Ukudla Neziphuzo Ezingu-18 Eziphezulu Ngokumangazayo Kushukela

-Delile

• 1. I-yogurt ephansi enamafutha
• 2. Isoso se-Barbecue (BBQ)
• 3. I-Ketchup
• 4. Ijusi yezithelo
• 5. Isosi yespaghetti
• 6. Iziphuzo zezemidlalo
• 7. Ubisi lukashokoledi
• 8. IGranola
• 9. Coffees flavored
• 10. Itiye le-Iced
• 11. Amabha amaprotheni
• 12. Amanzi kavithamini
• 13. Isobho esenziwe ngaphambili
• 14. Izinhlamvu zokudla kwasekuseni
• 15. Amabha okusanhlamvu
• 16. Izithelo ezisemathinini
• 17. Ubhontshisi obhekwe emathinini
• 18. Ama-smoothies enziwe ngaphambili
• Okubalulekile
• Itiye le-DIY lokunqanda izifiso zikashukela

Ukudla ushukela omningi kabi empilweni yakho.

Kuxhunyaniswe nengozi eyengeziwe yezifo eziningi, kufaka phakathi ukukhuluphala, isifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, nomdlavuza (,,, 4).

Abantu abaningi manje bazama ukunciphisa ushukela abawudlayo, kodwa kulula ukubukela phansi ukuthi empeleni udla malini.

Esinye sezizathu ukuthi ukudla okuningi kuqukethe ushukela ofihliwe, kufaka phakathi okunye ukudla ongeke wakuthatha njengokumnandi.

Eqinisweni, nemikhiqizo emakethwa “njengokukhanya” noma “amafutha aphansi” imvamisa iqukethe ushukela omningi kunabalingani bayo abajwayelekile ().

I-American Heart Association (AHA) incoma ukuthi abesifazane banciphise ukuphuza kwabo ushukela kumathisipuni ayisithupha (ama-25 amagremu) ngosuku, kuyilapho amadoda kufanele anciphise ukuphuza kwawo amathisipuni ayi-9 (37.5 amagremu) (6).

Nakhu ukudla neziphuzo eziyi-18 eziqukethe ushukela ngendlela ongacabanga ngayo.

1. I-yogurt ephansi enamafutha

I-yogurt ingaba nomsoco kakhulu. Kodwa-ke, akuyona yonke i-yogurt eyenziwe ilingana.

Njengeminye imikhiqizo eminingi enamafutha aphansi, ama-yogurts anamafutha amancane anoshukela ongezwe kuwo ukuthuthukisa ukunambitheka.

Isibonelo, inkomishi eyodwa (245 amagremu) yeyogathi ephansi enamafutha ingaqukatha ngaphezu kwamagremu angama-45 kashukela, okungaba amathisipuni ayi-11. Lokhu kungaphezu komkhawulo wansuku zonke wabesilisa nabesifazane enkomishini eyodwa nje yeyogathi “enempilo” ().

Ngaphezu kwalokho, i-yogurt enamafutha aphansi ayibonakali inezinzuzo ezifanayo zezempilo njenge-yogurt egcwele yamafutha (8,,).

Kungcono ukhethe i-yogurt egcwele, yemvelo, noma yamaGreek. Gwema iyogathi esenziwe noshukela.

2. Isoso se-Barbecue (BBQ)

Isoso se-Barbecue (i-BBQ) singenza i-marinade esiphundu noma idiphu.

Kodwa-ke, izipuni ezimbili (cishe amagremu angama-28) kasoso zingaqukatha cishe amagremu ayi-9 kashukela. Lokhu kungaphezu kwamathisipuni ama-2 abiza ().

Eqinisweni, cishe i-33% yesisindo se-BBQ sauce ingaba ushukela omsulwa ().

Uma ukhululekile ngezinsizakalo zakho, lokhu kwenza kube lula ukudla ushukela omningi ngaphandle kwencazelo.

Ukuze uqiniseke ukuthi awutholi kakhulu, hlola amalebula bese ukhetha usoso ngenani elincane likashukela ongeziwe. Futhi, khumbula ukubuka izingxenye zakho.

3. I-Ketchup

I-Ketchup ingenye yezinhlayiya ezithandwa kakhulu emhlabeni wonke, kodwa - njenge-BBQ sauce - ivame ukulayishwa ushukela.

Zama ukukhumbula usayizi wesabelo sakho uma usebenzisa i-ketchup, futhi khumbula ukuthi isipuni esisodwa se-ketchup siqukethe cishe ithisipuni elilodwa leshukela ().

4. Ijusi yezithelo

Njengesithelo sonke, ijusi yezithelo iqukethe amavithamini namaminerali.

