Buza Udokotela Wokudla: Ukudla Kwezempilo Okudlulele

-Delile

• Buyekeza kwe-

Ukudla okunempilo kuwumgomo abantu abaningi abazibekela wona futhi muhle impela. I- "Healthy" igama elihlobene ngokumangazayo, noma kunjalo, futhi okuningi kokudla okukholelwa ukuthi kuzokulungela akulona okunomsoco njengoba ungacabanga. Nazi ezintathu ezingafanele ilebula "yokudla kwezempilo" encwadini yami.

Ubisi Olunandisiwe, Olunye Ubisi Olumnandi

Ubisi olungenalo ubisi luyakhula ekuthandeni futhi kaningi lubonwa njengendlela enempilo kune-ol olumnandi 'ol moo juice-kodwa uma kuhlolisiswa, kunzima ukucacisa ukuthi yini eyenza zibe nempilo kumuntu ojwayelekile. Uma une-whey noma i-casein yokungezwani komzimba, khona-ke ezinye izindlela zobisi kufanele ube nazo, futhi uma ungabekezelelani ne-lactose zingaba wusizo. Ngaphandle kwalezo zimo (eziyivelakancane kunalokho abantu abaningi abakucabangayo), ubisi lwenkomo lungcono kuwe kunanoma iluphi u-almond onothile, isoya, ukhukhunathi, noma olunye ubisi olungenalo ubisi.

Ngaphandle kobisi lwesoya, lesi sigaba seziphuzo sishoda kakhulu emnyangweni wamaprotheni, indawo lapho ubisi luhamba phambili. Bese kuba neqiniso lokuthi izithasiselo ziyadingeka ukuze kuthuthukiswe ukunambitheka, ukuthungwa, nokuheha kwalezi ezinye izindlela zobisi - futhi ngeshwa ushukela ungenye yalezi zithako ezinkulu ngaphezu kwemicu, izinto ezibophayo, kanye namavithamini namaminerali. Amaleveli wezithasiselo adingekayo ukulingisa ukunambitheka, ukunambitheka, kanye nephrofayili yokudla okunempilo yobisi kuyahlukahluka kuye kokunye, kepha uma ungenayo inkinga ngama-lactose noma amaprotheni obisi, kungenzeka ukuthi ungcono ukufinyelela kubisi lwangempela.

Amaqanda Abamhlophe

Ngenkathi begibela igagasi lesayensi eneminyaka eyishumi ubudala, abamhlophe bamaqanda bathandwa kakhulu ngesikhathi se-fat-low, cholesterol ephansi ngoba abanazo zombili lezo futhi aqukethe amaprotheni nje. Manje, noma kunjalo, izinzuzo zokukhawulela kakhulu amafutha ngenxa yokuqukethwe kwayo kwekhalori ephezulu ngegremu njengendlela yokuthuthukisa ukulahlekelwa kwesisindo kuye kwachithwa isikhathi nesikhathi. Siyazi futhi ukuthi inani le-cholesterol wena udle, ayinamphumela omningi ku igazi amazinga e-cholesterol njengoba sasikholelwa njalo.

Ukuthatha ukudla "okunempilo" imvamisa kusho ukuthi kungcono ngandlela thile kunokudla okuqhathaniswayo. Ukudla okuqhathanisayo lapha, kunjalo, amaqanda aphelele. Ukuthi amaqanda amhlophe anempilo kunamaqanda aphelele akubonakali njengesitatimende esivumelekile uma ucabanga iqiniso lokuthi amaqanda aphelele aqukethe amaprotheni amaningi, uvithamini A, uvithamini D, uvithamini E, choline, kanye namafutha omega-3 (uma uthenga lezo zinhlobo zamaqanda). Njengoba zonke izakhamzimba zifakwe ku-isikhuphasha, kungani ungakulahla?

Okusanhlamvu Okuphelele

I-push yezempilo ngemuva kokudla okusanhlamvu okuphelele kufanele ithotshelwe phansi ngamanothi ambalwa. Ngakho konke "okuhle" okuzwa ngezinhlamvu eziphelele, ungacabanga ukuthi i-bran kanye negciwane lale ukudla kuzongena ezindongeni zakho zomthambo bese kumunca i-cholesterol namacwecwe ane-oxidized. Inkinga ngePush enempilo ngemuva kwezinhlamvu ezigcwele ukuthi ihlobene nalokho obungakudla esikhundleni salokho.

Uma udla okusanhlamvu kwerayisi okukhukhumele, ama-chips amazambane, nama-Twinkies, khona-ke yebo ubuyoba ngcono uma ungakudli lokho kudla futhi esikhundleni salokho udle ukudla okusekelwe okusanhlamvu. Kepha mhlawumbe uzobe ungcono kakhulu uma ulahla amachips amazambane nezinhlamvu zonke, ukhetha imifino eluhlaza noma ucezu lwamaprotheni alingana nentende. Bheka, uma ufuna ukwehlisa isisindo, ukungeza okusanhlamvu okuphelele ekudleni kwakho kungase kungasizakali uma usuvele unciphisa ama-calories. Ucwaningo lokulahlekelwa isisindo lwamaviki angama-24 olwalufaka ukudla okwehlisa isisindo ngezinhlamvu eziphelele kanye nokuzivocavoca umzimba ekudleni kokunciphisa umzimba kanye nokuvivinya umzimba (kodwa hhayi izinhlamvu eziphelele) alutholanga mehluko enanini lesisindo esilahlekelwe yiqembu ngalinye ekugcineni yesifundo.

Ucwaningo lubonisa ukuthi uma udinga ukwehlisa isisindo esithile futhi udlala ngothando ngokumelana ne-insulin, khona-ke umzimba wakho uzosabela kangcono ekudleni ama-carbohydrate amancane ngokujwayelekile. Kungcono ukudla okusanhlamvu okuphelele kunokusanhlamvu okucwengiwe, akukho zingxabano lapha, kepha kungaba ngcono ukushiya okusanhlamvu wedwa ngokuphelele.

Kungaba nzima ukuhlukanisa i-hype ne-buzz kulokho okubalulekile empilweni yakho nokuqina, kodwa ngethemba ukuthi lezi zibonelo zikubonisile ukuthi ngenxa yokuthi into ethile ingahlukaniswa ngokuthi "inempilo" akusho ukuthi kufanele uyidle noma kufanele uyidle. .

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