Ukudla Okufanele Ngokumangalisayo Ukudla

Udinga ukulahlekelwa ngamakhilogremu? Ingabe ukuzincisha ukudla kuyinkinga kuwe?

Ukuze ulahlekelwe isisindo, kufanele uminyanise ukudla okunganambithisiseki futhi uphathwe yindlala. Ingabe lowo umbono wakho? Akufanele ngempela kube sekhanda lakho. Ngokugxila kwikhwalithi esikhundleni sobuningi, ungenza ukudla kwakho kube mnandi ekunciphiseni isisindo futhi kuqhubekele phambili ingqondo yakho. Ukudla ukudla okunempilo, okunomsoco (kanye nekhalori ephezulu) kungakusiza ukuthi usuthe ngokuncane.

Ukudla okuningi okuphikisana nokudla ukudla empeleni okukusiza ukuthi ufinyelele izinhloso zakho. Nakhu ukudla okuyisishiyagalombili ongakwazi nje ukufeza imigomo yakho yokulahlekelwa isisindo, kodwa futhi ukukulahle ngokuhle. Lokhu akusebenzi emikhiqizweni yobisi njalo. Ucwaningo lwakamuva olwanyatheliswa kuyi-American Journal of Nutrition luthole ukuthi abesifazane abangaphezu kuka-18,000 abadla inani elikhulu lemikhiqizo yobisi olunamafutha amaningi babenengozi ephansi yokukhuluphala kunabanye abantu.

Yini engalungile ngobisi olunamafutha?

Ukukhipha ubisi kususa amanye ama-fatty acids abalulekile. Le asidi enamafutha abalulekile iyisithako esifanayo esikusiza ukuthi ugcwale ngokushesha futhi uhlale ugcwele isikhathi eside uma udla ukudla okunamafutha ikakhulukazi. Olunye ucwaningo luye lwabonisa ukuthi uma unciphisa amafutha ekudleni kwakho, athathelwa indawo ushukela kanye nama-carbohydrate acwengisisiwe, okwenza impilo yakho yonke ibe nzima nakakhulu.

Ngamafuphi, yidla izinhlobonhlobo zemikhiqizo yobisi futhi ungakhathazeki ngenani lamafutha.

Nciphisa inani lika-ayisikhilimu onoshukela futhi uthenge iyogathi engenalutho ngaphandle koshukela owengeziwe, ovame ukwakheka kuma-flavour nezithelo. Ngaphezu kwamafutha anempilo, ibhotela lamantongomane linamaprotheni amaningi kanye ne-fiber. Ibhotela lamantongomane liqukethe amagremu angu-8 wamaprotheni kanye namagremu angu-2 wefayibha yokudla kuzipuni ezingu-2.

Ucwaningo lwaseHarvard School of Public Health lwathola ukuthi ukudla amantongomane njalo kunciphisa ingozi yokukhuluphala nokukhuluphala kwabesifazane abangaphezu kuka-51,000. Ngokocwaningo olufanayo olwanyatheliswa kuyi-Journal of Nutrition, kwakungekho umehluko omncane ngesisindo phakathi kwalabo abalandela ukudla okuvamile nalabo abalandela ukudla okunamantongomane. Ngamanye amazwi, amantongomane namantongomane anamathiselwe kunganezelwa ekudleni okunempilo kokunciphisa isisindo. Yidla ibhotela lamantongomane phakathi kokudla ukuze ulawule ukudla kwakho. Amantongomane e-cashew kanye nebhotela lamantongomane angama-calorie angu-200 ayasuthisa futhi anelisa kakhulu kunama-crackers nama-pretzels angama-calorie angu-200, isibonelo.

Ithiphu: Ungasebenzisi i-skim milk powder. Okuxakayo ukuthi iqukethe ama-calories amaningi, ushukela, i-sodium, nama-preservatives kunebhotela lamantongomane elivamile.

Thenga elinamantongomane kanye nosawoti omncane ohlwini lwezithako ukuze udle okusanhlamvu, izithelo nemifino. Ama-apula afakwe ebhotela le-alimondi anambitheka ngendlela eyisimanga.

Kanjalo ne-pasta inenkomba kashukela ephansi ngokumangalisayo, ekala izinga likashukela egazini lenyuka lisuka ku-0 liye ku-100. Lapho inani liphansi, lithatha isikhathi eside ukugayeka kanye nomthombo kaphethiloli uzinze ngokwengeziwe ukuze ulondoloze amazinga wamandla. I-pasta egcwele okusanhlamvu isuka kunkomba engama-32 kuya ku-37 (cishe ingxenye yesinkwa esimhlophe), kanye ne-pasta emhlophe emaphakathi maphakathi nawo-40s, ephansi kakhulu kunezingcezu zesinkwa esimhlophe. Ngaphezu kwalokho, i-pasta idliwa ngokwesiko ngezithako ezinempilo njengezinhlanzi nemifino, namafutha omnqumo, ngakho-ke ngisho nabantu abanesisindo esilinganiselwe akufanele beqe i-pasta enempilo neminye imikhiqizo ye-pasta.

