I-Downside Ehlukahlukene

-Delile

• Buyekeza kwe-

"Ibhalansi, ukuhlukahluka kanye nokulinganisela" bekuvame ukuba imantra yokudla okunomsoco. Kepha ngasekuqaleni kwalo nyaka, ukuhlukahluka kwehliswe buthule ekuxubeni enguqulweni yakamuva yeZiqondiso Zokudla zikahulumeni wobumbano kwabaseMelika. Kungani? Ngoba ukudla okunezinhlobonhlobo eziningi - uhlobo olungalungile, noma kunjalo - kungakwenza ukhuluphale.

Sola ukunambitheka kwakho kokunambitheka. Baba nesithukuthezi ngokushesha lapho udla ukudla okuthile, into ebizwa ngokuthi i-sensory specific satiety. Njalo bite ngemva kokuqala kuba kancane kancane esihlwabusayo. Yisinye sezizathu zokuthi ukudla okunesidina kakhulu kungakusiza wehlise isisindo, okungenani uze uzigule.

Faka okuhlukahlukene, futhi kungenzeka udle okuningi. Ucwaningo oluyingqophamlando lwesiNgisi lubonise ukuthi abantu badle cishe amaphesenti ayi-15 ngaphezulu lapho izinhlobo ezintathu zepasta noma ama-flavour kakhilimu ushizi bephakelwa kunalapho kunikezwa okukodwa nje.

"Futhi, abantu badle amaphesenti angu-60 ngaphezulu lapho benikezwa izifundo ezine ezahlukene ngesikhathi sokudla uma kuqhathaniswa nezifundo ezine zokudla okufanayo," kusho uBarbara J. Rolls, Ph.D., usihlalo weGuthrie wezokudla ePenn State University kanye nomlobi wezincwadi. I-Volumetrics: Zizwe Ugcwele Ngamakhalori Ambalwa (UHarperCollins, 2000). "Ukudla ukudla okuhlukahlukene okuhlukahlukene kungasiza ukufaka amakhilogremu."

Kepha ngaphambi kokuzifaka enkondlweni ngamabomu, cabanga ngalokhu: Ezinye izinhlobo zokuhlukahluka zingakusiza wehlise isisindo. "Ucwaningo lwethu luthole ukuthi ukukhuluphala kuhlobene nokudla izinhlobo eziningi zama-entree nokudla okune-carbohydrate kanye namaswidi, ukudla okulula kanye nama-condiments," kusho uMegan A. McCrory, Ph.D., ongumcwaningi kwi-Energy Metabolism Laboratory eTufts University's Human Isikhungo Sokucwaninga Ngezondlo Ngokuguga EBoston. "Kodwa ukuhlukahluka ekukhethweni kwemifino kwakuhlobene nokuncika, futhi izithelo nokudla kobisi kwakungahambisani namafutha noma ukucwila."

Pho kungani izinhlobonhlobo zakhuthazwa isikhathi eside? “Ngaphambi kokuba kutholakale izinhlobo eziningi kangaka zokudla okunama-kilojoule amaningi, okunomsoco, kwakutuswa ukuhlukahluka njengendlela yokuqinisekisa ukuthi abantu bathola zonke izakhamzimba abazidingayo,” kuchaza u-Adam Drewnowski, Ph.D., umqondisi wesayensi yezokudla. Uhlelo eYunivesithi yaseWashington eSeattle. "Eqinisweni, sinogqozi olungokwemvelo lokudla ukudla okuhlukahlukene okuhlukahlukene ukuze sivuse imiqumbe yethu yokunambitha futhi sithuthukise ikhwalithi yokudla okunomsoco." Ukuthola ukuthi abantu babedla ukudla okunhlobonhlobo okungenamsoco, okunothe ngamakhalori, izincomo zaqala ukubuzwa. Manje sesiyazi ukuthi kokubili impilo enhle nokulawula isisindo, umgomo wakho ekudleni ngakunye kufanele kube okuhlukahlukene kuwo wonke amaqembu okudla okunempilo kunokuba kube ngaphakathi kwawo, ngaphandle kwezithelo nemifino.

Hlaziya lesi sidlo

Yikuphi ukudla kwakusihlwa okuqukethe izinhlobo ezifanele zokuhlukahluka?

Isidlo 1

* Isaladi ngezingubo ezivamile

* Inkukhu yeparmesan

* I-Pasta ne-tomato sauce

* Isinkwa sikagalikhi

* Ukhilimu oyiqhwa

Biscotti

Ukudla 2

Isobho le-Minestrone

* Iwundlu noma inkukhu kabob enesaladi ye-tabbouleh

Imifino exutshiwe eyosiwe

* I-broccoli egayiwe

* Kuboshwe amapheya

Biscotti

Isinqumo: Isidlo sesi-2 (Ukudla 1 kuqukethe amakhabhohayidrethi amaningi kakhulu, ama-entrees namaswidi kanye nezithelo ezinganele, imifino kanye nezinhlamvu.)

