Ingabe Kufanele Uzonde Ngempela Ekudleni Okucutshunguliwe?

-Delile

• Kuyini Ukudla Okusetshenzisiwe?
• Ubuhle Nobubi Bokucubungula
• Singakwenza Yini Ukudla Okugayiwe Kungcono?
• Izeluleko Eziwusizo (Ezinempilo) Zokuzigcina
• Buyekeza kwe-

Uma kukhulunywa ngama-buzzwords emhlabeni wokudla (lawo lawo ngempela thola abantu bakhulume: i-organic, i-vegan, i-carbs, amafutha, i-gluten), kuvame ukuba nokuningi endabeni kunokuthi "lokhu ukudla okunempilo kunakho konke" futhi "lokhu kubi; ungalokothi ukudle!" Cishe kuhlale kunendawo empunga efiphalisa umugqa phakathi kokunempilo nokungafanelekile. Mhlawumbe awukho umugqa ofiphele futhi ayikho indawo empunga uma kuziwa ekudleni okugayiwe. Akukho ukushoda kwezindaba ezijezisa ukudla okucutshungulwe ngezindlela zazo ezingezona ezemvelo, kepha kusho ukuthini inqubo ukudla, ncamashi? Futhi kubi kangakanani, ngempela? Siyaphenya.

Kuyini Ukudla Okusetshenzisiwe?

Yini afana ngayo ama-cheese puff nama-blueberries afriziwe? Ungase uthi "akukho lutho, siwula!" noma ucabange ukuthi lolu uhlobo lwemfumbe. Iqiniso ukuthi amajikijolo afriziwe, ama-neon-orange kanye namajikijolo afriziwe aphelele we-for-a-smoothie kokubili ukudla okusetshenzisiwe. I-Yep, uMnyango Wezolimo wase-US (i-USDA) uchaza ukudla okusetshenzisiwe njenganoma yini engeyona "impahla yokudla eluhlaza" noma yisiphi isithelo, imifino, okusanhlamvu noma inyama okushintshiwe nganoma iyiphi indlela-okubandakanya ama-blueberries aqandayo, ukusika, ukusika , nokupheka okulula nokulula. Vele, lokho kufaka phakathi lokho kushaywa kukashizi ne-ayisikhilimu (duh), kepha uwoyela womnqumo, amaqanda, ubhontshisi osemathinini, okusanhlamvu, ufulawa, nesipinashi esikhwameni nakho kuwela ngaphansi kwesambulela esigxekwe kakhulu.

Ngakho-ke ngenkathi womabili ama-chips amazambane nemifino esikiwe kusengaphambili kubhekwa njengokudla okucutshungulwayo, izingxenye zawo zokudla okunempilo ngokusobala zihluke kakhulu. Ukwenza izinto zicace kakhudlwana kumthengi (futhi ekugcineni sithole ukuthi iningi lemali yethu yokuthenga igrosa liyaphi), uJennifer Poti, Ph.D., uprofesa ongumsizi wocwaningo eNyuvesi yaseNorth Carolina e-Chapel Hill uhlukanise ukudla okugayiwe kube izigaba eziningana ezinamazinga ahlukahlukene okucubungula. Imiphumela, eyashicilelwa ku-IAmerican Journal of Clinical Nutrition, kukhombisile ukuthi lapho kuqhathaniswa okuqukethwe okunomsoco, "ukudla okusetshenzwe kakhulu bekuphakeme ngamafutha agcwele, ushukela, ne-sodium." Ukuchazwa kokudla okucutshunguliwe kanye nekhwalithi yokudla okunempilo akufanele kugcine lapho. "Ukudla okusetshenzisiwe yigama elibanzi kakhulu elisetshenziselwa ukubhekisa ezintweni ezifana nama-chips nesoda, kepha ukudla okwenziwe okuningi kungaphezulu nje kwama-chips nesoda," kusho uPoti.

Ngokubikezelwa, ucwaningo lwabeka lolo hlobo lokudla okungenamsoco okushintshwe ngamakhemikhali, kanye nokudla okufana nesinkwa esimhlophe namaswidi, ngaphansi kwesigaba sokudla okugaywe kakhulu. Lokhu kungukudla okwenziwe kabi ngabantu ababi abanikela ngenani langempela lokudla okunempilo, kanye nemiphumela emibi. Avame ukuba namakhalori amaningi, ushukela, kanye/noma nesodium. (Ukudla okusetshenzisiwe kungakubeka esimweni esingesihle futhi.)

