Ukutya okunyusa ukutya

Ukutya okunyusa ukutya kukondla ngaphandle kokongeza iikhalori ezongezelelekileyo kwiswekile kunye namanqatha. Xa kuthelekiswa nokutya okutya ukutya, olu khetho lusempilweni luphezulu kwizakhamzimba kwaye luthatha ixesha elide ukwetyisa, ukuze uhlale ugcwele ixesha elide.

Nakuphi na ukutya okusempilweni kubandakanya iziqhamo kunye nemifuno yonke imihla. Ukutya okukhula kwiifama, kwiigadi, okanye emithini kulayishwa izakhamzimba kunye nefayibha. Ziyakugcwalisa kwaye zikunike amandla azinzileyo.

Iindlela zokutya iziqhamo. Gcina isitya esineziqhamo esisekhitshini lakho ukuze ufumane ukutya okulula okukhawulezileyo. Ukuba ufutshane ngexesha, sebenzisa iziqhamo ezinqabileyo eziza ngaphambili. Jonga ukuba uqiniseke ukuba akukho shukela longezelelweyo. Uluhlu lwesithako kufuneka lubandakanye kuphela iziqhamo. Ezinye iingcebiso zokuhambisa zibandakanya:

• Amajikijolo ngaphezulu kweyogathi engenafat
• Isiqhamo se-smoothie kunye ne-yogurt ye-nonfat
• Isaladi yesitrasi kunye nama walnuts
• Isaladi yevatala kunye neviniga yebhalsam
• Iphayinaphu edibeneyo, iiperesi, okanye i-nectarines
• Ipeyintiwe amapere
• Isipinashi kunye nepereji yesaladi

Iindlela zokutya imifuno. Sika iiveggies eziluhlaza ezinje ngeminqathe okanye intsimbi yepelepele zibe zizinti ukuze ukwazi ukuzitya imini yonke. Ungazitya nakwisaladi. Njengesiqhamo, imifuno emininzi iza ngaphambi kokunqunyulwa kunye neqhwa. Kwakhona, jonga ileyibhile ukuqinisekisa ukuba uluhlu lwezithako lubandakanya imifuno kuphela. Zama ezi zimvo zokupheka zemifuno:

• I-broccoli ethosiweyo ngaphezulu kwerayisi emdaka
• Imifuno yeCollard kunye neqanda elibiweyo
• Beet ezigcadiweyo kunye fennel kunye orenji izilayi
• Isaladi yengqolowa kunye neetumato
• Iibhokhwe ze-veggie ezicoliweyo okanye imifuno eyosiweyo
• Ivenkile esithengiweyo isuphu yesodiyamu esezantsi kunye nemifuno efriziwe engumkhenkce
• Imifuno efriziweyo ivuselelwe kwi-pasta ebilayo ngexesha lokugqibela lokupheka

Iimbotyi zingumthombo omkhulu weprotheni kunye nefayibha. Ungasebenzisa iimbotyi ukunciphisa okanye ukubuyisela inyama kwiitya ezininzi.

Iindlela zokutya iimbotyi. Ukuba awunalo ixesha lokucwina kwangaphambili kwaye upheke iimbotyi ezomileyo, iimbotyi ezisemathinini ziya kongela ixesha. Qiniseka ukuba uthenga iimbotyi ezinetyuwa encinci (isodiyam). Ungawunciphisa umxholo we-sodium ngokucoca kunye nokucoca ubhontshisi obunciniweyo. Nazi ezinye zeendlela ezimnandi zokutya iimbotyi ezininzi:

• Chili yemifuno kunye neembotyi zezintso
• Amehlo amnyama eepea salsa
• I-Hummus eyenziwe ngeembotyi ze-garbanzo
• Isobhile seLentil kunye neminqathe kunye nesipinatshi
• Yahlula isobho sepea
• Irayisi emdaka kunye neembotyi zepinto
• Isaladi yeembotyi ezimhlophe enelamuni kunye neavokhado
• I-burger yemifuno

Ubuncinane isiqingatha seenkozo ozityayo kufuneka zibe ziinkozo ezipheleleyo. Zonke iinkozo zisenezona zinongo zininzi kunye nefayibha abaqale ngayo njengezityalo, kuba iinkozo ezipheleleyo ziqulathe ingqolowa iphela. Kungenxa yoko le nto isonka sengqolowa esigcweleyo sinemvakalo kwaye isonka esimhlophe sigudile.

Iindlela zokutya ukutya okuziinkozo. Xa ukhetha ukutya okwenziwe ngeenkozo ezipheleleyo, jonga uluhlu lwezithako, iinkozo ezipheleleyo kufuneka zidweliswe kuqala. Iindlela ezilungileyo zokufumana ezinye iinkozo zibandakanya:

• Ingqolowa iphela okanye i-multigrain toast ngeavokhado
• I-Oatmeal ngamaqunube
• Irayisi yasendle kunye nesaladi yamakhowa
• Irayisi emdaka ngemifuno eqhotsiweyo
• Ibhali yengqolowa kunye nesuphu yemifuno
• I-pizza yengqolowa epheleleyo kunye nemifuno eyosiweyo kunye nesosi ye-marinara
• I-Popcorn enetyuwa encinci okanye engafakwanga kunye nebhotolo

Ubisi olunamafutha asezantsi kunye nonfat, iyogathi, kunye necottage cheese yimithombo esempilweni yecalcium, ivithamin D kunye nepotassium. Ngokungafaniyo neziselo eziswiti kunye neekhalori ezingaphezulu, ubisi lukugcwalisa ngezondlo.

