Ukudla Oku-10 "Okunamafutha Amancane" Okukubi Ngempela Kuwe

-Delile

• 1. Ukudla kwasekuseni okusanhlamvu okunomsoco omningi
• 2. Iziphuzo Zekhofi Ezinamafutha Amancane
• 3. I-yogurt ene-Fat ephansi
• 4. Ukugqoka isaladi elinamafutha aphansi
• 5. Ibhotela Lamantongomane Elincishisiwe
• 6. Ama-Muffin Ama-Low-Fat
• 7. I-yogurt efriziwe ephansi
• 8. Amakhukhi anamafutha amancane
• 9. Amabha Okudla Okunamafutha Amaningi
• 10. Isandwich Esinamafutha Amancane
• Thatha Umlayezo Wekhaya

Abantu abaningi bahlobanisa igama elithi "amafutha aphansi" nokudla okunempilo noma okunempilo.

Okunye ukudla okunomsoco, njengezithelo nemifino, ngokwemvelo kunamafutha amancane.

Kodwa-ke, ukudla okusetshenzisiwe okunamafutha amancane kuvame ukuba noshukela omningi nezinye izithako ezingenampilo.

Nakhu ukudla okuyishumi okunamafutha aphansi okungakulungele.

1. Ukudla kwasekuseni okusanhlamvu okunomsoco omningi

Ngandlela thile, okusanhlamvu kwasekuseni kubonakala kuyindlela enempilo yokuqala usuku lwakho.

Isibonelo, inamafutha amancane futhi iqiniswe ngamavithamini namaminerali. Leli phakethe libuye libhale uhlu lwezimangalo zezempilo ezinjengokuthi "kuqukethe okusanhlamvu okuphelele."

Kodwa-ke, okusanhlamvu okuningi kulayishwa ushukela. Esigabeni sezithako, ushukela uvame ukuba yinto yesibili noma yesithathu efakwe kuhlu, okusho ukuthi ikhona ngamanani amakhulu.

Eqinisweni, umbiko we-2014 we-Environmental Working Group uthole ukuthi okusanhlamvu okujwayelekile okubandayo kwasekuseni kuqukethe cishe i-25% kashukela ngesisindo.

Ngaphezu kwalokho, akuyona ushukela wetafula elimhlophe okufanele ukhathazeke ngawo. Ushukela omhlophe, ushukela onsundu, isiraphu yommbila ephezulu ne-fructose noju konke kuqukethe i-fructose.

Inani elithe xaxa le-fructose lixhunyaniswe nengozi eyengeziwe yokukhuluphala, isifo senhliziyo, isifo sezinso, uhlobo lwesifo sikashukela sohlobo 2 nezinye izinkinga zempilo ().

Ngokwengeziwe, okusanhlamvu “okunempilo kakhulu” okunamafutha aphansi kungaba ezinye zezaphulamthetho ezimbi kakhulu.

Isibonelo, uhhafu wenkomishi (amagremu angama-49) wegranola enamafutha amancane iqukethe amagremu ayi-14 kashukela. Lokhu kusho ukuthi ama-29% wamakhalori esewonke ushukela (2).

Ngezansi:

Izinhlamvu zokudla kwasekuseni ezinamafutha aphansi, ezinoshukela zinoshukela omningi, kufaka phakathi izinhlobo “ezinempilo” njengegranola.

2. Iziphuzo Zekhofi Ezinamafutha Amancane

Ikhofi ngesinye seziphuzo ezinempilo kunazo zonke ongaziphuza.

Iqukethe ama-antioxidants avikela impilo yenhliziyo futhi ahlotshaniswa nokwehla kwengozi yohlobo lwesifo sikashukela sohlobo 2 (3,).

Ikhofi nayo iqukethe i-caffeine, engathuthukisa ukusebenza ngokomqondo nangokomzimba ngenkathi inyusa isilinganiso semethabolic (5, 6).

