Isifundo Esisha: Abantu baseMelika Badla Kakhulu Kunangaphambili

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Ngokusho kocwaningo olusha, ukudla okulula ukudla kuyaqhubeka nokwanda phakathi kwabantu baseMelika, futhi manje kubanga ngaphezu kwamaphesenti angama-25 wekhalori lwanamuhla elijwayelekile. Kodwa ingabe lokho kuyinto enhle noma embi uma kuziwa ekukhuluphaleni nempilo? Iqiniso ukuthi kuya ngokuthi ukwenze kanjani.

Lolu cwaningo lubheke imikhuba yokudla yamaMelika phakathi kweminyaka yama-1970 kuya kosuku lwanamuhla futhi lwathola ukuthi ngaleso sikhathi ukudla okulula kungakhula kube yilokho abacwaningi abakubiza ngokuthi "imicimbi yokudla okugcwele," noma isidlo sesine, esilinganisela cishe ama-calories angama-580 usuku ngalunye. Iphinde yathola ukuthi sichitha isikhathi esiningi sizidla. Kule minyaka embalwa edlule isikhathi esichithwe sidla ibhulakufesi, isidlo sasemini kanye nesidlo sakusihlwa bekuhlala kungaguquguquki cishe imizuzu engama-70 ngosuku, kepha isikhathi esichithwe ukudla okuthathwa okokuphinda kabili saphindaphindeka, kusuka emizuzwini engu-15 usuku ngalunye ngo-2006 kuya cishe emizuzwini engama-30 ngo-2008. Futhi okunye okubaluleke kakhulu idatha kulolu cwaningo yayimayelana neziphuzo. Isikhathi esichithwa kuphuzwa seqa cishe amaphesenti angama-90 futhi iziphuzo manje zibala cishe amaphesenti ama-50 ama-calories asetshenziswe ngokudla okulula.

Inkinga ngeziphuzo ukuthi abantu abaningi abazicabangi njengokudla, kuyilapho empeleni isiphuzo sekhofi, itiye le-bubble, i-smoothie noma ngisho ne-soda enkulu noma itiye eli-iced elinoshukela lingapakisha ama-calories amaningi njengokuthile okufana nedonathi noma isemishi. Kepha ngemuva kokulahla isiphuzo sekhalori awunamathuba amaningi okukhokha ngokunciphisa ukudla okuqinile.

Ngabe lokhu kusho ukuthi akufanele udle? Akunjalo neze. Cishe amaphesenti angu-100 abantu baseMelika kuwo wonke amaqembu eminyaka badla isidlo sakusihlwa usuku ngalunye, futhi lokho empeleni kuyinto enhle, ngoba kuyithuba lokwandisa ukudla kwakho okunomsoco. Abantu abaningi baseMelika bayashoda ngezithelo, imifino kanye nokuhlinzekwa okusanhlamvu okuphelele, futhi ukudla okulula kuyindlela enhle yokugcwalisa igebe. Ngakho-ke akukhona mayelana nokunciphisa, kodwa kunalokho ukukhetha okukhethwa kukho okunempilo njengobhanana onama-alimondi esikhundleni samakhukhi noma imifino ne-hummus esikhundleni sama-chips kanye ne-dip.

Futhi uma kukhulunywa ngama-smoothies, zenzele wena, ukuze ukwazi ukulawula kahle ukuthi kungena malini nokuthi malini. Nayi imithetho embalwa yokuyakha kahle:

1. Sebenzisa izithelo ezifriziwe noma ezifriziwe, ezingenashukela - kwezinye izitolo ze-smoothie izithelo zihleli kubhavu wesiraphu enoshukela. Uma usebenzisa izithelo ezintsha phonsa iqhwa elincane.

2. Engeza iyogathi engafaki amafutha, ubisi lwe-skim, i-organic silken tofu noma enye indlela yobisi enamaprotheni afana nobisi lwesoya lwemvelo. Amaprotheni akhonjisiwe ukusiza ukuvuselela imetabolism. Futhi sonke isithelo se-smoothie, ikakhulukazi uma kufakwa ushukela, singakushiya ulambile futhi emahoreni ambalwa nje. Lokhu kwengezwa kunwebisa ukudla kwakho okunomsoco ukuze kufake i-calcium futhi kukugcina ugcwele isikhathi eside - ngisho namakhalori ambalwa.

3. Engeza inani elincane lamafutha anempilo njengezipuni ezimbalwa zebhotela le-alimondi, i-tbsp yamafutha e-flaxseed noma ngisho nokwatapheya omusha. Amafutha asutha kakhulu, ngakho-ke uma ufaka amafutha ku-smoothie uzizwa usuthi - futhi futhi ngama-calories ambalwa. Futhi amafutha akhulisa ukumuncwa kwamanye ama-antioxidants abaluleke kakhulu, olunye ucwaningo lukhombisa okungenani ama-10 times.

4. Phonsa ezinye iziphuzo zemvelo njenge-ginger entsha egayiwe, amaqabunga e-mint noma omisiwe, isinamoni womhlabathi noma i-cardamom. Encwadini yami entsha ngibhekisa kumakhambi nezinongo njenge-SASS, emele iSlimming and Satiating Seasonings. Lokho kungenxa yokuthi lezi zimangaliso zemvelo azingezi nje ukunambitheka nephunga elimnandi kukho konke ukudla - izifundo zibonisa ukuthi zipakisha i-punch yokunciphisa isisindo enamandla engu-1-2-3. Zikusiza ukuthi ushise ama-calories amaningi, zikhulise ukusutha ukuze uzizwe ugcwele ngenkathi uncipha futhi ugcwele ama-antioxidants, okuyinto ucwaningo olusha olujabulisayo oluxhumanise nezisindo zomzimba eziphansi, noma ungadli amakhalori ambalwa.

5. Futhi ekugcineni uma ucabanga ukuthi i-smoothie ingase ibe ngaphezu kwalokho okudingayo njenge-snack-over tie-over, tshala kwezinye isikhunta se-popsicle, uthele i-smoothie bese uyiqhwa. Kwakha ukudla okulula okulawulwa ingxenye ongakwazi ukukuthatha uhambe futhi kuthatha isikhathi eside ukukudla!

UCynthia Sass unguchwepheshe wezokudla obhalisiwe oneziqu ze-master kukho kokubili isayensi yokudla kanye nempilo yomphakathi. Ojwayele ukubonwa ku-TV kazwelonke ungumbhali onikela nge-SHAPE nomxhumanisi wokudla kuNew York Ranger naseTampa Bay Rays. Umthengisi wakhe wakamuva weNew York Times nguCinch! Nqoba Izifiso, Yehlisa Amakhilogremu futhi Ulahlekelwe Amayintshi.

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