Izindaba Ezimangazayo Mayelana Nokudla Kwakho Okunempilo Okulinganiselwe

-Delile

• Ukhathazekile ngekhofi nokukhethwa kokudla okuthile? Ungamangala ukuzwa ukuthi zingaki ukudla - kanye nekhofi - okulingana nokudla okunempilo okulinganiselayo.
• Nansi incazelo yangaphakathi ye-rap embi kanye nezinzuzo zezempilo zekhofi.
• Asikho isizathu sokuba nenkomo yenkomo! Eqinisweni, kunezinzuzo eziningi zokudla okunomsoco wenkomo kanye nendawo yakho ohlelweni lwakho lokudla okunempilo olulinganiselayo.
• Izinzuzo Zezempilo Zamazambane - namaCarbs Anempilo
• Ufunde okuningi mayelana nokupakishwa kwama-carbs aphezulu kumakhilogremu. Manje funda ngezinzuzo ezinhle kakhulu zezempilo zamazambane nama-carbs anempilo.
• Lahla izigubhu zenkukhu bese ususa amakhowe ohlwini lwezidlo futhi uthole izinzuzo zamakhowe nezitsha ezinempilo zenkukhu ekudleni kwakho.
• Izidlo Zenkukhu Ezinempilo
• Izinzuzo Zamakhowe
• Ukupheka Shrimp: Yiba Nenhliziyo Enhle
• Ukudla imfanzi kungaba yingxenye yenhliziyo yakho yokudla okunempilo - ngakho-ke engeza izimfanzi zokupheka emuva ohlwini lwakho lokwenza!
• Buyekeza kwe-

Ukhathazekile ngekhofi nokukhethwa kokudla okuthile? Ungamangala ukuzwa ukuthi zingaki ukudla - kanye nekhofi - okulingana nokudla okunempilo okulinganiselayo.

Yiziphi zalezi zimo ezizwakala zijwayelekile?

1. Njengoba u-oda i-cappuccino yakho yasekuseni, uyanqikaza umzuzwana nje, uzibuze ukuthi ngabe kufanele uphuze itiye eliluhlaza esikhundleni salokho, ngoba azikho izinzuzo zangempela zekhofi.
2. Kamuva kubha yesaladi, udlula ama-topcoli we-broccoli uvuna amakhowe futhi uzizwe unecala kancane ngokungathathi ukhetho olunothe kakhulu ngamavithamini kuhlelo lwakho lokudla okunempilo.
3. Ngesikhathi sokudla kwakusihlwa, uyazi ukuthi inkukhu kungaba inketho yamafutha aphansi, kepha ufisa i-steak, ngakho-ke uphonsa i-sirloin ku-grill bese ufungela ukwenza uhlelo lwakho lokudla okunempilo - kusasa.

Awu, qagelani? Uma kukhulunywa ngezingibe zokudla okulungile, awenzanga kabi kangako namhlanje. Ukudla okuningi—okuhlanganisa ikhofi, inyama yenkomo namakhowe—kusungule idumela elingafanele lokuba izinhlekelele eziphathelene nokudla (i-caffeine eningi noma amafutha) noma, endabeni yamakhowe, ama-nutrient wimps. Kodwa ucwaningo lwakamuva lufakazela ukuthi bona, kanye neminye imikhiqizo emithathu ehlanekezelwe, banokuningi abangakunikeza futhi bafanelwe indawo ohlelweni lwakho lokudla okunempilo okulinganiselayo.

Nansi incazelo yangaphakathi ye-rap embi kanye nezinzuzo zezempilo zekhofi.

I-Bad Rap: Ikhofi I-caffeine ayilungile kuwe ngoba ikwenza ukhathazeke futhi ujabule.

Iqiniso Elinempilo: Ikhofi Ngama-antioxidants amaningi nge-sip kunetiye eluhlaza noma emnyama, imug yakho yansuku zonke ye-java - ene-caffeine noma i-decaffeinated - ingavikela empeleni ezifweni ezihlobene nobudala ezifana ne-Parkinson's ne-Alzheimer's, ngokusho kocwaningo kwi-Journal of Agricultural Chemistry.

