Ubungakanani besahlulo

Kunokuba nzima ukulinganisa yonke indawo yokutya okutyayo. Nangona kunjalo kukho iindlela ezithile ezilula zokwazi ukuba utya ubungakanani obufanelekileyo bokukhonza. Ukulandela ezi ngcebiso kunokukunceda ulawule ubukhulu besahlulo sokunciphisa umzimba.

Ubungakanani bokutya obucebiswayo sisixa sokutya ngasinye ekufanele ukuba ukutyile ngexesha lokutya okanye lokutya. Inxalenye sisixa sokutya okutyayo ngokwenene. Ukuba utya ngaphezulu okanye ngaphantsi kobungakanani bokutya obucetyiswayo, unokufumana ubuninzi okanye ubuncinci bezondlo ozifunayo.

Abantu abanesifo seswekile abasebenzisa uluhlu lokutshintshiselana ngokubala i-carb kufuneka bakhumbule ukuba "ukukhonza" kuluhlu lotshintshiselwano akusayi kuhlala kufana nobungakanani bokunceda.

Ukutya okufana nokutya okuziinkozo kunye nepasta, kunokuba luncedo ukusebenzisa iikomityi zokulinganisa ukulinganisa ukukhonza ngokuchanekileyo kwiintsuku ezimbalwa de ube uqhele ngakumbi ukuziqhelanisa nokubona isahlulo esifanelekileyo.

Sebenzisa isandla sakho kunye nezinye izinto zemihla ngemihla ukulinganisa ubungakanani besabelo:

• Inyama enye okanye inkuku yintende yesandla sakho okanye kumgangatho wamakhadi
• I-ounce enye (i-84 gram) yokuhambisa iintlanzi yincwadi yokukhangela
• Ikomityi enesiqingatha (iigram ezingama-40) yeayiskhrim ibhola yebhola yentenetya
• Ukuhanjiswa kwetsizi yidayisi ezimbini
• Ikomityi enesiqingatha (i-80 gram) yerayisi ephekiweyo, ipasta, okanye amashwamshwam afana neetshipsi okanye ii-pretzels zizandla ezijikeleziweyo, okanye ibhola yentenetya
• Enye yeepakake okanye iwaffle yicompact disc
• Iipuni ezimbini (i-36 gram) yebhotolo yamandongomane yibhola yeping-pong

Kuya kufuneka utye iziqhamo kunye nemifuno emihlanu yeziqhamo kunye nemifuno yonke imihla ukunceda ukunciphisa umngcipheko womhlaza kunye nezinye izifo. Iziqhamo kunye nemifuno zinamafutha asezantsi kwaye zinefayibha eninzi. Ziyakunceda zikugcwalise ukuze wanelise xa sele ugqibe ukutya. Zineekhalori, ke akufuneki utye inani elingenamda, ngakumbi xa kuziwa kwiziqhamo.

Indlela yokulinganisa ubungakanani obuchanekileyo bokutya iziqhamo kunye nemifuno:

• Ikomityi enye (90 grams) yeziqhamo okanye imifuno ekrwada ekroliweyo linqindi lomfazi okanye ibaseball
• Iapile enye ephakathi okanye iorenji yibhola yentenetya
• Ikomityi yekota enye (35 gram) yeziqhamo ezomisiweyo okanye amandongomane yibhola yegalufa okanye encinci
• Ikomityi enye (30 grams) yelettuce ngamagqabi amane (iRomeine lettuce)
• Enye iitapile ezibhakiweyo eziphakathi yimouse

Ukulawula ubungakanani besabelo sakho xa usitya ekhaya, zama ezi ngcebiso zilandelayo:

