Ukudla kwasekuseni: kunempilo noma akunampilo?

-Delile

• Yini okusanhlamvu kwasekuseni?
• Igcwele ushukela nama-carbs acwengekile
• Izimangalo zezempilo ezidukisayo
• Imvamisa kuthengiswa ezinganeni
• Ukukhetha izinhlobo ezinempilo
• Nciphisa ushukela
• Hlela ifayibha ephezulu
• Naka izingxenye
• Funda uhlu lwezithako
• Faka amaprotheni
• Khetha ukudla kwasekuseni okungalungiswa
• Okubalulekile
• Ukulungiselela Ukudla: Ukudla kwasekuseni kwansuku zonke

Izinhlamvu ezibandayo ukudla okulula, okulula.

Abaningi baziqhayisa ngezimangalo zezempilo ezihlaba umxhwele noma bazama ukukhuthaza ukuthambekela kokudla okusha. Kepha ungazibuza ukuthi ngabe lokhu okusanhlamvu kuphilile yini njengoba kusho bona.

Lo mbhalo ubheka kabanzi okusanhlamvu kwasekuseni nemiphumela yempilo yazo.

Yini okusanhlamvu kwasekuseni?

Izinhlamvu zokudla kwasekuseni zenziwa ngokusanhlamvu okusetshenzisiwe futhi kuvame ukuqiniswa ngamavithamini namaminerali. Kuvame ukudliwa nobisi, iyogathi, izithelo, noma amantongomane ().

Nakhu ukuthi okusanhlamvu kwasekuseni kwenziwa kanjani:

1. Iyacubungula. Izinhlamvu zivame ukwenziwa zibe ufulawa ocolekileyo bese ziphekwa.
2. Ukuxuba. Ufulawa bese uxutshwa nezithako ezifana noshukela, ukhokho namanzi.
3. Ukukhishwa. Izinhlamvu eziningi zasekuseni zikhiqizwa nge-extrusion, inqubo yokushisa okuphezulu esebenzisa umshini ukubumba okusanhlamvu.
4. Ukomisa. Okulandelayo, okusanhlamvu kuyomiswa.
5. Ukubumba. Ekugcineni, okusanhlamvu kwakheka kwaba amafomu, njengamabhola, izinkanyezi, izihibe noma onxande.

Izinhlamvu zokudla kwasekuseni nazo zingakhukhumala, zifakwe, noma zifakwe shredded - noma zifakwe ushokoledi noma iqhwa ngaphambi kokuba zomiswe.

Izinhlamvu zokudla kwasekuseni zenziwa okusanhlamvu okucwengiwe, imvamisa kwenziwa ngenqubo ebizwa ngokuthi i-extrusion. Icutshungulwa kakhulu, kunezelwa izithako eziningi.

Igcwele ushukela nama-carbs acwengekile

Ushukela owengeziwe kungenzeka ube yisithako esisodwa esibi kakhulu ekudleni kwanamuhla.

Kufaka isandla ezifweni ezingelapheki eziningana, futhi abantu abaningi badla kakhulu kakhulu (,,).

Ngokuphawulekayo, iningi lalo shukela livela ekudleni okucutshunguliwe - futhi okusanhlamvu kwasekuseni kuphakathi kokudla okusetshenzisiwe okuthandwa kakhulu okunoshukela omningi owengeziwe.

Eqinisweni, okusanhlamvu okuningi kubala ushukela njengesithako sesibili noma sesithathu.

Ukuqala usuku nge-cereal yasekuseni enoshukela ophakeme kuzokhipha ushukela wegazi kanye namazinga e-insulin.

Ngemuva kwamahora ambalwa, ushukela wegazi lakho ungashayeka, futhi umzimba wakho uzolangazelela esinye isidlo se-carb ephezulu noma okulula - okungadala umjikelezo omubi wokudla ngokweqile ().

Ukusetshenziswa ngokweqile kukashukela kungakhuphula nobungozi bohlobo 2 lwesifo sikashukela, isifo senhliziyo, nomdlavuza (,,).

