Ukuphatha isisindo sakho ngokudla okunempilo

-Delile

• Amaprotheni (inyama nobhontshisi)
• Ubisi (imikhiqizo yobisi nemikhiqizo yobisi)
• Izinhlamvu, okusanhlamvu kanye nefayibha
• Amafutha namafutha
• Izithelo Nemifino
• Amathiphu Okudla Okunempilo

Ukudla neziphuzo ozikhethayo kubalulekile ekugcineni isisindo esinempilo. Lo mbhalo unikeza izeluleko ngokwenza ukukhetha okuhle kokudla ukuphatha isisindo sakho.

Ukuze uthole ukudla okunomsoco, udinga ukukhetha ukudla neziphuzo okunikeza ukudla okunomsoco. Lokhu kugcina umzimba wakho uphilile.

Yazi ukuthi mangaki ama-calories umzimba wakho awadingayo nsuku zonke. Ingcwethi yokudla ingakusiza unqume izidingo zakho zekhalori ngokuya nge:

• Ubudala
• Ucansi
• Usayizi
• Izinga lomsebenzi
• Izimo zezokwelapha

Yazi ukuthi mangaki ama-servings obisi, izithelo nemifino, amaprotheni, nokusanhlamvu nokunye isitashi esidingwa umzimba wakho usuku ngalunye.

Ukudla okunomsoco kufaka nokugwema ukudla okuningi nokuqinisekisa ukuthi uthola okwanele okunye.

Thenga ukudla okunempilo okufana nomkhiqizo omusha, amaprotheni anciphile, ubisi olunamafutha amancane nezinhlamvu ezigcwele. Nciphisa ukudla okunama- “calories angenalutho.” Lokhu kudla akunazakhamzimba ezinempilo futhi kunoshukela omningi, amafutha, namakhalori, futhi kufaka izinto ezifana namachips, amaswidi, nama-sodas ajwayelekile. Esikhundleni salokho, gxila ekukhetheni ukudla okulula nge-fiber kanye namaprotheni njengezaqathe nepelepele yensimbi ene-hummus, i-apula nocezu lweshizi lezintambo, noma i-yogurt enezithelo ezintsha.

Khetha ukudla okunempilo okuhlukile eqenjini ngalinye lokudla. Yidla ukudla okuvela eqenjini ngalinye ngaso sonke isikhathi sokudla. Noma nini lapho uhlala phansi ekudleni, izithelo nemifino kufanele kuthathe uhhafu wepuleti lakho.

Amaprotheni (inyama nobhontshisi)

Gwema izinketho ezithosiwe; ama-baked, steamed, grilled, stewed, noma aboshiwe angaphansi kwama-calories namafutha agcwele.

Imithombo emihle yamaprotheni anciphile ifaka inyama emhlophe yeturkey nenkukhu okususwe isikhumba. Inyama yenyathi nayo iyindlela elula.

Yidla ukusikeka okunamafutha kwenkomo noma inyama yengulube. Gwema noma yimaphi amafutha abonakalayo.

Yidla inhlanzi eningi, ikakhulukazi izinhlanzi ezinamafutha njenge-salmon kanye ne-sardine, okungenani ama-2 ngesonto. Nciphisa izinhlobonhlobo eziphezulu ze-mercury, njenge:

• Ushaka
• I-swordfish
• Inhlanzi iTilefish
• King mackerel

Nciphisa futhi i-red snapper ne-tuna kube kanye ngesonto noma ngaphansi.

Amaprotheni asuselwa ezitshalweni ayingxenye yokudla okunomsoco futhi imithombo evame ukuba yimicu eyengeziwe. Izibonelo ngamantongomane nembewu, i-soy (kufaka i-edamame, i-tofu, ne-tempeh). Omunye umthombo omuhle ubhontshisi nemidumba, kufaka phakathi:

• Ubhontshisi wePinto
• Ubhontshisi omnyama
• Ubhontshisi wezinso
• Ama-lentile
• Hlukanisa uphizi
• Ubhontshisi weGarbanzo

Amaqanda nawo angumthombo omuhle wamaprotheni. Kubantu abaningi abanempilo, kuhle ukudla iqanda elilodwa kuya kwamabili ngosuku. Isikhupha kulapho iningi lamavithamini namaminerali akhona.

