Ukudla Okubi Kakhulu Ukudla Ekuseni

-Delile

• 1. Ukudla kwasekuseni
• 2. Amapancake namaWaffles
• 3. Toast Nge imajarini
• 4. Ama-muffin
• 5. Ijusi Yezithelo
• 6. Amakhekhe ama-Toaster
• 7. AmaScones aneJam noCream
• 8. Umgogodla Ongelona Amafutha Omnandi
• 9. Amabhara weGranola
• 10. Ukudla kwasekuseni okwenziwe nge-Gluten-Free
• Thatha Umlayezo Wekhaya

Mhlawumbe uzwile ukuthi ibhulakufesi yisidlo esibaluleke kakhulu sosuku.

Kodwa-ke, lokhu ikakhulukazi kuyinganekwane.

Yize kungaba iqiniso kwabanye abantu, abanye empeleni benza kangcono lapho beqa isidlo sasekuseni.

Ngokwengeziwe, ukudla ibhulakufesi elingenampilo kungaba kubi kakhulu kunokungadli nhlobo.

Isidlo sasekuseni esinempilo sifaka i-fiber, amaprotheni kanye namafutha anempilo akunikeza amandla futhi akwenze uzizwe ugcwele.

Ngokuphambene nalokho, isidlo sasekuseni esingenampilo singakwenza uzizwe uvilapha, kukwenze ukhuluphale futhi kwandise ubungozi besifo esingalapheki.

Nakhu ukudla okuyishumi okubi kakhulu ongakudla ekuseni.

1. Ukudla kwasekuseni

Abantu abaningi bacabanga ukuthi okusanhlamvu kwasekuseni kuyisinqumo esinomsoco ezinganeni nakubantu abadala.

Amaphakheji okusanhlamvu ngokuvamile afaka izimangalo zezempilo, ezinjengokuthi “kuqukethe okusanhlamvu okuphelele.” Ilebuli ingaphakamisa nokuthi okusanhlamvu kungumthombo omuhle wezakhamzimba ezinjengevithamini A nensimbi.

Eqinisweni, lokhu okusanhlamvu kucutshungulwa kakhulu futhi kuqukethe inani elincane kuphela lezinhlamvu ezigcwele. Futhi, izakhamzimba zengezwa ngokungeyikho enqubeni ebizwa ngokuthi i-fortification.

Olunye ucwaningo luthole ukuthi izingane ezidle okusanhlamvu okuqinisiwe kwasekuseni eklanyelwe ukuthuthukisa ukusebenza kwamasosha omzimba zigcina zigula kaningi njengezingane ezingadlanga okusanhlamvu ().

Izinhlamvu zokudla kwasekuseni ziqukethe okusanhlamvu okucwengile (hhayi okuphelele) noshukela.

Eqinisweni, ushukela uvame ukuba yinto yokuqala noma yesibili ohlwini lwezithako. Ukuphakama ohlwini, ubukhulu bukhulu.

Umbiko wango-2011 we-Environmental Working Group (EWG) uhlolisise okusanhlamvu okuthandwa kakhulu kwasekuseni okudliwe yizingane. Kutholakale ukuthi inkomishi engu-1 ekhonza imvamisa iqukethe ushukela ongaphezu kwamakhukhi ama-chocolate amathathu.

Ngisho nokukhethwa kokudla okusanhlamvu "okunomsoco", njenge-granola equkethe ama-oats, kuvame ukulayishwa ngoshukela.

Ukudla ushukela kakhulu kungakhuphula ubungozi bokukhuluphala ngokweqile, uhlobo lwesifo sikashukela esingu-2, isifo senhliziyo nezinye izimo zempilo ezingamahlalakhona ().

Izinhlamvu eziningi zasekuseni ziphakeme kakhulu ngoshukela kunamakhukhi nophudingi. Ukungeza okusanhlamvu okuphelele noma amavithamini okufakelwa namaminerali akubenzi ukhetho olunempilo.

2. Amapancake namaWaffles

Amapancake nama-waffles yizinketho ezithandwayo zokudla kwasekuseni ngempelasonto ekhaya noma ezindaweni zokudlela.

Kokubili ama-pancake nama-waffle aqukethe ufulawa, amaqanda, ushukela nobisi. Ziphekwe ngokuhlukile, kepha, ukuze zifeze ukwakheka okuhlukile nokuthungwa.

