Umlobi: John Stephens
Usuku Lokudalwa: 24 Ujanuwari 2021
Ukuvuselela Usuku: 1 Ujulayi 2024
Anonim
A SIMPLE DISH WILL GO WITH FISH MEAT. HRENOVINA. COMEDY
Ividiyo: A SIMPLE DISH WILL GO WITH FISH MEAT. HRENOVINA. COMEDY

-Delile

Kulula ukudideka ngokuthi yikuphi ukudla okunempilo futhi okungekho.

Ngokuvamile ufuna ukugwema ukudla okuthile uma ufuna ukunciphisa umzimba nokuvikela izifo ezingalapheki.

Kule ndatshana, kunezinye izindlela ezinempilo okukhulunywa ngazo lapho kunokwenzeka.

Nakhu ukudla okungama-20 ngokuvamile okungenampilo - yize iningi labantu likudla ngokulinganisela ngezikhathi ezikhethekile ngaphandle kokulimala unomphela empilweni yalo.

1. Iziphuzo ezinoshukela

Ushukela ongeziwe ungenye yezithako ezimbi kakhulu ekudleni kwanamuhla.

Kodwa-ke, eminye imithombo kashukela imibi kakhulu kuneminye, futhi iziphuzo ezinoshukela ziyingozi kakhulu.

Uma uphuza ama-calories angamanzi, ubuchopho bakho abubonakali buwabhalisa njengokudla. Ngakho-ke, ungahle ukhule ngokwedlulele ekukhuleni kwakho okuphelele kwekhalori (,,).

Uma udliwe kakhulu, ushukela ungashayela ukumelana ne-insulin futhi uxhunyaniswe ngokuqinile nesifo sesibindi esinamafutha esingesona isidakwa. Iphinde ihlotshaniswe nezimo ezinqala ezahlukahlukene, kufaka phakathi uhlobo lwesifo sikashukela se-2 nesifo senhliziyo (,,).


Abanye abantu bakholelwa ukuthi iziphuzo ezinoshukela yizona zinto ezinonisa kakhulu ekudleni kwanamuhla - futhi ukuziphuza ngobuningi kungashayela ukuzuza kwamafutha nokukhuluphala (, 8,).

Ezinye izindlela

Phuza amanzi, amanzi kasoda, ikhofi, noma itiye esikhundleni salokho.Ukungeza ucezu lukalamula emanzini noma kumanzi we-soda kunganikeza ukuqhuma kokunambitheka.

2. Ama-pizza amaningi

I-pizza ingenye yokudla okungenamsoco okuthandwa kakhulu emhlabeni.

Iningi lama-pizza entengiso enziwa ngezithako ezingenampilo, kufaka phakathi inhlama ehlanjululwe kakhulu nenyama ecutshungulwe kakhulu. I-pizza nayo ivame ukuba nama-calories aphezulu kakhulu.

Ezinye izindlela

Ezinye izindawo zokudlela zinikeza izithako ezinempilo. Ama-pizza okuzenzela nawo angaba nempilo enhle, inqobo nje uma ukhetha izithako ezakhayo.

3. Isinkwa esimhlophe

Iningi lezinkwa ezithengiswayo azinampilo uma zidliwe ngobuningi, njengoba zenziwe ngokolweni ocwengileko, onefayibha encane nezakhamzimba ezibalulekile futhi zingaholela kuma-spikes asheshayo kushukela wegazi (10).

Ezinye izindlela

Kubantu abakwazi ukubekezelela i-gluten, isinkwa sikaHezekeli yisinqumo esihle kakhulu. Isinkwa esisanhlamvu sonke sinempilo kunesinkwa esimhlophe.


Uma unezinkinga nge-gluten noma i-carbs, nazi izindlela zokupheka eziyi-15 zezinkwa ezingenayo i-gluten futhi eziphansi kuma-carbs.

4. Iziphuzo eziningi zezithelo

Ijusi yezithelo kuvame ukucatshangwa ukuthi inempilo.

Ngenkathi ijusi liqukethe ama-antioxidants kanye novithamini C, liphinde lipake amanani aphezulu kashukela owuketshezi.

Eqinisweni, ujusi wezithelo ugcina ushukela omningi njengeziphuzo ezinoshukela njengeCoke noma iPepsi - futhi kwesinye isikhathi nangaphezulu ().

Ezinye izindlela

Amanye amajusi wezithelo akhonjisiwe ukuthi anezinzuzo zezempilo naphezu kokuqukethwe ushukela, njengamapomegranati namajusi we-blueberry.

Kodwa-ke, lokhu kufanele kuthathwe njengezithasiselo ezithile ngezikhathi ezithile, hhayi ingxenye yansuku zonke yokudla kwakho.

