Ukuthenga ukudla okunempilo

Isinyathelo esiyinhloko sokwehlisa isisindo, ukunciphisa isisindo, nokuhlala uphilile ukufunda ukuthi ungakuthenga kanjani ukudla okulungile esitolo. Lokhu kuzoqinisekisa ukuthi unokukhetha okunempilo ekhaya. Gwema ukuletha njalo ama-chips noma amakhukhi ekhaya. Esikhundleni salokho, ukuphuma uyothenga umuthi ongenampilo kukunika isikhathi esithe xaxa sokwenza isinqumo ngokudla lokho kudla. Kuhle ukufaka lokhu kudla ekudleni kwakho, kepha awufuni ukukudla ungenangqondo.

Uma uthenga amanani amaningi noma amaphakethe amaningi wenqwaba yokudla okulula, kwehlukanise ngamasayizi amancane futhi ugcine lokho ongeke ukusebenzise ngokushesha.

AMAPHrotheni

Uma uthenga amaprotheni, khetha:

• Oncike emhlabathini u-turkey noma inkukhu kanye no-turkey ongenasikhumba noma amabele enkukhu.
• Inyama enciphile, efana nenyathi (inyathi) nokusikeka okunciphile kwengulube nenkomo (okufana nxazonke, i-top sirloin, ne-tenderloin). Bheka inyama yomhlabathi okungenani eyi-97% encikile.
• Izinhlanzi, njenge-salmon, i-whitefish, i-sardine, i-herring, i-tilapia ne-cod.
• Imikhiqizo yobisi enamafutha amancane noma engekho.
• Amaqanda.
• Imidumba, njengobhontshisi be-pinto, ubhontshisi omnyama, ubhontshisi wezinso, udali nobhontshisi we-garbanzo. Ubhontshisi osemathinini ulula kepha uma unesikhathi sokuwalungisa kusuka ekuqaleni, ubhontshisi omisiwe ushibhile kakhulu. Bheka izimpahla ezisemathinini ezine-sodium ephansi.
• Amaprotheni weSoy, afana ne-tofu noma i-tempeh.

IZITHELO NEZITHELE

Thenga izithelo nemifino eningi. Zizokugcwalisa futhi zikunikeze amavithamini, amaminerali, nezinye izakhamzimba umzimba wakho ozidingayo. Amanye amathiphu wokuthenga:

• I-aphula elilodwa elisemaphakathi linama-calories angama-72 kuphela.
• 1 inkomishi (130 gram) izaqathe zinama-calories angu-45 kuphela.
• 1 inkomishi (160 amagremu) wamakhabe we-cantaloupe asikiwe anama-calories angama-55 kuphela.
• Ngezithelo ezisemathinini, khetha lezo ezigcwele emanzini noma ujusi, hhayi isiraphu, futhi ongenalo ushukela.

Izithelo nemifino efriziwe kungaba ukukhetha okuhle inqobo nje uma kungekho ushukela noma usawoti ongeziwe. Ezinye izinzuzo zezithelo nemifino efriziwe zifaka:

• Kungaba nomsoco noma kwesinye isikhathi kube okunomsoco ukwedlula okusha inqobo nje uma ingenayo amasosi angeziwe.
• Ngeke ihambe kabi ngokushesha okusha.
• Kulula ukulungiselela. Izikhwama zemifino efriziwe efuthisa i-microwave ingalungela ngaphansi kwemizuzu emihlanu.

IZINKWAZI NAMAKHULA

Khetha izinkwa ezinempilo, okusanhlamvu, ne-pasta, njenge:

• Isinkwa esisanhlamvu esiphelele kanye nemiqulu (funda ilebula ukuze uqiniseke ukuthi isithako sokuqala ngukolweni / okusanhlamvu okuphelele.)
• Wonke ama-bran, i-100% ye-bran, nezinhlamvu zikakolweni ezihlutshiwe (funa okusanhlamvu okungenani ngama-4 amagremu wefayibha ngakunye.)
• Ukolweni ophelele noma enye i-pasta egcwele okusanhlamvu.
• Okunye okusanhlamvu okufana namabele, i-quinoa, i-amaranth ne-bulgur.
• Ama-oats ahlanganisiwe (hhayi i-oatmeal esheshayo).

Nciphisa okusanhlamvu okucwengile noma imikhiqizo "kafulawa omhlophe". Banamathuba amaningi okuba:

• Yiba noshukela omningi namafutha, afaka ama-calories.
• Yiba nefayibha ephansi namaprotheni.
• Ukungabi namavithamini, amaminerali, nezinye izakhi zomzimba ezibalulekile.

Ngaphambi kokuthenga ukudla kwesonto, cabanga ngohlelo lwakho:

• Uzodla nini futhi kuphi ngesonto elizayo?
• Kuzodingeka upheke isikhathi esingakanani?

Bese uhlela ukudla kwakho ngaphambi kokuthenga. Lokhu kuqinisekisa ukuthi unakho okudingayo ukuze wenze izinqumo ezinempilo isonto lonke.

