Ukudla Okulinganiselayo

-Delile

• Kuyini ukudla okunomsoco?
• Mayelana nama-calories
• Kungani ukudla okunomsoco kubalulekile
• Ongakudla ngokudla okulinganiselayo
• Ukudla okufanele sikugweme
• Izithelo
• Imifino
• Izinhlamvu
• Amaprotheni
• Amaprotheni ezilwane
• Amaprotheni asekelwe ezitshalweni
• Ubisi
• Amafutha namafutha
• Ukuhlanganisa konke
• Ngezansi

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Kuyini ukudla okunomsoco?

Ukudla okunomsoco kunika umzimba wakho izakhamzimba okudingayo ukuze usebenze kahle. Ukuthola umsoco owudingayo, iningi lama-calories wakho wansuku zonke kufanele aqhamuke ku:

• izithelo ezintsha
• imifino emisha
• okusanhlamvu okuphelele
• imidumba
• amantongomane
• amaprotheni anciphile

Chaza ukuthi kufanele udle malini kwesakhi ngasinye nsuku zonke.

Mayelana nama-calories

Inani lamakhalori ekudleni lisho inani lamandla agcinwe kulokho kudla. Umzimba wakho usebenzisa amakhalori ekudleni ukuhamba, ukucabanga, ukuphefumula, neminye imisebenzi ebalulekile.

Umuntu ojwayelekile udinga amakhalori angaba ngu-2 000 nsuku zonke ukuze agcine isisindo sakhe, kodwa inani lizoya ngeminyaka yabo, ubulili, kanye nezinga lomsebenzi womzimba.

Abesilisa bavame ukudinga ama-calories amaningi kunabesifazane, futhi abantu abazivocavocayo badinga ama-calories amaningi kunabantu abangawenzi.

Uhlu lwamanje ukufakwa kwekhalori okulandelayo kwabesilisa nabesifazane beminyaka ehlukene:

Umthombo wamakhalori akho wansuku zonke nawo ubalulekile. Ukudla okunikeza ikakhulukazi ama-calories nokudla okuncane kakhulu kwaziwa ngokuthi "ama-calories angenalutho."

Izibonelo zokudla ezinikeza ama-calories angenalutho zifaka:

• amakhekhe, amakhukhi, namadonathi
• inyama esetshenzisiwe
• iziphuzo zamandla namasoda
• izithelo zeziphuzo ezinoshukela ongeziwe
• ukhilimu oyiqhwa
• ama-chips namafriji
• i-pizza
• amasoda

Kodwa-ke, akuyona kuphela uhlobo lokudla kepha izithako ezikwenza kube nomsoco.

I-pizza eyenziwe ekhaya enesisekelo sokudla okuphelele kanye nemifino eminingi eningi ngaphezulu kungaba ukukhetha okunempilo. Ngokuphambene nalokho, ama-pizza angaphambi kwesikhathi nokunye ukudla okusetshenzwe kakhulu kuvame ukuba nama-calories angenalutho.

Ukuze ulondoloze impilo enhle, nciphisa ukusetshenziswa kwakho kwama-calories angenalutho bese uzama ukuthola amakhalori akho ekudleni okunothile kwezinye izakhamzimba.

Thola izeluleko zokunqanda izifiso zokudla okungenamsoco.

Amakholori ayisilinganiso samandla okutholakala kokudla. Inombolo yamakhalori owadingayo izoncika ebulilini bakho, iminyaka yobudala, nezinga lomsebenzi.

Kungani ukudla okunomsoco kubalulekile

Ukudla okulinganiselayo kunikeza izakhamzimba ezidinga umzimba wakho ukuze zisebenze kahle. Ngaphandle kokudla okunomsoco, umzimba wakho uthambekele kakhulu ezifweni, ekuthelelekeni, ekukhathaleni nasekusebenzeni okuphansi.

Izingane ezingakutholi ukudla okwanele okunempilo zingabhekana nezinkinga zokukhula nezentuthuko, ukusebenza kabi ezifundweni, kanye nokutheleleka njalo.

