Uwafunda Kanjani Amalebula Okudla okunempilo ngo-2019

-Delile

• Ukubuka konke
• Pro: Lokho okubonayo yilokho okutholayo
• Con: Asinayo imfundo yokufunda kahle
• Pro: Iqiniso (noma amanga) ekukhangiseni
• I-Con: Ziyabonakala kancane
• I-Pro: Iyasiza ezimeni zezempilo
• I-Con: Inkinga yokudla okuphazamisekile
• Izwi lokugcina: Ukukhetha okungcono ngemfundo engcono

Ukubuka konke

Mhlawumbe uzwile ukuthi ukujwayela amaqiniso nezibalo ohlangothini lokudla kwakho okuhlanganisiwe kungumbono omuhle ngempilo yakho. Eqinisweni, lapho ilebula lamanje lamaqiniso okudla okunomsoco lisungulwa okokuqala ngonyaka we-1990, bekuhloselwe njengethuluzi lokwazisa abaseMelika ngezithako nezakhamzimba ukudla kwethu okuqukethe - nakulokho kudla okungenziwa.

Manje, nokwenziwa kabusha kokuklanywa kwayo (nolunye ulwazi lokudla okunomsoco), yisikhathi esihle sokubuza imibuzo ebalulekile mayelana nelebuli yethu yamanje yamaqiniso okudla.

Ngabe kuyabasiza yini abaseMelika ukuthi bakhethe kangcono? Ngabe siyayiqonda ngokwanele ukuthi siyisebenzise kahle - noma siyivuthela njenge-gobbledygook yesayensi?

Futhi ukugxila kuhlu lwezinombolo kungasiphambukisa embonweni wesithombe esikhulu wezempilo, kuze kubhebhethekise nokuphazamiseka kokudla?

Nakhu ukushesha ungene ebuhleni nasebubini bempikiswano yelebula yokudla:

Pro: Lokho okubonayo yilokho okutholayo

Ukwethembeka nokwenza izinto obala kuyizindinganiso ezibalulekile emikhakheni eminingi yokuphila, futhi ukudla kwethu akunjalo. Ilebuli yokudla okunomsoco isebenza njengenye ye-serum yeqiniso yokudla, isitshela ngqo lokho esikutholayo.

Ngokwengamela kukahulumeni okudinga ukunemba - nohlu lwamanani ezakhamzimba kuze kufike kumamiligram - amalebula anikeza abathengi ukufinyelela okulula kulwazi abangathembela kulo.

Lapho sizimisela ngokuthola ukuthi yini ngempela esekudleni kwethu, singakuthola kuletha imiphumela ekhanyisayo.

Isazi sezokudla uJeanette Kimszal, i-RDN, uvame ukutshela amaklayenti akhe ukuthi aqale ukuqaphela inani likashukela ekudleni okuvamile.

"Ngithola amakhasimende amaningi ezobuya azongitshela ukuthi athole ushukela omningi emikhiqizweni yansuku zonke abewusebenzisa," esho.

Ukwenza nje umkhuba wokufunda ilebula kungasibeka endleleni yokuqwashisa nokuvuselela ukucabanga ngokudla kwethu.

Con: Asinayo imfundo yokufunda kahle

Ngenkathi ukwazi ukuhumusha amaqiniso okunomsoco kungaholela ekudleni okungcono, ukungabi nokuqonda kungenza amalebuli angabi nalutho.

"Uma ngikhuluma namakhasimende ami ngokuthenga nokufaka amalebula, abanye babo bathi," Ngifunda amalebula, kodwa angiqiniseki ngaso sonke isikhathi ukuthi yini okufanele ngiyibheke, "kusho uLisa Andrews, MEd, RD, LD.

Lokhu akumangazi, ngoba lokho abathengi bathola amalebula okudla edidekile, edukisayo, noma kunzima ukuwahumusha.

Iningi lethu mhlawumbe alikaze lihlale phansi esimisweni semfundo sendlela yokusebenzisa amaqiniso wokudla - futhi kaningi singagxila ezintweni zelebula ezigcina zisidukise.

Isenzakalo esivamile, kusho isazi sokudla uDiane Norwood, MS, RD, CDE, ukuthi “Abantu abaningi abanesifo sikashukela baya ngqo kushukela lapho kudingeka bacabangele i-carbohydrate ephelele.”

