Ukubona nokugwema amaKhalori angenalutho

-Delile

• Ukukhomba amakhalori angenalutho
• Gwema
  
• Ukudla okufanele kudliwe esikhundleni
• Ukudla okunempilo
  
• Ukuthatha

Ukudla ukudla okunempilo

Ufuna ukudla okunempilo? Mhlawumbe uzwile ukuthi akufanele ugcwalise ama-calories angenalutho.

Ukudla okuningi okuhlanganisiwe ozokuthola esitolo kuqukethe ama-calories angenalutho. Lokhu kusho ukuthi abanamanani amancane wokudla okunempilo. Esikhundleni salokho, zinika umzimba wakho amafutha aqinile noshukela ongeziwe, okungaholela ekutholeni isisindo nasekuntulekeni kokudla okunempilo.

Nakhu okunye mayelana nokuthi ungakuthola kanjani ukudla okunomsoco ongcono kakhulu wokuphehla usuku lwakho.

Ukukhomba amakhalori angenalutho

Ukuthola ukuthi yikuphi ukudla okuqukethe ama-calories angenalutho, udinga ukufunda amalebula. Okudingayo kungamafutha aqinile noshukela abengeziwe.

Amafutha aqinile amafutha ahlala aqinile ngisho nasezingeni lokushisa. Kubandakanya izinto ezifana nebhotela nokunciphisa.

Ushukela owengeziwe ushukela, imvamisa ama-syrups, afakwa ekudleni njengoba kusalungiswa. Lezi zithako zingenza ukudla kube mnandi - kuhle kakhulu, empeleni.

Inkinga ukuthi noma ngabe ukudla kunambitheka kakhulu, kungahle kunganiki umzimba wakho lokho okudingayo ukuze uchume.

“Ukungenalutho” ngokwezwi nezwi kusho “ukungabi nalutho.” Uma kukhulunywa ngokudla, izindlela ezingenalutho zisho ukuthi lokho kudla kuqukethe amavithamini noma amaminerali amancane noma cha. Ngamanye amagama, lokhu kudla akunikezi lutho oluyigugu emzimbeni wakho ngaphezu kwama-calories akha amakhilogremu amaningi.

Gwema

• Ukuphatha njengamaqebelengwane ahlanganisiwe, amakhukhi, nama-donuts aqukethe ushukela ongeziwe kanye namafutha aqinile.
• Iziphuzo ezifana nesoda, ezemidlalo neziphuzo zamandla, neziphuzo zezithelo ziqukethe ushukela ongeziwe.
• Ushizi, u-ayisikhilimu, nolunye ubisi olunamafutha agcwele aqukethe inani elihle lamafutha aqinile.
• Ukudla okufana nesoseji, izinja ezishisayo, ubhekeni nezimbambo kuqukethe amafutha aqinile.
• Ukudla okusheshayo - okufana ne-pizza, ama-burger, ama-fries ama-french, ama-milkshakes, njll. - kuvame ukuqukethe ushukela ongeziwe kanye namafutha aqinile.
• Amaswidi aqinile namaswidi angaqukatha kokubili ushukela ongeziwe kanye namafutha aqinile.

Awunaso isiqiniseko sokuthi udla amakhalori amaningi angenalutho? Bheka nxazonke esitolo sakho sendawo. Ukudla okuningi okunama-calories angenalutho kutholakala emaphaseji asezitolo. Imvamisa kungukudla okuhlanganisiwe okusetshenzwe ezikhungweni ezengeza ushukela namafutha. Funda izindlela ezinhle kakhulu zokuyeka ukudla ukudla okungenamsoco.

Ukudla okufanele kudliwe esikhundleni

Ochwepheshe bancoma ukuthi abantu bathole cishe amaphesenti angama-30 ama-calories abo ansuku zonke emafutheni futhi bangadli amathisipuni angaphezu kwayisithupha kuya kwayisishiyagalolunye kashukela owengeziwe.

Ukudla okwakha ukudla okunempilo kutholakala kakhulu emaphethelweni wesitolo sakho sokudla. Eziningi zazo azinakho ukupakisha ngoba zivela phansi noma kungenjalo azicutshungulwa. Ngenxa yalokho, aqukethe amafutha angeziwe noshukela.

