Ukulawula ubunzima bakho ngokutya okunempilo

Umxholo

• Iiprotheni (inyama kunye neembotyi)
• Ideri (ubisi kunye neemveliso zobisi)
• Iinkozo, ukutya okuziinkozo, kunye nefayibha
• Amafutha kunye namafutha
• Iziqhamo kunye nemifuno
• Iingcebiso ngokutya okusempilweni

Ukutya kunye neziselo ozikhethayo kubalulekile ukugcina ubunzima obunempilo. Eli nqaku libonelela ngengcebiso malunga nokwenza ukhetho olufanelekileyo lokutya ukulawula ubunzima bakho.

Ukutya okunezakha-mzimba, kufuneka ukhethe ukutya neziselo ezibonelela ngesondlo esifanelekileyo. Oku kugcina umzimba wakho usempilweni.

Yazi ukuba zingaphi iikhalori ezifunwa ngumzimba wakho yonke imihla. Ingcali yokutya inokukunceda ubone iimfuno zakho zekhalori ngokusekelwe kwi:

• Ubudala
• Ukwabelana ngesondo
• Ubungakanani
• Inqanaba lomsebenzi
• Iimeko zonyango

Yazi ukuba zingaphi ii-servings zobisi, iziqhamo kunye nemifuno, iiproteni, kunye neenkozo kunye nolunye isitatshi esidinga umzimba wakho yonke imihla.

Ukutya okunokulinganisela kubandakanya ukuphepha ukutya okuninzi kakhulu kwaye uqiniseke ukuba ufumana okwaneleyo kwabanye.

Gcina ukutya okusempilweni okufana nemveliso esandul 'ukuvunwa, iiprotein ezingacacanga, ubisi olunamafutha asezantsi kunye neenkozo ezipheleleyo. Nciphisa ukutya okune "calories ezingenanto." Oku kutya kuphantsi kwezakhamzimba ezisempilweni kwaye kuphezulu iswekile, amanqatha, kunye neekhalori, kwaye kubandakanya izinto ezinje ngeetshiphusi, iilekese, kunye nesoda rhoqo. kunye neentsimbi zepelepele kunye nehummus, iapile kunye neqhekeza lesonka samasi, okanye iyogathi eneziqhamo ezintsha.

Khetha ukutya okusempilweni okwahlukileyo kwiqela ngalinye lokutya. Yitya ukutya okuvela kwiqela ngalinye ngesidlo ngasinye. Nanini na xa uhlala phantsi esidlweni, iziqhamo kunye nemifuno kufuneka zithathe isiqingatha seplate yakho.

Iiprotheni (inyama kunye neembotyi)

Gwema ukhetho olukhethiweyo; kubhakwe, kubilisiwe, kubilisiwe, kufakwe isosi, okanye kufuthwe ii-calories ezincinci kwaye zinamafutha amaninzi.

Imithombo elungileyo yeprotheni ebusy ibandakanya inyama emhlophe iturkey kunye nenkuku kususwe ulusu. Inyama yeBuffalo lukhetho olucekeceke.

Yitya inyama echetyiweyo okanye inyama yehagu. Nciphisa nawaphi na amanqatha abonakalayo.

Yitya iintlanzi ezininzi, ngakumbi iintlanzi ezinamanqatha ezinje nge salmon kunye ne sardine, ubuncinci amaxesha ama-2 ngeveki. Nciphisa iintlobo eziphezulu kwi-mercury, njenge:

• Ukrebe
• Intlanzi yeswedi
• Intlanzi iTilefish
• Kumkani mackerel

Nciphisa kwakhona i-red snapper kunye ne-tuna kube kanye ngeveki okanye ngaphantsi.

Iiproteni ezisekwe kwizityalo ziyinxalenye yokutya okunokulinganisela kwaye zihlala ziyimithombo elungileyo yefayibha eyongezelelweyo. Imizekelo ngamandongomane kunye nembewu, isoya (kubandakanya i-edamame, tofu, kunye netempeh). Omnye umthombo olungileyo ziimbotyi kunye nemidumba, kubandakanya:

• Iimbotyi zePinto
• Iimbotyi ezimnyama
• Iimbotyi zezintso
• Iilentile
• Yahlula ii-ertyisi
• Iimbotyi zeGarbanzo

Amaqanda nawo angumthombo olungileyo weprotein. Kubantu abaninzi abasempilweni, kulungile ukuba batye amaqanda ama-1 ukuya kwezi-2 ngosuku. Isikhupha kulapho uninzi lweevithamini kunye neeminerali zikhona.

