Lawula Ukufisa

-Delile

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1. Lawula izifiso

Ukuncishwa okuphelele akusona isixazululo. Ukulangazelela ukunqatshelwa kungaphuma ngokushesha kungalawuleki, okuholele ekuzidleni ngokweqile noma ekudleni ngokweqile. Uma ufisa amafries noma ama-chips, isibonelo, yidla okufakwe okuncane, noma uthenge isikhwama samakhalori angu-150 amancane bese wenziwa ngawo.

Okunye ongakucabanga: enye indlela enempilo njengama-chips enziwe ngombila oluhlaza okwesibhakabhaka. Lezi zinamaprotheni angaphezu kwamaphesenti angu-20 kunozakwabo wommbila omhlophe. I-tinted snack ithola umbala wayo oluhlaza okwesibhakabhaka kuma-anthocyanins, izinhlanganisela zokulwa nezifo ezitholakala kuma-blueberries kanye newayini elibomvu. Noma kunjalo, banama-calories ayi-140 no-7 gram wamafutha nge-15-chip service ngayinye, ngakho-ke yeka idlanzana bese ukhetha i-salsa esikhundleni sokudipha okukhilimu.

2. Bala ama-calories

Qhathanisa inani lamafutha namakhalori atholakala kokuphilile, ukugcwalisa ukudla okulula kuqhathaniswa nokudla okungenampilo. Isibonelo, i-apula eliphakathi liqukethe ama-calories angu-81 kuphela futhi awekho amafutha; isikhwama esingu-1-ounce sama-pretzels sinama-khalori ayi-108 futhi awanamafutha, futhi isitsha se-yogurt yezithelo ezinamafutha aphansi sinikeza ama-calories angu-231 kanye no-2 gram wamafutha.

3. Gwema ukuphathwa kwezitoko emakhabethe akho noma efrijini

Thenga okuthile kuphela lapho inkanuko ishaya futhi ujabulele inani elincane. Bese wabelana noma ulahle konke okunye.

4. Hlanganisa

Zama ukudla okuthile okunempilo kanye nokudla okungenamsoco, njengocezu lwesithelo nekhekhe lakho likashizi. Ngokudla isithelo kuqala, uzoqeda isifiso sakho sokudla futhi ube mancane amathuba okuthi wolf wehlise ucezu lwesibili lwekhekhe likashizi.

5. Gxila emafutheni

Nakekela ngokwengeziwe ukufunda amalebula. Ngemuva kokubukeza izinhlobo eziningana zokudla okuhlanganisiwe, njengamakhukhi, amakhekhe okudla okulula, namachips, abacwaningi base-University of Minnesota bathole ukuthi izinto ezingabizi kakhulu zivame ukuba namafutha amaningi kunalawo abiza okungaphezulu. La mafutha asetshenzisiwe, akhonjisiwe ukukhulisa izinga lakho le-LDL (elibi) le-cholesterol, angavela ezinhlwini zezithako njengoyela we-hydrogenated noma we-hydrogenated kanye nokunciphisa. Nakuba abakhiqizi abaningi benciphise amafutha asetshenziswa emikhiqizweni yabo, abanye abakakawasebenzisi amafutha. I-American Heart Association incoma ukuthi unciphise inani lamafutha ashintshayo owadlayo abe ngaphansi kwephesenti elingu-1 lamakholori akho ansuku zonke. Ukuze ugcine isisindo sakho, akufanele kube ngaphezu kwamaphesenti angu-25 ama-kilojoule ansuku zonke okufanele avele emafutheni.

6. Zitika ngokunengqondo

Ukuqubuka kwesinye isikhathi kuyamukeleka –– nje ungathatheki!

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