• Musa ukutya engxoweni. Unokuhendwa ukuba utye kakhulu. Sebenzisa ubungakanani bokusebenza kwiphakheji ukwahlula i-snack kwiingxowa ezincinci okanye izitya. Ungathenga iindawo ezisebenza kunye zokutya okuthandayo. Ukuba uthenga ngobuninzi, ungahlula-hlula amashwamshwam abe ngamaqhekeza asebenza kunye xa ufika ekhaya usiya evenkileni.
• Phaka ukutya kwiipleyiti ezincinci. Yitya kwisitya sesaladi endaweni yesitya sangokuhlwa. Qhubeka ukhonza izitya kwikhawuntara yekhitshi ke kuya kufuneka uvuke imizuzwana. Ukubeka ukutya kwakho kufikeleleke lula kwaye kungabonakali emehlweni kuya kwenza kube nzima kuwe kukutya kakhulu.
• Isiqingatha seplate yakho kufuneka sibe nemifuno eluhlaza. Yahlula esinye isiqingatha phakathi kweeprotheyini ezomileyo kunye neenkozo ezipheleleyo. Ukuzalisa isiqingatha seplate yakho ngemifuno eluhlaza phambi kokuba usebenze konke ukungena kwakho yenye yeendlela ezilula zolawulo lwesahlulo.
• Buyisela iintlobo zokutya ezinamafutha asezantsi. Endaweni yesonka samasi esipheleleyo esinamafutha, ukhilimu omuncu, kunye nobisi, thenga amanqatha asezantsi okanye skim endaweni yoko Sebenzisa isiqingatha semali oqhele ukuyisebenzisa ukugcina iikhalori ezingaphezulu. Unokuzama ukutshintsha isiqingatha setshizi esenziwe nge cream kunye ne hummus okanye udibanise ukhilimu omuncu nge yogurt ecacileyo ukwenza oku kube lula.
• Musa ukutya ngokungakhathali. Xa utyiwa phambi komabonwakude okanye xa usenza eminye imisebenzi, uya kuphazamiseka ngokwaneleyo ukuba ungatya kakhulu. Yitya etafileni. Gxila kukutya kwakho ukuze wazi xa sele utye ngokwaneleyo.
• I-snack phakathi kokutya xa ufuna. Ukuba ulambile phakathi kokutya, yitya isidlo esisempilweni, esinefayibha eninzi njengesiqwenga sesiqhamo, isaladi encinci, okanye isitya sesuphu esekwe kumhluzi. I-snack iya kukugcwalisa ukuze ungatyi kakhulu kwisidlo sakho esilandelayo. Amaqebengwana amashwamshwam adibanisa iiprotein kunye nee-carbohydrate ezinefayibha aya kukushiya wonelisekile Eminye imizekelo ine-apula ngentambo yesonka samasi, i-ingqolowa eqhekeza ibhotolo yamandongomane, okanye iminqathe yabantwana enehummus.

Ukulawula ubungakanani besabelo sakho xa usitya ngaphandle, zama ezi ngcebiso:

• Myalelo ubungakanani obuncinci. Endaweni yophakathi okanye enkulu, cela ubungakanani obuncinci. Ngokutya ihambhega encinci endaweni enkulu, uya konga malunga neekhalori ezili-150. I-odolo encinci yeefry iyakukugcina malunga neekhalori ezingama-300, kunye nesoda encinci iya kugcina iikhalori ezili-150. Musa ukuyenza ngobukhulu iodolo yakho.
• Oda "ubungakanani besidlo sasemini" bokutya, endaweni yesayizi yesidlo sangokuhlwa.
• Uku-odola izibheno endaweni yokungena.
• Yabelana ngesidlo sakho. Yahlula i-entree kunye nomhlobo, okanye usike ukutya kwakho kwisiqingatha xa ifika. Beka isiqingatha kwibhokisi oza kuhamba kuyo ngaphambi kokuba uqalise ukutya. Ungatya ukutya kwakho okuseleyo ngosuku olulandelayo.
• Gcwalisa ukutya okuncinci kweekhalori. Myalelo wesaladi encinci, indebe yeziqhamo, okanye indebe yesuphu esekwe kumhluzi ngaphambi kokungena kwakho. Izakukugcwalisa ukuze utye ukutya okuncinci.

Ukutyeba-ubungakanani besabelo; Ukutyeba kakhulu - ubungakanani besabelo; Ukuthoba umzimba - ubungakanani besabelo; Ukutya okunempilo - ubungakanani besabelo

I-Mozaffarian D. Isondlo kunye nezifo zentliziyo kunye neemetabolism. Ku: Zipes DP, Libby P, Bonow RO, Mann, DL, Tomaselli GF, Braunwald E, ii-eds. Isifo sentliziyo seBraunwald: Incwadi yesifundo seMpilo yeNtliziyo. Ngomhla we-11. IPhiladelphia, PA: Elsevier; I-2019: isahluko 49.

Iipaki EP, Shaikkhalil A, Sainath NN, Mitchell JA, Brownell JN, Stallings VA. Ukondla iintsana ezisempilweni, abantwana kunye nolutsha. Ku: Kliegman RM, St Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, ii-eds. Incwadi kaNelson yeNcwadi yePediatrics. Umhla wama-21. IPhiladelphia, PA: Elsevier; 2020: isahluko 56.

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.

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