Ingabe Lokhu Kudla Okuyi-10 ‘Kwezempilo Halo’ Kungcono Kakhulu Kuwe?

-Delile

• 1. Ushukela ku-Raw
• 2. Amafutha kakhukhunathi
• 3. Amasi amantongomane
• 4. Usawoti wasolwandle
• 5. Ijusi ecindezelwe ngamakhaza
• 6. Umpe we -gaga
• 7. Inyama yenkomo edliwe ngotshani
• 8. I-salmon ebanjwe endle
• 9. I-yogurt yamaGrikhi
• 10. Izinhlamvu ezingenayo i-Gluten
• Izwi lokugcina

Sonke siyabona ukuthi kungani izinduku zesanqante zenza isidlo esingcono kunamaswidi. Kodwa-ke, kwesinye isikhathi kunomehluko ocashile phakathi kwemikhiqizo emibili efanayo - okusho ukuthi ukudla okukodwa kuthiwa kuhle kithi, kanti okunye kuphonswa eceleni njengenketho embi noma engenampilo.

Lapho ukudla kungena kuhlu lwezempilo lokudla - imvamisa ngokusebenzisa ukumaketha okukhaliphile, okubhekiswe kukho - kuchazwa njengokuthi kune "halo yezempilo." Lokhu kudla kuyanconywa ngokuba ngcono emizimbeni yethu, kodwa akucaci njalo ukuthi kungani. Izibonelo zalokhu kudla zifaka uwoyela kakhukhunathi, iyogathi yamaGrikhi nosawoti wasolwandle.

Singayifinyelela le mikhiqizo ngokwemvelo, ngaphandle kokwazi ngempela ukuthi ubufakazi buyabusekela yini ubukhulu babo kwezempilo.

Ngomzimba wakho - kanye nesikhwama sakho semali - kufanelekile ukuthola isiqiniseko. Ngabe ukudla okune-halo yezempilo kungcono kakhulu kuwe, futhi ingabe kufanele ukukukhokhela okwengeziwe? Nayi inqwaba yemikhiqizo ejwayelekile eyi-10 evame ukunikezwa isimo sempilo ephezulu.

1. Ushukela ku-Raw

Sonke siyazi ukuthi kufanele sinciphise ushukela ongeziwe. Ngabe ushukela oseRaw uhlukile? Igama layo ngokuqinisekile liyenza izwakale ingokwemvelo kakhulu kunoshukela ojwayelekile, futhi umbala wayo onsundu nokuthungwa okuntekenteke kubonakala kukhombisa ukuthi usesimweni esingonakalisiwe.

Kuyiqiniso ukuthi iSugar in the Raw, uhlobo lukashukela we-turbinado, alucutshungulwa kancane kunohlobo olumhlophe lwendabuko. Ngenkathi ushukela omhlophe wenza inqubo yokucwenga ukuze ususe ama-molasses awo emvelo, ushukela we-turbinado weqa lesi sinyathelo, ugcina ama-molasses nombala wawo omnyama.

Yize kunjalo, yize kusetshenzwe kancane, uShukela kuRaw akahlukile kunoshukela omhlophe uma kukhulunywa ngokudla okunomsoco. Zombili zakhiwa yi-molecule sucrose, i-carbohydrate elula equkethe amakhalori amane ngegramu ngayinye. Futhi zibala njengoshukela ongeziwe.

Ukudla ushukela omningi kuhlotshaniswa nokuzuza kwesisindo, isifo senhliziyo, izimbotshana nezinye izinkinga zempilo. Ngakho-ke, ngenkathi ungakhetha ukunambitheka noma ukusheshe kusheshe kusetshenziswe ushukela eRaw, kufanele isetshenziswe kancane.

2. Amafutha kakhukhunathi

Isisekelo sokuhamba kokudla kwezempilo, uwoyela kakhukhunathi ubhekwe njengomuthi wokwelapha wezimo eziningi zezempilo, kusukela esikhunjeni esomile kuya emazinyweni. Kodwa ngo-2017, i-American Heart Association yenza amagagasi ngombiko owathola ukuthi uwoyela kakhukhunathi uphakamisa amazinga we-low-density lipoprotein (LDL) cholesterol, okuyisici esaziwayo ekuthuthukiseni isifo senhliziyo. Uwoyela kakhukhunathi usabhekwa njengamafutha agcwele.

Ngokusho kwe-American Heart Association, ukudla okunamafutha okugcwele kufanele kukhawulelwe kumaphesenti ama-5 kuye kumaphesenti ayi-6 wekhalori ephelele.

Ngakho-ke, ingabe uwoyela kakhukhunathi ukwengeza okufanele kuma-smoothies nama-stir-fries? "Yize uwoyela omncane kakhukhunathi unganikeza inzuzo ethile emazingeni e-cholesterol e-HDL, ucwaningo olwengeziwe luyadingeka ukuqonda indima kawoyela kakhukhunathi ekudleni okunempilo enhliziyweni," kusho uKris Sollid, RD, umqondisi omkhulu wezokuxhumana kokudla okunempilo ne-International Food Information Council (IFIC) Isisekelo.

Ngokuyisisekelo, akusho ukuthi ungaphindaphinda kabili inani lamafutha kakhukhunathi owasebenzisayo ngoba "angcono" kuwe. "Uma ujabulela ukunambitheka kukawoyela kakhukhunathi, wusebenzise kancane esikhundleni sebhotela noma ufinyeze, noma uhlanganiswe namanye amafutha okupheka," kusho uSollid.

3. Amasi amantongomane

Amasi amantongomane atholakala engxenyeni yokudla yezempilo esitolo sakho sendawo futhi embozwe ngophawu oluhlakaniphile, okwandisa isimo sawo se-halo yezempilo. Ngokuya ngokuthi umkhiqizo ucutshungulwa futhi uqiniswe kanjani, ubisi lwamantongomane lungahle lube nempilo, ngoba luhlala luqukethe i-calcium eningi, uvithamini D, uvithamini E, kanye nefayibha - enama-carbs ambalwa kakhulu namakhalori.

Kodwa-ke, kubalulekile ukuthi wazi ukuthi ngaphandle kokuthi une-aleji yokudla noma ukungabekezelelani kokudla, kungenzeka ukuthi akunjalo kudingekile ukuze impilo yakho ifake ubisi lwamankomane esikhundleni sobisi lwenkomo. Ubisi lobisi lunikela ngokuqukethwe okuphezulu kwamaprotheni, nemikhiqizo yobisi ebilisiwe, njenge-kefir noma iyogathi, ifaka amanye ama-probiotic asiza impilo yegciwane.

Esikhundleni sokukhetha phakathi kobisi lwenkomo namasi amantongomane, kungasiza kakhulu ukucabanga ngakho njengokudla okubili okuhlukene nezinhlobo ezahlukahlukene zenani lokudla okunempilo. Ngokuya ngezidingo zakho zokudla okunempilo, kungahle kungakufanele ukukhipha u- $ 5 owengeziwe ngobisi lwe-alimondi olumnandi lapho ubisi lwenkomo olujwayelekile luzokwenza.

Kubalulekile futhi ukukhumbula ushukela owengeziwe kwizibisi eziningi zamantongomane. Kungcono ukuthenga ubisi lwamantongomane olungenashukela, noma uma ufuna ukunambitheka okuthile, khetha ubisi lwe-vanilla olungenashukela.

4. Usawoti wasolwandle

Usawoti wasetafuleni oludala ongenalutho uzwakala u-prosaic omuhle uma uqhathaniswa nosawoti ovela olwandle. Kepha kukhona umehluko okondlekile phakathi kukasawoti ojwayelekile ongawuthola ngaphansi kuka- $ 1 nosawoti wasolwandle obiza kakhulu?

Umsoco okukhathazeka kakhulu kubantu abaningi ngosawoti yi-sodium. Usawoti wasolwandle, usawoti wetafula, kanye nosawoti othile okhethekile njengosawoti opinki we-kosher noma we-Himalaya konke kuqukethe cishe amaphesenti angama-40 e-sodium. Ngakho-ke, ngokukhathazeka kwezempilo okufana nomfutho wegazi ophezulu noma isifo sezinso esidinga ukwehliswa kokudla kwe-sodium, akunandaba ukuthi ukhetha muphi.

Kungenzeka ukuthi usawoti wasolwandle ungafaka inani eliphakeme lamanye amaminerali afana ne-potassium, i-calcium, ne-magnesium, kodwa lokhu kwehluka mhlawumbe kuncane. Ngakho-ke, noma ngabe uqhakaza amakristalu amahle, anombala obomvana noma uthenga izinto ezindala ezijwayelekile, qiniseka ukusebenzisa usawoti kancane - ikakhulukazi uma udinga ukubuka i-sodium yakho.

5. Ijusi ecindezelwe ngamakhaza

Ngesiphuzo esiqabulayo ngemuva kwe-yoga yakho yasekuseni noma ama-Pilates, ujusi ocindezelwe abandayo ucishe ufane nemfashini njengoba uthola.

Lesi siphuzo esithandwayo senziwa kusetshenziswa umshini wokubacindezela ukukhipha inani eliphakeme loketshezi kumkhiqizo omusha ngaphandle kokusebenzisa ukushisa - yingakho “kubanda” egameni lalo. Umqondo uthi, ngaphandle kokuvezwa ukushisa noma umoya, ujusi ugcina zonke izakhamzimba ezithelweni nemifino yasekuqaleni.

Ngokusho kwe-IFIC, nokho, njengamanje alukho ucwaningo olushicilelwe lokuxhasa izimangalo zokuthi ukushisa nomoya kumunca izakhamzimba ezithelweni nasemifino. Futhi uma ujusi ocindezelwe amakhaza ubonakala uthandeka ngenxa yokucubungula kwawo okulinganiselwe, qaphela ukuthi lokhu akuhlali kunjalo.

"Ijusi elinomshini obandayo omningi emakethe lithole ukwengezwa okungeziwe okwenziwe ngokuthi," kusho u-Alyssa Pike, RD, umphathi we-IFIC wezokuxhumana kwezokudla.

Ukungasho, ngisho namajusi angenawo umuthi angaqukatha amagciwane ayingozi, ngakho-ke akaphephile kwabesifazane abakhulelwe. Izithako zekhwalithi mhlawumbe ziyinkomba engcono yezempilo kunokuthi ijusi icutshungulwe ibanda noma ishisa. Qiniseka ukuthi ufunda amalebuli ngokucophelela.

6. Umpe we -gaga

Umpe we-Agave, ovunwe emquleni we-desert agave plant, usuthole ukuthandwa ngenkomba yawo ephansi ye-glycemic (GI) - inombolo ekala ukuthi ukudla kukhuphula ngokushesha kangakanani ushukela wegazi.

Umpe we-Agave wenziwa ngokuyinhloko nge-fructose, engakhuphuli ushukela wegazi ngendlela efanayo ne-glucose etholakala kwamanye ama-sweeteners. Uma kuqhathaniswa ne-GI engu-50 kuya ku-60 kusiraphu ye-maple noju, i-GI ye-agave umpe we-20 ibukeka imangalisa impela.

Kodwa-ke, ukudla okune-fructose enkulu kungadala izinkinga zempilo ngokuhamba kwesikhathi. Uma zisetshenziswa esikhathini eside, zingaba neqhaza ekumelaneni ne-insulin nempilo ebuthakathaka yesibindi, zikhuphule i-cholesterol embi, futhi ziholele emafutheni angaphezulu esiswini.

