Emma Miller
Udinga ukulahla uhlelo "lokudla okuningi - amakholori amaningi". Ukwehlisa isisindo ngokudla ukudla okwengeziwe kufana nokuwina ilotho yokuncipha kwesisindo - kuzwakala kukuhle kakhulu ukuba kube yiqiniso. Kodwa uma ubheka okuqukethwe kwekhalori ekudleni okudlayo, kungenzeka ukuthi ungakwazi ukunciphisa amakhalori ngokuphelele, kodwa futhi wengeze inqwaba eyengeziwe ekudleni kwakho.
Phela, ubani ongafuni okwengeziwe ngemali yakhe?
Ukushintsha ukudla okunekhalori ephezulu ekudleni kwakho ngokudla okune-kilojoule ephansi kodwa umsoco ophakeme kungakusiza ugcine ukuntuleka kwekhalori kuyilapho uvimbela indlala. Nakhu okudingeka ukwazi ukuze uqalise.
Kuyini ukudla okuyinqwaba?
Ukuze uqonde ukuthi ukudla ukudla okuningi kungakusiza kanjani ukuthi ulahlekelwe isisindo, udinga ukulahla uhlelo "lokudla okuningi - ama-calories engeziwe" futhi uqale ukucabanga ngekhwalithi yokudla okudlayo.
Uma usuwehlile lokho, ukudla ngobuningi kuqondile: shintsha ukudla okunekhalori eningi ngokudla okunekhalori ephansi, ukudla okunomsoco futhi udle okunye kwakamuva,” kusho uShana Gyaramillo, isazi sezokudla.
“Ukudla ngobuningi akukona ngempela ukudla noma uhlobo lwemithi, kodwa kunalokho kuyindlela. Kalula nje, le nqubo ihilela ukupakisha ukudla kwakho ngokudla okuningi okunama-calorie aphansi. Ngenxa yalokho, uzizwa ugcwele ngenkathi usika ama-calories.
imifino
Indlela elula yokudla ukudla okuningi ngamakhalori ambalwa ukugcwalisa ukudla kwakho ngemifino eminingi. Imifino enamahlamvu inesilinganiso esiphezulu samanzi kanye nefayibha kuma-calories esewonke, ngakho-ke ungadla izinkomishi ezimbalwa nsuku zonke ngamakhalori amancane noma angekho engeziwe ekudleni kwakho.
Isibonelo, ngokoMnyango Wezolimo wase-US, inkomishi ye-arugula iqukethe ama-calories angaphansi kuka-20 kodwa ingangeza inani elibalulekile lenqwaba epuletini lakho kuyilapho ikusiza uzizwe ugcwele. Eminye imifino enamaqabunga:
- I-Kale: ama-calories angu-7 indebe ngayinye
- Isipinashi: ama-calories angu-7 indebe ngayinye
- I-lettuce ye-Romaine: ama-calories angu-7 indebe ngayinye
- Iklabishi: ama-calories angu-22 indebe ngayinye
Ukudla okuphelele
Ngokuka-Jaramillo, ukufaka okusanhlamvu okucolisisiwe (njengesinkwa esimhlophe) esikhundleni sezinhlamvu ezinempilo kungakhuphula umthamo wokudla. Akukhona nje ukuthi okusanhlamvu okuphelele kuqukethe i-fiber eyengeziwe, kodwa futhi aqukethe izakhi eziningi, njenge-fiber, insimbi, ne-magnesium. Nazi ezinye izinketho zokusanhlamvu okuphelele okufanele uzicabangele:
- Ama-oats aphelele: ama-calories angu-150 ngenkomishi ngayinye enguhhafu
- Irayisi elinsundu: ama-calories angu-150 ngenkomishi eyodwa
- Amabele: 207 kilojoule inkomishi ngayinye
- Ibhali: ama-calories angu-170 ngekota ngayinye
Amaprotheni angenalutho
Ukudla okunamaprotheni amancane nakho ngokuvamile kunamakholori ambalwa kunamaprotheni anamafutha aphezulu futhi kungadliwa ngobuningi. Shintshanisa inyama ebomvu nobisi olunamafutha agcwele kwezinye zalezi zinketho:
- Isifuba senkukhu: ama-calories angu-165 ngokuphakela ngakunye
- I-Salmon: ama-calories angu-232 ngokukhonza ngakunye
- Iyogathi enamafutha aphansi: ama-calories angu-129 indebe ngayinye
- Ushizi: ama-calories angu-110 indebe ngayinye
- I-turkey egayiwe: ama-calories angu-160 indebe ngayinye
Indlela yokudla ngobuningi ikusiza ukuthi ulahlekelwe isisindo
Ukushintsha ukudla okunevolumu ephansi ngokudla okunevolumu ephezulu ngokuvamile kusho ukuthi uzobe udla ukudla okwanelisayo okunama-kilojoule ambalwa, okukusiza ekugcineni ulahlekelwe isisindo. Ngokusho kweMayo Clinic, ukuze ulahlekelwe isisindo, udinga ukudala ukushoda kwekhalori (uma ushisa amakholori amaningi kunalokho owadlayo).