Bangabuye bahlakulele imikhuba yokudla engenampilo engaqhubeka nokuba ngabantu abadala.

Ngaphandle kokuzivocavoca, bazoba nengozi ephezulu yokukhuluphala kanye nezifo ezahlukahlukene ezakha i-metabolic syndrome, efana nohlobo 2 sikashukela nomfutho wegazi ophezulu.

Ngokusho kweCentre for Science in the Public Interest, izimbangela ezi-4 kwezingu-10 eziphambili eziholela ekufeni e-United States zixhumene ngqo nokudla.

Lezi izi:

• Isifo senhliziyo
• umdlavuza
• unhlangothi
• thayipha 2 sikashukela

Funda kabanzi mayelana nezinhlelo zokudla okunempilo zezingane.

Umzimba wakho udinga izakhamzimba ukuze uhlale uphilile, nokudla kukunikeza izakhamzimba ezibalulekile ezisivimba ukuthi singaguli.

Ongakudla ngokudla okulinganiselayo

Ukudla okunempilo, okunomsoco kuvame ukufaka izakhi zomzimba ezilandelayo:

• amavithamini, amaminerali, kanye nama-antioxidants
• ama-carbohydrate, kufaka phakathi isitashi nefayibha
• amaprotheni
• amafutha enempilo

Ukudla okunomsoco kuzobandakanya ukudla okuhlukahlukene okuvela kula maqembu alandelayo:

• izithelo
• imifino
• okusanhlamvu
• okobisi
• ukudla kwamaprotheni

Izibonelo zokudla kwamaprotheni kufaka phakathi inyama, amaqanda, inhlanzi, ubhontshisi, amantongomane, nemidumba.

Abantu abalandela ukudla kwe-vegan bazogxila ngokuphelele ekudleni okususelwa ezitshalweni. Ngeke badle inyama, inhlanzi, noma ubisi, kepha ukudla kwabo kuzobandakanya ezinye izinto ezinikeza izakhi ezifanayo.

I-Tofu nobhontshisi, isibonelo, yimithombo yamaprotheni esuselwa ezitshalweni. Abanye abantu ababekezeleli okobisi kepha basengakha ukudla okulinganiselayo ngokukhetha okushintshwayo okunothile okunomsoco okuhlukahlukene.

Ukudla okufanele sikugweme

Ukudla okufanele ukugweme noma ukukhawulela ekudleni okunempilo kufaka:

• ukudla okusetshenzwe kakhulu
• okusanhlamvu okucwengile
• ushukela nosawoti
• inyama ebomvu futhi esetshenzisiwe
• utshwala
• Amafutha we-trans

Okuphilile komunye umuntu kungahle kungalungeli omunye.

Ufulawa ophelele kakolweni ungaba isithako esinempilo kubantu abaningi kodwa awulungele labo abane-gluten ukungabekezelelani, isibonelo.

Funda cishe ukudla okungu-50 okunempilo.

Izithelo

Izithelo zinomsoco, zenza isidlo esihlwabusayo noma i-dessert, futhi zinganelisa izinyo elimnandi.

Izithelo zasendaweni ezisesizini zivuselelekile futhi zinikeza izakhamzimba eziningi kunezithelo ezingenisiwe.

Izithelo zinoshukela omningi, kepha lo shukela ungokwemvelo. Ngokungafani namaswidi nama-dessert amaningi amnandi, izithelo nazo zinikeza i-fiber nezinye izakhi zomsoco. Lokhu kusho ukuthi mancane amathuba okuthi abangele ukwanda koshukela futhi azokhulisa ukunikezwa komzimba kwamavithamini abalulekile, amaminerali, nama-antioxidants.

Uma unesifo sikashukela, udokotela wakho noma isazi sokudla angakucebisa ngokuthi yiziphi izithelo okufanele uzikhethe, ungadla malini nokuthi nini.

Funda ngezithelo eziyi-11 ezinoshukela ophansi.

Imifino

Imifino ingumthombo obalulekile wamavithamini abalulekile, amaminerali kanye nama-antioxidants. Yidla imifino ehlukahlukene enemibala ehlukene ukuthola uhla olugcwele lwezakhamzimba.