Ubisi (imikhiqizo yobisi nemikhiqizo yobisi)

Ngaso sonke isikhathi khetha imikhiqizo yobisi engenamafutha (skim) noma ephansi (1%) bese uzama ukusebenzisa izinkomishi ezi-3 (0.72 litre) inani ngosuku. Qaphela ubisi olunamakha olungaba noshukela abengeziwe. I-yogurt ihamba phambili uma ingenamafutha noma iphansi. I-yoghurt engenalutho ovuselela izithelo zakho ezintsha noma ezomisiwe ingcono kune-yogurts enezithelo, engaqukatha ushukela ongeziwe.

Ushizi we-Cream, ukhilimu, nebhotela kunamafutha agcwele futhi kufanele kudliwe ngokulinganisela.

Izinhlamvu, okusanhlamvu kanye nefayibha

Imikhiqizo yokusanhlamvu yenziwa ngokolweni, ilayisi, i-oats, ummbila, ibhali, noma okunye okusanhlamvu okufana namabele, i-bulgur ne-amaranth. Ukudla okwenziwe ngezinhlamvu kufaka:

• IPasta
• I-oatmeal
• Izinkwa
• Izinhlamvu zokudla kwasekuseni
• Ama-tortilla
• Ukuqhuma

Kunezinhlobo ezi-2 zezinhlamvu: okusanhlamvu okuphelele nezinhlamvu ezihlanjululwe. Khetha ikakhulukazi ukudla okusanhlamvu okuphelele. Ziyimiqemane kuwe ngoba zinayo yonke inhlamvu yezinhlamvu futhi zinamaprotheni amaningi kanye nefayibha kunezinhlamvu ezicwengisisiwe. Lokhu kufaka phakathi:

• Isinkwa ne-pasta okwenziwe ngofulawa kakolweni ogcwele
• IBulgur (ukolweni oqhekeziwe), amaranth, nezinye izinhlamvu
• I-oatmeal
• I-Popcorn
• Irayisi elinsundu

Hlola uhlu lwezithako bese uthenge izinkwa namaphasta abala "ukolweni ophelele" noma "okusanhlamvu okuphelele" njengesithako sokuqala.

Izinhlamvu ezihlanjululwe ziyashintshwa ukuze zihlale isikhathi eside. Futhi zinokuthungwa okuhle. Le nqubo isusa i-fiber, amaprotheni, i-iron, namavithamini amaningi we-B. Lokhu kudla akugcini ngokuba nenani lomsoco elincane, imvamisa akugcwali kangako ukuze uzizwe ulambile futhi ngokushesha. Izinhlamvu ezihlanjululwe zifaka ufulawa omhlophe, ilayisi elimhlophe, noma okusanhlamvu okusanhlamvu. Yidla ukudla okumbalwa okuqukethe okusanhlamvu okucwengiwe, okufana nofulawa omhlophe ne-pasta.

Imikhiqizo ene-bran eyengeziwe, efana ne-oat bran noma i-bran cereal, ingumthombo omuhle we-fiber. Khumbula nje, kungenzeka kungabi yimikhiqizo yokusanhlamvu okuphelele.

Amafutha namafutha

Amafutha we-Monounsaturated noma we-polyunsaturated. Lezi izinhlobo ezinempilo kakhulu. Amafutha amaningi anempilo avela ezitshalweni, amantongomane, iminqumo noma inhlanzi. Ziwuketshezi ekamelweni lokushisa.

Ukukhetha okunempilo kufaka:

• UCanola
• Ukolweni
• Amakhotheni
• Umnqumo
• Safflower
• Isoya
• Amafutha ka-sunflower

Amafutha anelisiwe. Lawa ngamafutha atholakala kakhulu emikhiqizweni yezilwane efana nebhotela nesinqumelo. Zitholakala nakowoyela kakhukhunathi. Amafutha agcwalisiwe aqinile ekamelweni lokushisa. Kungcono ukuzama ukunciphisa inani lamafutha agcwele ekudleni kwakho.

Ungakhawulela ukudla kwakho la mafutha ngokudla inani elincane kuphela:

• Imikhiqizo ephelele yobisi
• Ukhilimu
• Ukhilimu oyiqhwa
• Ibhotela
• Ukudla okulula okufana namakhukhi, amakhekhe, nama-crackers aqukethe lezi zithako

Amafutha weTrans namafutha e-hydrogenated. Lolu hlobo lwamafutha luvame ukutholakala ekudleni okuthosiwe nasekudleni okucutshunguliwe njengamadonathi, amakhukhi, ama-chips, nama-crackers. Ama-margarine amaningi nawo anazo. Isincomo ukukhawulela ukudla kwakho amafutha we-trans ngangokunokwenzeka.