Kuthiwani ngakho konke ukudla okuwela ndawana thile phakathi kwe-bagged kale (kusetshenzwe kancane) neTwinkies (kucutshungulwe kakhulu)? Ngezinhloso zocwaningo uPoti uchaze ukudla kwesithako esisodwa okushintshiwe, okufana nofulawa, njengokucutshungulwa okuyisisekelo, kanye nokudla okuyisithako esisodwa ngezithasiselo, njengezithelo ezisemathinini, njengoba kusetshenzwe ngokulingene.

Ubuhle Nobubi Bokucubungula

Uma kungazange kukuthuse ukuthi iyogathi yakho eyintandokazi noma imifino eqandisiwe ibithathwa njengecutshunguliwe, kuthiwani-ke uma besikutshela ukuthi kwesinye isikhathi ukucubungula kuyinketho ehlakaniphile, ephephile futhi enempilo? Manje?!

“Ukucutshungulwa kokudla kubalulekile ukuqinisekisa ukuthi sinokudla okuphephile, sikubekezelele ukuze sikwazi ukukuthola unyaka wonke kungakhathalekile ukuthi isizini iyini,” kusho uPoti.

Izinkomishi zezithelo, ngokwesibonelo, zifakwe uketshezi ukugcina ukusha kwazo - awukwazi ukubamba amapentshisi amasha, ingasaphathwa eyamawolintshi aseMandarin, esigabeni somkhiqizo ebusika. Lolu ketshezi lungamane lube amanzi kanye nesishukela semvelo, noma lungaqukatha isiraphu yommbila ephezulu ye-fructose-ehlukile ngenani lokudla okunempilo, yebo, kodwa zombili zisebenzisa inhloso yokuphepha.

Futhi kuyinqubo yokuwafaka emathinini, kwesinye isikhathi ngosawoti njengesilondolozi esivumela ubhontshisi obuluhlaza okheniwe (noma ummbila, ubhontshisi we-pinto, uphizi, izaqathe, uyiqambe igama) ukuhlala ithala lizinzile futhi kuphephile ukulidla. Yebo, le nqubo isho ukuthi ukudla okusemathinini kungaba ngaphezulu kwe-sodium (icala elikhulu lokuhlehla kokudla okugayiwe), kodwa kuwububi obudingekayo ukunikeza abathengi ukunethezeka nokuthengeka kwemifino engase ingatholakali ngenye indlela.

Ngoba ukudla okucutshungulwayo kwenza impilo ibe lula kakhulu akusho ukuthi kubenza bakhethe okungenampilo, kusho uBonnie Taub-Dix, RD, umbhali we Yifunde Ngaphambi Kokuba Uyidle, nomdali we-betterthandieting.com. "Kukhona okunye ukudla okucutshunguliwe ebesingeke sikudle ngenye indlela," esho. "Ubungeke ukhethe isiqu sikakolweni usidle. Uma ufuna isinkwa, udinga ukusicubungula." Ayikho into efana nesinkwa setafula, njalonjalo ngokukhetha okulungile unomusa isinkwa (okusanhlamvu okuphelele kanye nofulawa omncane, okucebile) kunokumelana nokugwema isinkwa ngokuphelele. (Eqinisweni, nazi izizathu eziyishumi okungafanele uzizwe unecala ngokudla isinkwa.)

Okunye ukudla okusetshenzisiwe, njengotamatisi, isibonelo, kungcono kakhulu kuwe ngemuva kushintshiwe. Utamatisi okheniwe, ohlutshiwe noma unamathisele utamatisi, ngokwesibonelo, uqukethe inani elikhulu lama-lycopene kunabalingani bawo abasha njengoba inqubo yokupheka inyusa izinga le-antioxidant elwa nomdlavuza. Futhi uwoyela otholakala kule mikhiqizo ukhulisa ukumuncwa komzimba we-carotenoid, kunezela iTaub-Dix. Okunye ukudla okwenziwe ngcono ngokucutshungulwa? I-yogurt. "Kunamasiko afakwa ku-yogurt ukusiza ukugcina i-calcium namaprotheni, nokukhulisa amasosha omzimba kanye nempilo yamathambo," usho njalo.

