Ukudla Okungalwa Nesifiso Soshukela

-Delile

• 1. Izithelo
• 2. Amajikijolo
• 3. Chocolate Emnyama
• 4. Amabha wokudla okulula
• 5. Imbewu yeChia
• 6. I-Gum Yokuhlafuna Okungenashukela noma iMints
• 7. Imidumba
• 8. Yogathi
• 9. Izinsuku
• 10. Amazambane Amnandi
• 11. Inyama, Izinkukhu kanye Nenhlanzi
• 12. Amasmoothi
• 13. Isoda Engenashukela
• 14. Amaphruni
• 15. Amaqanda
• 16. Inhlanganisela yomzila
• 17. Ukudla Okubilile
• 18. Izinhlamvu Eziphelele
• 19. Imifino
• Okusemqoka
• Izitshalo Njengomuthi: I-DIY Herbal Tea Yokunciphisa Izifiso Zoshukela

Izifiso zoshukela zivame kakhulu, ikakhulukazi kubantu besifazane.

Eqinisweni, kuze kufike kuma-97% abesifazane nabesilisa abangama-68% babika ukuthi bathola uhlobo oluthile lokulangazelela ukudla, kufaka phakathi izifiso zoshukela ().

Labo abahlangabezana nokulangazelela koshukela bazizwa benesifiso esinamandla sokudla okuthile okumnandi futhi bangakuthola kunzima ukuzibamba lapho bedla ukudla.

Lokhu kungaholela ekudleni ngokweqile noma kuma-calories adla ngokweqile, kwesinye isikhathi njalo ().

Ngenhlanhla, kunezinto ongazenza ukuze ususe onqenqemeni.

Nakhu ukudla okungu-19 okungakusiza ekulweni nezifiso zakho zoshukela.

1. Izithelo

Lapho iningi labantu lizwa izifiso zikashukela, zifinyelela ukudla okunamafutha aphezulu, okunoshukela onjenge chocolate ().

Kodwa-ke, ukuswayipha ukudla okungenamsoco ngesithelo esithile lapho uzizwa sengathi okuthile okunoshukela kungakunika ukushaya okumnandi okudingayo futhi kumise ukulangazelela kwakho emikhondweni yakho.

Izithelo zinoshukela ngokwemvelo kepha futhi ziqukethe izinhlanganisela zezitshalo eziningi nefayibha, okukuvumela ukuthi ulungise futhi uzigcine ziphilile ().

Ukuze uqiniseke ukuthi ifika lapho, yidla izithelo eziphakeme ngoshukela njengamango noma amagilebhisi.

Uma futhi ulambile, zama ukufaka i-yoghurt esithelweni sakho ukuze uyenze isidlo esingcono kakhulu.

Isifinyezo Izithelo ziqukethe ushukela,
kanye nenqwaba yezakhamzimba ezinempilo nezakhi zezitshalo.

2. Amajikijolo

Amajikijolo angukukhetha okuhle kakhulu, okunomsoco wokumisa izifiso zoshukela.

Banambitha okumnandi, kepha okuqukethwe kwabo kwe-fiber ephezulu kusho ukuthi empeleni baphansi kakhulu kushukela.

Lokhu kungabenza bakhethe kahle uma ucabanga ukuthi izifiso zakho zoshukela zixhumene nomkhuba, kunokuba zilambe. Isibonelo, ungahalela ukudla okumnandi ngenkathi ubukele i-TV.

Ngokwengeziwe, amajikijolo acebile kumakhemikhali ezitshalo futhi anezakhi ezinamandla zokulwa nokuvuvukala.

Lokhu kusho ukuthi zingasiza ekunciphiseni izinto ezinobungozi ezifweni ezingamahlalakhona njengesifo senhliziyo nesifo sikashukela (,,).

Isifinyezo Amajikijolo anambitheka kamnandi,
kodwa zine-fiber eningi futhi zinoshukela omncane. Ukudla amajikijolo njalo nakho
siza ukunciphisa ingozi yokuba nesifo senhliziyo nesifo sikashukela.