Ngakolunye uhlangothi, okuqukethwe ushukela okuphezulu kweziphuzo zekhofi ezinamafutha aphansi kungathinta impilo.

Isibonelo, isiphuzo se-mocha esine-oz engu-16-oz (450-gram) esingenawo amafutha sinama-gramu ama-2 kuphela amafutha kepha sishaya amagremu angama-33 kashukela. Lokho ngama-57% wamakhalori aphelele (7).

Lesi siphuzo asihlinzeki nje kuphela ngokudla okuphezulu kwe-fructose, kodwa sisesimweni soketshezi, okubonakala kuyingozi kakhulu empilweni ().

Ama-calories angamanzi awenelisi njengama-calories avela ekudleni okuqinile. Bathuthukisa ukudla okuphezulu nsuku zonke kwekhalori okungaholela ekutholeni isisindo (,).

Ngezansi:

Ukungeza ushukela ekhofi kuguqula isiphuzo esinempilo sibe ngesingaholela ekukhuleni kwesisindo nasezifweni.

3. I-yogurt ene-Fat ephansi

I-yogurt inegama elidala njengokudla okunempilo.

Ucwaningo lukhombisa lokho ithafa iyogathi ingasiza ekwehliseni isisindo futhi ithuthukise ukwakheka komzimba, ngokwengxenye ngokukhuphula amazinga ama-hormone agcwele i-GLP-1 ne-PYY ().

Kodwa-ke, i-yogurt enamafutha aphansi, enoshukela iqukethe ushukela omningi kakhulu ukuze ufaneleke njengokhetho olunomsoco.

Eqinisweni, izinhlobo eziningi ze-yogurt enamafutha amancane ne-nonfat zinoshukela ophakeme njengama-dessert.

Isibonelo, ama-ounces ayi-8 (ama-gram angu-240) we-yogurt enezithelo, i-nonfat iqukethe amagremu angama-47 kashukela, cishe amathisipuni ayi-12. Ngokuqhathanisa, ukukhonza okulingana ne-chocolate pudding kunama-38 amagremu kashukela (12, 13).

Ama-yogt angama-nonfat namafutha amancane aqukethe ne-linoleic acid (CLA) encane, okuyinhlanganisela etholakala emafutheni obisi angadala ukulahleka kwamafutha (,).

Ngezansi:

I-yogurt engenalutho eyenziwe ngobisi lonke inempilo, kepha i-yogurt enamafutha aphansi enoshukela ingaba ushukela ophakeme njengama-dessert.

4. Ukugqoka isaladi elinamafutha aphansi

Ukugqoka isaladi kuthuthukisa ukunambitheka kwemifino eluhlaza futhi kungathuthukisa umsoco wesaladi.

Ukugqokwa kwesaladi ngokwesiko kunamafutha amaningi, okusiza umzimba wakho ukumunca amavithamini A, D, E noK.

Ngaphezu kwalokho, amafutha akusiza ukumunca ama-antioxidants ekudleni okufana nemifino enamaqabunga, izaqathe notamatisi (,).

Ngokuphambene nalokho, ukugqoka isaladi elinamafutha aphansi namafutha akunikezi noma yiziphi izinzuzo zezempilo ekudleni kwakho.

Iningi lazo liqukethe noshukela nezinto zokuvikela.

Yize kungamangalisi ukuthi ukugqoka okumnandi njenge-honey mustard ne-Thousand Island kunoshukela omningi, amanye amaningi nawo alayishwe ushukela noma isiraphu yommbila ephezulu-fructose. Lokhu kufaka ukugqoka kwamaNtaliyane okungenamafutha.

Ukugqokwa kwesaladi okunempilo kunakho konke kwenziwa ngaphandle koshukela futhi kuqukethe amafutha emvelo njengamafutha omnqumo, ahlinzeka ngezinzuzo zempilo yenhliziyo (,,).