5. Izinhlamvu zasekuseni ezinoshukela

Izinhlamvu zokudla kwasekuseni zicutshungulwa okusanhlamvu okusanhlamvu, okufana nokolweni, i-oats, ilayisi nommbila.

Zithandwa ikakhulukazi ezinganeni futhi zidliwa njalo ngobisi.

Ukwenza zibe mnandi kakhudlwana, okusanhlamvu kuyosa, kugayiwe, kufuthwe, kusongwe noma kufakwe. Ngokuvamile zinoshukela owengeziwe.


Okubi kakhulu okusanhlamvu okuningi kwasekuseni okuqukethwe ushukela owengeziwe. Amanye amnandi ngendlela yokuthi angaqhathaniswa noswidi.

Ezinye izindlela

Khetha okusanhlamvu kwasekuseni okunefayibha eningi noshukela ongeziwe. Okungcono kakhulu, zenzele iphalishi le-oat ekuqaleni.

6. Ukudla okuthosiwe, okugazingiwe noma okwosiwe

Ukuthosa, ukugcobisa kanye nokubilisa ezinye zezindlela zokupheka ezingenampilo.

Ukudla okuphekwe ngalezi zindlela kuvamise ukunambitheka kakhulu futhi kuminyene nekhalori. Izinhlobo eziningana zamakhemikhali angenampilo nazo ziyakheka lapho ukudla kuphekwa ngaphansi kokushisa okukhulu.

Lokhu kufaka phakathi i-acrylamides, i-acrolein, i-heterocyclic amines, i-oxysterols, i-polycyclic enamakha ama-hydrocarbon (ama-PAHs), nemikhiqizo yokuphela kwesikhathi se-glycation (AGEs) (,,,,,).

Amakhemikhali amaningi akhiwa ngesikhathi sokupheka okushisa kakhulu axhumene nengozi eyengeziwe yomdlavuza nesifo senhliziyo (, 19,).

Ezinye izindlela

Ukuze uthuthukise impilo yakho, khetha izindlela zokupheka ezinamandla nezinempilo, njengokubilisa, isitshulu, i-blanching, ne-steam.

7. Amakhekhe, amakhukhi, namakhekhe

Amaqebelengwane amaningi, amakhukhi namakhekhe akunampilo uma kudliwa ngokweqile.

Izinhlobo ezihlanganisiwe ngokuvamile zenziwa ngoshukela ocwengekile, ufulawa ocolekileyo kakolweni, kanye namafutha angeziwe. Ukunciphisa, okungaba phezulu kumafutha we-trans angenampilo, kwesinye isikhathi kuyangezwa.

Lokhu kuphathwa kungahle kube mnandi, kepha cishe akunazo izakhi zomzimba ezibalulekile, ama-calories amaningi, kanye nemithi eminingi yokulondoloza.

Ezinye izindlela

Uma ungeke uhlale kude ne-dessert, intwasahlobo ye-yogurt yamaGrikhi, izithelo ezintsha, noma ushokoledi omnyama.

8. Amafries aseFrance namazambane amazambane

Amazambane aphelele, amhlophe aphilile kakhulu.

Kodwa-ke, okufanayo akunakushiwo ngamafriji aseFrance namazambane amazambane.

Lokhu kudla kunama-calories aphezulu kakhulu, futhi kulula ukudla amanani amaningi ngokweqile. Izifundo eziningana zixhuma amafries aseFrance namazambane amazambane ekuzuzeni isisindo (, 22).

Lokhu kudla kungaqukatha nenqwaba yama-acrylamide, okuyizinto ezibanga i-carcinogenic ezakha lapho amazambane ethosiwe, ebhakwa noma ewosiwe (23,).

Ezinye izindlela

Amazambane asetshenziswa kakhulu uma ebilisiwe, hhayi othosiwe. Uma udinga okuthile okuxubekile ukufaka ama-chip amazambane, zama izaqathe zezingane noma amantongomane.

9. Ukudla okungenamsoco okungenama-Gluten

Cishe ingxenye eyodwa kwezintathu zabantu base-US izama ngamandla ukugwema i-gluten (25).

Kodwa-ke, abantu bavame ukufaka ukudla okunempilo, okuqukethe i-gluten ngokudla okucutshungulwa okungenamsoco okungenzeka ukuthi akukho-gluten.

Le mikhiqizo engena esikhundleni se-gluten ivame ukuba noshukela omningi nezinhlamvu ezihlanjululwe njengesitashi sommbila noma isitashi se-tapioca. Lezi zithako zingadala ama-spikes asheshayo kushukela wegazi futhi ziphansi kwezakhamzimba ezibalulekile.

