Lezi Ziqondiso Ezilula Ezi-5 Zokondleka Aziphikiswa Ochwepheshe Nocwaningo

-Delile

• 1. Yidla Izithelo Nemifino Eningi
• 2. Thola i-Fibre Eyanele
• 3. Hlala Ungenamanzi
• 4. Yidla Ukudla Okunhlobonhlobo
• 5. Nciphisa Ukudla Okucutshungulwe Kakhulu
• Buyekeza kwe-

Kunenqwaba yolwazi lokudla okunomsoco laphaya oluzungeza njalo kwi-inthanethi, egumbini lakho lokuzivocavoca, nangaphezu kwetafula lakho lesidlo sakusihlwa. Ngelinye ilanga uzwa ukudla "kukubi" kuwe, kanti ngokulandelayo "kukuhle" kuwe. Ukudla okusha okuthandwayo kuvela njalo ezinyangeni ezimbalwa, ngakunye kugxila kwifilosofi ehluke ngokuphelele. Ingabe amafutha ayingozi noma ama-carbs amabi kakhulu? Ingabe kufanele ubale ama-macros noma amahora phakathi kokudla? Sip ikhofi nsuku zonke noma weqe i-caffeine ngokuphelele?

Kubukeka sengathi umhlaba wokudla okunempilo uhlala ushintsha, futhi kunzima ukukugcina kuqondile. Iqiniso liwukuthi ukuzincisha ukudla okunemingcele akuzinzile esikhathini eside, futhi ngenxa yalokho, cishe ngeke kukunikeze imiphumela oyifunayo - kodwa ukwakha imikhuba yokudla enempilo impilo yakho yonke kuzokusiza. Futhi izisekelo zokuthi ungadla kanjani okunempilo empeleni ziyisisekelo.

Uma usukulungele ukufunda ukuthi ungadla kanjani ukudla okunempilo futhi unciphise i-nutrition B.S., funda ukuze uthole imihlahlandlela emihlanu yokudla engenakuphikiswa ochwepheshe bokudla okunempilo futhi esekelwa ucwaningo lwesayensi. Lezi yizimiso zokudla okunomsoco ongathembela kuzo ukuthi ziyiqiniso - bese uphendukela kuzo ekufundeni ukuthi ungaqala kanjani ukudla okunempilo nokugcina leyo ndlela yokuphila kahle - noma ngabe iyiphi enye i-buzz yokudla okunomsoco ethola ukuthandwa noma ephonswa indlela yakho.

1. Yidla Izithelo Nemifino Eningi

Ngokusekelwe ku-USDA's Dietary Guidelines of Americans, abantu abadala kufanele badle okungenani izinkomishi ezingu-1 1/2 kuya kwezi-2 zezithelo kanye nezinkomishi ezingu-2 kuya kwezingu-3 zemifino ngosuku njengengxenye yephethini yokudla okunempilo; kodwa-ke, oyedwa kuphela kwabangu-10 baseMelika abahlangabezana nalesi silinganiso esinconywa nsuku zonke sokusetshenziswa kwezithelo nemifino, ngokusho kweCenters for Disease Control (CDC).

Ukudla izithelo nemifino eningi "akunakuphikwa futhi wonke umuntu kufanele akwenze," kusho uLisa Young, Ph.D., R.D.N. isazi sokudla okunomsoco ekusebenzeni kwangasese kanye noprofesa ohlangene e-NYU. Ukutadisha ngemuva kokufunda kuyakuxhasa, kukhombisa ukuthi kunezinzuzo ezingenakubalwa zokudla izithelo nemifino. “Ukudla inani elanele lezithelo nemifino kuxhunyaniswa nenqwaba yemiphumela emihle, futhi izinzuzo azinakuqhathaniswa ngokumane uphuze iphilisi,” kunezela uLauren Manaker M.S., R.D.N., L.D., umbhali wencwadi ethi Ukubhebhezela Ukuzala Kwabesilisa. "Lokhu kudla akulayishwa kuphela ngamavithamini namaminerali, kodwa futhi kugcwele ama-antioxidants, i-fiber, nezinye izingxenye ezinenzuzo." Ezinye zalezo zinto ezizuzisayo zifaka phakathi ama-phytonutrients, izakhi zemvelo zemithi ezisiza ukulwa nokuvikela izifo, eziningi zazo ezisebenza njengama-antioxidants. Izithelo nemifino nazo ziqukethe i-fiber, enezinzuzo eziningi zezempilo kubandakanya ukukhuphuka kokusutha nokunciphisa ubungozi bezifo eziningana njengesifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, kanye nezinye izinhlobo zomdlavuza. Ucwaningo luphetha nokuthi lapho udla izithelo nemifino okulungiselelwe ngaphandle koshukela ongeziwe noma amafutha agcwele (njengebhotela), kungasiza ekuthuthukiseni ikhwalithi elinganisiwe yokudla kwakho, okusho ukuthi uthola izakhamzimba eziningi ezidingwa ngumzimba wakho kanye nezincane usuvele uthola okuningi. Ukwengeza, olunye ucwaningo lubonisa ukuthi ukudla izithelo nemifino okuningi kungakwenza ujabule, futhi.