Kodwa-ke, yize kubonakala njengokukhetha okunempilo, lawa mavithamini namaminerali eza nomthamo omkhulu kashukela nefayibha encane kakhulu.

Imvamisa kuthatha izithelo eziningi ukukhiqiza ingilazi eyodwa yejusi yezithelo, ngakho-ke uthola ushukela omningi engilazini yejusi kunalokho ongakuthola ngokudla isithelo sonke. Lokhu kwenza kube lula ukudla inani elikhulu likashukela ngokushesha.

Eqinisweni, kungaba noshukela omningi nje kujusi wezithelo njengoba kukhona esiphuzweni esinoshukela njengeCoke. Imiphumela yezempilo engemihle exhunywe ngokukholwayo nesoda enoshukela ingaxhunyaniswa namajusi wezithelo (,,).

Kungcono ukhethe izithelo eziphelele futhi unciphise ukudla kwakho iziphuzo zezithelo.

5. Isosi yespaghetti

Ushukela ongeziwe uvame ukufihlwa ekudleni esingakucabangi nokuthi kumnandi, njenge-spaghetti sauce.

Wonke amasoso e-spaghetti azoqukatha ushukela wemvelo onikezwe ukuthi wenziwe ngotamatisi.

Kodwa-ke, amasoso amaningi espaghetti aqukethe ushukela ongeziwe futhi.

Indlela engcono yokuqinisekisa ukuthi awutholi ushukela ongafuneki kusoso lakho le-pasta ukwenza owakho.

Kodwa-ke, uma udinga ukuthenga isoso se-spaghetti sangaphambi kwesikhathi, hlola ilebula bese ukhetha okukodwa okungenawo ushukela kuhlu lwezithako noma okubhalwe eduze kakhulu ezansi. Lokhu kukhombisa ukuthi akusona isithako esikhulu.

6. Iziphuzo zezemidlalo

Iziphuzo zezemidlalo zivame ukuphutha njengokukhetha okunempilo kulabo abavivinya umzimba.

Kodwa-ke, iziphuzo zemidlalo zenzelwe ukuqinisa kanye nokufaka uphethiloli abasubathi abaqeqeshiwe ngesikhathi sokuvivinya umzimba isikhathi eside.

Ngalesi sizathu, aqukethe amanani aphezulu kashukela ongeziwe angasuswa ngokushesha futhi asetshenziselwe amandla.

Eqinisweni, ibhodlela elijwayelekile lama-20-ounce (591-mL) lesiphuzo sezemidlalo lizoqukatha ama-37.9 amagremu kashukela owengeziwe nama-calories ayi-198. Lokhu kulingana namathisipuni ayi-9.5 kashukela ().

Iziphuzo zemidlalo ngakho-ke zihlukaniswa njengeziphuzo ezinoshukela. Njengesoda nejusi yezithelo, ziphinde zaxhunyaniswa nokukhuluphala kanye nesifo se-metabolic (17, 18,).

Ngaphandle kokuthi ungumgijimi we-marathon noma umsubathi osezingeni eliphakeme, kungenzeka ukuthi unamathele emanzini ngenkathi uzivocavoca. Kuyinto enhle kunazo zonke iningi lethu (20).

7. Ubisi lukashokoledi

Ubisi lukashokoledi ubisi olunongwe ngecocoa futhi lwenziwa lushukela.

Ubisi uqobo luyisiphuzo esinomsoco kakhulu. Kungumthombo ocebile wezakhamzimba ezilungele impilo yethambo, kufaka phakathi i-calcium namaprotheni.

Kodwa-ke, yize unazo zonke izimfanelo zobisi ezinomsoco, ingilazi engu-8-ounce (230-mL) yobisi lukashokoledi iza nama-gramu ayi-11.4 (amathisipuni angu-2.9) kashukela owengeziwe (,).

8. IGranola

IGranola ivame ukuthengiswa njengokudla okunempilo okunamafutha amancane, yize iphakeme kuwo womabili amakhalori noshukela.

Isithako esiyinhloko ku-granola ngama-oats. Ama-oats angenalutho angama-cereal alinganisiwe kahle aqukethe ama-carbs, amaprotheni, amafutha kanye ne-fiber.

Kodwa-ke, ama-oats akwi-granola ahlanganiswe namantongomane noju noma amanye ama-sweeteners angeziwe, okwandisa inani likashukela nama-calories.

Eqinisweni, amagremu ayi-100 e-granola aqukethe amakhalori azungeze ama-400-500 kanye nezipuni ezingaba ngu-5-7 zoshukela (,).