3. Chocolate Emnyama

Ushokoledi ungenye yokudla okubikwa kakhulu okudliwa ngabantu lapho befisa amaswidi. Lokhu kuyiqiniso ikakhulukazi kwabesifazane ().

Kodwa-ke, uma uzithola ufisa ushokoledi, ungenza ukukhetha okunempilo ngokukhetha ushokoledi omnyama.

Ushokoledi omnyama ushokoledi oqukethe ukhokho ongaphezu kwama-70%. Iqukethe nezinhlanganisela zezitshalo ezinempilo ezaziwa ngokuthi ama-polyphenols.

Ezinye izifundo zikhombisile ukuthi imiphumela ye-antioxidant kanye ne-anti-inflammatory yalezi polyphenols ingasiza ekuthuthukiseni izimpawu zempilo yenhliziyo (,).

Kodwa-ke, njengoshokoledi ojwayelekile, ushokoledi omnyama uqukethe ushukela namafutha, ngakho-ke kungcono ukuzikhawulela ezikweleni ezimbalwa ukwanelisa isifiso sakho ().

Isifinyezo Shintsha ushokoledi ojwayelekile
phuma ngezikwele ezimbalwa zoshokoledi omnyama, oqukethe ushukela omncane nangaphezulu
amazinga ama-polyphenols anempilo.

4. Amabha wokudla okulula

Akuwona wonke amabha okudla okulula anempilo, kanti amanye anamafutha noshukela kakhulu.

Kodwa-ke, uma ufisa ukwelashwa okumnandi, kunezinketho ezinhle, ezinempilo laphaya.

Zama ukubheka ibha yokudla okulula eyenziwe ngama-oats aphelele futhi ifakwe ushukela ngezithelo ezintsha noma ezomisiwe, kunokuba ushukela wetafula.

Futhi qaphela imigoqo equkethe okuningi okubizwa ngokuthi ushukela “onempilo,” njengoju, isiraphu ye-agave noma ushukela kakhukhunathi. Lawa asafakiwe ushukela, futhi awakulungele.

Amabha amahle kakhulu enziwe ngokudla okuphelele. Kungenzeka ukuthi zibe ngaphezulu kwe-fiber futhi ziqukethe izakhamzimba ezinenzuzo enkulu, noma ngabe zisamnandi impela.

Ngenye indlela, ungazama ukwenza ibha yakho yokudla okulula usebenzisa iresiphi efana nale.

Isifinyezo Amabha wokudla okulula anayo
yenziwe ngokudla okuphelele kungenza ukwelashwa okumnandi okunempilo.

5. Imbewu yeChia

Imbewu ye-Chia iwumthombo omuhle wezakhi zomzimba eziningi ezibalulekile, kufaka phakathi i-omega-3 fatty acids, i-fiber encibilikayo yokudla nezinye izinhlanganisela zezitshalo ezinempilo (,).

Eqinisweni, i-fiber encibilikayo ihlanganisa cishe u-40% wembewu ye-chia.

Lolu hlobo lwefayibha ludonsa kalula amanzi bese luvuvukalela lube yinto efana ne-jelly esiswini sakho, engakusiza uhlale uzizwa ugcwele isikhathi eside futhi uvimbele izifiso zoshukela ().

Imbewu ye-Chia nayo iyahlukahluka, ngakho-ke uma ufuna i-dessert ukwanelisa isifiso sakho esimnandi, ungazama ukwenza i-chia pudding enjengale.

Isifinyezo Imbewu yeChia iphezulu
i-fiber encibilikayo, engakusiza uzizwe ugcwele isikhathi eside futhi unciphise ushukela wakho
izifiso.

6. I-Gum Yokuhlafuna Okungenashukela noma iMints

Ukuhlafuna kungaba yindlela enhle yokulawula izifiso zakho zoshukela.

I-Gum noma aminti enziwe ngamaswidi okufakelwa anambitheka kamnandi kepha aqukethe inani elincane lama-calories futhi awunashukela.

Yize imiphumela ixubekile, ezinye izifundo zithole nokuthi i-chewing gum ingasiza ekulawuleni indlala, izifiso kanye nokudla kokudla okusindayo kwe-carb ngokuhamba kosuku (,,,).