Ucwaningo olwengeziwe lubonisa ukuthi ezinye zezinzuzo zezempilo zekhofi zingabandakanya nokunciphisa ubungozi boku:

• Isifo senhliziyo
• umdlavuza webele
• isifuba somoya
• amatshe enyongo
• imigodi
• isifo sikashukela

Umbiko wakamuva kuphephabhuku i-Diabetes Care uthole ukuthi abesifazane abaphuza inkomishi yekhofi ngosuku banciphisa amathuba okuba nesifo sikashukela ngamaphesenti angu-13; ukuba nezinkomishi ezimbili kuya kwezintathu kwehlisa ubungozi ngamaphesenti angama-42. Vele uqiniseke ukuthi ulinganisela izengezo, ngoba ukulayisha inkomishi yakho ngoshukela, ama-syrups nokhilimu kungaphikisa izinzuzo zekhofi ezinempilo.

Asikho isizathu sokuba nenkomo yenkomo! Eqinisweni, kunezinzuzo eziningi zokudla okunomsoco wenkomo kanye nendawo yakho ohlelweni lwakho lokudla okunempilo olulinganiselayo.

I-Bad Rap: Inkabi Konke ukuluma kugcwele ugcwala lwamafutha agcwalisiwe emithanjeni - namathani ama-calories.

Iqiniso Elinempilo: Yenkomo Kuhle ukuthi abesifazane badle ama-ounce amane enkomo yenkomo ephilile ngesonto. (Ukuncishiswa okuncane okunamafutha kubhalwe ukuthi "loin" noma "round.") Kule minyaka eyishumi edlule, imboni yezinkomo yashintsha indlela izinkomo ezondliwa futhi zikhuliswe ngayo ukuze kwandiswe izinzuzo zokudla okunomsoco wenkomo ngokukhiqiza inyama enciphile. "Ukusikwa okuningi kwenkomo manje sekunamaphesenti angaba ngu-20 angaphansi kwamafutha futhi kunesilinganiso esinempilo samafutha" amahle "" nalawo "amabi kunakuqala," kuchaza uSue Moores, M.S., R.D., ongumxhumanisi wezokudla eSt. Paul, eMinn.

Ezinye izinzuzo zokudla okunomsoco wenkomo zifaka phakathi i-conjugated linoleic acid (CLA), amafutha anempilo anganciphisa amazinga e-LDL ("amabi") we-cholesterol, alawule isisindo futhi avimbele umdlavuza, abacwaningi bathi. Lokho kusho ukuthi ukugcwalisa ipuleti lemifino exutshwe nama-ounces angu-3 we-sirloin esikwe kancane noma ukuhlanganisa ingxenye efanayo ye-steak nobhatata ukuze uthole isidlo sakusihlwa kungase kube isinyathelo esiholela ekuvimbeleni izifo ohlelweni lwakho lokudla okunempilo okunokulinganisela.

Ukuhlinzekelwa okuncane akuhlinzeki kuphela ngamaphesenti angama-39 wevithamini B12 umzimba wakho oyidingayo nsuku zonke, kepha futhi iletha amaphesenti angama-36 e-zinc yakho yansuku zonke namaphesenti ayi-14 wensimbi yakho yansuku zonke - amaminerali amabili abesifazane abambalwa abathola ngokwanele futhi abadinga ukuqaphela mayelana nokubhekana nohlelo lokudla okunempilo.

Khetha inyama yenkomo "efunzwe utshani" noma nini lapho kunokwenzeka: iqukethe i-CLA ephindwe kabili kanye nama-omega-3 fatty acids anenhliziyo enempilo njengezinhlobo ezifunzwa okusanhlamvu, ngokocwaningo lwakamuva oluvela ku-University of Melbourne e-Australia. Ama-Omega-3 abalulekile ekukhuleni kobuchopho nokusebenza kwawo futhi kufanele abe yingxenye yawo wonke amaplani okudla okunempilo alinganiselayo. [Header = Izinzuzo zezempilo zamazambane: izindaba ezimnandi ngama-carbs anempilo namazambane.]