Ngaphezu kwalokho, "uma udla izithelo nemifino eminingi, kungenzeka udle ukudla okuncane okungenampilo," kusho uYoung. Usebenzisa lo mhlahlandlela lapho esebenza namakhasimende ngoba, "njengongoti wezokudla, ngithanda ukugxila ekudleni ongakwazi ukukwenza engeza ekudleni kwakho ngokuphambene nokudla okufanele ukudla okudlela endlini. Futhi njengommeli osayizi wengxenye, akukhona njalo ukudla okuncane, kepha ngokudla okungcono. "(Bheka: Kungani Ukudla Okungaphezulu Kungaba Yimpendulo Ekunciphiseni Isisindo)

2. Thola i-Fibre Eyanele

Ngokuya ngocwaningo lwango-2017 olushicilelwe ku- Ijenali yaseMelika Yemithi Yokuphila, Cishe amaphesenti ama-5 kuphela wabantu base-US ahlangabezana nenani elinconywayo le-fiber yokudla, yingakho ihlukaniswe njengesakhi sokukhathazeka kwezempilo yomphakathi yi-USDA. I-American Heart Association incoma ukuthi udle isamba samagremu angu-25 kuya kwangu-30 ngosuku noma i-fiber ekudleni (hhayi izithasiselo), kuyilapho i-Academy of Nutrition and Dietetics incoma phakathi kwama-25 kuya ku-38 amagremu ngosuku, kuye ngobulili. Ngokwesilinganiso, abantu baseMelika badla cishe amagremu ayi-15 kuphela.

Uma umusha ekufundeni indlela yokudla okunempilo, inani elinconywayo le-fiber lingase libonakale njengenani elikhulu kakhulu, kusho u-Emily Rubin, R.D., L.D.N., umqondisi we-clinical dietetics e-Thomas Jefferson University Division of Gastroenterology and Hepatology e-Philadelphia, PA. Yingakho "izithasiselo ze-fiber ezinjengamaphilisi kanye nama-powders mhlawumbe kunconywe udokotela wakho noma udokotela wezokudla," esho. Kodwa-ke, "le mithombo ye-fiber ayanele ukuhlangabezana nezincomo zansuku zonke. Kudingeka futhi ufake ukudla okuphelele njengemifino, izithelo, ubhontshisi, izinkwa zokusanhlamvu, okusanhlamvu kanye ne-pastas nezithelo." (Bheka: Ungadla Kanjani I-Fiber Eningi)

Izinzuzo zezempilo ze-fiber ziye zaboniswa ezifundweni eziningi - okungukuthi, ukuthi ukudla ukudla okune-fiber kuhlotshaniswa nokunciphisa ingozi yokufa kwesifo senhliziyo nezinye izifo ezingapheli ezihlupha abantu baseMelika. "Ucwaningo oluningi luxhumanise ukufakwa okuphezulu kwefayibha yokudla kunciphise amathuba okuba nezifo eziningana ezingamahlalakhona, kubandakanya isifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, eminye imidlavuza, nezifo / izimo zesisu," kwengeza uRubin. Ngaphezu kwalokho, "i-fiber isiza ukugcina impilo yokugaya ukudla, i-cholesterol ephansi, ukuzinzisa ushukela wegazi, nokugcina isisindo sisindile. I-Fiber futhi ikusiza uzizwe ugcwele ukuze ungadli ngokweqile." U-Young uthi lapho amakhasimende akhe okwehlisa isisindo ekhulisa ukudla kwawo kwe-fiber, ajwayele ukuzizwa aneliseke ngokwengeziwe futhi akwazi kangcono ukunciphisa ukudla ukudla okungenamsoco.

