Izindlela Ezilula Ezi-11 Zokuqala Ukudla Okuhlanzekile Namuhla

-Delile

• Kuyini ukudla okuhlanzekile?
• 1. Yidla imifino nezithelo eziningi
• 2. Nciphisa ukudla okusetshenzisiwe
• 3. Funda amalebula
• 4. Yeka ukudla ama-carbs acwengekile
• 5. Gwema uwoyela wemifino futhi usakazeke
• 6. Hlanza ushukela ongeziwe nganoma iyiphi indlela
• 7. Nciphisa ukusetshenziswa kotshwala
• 8. Faka imifino kuzindlela zokupheka
• 9. Gwema ukudla okulula okuhlanganisiwe
• 10. Yenza amanzi isiphuzo sakho esiyinhloko
• 11. Khetha ukudla ezilwaneni ezikhuliswe ngokuziphatha
• Okubalulekile

Igama elithi "ukudla okuhlanzekile" selidume kakhulu emphakathini wezempilo.

Kuyindlela yokudla egxile kokudla okusha, okuphelele. Le ndlela yokuphila ingaba lula futhi ijabulise inqobo nje uma ulandela imihlahlandlela embalwa ejwayelekile.

Nawa amathiphu alula ayi-11 okuqala ukudla kuhlanzekile.

Kuyini ukudla okuhlanzekile?

Ukudla okuhlanzekile akuhlangene nakancane nokuthi ukudla kuhlanzeke noma kungcolile.

Kufaka phakathi ukukhetha ukudla okucutshungulwe kancane, okweqiniso okunikeza izinzuzo zokudla okunempilo.

Umqondo ngukudla ukudla okusondele kakhulu esimweni sabo semvelo ngangokunokwenzeka.

Ukukhetha ukudla okulungile futhi okusimeme nakho kuyingxenye yokudla okuhlanzekile.

ISIFINYEZO Hlanza
ukudla kubandakanya ukukhetha ukudla okucutshungulwa kancane, okuphakanyiswe ngokokuziphatha,
futhi ucebile ngomsoco ovela ngokwemvelo.

1. Yidla imifino nezithelo eziningi

Imifino nezithelo akunakuphikwa ukuthi kunempilo.

Zilayishwe i-fiber, amavithamini, amaminerali, kanye nezinhlanganisela zezitshalo ezisiza ukulwa nokuvuvukala futhi zivikele amaseli akho ekulimaleni ().

Eqinisweni, izifundo eziningi ezinkulu zokubheka zixhuma ukudla okuphezulu nezithelo zemifino engcupheni encishisiwe yezifo ezinjengomdlavuza nesifo senhliziyo (,,,).

Imifino nezithelo ezintsha zikulungele ukudliwa okuhlanzekile, njengoba iningi zingadliwa zingaphekiwe ngokushesha ngemuva kokuvuna nokugeza.

Ukukhetha umkhiqizo ophilayo kungakusiza ukuthi udle isinyathelo esihlanzekile ngokuya phambili ngokunciphisa ukuvezwa kwezibulala-zinambuzane futhi kukhulise impilo yakho ().

Nazi ezinye izindlela ezilula zokufaka izithelo nemifino ethe xaxa ekudleni kwakho:

• Yenza amasaladi akho abe nombala ngangokunokwenzeka, kufaka okungenani
  imifino emithathu ehlukene ngaphezu kwemifino.
• Faka amajikijolo, ama-apula aqoshiwe, noma izingcezu ze-orange kokuthandayo
  izitsha.
• Geza
  bese usika imifino, uyijikijele ngamafutha omnqumo namakhambi, bese ukubeka ku
  isitsha esiqandisini sakho ukuze ufinyelele kalula.

ISIFINYEZO Imifino
nezithelo kufanele zakhe isisekelo sendlela yokuphila ehlanzekile yokudla. Lokhu kudla okuphelele
kudinga ukulungiswa okuncane futhi kunikeze izinzuzo eziningi zezempilo.

2. Nciphisa ukudla okusetshenzisiwe

Ukudla okusetshenzisiwe kuphikisana ngqo nendlela yokuphila ehlanzekile yokudla, njengoba ishintshiwe kusuka esimweni sayo semvelo.

Iningi lezinto ezisetshenzisiwe zilahlekelwe yimicu nezakhi zomzimba wazo kodwa zathola ushukela, amakhemikhali, noma ezinye izithako. Ngaphezu kwalokho, ukudla okusetshenzisiwe kuye kwaxhunyaniswa nokuvuvukala kanye nengozi eyengeziwe yesifo senhliziyo ().