Ukwehla kokudla okwenziwe kusetshenzwe kukhulu kakhulu, njengakwisimo sezinto ezinjengokudla kwamakhaza kanye nemigoqo yegranola. Ukudla okuqandisiwe kanye nama-granola bar ngokuvamile kuziveza njengokukhetha okunempilo kokulawula ingxenye noma ukubalwa kwekhalori, kodwa uma unqwabelanisa isoso egcwele usawoti noma uphonsa ushukela omningi ngangokunokwenzeka, leyo enye indaba. "Eminye imigoqo yegranola inamaprotheni amaningi, kepha eminye imigoqo kamaskandi," kusho uTaub-Dix. Uma kunjalo, inkinga akuyona ingxenye yokucubungula; wukwengeza ingxenye yamaphawundi ayinkulungwane kashukela.

Singakwenza Yini Ukudla Okugayiwe Kungcono?

Yize kunedumela elibi, ukufunwa kwalokhu kudla okulungele ukudliwa akubonakali kuhamba phansi noma kunini. Ucwaningo lukaPoti lukhombisa ukuthi kusukela ngo-2000-2012 imikhuba yezitolo yaseMelika yokudla neziphuzo ezicutshungulwe kakhulu ayikaze yehle ngaphansi kwamaphesenti angama-44 esamba sokuthengwa kwesitolo. Ngakolunye uhlangothi, ukudla okungacutshungulwa nokwenziwe kancane akuzange kudlule ngaphezu kwamaphesenti ayi-14 ngaleso sikhathi esifanayo. Kulungile ukusho ukuthi ukuhlanza ukudla kwaseMelika kuzothatha isikhathi, ngakho-ke kukhona yini okungenziwa ukwenza ukudla okugayiwe kube ngcono okwamanje?

"Sekukonke lapho siqhathanisa okuqukethwe okunomsoco, ukudla okucutshungulwe kakhulu kwakunamafutha agcwele, ushukela, nesodium, kodwa lokho akudingekile ukuba kube njalo," kusho uPoti. "Akukhona ukuthi ukudla okucutshungulwa kakhulu kudinga ukungabi nempilo, yikho nje ukuthi lokho okuthengwayo akulona izinga eliphezulu lokudla okunempilo."

Ukunciphisa i-sodium kubonakala kuyindawo ehlakaniphile yokuqala, kanti i-CDC isanda kubika ukuthi phakathi kwabahlanganyeli abangaba ngu-15,000 abafundile, amaphesenti angama-89 abantu abadala (amaphesenti angama-90 ezingane) adlulise ukunconywa kwe-sodium-ngaphansi kuka-2,300 mg ngosuku. Akumangazi ukuthi Imihlahlandlela Yezokudla yaseMelika ka-2015-2020 ye-USDA nayo ibike ukuthi "iningi le-sodium edliwayo e-United States ivela kosawoti abafakwa ngesikhathi sokulungiswa kokudla nokulungiselela ukudla."

Yize kunezexwayiso zokuthi i-sodium inyusa umfutho wegazi, ngakho-ke, ingozi yomfutho wegazi ophezulu nezinye izimo ezihlobene nenhliziyo, ukusetshenziswa okuphelele kwabantu baseMelika kanye nokuhlungwa kwe-sodium akukashintshi kakhulu kule minyaka eyishumi edlule, ngokwe-CDC. Amacala aphezulu ahlanganisa isinkwa, inyama yokudla, i-pizza, izinkukhu, amasobho, ushizi, izitsha ze-pasta, nokudla okulula. (Kepha qaphela lokhu kudla okugcwele i-sodium njenge-soy sauce futhi.)

Izeluleko Eziwusizo (Ezinempilo) Zokuzigcina

Ngawo wonke amazinga ahlukahlukene okucubungula, wonke amalebuli amemeza athi "GMO-free" noma "awekho ama-preservatives afakiwe," okwenza isinqumo esifanele phakathi kwezinketho ezingapheli (usibonile isigaba se-yogurt kamuva nje?) Kungaba yinkohliso ukusho okuncane. "Kumayelana nokukhetha ukudla okulungisiwe okulungile, hhayi ukubesaba," kusho uTaub-Dix.

