Ukudla Okungakulungelanga Okungakulungele Kakhulu

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Sihlala sitshelwa ukuthi singadli ukudla okunempilo okufana nobhanana noma amaqanda aphelele-nganoma yisiphi isibalo sezizathu ezisukela enanini likashukela kuya ekugcwalisweni kwamafutha. Iqiniso liwukuthi, okuningi kwalokhu kudla kumakiwe enkantolo yezokupheka, futhi sekuyisikhathi sokuthi izikhalazo zabo zinikezwe. Woza, awudli ubhanana? Futhi yini engase ibe engalungile ngamazambane? Empeleni bane potassium kabhanana ephindwe kabili!

Lokhu akulindelekile ukuthi kubanjelwe enkanjini efanayo nendle esetshenzisiwe eyicala elibhekene nokudla kwangempela, ukudla okunomsoco nomzimba womuntu. Lapho uMichael Pollan ethi "yidla ukudla," usho ukudla kwangempela njengezithelo nemifino, okusanhlamvu okuphelele, ngisho nenhlanzi, inyama, neminye imikhiqizo yezilwane. Usikisela ukuthi singazidli "izinto ezidliwayo ezifana nokudla." Ngakho-ke nazi izibonelo eziyi-11 "zokudla kwangempela" okufanele ngabe udla ngokuphelele-noma ngabe uzwile ini.

Ungawondla Umndeni Wakho ngo- $ 15? Izifundazwe ezinokudla Okushibhile, Okubiza Kakhulu

Ibhitela lamantongomane

Ucwaningo luthola ukuthi abantu abadla amantongomane nsuku zonke banokudla okunempilo ngokuphelele. Ibhotela lamantongomane lingaba namafutha amaningi, kepha amaphesenti angama-80 alawo mafutha avela kumafutha we-monounsaturated nama-polyunsaturated enempilo. Ubhontshisi wamantongomane uwukudla okunamaprotheni amaningi okune-vitamin E eningi, i-niacin, i-folic acid, i-magnesium, nama-antioxidants. Thenga ibhotela lamantongomane lemvelo elenziwe ngento engekho ngaphandle kwamakinati agayiwe, noma ibhotela lamantongomane elithengiswayo elingenawo ama-trans fat, isiraphu yombila ephezulu ye-fructose, noma i-sodium eningi.

Izikhupha zamaqanda

Izikhupha zamaqanda zingamandla okudla okunomsoco. Ingenye yemithombo yokudla ecebe kakhulu ye-choline, isakhi sokulwa nokuvuvukala esibalulekile ekusebenzeni kwemizwa. I-Choline isiza ukukhiqiza amahomoni ‘enjabulo’ i-serotonin, i-dopamine, ne-norephinephrine. Izikhupha zamaqanda zicebile ku-lutein ne-zeaxanthin, ama-carotenoid amabili avikela ekulahlekelweni umbono. Naphezu kwalokhu, amaqembu ezempilo asaluleka ukukhawulela izikhupha zibe ezine ngesonto.

Ubhanana

Ubhanana uthola i-rap embi ngoba unama-carbohydrate amaningi nama-calories ahlobene nezinye izithelo; kodwa-ke, ubhanana unomthwalo ophansi we-glycemic, isilinganiso sekhono lokudla lokukhuphula izinga likashukela egazini ngemva kokudla. Ubhanana awunamafutha amaningi ne-sodium, kodwa ugcwele i-potassium, i-vitamin A, i-folic acid, ne-fiber. Ama-calories aweqisi uma udla uhhafu kabhanana, okulingana nokuphakelwa okukodwa.

Ukusikeka Okubandayo

Ukulethwa kwenyama kuhle uma uthenga imikhiqizo ephansi kakhulu emafutheni e-sodium negcwele. Isodiyamu ivela kasawoti ongeziwe kanye nezivimbelakuvunda i-sodium lactate ne-sodium phosphate. Amafutha agcwalisiwe nawo akuyo yonke inyama enamafutha (cabanga: i-salami.) Cabanga ngokugwema ama-nitrate alondoloza umbala neshalofu kodwa angabeka ingozi yomdlavuza ngokuhamba kwesikhathi, futhi ubheke ukusikeka okubandayo okulungiselelwe kusuka enyameni eyi-antibiotic ne-synthetic hormone mahhala uma lokho kubalulekile kuwe. Sithanda i-Applegate ham, i-turkey, ne-bacon ngoba ihlangabezana nazo zonke lezi zidingo.

Ubhiya

Ubhiya bekulokhu kuyingxenye yokudla okunempilo kusukela ekuqaleni kwesikhathi. Ayinawo amafutha, i-cholesterol, noma ama-nitrate-futhi ilayishwe amanani abalulekile ama-carbohydrate, i-magnesium, i-selenium, i-potassium, i-phosphorus, insimbi, i-calcium, i-biotin, i-folic acid, i-niacin, amavithamini B, nama-antioxidants. (Ama-Ales ngokuvamile anama-antioxidants amaningi kunama-lagers.) Ukuphuza ubhiya okulingene kunganciphisa ingozi yesifo senhliziyo nokushaywa unhlangothi (lokhu kusho ukuthi isiphuzo esisodwa ngosuku kwabesifazane kuze kufike eziphuzweni ezimbili zamadoda).

