John Myers
Ukutya okungenaswekile kusempilweni. Kodwa kutheni kunzima kangaka ukuxhathisa ukutya okuneswiti? Ngaba bubuthathaka besimilo okanye asinakuzinceda? Umnqweno weelekese ungaphakathi kuthi. Kwindalo, incasa emnandi luphawu lokuba into ayinayo ityhefu. Oku kwanceda ookhokho bethu ukuba bafumane ukutya. Kwakhona kwakunengqiqo kubo ukuba batye kangangoko kunokwenzeka ngenxa yokuba ukutya okunekhalori ephezulu kwakunqongophele. Oku kuthanda iilekese kusasaziwa nanamhlanje. Kodwa iswekile kudala ininzi. Kwaye imiphumo yokusetyenziswa kweswekile ephezulu ingaba yingozi - ukusuka ekutyebeni ukuya kwisifo sikashukela ukuya kumhlaza.
Iingcali zezondlo zicebisa ngamandla ukuba utye iswekile encinci. Kodwa ungayiyeka njani itshokolethi emva kwemini xa usandul 'ukufika kwi-slump yosuku? USilke Schwartau, intloko yesebe lezondlo kwiziko leengcebiso kubathengi baseHamburg, unika iingcebiso malunga nendlela yokunciphisa isixa seswekile ekutyeni kunye nokuba zeziphi ezinye iindlela zeswekile ezikhoyo.
Kukuphi ukutya okunokunciphisa iswekile eninzi?
USilke Schwartau: Ngezo ziqulethe iswekile efihliweyo. Ezi, umzekelo, imivalo ye-muesli, i-snacks, kunye neemveliso esele zenziwe. Kwimeko embi kakhulu, ukutya okuziinkozo kwasekuseni kubantwana kubandakanya ukuya kuma-40 ekhulwini iswekile. Kuyanceda ukujonga ulwazi lwesondlo ngasemva kwileyibhile. Umxholo weswekile uhlala udweliswe apho. Ungagcina kakhulu kule ndawo.
Kodwa neziselo ze-lemonade kunye ne-cola zinokuba ziibhombu zeswekile zokwenyani ezineetyhubhu zeswekile ezifikelela kwisixhenxe kwiglasi enye encinci. Ekubeni zingakugcwalisi kwaye zihlaziya, maxa wambi usela kakhulu, kwaye ukuya kuthi ga ngoku iswekile eninzi ingena esiswini sakho.
Athetha ukuthini kanye amabango athi "ayinaswekile" kwaye "akukho swekile eyongeziweyo"?
Schwartau: Amagama athi “iswekile engenaswekile” kunye “neswekile encinci” alawulwa ngokusemthethweni. Ibango elithi "i-sugar-free" livunyelwe kuphela ukuba akukho ngaphezu kwe-0.5 grams yeswekile nge-100 grams okanye i-100 milliliters yemveliso equlethwe. Ngelishwa, olu bizo lusenokusetyenziswa kwintengiso ukuya kuthi ga kulo mda.
Xa ukutya kubhengezwa njengokuthi "akukho swekile eyongeziweyo", akufuneki iqulethe iswekile yetafile okanye ifake ishukela elula okanye ephindwe kabini njenge-dextrose okanye i-fructose okanye nayiphi na into yokutya esetyenziselwa iimpawu zayo zobumnandi.
Ngaba kufuneka ndenze ngaphandle kwesidlo sakusasa esimnandi?
Schwartau: Hayi, oko akuyomfuneko. Nge-muesli, umzekelo, kukho iindidi ezahlukeneyo, ezifana nezo zineswekile encinci okanye engenazo. Kodwa unokudibanisa i-muesli yakho okanye ungeze i-oatmeal kwi-muesli ethengiweyo kwaye uyityebise ngamajikijolo. Yitya nje i-jam encinci kwaye mhlawumbi uthathe i-quark. Kungumbandela nje wokunciphisa okanye ukuhlambulula izinto ezineswekile eninzi ekutyeni.
Zeziphi ezinye iindlela endingazisebenzisa ukwenza ikofu yam okanye iti ibeswiti?
Schwartau: Ngexesha elide, kuya kuba ngcono ukuqhela ukusela ikofu kunye neti ngaphandle kweswekile. Ngalo lonke ixesha thatha kancinci kancinci. I-dash yobisi inokunceda, kuba ikofu enobisi incasa kunokuba mnandi. Kodwa yonke loo nto ingumkhwa. Ukuba sele uneengxaki ze-metabolic ezifana nesifo seswekile, kufuneka usebenzise i-sweeteners okanye into efanayo.
Ngaba zimbalwa iilekese “ezimbi”?
Schwartau: Ukuba ujonga uluhlu lwezithako, kukho ezimbalwa, ezifana netshokholethi emnyama kakhulu okanye iibhiskithi ezinoziinkozo ezininzi kunye neswekile encinci. Ngamanye amaxesha kunzima ukufumana indlela yokuvavanya iswekile kwiimveliso. Itshekhi yesibane sendlela evela kwiziko lengcebiso kubathengi inganceda, umzekelo. Ukuba ngaphezulu kwe-22.5 grams yeswekile (nge-100 grams) yongezwa, ngoko ke isibane esicingelwayo siya kuba bomvu, kuba kuninzi kakhulu.
Ndingatya ntoni xa ndiba ne cravings?
Schwartau: Kubalulekile ukuba ube nento ephilileyo nawe xa uwela kuloo mngxuma wendlala. Itshokholethi ngokuqinisekileyo i-snack efanelekileyo kuba ifumaneka kwi-kiosk okanye sele ifikeleleke ngokulula kwidrowa.
Kodwa kufuneka uzilungiselele ezinye iindlela ezingenashukela: umzekelo, thatha isitya esincinci se-quark uye eofisini, ube ne-crispbread kunye nawe ukuba udibanise, okanye uthathe i-carrot wedges, i-cucumber slices, okanye i-apile kwibhokisi yesidlo sasemini kunye nawe. Amantongomane nawo ayindlela efanelekileyo yeelekese, ikakhulu aqulethe amafutha anempilo, kodwa ngelishwa neekhalori ezininzi. Kodwa umxube omncinci womzila unokwenzeka.
Ndingakwazi njani ukutya iswekile encinci?
Schwartau: Musa ukuyeka ukusuka kwenye imini ukuya kolandelayo. Ingqondo yethu ayikuthandi ukwalelwa. Ingqondo ifuna ukuvuzwa. Ukuba itshokholethi ngumvuzo, kufuneka sizame ukuyibuyisela ngenye into. Nabani na oye wahamba iintsuku ezintathu ngaphandle kweelekese wayenokuziphatha ngokutyelela kwi-sauna njengomvuzo, umzekelo. Kwaye akunyanzelekanga ukuba uyeke ngokupheleleyo ukuba impilo yakho ayifuni.