Noma izithako ezingenampilo zengezwa kulezi zimpahla, zisenazo izinzuzo eziningi ezinikezwa ukudla okuphelele.

Ukudla kuhlanzekile kubandakanya ukugwema ukudla okusetshenzwe ngangokunokwenzeka.

ISIFINYEZO
Ukudla okusetshenzisiwe kungqubuzana nokudla okuhlanzekile
izimiso ngenxa yokugcinwa kwazo kanye nokushoda kwezakhamzimba.

3. Funda amalebula

Yize ukudla okuhlanzekile kusekelwe ekudleni okuphelele, okusha, izinhlobo ezithile zokudla okuhlanganisiwe kungafakwa, njengemifino ehlanganisiwe, amantongomane nenyama.

Kodwa-ke, kubalulekile ukufunda amalebula ukuze uqiniseke ukuthi awekho ama-preservatives, ushukela ongeziwe, noma amafutha angenampilo.

Isibonelo, amantongomane amaningi athosiwe emafutheni omifino, angawachaya kumonakalo ohlobene nokushisa. Kungcono ukudla amantongomane aluhlaza - noma ukuwosa wedwa ezingeni lokushisa eliphansi.

Ngokwengeziwe, amamiksi wesaladi asugeziwe angonga isikhathi kepha angagcina izithasiselo - ikakhulukazi ekugqokeni isaladi okuvame ukufakwa.

ISIFINYEZO
Ukugcina indlela yokuphila ehlanzekile yokudla, funda
amalebula okuqinisekisa ukuthi umkhiqizo ohlanganisiwe, amantongomane, inyama nokunye ukudla akuqukethe
izithako ezingabazekayo.

4. Yeka ukudla ama-carbs acwengekile

Ama-carbs acwengekile angukudla okusetshenzwe kakhulu okulula ukukudla ngokweqile kepha okunikeza inani elincane lokudla okunempilo.

Ucwaningo luxhumanise ukusetshenziswa kwe-carb elicwengekile nokuvuvukala, ukumelana ne-insulin, isibindi esinamafutha, nokukhuluphala (,,).

Ngokuphambene nalokho, okusanhlamvu okuphelele - okunikeza izakhamzimba eziningi nefayibha - kunganciphisa ukuvuvukala futhi kukhuthaze impilo engcono yamathumbu (,).

Kokunye ucwaningo kubantu abangu-2,834, labo ababedla kakhulu okusanhlamvu okuphelele babencane amathuba okuba babe namafutha esisu amaningi kunalabo abagxile ezinhlamvwini ezicwengisisiwe ().

Uma udla okusanhlamvu, khetha izinhlobo ezingacutshungulwa kakhulu, ezinjengezinkwa zamabele ezihlumekile nama-oats anqunywe ngensimbi. Hlala kude nokusanhlamvu okulungele ukudliwa, isinkwa esimhlophe, namanye ama-carbs acwengekile.

ISIFINYEZO
Izinhlamvu ezicwengekile ziyavuvukala, njengoba zintula
i-fiber nezinye izakhamzimba ezibalulekile. Ukuze udle kuhlanzekile, khetha ukucutshungulwa okuncane
okusanhlamvu - noma ukugweme ngokuphelele.

5. Gwema uwoyela wemifino futhi usakazeke

Amafutha nemifino yemifino ayihlangabezani nenqubo yokudla okuhlanzekile.

Okokuqala, akhiqizwa ngokukhishwa kwamakhemikhali, okwenza ukuthi acutshungulwe kakhulu.

Amanye amafutha nawo aqukethe amazinga aphezulu we-omega-6 fat linoleic acid. Ukufundwa kwezilwane namaseli angawodwa kusikisela ukuthi kwandisa ukuvuvukala, okungahle kukhuphule ubungozi bakho bokuzuza isisindo nesifo senhliziyo (,,).

Ngenkathi amafutha okufakelwa enqatshelwe e-United States nakwamanye amazwe, amanye ama-margarines nokusabalala kungenzeka aqukethe amanani amancane (17,).