Isinkwa

Okusanhlamvu okungamaphesenti ayi-100 kunomsoco. Izinhlamvu eziphelele, ezifana nokolweni, zinazo zonke izingxenye ze-kernel-bran, igciwane kanye ne-endosperm enesitashi. (Izinkwa ezihlanjululwe zilahlekile i-bran kanye ne-germ, lapho iningi lamavithamini, amaminerali, amaprotheni kanye ne-fiber kwenzeka.) I-high-fiber ibhekisela ekudleni okunamaphesenti angama-20 noma ngaphezulu kwenani lansuku zonke le-fiber kuphaneli lamaqiniso wokudla. Isinkwa kufanele sibe umthombo omkhulu we-fiber ekudleni.

Ubisi Lwenkomo

Ubisi oluvela elayisi, ama-alimondi, ukhukhunathi, i-oats, ne-hemp aluyona indawo yobisi lwenkomo. Ubisi lwenkomo lunamagremu angu-8 weprotheyini inkomishi ngayinye kanti lezo ezinye ubisi zinegremu elilodwa kuphela leprotheyini inkomishi ngayinye. Ukusebenza ngakunye kunikeza cishe i-1/3 yemfuneko yansuku zonke yevithamini D ne-calcium, izakhi ezimbili okungaba nzima ukuzithola kwenye indawo.

Amazambane

Amazambane angokunye kokudla okunomsoco kakhulu emhlabeni. Ngama-calories ayi-160, anikeza umuzwa wokugcwala nezakhi eziningi kubandakanya i-potassium, i-fiber, i-vitamin C, i-calcium, ne-magnesium. Ngoba izakhamzimba zilele ngaphansi kwesikhumba nje, shiya isikhumba sivuleke kodwa usikhuhle ngaphambi kokupheka ukuze ususe ukungcola, izibulala-zinambuzane nezinye izinsalela. Futhi, bhaka namazambane, kunokuba ubilise, ngoba izakhi zomzimba zingena emanzini okupheka. Zama Lokhu: I-Sriracha Oven Fries.

Ubhontshisi Okusemathinini

Uhulumeni wase-U.S usitshela ukuthi sidle okungenani izinkomishi ezintathu zikabhontshisi njalo ngesonto. Lokho kungenxa yokuthi ubhontshisi awunamafutha, ushukela, ne-sodium kodwa ugcwele amaprotheni, i-fiber, amavithamini B kanye nomthwalo wamaminerali. Futhi ashibhile. Kepha ngubani ofuna ukucwilisa ubhontshisi ubusuku bonke bese ewapheka imizuzu engama-45? Faka: ubhontshisi osemathinini. Ukwehlisa i-sodium, thenga izinhlobo ezine-sodium ephansi bese ugeza ubhontshisi odonswe ngaphansi kwamanzi agobhozayo umzuzu owodwa.

I-Tuna ekheniwe

Inhlanzi ukudla okunomsoco kakhulu, umthombo omkhulu wamaprotheni, amavithamini e-B, i-potassium, iodine ne-zinc. Izinhlanzi ezinamafutha, kuhlanganise ne-tuna, nazo zigcwele i-omega-3 fatty acids, esebenza ngokumelene nesifo senhliziyo. I-tuna, noma kunjalo, ingaqukatha i-mercury, ebeka engcupheni enkulu impilo ezinganeni, abesifazane abakhulelwe nabancelisayo, nabesifazane abahlela ukukhulelwa. I-U.S. Environmental Protection Agency (EPA) itshela lawo maqembu ukuthi anciphise i-tuna ekheniwe cishe ama-oun amathathu ngesonto. Futhi qaphela: i-tuna emnyama "chunk light" ine-mercury ephindwe kathathu kunomhlophe.

Inyama yenkomo

Asikho isidingo sokusika inyama yenkomo ezondile ekudleni kwakho. Impela, inyama yenkomo engu-90/10 inamafutha agcwele, kepha ingxenye engama-ounce amathathu inamaphesenti angama-25 kuphela omkhawulo wosuku. Inyama yenkomo igcwele amaprotheni, i-niacin, uvithamini B12, i-iron, i-zinc, i-selenium, nezinye izakhi. Ukudla okukodwa noma okubili kwenyama ebomvu ngesonto kwanele kanti ingxenye enhle kunazo zonke ama-ounces amathathu noma amane. Ngaphezu kwalokho, inyama ebomvu kufanele inqunywe ngamafutha abonakalayo kanye nokusikeka okuncane okufana ne-round steak, i-sirloin, i-tenderloin, ne-flank yizinqumo ezingcono kakhulu. Zama Lokhu: I-Jalapeno Cheddar Burger Bite Kabobs.

NguMary Hartley, RD, MPH weDietInInview.com

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