Yize enamaprotheni amaningi kunezinye izinto zasekuseni, ama-pancake nama-waffles aphezulu kakhulu kufulawa ocijisiwe. Abaphenyi abaningi bakholelwa ukuthi okusanhlamvu okucwengiwe okufana nofulawa kakolweni kufaka isandla ekumelaneni ne-insulin nokukhuluphala (,).

Ngaphezu kwalokho, ama-pancake nama-waffles ngokuvamile agcwele isiraphu ye-pancake, equkethe isiraphu yommbila ephezulu-fructose.

Isiraphu ye-high-fructose yommbila ingadala ukuvuvukala okushayela ukumelana ne-insulin, okungaholela kuma-prediabetes noma uthayiphe i-2 diabetes ().

Isiraphu ye-maple emsulwa iyisinqumo esingcono kunesiraphu ye-pancake, kodwa isenoshukela omningi, ongeza amakhalori angenalutho esidlweni.

Ngokuya nge-American Heart Association, iningi labantu lidla izikhathi eziphindwe kabili kuya kwezingama-3 kunesilinganiso esiphakeme sansuku zonke soshukela ongeziwe ().

Ama-pancake nama-waffles enziwa ngofulawa ocwengekile futhi afakwa ama-syrups ashukela aphezulu. Bangakhuthaza ukumelana ne-insulin futhi bandise ubungozi bokukhuluphala, thayipha isifo sikashukela sesi-2 nezinye izifo.

3. Toast Nge imajarini

I-toast efakwe imajarini ingabonakala njengokukhetha kwasekuseni okuhle, ngoba ayiqukethe amafutha agcwele noma ushukela.

Kodwa-ke, lokhu empeleni kuyisidlo sasekuseni esingenampilo ngezizathu ezimbili.

Okokuqala, ngoba ufulawa wesinkwa esiningi uhlanjululwe, ikunikeza izakhamzimba ezimbalwa nefayibha encane.

Ngoba iphezulu kuma-carbs acwengekile futhi inefayibha encane, inganyusa amazinga kashukela egazini lakho ngokushesha okukhulu.

Ushukela ophakeme wegazi uholela ekuphakameni kwendlala okubangela ukuthi udle kakhulu ekudleni okulandelayo, okungenza ube nesisindo ().

Okwesibili, ama-margarine amaningi aqukethe amafutha we-trans, okuwuhlobo lwamafutha olungenampilo ongawadla.

Abakhiqizi bokudla bakha amafutha e-trans ngokufaka i-hydrogen kumafutha emifino ukuze abonakale njengamafutha agcwele, aqinile ekamelweni lokushisa.

Ngenkathi izifundo zingakhombisanga amafutha agcwele ukulimaza, amafutha we-trans nakanjani akukubi kuwe. Kunobuningi bobufakazi bokuthi amafutha e-trans avuvukala kakhulu futhi akhulisa ubungozi besifo (8,,,).

Futhi khumbula ukuthi imajarini ingabhalwa ngokuthi "trans fat free" kepha isenamafutha we-trans, inqobo nje uma ingaphansi kwama-0.5 amagremu ngokuseva ().

Ukugcotshwa ngemajarini kukhulisa ushukela wegazi kanye namazinga e-insulin, kubangele indlala ebuyile futhi kukhuphule ubungozi bokuzuza kwesisindo nesifo senhliziyo.

4. Ama-muffin

Yize kunedumela lokuba nempilo enhle, ama-muffin amaningi angamakhekhe amancane nje acashile.

Zenziwe ngofulawa ocwengekile, uwoyela wemifino, amaqanda noshukela. Okuwukuphela kwesithako esinempilo amaqanda.

Ngaphezu kwalokho, ama-muffin adayiswa ngokuthengisa ngokuvamile makhulu kakhulu. Isibuyekezo esisodwa sithole ukuthi i-muffin ejwayelekile ehlanganisiwe idlula usayizi wengxenye ejwayelekile ye-USDA ngama-333% ().

Ukwanda okumangazayo kosayizi bezabelo kule minyaka engama-30 edlule kukholakala ukuthi kudlala indima enkulu kubhubhane lokukhuluphala.

Kwesinye isikhathi ama-muffin agcwele ushukela owengeziwe, noma agcwaliswe ngoshokoledi noma izithelo ezomisiwe, aqhubeke nokungeza ushukela nokuqukethwe kwekhalori.

Ama-muffin ngokuvamile aphezulu kufulawa elicwengekile, uwoyela ocucu wemifino noshukela, konke okungenampilo kakhulu.

