Buza Udokotela Wokudla: Ukunciphisa Ushukela

-Delile

• Buyekeza kwe-

Umbuzo: Ngifuna ukunciphisa ukusetshenziswa kwami ​​kukashukela. Ingabe kufanele ngiye eTurkey ebandayo noma ngikhululeke kuyo? Ngiqala kuphi?

A: Ngiyajabula ukuzwa ukuthi nenza imizamo yokunciphisa ukusetshenziswa kwakho kukashukela. Ushukela ongeziwe wenza amaphesenti ayi-16 wamakholori aphelele ekudleni okujwayelekile kwaseMelika-lokho kungama-khalori angama-320 kothile ohlelweni lwamakhalori angu-2 000! Ukususa lama-calories amaningi kungenza umthelela omkhulu uma uzama ukunciphisa umzimba. Kwabanye abantu, ukusika ushukela owengeziwe ukuphela kokushintsha kokudla abakudingayo ukuze balahle amakhilogremu abalulekile.

Kepha ukususa ushukela kunzima ngoba kuyalutha. Olunye ucwaningo lubonisa ukuthi ukungena okuphezulu kwezinto ezimnandi kungalingisa imiphumela yama-opiates. Angisho ukuthi i-cola fix yakho yasemini ikunika ukuphakama okufanayo nokuqhamuka kwe-oxycodone, kepha zombili zivusa izindawo ezifanayo zobuchopho, okuholela emizweni yenjabulo.

Indlela engcono yokunciphisa emuva incike ebuntwini bakho. Abanye abantu benza kahle uma behamba ngamakhaza ngenkathi abanye bedinga ukukhishwa. Cabanga ngalokho okuphumelele kakhulu kuwe esikhathini esedlule lapho uzama ukuyeka imikhuba bese usebenzisa lelo su elifanayo.

Nokho unquma ukuhlasela lo mgomo, izinto ezimbili zokuqala okufanele ugxile kuzo ama-dessert asekelwe okusanhlamvu neziphuzo ezinoshukela.

Amakhekhe, amakhukhi, ophaya, ne-akhawunti efana naleyo yamaphesenti ayi-13 kashukela ongeziwe ekudleni kwase-U.S. Futhi angumthombo ongu-1 wama-calories namafutha e-trans. Iningi labantu alinayo i-dessert kaningi ngosuku, ngakho-ke ukulunyulwa kwamaswidi wakho wokudla kwakusihlwa kufanele kube yindawo elula ukuqala. Ungathuki uma uthanda ama-brownies akho-angikuceli ukuthi uyeke konke. Vele uyilondolozele ukudla kwakho kwe-splurge futhi-okubaluleke kakhulu, yijabulele. Bese ubuyela ohlelweni lwakho loshukela oncishisiwe. Ngale ndlela ungajabulela izinzuzo zempilo ethuthukisiwe, ukulawula ushukela wegazi, kanye nokwehlisa isisindo ngenkathi futhi ukwazi ukunambitha ucezu lwekhekhe likashokoledi laseJalimane ngeqhwa likakhukhunathi njalo njalo.

Ngokuqondene nama-calories angamanzi, ucije ngesoda, iziphuzo zamandla, neziphuzo zezemidlalo, ezakha amaphesenti angama-36 kashukela ongeziwe namaphesenti ama-4 enani eliphelele lama-calories abantu baseMelika abalidla nsuku zonke. (Kuyethusa!) Cha uma, ama-ands, noma ama-buts: I-Cola ayinandawo ekudleni kwakho. Iziphuzo zamandla nezemidlalo, nokho, zingasetshenziswa ngesikhathi noma ngemuva kokuzivocavoca njengemoto yokufaka uphethiloli kanye nokwengeza ama-Workout akho, kodwa kunjalo. Kuzofanele uthole okunye okuphuzwayo. Amanzi, i-seltzer, netiye elishisayo noma eli-iced elihlaza noma le-herbal yizincomo zami eziphezulu. Ukusika lezi ziphuzo ezinoshukela ekudleni kwakho (noma ukuzihlanganisa nokusebenza kwakho) kuyinto ebaluleke kakhulu.

Lapho-ke, lapho usulungele isinyathelo esilandelayo, udinga ukuba nguchwepheshe wokufunda amalebula okudla ngoba leyo ukuphela kwendlela yokuthola ushukela ongeziwe. Uma ngabe kukhona kulezi zithako ezilandelayo-konke kuchazwa ngokuthi "ushukela owengeziwe" yi-2010 Dietary Guidelines for Americans-kungezinye zezintathu zokuqala ezibalwe, yeka ukuthenga nokudla lowo mkhiqizo.

• ushukela omhlophe
• ushukela onsundu
• ushukela oluhlaza
• isiraphu yommbila ephezulu ye-fructose
• isiraphu yamabele
• okuqinile kwesiraphu yommbila
• isiraphu yemithombo
• usiraphu we-maple
• isiraphu yepanekuku
• i-fructose sweetener
• i-fructose ewuketshezi
• uju
• ama-molasses
• i-dextrose engenamanzi
• ikristalu dextrose

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