Ngaphezu kokukusiza ekulweni nesifiso soshukela, ushingamu ngemuva kokudla kwakho ulungele amazinyo akho ().

Isifinyezo Ukuhlafuna ushingamu ongenashukela
ingakunikeza ukunambitheka okumnandi okungakusiza ukunqanda izifiso zakho nokulawula kwakho
ukudla kwakho.

7. Imidumba

Ama-legumes afana ne-lentils, ubhontshisi kanye nama-chickpeas yimithombo emihle yezitshalo ye-fiber ne-protein.

Eqinisweni, inkomishi e-1 (198 amagremu) yamalenti ikunikeza cishe ama-gramu ayi-18 wamaprotheni nama-gramu ayi-16 e-fiber (19).

Zombili lezi zakhi zomzimba kucatshangwa ukuthi zandisa imizwa yokugcwala. Ngakho-ke, ngombono, kufaka phakathi imidumba ekudleni kwakho kungakusiza uzizwe ugcwele futhi wehlise izifiso zikashukela eziqhutshwa yindlala.

Ngokuhambisana nalokhu, ukubuyekezwa kwakamuva kuthole ukuthi ukudla udali kungasiza ekunciphiseni isisindo ().

Lokhu kungenzeka kungenxa yemiphumela enenzuzo yesikhashana emfushane engaba nayo imidumba esidlweni sakho sokudla (,).

Isifinyezo Imidumba efana nodali,
ubhontshisi nama-chickpeas yimithombo emihle yamaprotheni ne-fiber. Kufaka phakathi
indlela odla ngayo ingasiza ekunciphiseni indlala, ikushiye mancane amathuba okuthola isifiso.

8. Yogathi

I-yogurt iyisidlwana esinempilo esinamaprotheni amaningi ne-calcium eningi.

Ngokwengeziwe, ezinye izifundo ziphakamise ukuthi iyogathi ingaba yisidlo esihle sokusiza ukulawula isifiso sakho sokudla nokulawula izifiso zakho (,,,).

Eqinisweni, olunye ucwaningo luthole ukuthi abesifazane abanesisindo esinempilo abane-yoghurt ephezulu yamaGrikhi yesidlo sasemini bebengalambile kakhulu futhi bedle kancane emini, uma kuqhathaniswa nalabo abanesikhwama samaphrotheni aphansi noma abangenaso nhlobo isidlo () .

Ukukhetha okunempilo kakhulu kweyogathi kungenye equkethe amasiko aphilayo futhi ayinashukela elengeziwe.

Isifinyezo I-yogurt iyi-
isidlo esinamaprotheni amaningi esingakusiza ulawule isifiso sakho sokudla.

9. Izinsuku

Izinsuku ziyizithelo ezomisiwe zomuthi wesundu. Anomsoco kakhulu futhi amnandi kakhulu.

Noma zomisiwe, ziwumthombo omkhulu we-fiber, i-potassium, i-iron nezakhi zezitshalo ezizuzisayo.

Ukuba nezinsuku ezimbalwa esikhundleni sesoda noma uswidi kungakunika ukulungiswa okumnandi futhi kukunikeze nezakhamzimba ezinempilo.

Ungazama nokuzimatanisa namantongomane njengama-alimondi ukuze uthole okwenziwe kamnandi futhi okunoshukela.

Kodwa-ke, khumbula ukuthi izinsuku zimnandi kakhulu, ngakho-ke namathela engxenyeni eyodwa ngesikhathi, noma cishe izinsuku ezintathu.

Isifinyezo Izinsuku zimnandi kakhulu,
ngakho-ke bangakulungisa ukufisa kwakho ushukela ngenkathi bekunikeza okunye okuzuzisayo
izakhamzimba nazo.

10. Amazambane Amnandi

Ubhatata unempilo, unoshukela futhi uyagcwalisa kakhulu. Ziqukethe kakhulu ama-carbs kodwa futhi ne-fiber kanye nenani lamavithamini namaminerali, kufaka phakathi i-vitamin A, i-vitamin C ne-potassium.

Abanye abantu bathola izifiso zikashukela ngoba abadli ngokwanele usuku lonke.

