Usayizi wengxenye

Kungaba nzima ukukala yonke ingxenye yokudla okudlayo. Kodwa-ke kunezindlela ezithile ezilula zokwazi ukuthi udla osayizi abafanele bokuphaka. Ukulandela lezi zeluleko kungakusiza ulawule osayizi bezingxenye zokwehlisa isisindo esinempilo.

Usayizi wokuphaka onconyiwe inani lokudla ngakunye okufanele ukudle ngesikhathi sokudla noma isidlo. Ingxenye inani lokudla okudlayo empeleni. Uma udla kakhulu noma ngaphansi kunosayizi wokuphaka onconyiwe, ungathola izakhamzimba eziningi kakhulu noma ezincane kakhulu ozidingayo.

Abantu abanesifo sikashukela abasebenzisa uhlu lokushintshanisa ukubalwa kwe-carb kufanele bakhumbule ukuthi "ukukhonza" ohlwini lokushintshisana ngeke kuhlale kufana nosayizi wokuphaka onconywayo.

Ngokudla okufana ne-cereal ne-pasta, kungasiza ukusebenzisa izinkomishi zokulinganisa ukukala ukukhonzwa ngqo kwezinsuku ezimbalwa uze ujwayeze ngokwengeziwe ngokushaya iso ingxenye efanelekile.

Sebenzisa isandla sakho nezinye izinto zansuku zonke ukukala osayizi bezinxenye:

• Ukudla okukodwa kwenyama noma kwenkukhu kuyintende yesandla sakho noma indawo yamakhadi
• I-ounce elilodwa (ama-gramu ayi-84) lokuphakelwa kwezinhlanzi liyincwadi yokuhlola
• Inkomishi eyodwa-uhhafu (40 amagremu) ka-ayisikhilimu ibhola lethenisi
• Ukudla okukodwa koshizi kungumbhangqa wamadayisi
• Indebe eyodwa (isigamu esingu-80) yelayisi eliphekiwe, ipasta, noma ukudla okulula njengama-chips noma ama-pretzels kuyisandla esiyindilinga, noma ibhola lethenisi
• Ukuphakelwa kwepanekuku noma i-waffle i-compact disc
• Izipuni ezimbili (36 amagremu) webhotela lamantongomane yibhola le-ping-pong

Kufanele udle izithako ezinhlanu noma ngaphezulu zezithelo nemifino usuku ngalunye ukusiza ukunciphisa ingozi yomdlavuza nezinye izifo. Izithelo nemifino kunamafutha amancane futhi kunefayibha eningi. Zizokusiza futhi ukukugcwalisa ukuze waneliseke lapho usuphelile ukudla. Aqukethe ama-calories, ngakho-ke akufanele udle inani elingenamkhawulo, ikakhulukazi uma kukhulunywa ngezithelo.

Ungabalinganisa kanjani osayizi abafanele bezithelo nemifino:

• Inkomishi eyodwa (90 amagremu) wezithelo noma imifino eluhlaza eqoshiwe yisibhakela sabesifazane noma i-baseball
• I-apula elilodwa eliphakathi nendawo noma i-olintshi ibhola lethenisi
• Inkomishi yekota eyodwa (amagremu angama-35) wezithelo noma amantongomane omisiwe yibhola legalufu noma idlanzana elincane
• Inkomishi eyodwa (30 amagremu) ka ulethisi amaqabunga amane (i-Romaine ulethisi)
• Elinye amazambane abhaki aphakathi nendawo yigundane lekhompyutha

Ukulawula osayizi bezabelo zakho lapho udla ekhaya, zama amathiphu alandelayo:

• Ungadli esikhwameni. Ungalingeka ukuba udle kakhulu. Sebenzisa usayizi wokuphakela ephaketheni ukwaba ukudla okulula emasakeni amancane noma ezitsheni. Ungathenga nezingxenye zokudla okukodwa okudla okukodwa. Uma uthenga ngobuningi, ungahlukanisa ukudla okulula kube izingxenye ezisebenza kanye uma ufika ekhaya esitolo.
• Phaka ukudla emapuletini amancane. Yidla kusuka kupuleti lesaladi esikhundleni sepuleti lesidlo sakusihlwa. Qhubeka nokuphaka izitsha ekhoneni lasekhishini ngakho kuzofanele uvuke imizuzwana. Ukubeka ukudla kwakho lapho kungatholakali kalula khona nalapho kungabonakali khona kuzokwenza kube nzima ukuthi udle ngokweqile.
• Ingxenye yepuleti yakho kufanele ibe nemifino eluhlaza. Hlukanisa enye ingxenye phakathi kwamaprotheni anciphile nezinhlamvu ezigcwele. Ukugcwalisa uhhafu wepuleti lakho ngemifino eluhlaza ngaphambi kokuphaka konke ukungena kwakho kungenye yezindlela ezilula zokulawulwa kwesabelo.
• Faka izinhlobo zokudla ezinamafutha aphansi. Esikhundleni soshizi okhilimu onamafutha aphelele, ukhilimu omuncu, nobisi, thenga okunamafutha aphansi noma ukushibilika esikhundleni. Sebenzisa uhhafu wemali ojwayele ukuyisebenzisa ukonga amakholori amaningi. Ungazama ukufaka uhhafu kashizi kakhilimu nge-hummus noma uhlanganise ukhilimu omuncu ne-yogurt elula ukwenza lokhu kube lula.
• Ungadli ungacabangi. Lapho udla phambi kwethelevishini noma ngenkathi wenza eminye imisebenzi, uzophazamiseka ngokwanele ukuthi ungadla kakhulu. Yidla etafuleni. Gxila ekudla kwakho ukuze wazi lapho usuthole ukudla okwanele.
• Ungadla phakathi kokudla uma ufisa. Uma ulambile phakathi kokudla, yidla isidlo esinempilo, esinentambo ephezulu njengesicucu sesithelo, isaladi elincane, noma isitsha sesobho esuselwe kumhluzi. Isiphuzo sizokugcwalisa ukuze ungadli kakhulu ekudleni kwakho okulandelayo. Ukudla okulula okubhangqa amaprotheni nama-carbohydrate ane-fiber kuzokushiya uneliseke ngokwengeziwe. Ezinye izibonelo zine-apula elinoshizi wentambo, ama-cracker kakolweni ogcwele ibhotela lamantongomane, noma izaqathe zezingane ezine-hummus.

Ukulawula osayizi bezabelo zakho lapho udla ngaphandle, zama lawa macebiso:

• Oda usayizi omncane. Esikhundleni esiphakathi noma esikhulu, cela usayizi omncane kakhulu. Ngokudla i-hamburger encane esikhundleni esikhulu, uzokonga cishe ama-calories ayi-150. I-oda elincane lamafriji lizokongela cishe ama-calories angama-300, futhi isoda encane izokonga ama-calories ayi-150. Ungalinge usayizi we-oda lakho.
• Oda "usayizi wesidlo sasemini" wokudla, kunokuba usayizi wedina.
• Oda ama-appetizers kunokufaka.
• Yabelana ngesidlo sakho. Hlukanisa ukungena nomngani, noma usike ukudla kwakho phakathi lapho kufika. Faka ingxenye eyodwa ebhokisini lokuzoya ngaphambi kokuba uqale ukudla. Ungadla ukudla okusele kwakho kwasemini ngosuku olulandelayo.
• Gcwalisa ngokudla okuphansi kwekhalori. Oda isaladi elincane, inkomishi yezithelo, noma inkomishi yesobho esuselwe kumhluzi ngaphambi kokungena kwakho. Izokugcwalisa ukuze ungadli okuncane kokudla kwakho.

Ukukhuluphala - usayizi wesabelo; Ukukhuluphala ngokweqile - usayizi wengxenye; Ukwehla kwesisindo - usayizi wesabelo; Ukudla okunempilo - usayizi wengxenye

Mozaffarian D. Ukudla okunomsoco kanye nezifo zenhliziyo nemithambo yegazi. Ku: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, ama-eds. Isifo Senhliziyo SikaBraunwald: Incwadi Yemithi Yezinhliziyo Nemithambo. Umhla ka-11. IPhiladelphia, PA: Elsevier; 2019: isahluko 49.

Amapaki EP, Shaikkhalil A, Sainath NN, Mitchell JA, Brownell JN, Stallings VA. Ukondla izingane ezinempilo, izingane kanye nentsha. Ku: Kliegman RM, St Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. Incwadi kaNelson Yezingane. Umhlaka 21. IPhiladelphia, PA: Elsevier; 2020: isahluko 56.

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.

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