Indlela Enempilo Kakhulu Yokusika Amafutha

-Delile

• Buyekeza kwe-

Izinguquko zokudla ezincane zingenza i-dent enkulu ekudleni kwakho kwamafutha. Ukuthola ukuthi yikuphi okusebenza kahle kakhulu, abacwaningi base-Texas A & M University babuze abantu abadala abangu-5,649 ukuthi bakhumbule ukuthi bazama kanjani ukunciphisa amanoni ekudleni kwabo ngezikhathi ezimbili ezahlukahlukene ezingamahora angama-24, bese kubalwa ukuthi yiziphi izinguquko ezinciphisa ukusetshenziswa kwabo kwamafutha kakhulu.

Nawa amaqhinga ajwayelekile kakhulu, enziwe okungenani ngamaphesenti angama-45 wabantu abavotelwe:

- Nquma amafutha enyameni.

- Khipha isikhumba enkukhuni.

- Ungawadli ama-chips.

Okungajwayelekile kakhulu, kubikwe ngamaphesenti ayi-15 noma ngaphansi kwabaphendulile:

- Yidla amazambane abhakiwe noma abilisiwe ngaphandle kwamafutha angeziwe.

- l Gwema ibhotela noma imajarini ezinkwa.

- Yidla ushizi onamafutha amancane esikhundleni sokudla okuvamile.

- Khetha izithelo ngaphezu kweswidi enamafutha.

Nakhu okusebenze kahle kakhulu ukunciphisa inani lamafutha aphelele nagcwele:

- Ungafaki amafutha emazambane abhakiwe noma abilisiwe.

- Ungadli inyama ebomvu.

- Ungadli inkukhu ethosiwe.

- Ungadli amaqanda angaphezu kwamabili ngesonto.

Kubikwe ku- Ijenali ye-American Dietetic Association.

Buyekeza kwe-