Ukufaka umthombo we-carb njengamazambane ekudleni kwakho kungamelana nalokhu ngokungeza ama-calories ekudleni kwakho futhi ukwenze kube nokulinganisela, konke ngenkathi kukunikeza ukunambitheka okumnandi okulangazelelayo.

Ukuze uthole ukwelashwa okumnandi, zizame okugazingiwe ngesinamoni kanye ne-paprika efana nale recipe.

Isifinyezo Ubhatata angakwenza
ukukunikeza ukunambitheka okumnandi futhi kungakusiza ukuthi uhlale uzizwa ugcwele ngakho ngeke
uhlangabezana nezifiso zoshukela ngokuhamba kosuku.

11. Inyama, Izinkukhu kanye Nenhlanzi

Ukufaka umthombo wamaprotheni njengenyama, izinkukhu noma inhlanzi ekudleni kwakho kungasiza ekuvimbeleni izifiso zikashukela (,).

Eqinisweni, uma uzama ukunciphisa isisindo, ukudla inani elanele lamaprotheni kungabaluleke kakhulu ekuphathweni kokudla, izifiso kanye nesisindo sakho (,,,).

Kokunye ukuhlola, lapho ababambiqhaza belandela ukudla okwehlisa isisindo okwakuthola ama-25% ama-calories ayo kusuka kumaprotheni, izifiso zabo zokudla zehliswa ngama-60% futhi isifiso sabo sokudla okulula ebusuku sehliswa phakathi ().

Ngakho-ke uma udla ukudla futhi uhlangabezana nezifiso eziningi zoshukela, qiniseka ukuthi ufaka umthombo wamaprotheni njengenyama, inkukhu noma inhlanzi ekudleni kwakho.

Uma ungumuntu odla imifino, ungakhathazeki - imithombo yamaprotheni esuselwa ezitshalweni ingaba nomphumela ofanayo ().

Isifinyezo Imithombo emihle ye-
amaprotheni afana nenyama, izinkukhu nezinhlanzi kungakusiza ukuthi uhlale ugcwele futhi uvikele izifiso
amaswidi.

12. Amasmoothi

Uma ufisa okuthile okumnandi futhi udinga isinongo ukuze usiphuze ngokushesha ku-bud, i-smoothie ingaba yindlela enhle.

Ubumnandi besithelo buhlanganiswe nemiphumela yokugcwalisa iyogathi bunganelisa isidingo sakho sento emnandi, konke lokhu ngenkathi kunikeza izakhamzimba eziningi ezizuzisayo.

Uma une-smoothie, qiniseka ukuthi usebenzisa sonke isithelo, hhayi ijusi kuphela, ukuze ukwazi ukugcina i-fiber enempilo.

Isifinyezo Ama-smoothies enziwe nge
Izithelo eziphelele ne-yogurt zingalwa nezifiso zakho zamaswidi.

13. Isoda Engenashukela

Isoda imnandi ngokwedlulele, futhi ukuphuza iziphuzo ezinoshukela omningi kuxhunyaniswe nezifo eziningi, ezibandakanya isifo senhliziyo nesifo sikashukela (,,).

Kodwa-ke, ukuya e-turkey ebandayo nokuyisika ngokuphelele kungaba nzima.

Eqinisweni, abaphuza i-soda abasika iziphuzo ezinoshukela-ushukela bangathola izifiso zoshukela.

Ukushintshela kunguqulo engenashukela kungakusiza uthole ukulungiswa okumnandi ngaphandle koshukela ongeziwe nama-calories.

Isifinyezo Ishintsha ifayela lakho le-
iziphuzo ezinoshukela omningi ngalezo ezenziwe ngoswidi wokufakelwa zingakunika uswidi
ukunambitha ngaphandle kwawo wonke ushukela ongeziwe.

14. Amaphruni

Amapulumu angama-plums omisiwe.

Njengamadethi, zigcwele i-fiber nezakhi futhi zinambitha kamnandi kakhulu (39).

Lokhu kusho ukuthi ungafinyelela kubo njengenye indlela enempilo kunamaswidi lapho kufanele ube noshukela.

