yinto ethile engajwayelekile.
Ukuzivocavoca
I-WHO icacile kulokhu. Ncoma ukuthi izingane zikhuthale futhi zenze ukuzivocavoca nsuku zonke.
Awudingi ukubabhalisela ukuzivocavoca umzimba. Ukuya esikoleni ngezinyawo, ukukhuphuka izitebhisi noma ukuya epaki ngemuva kwesikole yimisebenzi ezobagcina bekhuthele futhi benempilo enhle.
Uma sebekhulile bangenza imisebenzi ethile ehleliwe yomzimba. Eminye imidlalo, umdanso noma yimuphi umsebenzi obenza bashukumise futhi baqonde ukuzivocavoca umzimba njengengxenye yempilo yabo.
Nciphisa imisebenzi yokuzilibazisa ngangokunokwenzeka. Ukududuzwa kwamageyimu, ithelevishini noma i-inthanethi ngamanani amancane.
Futhi khumbula, uyisibonelo esihle kunazo zonke ezinganeni zakho.
Yenza umndeni wakho umndeni okhuthele. Thola isikhathi sokuvakasha komndeni noma nibambe iqhaza emidlalweni noma ekusebenzeni ndawonye, ekhaya noma ngaphandle.