Izinguquko ezizayo kwilebula zihlose ukwenza ukutolika kube lula kancane. Ukubuyekezwa okufana nefonti enkudlwana, enesibindi yama-khalori nosayizi wokuphaka ongokoqobo (ingasekho inkomishi engu-1/2 yenkomishi ka-ayisikhilimu) kungenza ukufundwa kwelebula kusebenzeke kalula.

Futhi isigaba esisha "soshukela esingeziwe" sihlose ukucacisa umehluko phakathi kukashukela ovela ngokwemvelo ekudleni nohlobo olungeziwe ngenkathi kusetshenzwa. Lolu lwazi lunganikeza imininingwane ewusizo kubantu abanezimo zezempilo ezifana nesifo sikashukela, noma labo abafuna ukwazi okwengeziwe ngokudla kwabo.

Noma ngabe sinokuqonda okuqinile kwamalebula wokudla, kukithi ukuthi senzani ngolwazi lwethu. (Njengoba ucwaningo olungenhla lubonisile, ukugqugquzela kuyisici esiyinhloko ngemuva kokusebenzisa amalebula ezempilo engcono.)

Abanye abaningi bakhombisile futhi, ukuthi imininingwane yokudla okunempilo kumamenyu okudlela ayenzi lutho ukugqugquzela ama-diners ukuthi akhethe ama-entrees anempilo. Uma izinkomba zemvelo ezifana nokubona nephunga le-burger enamanzi kudlula isisusa sethu, mancane kakhulu amathuba okuthi senze ukukhetha okunempilo.

Pro: Iqiniso (noma amanga) ekukhangiseni

Imininingwane eningiliziwe kumalebula ingenza isipele - noma kwesinye isikhathi idale izimangalo zezempilo - ezenziwa ngumkhiqizo uqobo.

Mhlawumbe okusanhlamvu okuzibiza nge- “high-protein” empeleni kuphila ngokuvumelana naleso simangalo lapho kunikezwa ngaphezu kwama-ounces ayisishiyagalombili obisi. Noma mhlawumbe lezo zinhlayiya ze-tortilla ezine “hint” kasawoti zine-sodium eningi kunaleyo ongathanda ukuyidla wena.

Uma ubheka amaqiniso wokudla okunempilo ungakunika ulimi oluphansi kakhulu ngemuva kolimi lokuthengisa oluthambile.

“Ilebuli yamaqiniso ezondlamzimba ikusiza ukuthi wazi ukuthi ingaphambili lezicelo zelebula liyiqiniso noma cha,” kuphawula isazi sokudla nezikhulumi ze-Academy of Nutrition and Dietetics uJulie Stefanski, RDN.

Ukukwazi ukucacisa phakathi kwalokhu kuyikhono elihle impela elingakusiza ukuthi ubenempilo yakho.

I-Con: Ziyabonakala kancane

Ngeshwa, inani lamalebula libuye lehle ekutheni singaqonda noma singaboni ngosayizi wokuphaka noma cha.

Iningi labantu likuthola kunzima ukufanekisa ukuthi yimaphi amagremu ama-50 alokhu noma leso sithako sibukeka kanjani ngempela noma sisho umhlaba wangempela - nokudla kwethu kwangempela.

Ngalesi sizathu, abanye abadla ngokudla baqondisa amaklayenti ukuthi acabange esikhundleni sezilinganiso ezifinyeleleka kalula.

"Ngisebenzisa okubonakalayo ehhovisi lami ukuxhasa ukufundwa kwelebula, njengokulinganisa izinkomishi noma ukusebenzisa isandla sabo ukwenza izinto ngobukhulu," kusho uJessica Gust, MS, RDN.

Abanye baphikisana nokuthi amaqiniso okunomsoco asusa endleleni enkulu yezempilo. "Ilebuli yokudla okunomsoco iyisithombe esenziwe lula sezakhi zomzimba," kusho uYafii Lvova, RDN.

Lokhu kungagxilisa ukugxila okuncane kakhulu kuzakhamzimba namanani athile (ukungazinaki ezinye okuthi, noma kungenjalo kulebula, nakho kubalulekile empilweni). Izinzuzo eziningi zezempilo zikhetha ukukhuthaza ukudla okuphelele, umbono ophelele wokudla - futhi ushiye amalebula ngemuva.

I-Pro: Iyasiza ezimeni zezempilo

Amalebula amaqiniso wokudla okunomsoco awusizo ikakhulukazi kulabo abaphila nezimo zezempilo ezidinga ushintsho ekudleni.

Abantu abaningi banikezwa imingcele ethile mayelana nenani lezakhamzimba ezithile abangaba nazo nabangakwazi ukuzithola.

Abantu abanesifo sezinso abadinga ukuqapha i-sodium yabo, ngokwesibonelo, noma abantu abanesifo sikashukela ababala ama-carbs abo bangaphendukela kumalebula ukuthola ukuthi ukudla okuthile kungangena yini ekudleni kwabo.

I-Con: Inkinga yokudla okuphazamisekile

Yize amalebula okudla okunempilo engabonakala njengamaqiniso okudla asikiwe omisiwe, kwabanye, imininingwane yabo ithwala isisindo somzwelo.

Abantu abanezinkinga zokudla bavame ukuthola ukuthi amalebula okunomsoco abangela ukuthambekela kokukhathazeka ngama-calories, amafutha, noma ushukela.

"Uma kuhlolisiswa nge-lens yokugxila ekudleni, njengasekudla ngendlela engapheli, ukudla okungalungile, noma inkinga yokudla, imininingwane ingakhishwa kalula kumongo," kusho uLvova.

Uma ulwa nokudla okungaphazamiseki noma unomlando wokudla ngokweqile, kungakuhle ukuthi uhlale kude namalebula wokufunda.

Izwi lokugcina: Ukukhetha okungcono ngemfundo engcono

Ekugcineni, ukusebenza kwamalebula okunomsoco kwehlela emfundweni.

Omunye uthole ukuthi ulwazi lwabantu kanye nogqozi kuyizinto ezimbili ezibalulekile ekutheni amalebula okufunda okunomsoco empeleni akuthuthukisile yini ukudla kwabo. Lapho izifundo zazi ukuthi yini okufanele ziyibheke - futhi zinomdlandla wokwenza izinqumo ezinempilo - zazithatha izinqumo ezingcono ngokudla.

Eminye imiqondo ebalulekile okufanele uyikhumbule ukukusiza ukuthi usebenzise amalebula okunomsoco ekukhetheni okunempilo ifaka phakathi:

• Ukwazi ukuthi izidingo zakho zekhalori zingahluka kusukela kuzisekelo zama-calories angu-2 000 ngosuku ngalunye kumalebula
• ukubona ukuthi amanani wezakhi kumalebula afakwe kuhlu ngosayizi ngamunye wokuphakelwa - nokugcina ithrekhi yokuthi ungadliwa kangaki
• ukuqonda ukuthi amalebula awafaki kuhlu zonke izakhamzimba ezibalulekile empilweni enhle
• ukubheka amaphesenti enani lansuku zonke esikhundleni samagremu noma ama-milligram

Uma ungumfundi okhuthele welebula, qhubeka nomsebenzi omuhle. Ngemfundo encane mayelana nokuthi yini okufanele uyibheke, usendleleni yokwenza izinqumo zokudla okunempilo.

Ngakolunye uhlangothi, uma uthola amaqiniso wokudla okunempilo edida, mhlawumbe ukufunda okungaphezulu kancane kunganikeza ukuqonda okungcono! Futhi-ke, kulabo abathanda ukudla okunembile, indlela yokudla okuphelele ekudleni, amalebula amaqiniso wokudla okunempilo kungenzeka angabi lusizo nakancane.

Njengakwezinye izinhlobo zemininingwane eminingi, kukuwe ukuthi uthatha ini - noma ukushiya ngemuva - ebhokisini elimnyama nelimhlophe ohlangothini lokudla kwakho.

USarah Garone, NDTR, ungumbhali wezokudla, umbhali wezempilo ozimele, kanye ne-blogger yokudla. Uhlala nomyeni wakhe nezingane ezintathu eMesa, e-Arizona. Mthole wabelana ngolwazi lwezempilo nokudla okunomsoco futhi (ikakhulukazi) izindlela zokupheka ezinempilo ku- Incwadi Yothando Yokudla.