Yize ukudla okuhlanzekile kudikibala wonke uwoyela wemifino futhi kusakazeka, kubalulekile ukuthi udle inani elilinganisiwe lamafutha enempilo. Lokhu kubandakanya izinhlanzi ezinonile, amantongomane nokwatapheya. Uma ungeke ukwazi ukugwema uwoyela wemifino ngokuphelele, khetha uwoyela womnqumo.

ISIFINYEZO Amargarines
kanti amanye amafutha emifino acutshungulwa kakhulu futhi axhumene nengozi eyengeziwe ye-
isifo. Khetha uwoyela namafutha aphilile, acutshungulwe kancane.

6. Hlanza ushukela ongeziwe nganoma iyiphi indlela

Kubalulekile ukugwema ushukela ongeziwe uma uzama ukudla okuhlanzekile. Kodwa-ke, ushukela owengeziwe uvame kakhulu - futhi uze utholakale ekudleni okunganambitheki kamnandi ngokukhethekile, njengososo nama-condiments.

Kokubili ushukela wetafula kanye ne-high-fructose corn syrup kuphezulu ku-fructose.

Ucwaningo lukhombisa ukuthi le nhlanganisela ingadlala indima ekukhuluphaleni, isifo sikashukela, isibindi esinamafutha, nomdlavuza, phakathi kwezinye izinkinga zempilo (,,,,, 24,,).

Ngokuya ngempilo yakho, kwesinye isikhathi ungadla amanani amancane kashukela wemvelo - njengoju noma isiraphu ye-maple - ngenkathi udla kuhlanzekile.

Kodwa-ke, uma unesifo sikashukela, i-metabolic syndrome, noma izinkinga ezifanayo zezempilo, kungcono ukugwema zonke izinhlobo zikashukela osezingeni eliphezulu - kufaka phakathi lezo ezivela emithonjeni yemvelo.

Ngaphezu kwalokho, ngisho nemithombo kashukela wemvelo ifaka inani elincane kakhulu lokudla okunempilo.

Ngokudla okuhlanzekile ngokweqiniso, zama ukudla ukudla esimweni sabo semvelo, esingenashukela. Funda ukwazisa ubumnandi bezithelo nokunambitheka okucashile kwamantongomane nokunye ukudla okuphelele.

ISIFINYEZO Ushukela
icutshungulwa kakhulu futhi ixhunyaniswe nezinkinga eziningana zezempilo. Uma uzama
udle uhlanzekile, sebenzisa amanani amancane okokunandisa okwemvelo ngezikhathi ezithile noma ugweme ushukela
ngokuphelele.

7. Nciphisa ukusetshenziswa kotshwala

Utshwala benziwa ngokungeza imvubelo ezinhlamvwini ezichotshoziwe, izithelo, noma imifino nokuvumela ingxube ukuthi ibile.

Ukungeniswa okulingene kwezinhlobo ezithile zotshwala - ikakhulukazi iwayini - kungakhulisa impilo yenhliziyo yakho ().

Kodwa-ke, ukuphuza utshwala njalo kukhonjisiwe ukukhuthaza ukuvuvukala futhi kungahle kube nomthelela ezinkingeni eziningi zezempilo, njengesifo sesibindi, ukuphazamiseka kokugaya ukudla kanye namafutha amaningi esiswini (,,,,,,,).

Lapho ulandela indlela yokuphila ehlanzekile yokudla, nciphisa noma uqede ukuphuza kwakho utshwala.

ISIFINYEZO Yize
ukudla iwayini ngokulingene kungasiza ukuvikela impilo yenhliziyo, utshwala buxhunyaniswe ne
ingozi eyengeziwe yezifo eziningana. Ukuphuza utshwala kufanele kuvinjelwe
lapho uprakthiza ukudla okuhlanzekile.

8. Faka imifino kuzindlela zokupheka

Ungayithuthukisa impilo yakho ngokufaka okusanhlamvu okucwengiwe ngemifino kuzindlela zokupheka.

Isibonelo, ukholifulawa angaqotshwa kahle ukuze alingise irayisi, acubungulwe njengamazambane, noma asetshenziswe kuqweqwe lwe-pizza.

Ngaphezu kwalokho, isikwashi se-spaghetti siyindawo yemvelo ye-pasta ngoba yehlukanisa ibe yimicu emide, emincane ngemuva kokupheka. I-Zucchini yenza nama-noodle amahle futhi.

ISIFINYEZO Lapho udla
hlanza, shintsha i-pasta, ilayisi, nezinye izinhlamvu ezihlanjululwe ngemifino ukuze ukhulise
inani lokudla okunempilo kokudla kwakho.