Izinzuzo Zezempilo Zamazambane - namaCarbs Anempilo

Ufunde okuningi mayelana nokupakishwa kwama-carbs aphezulu kumakhilogremu. Manje funda ngezinzuzo ezinhle kakhulu zezempilo zamazambane nama-carbs anempilo.

I-Bad Rap: Amazambane Lokhu kudla okune-carb ephezulu kunqwabelana ngamakhilogremu.

Iqiniso Elinempilo: Amazambane Amazambane abhaki aphakathi nendawo anama-khalori ayi-160 nje kanye no-4 gram we-fiber. Futhi, amazambane abalwa phezulu kunawo wonke enkombeni yokusutha eyenziwe ngabaphenyi e-The University of Sydney e-Australia, eshaya okunye ukudla okungama-37, kufaka phakathi irayisi elinsundu, isinkwa sikakolweni wonke kanye ne-pasta ekolweni, izinto ezivame ukufakwa kalula ezinhlelweni zokudla okunempilo .

Ama-dieters aphansi e-carb avame ukugwema amazambane ngoba aphakeme esikalini esibizwa ngokuthi i-glycemic index (GI), isilinganiso sokuthi bakhuphula masinyane kangakanani amazinga kashukela egazini. Abanye ochwepheshe bathi ukudla okune-GI ephezulu kubangela indlala futhi kuholele ekukhiqizeni ngokweqile kwe-insulin, okungase kubangele umzimba ukuthi ugcine amafutha amaningi, okungakhiqizi uhlelo lokudla okunempilo.

Kodwa lo mbono uyimpikiswano. "Futhi, noma ngabe ikuphi, i-GI iyisici kuphela uma ubunamazambane asobhakwe angenalutho futhi akukho okunye okunye. Uma usuyifaka phezulu ngokuthile - ubhontshisi we-salsa noma imifino eshisiwe, isibonelo - noma uyidle nokunye ukudla njengengxenye ukudla, umzimba wakho uthatha isikhathi eside ukukugaya futhi akubangeli ukuphakama okumangazayo emazingeni kashukela egazini, "kusho uMoores.

Nakuba ucwaningo lwakamuva lwe-Harvard luthole ukwenyuka okuncane kohlobo lwesifo sikashukela sohlobo lwe-II kubantu abavame ukudla amazambane nama-french, ingozi yayiphezulu kakhulu kwabesifazane abakhuluphele abawadla esikhundleni sokusanhlamvu.[isihloko = Izinzuzo zamakhowe nezitsha zenkukhu ezinempilo ekudleni kwakho. uhlelo lokudla okunempilo.]

Lahla izigubhu zenkukhu bese ususa amakhowe ohlwini lwezidlo futhi uthole izinzuzo zamakhowe nezitsha ezinempilo zenkukhu ekudleni kwakho.

Izidlo Zenkukhu Ezinempilo

I-Bad Rap: Izinkukhu, Inyama Emnyama Leso sigubhu singamanzi futhi sinambitheke kakhulu kunesifuba, kepha wonke lawo mafutha enza kube i-no-no yokudla.

Iqiniso Elinempilo: Izinkukhu, Inyama Emnyama Ihansi elilodwa nge-ounce, izinkukhu ezimnyama ziqukethe amafutha aphindwe kathathu kunenyama emhlophe, kodwa lawo magremu engeziwe awanawo unsaturated. Ngamafutha agcwele akhathazayo ekudleni okunempilo.

Ngaphezu kwalokho, i-3-ounce ekhonza inyama yethanga inikeza:

• cishe amaphesenti angama-25 ensimbi ngaphezulu
• kabili i-riboflavin
• izikhathi ezingaphezu kwezimbili i-zinc

kunengxenye efanayo yenyama yebele, imisoco ebaluleke kakhulu ekudleni okunempilo okunempilo, futhi inikela ngama-kilojoule angama-38 nje ngaphezulu.