Nazi ezinye izinto okufanele uzikhumbule:

Funda ilebula

"Awudingi ukuphatha isitolo njengomtapo wolwazi," kusho uTaub-Dix. "Kodwa zinike isikhathi sokwenza uhlu lokudla okuphephile-okunempilo okuthandwa ngumndeni wakho nokusebenzela indlela yakho yokuphila." Into eyodwa okufanele uyiqaphele nokho: Uhlu lwezithako lungakhohlisa. Uhlu olude alusho ngempela ukuthi ukudla akunampilo (okungukuthi isinkwa sezinhlamvu eziningi esigcwele izinto ezifana nembewu yefilakisi, i-oats, iquinoa, nembewu yethanga). Ngenkathi uhlu olufushane lungakhombisi ngokuzenzakalela ukukhetha okungcono (isb. Izithelo zikashukela).

Cabanga ngaphakathi kwebhokisi

Ngokuvamile kukholakala ukuthi ukuthenga i-perimeter yesitolo segrosa kuzoholela ekudleni okunempilo ekalishini lakho lapho ufika ekuphumeni. Futhi nakuba cishe wonke amaqembu okudla amakhulu akha isisekelo sokudla okunempilo, okunomsoco (imifino, izithelo, ubisi, inyama, nenhlanzi) kubekwe emaphethelweni ezimakethe eziningi, kukhona ukudla okunomsoco phakathi nendawo. gcina ukuthi kungenzeka ulahlekile. Dlula u-ayisikhilimu esigabeni esiqandisiwe, bese ucosha isikhwama sikaphizi oluhlaza, bese weqa i-chip aisle ngokuphelele (kungani ama-chips ethatha yonke indawo, btw?!) ngokufuna ama-oats esikiwe ensimbi esikhundleni salokho.

Nakani ushukela

"Ushukela ungumpetha wokuzifihla," kusho uTaub-Dix. "Kufihlwe ekudleni ngaphansi kwamajusi ahlukene kamoba, i-dextrose, i-glucose, isiraphu yommbila ephezulu ye-fructose, i-agave." Ukubheka nje amagremu esewonke kashukela ngeke kwenze iqhinga futhi, njengoba imikhiqizo eminingi yobisi iqukethe ushukela wemvelo ngenxa ye-lactose. Nakuba ngokuvamile iqiniswe ngamavithamini abalulekile, okusanhlamvu kungase kube kanye nabenzi bokubi bakashukela. (PS Ingabe ushukela uwubangela umdlavuza ngempela?)

Usayizi wengxenye usabalulekile

Ngakho-ke uthole isikhwama sama-chips abhakiwe esingenalutho ngaphandle kwamazambane asikiwe amancane kanye nothuli oluncane lukasawoti wasolwandle. Uxolo ngokuba umphathi wezindaba ezimbi, kepha lokho akusho ukuthi ungashwabadela isaka lonke. "Ungacabangi nje ngoba awucutshungulwanga kakhulu, ukuthi awunawo amakhalori amaningi," kusho uTaub-Dix. Amakholori angama-calories noma ngabe acutshungulwa kanjani (noma cha).

Yenza izinguquko ezincane ekhaya

Ubhontshisi osemathinini une-fiber eningi, i-cholesterol ephansi, kulula ukuyigcina, futhi unempilo eshalofini ende. Ukucubungula akufanele kukugcine kude nalezi zinhlobo zezinto ezilula (oh hai, isilo semifino esisheshayo masonto onke), kepha kunesinyathelo esilula ongase usikhohlwe esenza ubhontshisi nokunye ukudla okusemathinini kube nempilo ngokushesha. Hlanza ngaphambi kokudla. Ngokusho kukaTaub-Dix, ngokuhlanza ukudla okusemathinini kabili (ususa leyo ketshezi lokunamathisela elinamathelayo), unganciphisa okuqukethwe kwe-sodium cishe ngamaphesenti angama-40.

Buyekeza kwe-