Ungadla kubantu abadala

Cishe noma ngubani ozama ukubheka isisindo sakhe, ukukhetha ukudla okulula okunempilo kungaba yinselele.

Noma ukudla okulula kuthuthukise "isithombe esibi," ukudla okulula kungaba yingxenye ebalulekile yokudla kwakho.

Bangakunikeza amandla phakathi nosuku noma lapho uzivocavoca umzimba. Ukudla okulula okunempilo phakathi kokudla nakho kunganciphisa indlala yakho futhi kukugcine ekudleni ngokweqile ngesikhathi sokudla.

Kunokudla okulula okuningi ongakhetha kukho, futhi ngokuqinisekile akuwona wonke ama-snacks anempilo noma azokusiza ukuphatha isisindo sakho. Zama ukunciphisa ukudla okulula okungenampilo okuletha endlini. Uma zingatholakali, kungenzeka ukuthi wenze izinqumo ezinempilo.

Uma ungenaso isiqiniseko sokuthi ukudla okulula kuyimpilo, funda ilebuli yamaNutrition Facts, enikeza imininingwane ngosayizi wokuphakela, ama-calories, amafutha, isodiyamu, noshukela ongeziwe.

Naka usayizi wokuphaka ophakanyiswe kwilebula. Kulula ukudla ngaphezu kwalesi samba. Ungalokothi udle uqonde kusuka esikhwameni, kodwa hlulela kokufanelekile bese ubeka isitsha ngaphambi kokuba uqale ukudla. Gwema ukudla okulula okudwelisa ushukela njengenye yezithako ezimbalwa zokuqala. Amantongomane awukudla okulula, kepha usayizi wengxenye mncane, ngakho-ke uma udla uqonde esikhwameni, kulula kakhulu ukudla amakhalori amaningi kakhulu.

Ezinye izinto okufanele ucabange ngazo:

• Usayizi wesidlwana kufanele ubonise ukulingana okuhle phakathi kwama-calories anele ukukugculisa, kepha nokho akukuningi kakhulu ukukhuthaza ukuzuza kwesisindo okungafuneki.
• Khetha ukudla okunamafutha amancane noshukela ongeziwe kanye nefayibha namanzi amaningi. Uzodla amakhalori ambalwa kepha hlala ugcwele isikhathi eside. Lokhu kusho ukuthi i-apula liyisidlwana esinempilo kunesikhwama samashipsi.
• Lwela izithelo, imifino, ukudla okulula okusanhlamvu okuphelele, nobisi olunamafutha amancane.
• Nciphisa ukudla neziphuzo eziqukethe ushukela ongeziwe.
• Izithelo ezintsha ukukhetha okunempilo kunesiphuzo esinephunga lezithelo. Ukudla neziphuzo ezibala ushukela noma isiraphu yommbila njengesinye sezithako zokuqala akuzona izinketho zokudla okulula.
• Ukubhangqa iprotheni ne-carbohydrate kuzosiza isinongo ukukugcina ugcwele kakhulu. Izibonelo zifaka phakathi ukuba ne-apula noshizi wezintambo, ama-cracker kakolweni agcwele ibhotela lamantongomane, izaqathe kanye ne-hummus, noma i-yogurt engenalutho nezithelo ezintsha.

Izithelo nemifino yizinqumo ezinhle zokudla okulula okunempilo. Zigcwele amavithamini futhi zinama-calories amancane namafutha. Abanye abaqhekezi bakakolweni kanye noshizi nabo benza ukudla okulula.

Ezinye izibonelo zezinto zokudla okulula yilezi:

• Ama-apula (omisiwe noma asikwe ama-wedges), 1 ophakathi noma ¼ inkomishi (amagremu angama-35)
• Ubhanana, 1 okulingene
• Omisiwe, ¼ inkomishi (35 amagremu)
• Izithelo zesikhumba (izithelo ezomisiwe puree) ngaphandle koshukela ongeziwe
• Izaqathe (izaqathe ezijwayelekile ezisikwe zaba yimichilo, noma izaqathe zezingane), inkomishi eyodwa (130 amagremu)
• Thwebula uphizi (ama-pods ayadla), 1.5 izinkomishi (350 amagremu)
• Amantongomane, 1 oz. (28 amagremu) (cishe ama-alimondi angama-23)
• Okusanhlamvu okusanhlamvu okusanhlamvu okuphelele (uma ushukela ungekho ohlwini lwezithako ezi-2 zokuqala), ¾ inkomishi (amagremu angama-70)
• Ama-Pretzels, 1 oz. (28 amagremu)
• Ushizi wentambo, 1.5 oz. (42 amagremu)
• I-yogurt enamafutha aphansi noma angenawo amafutha, ama-8 oz. (224 amagremu)
• I-muffin ye-English ekolweni ephelele
• Ama-popcorn aqhamuka emoyeni, izinkomishi ezi-3 (amagremu angama-33)
• Utamatisi we-Cherry noma wamagilebhisi, ½ inkomishi (amagremu ayi-120)
• IHummus, ½ izinkomishi (120 amagremu)
• Imbewu yethanga egobolondweni, ½ inkomishi (18 amagremu)

Faka ukudla okulula ezitsheni noma amapulasitiki amancane ukuze kube lula ukuwaphatha ephaketheni noma esikhwameni. Ukubeka ukudla okulula ezitsheni kukusiza ukuthi udle ingxenye yesayizi elungile. Hlela kusengaphambili ulethe ukudla kwakho okulula ukuze usebenze.

Nciphisa ukudla okulula ukudla okungenamsoco njengama-chips, uswidi, ikhekhe, amakhukhi no-ayisikhilimu. Indlela engcono kakhulu yokugwema ukudla ukudla okungenamsoco noma okunye ukudla okulula okungenampilo ukungabi nalokhu kudla endlini yakho.

KULUNGILE ukuba nesidlwana esingenampilo ngezikhathi ezithile. Ungalokothi uvumele noma yikuphi ukudla okulula okungenampilo noma amaswidi kungaholela ekushibilikeni lokhu kudla noma ukuzitika ngokweqile. Isihluthulelo ibhalansi nokulinganisela.

Amanye amathiphu:

• Faka isitsha sikaswidi ngesitsha sezithelo.
• Gcina ukudla okunjengamakhukhi, ama-chips noma u-ayisikhilimu lapho kunzima ukubona noma ukufinyelela khona. Beka u-ayisikhilimu ngemuva kwefriji namachips eshalofini eliphezulu. Hambisa ukudla okunempilo uye phambili, ezingeni leso.
• Uma umndeni wakho ungadla ubukele i-TV, faka ingxenye ethile yokudla esitsheni noma epuletini kumuntu ngamunye. Kulula ukudla ngokweqile kusuka ephaketheni.

Uma unenkinga yokuthola ukudla okulula okunempilo ofuna ukukudla, khuluma nodokotela wezokudla obhalisiwe noma umhlinzeki wezokunakekelwa kwempilo yomndeni wakho ngemibono ezosebenzela umndeni wakho.

Ukwehlisa isisindo - ukudla okulula; Ukudla okunempilo - ukudla okulula

Iwebhusayithi yaseAmerican Academy of Nutrition and Dietetics. Ukudla okulula kwabantu abadala nentsha. www.eatrightpro.org/~/media/eatright%20files/nationalnutritionmonth/handoutsandtipsheets/nutritiontipsheets/smart-snacking-for-adult-and-teens.ashx. Kufinyelelwe ngoSepthemba 30, 2020.

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
• Ukulawula Isisindo