Ukudla okudla ngokudla

Ukudla okuthinta ukudla kusebenza ngokumelene nawe uma ubuka isisindo sakho. Lokhu kudla kungahle kunambitheke, kepha kunomsoco omncane futhi kunama-calories amaningi. Okuningi kwalokhu kudla kukushiya uzizwa ulambile ngoba kunefayibha noma amaprotheni amancane. Ngokuvamile, ukudla okudla ngokudla kufanele kube yingxenye encane kakhulu yokudla kwakho kukonke.

Ukudla okunamafutha amaningi. Ukudla okuningi okunamafutha amaningi kunama-calories amaningi kepha kunomsoco omncane. Okuningi kwalokhu kudla okudla ngokudla kwenziwa ngamafutha angenampilo noma asetshenzisiwe. Lezi zinhlobo zamafutha ziqinile ekamelweni lokushisa. Isibonelo, amafutha aseshizi nebhotela aqinile. Ngokuphambene, uwoyela womnqumo onempilo unamafutha angamanzi. Noma kunjalo, kufanele ulawule njalo izingxenye zakho, ngoba amafutha amaningi kakhulu angaholela ekutholeni isisindo.

Ukudla okunamafutha aphezulu kufaka:

• Inyama enamafutha, njengesoseji, ubhekeni nezimbambo
• Izitsha ezenziwe ngoshizi onamafutha agcwele, njenge-pizza, i-burritos, ne-mac noshizi
• Ukudla okuthosiwe
• Ukudla okunobisi okunamafutha aphelele, njenge-ayisikhilimu noma i-pudding
• Ukudla okulungiselelwe ngokhilimu, njengososo abanokhilimu nosobho

Izinhlamvu ezihlanjululwe. Ngokungafani nokusanhlamvu okukhulisa ngokuphelele ukudla, iningi lezakhamzimba nefayibha kususwe kulezi zinhlamvu ngenkathi kucolisiswa. Ngenxa yalokho, bakushiya ulambile.

Izinhlamvu ezihlanjululwe zifaka:

• Isinkwa esimhlophe
• I-pasta eyenziwe ngofulawa omhlophe
• Irayisi elimhlophe

Iziphuzo ezinekhalori eliphezulu. Iziphuzo ezinoshukela ngokuvamile zinama-calories amaningi kakhulu.

• Isoda. Ithini lama-16-ounce (480 mL) likashukela kashukela linama-khalori acishe afane nekhukhi.
• Isiphuzo sezithelo. Iningi lejusi yezithelo linoshukela omningi kanti nezithelo ziphansi. Funa ijusi yezithelo engu-100% ngaphandle kwesiraphu yommbila engeziwe, i-dextrose, i-sucrose, noma isiraphu. Bukela usayizi wakho wokuphaka, ngoba amajusi ayi-100% asenama-calories amaningi. Imvamisa azinazo izakhamzimba eziningi njengezithelo zonke ezikhinywe kuzo. Indlela engcono ukudla ucezu lwesithelo. I-fiber eyengeziwe kanye nenqwaba kuzokusiza uzizwe ugcwele.
• Ezemidlalo neziphuzo zamandla. Eziningi zalezi ziphuzo zinoshukela omningi nama-calories. Iziphuzo zamandla nazo zine-caffeine eningi. Ngaphandle kokuthi uzilolonge ngokwanele ukujuluka ihora noma ngaphezulu, ungcono ngamanzi okuphuza. Ungakhetha futhi izinhlobo zamakhalori aphansi alezi ziphuzo.
• Iziphuzo zekhofi. Ikhofi linama-calories amancane lilodwa. Kepha uma usufaka ubisi olunamafutha aphezulu, ukunambitheka okunoshukela, nokhilimu ophehliweyo, isibalo sekhalori sikhuphuka.

Izimpahla ezibhakiwe. Okuphezulu okunamafutha, ushukela, nokusanhlamvu okucwengiwe, amaqebelengwane kanye nama-dessert abhakiwe kuyizinto zokudla kuwo wonke amazinga. Nciphisa lokhu kudla ekuphatheni ngezikhathi ezithile futhi uqiniseke ukuthi ubuka osayizi bezingxenye zakho. Lokhu kufaka phakathi:

• Ama-donuts
• Ama-muffin
• Ama-Scones
• Ikhekhe
• Amakhukhi
• AmaBrownies

Amabha wokuzivocavoca. Le migoqo kungenzeka ithole idumela layo eliphilile ngoba ithengisiwe ukukunikeza amandla okuzivocavoca umzimba. Kepha iningi lazo lifana kakhulu nemigoqo kaswidi: ifayibha encane, futhi linoshukela omningi, amafutha, namakhalori. Ngaphandle kokuthi udinga amandla asheshayo phakathi nomjaho noma iseshini yokuziqeqesha, funa indlela enempilo yokufaka uphethiloli.