Izinto ongazenza ukusiza ukunciphisa ukudla kwakho okunamafutha angenampilo kanye namafutha we-trans afaka:

• Nciphisa ukudla okuthosiwe. Ukudla okuthosiwe kumunca amafutha emafutheni okupheka. Lokhu kwandisa ukudla kwakho okunamafutha. Uma wenza gazinga, pheka ngamafutha we-polyunsaturated. Zama ukushaute ukudla ngemali encane kawoyela esikhundleni sokuthosa okunamafutha ajulile.
• Bilisa, upheke, ubhake futhi ubhake inhlanzi, inkukhu nenyama engenamafutha.
• Funda amalebula okudla. Zama ukugwema ukudla okunamafutha angaphansi kwe-hydrogenated noma amafutha we-trans. Nciphisa ukudla okunamafutha amaningi.

Izithelo Nemifino

Izithelo nemifino eminingi inama-calories amancane futhi igcwele ne-fiber, amavithamini, namaminerali namanzi. Ukudla ngokwanele izithelo nemifino kungakusiza ulawule isisindo sakho. Kunganciphisa nengozi yomdlavuza nezinye izifo.

I-fiber namanzi ezithelo nemifino kusiza ukukugcwalisa. Ukufaka izithelo nemifino eyengeziwe ekudleni kwakho kunganciphisa ama-calories namafutha ekudleni kwakho ngaphandle kokushiya uzizwe ulambile.

Nciphisa ujusi wezithelo enkomishini eyodwa engu-8-ounce (0.24 litre) noma ngaphansi ngosuku. Izithelo nemifino yonke kungukukhetha okungcono kunamajusi ngoba amajusi awanayo i-fiber yokusiza ukukugcwalisa. Bavame ukufaka ushukela, futhi.

Hlukanisa ipuleti lakho lesidlo sakusihlwa. Gcwalisa uhhafu wepuleti lakho ngezithelo nemifino. Gcwalisa enye ingxenye ngezinhlamvu nenyama ephelele.

Esikhundleni seshizi kuma-omelets akho ufake isipinashi, u-anyanisi, utamatisi noma amakhowe. Faka esikhundleni ama-ounces amabili (56 amagremu) koshizi nama-ounces amabili (56 amagremu) enyama emasendeni akho ngethisi, utamatisi, ukhukhamba noma u-anyanisi.

Unganciphisa ingxenye yakho yelayisi noma i-pasta ngokugovuza i-broccoli, upelepele oqoshiwe, isikwashi esiphekiwe noma eminye imifino. Izitolo eziningi manje zithengisa ukholifulawa "onothile" kanye ne-broccoli engasetshenziswa kanye noma endaweni yelayisi ukukhulisa ukudla kwakho imifino. Sebenzisa imifino efriziwe uma ungenayo entsha. Abantu abadla ukudla okune-sodium ephansi bangadinga ukunciphisa ukudla kwabo imifino ekheniwe.

Amathiphu Okudla Okunempilo

Nciphisa ukudla okulula okungenazo izinzuzo zokudla okunempilo, njengamakhukhi, amakhekhe, ama-chip noma uswidi.

Qiniseka ukuthi uphuza amanzi anele, okungenani izinkomishi eziyi-8 (amalitha ama-2) ngosuku. Nciphisa iziphuzo ezinoshukela njengama-sodas netiye elimnandi.

Ngeminye imininingwane vakashela ku-www.choosemyplate.gov.

Ukukhuluphala ngokweqile - ukuphatha isisindo sakho; Ukhuluphele ngokweqile - ukuphatha isisindo sakho; Ukudla okunempilo - ukuphatha isisindo sakho; Ukwehla kwesisindo - ukuphatha isisindo sakho

• Amaprotheni
• myPlate
• Ukudla okunempilo

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UMnyango Wezolimo wase-US kanye noMnyango Wezempilo wase-U.S. Imihlahlandlela Yezokudla KwabaseMelika, 2020-2025. I-9th Edition. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Kubuyekezwe uDisemba 2020. Kufinyelelwe kuSepthemba 29, 2020.

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