Ideri (ubisi kunye neemveliso zobisi)

Soloko ukhetha i-fat-free (skim) okanye i-fat-fat (1%) yeemveliso zobisi kwaye uzame ukusebenzisa iikomityi ezi-3 (0.72 litre) iyonke ngosuku. Lumka ubisi olunencasa olunokuthi lube neeswekile ezongeziweyo. I-yogurt ilungile xa ingenamafutha okanye ingenamafutha asezantsi. I-yogurt e-Plain ozivuselela iziqhamo zakho ezitsha okanye ezomileyo zibe ngcono kunee-yogurt ezinencasa yeziqhamo, ezinokuqulatha iswekile.

I-Cream cheese, ukhilimu, kunye nebhotela ziphezulu kumanqatha amaninzi kwaye kufuneka zisetyenziswe ngokumodareyitha.

Iinkozo, ukutya okuziinkozo, kunye nefayibha

Iimveliso zengqolowa zenziwe ngengqolowa, irayisi, i-oats, umgubo wengqolowa, irhasi, okanye ezinye iinkozo ezinje ngemazimba, ibulgur kunye neamaranth Ukutya okwenziwe ngeenkozo kubandakanya:

• Ipasta
• Oatmeal
• Isonka
• Isidlo sakusasa
• Iitortilla
• Ingcungcu

Zimbini iintlobo zeenkozo: iinkozo zizonke kunye neenkozo ezicokisekileyo. Khetha ikakhulu ukutya okuziinkozo okupheleleyo. Basempilweni kuwe kuba banayo yonke imbewu yeenkozo kwaye baneeprotheyini ezininzi kunye nefayibha kuneenkozo ezicoliweyo. Oku kubandakanya:

• Isonka kunye ne-pasta eyenziwe ngomgubo wengqolowa ogcweleyo
• IBulgur (ingqolowa eqhekekileyo), amaranth, kunye nezinye iinkozo
• Oatmeal
• Amaqhashu
• irayisi emdaka

Jonga uluhlu lwezithako uze uthenge isonka kunye neepasta ezidwelise "ingqolowa iphelele" okanye "iinkozo ezipheleleyo" njengesithako sokuqala.

Iinkozo ezicoliweyo ziyatshintshwa ukuze zihlale ixesha elide. Banobumba obuhle. Le nkqubo isusa ifayibha, iproteni, isinyithi, kunye neevithamini ezininzi ze-B. Oku kutya akupheleli ekubeni nexabiso lesondlo, bahlala bengazaliswa kangako ukuze uzive ulambile kwakhona kwakamsinya. Iinkozo ezicoliweyo zibandakanya umgubo omhlophe, irayisi emhlophe, okanye umgubo wengqolowa ongaxutyiwanga. Yitya ukutya okumbalwa okunenkozo ecoliweyo, efana nomgubo omhlophe kunye ne pasta.

Iimveliso ezine-bran eyongeziweyo, njenge-oat bran okanye i-bran cereal, ingumthombo olungileyo wefayibha. Khumbula nje, zisenokungabi ziinkozo ezizeleyo.

Amafutha kunye namafutha

I-monounsaturated okanye i-polyunsaturated fat. Olu lolona hlobo lwamafutha lusempilweni. Iioyile ezininzi ezisempilweni zivela kwizityalo, amandongomane, iminquma, okanye iintlanzi. Ziyilwelo kwiqondo lokushisa.

Ukhetho olusempilweni lubandakanya:

• ICanola
• Umbona
• Ikhonkco
• Umnquma
• Umtsalane
• Iimbotyi zesoya
• Ioyile zikajongilanga

Amafutha agcwalisiweyo. La ngamafutha atholakala ikakhulu kwiimveliso zezilwanyana ezifana nebhotolo kunye nesinqumelo. Zikwafumaneka nakwioyile yekhokhonathi. Amafutha azalisiweyo aqinile kubushushu begumbi. Kukulungele ukuzama nokunciphisa inani lamafutha apheleleyo kwisidlo sakho.

Unokunciphisa umda wokutya kwala mafutha ngokutya kuphela inani elincinci loku:

• Zonke iimveliso zobisi
• Ikrimu
• Ucwambu lomkhenkce
• Ibhotolo
• Ukutya okulula okufana neicookies, iikeyiki kunye neeqhekeza eziqulathe ezi zinto

Amafutha eTrans kunye namafutha e-hydrogenated. Olu hlobo lwamafutha luhlala lufumaneka kukutya okuthosiweyo kunye nokutya okucutshungulwayo okunje ngeedonathi, ii-cookies, iichips, kunye nee-crackers. Uninzi lweeargarines nazo zinazo. Ingcebiso kukunciphisa umda ekutyeni kwakho amanqatha othutho kangangoko kunokwenzeka.