5. Ijusi Yezithelo

Ijusi yezithelo ingenye yezinqumo ezimbi kakhulu ongazenza uma uzama ukugwema indlala, ukukhuluphala kwesisindo kanye nezifo ezingamahlalakhona.

Amanye amajusi wezithelo emakethe empeleni aqukethe ujusi omncane kakhulu futhi anoshukela ngoshukela noma isiraphu yommbila ephezulu-fructose. Amazinga aphezulu kashukela akhulisa ubungozi bokukhuluphala ngokweqile, i-metabolic syndrome, thayipha isifo sikashukela sesi-2 nezinye izifo (,,).

Ngisho nejusi yezithelo engu-100% iqukethe ushukela omningi. Ukudla inani elikhulu lejusi yezithelo kungaba nemiphumela efanayo esisindweni sakho nasempilweni njengokuphuza iziphuzo ezinoshukela ().

Ukuphuza ijusi yezithelo kubangela ukuba ushukela wegazi lakho ukhuphuke ngokushesha okukhulu ngoba awekho amafutha noma i-fiber yokwehlisa ukumuncwa. I-spike evelayo ku-insulin futhi yehla ushukela egazini ingakwenza uzizwe ukhathele, uthuthumela futhi ulambile.

Yize kunedumela lokuba nempilo enhle, ijusi yezithelo ihambisana kakhulu noshukela. Iqukethe inani elifanayo njenge-soda enoshukela.

6. Amakhekhe ama-Toaster

Amakhekhe ama-toaster ayindlela elula yokudla kwasekuseni ngokungangabazeki. Noma kunjalo, izithako zabo aziphilile neze.

Isibonelo, ama-Pop Tarts aqukethe ufulawa omhlophe, ushukela onsundu, isiraphu ephezulu yommbila we-fructose namafutha wesoya.

Isimangalo sezempilo "esibhakwe ngezithelo zangempela" sigqanyisiwe ngaphambili kwebhokisi, ngomzamo wokukuncenga ukuthi lawa khekhe angukudla kwasekuseni okunomsoco.

Ngaphezu kokuphakama noshukela nofulawa ocwengekile, amaqebelengwane e-toaster anama-gramu ambalwa kuphela wamaprotheni.

Olunye ucwaningo lukhombisile ukuthi abesifazane abadle ibhulakufesi ngamagremu ama-3 wamaprotheni nama-gramu angama-44 we-carbs bebelambile futhi bedla kakhulu ngesidlo sasemini kunabesifazane abadle ibhulakufesi eliphakeme, ibhulakufesi eliphansi ().

Amakhekhe ama-toaster anoshukela omningi nama-carbs acwengekile, kepha aphansi kunamaprotheni, angakhuphula indlala nokudla.

7. AmaScones aneJam noCream

Ama-scones agcwele ujamu afana nophudingi kunokudla.

Ama-Scones enziwa ngokuxuba ufulawa kakolweni ocwengileko, ibhotela noshukela nama-flavour oyifunayo. Inhlama bese ibunjwa ibe yimizuliswano emincane bese ibhakwa.

Ngokuvamile kufakwa ukhilimu nojamu noma i-jelly. Umphumela wokugcina ikhalori eliphezulu, ibhulakufesi elinoshukela eline-fiber encane namaprotheni.

Ucwaningo luye lwabonisa ukuthi i-fiber inezinzuzo eziningi, kufaka phakathi ukugcina ushukela wegazi lakho ulawulwa kahle. Futhi kukwenza uzizwe wanelisekile ngakho-ke ugcina usudla kancane ().

Ngakolunye uhlangothi, ukudla ibhulakufesi eligcwele i-carbs elicwengiweyo kungakhipha ushukela wegazi lakho kukwenze ulambe.

Kokunye ukuhlola, izingane ezikhuluphele kakhulu zibike ukuthi zizizwa zilambile futhi zanelisekile kancane ngemuva kokudla isidlo esinama-carb amaningi kunangemva kokudla iphrotheni ephezulu, ukudla okunama-carb amancane. Indlala yabo nokusutha kwamahomoni nakho kushintshile ().

Ama-Scones afakwe ukhilimu nojamu ahlinzeka ngokudla okuncane ngaphandle kwama-calories. Ama-carbs agayiwe kalula nokuntuleka kwe-fiber kungashayela indlala, okuholele ekwandeni kokudla kokudla nokuzuza kwesisindo.

8. Umgogodla Ongelona Amafutha Omnandi

Isitsha se-yogurt egcweleyo yobisi lonke egcwele amajikijolo yisibonelo esihle sokudla kwasekuseni okunempilo.

