Ukutya okulula kubantu abadala

Phantse kuye nabani na ozama ukubukela ubunzima bakhe, ukukhetha amashwamshwam asempilweni kunokuba ngumceli mngeni.

Nangona i-snacking ivelise "umfanekiso ombi," amashwamshwam angaba yinxalenye ebalulekileyo yokutya kwakho.

Banokubonelela ngamandla phakathi kwemini okanye xa usenza umthambo. Ukutya okutyayo okusempilweni phakathi kokutya nako kunokunciphisa indlala yakho kwaye kukugcine ekutyeni kakhulu ngexesha lokutya.

Kukho amashwamshwam amaninzi onokukhetha kuwo, kwaye ngokuqinisekileyo ayingawo onke amashwamshwam asempilweni okanye anokukunceda ukulawula ubunzima bakho. Zama ukunciphisa amashwamshwam angenampilo oweza nawo endlwini. Ukuba azifumaneki, kunokwenzeka ukuba wenze ukhetho olusempilweni.

Ukuba awuqinisekanga ukuba i-snack iphilile, funda ileyibhile yeeNutrition Facts, ebonelela ngolwazi malunga nobungakanani benkonzo, iikhalori, amanqatha, isodiyam kunye neswekile eyongeziweyo.

Nika ingqalelo ubungakanani benkonzo ecetyiswayo kwileyibhile. Kulula ukutya ngaphezulu kwesi sixa. Ungaze utye ngqo kwingxowa, kodwa yabela into efanelekileyo yokutya kwaye ubeke isitya kude ngaphambi kokuba uqale ukutya. Kuphephe ukutya okulula okudwelisa iswekile njengenye yezithako zokuqala. Amandongomane asisidlo esifanelekileyo, kodwa ubungakanani besabelo sincinci, ke ukuba utya ungxamile ngqo kwingxowa, kulula kakhulu ukuba utye iikhalori ezininzi.

Eminye imiba ocinga ngayo:

• Ubungakanani bokutya kufuneka kubonise ukulingana okuhle phakathi kweekhalori ezaneleyo ukwanelisa, kodwa kunjalo akuninzi kakhulu ukukhuthaza ukuzuza okungafunekiyo.
• Khetha ukutya okunamafutha asezantsi kunye neswekile eyongeziweyo kunye nefayibha ephezulu namanzi. Uya kudla iikhalori ezimbalwa kodwa uhlale ugcwele ixesha elide. Oku kuthetha ukuba i-apile kukutya okulula kunengxowa yeetshipsi.
• Injongo yeziqhamo, imifuno, ukutya okuziinkozo okugcweleyo, kunye nobisi olunamafutha asezantsi.
• Nciphisa ukutya neziselo ezineswekile eyongeziweyo.
• Isiqhamo esitsha lukhetho olusempilweni kunesiselo esineziqhamo. Ukutya kunye neziselo ezidwelisa iswekile okanye isiraphu yengqolowa njengesinye sezithako zokuqala azikho ukhetho lokutya okulula.
• Ukudibanisa iproteni kunye ne-carbohydrate kuya kunceda i-snack ikugcine uzele ixesha elide. Imizekelo ibandakanya ukuba ne-apile kunye netshizi, umtya opheleleyo wengqolowa kunye nebhotolo yamandongomane, iminqathe kunye nehummus, okanye iyogathi engenanto kunye neziqhamo ezitsha.

Iziqhamo kunye nemifuno lukhetho olufanelekileyo lokutya okulula. Zizele iivithamini kwaye zinamafutha amaninzi. Abanye abaqhekezi bengqolowa kunye neentshizi benza ukutya okulula.

Eminye imizekelo yamacandelo okutya okusempilweni yile:

• Iiapile (ezomisiweyo okanye ezinqunqiweyo), 1 okuphakathi okanye ¼ indebe (35 grams)
• Iibhanana, 1 phakathi
• IiRisins, ¼ indebe (35 gram)
• Iziqhamo zesikhumba (iziqhamo ezomisiweyo) ngaphandle kweswekile
• Iikherothi (iminqathe rhoqo isikwe ibe yimicu, okanye iminqathe yabantwana), ikomityi enye (130 gram)
• Thwebula ii-ertyisi (iipods ziyatyiwa), 1.5 iikomityi (350 gram)
• Amantongomane, 1 oz. (28 gram) (malunga nee-almond ezingama-23)
• Isiriyeli epheleleyo eyomileyo (ukuba iswekile ayidweliswanga njengesinye sezithako ezi-2 zokuqala), ¾ indebe (70 gram)
• Iipretzels, 1 oz. (Iigram ezingama-28)
• Ishizi yomtya, 1.5 oz. (42 gram)
• Amafutha asezantsi okanye iyogathi engagcini mafutha, i-8 oz. (224 gram)
• I-muffin yesiNgesi egcotyiweyo
• Iipopcorn zomoya ojikelezayo, iikomityi ezi-3 (33 amagremu)
• I-Cherry okanye iitumato zediliya, ikomityi ye-((i-120 gram)
• IHummus, ½ iikomityi (iigramu ezili-120)
• Imbewu yethanga kwigobolondo, ½ indebe (18 grams)

Beka izimuncumuncu kwizikhongozeli ezincinane zeplastikhi okanye kwiingxowa ukuze kube lula ukuziphatha epokothweni okanye ebhakeni. Ukubeka amashwamshwam kwizitya kukunceda utye isahlulo esilinganayo. Cwangcisa kwangaphambili kwaye uzise amashwamshwam akho emsebenzini.

Nciphisa ukutya okungenamsoco okufana neetshiphusi, iilekese, ikeyiki, amaqebengwana kunye ne ayisi khrim. Eyona ndlela yokuzikhusela ekutyeni ukutya okungenampilo okanye okunye ukutya okungenampilo kukungabinako oku kutya endlwini yakho.

Kulungile ukuba ube nokutya okungekho sempilweni kube kanye ngexeshana. Ungaze uvumele nakuphi na ukutya okulula okungenampilo okanye iilekese kunokubangela ukukroba oku kutya okanye ukuzonwabisa ngokugqithiseleyo. Isitshixo kukulinganisela kunye nokumodareyitha.

Ezinye iingcebiso:

• Faka isitya seelekese ngesitya sesithelo.
• Gcina ukutya okunjengeekuki, iichips, okanye iayisi khrimu apho kunzima ukuzibona okanye ukufikelela kuzo. Beka iayisi khrimu ngasemva kwesikhenkcezisi kunye neetshiphusi kwishelufu ephezulu. Hambisa ukutya okusempilweni uye ngaphambili, kwinqanaba lemehlo.
• Ukuba usapho lwakho lunamashwamshwam ngelixa ubukele umabonwakude, beka inxalenye yokutya kwisitya okanye kwisitya kumntu ngamnye. Kulula ukutya kakhulu ngqo kwiphakheji.

Ukuba unengxaki yokufumana amashwamshwam asempilweni ofuna ukuwatya, thetha nomntu obhalise ngokutya okanye umboneleli wezempilo yosapho lwakho ngezimvo eziza kusebenza kusapho lwakho.

Ukuthoba umzimba - amashwamshwam; Ukutya okusempilweni - ukutya okulula

IAmerican Academy yeZondlo kunye newebhusayithi yeDietetics. Ukutya okulula kubantu abadala nakwishumi elivisayo. www. Kufike ngoSeptemba 30, 2020.

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.

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