Izinto onokuzenza ukunceda ukunciphisa umda wokutya kwakho amafutha angenampilo kunye ne-trans fats zibandakanya:

• Nciphisa ukutya okuthosiweyo. Ukutya okuthosiweyo kufunxa amafutha kwioyile zokupheka. Oku kwandisa ukutya kwakho amanqatha. Ukuba wenza i-fry, pheka ngeoyile ye-polyunsaturated. Zama ukutya ukutya endaweni encinci yeoyile endaweni yokuqhotsa okunamafutha.
• Bilisa, thambisa, ubhake, ubhake iintlanzi, inkukhu kunye nenyama engenamafutha.
• Funda iilebheli zokutya. Zama ukunqanda ukutya okune-fat-hydrogenated fats okanye i-trans fats. Nciphisa ukutya okunamafutha amaninzi.

Iziqhamo kunye nemifuno

Iziqhamo kunye nemifuno emininzi ineekhalori eziphantsi kwaye zipakishwe nefayibha, iivithamini, kunye neeminerali kunye namanzi. Ukutya ngokwaneleyo iziqhamo kunye nemifuno kunokukunceda ukulawula ubunzima bakho. Inokunciphisa umngcipheko womhlaza kunye nezinye izifo.

Ifayibha kunye namanzi kwiziqhamo kunye nemifuno kuyanceda ukukugcwalisa. Ukubandakanya iziqhamo kunye nemifuno ekutyeni okutya kunokuhlisa iikhalori kunye namafutha kwisidlo sakho ngaphandle kokukushiya ulambile.

Nciphisa iijusi zeziqhamo kwi-ounce enye (i-0.24 yeelitha) indebe okanye ngaphantsi ngemini. Zonke iziqhamo kunye nemifuno lukhetho olungcono kuneejusi kuba iijusi azinayo ifayibha yokukugcwalisa. Bahlala bongeza iswekile, ngokunjalo.

Yahlula isitya sakho sokutya. Gcwalisa isiqingatha seplate yakho ngeziqhamo kunye nemifuno. Gcwalisa esinye isiqingatha ngeenqolowa kunye nenyama.

Faka endaweni yesiqingatha setshizi kwii-omelets zakho ngesipinatshi, itswele, iitumato, okanye amakhowa. Guqula ii-ounces ezi-2 (ezingama-56) zeshizi kunye nee-ounces ezi-2 (56 gram) zenyama kwiisendwitshi zakho ngeletisi, iitumato, iikomkomere, okanye itswele.

Ungayinciphisa isabelo sakho serayisi okanye ipasta ngokugungxula ibrokholi, i-bell pepper, isikwashi esiphekiweyo okanye enye imifuno. Iivenkile ezininzi ngoku zithengisa icauliflower "ericed" kunye ne-broccoli enokusetyenziswa kunye okanye endaweni yerayisi ukwandisa ukutya okutyayo. Sebenzisa imifuno efriziwe xa ungenayo entsha. Abantu abatya ukutya okunesodiyamu ephantsi banokufuna ukunciphisa ukutya kwabo imifuno enkonkxiweyo.

Iingcebiso ngokutya okusempilweni

Nciphisa amashwamshwam angenazibonelelo zesondlo, ezinjengeekuki, iikeyiki, iichips, okanye iilekese.

Qinisekisa ukuba usela amanzi aneleyo, ubuncinci iikomityi ezisi-8 (iilitha ezi-2) ngosuku. Nciphisa iziselo ezineswekile ezinje ngesoda kunye neti ezimnandi.

Ngolwazi oluthe kratya ndwendwela ku-www.choosemyplate.gov.

Ukutyeba-ukulawula ubunzima bakho; Ukutyeba-ukulawula ubunzima bakho; Ukutya okusempilweni- ukulawula ubunzima bakho; Ukwehla kwesisindo - ukulawula ubunzima bakho

• Iiproteni
• myPlate
• Ukutya okusempilweni

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Isebe lezoLimo laseMelika kunye neSebe lezeMpilo laseMelika kunye neNkonzo zoLuntu. Izikhokelo zoKutya kwabaseMelika, i-2020-2025. Uhlobo lwe-9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Ukuhlaziywa ngoDisemba 2020. Ifikeleleke ngoSeptemba 29, 2020.

• Indlela yokwehlisa iCholesterol
• Isondlo
• Ulawulo lobunzima