Ukusebenzisa okuhlukahlukene ukulawula isisindo

* Nciphisa inani lokudla okunamafutha amaningi, okunoshukela nokudla okulula emakhabetheni akho. "Uma ubeke izinhlobo eziyishumi zamakhukhi ezihlukene, uzolingeka kakhulu ukuthi udle ngokweqile ngokuthola amanye awo, kunokuba uzilinganisele kuhlobo olulodwa noma ezimbili," kusho umcwaningi wezokudla uBarbara J. Rolls, Ph. D.

* Yidla izinhlobonhlobo zemifino, izithelo nokunye ukudla okunesisindo esiningi kodwa okungenawo amakhalori amaningi. Ziyakugcwalisa ngaphandle kokufaka amakhalori, futhi zigcwele izakhamzimba.

* Landela iPhiramidi Yomhlahlandlela Wokudla ukuze uthole ukuxubana okulungile kokudla emaqenjini. Ngokwesibonelo, iqembu lobisi lihlukile ngobuningi balo be-calcium ne-riboflavin kavithamini B. Zama ukudla okungu-6-11 kokudla okusanhlamvu, ukunikezwa kwemifino okungu-3-5, ukunikezwa kwezithelo okungu-2-4, okungenani ukunikezwa okungu-2 kwemikhiqizo yobisi nama-ounces ama-5-7 noma okulingana neqembu lamaprotheni nsuku zonke.

* Sebenzisa amafutha afana nebhotela, imajarini namafutha kancane.

* Qapha osayizi bezingxenye. Imiphumela yokuthola isisindo ngokudla ama-calories amaningi, noma ngabe ivelaphi. Izingxenye zokudlela zivame ukuba zikhulu kakhulu ngenyama ne-pasta futhi zincane kakhulu ngemifino nezithelo.

* Landela Izinkombandlela Zokudla ezintsha (vakashela ku-www.nal.usda.gov/fnic/dga/). Bakhuthaza uhlobo olufanele lwezinhlobonhlobo.

Izinhlobonhlobo zokuhlola

Ukuze ubone ukuthi ukudla kwakho kuqukethe yini uhlobo olulungile lwezinhlobonhlobo, hlola uhlobo lokudla ngalunye oludlayo izinsuku ezintathu zilandelana. (Ngamunye ungahlolwa kanye kuphela.) Uma ubheka okungenani ukudla okungu-25 kuwo wonke amaqembu e-USDA Food Guide Pyramid -- okusanhlamvu, imifino, izithelo, ubisi, nenyama nokunye ukudla okunamaphrotheni -- amathuba okuthi ukudla kwakho kunelungelo uhlobo lokuhlukahluka, kusho umcwaningi wezokudla uKatherine Tucker, Ph.D., owathuthukisa uhlu. Ukuhlola ukudla okumbalwa kunokungu-15 kusho ukuthi indlela odla ngayo ingasebenzisa izinhlobo ezahlukahlukene. Yize ingekho imihlahlandlela yokuhlukahluka ngaphakathi kwamaqembu, ukuqonda kusitshela ukuthi kufanele sihlangane futhi sifanise ngangokunokwenzeka. Isibonelo, ungadli uhlobo olulodwa kuphela lwezinhlanzi futhi awunawo omunye umthombo wamaprotheni noma i-pasta nje futhi awukho umkhiqizo wenhlamvu ephelele.

Okusanhlamvu

* Izinkwa zokusanhlamvu okuphelele

* Okusanhlamvu okuphelele

* Izinkwa ezingasanhlamvu

* Izinhlamvu ezingasanhlamvu

* I-Pasta

* Ilayisi

* Amakhekhe, amamuffin, amabhisikidi

Imifino

* Imifino eluhlaza ngokumnyama namaqabunga

* Imifino ephuzi ngokujulile kanye newolintshi

* Amazambane amhlophe neminye imifino yezimpande

Imikhiqizo katamatisi

* Eminye imifino

Izithelo

Izithelo ze-Citrus

* Amakhabe

* Amajikijolo

Ezinye izithelo

* Iziphuzo zezithelo

Ubisi

* Ubisi

Yogathi

* Ushizi

* Okunye ukudla kobisi

Inyama nokunye ukudla kwamaprotheni

* Inkomo

* Inyama yengulube

* Isibindi nezinye izidalwa zomzimba

* Okunye ukudla

* Inkukhu

* Inhlanzi

* Amaqanda

Uphizi omisiwe nobhontshisi

Amantongomane nembewu

Okungeziwe

* Amakhukhi, ikhekhe, uphudingi, amachips, iziphuzo ezibandayo, uswidi

* Imargarini, ibhotela namafutha

Buyekeza kwe-