Imifino emnyama, enamaqabunga ingumthombo omuhle kakhulu wezakhi eziningi zomsoco. Kubandakanya:

• isipinashi
• i-kale
• obhontshisi abaluhlaza okotshani
• i-broccoli
• imifino ye-collard
• I-Swiss chard

Imifino yasendaweni, yonyaka ivame ukuba nenani lentengo futhi kulula ukuyilungisa. Zisebenzise ngezindlela ezilandelayo:

• njengesitsha eseceleni
• eyosiwe ngethileyi ene-splash yamafutha omnqumo
• njengesisekelo kumasobho, isitshulu, nezitsha ze-pasta
• njengesaladi
• kuma-purées
• kumajusi nama-smoothies

Izinhlamvu

Ufulawa omhlophe ocwengileko ufakwa ezinkweni eziningi nasezintweni ezibhakiwe, kepha unenani elilinganiselwe lomsoco. Lokhu kungenxa yokuthi ubuhle obuningi busesikhunjeni sezinhlamvu, noma igobolondo elingaphandle, abakhiqizi abalisusayo ngesikhathi sokulungiswa.

Imikhiqizo ephelele yokusanhlamvu ifaka okusanhlamvu okuphelele, kufaka phakathi isikebhe. Banikela ngamavithamini, amaminerali kanye ne-fiber eyengeziwe. Abantu abaningi bathola nokuthi okusanhlamvu okuphelele kungeza ukunambitheka nokuthungwa esitsheni.

Zama ukushintsha isinkwa esimhlophe, ipasta, nelayisi uye kokukhethwa kukho okusanhlamvu okuphelele.

Amaprotheni

Inyama nobhontshisi yimithombo eyinhloko yamaprotheni, ebalulekile ekuphulukisweni kwesilonda nasekugcinweni kwemisipha nasekuthuthukisweni, phakathi kweminye imisebenzi.

Amaprotheni ezilwane

Izinketho ezinempilo ezisuselwa ezilwaneni zifaka:

• inyama ebomvu, njengenyama yenkomo nenyama yemvu
• izinkukhu, njengenkukhu ne-turkey
• izinhlanzi, kufaka phakathi i-salmon, ama-sardine, nezinye izinhlanzi ezinamafutha

Inyama esetshenzisiwe kanye nenyama ebomvu kungakhuphula ingozi yomdlavuza nezinye izifo, ngokusho kwabanye.

Ezinye izinyama ezicutshungulwayo ziqukethe nokugcinwa okuningi kokuvikela kanye nosawoti. Inyama entsha, engalungiswa iyindlela engcono kakhulu.

Amaprotheni asekelwe ezitshalweni

Amantongomane, ubhontshisi nemikhiqizo yesoya yimithombo emihle yamaprotheni, i-fiber, nezinye izakhamzimba.

Izibonelo zifaka:

• udali
• ubhontshisi
• uphizi
• ama-alimondi
• imbewu ye-sunflower
• ama-walnuts

I-Tofu, i-tempeh, neminye imikhiqizo esekwe kwisoya yimithombo emihle kakhulu yamaprotheni futhi iyizindlela ezinempilo zenyama.

Thenga i-tofu ne-tempeh.

Ubisi

Imikhiqizo yobisi inikeza izakhamzimba ezibalulekile, kufaka phakathi:

• amaprotheni
• i-calcium
• uvithamini D

Futhi aqukethe amafutha. Uma ufuna ukunciphisa ukudla kwakho okunamafutha, izinketho zamafutha ezincishisiwe zingangcono kakhulu. Udokotela wakho angakusiza unqume.

Kulabo abalandela ukudla kwe-vegan, ubisi oluningi olungenalo ubisi nezinye izindlela zobisi seziyatholakala, zenziwe:

• imbewu yefilakisi
• ama-alimondi kanye namasheya
• isoya
• oats
• ukhukhunathi

Lezi zivame ukuqiniswa nge-calcium nezinye izakhi zomzimba, kubenze kube ezinye izindlela ezinhle kakhulu zobisi oluvela ezinkomeni. Abanye bangeze ushukela, ngakho-ke funda ilebula ngokucophelela lapho ukhetha.