Okuqukethwe kwabo kwe-fiber ephezulu kanye ne-sorbitol eyenzeka ngokwemvelo nakho kusho ukuthi kungasiza ekunciphiseni ukuqunjelwa. I-Sorbitol iwuphuzo oludakayo olwenzeka ngokwemvelo olunambitha ubumnandi kepha lumuncwa kancane emathunjini akho ().

Isifinyezo Amaphruni amnandi,
okunomsoco futhi okuphezulu kwe-fiber, ngakho-ke bangaba ukudla okunempilo kokwanelisa
izifiso zoswidi.

15. Amaqanda

Amaqanda okunye ukudla okuneprotheni ephezulu okungakusiza ukugcina isifiso sakho sokudla kanye nezifiso zakho kubekiwe.

Eqinisweni, ucwaningo lukhombisile ukuthi ukuba nesidlo sasekuseni esinamaprotheni amaningi njengamaqanda kunganciphisa indlala futhi kusize abantu badle kancane usuku lonke (,,).

Lokhu kungenzeka ukuthi kungenxa yokuthi isidlo sasekuseni esinamaprotheni amaningi sicindezela i-hormone yokulamba i-ghrelin futhi sikhuphule amanye amahomoni akwenza uzizwe ugcwele, kufaka phakathi i-peptide YY (PYY) ne-peptide-1 efana ne-glucagon (GLP-1) (,,).

Lokhu kusikisela ukuthi ibhulakufesi leqanda lingakugcina uzizwa ugcwele isikhathi eside futhi ugcine izifiso zikhona (,).

Isifinyezo Amaqanda angaba yinhle
ukukhetha, ikakhulukazi ibhulakufesi. Zizokugcina uzizwa ugcwele isikhathi eside
futhi unciphise ithuba lokulangazelela ushukela usuku lonke.

16. Inhlanganisela yomzila

Inhlanganisela yomzila yigama elivame ukunikezwa isidlo esincane esiqukethe izithelo namantongomane omisiwe.

Ukuhlanganiswa okuqondile kwezithako kungahluka, kepha ukuhlanganiswa komzila kungenza ukukhetha okuhle uma ufisa okuthile okumnandi.

Ubumnandi bezithelo ezomisiwe bungasiza ekumiseni izifiso zakho zoshukela, futhi futhi kuyindlela enhle yokuthola amantongomane ekudleni kwakho.

Amantongomane aqukethe amafutha anempilo, amaprotheni, i-fiber nezinhlanganisela zezitshalo. Ukuzidla kuye kwaxhunyaniswa nezinzuzo eziningi zezempilo, kufaka phakathi nezici ezithuthukisiwe zobungozi besifo senhliziyo nesifo sikashukela ().

Ngakho-ke, ngokukhetha ukuhlanganiswa komkhondo, isiphatho sakho esimnandi asigcini nje ngokuba mnandi, kodwa futhi sinomsoco.

Kodwa-ke, ukuhlanganiswa komzila kungaba phezulu kakhulu kuma-calories, ngakho-ke namathela ekunikezelweni kokuzungeze idlanzana elilodwa.

Isifinyezo Trail mix ihlanganisa i-
ubumnandi bezithelo ezomisiwe ngamantongomane. Lokhu kunikeza ukulungiswa kwakho okumnandi okungeziwe
inani lokudla okunempilo.

17. Ukudla Okubilile

Ukudla okubilisiwe okufana neyogathi, i-kimchi, i-kombucha ne-sauerkraut yimithombo yamagciwane alusizo.

Amagciwane azuzisayo atholakala kulokhu kudla angasiza ukugcina ukulingana kwamagciwane "amahle" esiswini sakho futhi anciphise inani lamagciwane abangela izifo (,,).

Eqinisweni, amabhaktheriya asesiswini sakho nawo axhunyaniswe nezinqubo eziningi zomzimba wakho futhi "angakhuluma" ebuchosheni bakho ngezinhlanganisela namahomoni akhiqizayo.

Lokhu kwenza ukuthi ama-gut gut akho akwazi ukuthonya ukudla kwakho ngezindlela eziningi. Ezinye zalezi zinhlanganisela zingahle zilingise indlala noma ama-hormone okugcwala emzimbeni wakho, kuthinte isifiso sakho sokudla nokufisa ukudla (,).

