Ukuthenga ukutya okunempilo

Inyathelo eliphambili lokunciphisa ubunzima, ukugcina ubunzima, kunye nokuhlala usempilweni kukufunda ukuthenga ukutya okufanelekileyo kwivenkile. Oku kuyakuqinisekisa ukuba unokhetho olusempilweni ekhaya. Kulumkele ukuzisa iichips okanye iicookies rhoqo ekhayeni. Endaweni yokuba uphume uye kuthenga unyango olungenampilo kukunika ixesha elingakumbi lokuthatha isigqibo malunga nokutya oko kutya. Kulungile ukubandakanya oku kutya ekutyeni kwakho, kodwa awufuni ukukutya kungenangqondo.

Ukuba uthenga izixa ezikhulu okanye iiphakheji zokutya okulula, zahlule zibe ziisayizi ezincinci uze ugcine izinto ongazukuzisebenzisa kwangoko.

IPROTINI

Xa uthenga iiprotein, khetha:

• I-turkey yomhlaba eyondeleyo okanye inkukhu kunye ne-turkey engenasikhumba okanye amabele enkukhu.
• Inyama engacacanga, efana nenyathi (inyathi) kunye nokusika inyama yengulube kunye nenyama yenkomo (enje ngeenxa zonke, isirloin ephezulu, kunye nethenda). Khangela inyama yomhlaba ubuncinane engama-97%.
• Iintlanzi, ezinje nge salmon, whitefish, sardines, herring, tilapia kunye ne cod.
• Iimveliso zobisi ezinamafutha asezantsi okanye ezingafakwanga.
• Amaqanda.
• Iimbotyi, ezinjengeembotyi zepinto, iimbotyi ezimnyama, iimbotyi zezintso, iilentile kunye neembotyi zegalbanzo. Iimbotyi ezinamathanga zilungile kodwa ukuba unexesha lokuzilungiselela ekuqaleni, iimbotyi ezomileyo zitshiphu kakhulu. Khangela iimpahla ezinamathanga asezantsi.
• Iiproteni zeSoy, ezinje nge tofu okanye itempeh.

IZIQHAMO NEMITHAMBO EMIFUTSHANE

Thenga intyatyambo yeziqhamo nemifuno. Ziya kukugcwalisa zikunike iivithamini, iiminerali, kunye nezinye izondlo ezifunwa ngumzimba wakho. Ezinye iingcebiso zokuthenga:

• Iapile elinye eliphakathi linama-calories ayi-72 kuphela.
• 1 indebe (130 gram) iminqathe ineekhalori ezingama-45 kuphela.
• 1 indebe (i-160 gram) yokusika i-cantaloupe melon ineekhalori ezingama-55 kuphela.
• Kwiziqhamo ezinamathanga, khetha ezo zipakishwe emanzini okanye kwijusi, hayi isiraphu, kwaye awunaswekile.

Iziqhamo eziqholiweyo kunye nemifuno kunokuba lukhetho olufanelekileyo okoko kungabikho iswekile okanye ityuwa. Ezinye izibonelelo zeziqhamo ezinqabileyo kunye nemifuno zibandakanya:

• Unokuba nesondlo okanye ngamanye amaxesha ube nesondlo kunokutsha nje ukuba azinazo iisosi ezongeziweyo.
• Awuyi kuhamba kakubi ngokukhawuleza.
• Kulula ukuyilungisa. Iingxowa zemifuno efriziwe efuthayo kwimicrowave inokulunga phantsi kwemizuzu emi-5.

IZINKWA NEENKOZO

Khetha isonka esisempilweni, iisiriyeli kunye nepasta, ezinje:

• Isonka esipheleleyo seqebengwana kunye nemiqulu (funda ilebheli yokuqinisekisa ukuba isithako sokuqala yingqolowa / ingqolowa iphelele.)
• Yonke i-bran, i-100% ye-bran, kunye nengqolowa egalelwe ingqolowa (jonga ukutya okuziinkozo ubuncinci i-4 gram yefayibha ngokusebenza.)
• Ingqolowa epheleleyo okanye enye ipasta yengqolowa epheleleyo.
• Ezinye iinkozo ezifana namazimba, iquinoa, i-amaranth kunye ne-bulgur.
• I-oats esongiweyo (hayi i-oatmeal yangoko).

Nciphisa ingqolowa esulungekisiweyo okanye iimveliso "zomgubo omhlophe". Banamathuba amaninzi okuba:

• Yiba neswekile eninzi kunye namafutha, adibanisa iikhalori.
• Yiba nezantsi kwifayibha kunye neprotheni.
• Ukungabikho kwamavithamini, amaminerali kunye nezinye izondlo ezibalulekileyo.

Ngaphambi kokuba uthenge ukutya kwiveki, cinga ngeshedyuli yakho:

• Uza kutya nini kwaye phi kule veki izayo?
• Kuza kufuneka upheke ixesha elingakanani?

Emva koko, cwangcisa ukutya kwakho ngaphambi kokuba uthenge. Oku kuqinisekisa ukuba unayo into oyifunayo ukuze wenze ukhetho olusempilweni iveki yonke.

