Ingabe ukudla okulungele akulungile empilweni yakho?

-Delile

• Izingozi zezempilo
• 1. Ukuzuza kwesisindo
• 2. Khuphula umfutho wegazi
• 3. Ukwanda kwe-cholesterol
• 4. Izinkinga zamathumbu
• Ungakukhetha kanjani ukudla okufriziwe
• Ingabe izithelo nemifino efriziwe kunempilo?

Ukusetshenziswa kaningi kokudla okwenziwe ngomumo kungaba yingozi empilweni, ngoba iningi linokugxila okuphezulu kwe-sodium, ushukela, amafutha agcwele namakhemikhali athuthukisa futhi aqinisekisa ukunambitheka, ngaphezu kokukhulisa impilo yeshalofu yokudla.

Ngakho-ke, ngenxa yenani le-sodium, fat kanye ne-preservatives, ukudla okwenziwe ngomumo kungavuna ukuzuza kwesisindo, ukukhuphuka kwengcindezi nokwandisa ubungozi bezinkinga zenhliziyo namathumbu.

Izingozi zezempilo

Ukudla okwenziwe ngomumo, okungenzeka noma kungafriziwe, kungaba nemithelela emibi yezempilo, ngoba ukudla okusetshenziswayo ekulungiseleleni kwabo kuvame ukulahlekelwa yikhwalithi ngesikhathi senqubo yokuqandisa, ngaphezu kwalokho okokuvikela nosawoti kuvame ukungezwa ukuqinisekisa ukunambitheka kokudla futhi kwandise impilo yeshalofu.

Ngakho-ke, ezinye zezingozi ezinkulu ezihlobene nokusetshenziswa kwesikhathi eside kokudla okulungiselelwe okubandayo yilezi:

1. Ukuzuza kwesisindo

Lapho ukudla okufriziwe okweqhwa kudliwa njalo, kungenzeka ukuthi kube nokwanda kwesisindo kanye nenani lamafutha omzimba, ngoba iningi lalokhu kudla kunenani elikhulu lama-calories. Ngaphezu kwalokho, njengoba zihlala zingacebile ngokudla okunomsoco, aziqinisekisi ukusutha futhi, ngakho-ke, umuntu uzizwa ethanda ukudla kaningi usuku lonke.

2. Khuphula umfutho wegazi

Ukwanda komfutho wegazi imvamisa kuhlobene nenani elikhulu le-sodium ekudleni okwenziwe ngomumo nezinongo, ikakhulukazi e-lasagna, amasobho ompuphu, ama-noodle asheshayo nezinongo eziqoshiwe.

I-300 g yokuhlinzeka nge-lasagna, ngokwesibonelo, inama-30% kasawoti wonke umuntu omdala angadla usuku ngalunye, kuyilapho ikhiyubhu yenyama ethosiwe inosawoti ophindwe kabili kunomuntu omdala ongaludla usuku lonke. Ngakho-ke, kulula ukweqa usawoti uma usebenzisa imikhiqizo yezimboni, okwandisa ingozi yokuba nomfutho wegazi ophakeme. Thola ukuthi yini isincomo sosawoti sansuku zonke.

Nakhu ukuthi ungawusebenzisa kanjani usawoti omncane ngokubuka ividiyo elandelayo:

3. Ukwanda kwe-cholesterol

Ngaphezu kwenani elikhulu le-sodium, ukudla okwenziwe ngomumo nakho kunothe ngamafutha agcwele, okubhekele ikakhulu ukukhuphula i-cholesterol embi nokunciphisa i-cholesterol enhle.

Ngakho-ke, ngenxa yezinguquko kumazinga e-cholesterol, kukhona nengozi enkulu yokuthola izinguquko zenhliziyo, ezinjenge-infarction, stroke kanye ne-atherosclerosis, okuvalwa kwemithambo yegazi ngenxa yokuba khona kwamapuleti anamafutha, ngaphezu kokwandisa amathuba okuthi unamafutha. esibindi.

4. Izinkinga zamathumbu

Ngenxa yokuqukethwe okuphezulu kwamakhemikhali, njengezivimbelakuvunda, ukunambitheka, amadayi kanye nezithambisi zokunambitha, ukusetshenziswa njalo kokudla okulungiselelwe nakho kungaholela ezinkingeni zezempilo njengokucasuka kwesisu, umdlavuza wamathumbu, ikhanda elibuhlungu, ukuluma, amatshe ezinso, isicanucanu nokuncipha ukumuncwa kwamavithamini emathunjini.

Ngaphezu kwalokho, izithasiselo zokudla ezifana ne-monosodium glutamate zishiya ulwanga lunomlutha wokunambitheka kokudla, okubangela ukusetshenziswa okwandayo kwalolu hlobo lomkhiqizo.

Ungakukhetha kanjani ukudla okufriziwe

Yize ukudla okufriziwe kungeyona indlela engcono yokudla, kwezinye izimo ukudla kwakho kungabhekwa. Ngakho-ke, kubalulekile ukunaka ilebula lokudla, unikeze okuthandayo ukudla okunamafutha amancane ne-sodium. Amanye amathiphu wokukhetha ukudla okufriziwe yile:

• Gwema ukudla okuyiqhwa nososo noma ama-syrups;
• Musa ukuhlehlisa ibhokisi eliphelele, kususwa kuphela ingxenye edingekayo;
• Gwema ukuthenga ukudla okubandayo okungenampilo, noma ngabe bezisanda kulungiswa.

Ngisho nasendabeni yemifino nezithelo kubalulekile ukubheka izithako, ngoba izithelo nemifino kuphela okufanele kukhulunywe ngayo, noma iziphi ezinye izithako zingakhombisa ukuthi zinokuvikela okungaba yingozi empilweni yakho.

Ingabe izithelo nemifino efriziwe kunempilo?

Izithelo ezifriziwe, imifino kanye nemidumba kunempilo uma nje kufriziwe ngemuva nje kokuba kuvuniwe, njengoba kungenzeka ukugcina izakhamzimba nezinzuzo zezempilo. Eqinisweni, ezinye izithelo nemifino, njengama-strawberry, uphizi noma ubhontshisi, kulahlekelwa uvithamini C ngokushesha okukhulu uma kusanda kutsha kuneqhwa.

Funda ukuthi ungakumisa kanjani kahle ukudla ukuze uqinisekise izinzuzo zako: