Indlela Efakazelwe Ngokwesayensi Yokuqala Ukuhalela Ukudla Okunempilo

-Delile

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Bekungeke yini kube kuhle ukube bekukhona indlela elula, kepha efakazelwe ngokwesayensi, yokushintsha izifiso zakho kusuka ekudleni okungenamsoco okungenamsoco kuye kokudla okunempilo, okulungele wena? Cabanga nje ukuthi bekungaba lula kangakanani ukudla ukudla okunempilo futhi uzizwe ungcono uma ufisa ukudla okunamaprotheni, izithelo, nemifino esikhundleni samachips amazambane, i-pizza namakhekhe. Ungahle ube senhlanhleni!

Mhlawumbe uqaphele ukuthi lapho udla ukudla okungenamsoco ngokwengeziwe, kulapho ukulangazelela kakhulu. Uma une-donut noma isinamoni roll yokudla kwasekuseni, ekuseni kakhulu uvame ukunxanela okunye okumnandi. Kubonakala sengathi imfucumfucu esiyidla kakhulu-egcwele ushukela noma egcwele usawoti-kulapho siyifuna khona. Isayensi manje ikhombisa ukuthi okuphambene nakho kungaba yiqiniso.

Ukudla ukudla okunempilo isikhathi esinqunyiwe empeleni kukhonjisiwe ukukwenza ufise ukudla okunempilo. Ngabe into ebonakala ilula kangako ingasebenza? Ngokwesifundo esenziwe e-Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University and Massachusetts General Hospital, abantu abalandela uhlelo lokudla okunempilo empeleni baqala bakhetha ukudla okunempilo. Ukuskena kobuchopho kwenziwa kubabambiqhaza bocwaningo ngaphambi kokuqala futhi emuva kwezinyanga eziyi-6. Abahlanganyeli ababekwe ohlelweni lokudla okunempilo babonisa ukuncipha kokusebenza esikhungweni semivuzo sobuchopho lapho kukhonjiswa izithombe zokudla okungenamsoco njengamadonathi nokwandiswa kokusebenza lapho kukhonjiswa ukudla okunempilo njengenkukhu eyosiwe. Ababambiqhaza abangekho kumthetho olandelwayo wokudla okunempilo baqhubeke nokulangazelela ukudla okungenamsoco okufanayo kungabikho shintsho kuzikeni zabo.

USusan Roberts, usosayensi omkhulu e-USDA Nutrition Center eTufts uthe, "Asiqali impilo ngokuthanda amafriji aseFrance nokuzonda, isibonelo, ipasta kakolweni ephelele." Uqhubeka athi, "Lesi simo senzeka ngokuhamba kwesikhathi siphendula ukudla-kaninginingi-okukhona lapho endaweni enobuthi yokudla." Isifundo sisisiza siqonde kangcono ukuthi singaziguqula kanjani izifiso zethu. SINGAKWAZI isimo sethu, kanye nobuchopho bethu, ukuze sijabulele izinketho ezinempilo.

Ngakho-ke yini esingayenza ukuqala ukushintsha izifiso zethu zibe ngcono? Qala ngokwenza izinguquko ezincane, ezinempilo njengokungeza izithelo nemifino ngaphezulu ekudleni kwakho. Awuqinisekile ukuthi ungaqala kuphi? Zama lezi zeluleko ezi-5 ezilula:

1. Thola izindlela zokudala zokufaka imifino eningi ekudleni kwakho ngokuyingeza kuma-omelets noma ama-frittatas, ama-smoothies, nezitshulu. Isibonelo, engeza i-kale noma isipinashi kuresiphi yakho oyithandayo yesobho noma engeza imifino enamaqabunga kunoma iyiphi i-berry smoothie emnyama njengeblackberry noma i-blueberry ukuthola umfutho ocebile kakhulu womsoco.
2. Sebenzisa ubhatata ohlanzekile, izaqathe noma i-butternut squash ku-sauce yakho ye-pasta eyenziwe ekhaya.
3. Sebenzisa ithanga elihlanjululwe noma i-zucchini e-shredded kuma-recipe wakho we-muffin noma we-pancake.
4. Engeza ukwatapheya ku-smoothie yakho yasekuseni ukuze uthole ukuvumelana okucebile nokunokhilimu.
5. Faka i-zucchini, amakhowe noma isitshalo seqanda esikhishwe ku-turkey noma kuma-meatballs we-veggie

Qala ngalokhu okushintshiwe okuncane futhi kwazi bani, kungekudala ungahle ufise isaladi elikhulu eligcwele imifino phezu kwalawo mafriji aseFrance!

Ingabe ufuna izindlela zokupheka ezinempilo ezinokudla okuningi okuzokusiza ulahlekelwe isisindo? Umumo Magazine sika I-Junk Food Funk: I-3, 5, ne-7-day Junk Food Detox yokwehlisa isisindo nempilo engcono ikunikeza amathuluzi owadingayo ukuze uqede izifiso zakho zokudla okungenamsoco futhi ulawule indlela odla ngayo, unomphela. Zama izindlela zokupheka ezingama-30 ezihlanzekile nezinempilo ezingakusiza ubukeke futhi uzizwe ungcono kunanini ngaphambili. Thenga ikhophi yakho namuhla!

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