Ukudla okunempilo

• izithelo ezintsha - ama-apula, amawolintshi, amajikijolo, ubhanana, amakhabe
• imifino, okusha noma iqhwa - izaqathe, imifino enamaqabunga, i-broccoli, ama-beet
• okusanhlamvu okuphelele - isinkwa sikakolweni sonke, ilayisi elinsundu, upasta ophelele wezinhlamvu
• amaprotheni anciphile - amaqanda, ubhontshisi, inhlanzi, amantongomane, izinkukhu nezinye izilwane ezinomzimba
• imidumba - ubhontshisi nodali
• ubisi - ubisi olunamafutha aphansi, ushizi, neyogathi

Okunye kwalokhu kudla, njengomkhiqizo omusha, akuveli namalebula. Kulabo abakwenzayo, ungafuna ukubheka amagama we-Food and Drug Administration (FDA) anjengokuthi “akukho ushukela ongeziwe” noma “amafutha aphansi” noma “ukudla okunama-khalori aphansi.” Ukuthwala lawa amalebula, ukudla kufanele kuhlangabezane nemihlahlandlela ethile okusho ukuthi ayinakho ukucubungula okukhethekile, ukuguqulwa, noma ukuguqulwa kabusha.

Isu abanye abantu abalithola lilusizo lapho bezama ukudla ukudla okunempilo kakhulu ukuthi "badle uthingo." Ngempela ilula njengoba izwakala. Zama ukwenza namuhla usuku olubomvu-olintshi bese ugcwalisa ukudla okufana nama-apula, amawolintshi, kanye nezaqathe. Kusasa cabanga ngopelepele ophuzi, isikwashi esiphuzi, ubhontshisi oluhlaza kanye ne-kale. Ama-blueberries, amazambane ansomi, namajikijolo yizinqumo ezinhle komunye umkhawulo wombala wombala. Ungakhohlwa okumhlophe - ukudla okufana nobhanana, ukholifulawa, nama-parsnips nakho kugcwele izakhamzimba nokunambitheka.

Uma isitolo sakho sokudla sikulinga ngokudla okuphekiwe okungagcwele ikhalori, cabanga ukuya endaweni yamafama yasendaweni noma emakethe yabalimi ukuze ubeke ukudla okunempilo, okuphelele okuyisizini.

Ukuthatha

Mhlawumbe unama-calories angenalutho ku-pantry yakho njengamanje. Umnyango Wezolimo wase-United States uchaza ukuthi amanye amakhalori angenalutho ekudleni kwakho alungile. Kungakanani ncamashi? Ukulinganisela kuyisihluthulelo. Zama ukuzikhawulela kuma-calories angama-75 noma okuncane kwalokhu kudla ngosuku. Okungenani, ungahle uthande ukuqala ukudla lokhu kudla kaningi, njengakanye ngeviki, noma ezingxenyeni ezincane.

Ungazama futhi ukushintshanisa amakhalori angenalutho ngezinqumo ezinempilo:

• udle ushizi onamafutha amancane esikhundleni sezinhlobo ezinamafutha agcwele
• zama i-yogurt elula ngezithelo esikhundleni se-yogurt enoshukela
• bamba okusanhlamvu okungekho okungeziwe okususelwa uma kuqhathaniswa nezinhlobo ezinoshukela
• phuza amanzi angenalutho esikhundleni samasoda anoshukela neziphuzo zezithelo
• munch on high-fiber popcorn instead of cookies
• thatha imifino ephelelwe amanzi emzimbeni, ubhontshisi oshubile, noma izimila zasolwandle ezomile esikhundleni samazambane amazambane

Ukwenza ama-swaps ahlakaniphile - futhi amnandi - nawo angakusiza ukuthi ugcwalise izakhi zomzimba futhi wanelise izifiso zakho. Isibonelo, ungahle uthande ukunambitheka kwe-strawberry milkshake. Lokhu kudla kuqukethe kokubili amafutha aqinile noshukela ongeziwe. Ukuze uthole ukuzitika okufanayo, cabanga ukushintshela ku-smoothie yezithelo eyenziwe ngezithako ezinempilo.

Le iresiphi ye-strawberry-banana milkshake iqukethe ama-calories ayi-200 ngokusebenza ngakunye. Iphinde ibe nama-gramu ayi-7 wamaprotheni, ama-gramu ayi-7 efayibha yokudla, kanye no-1 gram wamafutha kuphela. Ngenkathi iqukethe ama-gramu ayi-18 kashukela, aqhamuka emthonjeni wemvelo uma kuqhathaniswa nokwengezwa ngama-syrups.