Ukudla okuqinisa ukudla

Ukudla okuqinisa ukudla kuyakondla ngaphandle kokungeza amakhalori amaningi asuka kushukela namafutha agcwele. Uma kuqhathaniswa nokudla okudla ngokudla, lezi zinketho ezinempilo zinomsoco ophezulu futhi zithatha isikhathi eside ukugaya, ngakho-ke uhlala ugcwele isikhathi eside.

Noma yikuphi ukudla okunempilo kufaka izithelo nemifino nsuku zonke. Ukudla okumila emapulazini, ezingadini noma ezihlahleni kulayishwa izakhamzimba nofibre. Ziyakugcwalisa futhi zikunikeze ukugeleza okungaguquki kwamandla.

Izindlela zokudla izithelo. Gcina isitsha sezithelo esifakwe ekhishini lakho ukuze uthole ukudla okulula, okunempilo. Uma ufushane ngesikhathi, sebenzisa izithelo ezifriziwe eziza zisikiwe kusengaphambili. Hlola ukuze uqiniseke ukuthi awukho ushukela ongeziwe. Uhlu lwezithako kufanele lubandakanye izithelo kuphela. Ezinye iziphakamiso zokuphaka zifaka:

• Amajikijolo ngaphezu kwe-yogurt engenamafutha
• Izithelo ze-smoothie nge-yogurt engenamafutha
• Isaladi le-Citrus ngama-walnuts
• Isaladi le-Watermelon ngeviniga ebhalsamu
• Uphayinaphu othosiwe, amapentshisi noma ama-nectarin
• Kunqatshiwe amapheya
• Isipinashi nesaladi eliphakathi kwe

Izindlela zokudla imifino. Sika imifino eluhlaza njengezinqathe noma upelepele wezinti ube yizinti ukuze ukwazi ukuzidlela usuku lonke. Ungazidla futhi kusaladi. Njengezithelo, imifino eminingi ifika ngaphambi kokusikwa futhi iqandiswe. Futhi, hlola ilebula ukuze uqiniseke ukuthi uhlu lwezithako lufaka imifino kuphela. Zama le mibono yokupheka yemifino:

• I-broccoli ethosiwe ngaphezulu kwelayisi elinsundu
• Imifino yeCollard ngeqanda elithosiwe
• Ama-beet athosiwe anezinhlayiya ze-fennel ne-orange
• Isaladi lommbila notamatisi
• I-veggie kabobs eyosiwe noma imifino eyosiwe
• Isobho elithengwe ngesobho eliphansi elinemifino efriziwe efakiwe
• Imifino efriziwe inyakaziswe yipasta ebilayo phakathi nemizuzu engu-5 edlule yokupheka

Ubhontshisi ungumthombo omkhulu wamaprotheni nefayibha. Ungasebenzisa ubhontshisi ukunciphisa noma ukubuyisela inyama ezitsheni eziningi.

Izindlela zokudla ubhontshisi. Uma ungenaso isikhathi sokucwilisa ngaphambi kokupheka upheke ubhontshisi owomile, ubhontshisi osemathinini uzokongela isikhathi. Vele uqiniseke ukuthi uthenga ubhontshisi onosawoti omncane (i-sodium). Unganciphisa futhi okuqukethwe kwe-sodium ngokuhlanza nokukhipha ubhontshisi osemathinini. Nazi ezinye izindlela ezihlwabusayo zokudla ubhontshisi omningi:

• I-Vegetarian chili enezinyosi zezinso
• Ipea salsa enamehlo amnyama
• IHummus eyenziwe ngobhontshisi we-garbanzo
• Isobho lentil nezaqathe nesipinashi
• Hlukanisa isobho sepea
• Irayisi elinsundu nobhontshisi we-pinto
• Isaladi kabhontshisi omhlophe onolamula kanye nokwatapheya
• Ama-burger weveggie

Okungenani uhhafu wenhlamvu oyidlayo kufanele kube okusanhlamvu okuphelele. Izinhlamvu eziphelele zisenomsoco omningi kanye nefayibha abaqale ngayo njengezitshalo, ngoba okusanhlamvu okuphelele kuqukethe yonke inhlamvu yezinhlamvu. Yingakho isinkwa sikakolweni esiphelele sinokuthungwa nesinkwa esimhlophe sibushelelezi.

Izindlela zokudla okusanhlamvu okuphelele. Lapho ukhetha ukudla okwenziwe ngezinhlamvu ezigcwele, hlola uhlu lwezithako, okusanhlamvu okuphelele kufanele kubhalwe kuqala. Izindlela ezinhle zokuthola okusanhlamvu okuphelele zifaka:

• Isigaxa sikakolweni ophelele noma se-multigrain nge-avocado
• I-oatmeal enamajikijolo
• Irayisi lasendle nesaladi lamakhowe
• Irayisi elinsundu ngemifino ethosiwe ethosiwe
• Ibhali le-okusanhlamvu eliphelele nesobho semifino
• I-pizza kakolweni ophelele nemifino eyosiwe nesosi ye-marinara
• I-Popcorn enosawoti omncane noma ongekho nhlobo ibhotela

Ubisi olunamafutha amancane ne-nonfat, i-yogurt, ne-cottage shizi yimithombo enempilo ye-calcium, i-vitamin D ne-potassium. Ngokungafani neziphuzo ezinoshukela ezinama-calories amaningi, ubisi lukugcwalisa ngezakhi zomsoco.