3. Hlala Ungenamanzi

Kufika kumaphesenti angama-60 omzimba womuntu ngamanzi, ngokwe-U.S. Geological Survey. Njengalokhu, udinga uketshezi ukugcina yonke imisebenzi emzimbeni wakho, kufaka phakathi imisebenzi yansuku zonke eyenziwa inhliziyo, ubuchopho, nemisipha. Uketshezi emzimbeni wakho nakho kusiza ukuthwala izakhi kumangqamuzana akho, futhi kungavimbela nokuqunjelwa. Ingasaphathwa eyokuthi ukuphelelwa amanzi emzimbeni kungaholela ekucabangeni okungacacile, ukushintsha kwemizwa, amatshe ezinso, futhi kubangele ukuthi umzimba ushise ngokweqile, ngokusho kweCDC.

Mayelana nokuthi kufanele uphuze kangakanani? Lokho kungase kudideke. Ngokwe-CDC, ukuphuza kwakho uketshezi nsuku zonke (noma amanzi aphelele) kuchazwa ngokuthi "inani lamanzi odliwe ekudleni, amanzi okuphuza angenalutho, nezinye iziphuzo." Inani elinconyiwe lingahluka ngokuya ngeminyaka, ubulili, futhi uma umuntu ekhulelwe noma enesi. Isilinganiso esisodwa esivela kwi-Academy of Nutrition & Dietetics sithi abesifazane badinga cishe izinkomishi eziyi-9 zamanzi kanti abesilisa badinga izinkomishi zamanzi eziyi-12.5 ngosuku, plus amanzi owathola ekudleni ekudleni kwakho. Ngaphandle kwamanzi alula, ungathola uketshezi ngokudla izithelo nemifino eningi nokunye ukudla okunemvelo ngokwemvelo (njengamasaladi kanye ne-appleauce), ngokusho kweHarvard Medical School. Ngisho nejusi yezithelo engamaphesenti ayi-100, ikhofi, netiye kubhekiswe ekutholeni kwakho uketshezi olunconywayo nsuku zonke. Ochwepheshe abaningi ne-CDC bayavuma ukuthi amanzi okuphuza ayindlela enhle yokuthola uketshezi ngoba alunakhalori. (Nakhu konke okunye okudingeka ukwazi nge-hydration.)

4. Yidla Ukudla Okunhlobonhlobo

Kuyamukelwa kabanzi ukuthi imizimba idinga imisoco ehlukahlukene ukuze ihlale iphilile. "Ukudla kunokuningi ongakusiza, kepha akukho ukudla okukodwa okunazo zonke izakhamzimba ozidingayo," kusho u-Elizabeth Ward, M.S., R.D., umbhali Ungcono Omusha Ophelele, oncoma ukukhetha uhlu lokudla njengengxenye yokudla okunomsoco. I-AHA futhi incoma ukuthi "kudliwe uthingo" lwezithelo nemifino ukuze uthole amavithamini, amaminerali kanye nama-phytonutrients ahlukahlukene.

Lo mqondo usebenza futhi ekudleni okuhlukahlukene okubandakanya okusanhlamvu, amantongomane, imbewu, amafutha, nokuningi. Ukudla okubanzi okuhlukahlukene okudla emaqenjini ahlukahlukene okudla, izinhlobo ezahlukahlukene zomsoco ozozithatha. Udinga ngasinye salezi zinongo ukuze amasistimu ahlukene emzimbeni wakho asebenze kahle. Isibonelo, i-potassium etholakala kubhanana namazambane isiza ngokufinyela kwemisipha, okuhlanganisa nokufinyela kwenhliziyo yakho. I-Magnesium, etholakala emifino enamahlamvu aluhlaza njengesipinashi, isiza ukulawula imisebenzi eminingi yomzimba okuhlanganisa umfutho wegazi nokulawula ushukela wegazi.