Amasobho asuselwa kukhilimu. Iseluleko sokwenza isidlo sesobho nesaladi singabuya uma inkomishi yakho yesobho inekhalori namafutha we-hamburger. Amasobho anoshukela afana ne-mushroom bisque nama-chowders amaningi anama-khalori azungeze ama-400 enkomishini e-1 (250 mL). Amasobho asuselwa kumhluzi afana ne-minestrone anama-calories angama-100.

Ukugqoka isaladi okumnandi. Ukugqoka i-ranch, i-peppercorn, noshizi oluhlaza okwesibhakabhaka kungashintsha isaladi enempilo ibe yisidlo esinamafutha amaningi. Kepha awudingi ukuya ngokuphelele nonfat. Esikhundleni salokho, sebenzisa i-spoonful yokugqoka eyenziwe ngamafutha enempilo njengama-avocado, u-olive olive, noma i-yogurt. Uma ukhetha ukuzitika ngokugqoka okunosawoti, yilinganise ngokucophelela futhi ubeke umkhawulo ezingxenyeni zakho zingabi ngaphezu kwe-1 kuye ku-2 tbsp (15 kuya ku-30 ​​mL).

Ukudla okungenashukela. Uma ukudla okuvame ukwenziwa noshukela kubhalwe ukuthi akunashukela, hlola amakhalori akulebuli yokudla. Imvamisa, kufakwa amafutha amaningi nosawoti ukwenzela ukungabikho koshukela.

Amazambane. Ukuthi amazambane adla ukudla noma aqinisa-ukudla kuya ngokuthi uwapheka kanjani. Amazambane abhakiwe anama-calories angama-120. Ungayifaka nge-broccoli bese uyigcoba ngamafutha omnqumo. Kepha uma usuthosa amazambane noma uwuguqule waba brown brown, ama-calories angaphezu kwamafutha aphindwe kabili futhi angenampilo akhula kakhulu.

Amantongomane. Iphezulu ku-fiber, amantongomane ayindlela emnandi yokudla amanoni anempilo yenhliziyo. Kodwa amantongomane nawo anama-calories amaningi. Inkomishi eyodwa yamantongomane aqoshiwe ingaba nama-calories angaphezu kwama-700. Ukuze uthole isilinganiso samaprotheni namafutha anempilo yenhliziyo, zikhawulele ku-1 kuya ku-2 tbsp (15 kuya ku-30 ​​ml) webhotela lamantongomane noma idlanzana lamantongomane angenawo usawoti njengama-alimondi noma ama-walnuts.

Izithelo ezomile. Inqubo yokumisa ithatha amanzi nevolumu eningi, yenze izithelo ezomisiwe zibe phezulu ngama-calories noshukela kunosayizi wengxenye efanayo wezithelo ezintsha. Inkomishi (150 amagremu) yamakhiwane omisiwe inama-calories angu-371 nama-gramu ayi-71 kashukela. Qhathanisa lokho namakhiwane amasha ama-2 amasha, anenani lama-khalori angama-94 nama-gramu ayi-20 kashukela. Ukulawulwa kwengxenye kuyisihluthulelo sokudla izithelo ezomisiwe ngaphandle kokuphazamisa ukudla kwakho.

IGranola. Lokhu okunye ukudla okudliwa kakhulu ezingxenyeni ezincane. Inkomishi (amagremu ayi-120) kagranola ingahle isuke kumakholori angama-343 ngohlobo lwamafutha aphansi owathenga esitolo, kuye kuma-calories angama-597 enkomishini yegranola eyenziwe ngokwenza. Izinhlobo eziningi zentengiso zengeze ushukela namafutha. Njengezithelo namantongomane omisiwe, i-granola igcwele ifayibha nezakhamzimba. Funda amalebula, naka osayizi bokuphaka, bukela ukubalwa kwekhalori, futhi udle i-granola ngamanani amancane. Inkomishi enguhhafu (60 amagremu) noma ngaphansi ingagqoka isitsha se-yogurt engenayo i-nonfat noma yenze isiphuzo esiphundu sesithelo esisha.

Ukukhuluphala ngokweqile - ukudla okudla ngokudla; Ukukhuluphala ngokweqile - ukudla okudla ngokudla; Ukwehla kwesisindo - ukudla okudla ngokudla

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.

IMaratos-Flier E.Ukukhuluphala.Ku: Melmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, eds. Incwadi kaWilliams ye-Endocrinology. Umhlaka 14. IPhiladelphia, PA: Elsevier; 2020: isahluko 40.

UMnyango Wezolimo wase-US kanye noMnyango Wezempilo kanye Nezinsizakalo Zabantu e-US. Imihlahlandlela Yezokudla KwabaseMelika, 2020-2025. Uhlelo lwesi-9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Kubuyekezwe uDisemba 2020. Kufinyelelwe kuFebhuwari 2, 2021.

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