Thenga ubisi lwe-alimondi nolwesoya.

Amafutha namafutha

Amafutha abalulekile emandleni nasempilweni yamaseli, kepha amafutha amaningi kakhulu angakhuphula amakhalori ngaphezu kwalokho okudingwa ngumzimba futhi angaholela ekutholeni isisindo.

Esikhathini esedlule, imihlahlandlela yancoma ukugwema amafutha agcwele, ngenxa yokukhathazeka ukuthi azokhuphula amazinga e-cholesterol.

Okusanda kwenziwa kusikisela ukuthi ukushintshwa kancane kwamafutha angagcotshwanga kwehlisa ubungozi besifo senhliziyo nokuthi amanye amafutha agcwele kufanele ahlale ekudleni - cishe amaphesenti ayi-10 noma ngaphansi kwamakhalori.

Amafutha weTrans, noma kunjalo, kusamele kugwenywe.

Izincomo kumafutha kwesinye isikhathi kungaba nzima ukulandela, kepha umuntu uphakamise umhlahlandlela olandelayo:

• Amafutha okuthanda: uwoyela wemifino nowoyela bezinhlanzi
• Amafutha ukukhawulela: ibhotela, ushizi, nokhilimu osindayo
• Amafutha okufanele alahlekelwe: Amafutha we-trans, asetshenziswa ekudleni okuningi okusetshenzwe nokwenziwe ngaphambi kwesikhathi, njengamadonathi

Iningi lochwepheshe libheka uwoyela womnqumo njengamafutha aphilile, futhi ikakhulukazi amafutha omnqumo e-virgin, okuwuhlobo olucutshungulwa kancane.

Ukudla okuthosiwe okujule kakhulu kuvame ukuba nama-calories amaningi kepha kunenani eliphansi lokudla okunempilo, ngakho-ke kufanele ukudle kancane.

Thenga amafutha omnqumo.

Ukudla okunomsoco kuqukethe ukudla okuvela kula maqembu alandelayo: izithelo, imifino, ubisi, okusanhlamvu kanye namaprotheni.

Ukuhlanganisa konke

Ukudla okunempilo kuzohlanganisa zonke izakhi zokudla kanye namaqembu okudla ashiwo ngenhla, kepha udinga ukulinganisela, futhi.

Indlela ephathekayo yokukhumbula ukuthi iqembu ngalinye lokudla okufanele lidle kangakanani yindlela yepuleti. Isinyathelo se-USDA esithi "KhethaMyPlate" sincoma ukuthi:

• ukugcwalisa uhhafu wepuleti lakho ngezithelo nemifino
• ukugcwalisa ngaphezu kwekota eyodwa kuphela ngokusanhlamvu
• ukugcwalisa ngaphansi kwengxenye eyodwa kuphela kokudla kwamaprotheni
• ukungeza ubisi eceleni (noma ukufaka esikhundleni se-nondairy)

Kodwa izidingo zomuntu ngamunye zizohluka, ngakho-ke i-USDA futhi inikeza ithuluzi lokusebenzisana, “Uhlelo Lwe-MyPlate” lapho ungafaka khona imininingwane yakho ukuthola izidingo zakho.

Lwela cishe isigamu sokudla kwakho okuza ngezithelo nemifino, cishe ikota eyodwa kube amaprotheni, nekota eyodwa okusanhlamvu okuphelele kanye nesitashi.

Ngezansi

Ukudla okuhlukahlukene futhi okunempilo kuvame ukuba nokuqukethe ukudla okuningi okusha, okususelwa ezitshalweni, futhi kunciphise nokudla okucutshungulwayo.

Uma unemibuzo ngokudla kwakho noma unomuzwa wokuthi udinga ukunciphisa umzimba noma ushintshe indlela odla ngayo, hlela i-aphoyintimenti nodokotela wakho noma isazi sokudla.

Bangaphakamisa izinguquko zokudla ezizokusiza uthole umsoco owudingayo ngenkathi ukhuthaza impilo yakho yonke.