Izindlela zokuthola ubisi oluningi. Yenza ubuciko lapho ungeza ubisi ekudleni kwakho:

• Faka ubisi ezinhlamvini zekhwalithi ephezulu
• Pheka i-oatmeal yakho ngobisi olunamanzi esikhundleni samanzi
• Yidla iyogathi yodwa, nezithelo, noma ugcotshwe uju
• Sebenzisa ukugqoka isaladi okusekelwe iyogathi
• Faka i-yogurt yamaGrikhi kokhilimu omuncu
• Ungadla kwizinti zikashizi ezinamafutha aphansi noma angenawo amafutha
• Sabalalisa i-cottage shizi enamafutha aphansi kubaqhekezi bakakolweni phezulu ngotamatisi
• Faka i-spoonful ye-nonfat cottage shizi kumaqanda aqhekekile

Faka inani elilinganiselwe lalokhu kudla ekudleni kwakho.

Amantongomane. Ngamanani amancane, amantongomane angumthombo omkhulu we-fiber, amaprotheni, namafutha enempilo. Kodwa amantongomane nawo anama-calories amaningi, futhi kulula ukuwadla ngokweqile. Zidle kancane. Izingxenye zamantongomane ngaphambi kwesikhathi, kunokuba uwadle uqonde kusuka esitsheni. Faka amantongomane kumasaladi nasezitsheni ezinkulu njengomthombo wamaprotheni.

Amafutha anempilo. Amafutha anjengamafutha omnqumo, u-canola, uwoyela we-sunflower, u-safflower oyela, kanye imajarini ethambile yizinto ezinhle ezimiselela uwoyela onamafutha aqinile, njengebhotela nokunciphisa. Amafutha amaningi anamafutha aqinile awalungile okhalweni nasenhliziyweni yakho.

Sebenzisa owoyela abaphilile esikhundleni sebhotela ekuphekeni nasekugqokeni isaladi ukwengeza ukunotha ekudleni kwakho. Njengamantongomane, amafutha anama-khalori aphezulu, ngakho-ke anempilo kakhulu ngamanani amancane.

Ukudla kwasolwandle. Izinhlanzi zasolwandle zinomsoco omningi namafutha anempilo yenhliziyo. UMnyango Wezolimo wase-United States (USDA) uncoma ukuthi kudliwe okungenani ama-oun angu-8 (226 gram) wokudla kwasolwandle masonto onke. Izinketho ezinempilo zifaka ama-sardine, i-herring, i-tilapia ne-trout.

Inyama yenkukhu. Inkukhu inempilo kakhulu uma uyosa, uyi-broil noma uyi-grill. Izinkukhu zamabele zinamafutha amancane nama-calories kunamathanga enkukhu. Kuhle ukupheka inkukhu ngesikhumba, okusiza ukuyigcina imanzi. Susa isikhumba ngaphambi kokudla ukuze wonge cishe ama-calories angama-50 namafutha acishe abe ngu-5.

Inkukhu ethosiwe, amaphiko enkukhu, noma inkukhu ekhonzwa nge-cream sauce ezinye zezindlela eziningi zokwenza inkukhu ingabi nempilo. Kungcono ukugwema lezi zinketho zezinkukhu.

Ukusikeka kwenyama. Ukuthi inyama inciphile noma inamafutha amaningi kuncike engxenyeni yesilwane evela kuyo.

• Ukuphakelwa kwengulube okhalweni kunama-gramu ama-3 amafutha. Izimbambo ezingasebenzi zinama-gramu angama-26 amafutha.
• I-sirloin steak ephezulu inamafutha ayi-7. Ubambo oluphambili lunamafutha acishe abe ngama-23.
• Bheka inyama yomhlabathi ebhalwe ukuthi "97% kuya ku-99% inciphile."

Kuphilile ngisho nokusebenzisa inyama enomzimba njengokuhlobisa esikhundleni senkambo eyinhloko. Isibonelo, pheka inyama yenkomo emuncu, ukhiphe uwoyela, bese uyifaka, kanye noqathe oqoshiwe ne-zucchini, ebhodweni le-tomato sauce.

Ukukhuluphala - ukudla okuqinisa ukudla; Ukukhuluphala ngokweqile - ukudla okuqinisa ukudla

Iwebhusayithi ye-Academy of Nutrition and Dietetics. Ukudla. www.eatright.org/food. Kufinyelelwe kuDisemba 3, 2020.

I-Despres JP, i-Larose E, i-Poirier P. Ukukhuluphala kanye nesifo se-cardiometabolic. 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 50.

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: Disemba 30, 2020.

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