Ithiphu yochwepheshe: Sebenzisa imikhiqizo yokusanhlamvu, ungeze imifino kabili, futhi ugweme amasoso ashibhile anokhilimu. Amaqanda, anothe ngamaprotheni eqophelo eliphezulu, amafutha anempilo, amavithamini abalulekile, namaminerali, anama-kilojoule aphansi futhi anenani eliphezulu lokudla okunomsoco. Njengoba inani le-caloric leqanda elilodwa lingama-calories angu-70 kuphela, asikho futhi isizathu sokungadli isikhuphasha seqanda kanye neqanda elimhlophe ndawonye. Yebo, isikhuphasha seqanda siwumthombo we<em>cholesterol ekudleni, kodwa ukuhlola kwamuva nje kuye kwabonisa ukuthi i<em>cholesterol yokudla inomphumela omncane ku<em>cholesterol yegazi kunalokho okwakucatshangwa ngaphambili.

Ukudla inani elincane lamaqanda aphelele kuphephile, futhi ezinye izifundo zibonise ukuthi ukudla amaqanda esikhundleni sama-carbohydrate ahlanzekile (isinkwa) kungasiza ekudleni kwakho kwesisindo.

Ibhonasi Yomhleli: Amaqanda ashibhile futhi alungele ukuphekwa ngokushesha, alungele ukusa okumatasa. Bhaka amaqanda ngamafutha omnqumo, futhi uwasebenzise njengendlela yokuphatha umndeni wonke.

Engeza imifino egazingiwe futhi udle ne-toast yokusanhlamvu ukuze uqinisekise ukudla okuphelele nokulinganayo ekudleni kwakho.

Abantu abaningi abazi ukuthi amagremu angu-30 enkukhu emnyama noma inyama ye-turkey (imilenze namathanga) aqukethe cishe ama-calories angu-5 kanye ne-1 igremu yamafutha ngaphezu kwebele lenkukhu emhlophe. Kodwa isikhumba sebele siqukethe amafutha amaningi. Ngokususa isikhumba kunoma iyiphi ingxenye yenyoni, ungazikhethela i-caloric eyengeziwe. Inkukhu emnyama, ngakolunye uhlangothi, ivamise ukuba thambile, inoshukela, futhi inothe kunenyama emhlophe. Ayidingi uwoyela omncane kuphela, kodwa futhi idinga isoso elincane kanye nezinongo ezinokhilimu kunebele, ngakho-ke kumnandi kakhulu futhi kulula ukukupheka. Igcwele amaprotheni amancane, ngakho-ke uzozizwa usuthe ngesikhathi udla futhi mancane amathuba okuthi udle kakhulu ngesikhathi sasemini.

Inyama inombala omnyama futhi igcwele i-myoglobin, iphrotheni ethwala umoya-mpilo, kanye ne-iron ne-zinc, amaminerali amabili athuthukisa amasosha omzimba wakho.

Qaphela ukuthi ukunciphisa ama-calories oketshezini kungaba ukhiye wokuphumelela kwesisindo. Isibonelo, utshwala bunama-kilojoule angu-7 igremu ngalinye, kanti ijusi inama-kilojoule angu-54. Kodwa-ke, akufanele uziphike ama-cocktails ekupheleni kosuku olude. Kungenzeka ukuthi uphuze ngezikhathi ezithile into esemqoka ukuthi ube nokusebenza ngokomzimba, okungeke kushiye insalela yamakholori.

Kuyathakazelisa ukuthi ucwaningo lweNyuvesi yaseWashington State lubonisa ukuthi iwayini elibomvu lingase libe nempilo kunewayini elimhlophe nokuthi ama-polyphenol ewayini elibomvu (okuhlanganisa ne-resveratrol) angase akhuthaze umzimba futhi avimbele ukukhuluphala. Izinhlamvu eziphelele ikakhulukazi zinokuqukethwe okuphezulu kwe-polyphenol, kodwa iwayini liqukethe ama-polyphenols. Iphuzu elibalulekile: utshwala abuhlali bulungele ukuzincisha ukudla, kodwa bungaphatha ukukhathala okucindezelayo kwansuku zonke nokwethuka, okungase kuholele ekudleni ngokweqile. Kukholakala ukuthi isilinganiso sotshwala esisesilinganisweni silungele inhliziyo. Yingakho kudingekile ukugcina umthetho wokuphuza isiko.

Phuza ngokuzibophezela (hhayi esiswini esingenalutho), nciphisa ukuphuza kwakho utshwala obuqinile, bese ukhetha iwayini lengilazi ngamakhalori angu-120 amagremu angu-100 esikhundleni sama-cocktails amnandi nobhiya we-carb ephezulu ukuze ulahlekelwe isisindo kangcono.

Ukuphuza ikhofi nsuku zonke akusizi nje kuphela ukuthi uvuke ekuseni. Ngaphezu kwalokho, ivuselela ubuchopho kanye nesistimu yezinzwa futhi iqukethe ama-antioxidants angathuthukisa i-glucose metabolism, anciphise isifiso sokudla futhi anciphise ingozi yesifo sikashukela sohlobo 2. Ikhofi eline-caffeine lingaphinda lithuthukise ukusebenza kokuzivocavoca umzimba, njengokugijima nokuhamba ngebhayisikili, ngokukhuthaza ukukhiqizwa kokushisa kanye nokushisa amafutha amaningi omzimba.

Angicabangi ukuthi ikhofi linomphumela wokudla, kodwa uma kubhekwa izinzuzo zezempilo zizonke, yisizathu esihle sokwenza inkomishi eyodwa noma ezimbili zekhofi nsuku zonke. Ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta kwezifundo ze-36 ezenziwe ngo-2014 zathola ukuthi abantu ababenenkomishi yekhofi ekuseni empeleni babe nengozi ephansi kakhulu yesifo senhliziyo.