Uma uthanda i-granola, zama ukukhetha eyodwa ngoshukela ongeziwe kancane noma uzenzele. Ungayengeza futhi njengokufaka isithelo esitsheni noma iyogathi kunokuba uthele isitsha sonke.

9. Coffees flavored

Ikhofi enamakha ngumkhuba odumile, kepha inani likashukela abafihliwe kulezi ziphuzo lingamangaza.

Kwamanye amaketanga e-coffeehouse, ikhofi enkulu enephunga noma isiphuzo sekhofi ingaqukatha ama-gramu angama-45 kashukela, uma kungenjalo okuningi. Lokho kulingana nezipuni ezingaba ngu-11 zoshukela ongeziwe ngokudla ngakunye (25, 26, 27).

Uma ubheka ukuxhumana okuqinile phakathi kweziphuzo ezinoshukela nempilo ebuthaka, mhlawumbe kungcono ukunamathela ekhofi ngaphandle kwama-syrups anambitheka noma ushukela ongeziwe.

10. Itiye le-Iced

Itiye le-Iced livame ukwenziwa ushukela noma linongwe ngesiraphu.

Idume ngezinhlobo ezahlukene nokunambitheka emhlabeni jikelele, futhi lokhu kusho ukuthi okuqukethwe ushukela kungahluka kancane.

Iningi letiye le-iced elilungiselelwe ukuthengisa lizoqukatha cishe amagremu angama-35 kashukela nge-12-ounce (340-mL) esebenza. Lokhu kucishe kufane nebhodlela leCoke (,).

Uma ulithanda itiye, khetha itiye elijwayelekile noma ukhethe itiye le-iced elingenawo ushukela ongeziwe.

11. Amabha amaprotheni

Amabha amaprotheni awukudla okulula okuthandwayo.

Ukudla okuqukethe amaprotheni kuye kwaxhunyaniswa nemizwa ekhulayo yokugcwala, engasiza ekunciphiseni isisindo (,).

Lokhu kuholele ekutheni abantu bakholelwe ukuthi amabha amaprotheni angukudla okulula.

Ngenkathi kunemishayo enamaprotheni enempilo emakethe, amaningi aqukethe cishe amagremu angama-20 kashukela ongeziwe, okwenza okuqukethwe kwawo okunomsoco kufane nokwe-candy bar (,,).

Lapho ukhetha ibha yamaprotheni, funda ilebula futhi uvikele lezo ezinoshukela omningi. Ungadla nokudla okuphezulu kwamaprotheni njenge yoghur esikhundleni.

12. Amanzi kavithamini

I-Vitaminwater imakethwa njengesiphuzo esinempilo esiqukethe amavithamini namaminerali angeziwe.

Kodwa-ke, njengezinye "iziphuzo zezempilo" eziningi, iVitaminwater iza nenani elikhulu likashukela ongeziwe.

Eqinisweni, ibhodlela leVitaminwater ejwayelekile liqukethe cishe ama-calories ayi-100 kanye no-30 gram kashukela (35, 36).

Njengalokhu, ngaphandle kwazo zonke izimangalo zezempilo, kuwukuhlakanipha ukugwema iVitaminwater ngangokunokwenzeka.

Ungakhetha i-Vitaminwater zero, inguqulo engenashukela. Yenziwe ngamaswidi okufakelwa esikhundleni salokho.

Lokho kusho ukuthi, amanzi acwebile noma amanzi akhanyayo yizinketho ezinempilo kakhulu uma womile.

13. Isobho esenziwe ngaphambili

Isobho akusikho ukudla ovame ukukuhlanganisa noshukela.

Uma yenziwa ngezithako ezintsha ezintsha, kuyindlela enempilo futhi kungaba yindlela enhle yokwandisa ukusetshenziswa kwemifino yakho ngaphandle komzamo omkhulu.

Imifino emasobho inoshukela owenzeka ngokwemvelo, okulungele ukudliwa unikezwe ukuthi uvame ukuba khona ngamanani amancane futhi uhambisana nezinye izakhamzimba eziningi ezizuzisayo.

Kodwa-ke, amasobho amaningi alungiselelwe ukuthengisa anezithako eziningi ezingeziwe, kufaka phakathi ushukela.

Ukuhlola ushukela ongeziwe esobho lakho, bheka uhlu lwezithako zamagama afana nalawa:

• sucrose
• Imithombo yebhali
• dextrose
• maltose
• i-high fructose corn syrup (HFCS) namanye ama-syrups

Ukuphakama phezulu ohlwini isithako, ukuphakama kokuqukethwe kumkhiqizo. Qaphela lapho abakhiqizi bebala amanani amancane kashukela ahlukene, ngoba lokho kungolunye uphawu lokuthi umkhiqizo ungaba noshukela ophelele.