Ithiphu yokondleka kwebhonasi: Kungakhathaliseki ukuthi inkukhu ikhethani, ungasidli isikhumba njengoba sengeza ama-calories angu-61 namagremu angu-8 wamafutha (ikakhulukazi agcwele). Yiyeke ngenkathi upheka, noma kunjalo; Ucwaningo lukhombisa ukupheka izinkukhu ezinesikhumba akuguquli amafutha enyama-okulungele ukudla okunempilo--kodwa kubangela inyoni emnandi kakhulu.

Izinzuzo Zamakhowe

I-Bad Rap: Amakhowe Lezi fungi zintula amavithamini futhi zisesigabeni esifanayo "somgodi omnyama onomsoco" ne ulethisi weqhwa.

Iqiniso Elinempilo: Amakhowe Amakhowe anamandla amakhulu okulwa nezifo, ngokusho kocwaningo lwakamuva olusuka ePenn State University - okukhuthaza kakhulu ezinye izakhamzimba nengxenye enhle yokudla okunempilo okunempilo.

Izinkinobho ezimhlophe, i-crimini, i-shiitake, i-maitake nama-king oyster amakhowe konke kuqukethe into esiza ukukhuthaza amangqamuzana amhlophe egazi ukukhulisa ukukhiqizwa kwamakhemikhali abalulekile abulala umdlavuza, kusho abacwaningi.

Ucwaningo luphinde lwabonisa ukuthi amakhowe anikela ngezinhlobonhlobo zezakhamzimba ekudleni kwethu okunempilo; ama-ounces amathathu nje (cishe amakhowe amahlanu amakhulu) ahlinzeka ngaphezu kwamaphesenti ayishumi kokudla okunconywayo nsuku zonke kwe-riboflavin, i-niacin, i-vitamin B5, ithusi ne-potassium - konke lokhu kungaphansi kwama-calories angama-30 kuphela. ingxenye ebalulekile yokudla okunempilo kwenhliziyo yakho - ngempela.]

Ukupheka Shrimp: Yiba Nenhliziyo Enhle

Ukudla imfanzi kungaba yingxenye yenhliziyo yakho yokudla okunempilo - ngakho-ke engeza izimfanzi zokupheka emuva ohlwini lwakho lokwenza!

I-Rap Ebi: Shrimp Babhukuda nge-cholesterol evala umthambo, okukubeka engcupheni yesifo senhliziyo.

Iqiniso Elinempilo: Shrimp Imfene ingaba yingxenye yenhliziyo yakho yokudla okunempilo - ngempela! Ziqukethe ngaphansi kuka-1 gram wamafutha agcwele nge-3-ounce eyodwa ekhonzayo (cishe ama-shrimp ayi-15). "Amafutha agcwele, hhayi i-cholesterol edliwayo, okuyiyona nto ebangela ukwanda kwamazinga e-lipid egazi," kuchaza umeluleki wezokudla uSue Moores. Kodwa lokho izimfanzi ezinakho kungase kubaluleke nakakhulu kunalokho ezingenakho. Kungokunye kokudla okumbalwa ngokwemvelo okunothe ku-vitamin D futhi kuqukethe izakhi eziningi zokwakha amathambo kunengilazi yobisi engama-8-ounce, cishe ingxenye eyodwa kwezintathu yedosi enconywayo yansuku zonke yokudla okunempilo okunempilo.

Amaphesenti angu-36 aphelele ethu awalitholi ivithamini D esiyidingayo, okubeka engcupheni yokuthi:

• ukucindezeleka
• umfutho wegazi ophezulu
• ukukhumuzeka kwamathambo
• izifo ze-autoimmune

Noma ikuphi ukudla okunikeza uvithamini D omningi kangaka kufanele kube yingxenye ezenzakalelayo yokudla okunempilo.

Uma izihloko zezindaba zakamuva ukhathazekile ngamazinga e-mercury ezinhlanzini, phumula - imfanzi isohlwini lwezilwandle zasolwandle ezise-U.S. Lokhu kusho ukuthi ungathola ama-ounce ama-3-ounce servings ngesonto ngaphandle kokukhathazeka ngengozi engaba khona ye-mercury ohlelweni lwakho lwezinzwa - noma enganeni yakho engakazalwa.

Buyekeza kwe-