9. Gwema ukudla okulula okuhlanganisiwe

Kufanele ugweme ukudla okuneziphuzo okuhlanganisiwe uma uzama ukudla kuhlanzekile.

Ama-crackers, imigoqo ye-granola, ama-muffin, nokudla okufana kokudla okujwayele ukuqukethe okusanhlamvu okucwengiwe, ushukela, uwoyela wemifino nezinye izithako ezingenampilo

Lokhu kudla okusetshenzisiwe kunikeza inani elincane lomsoco.

Ukugwema ukubamba lezi zinto lapho ulamba phakathi kokudla, qiniseka ukuthi unokudla okulula okunempilo esandleni.

Izinketho ezinhle zifaka amantongomane, imifino, nezithelo. Lokhu kudla kumnandi, kucebile ngomsoco, futhi kungasiza ekuvikeleni ezifweni (,,).

ISIFINYEZO Esikhundleni salokho
kokudla okulula okuhlanganisiwe okwenziwe okusanhlamvu okucwengiwe, khetha okuphelele kakhulu okunezakhamzimba
ukudla okufana namantongomane, izithelo nemifino.

10. Yenza amanzi isiphuzo sakho esiyinhloko

Amanzi yisiphuzo esinempilo kunazo zonke futhi esingokwemvelo ongasiphuza.

Alinazo izithasiselo, ushukela, iziswidi zokufakelwa, noma ezinye izithako ezingabazisayo. Ngokwencazelo, yisiphuzo esihlanzeke kunazo zonke ongasiphuza.

Amanzi angakugcina unamanzi futhi angakusiza nokuthi uzuze isisindo esinempilo ().

Ngokuphambene nalokho, iziphuzo ezinoshukela ezinoshukela bezilokhu zixhunyaniswa nesifo sikashukela, ukukhuluphala, nezinye izifo. Ngaphezu kwalokho, ijusi yezithelo ingadala izinkinga eziningi ezifanayo ngenxa yokuqukethwe ushukela ophezulu (,).

Ikhofi netiye elingenashukela nakho ukukhetha okuhle futhi kunikeza izinzuzo eziningana zezempilo, kepha abantu abazwela nge-caffeine bangadinga ukulinganisela ukuphuza kwabo.

ISIFINYEZO Amanzi
inempilo emangalisayo futhi kufanele ibe yisiphuzo sakho esiyinhloko lapho ulandela ukuhlanza
ukudla indlela yokuphila.

11. Khetha ukudla ezilwaneni ezikhuliswe ngokuziphatha

Ngaphezu kokudla okusha, okungasetshenziswanga, ukudla okuhlanzekile kubandakanya ukukhetha ukudla okuvela ezilwaneni ezikhuliswe ngokokuziphatha.

Imfuyo ivame ukukhuliswa emapulazini amafektri aminyene, angahlanzekile. Izilwane ngokuvamile zinikezwa ama-antibiotic ukuvikela ukutheleleka futhi zijojowe ngamahomoni afana ne-estrogen ne-testosterone ukukhulisa ukukhula ().

Ngaphezu kwalokho, izinkomo eziningi emapulazini ezimboni zondliwa okusanhlamvu kunokudla kwazo kotshani ngokwemvelo. Ucwaningo lukhombisa ukuthi inyama yenkomo eyondliwe ngotshani iphezulu emafutheni aqeda ukuvuvukala e-omega-3 kanye nama-antioxidants kunenkomo eyondliwe okusanhlamvu (,,).

Amapulazi efektri abuye akhiqize inqwaba yemfucuza, okudala ukukhathazeka kwemvelo (,).

Inyama ephakanyiswe ngabantu ivame ukuba ngcono impilo yakho kanye neplanethi yonke.

ISIFINYEZO Ukukhetha
inyama evela ezilwaneni ezikhuliswe ngendlela eyiyo emapulazini amancane iyahambisana nokuhlanzeka
izimiso zokudla.

Okubalulekile

Ukudla okuhlanzekile kugcizelela ukudla okusha, okunomsoco nokwenziwe kancane.

Le ndlela yokudla ayikwazi ukukhulisa impilo yakho kuphela kepha futhi ingakusiza ukwazise ukunambitheka kwemvelo kokudla.

Ngaphezu kwalokho, isekela ezolimo ezisimeme kanye nemikhuba yokudla enempilo emvelweni.