Ucwaningo lubuye lusekele izinzuzo zezempilo zokudla ukudla okwahlukahlukene. Ucwaningo lwango-2015 olushicilelwe ku- Ijenali Yezokudla bathole ukuthi lapho abantu abadala abayi-7,470 bedla ukudla okunhlobonhlobo okunempilo, behlisa ubungozi be-metabolic syndrome (iqoqo lezimo ezenzeka ndawonye nokwandisa ingozi yesifo senhliziyo, isifo sohlangothi kanye nohlobo lwesifo sikashukela sohlobo 2). Ngaphezu kwalokho, ucwaningo lwango-2002 olushicilelwe ku Ijenali Yomhlaba Wonke Ye-Epidemiology uthole ukuthi ukukhulisa izinhlobo ezahlukene zokudla okunempilo ongakudla kungakhuphula isikhathi sakho sempilo. Nakuba wonke umuntu engase angavumelani nesitatimende sokuthi ukwandisa ukudla okuhlukahlukene okunempilo kuzokwandisa ngokuzenzakalelayo isikhathi sakho sokuphila, abacwaningi baphetha ngokuthi uma ukwandisa inani lokudla okunempilo ekudleni kwakho njalo, uvame ukwehlisa inani lokudla okunempilo okuncane okudliwayo. njalo.

UStephanie Ambrose, M.S., RD.N., L.D.N., CPT Umfundisi wezokudla eNicholls State University eThibodaux, LA, kanye nomnikazi weNutrition Savvy Dietitian uchaza indlela enza ngayo lesi sincomo kumakhasimende akhe afunda ukudla okunempilo: “Noma nini lapho ngeluleka iziguli, ngigcizelela ukubaluleka kokudla izithelo zangempela. nemifino nokushintsha izithelo nemifino oyidlayo. Uma ujwayele ukuthatha ubhanana ngesidlo sasekuseni njalo ekuseni, zama ukushintshela kwesinye isithelo othokozela ngaso ukuzuza ama-antioxidants namavithamini ahlukahlukene. " Kuyafana uma udla isaladi enemifino efanayo nsuku zonke; zama ukushintshanisa izinqumo zakho zemifino usuku nosuku noma isonto ngesonto. Esikhundleni sokukhetha njalo inkukhu, shintsha ukudla kwasolwandle okungenani kabili ngesonto, okunganikeza amafutha e-omega-3 alusizo, kusho uWard.

5. Nciphisa Ukudla Okucutshungulwe Kakhulu

Uma ubulokhu uzama ukufunda ukuthi ungadla kanjani okunempilo, kungenzeka ukuthi uzwile ukuthi ukudla okusetshenzisiwe akulungile - kepha ukudla okucutshungulwayo kukonke kulungile hhayi inkinga lapha. Isikhwama semifino yesaladi egezwe ngaphambili, ucezu lukashizi, kanye nekani likabhontshisi konke kungabhekwa njengokucutshungulwa, ngokwezinga elithile. Yi- ngokweqile ukudla okusetshenzisiwe okunikeza izakhamzimba ezimbalwa ezilungele wena nezakhamzimba eziningi okungenzeka ukuthi usuvele uzidlile ngokweqile.

Isibonelo, amakhukhi amaningi, ama-donuts, namakhekhe anama-calories amaningi, amafutha agcwele, futhi afaka ushukela futhi ahlinzeki ngamavithamini namaminerali amancane. Ukudla okuphezulu kwamafutha agcwele kuye kwaxhunyaniswa nengozi enkulu yesifo senhliziyo. Ngaleso sizathu, i-AHA incoma "ukufaka esikhundleni sokudla okunamafutha amaningi agcwele izinketho ezinempilo kunganciphisa amazinga we-cholesterol egazini futhi kuthuthukise amaphrofayili e-lipid." Futhi, ukudla ushukela owengeziwe kakhulu kuye kwahlotshaniswa nezindaba zezempilo, njengokuzuza isisindo nokukhuluphala, uhlobo lwesifo sikashukela sohlobo lwe-2, nesifo senhliziyo, ngokusho kwe-CDC. Imihlahlandlela yokudla yabantu baseMelika ka-2020-2025 incoma ukuthi kungadlulwa amaphesenti angama-10 wama-calories aphelele (noma ama-calories angama-200) kushukela owengeziwe - isincomo cishe kuwo wonke amaMelika.

Umthetho omuhle wesithupha wokuthi ungadla kanjani okunempilo: "Khetha ukudla okusondele kakhulu kumafomu awo okuqala, njengenyama entsha, inkukhu, inhlanzi kanye nezithelo nemifino okunomsoco omningi kanye namafutha, isodiyamu, noshukela ongeziwe , "kusho uWard. Kulula impela lokho.

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