Umehluko phakathi kokudla nokukhanya

-Delile

• Yenzelwe imikhiqizo Ukudla
• Ukudla unama-calories amancane?
• Yimiphi imikhiqizo ekhanyayo eyenzelwe

Umehluko omkhulu phakathi kwe- Ukudla futhi Khanyisa kungokwenani lezithako ezancishiswa lapho kulungiswa umkhiqizo:

• Ukudla: Banoziro wanoma isiphi isithako, njengamafutha anguziro, ushukela onguziro noma usawoti onguziro. Ngakho-ke, zingasetshenziswa ngabantu abanezinkinga ezingapheli, njengesifo sikashukela, umfutho wegazi ophakeme noma i-cholesterol ephezulu, isibonelo;
• Khanyisa: unciphise okungenani ama-25% enanini lesithako esithile noma kuma-calories jikelele, uma kuqhathaniswa nenguqulo evamile yomkhiqizo.

Ngakho-ke, ayikho inguqulo eqinisekisa ukuthi umkhiqizo ozothengwa unempilo noma unama-kilojoule amancane, ngoba lokhu kuzoya ngesithako esancishiswa kuresiphi. Ngakho-ke kubaluleke kakhulu ukuthi uhlale ufunda ilebula ngaphambi kokuthenga umkhiqizo.

Isibonelo, akunasisekelo ekudleni nasekuthengeni ukudla ukukhanya okunciphise kuphela inani le-sodium kumkhiqizo, njengoba ama-calories ayohlala efanayo.

Buka le vidiyo elandelayo bese ubheka lo mehluko phakathi kwemikhiqizo ukukhanya kanye nokudla namathiphu wokudla okunempilo ngale mikhiqizo:

Yenzelwe imikhiqizo Ukudla

Imikhiqizo ukudla kufanele zithengwe kuphela ezimweni ezithile zanoma yisiphi isifo noma ukuguqulwa ekuhlolweni kwegazi. Ngakho-ke, ngokuya ngohlobo lwesithako esisusiwe kwiresiphi, imikhiqizo ilungele kakhulu:

• UZero wengeze ushukela: kwabanesifo sikashukela;
• Ukungezwa kwamafutha angaphansi: kulabo abane-cholesterol ephezulu noma ama-triglycerides aphezulu;
• Ukungezwa okungu-zero kwe-sodium / usawoti: kulabo abane-high blood pressure.

Ngakho-ke, kubalulekile ukwazi inkinga yezempilo okufanele ilashwe ukuze ukwazi ukuthenga ukudla okuthile, kudingekile ukubheka ngaso sonke isikhathi ilebula lomkhiqizo ukukhomba ukuthi iziphi izithako ezishintshiwe nokuthi ngabe kufanelana ngempela nokudla.

Ukudla unama-calories amancane?

Yize eminye imikhiqizo yokudla ingenashukela, akusho ukuthi inama-calories ambalwa, kanti eminye ingaqukatha inani eliphakeme lamakhalori kunomkhiqizo ongadli. Lokhu kungenxa yokuthi ukugcina ukunambitheka nokuthungwa, abakhiqizi bengeza inani elikhulu lamafutha noma ezinye izithako, beshiya ukudla kunama-caloric amaningi.

Yimiphi imikhiqizo ekhanyayo eyenzelwe

Imikhiqizo ekhanyayo kufanele ithengwe lapho kufiswa ukuthi kuncishiswe isakhi esithile noma kumakhalori ajwayelekile womkhiqizo. Ngokomthetho, imikhiqizo elula kufanele iqukathe ama-kilojoule angaphansi kwama-25% noma isakhi esithile, njengosawoti, ushukela, amafutha noma amaprotheni, okungameleli ukwehliswa okukhulu njalo futhi okuzoletha izinzuzo zezempilo.

Ngakho-ke, ngaphambi kokuthenga umkhiqizo olula, kubalulekile ukuthi uqaphele ukuthi yisiphi isakhi somzimba esincishisiwe nokuthi ngabe lokhu kuncishiswa kuyathakazelisa yini ekudleni okulandelwayo. Kubalulekile futhi ukwazi ukuthi ukudla okudliwayo noma imikhiqizo yokuKhanya nayo ingaba phezulu emafutheni, ngakho-ke udinga ukuqonda ukuthi kungani ukudla lokhu kudla kungakusizi ngaso sonke isikhathi ukunciphisa umzimba.