Ngezansi:

Izingubo zesaladi ezingenamafutha amancane nezingenamafutha ziqukethe ushukela nezithasiselo kepha zintula izinzuzo zamafutha enempilo njengamafutha omnqumo.

5. Ibhotela Lamantongomane Elincishisiwe

Amantongomane ukudla okumnandi nokuthandwayo.

Ucwaningo lukhombisa ukuthi amakinati nebhotela lamantongomane angaba nezinzuzo zokulawulwa kwesifiso sokudla, isisindo somzimba, ushukela wegazi nempilo yenhliziyo (,,,).

Iphezulu emafutheni e-monounsaturated, kufaka phakathi i-oleic acid, engabhekela izinzuzo eziningi.

Kodwa-ke, qaphela ukuthi ibhotela lemvelo lamantongomane liqukethe amakinati kuphela futhi mhlawumbe nosawoti.

Ngokuphambene, ibhotela lamantongomane elincishisiwe liqukethe ushukela nesiraphu yommbila ephezulu-fructose.

Ngaphezu kwalokho, yize amanoni esewonke ehlisiwe kusuka ku-16 gram kuya ku-12, amanye amafutha we-monounsaturated enempilo athathelwe indawo uwoyela wemifino osetshenzisiwe.

Okuqukethwe kwekhalori kukabhotela wemvelo yamantongomane nebhotela lamantongomane elincishisiwe kuyefana: ama-calories ayi-190 ngezipuni ezimbili. Kodwa-ke, ibhotela lemvelo lamantongomane liphilile kakhulu.

Ngezansi:

Ibhotela lamantongomane elehlisiwe liqukethe ushukela namafutha asetshenzisiwe kepha ahlinzeka inani elifanayo lama-khalori njengebhotela lamantongomane emvelo, elinempilo kakhulu.

6. Ama-Muffin Ama-Low-Fat

Ama-muffin anamafutha amancane angabonakala njengenketho enempilo kunezinye izimpahla ezibhakiwe, kodwa empeleni azingcono.

I-muffin encane, engama-71 gram, namafutha we-blueberry aphansi aqukethe amagremu ayi-19 kashukela. Lokhu kungama-42% wokuqukethwe kwekhalori (25).

Kodwa-ke, lena i-muffin encane kakhulu kunaleyo ongayithola esitolo sekhofi noma esitolo esikahle.

Iqembu elilodwa labaphenyi labika ukuthi i-muffin yokuhweba ejwayelekile ingaphezu kuka-300% omkhulu kunosayizi ojwayelekile we-USDA ().

Ngaphandle kwama-muffin we-bran, ama-muffin anamafutha aphansi aqukethe i-fiber encane futhi kaningi ane-index ephezulu ye-glycemic (GI). Ukudla okuphezulu kwe-GI kuphakamisa ushukela wegazi ngokushesha, okungakhuphula indlala eqhuba ukudla ngokweqile futhi eholele ekutholeni isisindo ().

Ngezansi:

Ama-muffin anamafutha amancane aneshukela amaningi futhi anenkomba ephezulu ye-glycemic engaholela ekulambeni, ekudleni ngokweqile nasekuzuzeni isisindo.

7. I-yogurt efriziwe ephansi

I-yogurt efriziwe engenamafutha amancane noma angenawo amafutha ibhekwa njengokukhetha okunempilo kune-ayisikhilimu ngoba iphansi kakhulu emafutheni.

Kodwa-ke, uqukethe ushukela omningi njengo-ayisikhilimu, uma kungenjalo.

Amagremu ayi-100 (3.5 oz) we-yogurt efriziwe engafakwanga iqukethe amagremu angama-24 kashukela, kanti lelo nani lika-ayisikhilimu liqukethe amagremu angama-21 (28, 29).

Ngaphezu, osayizi bezingxenye ze-yogurt efriziwe ngokuvamile bakhulu kakhulu kunaleyo ye-ayisikhilimu.

Ngezansi:

I-yogurt efriziwe iqukethe ushukela omningi noma ngaphezulu kune-ayisikhilimu, futhi uvamise ukudliwa ngobuningi obukhulu.