Okusanhlamvu okuningi kwasekuseni kulayishwa ushukela nezinhlamvu ezihlanjululwe. Ukusetshenziswa kakhulu kukashukela kuyingozi futhi kungakhuphula ubungozi bezifo ezimbalwa.

Izimangalo zezempilo ezidukisayo

Izinhlamvu zokudla kwasekuseni ziyathengiswa njengeziphilile.

Izinhlamvu zokudla kwasekuseni zimakethwa njengezinempilo - ngamabhokisi anezimangalo zezempilo ezinjenge "fat-fat" kanye "okusanhlamvu okuphelele." Noma kunjalo, izithako zabo zokuqala ezibalwe kaningi zivame ukuhlanjululwa okusanhlamvu noshukela.

Inani elincane lezinhlamvu eziphelele alizenzi le mikhiqizo iphilile.

Kodwa-ke, ucwaningo lukhombisa ukuthi lezi zimangalo zezempilo ziyindlela esebenzayo yokudukisa abantu bakholelwe ukuthi le mikhiqizo iphilile (,).

Izinhlamvu zokudla kwasekuseni zivame ukuba nezimangalo zezempilo ezilahlekisayo eziphrintwe ebhokisini - kepha zigcwaliswa ngoshukela nezinhlamvu ezihlanjululwe.

Imvamisa kuthengiswa ezinganeni

Abenzi bokudla babhekisa izingane ngqo.

Izinkampani zisebenzisa imibala egqamile, abalingiswa bekhathuni, nezinombolo zezenzo ukuheha ukunaka kwezingane.

Akumangazi ukuthi lokhu kudala ukuthi izingane zihlanganise okusanhlamvu kwasekuseni nokuzijabulisa nobumnandi.

Lokhu kuthinta nezintandokazi zokunambitheka. Ucwaningo lukhombisa ukuthi ezinye izingane zithanda ukunambitheka kokudla okunezinhlamvu zekhathuni ezithandwayo kupakethe (, 12).

Ukuvezwa kokumakethwa kokudla kubhekwa njengengozi yokukhuluphala kwengane nezinye izifo ezihlobene nokudla (13).

Le mikhiqizo efanayo ivame ukuba nezimangalo zezempilo ezidukisayo.

Ngenkathi imibala namakhathuni enza imikhiqizo ikhange kakhulu ezinganeni, izimangalo zezempilo zenza abazali bazizwe bengcono ngokuthengela izingane zabo leyo mikhiqizo.

Abakhiqizi bezinhlamvu bangongoti kwezentengiso - ikakhulukazi ezinganeni. Basebenzisa imibala egqamile namakhathuni athandwayo ukuheha ukunaka kwezingane, okuyizifundo ezibonisa ukuthi zithinta okuthandwa ukunambitheka.

Ukukhetha izinhlobo ezinempilo

Uma ukhetha ukudla okusanhlamvu kwasekuseni, nanka amanye amathiphu wokukusiza ukhethe inketho enempilo.

Nciphisa ushukela

Zama ukukhetha okusanhlamvu kwasekuseni ngaphansi kuka-5 amagremu kashukela ekukhonzeni ngakunye. Funda ilebula lokudla ukuthola ukuthi umkhiqizo uqukethe malini.

Hlela ifayibha ephezulu

Izinhlamvu zokudla kwasekuseni okupakisha okungenani ama-3 amagremu efayibha ngokusezingeni elilodwa zilungile. Ukudla i-fiber eyanele kungaba nezinzuzo eziningi zezempilo ().

Naka izingxenye

Izinhlamvu zokudla kwasekuseni zivame ukuba noshukela futhi zimnandi, futhi kungaba lula kakhulu ukusebenzisa inani eliphezulu lama-calories. Zama ukukala ukuthi udla malini, usebenzisa imininingwane yosayizi wokuphakela kuphakethe ukuze uthole isiqondiso.