Ezinye izindlela

Khetha ukudla okungenayo i-gluten ngokwemvelo, njengokudla kwezitshalo nezilwane okungalungiswa.

10. Umpe we -gaga

Umpe we-Agave uyisiphuzi esivame ukumakethwa njengephilile.

Kodwa-ke, ihlanjululwe kakhulu futhi iphezulu ngokweqile ku-fructose. Inani eliphezulu le-fructose elivela kuma-sweeteners angeziwe angaba yingozi enkulu empilweni ().

Eqinisweni, umpe we-agave uphakeme kakhulu ku-fructose kunamanye ama-sweeteners amaningi.

Ngenkathi ushukela wetafula ungu-50% we-fructose nesiraphu yommbila ephezulu-fructose cishe u-55%, umpe we-agave ngu-85% fructose ().

Ezinye izindlela

I-Stevia ne-erythritol kunezinye izindlela ezinempilo, zemvelo, futhi ezingenakhalori.

11. I-yogurt enamafutha amancane

I-yogurt ingaba nempilo emangalisayo.

Yize kunjalo, ama-yogurt amaningi atholakala esitolo awakulungele wena.

Zivame ukuba namafutha amancane kepha zilayishwe ushukela ukukhokhela ukunambitheka okunikezwa ngamafutha. Kalula nje, i-yogurt eningi isinamafutha ayo emvelo, anemvelo athathelwa indawo isithako esingenampilo.

Ngokwengeziwe, ama-yogurts amaningi awahlinzeki ngama-bacterium ama-probiotic njengoba kukholwa ngokuvamile. Zivame ukugcotshwa, okubulala iningi lamagciwane awo.

Ezinye izindlela

Khetha i-yogurt ejwayelekile, egcwele amafutha equkethe amasiko abukhoma noma asebenzayo (ama-probiotic). Uma kungenzeka, thenga izinhlobo zezinkomo ezondliwe ngotshani.

12. Ukudla okungenamsoco we-carb ephansi

Ukudla okunama-carb aphansi kuthandwa kakhulu.

Ngenkathi ungadla ukudla okuningi okuphelele ekudleni okunjalo, kufanele uqaphele imikhiqizo esetshenzisiwe yokufaka esikhundleni se-carb ephansi. Lokhu kufaka phakathi amaswidi e-carb ephansi kanye nokufakwa esikhundleni sokudla.

Lokhu kudla kuvame ukucutshungulwa kakhulu futhi kufakwe izithasiselo.

Ezinye izindlela

Uma udla ukudla okune-carb ephansi, lwela ukudla okuphansi ngokwemvelo ku-carbs, okubandakanya amaqanda, ukudla kwasolwandle, nemifino enamaqabunga.

13. U-ayisikhilimu

U-ayisikhilimu angaba mnandi, kodwa ulayishwe ushukela.

Lo mkhiqizo wobisi nawo unama-calories amaningi futhi kulula ukudla ngokweqile. Uma uyidla njenge-dessert, uvame ukuyifaka ngaphezulu kokudla kwakho okuvamile kwekhalori.

Ezinye izindlela

Kungenzeka ukhethe izinhlobo ezinempilo noma wenze u-ayisikhilimu wakho usebenzisa izithelo ezintsha noshukela omncane.

14. Amabhendi amaswidi

Amabha amaswidi awaphilile ngendlela eyisimanga.

Zinoshukela omningi, ufulawa ocolekileyo kakolweni, kanye namafutha acutshunguliwe kanti futhi aphansi kakhulu kuzakhamzimba ezibalulekile.

Ngaphezu kwalokho, lezi zinto zokuphatha zizokushiya ulambile ngenxa yendlela umzimba wakho owagaya ngayo la mabhomu kashukela.

Ezinye izindlela

Yidla izithelo noma ucezu kashokoledi omnyama osezingeni eliphakeme esikhundleni salokho.

15. Inyama elungisiwe

Noma inyama engalungisiwe ingaba nempilo futhi inomsoco, okufanayo akulona iqiniso enyameni esetshenzisiwe.

Ucwaningo lukhombisa ukuthi abantu abadla inyama esetshenzisiwe banengozi enkulu yezifo eziningi ezimbi, kubandakanya umdlavuza wamathumbu, uhlobo lwesifo sikashukela sohlobo 2, nesifo senhliziyo (28,).

Iningi lalezi zifundo ziyabhekisisa emvelweni, okusho ukuthi azikwazi ukufakazela ukuthi inyama esetshenzisiwe inecala. Kodwa-ke, isixhumanisi sezibalo siqinile futhi siyafana phakathi kwezifundo.