8. Amakhukhi anamafutha amancane

Amakhukhi angenamafutha amancane awekho aphilile kunamanye amakhukhi. Futhi azinambitheki.

Ngenkathi ukuthambekela okunamafutha amancane kwakusezingeni eliphezulu ngawo-1990, amakhukhi amaningi anamafutha aphansi agcwalisa amashalofu ezitolo.

Kodwa-ke, abacwaningi bathole ukuthi lezi zinguquko ezinamafutha aphansi bezingagculisi kakhulu uma kuqhathaniswa nezokuqala ().

Njengokudla okuningi okunamafutha amancane, okuqukethwe ushukela kulawa makhukhi kuphezulu. Ikhukhi le-oatmeal raisin elinamafutha linama-gramu ayi-15 kashukela, okuyi-55% yengqikithi yekhalori yalo (31).

Ngaphezu kwalokho, amakhukhi anamafutha aphansi enziwa ngofulawa ocwengileko, ongenampilo.

Ngezansi:

Amakhukhi angenamafutha amancane futhi angenamafutha awekho anempilo kunamakhukhi ajwayelekile. Ziphezulu kakhulu ushukela futhi futhi zinambitheka kabi.

9. Amabha Okudla Okunamafutha Amaningi

Amabhala okusanhlamvu anamafutha amancane athengiswa njenge-snack enempilo kubantu abasuke bematasa.

Eqinisweni, zilayishwa ushukela futhi ziqukethe amaprotheni amancane kakhulu, isakhi esikhuthaza ukugcwala.

Eqinisweni, ucwaningo lukhombisa ukuthi ukudla ukudla okulula kwamaprotheni amaningi kungasiza ekuvimbeleni ukudla ngokweqile ().

Ibha elilodwa le-cereal bar elithandwayo elinamafutha amancane, eliqukethe ama-strawberry liqukethe amagremu ayi-13 kashukela kepha yigremu elilodwa kuphela le-fiber no-2 gramu wamaprotheni (33).

Ngezansi:

Amabha okusanhlamvu anamafutha amancane anoshukela omningi kepha anefayibha namaprotheni amancane. Ngaphezu kwalokho, aqukethe ushukela omningi kakhulu kunezithelo.

10. Isandwich Esinamafutha Amancane

Ukusakazeka okunamafutha amancane njengemargarini akuyona inketho ehlakaniphile.

Noma benamafutha amancane kunokusakazeka kwasekuqaleni okufana nebhotela, basenamafutha emifino asetshenzwe kakhulu angaba yingozi empilweni.

Ngaphezu kwalokho, okunye ukukhanya kusakazeka ngokukhethekile okukhangiswa ngokuthi "kunempilo enhliziyweni" empeleni kuqukethe amanani amancane wamafutha we-trans, axhunyaniswe nokuvuvukala, isifo senhliziyo nokukhuluphala (,,).

Empeleni kunempilo kakhulu ukusebenzisa inani elilinganiselwe lebhotela noma i-mayo enempilo kunokuba kucutshungulwe ukusabalala kwamafutha amancane.

Ngezansi:

Imargarini enamafutha amancane nokusakazeka kucutshungulwa kakhulu. Zenziwe ngamafutha emifino angenampilo futhi kaningi ziqukethe amafutha we-trans.

Thatha Umlayezo Wekhaya

Ukudla okunamafutha amancane kungabonakala kunempilo, kepha kuvame ukulayishwa ushukela nezinye izithako ezingenampilo. Lokhu kungaholela ekulambeni ngokweqile, ekutholeni isisindo nasekuguleni.

Ukuze ube nempilo efanelekile, kungcono ukudla ukudla okungasetshenziswanga, okuphelele. Lokhu kufaka ukudla okuyi ngokwemvelo amafutha amancane, kanye nokudla okuqukethe ngokwemvelo amafutha enempilo.