"Ngenxa yokuqukethwe okuphezulu kwe-fructose, i-agave imnandi kunoshukela ofana noju nesiraphu ye-maple," kusho uSollid. Ngenxa yobumnandi obandayo, ungahle usebenzise umpe omncane we-agave kunesiraphu ye-maple kuma-pancake akho. “Kodwa uma kukhulunywa ngokudla okunempilo, bonke ushukela bayafana. Yingakho ukuqondiswa kokudla okujwayelekile kukhawulela ukutholakala kwayo yonke imithombo kashukela ongeziwe, kunokukhomba noma ngubani ngokukhethekile. "

7. Inyama yenkomo edliwe ngotshani

Inyama yenkomo eyondliwe ngotshani yaziwa ngemiphumela yayo emihle emhlabeni. Ngabe nayo ingcono empilweni yakho? Kubonakala kanjalo ngezizathu ezimbalwa.

Okokuqala, inyama yenkomo eyondliwe ngotshani ivame ukuncipha kunenkomo ekhuliswe ngokujwayelekile, enamafutha amancane e-monounsaturated. Futhi kukhona umehluko ophawulekayo kwamanye amafutha, futhi. "Inyama yenkomo ekhuliswe ngotshani iqukethe ama-omega-3 amaningi kunenkomo eyondliwe okusanhlamvu," kusho uPike. Lawa mafutha awusizo axhunywe ekunciphiseni umfutho wegazi, ukunciphisa ukuvuvukala, kanye nempilo engcono yobuchopho.

Ngokwengeziwe, inyama evela ezinkomeni ezondliwe ngotshani ivame ukuba nenani eliphakeme lama-micronutrients athile kanye nama-antioxidants. Omunye uthole ukuthi uvithamini E ubedla kakhulu ngotshani kunenkomo edla ukudla okuxubile. "Inyama yenkomo efuthwa ngotshani nayo iqukethe izinto ezingaphambi kokusebenzisa i-carotenoid ku-vitamin A, njenge-beta-carotene," kusho uPike. Ngakho-ke, lokhu kudla kwe-halo yezempilo kungakufanele amadola angeziwe.

Kodwa-ke, kukhona ukubamba okukodwa: Inkabi ebhalwe ukuthi "yondla utshani" ivela ezinkomeni okungenzeka ukuthi zondliwe utshani kuphela ngesikhathi esisodwa noma zithola okusanhlamvu okunezelwe. Yinkomo yenkomo ebhalwe ukuthi “uqedile utshani” kuphela evela ezinkomeni ezingadlanga lutho ngaphandle kotshani impilo yazo yonke. Uma unemibuzo, vele ubuze ibhusha lakho.

8. I-salmon ebanjwe endle

Njengakenkomo eyondliwa ngotshani, isinqumo sokuthenga isalmon ebanjwe endle kaningi sivela ekukhathazekeni kwemvelo. Ngenkathi ukukhetha ukudla okusimeme kuyimbangela enhle, umbuzo uhlala ukuthi lolu hlobo lwezinhlanzi empeleni luziqhenya ngomsoco ongcono yini.

Umehluko omkhulu wokudla okunomsoco utholakele phakathi kwe-salmon ebanjwe endle kanye ne-salmon efuyiwe. I-salmon ebanjwe endle ngokuvamile inama-calories ambalwa, amafutha amancane, i-iron eningi ne-sodium ephansi. Kodwa-ke, isalmon elinyiwe ivame ukuba ne-omega-3 eningi ne-omega-6 fatty acids. Ngakho-ke, kuya ngezidingo zakho nezintandokazi zakho. Uma uthenga ama-salmon afuyiwe, qiniseka ukuthi avela emthonjeni onedumela elihle ohlanganisa izindlela zokudoba ezisimeme.

Ukuthola iqiniso nge-salmon oyithengayo, funda amalebula ezinhlanzini ezihlanganisiwe. Noma, uma uthenga i-salmon kusuka kwikhawunta yokudla kwasolwandle esitolo, ungesabi ukubuza imibuzo ngomthombo wenhlanzi nenani lokudla okunempilo.

9. I-yogurt yamaGrikhi

Ngokuvamile, iyogathi izuze ngokufanele i-halo yayo yezempilo. Igcwele i-calcium namasiko aphilayo futhi asebenzayo, yenza ukukhetha okuhle kakhulu kokudla - inqobo nje uma ingafakiwe ushukela nama-flavour okufakelwa. Ingabe ukuhamba isiGreki kunikeza izinzuzo ezengeziwe? Kuya ngesimo.