Ezinye izindlela

Uma ufuna ukudla ubhekeni, amasoseji, noma i-pepperoni, zama ukuthenga kubabheki bendawo abangangezi izithako eziningi ezingenampilo.

16. Ushizi osetshenzisiwe

Ushizi unempilo ngokulinganisela.

Kulayishwe izakhamzimba, futhi ucezu olulodwa lupakisha zonke izakhamzimba njengengilazi yobisi.

Noma kunjalo, imikhiqizo yoshizi esetshenzisiwe ayifani noshizi ojwayelekile. Zenziwe kakhulu ngezithako zokugcwalisa ezenzelwe ukuba nokubukeka okufana noshizi nokuthungwa.

Qiniseka ukuthi ufunda amalebula ukuqinisekisa ukuthi ushizi wakho uqukethe ubisi nezithako ezimbalwa zokwenziwa.

Ezinye izindlela

Yidla ushizi wangempela esikhundleni salokho. Izinhlobo ezinempilo zifaka phakathi i-feta, i-mozzarella, kanye noshizi we-cottage. Izinhlobo eziningi zeshizi ze-vegan nazo zingaba ukukhetha okuhle.

17. Ukudla okuningi okusheshayo

Ngokuvamile, amaketanga okudla okusheshayo athengisa ukudla okungenamsoco.

Iningi leminikelo yabo likhiqizwa ngobuningi futhi linomsoco ophansi.

Ngaphandle kwamanani entengo aphansi, ukudla okusheshayo kungafaka engcupheni yezifo futhi kulimaze impilo yakho ejwayelekile. Kufanele uqaphele kakhulu izinto ezithosiwe.

Ezinye izindlela

Njengomphumela wokucindezela okwandayo, amaketanga amaningi okudla okusheshayo aqale ukunikeza izinketho ezinempilo.

18. Iziphuzo zekhofi eziphezulu

Ikhofi ligcwele ama-antioxidants futhi linikeza izinzuzo eziningi.

Ngokuphawulekayo, abaphuza ikhofi banobungozi obuphansi bezifo ezimbi, ezinjengesifo sikashukela sohlobo 2 kanye neParkinson's (, 31).

Ngasikhathi sinye, ama-creamers, ama-syrups, izithasiselo, noshukela okuvame ukufakwa ekhofi akunampilo kakhulu.

Le mikhiqizo iyingozi njenganoma yisiphi esinye isiphuzo esinoshukela.

Ezinye izindlela

Phuza ikhofi ethafeni esikhundleni salokho. Ungangeza amanani amancane kakhilimu osindayo noma ubisi olunamafutha agcwele uma ufisa.

19. Noma yini enoshukela ongeziwe noma okusanhlamvu okucwengiwe

Kubalulekile ukugwema - noma okungenani ukhawulele - ukudla okuqukethe ushukela ongeziwe, okusanhlamvu okucwengiwe, namafutha we-trans enziwe.

Lezi ngezinye zezithako ezingenampilo kepha ezivame kakhulu ekudleni kwanamuhla. Ngakho-ke, ukubaluleka kwamalebula wokufunda akunakwenziwa ngokweqile.

Lokhu kusebenza nasekudlaleni okubizwa ngempilo.

Ezinye izindlela

Hlela izakhi ezinomsoco, ukudla okuphelele, njengezithelo ezintsha nezinhlamvu ezigcwele.

20. Ukudla okusetshenzwe kakhulu

Indlela elula yokudla okunempilo nokunciphisa isisindo ukugwema ukudla okucutshunguliwe ngangokunokwenzeka.

Izimpahla ezicutshungulwayo zivame ukuhlanganiswa bese zilayishwa ngosawoti okweqile noma ushukela.

Ezinye izindlela

Uma uthenga, qiniseka ukuthi ufunda amalebula okudla. Zama ukulayisha inqola yakho ngemifino eminingi nokunye ukudla okuphelele.

Okubalulekile

Yize indlela yokudla yaseNtshonalanga iphethe ukudla okuningi okungenamsoco, ungagcina ukudla okunempilo uma uyekela izinto ezisetshenzisiwe, ezinoshukela ophezulu okukhulunywe ngazo ngenhla.

Uma ugxila ekudleni okuphelele, uzobe usendleleni yokuba uzizwe ungcono futhi ubuyise impilo yakho.

Futhi, ukuzijwayeza ukucabanga lapho udla ngokulalela izinkomba zomzimba wakho futhi unake ukunambitheka nokwakheka kungakusiza ukuthi wazi ukuthi ungakanani nokuthi udlani, okukuvumela ukuthi ufeze ubudlelwano obungcono nokudla.

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