John Myers
Intshayelelo: Ukubaluleka kokwazi ukuba kukuphi ukutya okufuneka sikuphephe
Ukugcina ukutya okunempilo kunye nokulinganisela kubalulekile kwimpilo yethu yonke. Nangona kunjalo, ngenxa yokhetho oluninzi olukhoyo kuthi, kunokuba nzima ukwenza ukhetho olufanelekileyo. Ukwazi ukuba kukuphi ukutya okufuneka sikuphephe kubaluleke njengokwazi ukuba zeziphi na ekufuneka sizibandakanye ekutyeni kwethu. Ukutya okuthile kunokuba nemiphumo eyingozi kwimpilo yethu, njengokufak’ isandla kwizifo ezingapheliyo nokutyeba ngokugqithiseleyo. Ngokukuphaphela oko sikutyayo size sikuphephe ukutya okungenampilo, sinokuyiphucula impilo yethu size sithintele iingxaki ezininzi zempilo.
I-Sugar Refined: I-Culprit efihliweyo kwiZininzi zokutya
Iswekile esulungekisiweyo luhlobo lwekhabhohayidrethi edla ngokufunyanwa kukutya okuninzi okucutshungulweyo, kubandakanywa iilekese, isoda, kunye nezinto ezibhakiweyo. Ukutya iswekile esulungekisiweyo kakhulu kunokukhokelela kwiingxaki ezininzi zempilo, ezifana nesifo seswekile, ukutyeba, nesifo sentliziyo. Isenokubangela i-spikes kumanqanaba eswekile yegazi, nto leyo inokukhokelela kukuphazamiseka kwamandla kunye nokutshintsha kweemvakalelo. Ukuphepha iswekile esulungekisiweyo, kungcono ukhethe ukutya okupheleleyo okufana neziqhamo, imifuno, kunye neenkozo endaweni yokutya okucutshungulweyo.
Amafutha eTrans: Iimpembelelo ezinobungozi zokutya okucutshungulweyo
Amafutha eTrans luhlobo lwamafutha adla ngokufumaneka ekutyeni okucutshungulweyo okufana nemargarine, ukutya okukhawulezayo, kunye nokutya okuneshwamshwam. Ukutya i-trans fat kunokunyusa umngcipheko wesifo senhliziyo, isifo sohlangothi, kunye nezinye iingxaki zempilo. Kubalulekile ukufunda iileyibhile zokutya kwaye ugweme ukutya okuqulethe amafutha e-trans. Endaweni yoko, khetha amafutha asempilweni afana nalawo afumaneka kwiindongomane, kwiimbewu, nakwiavokhado.
I-High-Fructose Corn Syrup: I-Sweetener yokuSwilisa icace
I-high-fructose corn syrup luhlobo lwe-sweetener edla ngokufunyanwa ekutyeni okucutshungulwayo njengesoda, i-candy, kunye nempahla ebhakiweyo. Ukutya isiraphu yengqolowa ene-fructose eninzi kunokunyusa umngcipheko wokutyeba, isifo seswekile, kunye nezinye iingxaki zempilo. Ukuze ugweme isiraphu yengqolowa ephezulu ye-fructose, kungcono ukhethe ukutya okupheleleyo njengeziqhamo kunye nemifuno endaweni yokutya okucutshungulwayo.
Isodium: Isithako esiSneaky esinokunyusa uxinzelelo lwegazi
I-sodium iyiminerali ebalulekileyo kwimpilo yethu, kodwa ukutya kakhulu kunokukhokelela kuxinzelelo lwegazi kunye nezinye iingxaki zempilo. Isodium iqhele ukufunyanwa kukutya okucutshungulweyo okunje ngeesuphu ezinkonkxiweyo, izidlo ezikhenkcezisiweyo, kunye nokutya okutyiwayo. Kubalulekile ukufunda iilebhile zokutya kwaye ukhethe iinketho ze-sodium ephantsi xa kunokwenzeka. Kunokuba usebenzise ityuwa ekungcamleni ukutya, zama ukusebenzisa imifuno neziqholo.
I-Artificial Sweeteners: Imingcipheko yeeSugar Substitutes
Izimuncumuncu ezenziweyo, ezifana ne-aspartame kunye ne-sucralose, zithatha indawo yeswekile edla ngokufumaneka kwisoda yokutya, itshungama engenaswekile, kunye nezinye iimveliso. Ngelixa zingenazo iikhalori, ukutya okuninzi okumnandi okunokwenziwa kunokukhokelela kwiingxaki zempilo ezinjengeentloko, imiba yokugaya ukutya, kunye nomhlaza. Ukunqanda izimuncumuncu ezenziweyo, kungcono ukhethe ukutya okupheleleyo okufana neziqhamo nemifuno endaweni yokutya okugayiweyo.
Iinyama ezicutshungulwayo: Iingozi zeMpilo zeZigcini
Ukutya okucutshungulwayo, okufana nezinja ezishushu, i-bacon, kunye ne-deli inyama, zihlala ziphezulu kwi-sodium kwaye ziqulethe izigcini ezifana ne-nitrate kunye ne-nitrites. Ukutya inyama eninzi egayiweyo kunokwandisa ingozi yomhlaza, isifo sentliziyo nezinye iingxaki zempilo. Ukuthintela inyama ecoliweyo, kungcono ukhethe inyama ebhityileyo njengenkukhu, iturkey kunye nentlanzi endaweni yoko.
Izongezo zokutya: Iikhemikhali ezinobungozi kukutya okupakishweyo
Izongezo zokutya ziikhemikhali ezigalelwa ekutyeni okupakishiweyo ukuze kuphuculwe incasa, umbala, nobomi beshelufu. Ezi khemikhali zinokuba nemiphumo eyingozi kwimpilo yethu, njengokubangela ukungezwani komzimba kunye negalelo kwizifo ezingapheliyo. Ukuphepha izongezo zokutya, kungcono ukhethe ukutya okupheleleyo okufana neziqhamo, imifuno, kunye nokutya okuziinkozo endaweni yokutya okugayiweyo. Xa uthenga ukutya okupakishiweyo, funda iilebhile ngononophelo kwaye uphephe iimveliso ezinezongezo ongazaziyo.
Ukuqukumbela, ukwazi ukuba kukuphi ukutya okufuneka sikuphephe kubalulekile ekugcineni ukutya okunempilo nokulungeleleneyo. Ngokukuphaphela oko sikutyayo size sikuphephe ukutya okungenampilo, sinokuyiphucula impilo yethu size sithintele iingxaki ezininzi zempilo. Endaweni yoko, khetha ukutya okugcwele njengeziqhamo, imifuno, ukutya okuziinkozo, kunye nenyama ebhityileyo ukuze uphembelele umzimba wakho ngezondlo ezibalulekileyo.