Kodwa-ke, isitsha se-yoghurt yezithelo engenamafutha, engenashukela ayisona.

Eqinisweni, ama-yogurts amaningi angenawo amafutha aqukethe ushukela ongaphezulu kunokuphakelwa okufana ne-ayisikhilimu.

Amafutha asiza ukukugcina ugcwele ngoba kuthatha isikhathi eside ukugaya kune-carbs, futhi kubangela nokuthi kukhishwe i-hormone egcwele ye-cholecystokinin (CCK) ().

Ukususa amanoni emikhiqizweni yobisi nokwengeza ushukela kuguqula inketho yasekuseni enomsoco ekudleni okulungele kangcono ukwelashwa ngezikhathi ezithile.

I-yogurt engenawo amafutha ishukela kakhulu, futhi ingaqukatha ngaphezulu kune-ayisikhilimu. Futhi ayinawo amafutha obisi wemvelo angakhuphula ukugcwala.

9. Amabhara weGranola

Amabha we-Granola angazwakala njengezinketho ezinhle zokudla kwasekuseni, kepha imvamisa awekho kangcono kunamaswidi.

Yize ama-oats angalungisiwe enefayibha eningi, imigoqo yegranola inikela ngamagremu ama-1-3 kuphela we-fiber, ngokwesilinganiso. Noma kunjalo, aqukethe ushukela omningi owengeziwe.

Eqinisweni, eminye yemikhiqizo ethandwa kakhulu iqukethe inhlanganisela kashukela, isiraphu yommbila noju. Inani elikhulu lala shukela lingakhuphula ushukela wegazi, amazinga e-insulin nokuvuvukala ().

Ngokuqhubeka nokukhuphula okuqukethwe kwabo koshukela, imigoqo yegranola kwesinye isikhathi iqukethe ama-chip chocolate noma izithelo ezomisiwe.

Okuqukethwe kwamaprotheni kwemigoqo yegranola nakho kuthanda ukuba phansi, kuqinisekisa futhi ukuthi ayikhethelo elifanele lokudla kwasekuseni.

Amabha we-Granola imvamisa aqukethe izinhlobo eziningana zoshukela ezithinta kabi ushukela wegazi namazinga e-insulin. Futhi abanazo amaprotheni nefayibha.

10. Ukudla kwasekuseni okwenziwe nge-Gluten-Free

Ukudla okungenalo i-Gluten sekuthandwa kakhulu eminyakeni yamuva ngenxa yokukhathazeka ngemiphumela emibi yezempilo ye-gluten ().

Yize kungenabungozi ekugwemeni i-gluten, ukudla okuningi kokudla okusetshenzisiwe okungenayo i-gluten okutholakalayo manje kungadala izinkinga.

Isibonelo, inhlanganisela yempuphu eyenziwe ngelayisi, amazambane kanye ne-tapioca ingena esikhundleni sefulawa kakolweni ngesinkwa esingenalutho se-gluten kanye nezimpahla ezibhakiwe.

Lezi zinhlayiya zinenkomba ephezulu ye-glycemic, ngakho-ke ziphakamisa ushukela wegazi ngokushesha. Lokhu kukhuphuka kuholela emazingeni aphezulu e-insulin angadala indlala ebuyile nokuzuza kwesisindo ().

Futhi, ama-pancake angenayo i-gluten, ama-muffin nezinye izimpahla ezibhakiwe azingcono kunezinguqulo zendabuko ezenzelwe ukolweni ngenxa yokuqukethwe kwawo okunamaphrotheni kanye nefayibha.

Ukudla okuhlanganisiwe okungenayo i-Gluten kwenziwa ngemifucumfucu ekhulisa ushukela egazini, okungaholela ekukhuphukeni kwe-insulin, ukuthanda ukudla okwandayo nokuzuza kwesisindo.

Thatha Umlayezo Wekhaya

Ukudla kwasekuseni kunamandla okukusethela usuku lwamazinga amakhulu wamandla, ushukela ozinzile wegazi nokulawula ukudla kwakho nesisindo sakho.

Ngakolunye uhlangothi, ukwenza ukukhetha okungafanele ngesikhathi sasekuseni kungakushiya ulambile futhi kunzima ukuthola usuku lonke.

Kungakhuphula nengozi yakho yokuthola izinkinga zempilo ngokuzayo.

Uma uzodla ukudla kwasekuseni, kwenze kube okuqukethe amaprotheni, amafutha anempilo nefayibha kusuka kokungalungiswanga, ukudla okuphelele.