Yenza uhlu lokuthenga. Ukuba nohlu kunciphisa ukuthenga okugqugquzelwayo futhi kuqinisekise ukuthi uzothenga zonke izithako ozidingayo.

Zama ukungayi ukuyothenga ukudla uma ulambile. Uzokhetha kangcono uma uthenga ngemuva kokudla okunempilo noma okulula.

Cabanga ngokuthenga emigwaqweni engaphandle yesitolo. Yilapho uzothola khona umkhiqizo (omusha nofriziwe), inyama nobisi. Ama-aisles angaphakathi ngokuvamile anokudla okuncane okungenamsoco.

Funda ukuthi ungafunda kanjani amalebula amaNutrition Amaqiniso kumaphakeji okudla. Yazi ukuthi usayizi wokuphaka ungakanani nenani lama-calories, amafutha, amaprotheni, nama-carbohydrate ngokusebenza ngakunye. Uma isikhwama siqukethe ama-servings ama-2 futhi udla isikhwama sonke, uzodinga ukuphindaphinda inani lama-calories, amafutha, amaprotheni, kanye ne-carbohydrate ngo-2. Abantu abanezidingo ezikhethekile zezempilo bazodinga ukunaka kakhulu izingxenye ezithile zelebula. Isibonelo, uma unesifo sikashukela, kufanele uqaphele amagremu ama-carbohydrate ekudleni. Abantu abanenhliziyo yokudla okunempilo kuzodingeka banake inani lamafutha e-sodium agcwele. Amalebula okunomsoco manje afaka nenani likashukela abengeziwe. Sebenzisa lolu lwazi ukwenza izinqumo ezinempilo. Amagama amabili kumalebula okudla angadukisa "angokwemvelo" futhi "amsulwa." Ayikho indinganiso efanayo yokusebenzisa la magama ukuchaza ukudla.

Amagama amabili kumalebula okudla angadukisa "angokwemvelo" futhi "amsulwa."

Ezinye izeluleko zokufunda amalebula nokuthenga ukudla okunempilo yilezi:

• Khetha i-tuna nezinye izinhlanzi ezisemathinini ezigcwele emanzini, hhayi uwoyela.
• Hlola ilebula lamagama athi "hydrogenated" noma "i-hydrogenated kancane" ohlwini lwezithako. Lawa angamafutha angenampilo. Lapho kusondela ekuqaleni kohlu lawa magama, ukudla kuqukethe kakhulu kuwo. Ilebuli izonikeza ingqikithi yokuqukethwe kwamafutha, futhi ufuna lokhu kube zero. Ngisho nokudla okusohlwini olunama-zero amagremu wamafutha we-trans kungahle kube nemikhondo ngakho-ke kusamele futhi uqiniseke ukuthi ubheka uhlu lwezithako.
• Funda ngokucophelela ilebula lanoma yikuphi ukudla okusho ukuthi kungumkhiqizo wokwehlisa isisindo. Noma kusetshenziswe la magama, ukudla kungahle kungabi ukukhetha okunempilo kuwe.
• Yazi ukuthi kusho ukuthini i- "lite" ne- "light". Igama "lite" lingasho amakhalori ambalwa, kepha kwesinye isikhathi lingabi mbalwa kakhulu. Ayikho indinganiso ebekiwe yalelo gama. Uma umkhiqizo uthi "ukukhanya," kufanele okungenani ube no-1/3 wekhalori elingaphansi kunokudla okuvamile, kepha kungenzeka ukuthi kungabi ikhalori eliphansi noma inketho enempilo.

Ukukhuluphala - ukuthenga ezitolo; Ukhuluphele ngokweqile - ukuthenga ezitolo; Ukwehla kwesisindo - ukuthenga ezitolo; Ukudla okunempilo - ukuthenga ezitolo

• Umhlahlandlela welebula lokudla wesinkwa sonke sikakolweni
• Ukudla okunempilo

UGonzalez-Campoy JM, uSt.Jeor ST, uCastorino K, et al. Imihlahlandlela yokusebenza kwemitholampilo yokudla okunempilo ukuvimbela nokwelashwa kwezifo ze-metabolic kanye ne-endocrine kubantu abadala: ixhaswe yi-American Association of Clinical Endocrinologists / i-American College of Endocrinology kanye ne-Obesity Society. Ukusebenza kwe-Endocr. 2013; 19 (Isigaba 3): 1-82. I-PMID: 24129260 pubmed.ncbi.nlm.nih.gov/24129260/.

UHensrud DD, uHeimburger DC. I-interface yomsoco wezempilo kanye nezifo. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 202.

Iwebhusayithi ye-United States Food and Drug Administration (FDA). Ukulebula kokudla nokondleka. www.fda.gov/food/food-labeling-nutrition. Kubuyekezwe uSepthemba 18, 2020. Kufinyelelwe kuSepthemba 30, 2020.

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 kuDisemba 30, 2020.

• Ukudla okunomsoco