Yenza uluhlu lokuthenga. Ukuba noluhlu kunciphisa ukuthenga okungxamisekileyo kwaye kuqinisekisa ukuba uza kuthenga zonke izithako ozifunayo.

Zama ukungayi kuthenga ukutya xa ulambile. Uya kwenza ukhetho olungcono ukuba uyokuthenga emva kokuba utye ukutya okunempilo okanye ukutya okulula.

Cinga ngokuthenga ecaleni kweendlela ezisevenkileni. Kulapho uzakufumana imveliso (entsha kunye neqabile), inyama, kunye nobisi. Iindlela zangaphakathi ngokubanzi zinokutya okungenazondlo.

Funda indlela yokufunda iileyibhile zeNutrition Facts kwiiphakheji zokutya. Yazi ukuba yintoni ubukhulu bokukhonza kunye nenani leekhalori, amafutha, iprotheni kunye ne-carbohydrate ngokukhonza. Ukuba ibhegi inee-servings ezi-2 kwaye uyitya yonke ibhegi, kuya kufuneka uphindaphinde inani leekhalori, amanqatha, iprotein, kunye ne-carbohydrate ngo-2. Umzekelo, ukuba unesifo seswekile, kufuneka uqaphele iigrama zecarbohydrate ekutyeni. Abantu abasentliziyweni yokutya ngendlela efanelekileyo kuya kufuneka banike ingqalelo inani le-sodium kunye ne-saturated fat. Iilebhile zezondlo ngoku zibandakanya isixa seswekile esongeziweyo. Sebenzisa olu lwazi ukwenza ukhetho olusempilweni. Amagama amabini kwiileyibhile zokutya ezinokulahlekisa "zezendalo" kunye "nezinyulu." Akukho mgangatho ofanayo wokusebenzisa la magama ukuchaza ukutya.

Amagama amabini kwiileyibhile zokutya ezinokulahlekisa "zezendalo" kunye "nezinyulu."

Ezinye iingcebiso zokufunda iilebheli kunye nokuthenga ukutya okusempilweni zezi:

• Khetha ityhuna kunye nezinye iintlanzi ezisemathinini ezipakishwe emanzini, hayi ioyile.
• Jonga ileyibhile yamagama "hydrogenated" okanye "ngokuyinxenye hydrogenated" kuluhlu lwezithako. Ezi ngamafutha angenampilo. Ukusondela ekuqaleni koluhlu kula magama, kokukhona ukutya kuqulethe. Ileyibhile iya kunika umxholo opheleleyo we-trans, kwaye ufuna ukuba oku kungabi zero. Nokuba ukutya kudweliswe njenge-zero gram zamafutha e-trans kunokuba nomkhondo ke kuya kufuneka uqiniseke ukuba ujonge uluhlu lwezithako.
• Funda ngononophelo ilebheli yalo naluphi na uhlobo lokutya olubanga ukuba luyimveliso yokunciphisa umzimba. Nangona la magama esetyenzisiwe, ukutya kunokuba kungabi lukhetho olusempilweni kuwe.
• Yazi ukuba kuthetha ntoni "lite" kunye "nokukhanya". Igama "lite" linokuthetha iikhalori ezimbalwa, kodwa ngamanye amaxesha azininzi kangako. Akukho mgangatho ubekiweyo welo gama. Ukuba imveliso ithi "ukukhanya," kufuneka ibene-1/3 yeekhalori ezimbalwa kunokutya okuqhelekileyo, kodwa isenokungabi likhalori isezantsi okanye ukhetho olusempilweni.

Ukutyeba kakhulu - iivenkile zokuthenga; Ukutyeba kakhulu - ivenkile yokuthenga; Ukwehla kobunzima - Ivenkile yokuthenga; Ukutya okusempilweni- Ivenkile yokuthenga

• Isikhokelo selebheli yokutya yesonka sengqolowa
• Ukutya okusempilweni

UGonzalez-Campoy JM, uSt. Jeor ST, uCastorino K, et al. Izikhokelo zokuziqhelanisa neklinikhi yokutya okusempilweni kuthintelo kunye nonyango lwezifo ze-metabolic kunye ne-endocrine kubantu abadala: ezixhaswe nguMbutho waseMelika we-Clinical Endocrinologists / yiAmerican College of Endocrinology kunye ne-Obesity Society. Ukuziqhelanisa ne-Endocr. Ngo-2013; 19 (iSuppl 3): 1-82. IINKCUKACHA: 24129260 pubmed.ncbi.nlm.nih.gov/24129260/.

IHensrud DD, Heimburger DC. Ujongano lwesondlo kwimpilo nakwizifo. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 202.

I-United States yoLawulo lwezoKutya kunye noLawulo lweziyobisi (FDA). Ilebheli yokutya kunye nesondlo. www.fda.gov/food/food-labeling- Nutrition. Ukuhlaziywa kweSeptemba 18, 2020. Ifikeleleke ngoSeptemba 30, 2020.

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. Kufikeleleke ngoDisemba 30, 2020.

• Isondlo