Ngenxa yalokhu, kuphakanyisiwe ukuthi ukufaka okunye ukudla okuvutshiwe ekudleni kwakho kungaba nomthelela ekugcineni isisu esinempilo futhi kusize nokuvimbela izifiso zokudla.

Kodwa-ke, azikho izifundo kuze kube manje ezihlolisise imiphumela yokudla ukudla okuvutshiwe ekufiseni kokudla, futhi kudingeka olunye ucwaningo ().

Isifinyezo Ukudla okubilisiwe kungakwenza
ukufaka isandla ekugcineni ithumbu elinempilo, elingathinta ukuthanda kwakho ukudla
nokudla.

18. Izinhlamvu Eziphelele

Izinhlamvu eziphelele zine-fiber eningi futhi ziqukethe izakhamzimba ezibandakanya amavithamini B, i-magnesium, i-iron, i-phosphorus, i-manganese ne-selenium (54, 55).

Ukudla okusanhlamvu okuphelele kuye kwaxhunyaniswa nempilo ende, enempilo, nokuqukethwe kwayo kwe-fiber ephezulu futhi kusho ukuthi kungakusiza uzizwe ugcwele (,,,).

Izinhlamvu eziphelele nazo zingakhuthaza ukukhula kwamagciwane azuzisayo njenge I-Bifidobacteria, I-Lactobacilli futhi Ama-bacteroidetes emathunjini akho.

Kuyathakazelisa ukuthi izindawo zabo zokugcwalisa azinakuchazwa ngokuqukethwe kwabo kwe-fiber kuphela. Kuphakanyisiwe ukuthi ithonya labo kuma-gut gut bacteria nawo angaba nomthelela kulo mphumela ().

Noma kunjalo, kudingeka izifundo eziningi kule ndawo.

Kukonke, ukuqinisekisa ukuthi udla ngokwanele futhi kufaka nokudla okufana nezinhlamvu ezigcwele ekudleni kwakho kuzokusiza ukuthi uhlale ugcwele futhi kungasiza ekuvimbeleni izifiso zikashukela.

Isifinyezo Izinhlamvu eziphelele ziphakeme
ku-fiber futhi kungakusiza uhlale uzizwa ugcwele.

19. Imifino

Ngenkathi ukudla imifino kungahle kungagculisi uma uhlangabezana nokulangazelela okukhulu koshukela, kufaka phakathi kwabo ekudleni kwakho njalo kungasiza.

Imifino inefayibha eningi futhi inama-calories amancane. Futhi aqukethe izakhamzimba eziningi ezizuzisayo nezinhlanganisela zezitshalo ().

Ukudla imifino eminingi mhlawumbe kungenye yezinto ezinhle kakhulu ongayenzela impilo yakho futhi kungehlisa ingozi yezifo ezinjengesifo senhliziyo nomdlavuza ().

Ukungeza imifino futhi kuyindlela enhle yokwengeza ukudla kwakho, kukusize uzizwe waneliseka usuku lonke ().

Isifinyezo Ukungeza imifino eminingi
ekudleni kwakho kungakusiza ukugcwalise futhi kukuvikele ekutholeni ushukela
izifiso ngenxa yendlala.

Okusemqoka

Ukuba nesimuncu esimnandi kulungile kubantu abaningi, ngakho-ke akufanele uzizwe unecala uma ngezikhathi ezithile uzitika.

Kodwa-ke, uma uzithola uhlangabezana nezifiso zoshukela njalo noma uzizwa ungalawuleki ngokudla okumnandi, ngakho-ke kufanele ukubhekisise ekudleni kwakho.

Uma udinga okuthile okumnandi, shintsha okunye okuphekiwe okugcwaliswe ngoshukela ukuze uthole ezinye zezindlela ezinempilo kulolu hlu.

Ngokwengeziwe, ungazama lezi zindlela eziyi-11 zokumisa izifiso zokudla noshukela, ezibheka indlela odla ngayo nendlela ophila ngayo.

Izitshalo Njengomuthi: I-DIY Herbal Tea Yokunciphisa Izifiso Zoshukela