Funda uhlu lwezithako

Ziba izimangalo zezempilo ngaphambili kwebhokisi, uqiniseke ukuthi uhlola uhlu lwezithako. Izithako zokuqala ezimbili noma ezintathu zibaluleke kakhulu, ngoba ziqukethe iningi le-cereal.

Kodwa-ke, abenzi bokudla bangasebenzisa amaqhinga okufihla inani likashukela emikhiqizweni yabo.

Uma ushukela lubhalwe kaningana ngaphansi kwamagama ahlukene - noma ngabe alukho ezindaweni ezimbalwa zokuqala - umkhiqizo kungenzeka uphakeme kakhulu kushukela.

Faka amaprotheni

Amaprotheni yi-macronutrient egcwalisa kakhulu. Kwandisa ukugcwala futhi kunciphise ukudla.

Lokhu kungenzeka ngoba amaprotheni aguqula amazinga ama-hormone amaningi, njengehormone yendlala ghrelin kanye ne-hormone egcwele ebizwa nge-peptide YY (,,,).

I-yogurt yamaGrikhi noma idlanzana lamantongomane noma imbewu yizinqumo ezinhle zamaprotheni angeziwe.

Uma udla okusanhlamvu kwasekuseni, qiniseka ukuthi ushukela omncane futhi unefayibha ephezulu. Naka osayizi bezabelo, futhi ufunde njalo uhlu lwezithako. Futhi unganothisa okusanhlamvu kwakho ngokwengeza amaprotheni akho.

Khetha ukudla kwasekuseni okungalungiswa

Uma ulambile ekuseni, kufanele udle ibhulakufesi. Kodwa-ke, kungcono ukhethe ukudla okuphelele, okuyisithako esisodwa.

Nazi izinketho ezimbalwa ezinhle:

• i-oatmeal ngamagilebhisi omisiwe namantongomane
• I-yogurt yamaGrikhi enamantongomane nezithelo ezisikiwe
• amaqanda aqhekekile anemifino

Amaqanda aphelele angukukhetha kwasekuseni okuhle kakhulu ngoba anamaprotheni amaningi, amafutha anempilo, nezakhi zomzimba. Ngaphezu kwalokho, zikugcina ugcwele isikhathi eside futhi zingakhuphula nokuncipha.

Olunye ucwaningo olwenziwa emantombazaneni asakhula lwathola ukuthi ukudla kwasekuseni okunama-protein amaningi amaqanda nenyama yenkomo enciphile kwandisa ukugcwala. Iphinde yehlisa izifiso nokudla okulula ebusuku ().

Olunye ucwaningo luthi ukubeka esikhundleni ibhulakufesi elisuselwa ezinhlamvini ngamaqanda kungakusiza uzizwe ugcwele amahora angama-36 alandelayo - bese wehlise isisindo esifinyelela ku-65% (,).

Kungcono ukhethe ukudla okuphelele njengamaqanda ngesidlo sasekuseni, njengoba kunomsoco kakhulu futhi kuyagcwalisa. Ukudla kwasekuseni okunamaprotheni amaningi kungasiza ekwehliseni izifiso futhi kukhuthaze ukuncipha.

Okubalulekile

Izinhlamvu zokudla kwasekuseni zicutshungulwa kakhulu, imvamisa zigcwele ushukela ongeziwe nama-carbs acwengekile. Amaphakeji abo ahlala njalo enezimangalo zezempilo ezidukisayo.

Uma udla okusanhlamvu, funda uhlu lwezithako bese ufaka izicelo zezempilo ngokungabaza. Okusanhlamvu okungcono kakhulu kunefayibha eningi futhi kushukela omncane.

Lokho kusho ukuthi kunezindlela eziningi zokudla kwasekuseni ezinempilo. Ukudla okuphelele, okuyisithako esisodwa - njengephalishi le-oat noma amaqanda - kuyisinqumo esihle.

Ukulungiselela ukudla kwasekuseni okunempilo kusuka ekudleni okuphelele akulula nje kepha kuqala usuku lwakho ngokudla okunomsoco.

Ukulungiselela Ukudla: Ukudla kwasekuseni kwansuku zonke