14. Izinhlamvu zokudla kwasekuseni

Okusanhlamvu kukudla kwasekuseni okudumile, okusheshayo, nokulula.

Kodwa-ke, okusanhlamvu okukhethayo kungathinta kakhulu ukusetshenziswa kwakho koshukela, ikakhulukazi uma uwudla nsuku zonke.

Okunye okusanhlamvu kwasekuseni, ikakhulukazi okuthengiswa ezinganeni, kunoshukela omningi owengeziwe. Amanye aqukethe amagremu ayi-12, noma amathisipuni ama-3 kashukela ku-34-gram omncane (1.2-ounce) ophaka (, 38, 39).

Hlola ilebula bese uzama ukukhetha okusanhlamvu okune-fiber eningi futhi akuqukethe ushukela ongeziwe.

Okungcono futhi, vuka imizuzu embalwa ngaphambi kwalokho bese upheka isidlo sasekuseni esisheshayo esinempilo ngokudla okunamaprotheni amaningi njengamaqanda. Ukudla amaprotheni esidlweni sasekuseni kungakusiza wehlise isisindo.

15. Amabha okusanhlamvu

Okwekusasa ekuhambeni, amabha okusanhlamvu angabonakala njengokukhetha okunempilo futhi okulula.

Kodwa-ke, njengamanye "amabha ezempilo," amabha okusanhlamvu imvamisa amaswidi nje acashile. Eziningi ziqukethe i-fiber encane kakhulu noma amaprotheni futhi zilayishwa ushukela owengeziwe.

16. Izithelo ezisemathinini

Zonke izithelo ziqukethe ushukela wemvelo. Kodwa-ke, ezinye izithelo ezisemathinini ziyahlanjululwa bese zigcinwa kwisiraphu enoshukela. Lokhu kucubungula kususa izithelo zefayibha yayo futhi kunezela ushukela omningi ongadingekile kulokho okufanele kube yisidlwana esinempilo.

Inqubo yokugaya ingabhubhisa no-vitamin C ozwela ukushisa, yize ezinye izakhamzimba zigcinwa kahle.

Izithelo ezintsha nezintsha zihamba phambili. Uma ufuna ukudla izithelo ezisemathinini, funa eyodwa ebilondolozwe ujusi kunesiraphu. Ijusi linenani eliphansi koshukela.

17. Ubhontshisi obhekwe emathinini

Ubhontshisi obhakiwe kukhona okunye ukudla okunomsoco okuvame ukumangaza ushukela ngokumangazayo.

Inkomishi (254 amagremu) kabhontshisi ojwayelekile ophekiwe iqukethe amathisipuni ama-5 kashukela (.

Uma uthanda ubhontshisi obhakiwe, ungakhetha izinhlobo ezinoshukela ophansi. Zingaqukatha cishe uhhafu wenani likashukela elitholakala kubhontshisi ojwayelekile obhakwe.

18. Ama-smoothies enziwe ngaphambili

Ukuxuba izithelo nobisi noma iyogathi ekuseni ukuze uzenzele ubushelelezi kungaba yindlela enhle yokuqala usuku lwakho.

Kodwa-ke, akuwona wonke ama-smoothies anempilo.

Ama-smoothies amaningi akhiqizelwa ukuthengisa eza ngobukhulu obukhulu futhi angathanjiswa ngezithako ezinjengejusi yezithelo, u-ayisikhilimu, noma isiraphu. Lokhu kwandisa okuqukethwe kwabo ushukela.

Ezinye zazo ziqukethe amanani aphezulu ahlekisayo ama-calories noshukela, anama-gram angaphezu kwama-54 (amathisipuni ayi-13.5) kashukela ku-16-ounce noma i-20-ounce eyodwa ekhonzayo (, 42, 43, 44, 45).

Ukuze uthole i-smoothie enempilo, hlola izithako bese uqinisekisa ukuthi ubuka usayizi wesabelo sakho.

Okubalulekile

Ushukela ongeziwe akuyona ingxenye edingekayo yokudla kwakho. Yize amanani amancane elungile, angadala ingozi enkulu uma edliwa ngobuningi njalo.

Indlela engcono yokugwema ushukela ofihlekile ekudleni kwakho ukuwenza ekhaya ukuze wazi kahle ukuthi yini ekuwo.

Kodwa-ke, uma udinga ukuthenga ukudla okufakiwe kusengaphambili, qiniseka ukuthi uhlola ilebula ukuthola noma yimuphi ushukela ofihliwe ofihlekile, ikakhulukazi lapho uthenga ukudla kulolu hlu.

Itiye le-DIY lokunqanda izifiso zikashukela