Ngenxa yokucutshungulwa kwayo okuhlukile, iyogathi yamaGrikhi iqukethe amaprotheni amaningi kune-yogurt ejwayelekile - ifinyelela kabili kunamanye imikhiqizo. Futhi kaningi kwehla kakhulu kuma-carbs. Uma ukhathazekile ngokuphatha ama-macronutrients akho ukuze uthole amaprotheni amaningi nama-carbs ambalwa, iyogathi yamaGrikhi ingaba ukukhetha okuhlakaniphile.

Ngakolunye uhlangothi, ama-brand ahluka kakhulu ngokuqukethwe yi-calcium nevithamini D, futhi awukho umthethonqubo we-Food and Drug Administration (FDA) ama-yogurt angazibiza ngawo njengesiGreki. Funda amalebula e-yogurt ukuthola ukuthi iziphi izinhlobo ezifanelana nezinhloso zakho zezempilo.

10. Izinhlamvu ezingenayo i-Gluten

Lezi zinsuku, ungacabanga ukuthi i-gluten yigama elingcolile. Umshini wokunyathelisa omubi ozungeze i-gluten nokudla okungenalo i-gluten okuthandwayo okungenzeka ukuthi waqinisekisa abathengi ukuthi le protheyini etholakala kukolweni, ibhali, no-rye imbi kabi empilweni yakho.

Iqiniso ngukuthi, iningi labantu alidingi ukugwema i-gluten. Cishe amaphesenti ama-1 kuphela wabantu anesifo se-celiac, isimo sokuzimela esidinga ukuqeda ngokuphelele i-gluten, futhi kwenye indawo kusuka ekuhlangenwe nakho ukuzwela okungekho kwe-celiac gluten.

Ngaphandle kokuthi unesizathu sezokwelapha sokugwema i-gluten, noma ukungabekezelelani, lezo zinkwa ezingabizi kakhulu ezinama-gluten, ama-pastas, amakhukhi, neminye imikhiqizo akudingekile - futhi kungenzeka kungabi nomsoco njengabalingani babo abane-gluten.

Imikhiqizo eminingi engenayo i-gluten yenziwa ngofulawa welayisi noma isitashi samazambane, aqukethe i-fiber encane, amaprotheni, i-iron, ne-magnesium kunofulawa kakolweni ophelele. Kutholakale ukuthi amaphesenti ama-5 kuphela wezinkwa ezingenalo i-gluten aqiniswe ngomsoco we-calcium, i-iron, i-niacin ne-thiamin.

Ngokwengeziwe, ukwenzela i-gluten evamise ukunikeza ukuhlafuna okujabulisayo ekudleni okufana namakhekhe noma isinkwa, le mikhiqizo ingaqukatha amafutha angeziwe, okokunandisa, noma izithasiselo.

Ukusetshenziswa kokusanhlamvu okuphelele kube nengozi encishisiwe yesifo senhliziyo, umdlavuza, kanye nokufa konke-okubangela. Ngakho-ke, iningi lethu, ukolweni, ibhali, ne-rye kwenza izengezo ezinhle kakhulu zokudla, i-gluten nakho konke.

Izwi lokugcina

Uma kukhulunywa ngokuchitha isabelomali sakho sokudla osisebenzele kanzima ekudleni okunempilo, ulwazi lungamandla. Ukunquma ukuthi ukudla kuthole i-halo yezempilo ngempela kungakusiza ukuthi unqume ukuthi kunokuthile okufanele yini imali eyengeziwe empilweni yakho - futhi uma kungenjalo.

USarah Garone, NDTR, ungumbhali wezokudla, umbhali wezempilo ozimele, kanye ne-blogger yokudla. Uhlala nomyeni wakhe nezingane ezintathu eMesa, e-Arizona. Mthole ebelana ngolwazi lwezempilo nokudla okunomsoco futhi (ikakhulukazi) izindlela zokupheka ezinempilo ku-A Love Letter to Food.