Kodwa-ke, ukudla okukhawulelwe ngekhalori kungaba nzima ngoba kungakwenza uzizwe ulambile. Uma udla kakhulu, uzosutha futhi kuzoba lula kuwe ukunamathela ekudleni.
Ngokuka-Jaramillo, ukudla okuyinqwaba kungakhuphula inani lokudla okunempilo okuphelele kokudla kwakho. Ukudla okunevolumu ephezulu, okufana nemifino eluhlaza kanye nezinhlamvu eziphelele, ngokuvamile kunomsoco kunezinye izinhlobo zevolumu ephansi njengokudla okugayiwe (cabanga: ama-granola bar, amakhukhi, ama-chips).
NgokukaJaramillo, esinye sezakhi ezibalulekile ozithola ngokudla okunevolumu ephezulu i-fiber. Ngokocwaningo olwanyatheliswa kuyi-Journal of Nutrition ngo-Okthoba 2019, i-fiber ayigcini nje ngokukhulisa umuzwa wakho wokusutha ngemva kokudla (noma ikusiza uzizwe ugcwele) kodwa futhi iyasiza ekunciphiseni isisindo kanye nokudla.
Ukubheka imiphumela yokudla okuhlukene kubantu abangu-345, abacwaningi bathola ukuthi i-fiber iyinkomba enokwethenjelwa kakhulu yokulahlekelwa isisindo.
Ingabe kufanele ngicabangele ukudla okuyinqwaba?
Njengoba kunikezwe ukuthi ukudla ngobuningi akukhona ukudla kwesinyathelo ngesinyathelo noma uhlobo lwemithi, ungasebenzisa le ndlela noma nini lapho ufuna ukwengeza ukuminyana kokusutha ekudleni kwakho. Kodwa uma uvame ukufinyelela ikhabethe le-snack, ukukhetha ukudla okunomthamo omningi kuyindlela enhle yokusika ama-calories nokukhuthaza ukuncipha kwesisindo. Ngokusho kukaJaramillo, ngenxa yokuthi le phethini yokudla igcizelela ukudla okuphelele okunomsoco ophezulu, cishe noma ubani angazuza ngokugxila kumthamo kanye nekhwalithi yokudla.
Nokho, ukudla ngobuningi kudinga ukuhlela okuthile futhi kungaba inselele kubantu abanesimiso esimatasa noma izimiso eziqinile zokuvivinya umzimba,” kusho uJaramillo. Uma uthanda i-muesli usohambeni, ukudla ngobuningi kuzodinga ukuthi unake kakhulu ukulungiswa kokudla kunalokho ojwayele ukukwenza ekudleni kwakho.
Njengoba u-Jaramillo exwayisa, lapho uqala ukwethula ukudla okuchichimayo, ungase uphatheke kabi ekuqaleni kwamathumbu. Uma ngokuvamile ungadli i-fiber eningi, kufanele uzame lokhu kudla okunothe nge-fiber futhi.
Nakuba kuthatha umzamo owengeziwe ukulungisa ukudla kwakho, ukudla ukudla okunamandla njengemifino, okusanhlamvu okuphelele, namaprotheni angenalutho akukwazi nje ukukusiza ukuthi uhlale untula ikhalori kalula, kodwa futhi unikeze umzimba wakho amavithamini nemisoco oyidingayo. Vula uhlangothi lwakho lobuciko nokuhlola ukuze ungeze ivolumu eyengeziwe ekudleni kwakho.