Iindlela zokufumana ubisi oluninzi. Yenza ubuchule xa usongeza ubisi kukutya kwakho:

• Yongeza ubisi kwi-fiber ephezulu yokutya
• Pheka i-oatmeal yakho ngobisi olunamanzi endaweni yamanzi
• Yitya iyogathi yodwa, kunye neziqhamo, okanye ugalelwe ubusi
• Sebenzisa isaladi yokunxiba esekwe yoghurt
• Buyisela iyogathi yamaGrike ukhilimu omuncu
• I-snack kwi-fat-fat or nonfat cheese stick
• Yandisa i-cottage cheese enamafutha amancinci kwiingqolowa zengqolowa kunye nephezulu ngeetamatato
• Yongeza i-spoonful ye-nonfat cottage cheese kumaqanda aqhekezayo

Yongeza isixa esilinganiselweyo soku kutya kukutya okutyayo.

Amantongomane. Ngexabiso elincinci, amandongomane angumthombo omkhulu wefayibha, iproteni kunye namafutha asempilweni. Kodwa amandongomane nawo aphezulu kwiikhalori, kwaye kulula ukuzitya kakhulu. Zitye kancinci. Inxalenye yamantongomane ngaphandle kwexesha, kunokuba uzitye ngqo kwisitya. Yongeza amandongomane kwiisaladi kunye nezitya eziphambili njengomthombo weprotheni.

Iioyile ezisempilweni. Ioyile enjengeoyile ye-olive, i-canola oyile, ioyile kajongilanga, ioyile yesaflower, kunye neargarine ethambileyo zezinto ezinokubuyisela endaweni yeoyile ephezulu kumanqatha aqinileyo, njengebhotolo kunye nokunciphisa. Iioyile ezininzi ezinamafutha aqinileyo zimbi esinqeni nakwintliziyo yakho.

Sebenzisa iioyile ezisempilweni endaweni yebhotolo ukupheka nakwisinxibo sesaladi ukongeza ubutyebi kwizidlo zakho. Njengamantongomane, iioyile ziphezulu kwiikhalori, ngenxa yoko zisempilweni ngexabiso elincinci.

Ukutya kwaselwandle. Ukutya kwaselwandle kuphezulu kwizakhamzimba kunye namanqatha asempilweni. Isebe lezoLimo laseMelika (USDA) licebisa ukutya okungenani i-ounce enye (226 gram) yokutya kwaselwandle veki nganye. Ukhetho olusempilweni lubandakanya isardadi, herring, tilapia, kunye ne-trout.

Inkukhu. Inkukhu isempilweni xa uyosa, uyibilise okanye uyose. Amabele enkukhu asezantsi kumanqatha nakwiikhalori kunamathanga enkukhu. Kulungile ukupheka inkukhu ngesikhumba sayo, enceda ukuyigcina ifumile. Susa ulusu ngaphambi kokutya ukugcina malunga neekhalori ezingama-50 kwaye phantse iigram ezingama-5 zamafutha.

Inkukhu ethosiweyo, amaphiko enkukhu, okanye inkuku ekhonzwe kwisosi ekrelekrele zimbalwa zeendlela ezininzi zokwenza ukuba inkukhu ibe sempilweni. Ungcono kakhulu ekuthinteleni olu khetho lweenkukhu.

Ukucheba inyama. Nokuba inyama ibhityile okanye ityebile kakhulu kuxhomekeke kwinxalenye yesilwanyana esivela kuso.

• Ukuhanjiswa kwehagu yengulube kune-3 gram yamafutha. Iimbambo zokugcina zineegram ezingama-26 zamafutha.
• I-sirloin steak ephezulu ine-7 gram yeoli. Ubambo lwenkulumbuso phantse lube ngama-23 eegram.
• Khangela inyama yomhlaba ebhalwe "97% to 99% lean."

Kusempilweni nokusebenzisa inyama engatyebanga njengokuhombisa endaweni yekhosi ephambili. Umzekelo, pheka inyama yenkomo ecekeceke, ukhuphe nayiphi na ioyile, kwaye uyongeze, kunye neekherothi ezinqunqiweyo kunye ne-zucchini, kwimbiza yesosi yetumato.

Ukutyeba-ukutya okunyusa ukutya; Ukutyeba kakhulu-ukutya okunyusa ukutya

I-Academy yeZondlo kunye newebhusayithi yeDietetics. Ukutya. www.eatright.org/food. Kufumaneka ngoDisemba 3, 2020.

I-Despres JP, i-Larose E, i-Poirier P. Ukutyeba kakhulu kunye nesifo se-cardiometabolic. 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 50.

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. Kufumaneka: Disemba 30, 2020.

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