Ukutya okutya ukutya

Ukutya okutya ukutya kusebenza ngokuchasene nawe ukuba ubukele ubunzima bakho. Oku kutya kunokuba kunencasa, kodwa kunesondlo esincinci kunye neekhalori ezininzi. Uninzi lwezi zinto zokutya zikushiya ulambile ngenxa yokuba ziphantsi kwifayibha okanye kwiproteni. Ngokubanzi, ukutya okutya ukutya kufuneka kube yinxalenye encinci yokutya kwakho ngokubanzi.

Ukutya okunamafutha aphezulu. Uninzi lokutya okunamafutha aphezulu kuneekhalori ezininzi kodwa ukutya okunesondlo okuncinci. Uninzi lwezi zokutya-ukutya okutyayo kwenziwa ngamafutha angenampilo okanye agqithisiweyo. Ezi ntlobo zamafutha zomelele kubushushu begumbi. Umzekelo, amanqatha etshizi nakwibhotolo yomelele. Ngokwahlukileyo, i-oyile yomnquma esempilweni yintlutha engamanzi. Okwangoku, kuya kufuneka ulawule izahlulo zakho, kuba amanqatha amaninzi anokukhokelela ekuzuzeni ubunzima.

Ukutya okunamafutha aphezulu kubandakanya:

• Iinyama ezinamafutha, ezifana nesoseji, ibhekoni kunye neembambo
• Izitya ezenziwe ngeshizi enamanqatha, enje nge-pizza, i-burritos, kunye ne-mac kunye netshizi
• Ukutya okuthosiweyo
• Ukutya okunamafutha e-fat-fat, njenge-ayisikrimu okanye ipudding
• Ukutya okulungiselelwe kwi-krimu, njengeesosi ezi-creamy kunye neesuphu

Iinkozo ezicoliweyo. Ngokungafaniyo nokutya okunyusa ukutya okuziinkozo, uninzi lwezakhamzimba kunye nefayibha sele ikhutshiwe kule ngqolowa kwinkqubo yokucoca. Ngenxa yoko, bakushiya ulambile.

Ukutya okusulungekileyo kubandakanya:

• Isonka esimhlophe
• Ipasta eyenziwe ngomgubo omhlophe
• Irayisi emhlophe

Iziselo eziphezulu zekhalori. Iziselo eziswiti ngokubanzi ziphezulu kakhulu kwiikhalori.

• Isoda. I-ounce ezili-16 (480 mL) enako iswekile yesoda ineekalori ezininzi njengecookie.
• Incindi yeziqhamo. Uninzi lwejusi yeziqhamo luphezulu kwiswekile kwaye lunesiqhamo esincinci. Khangela i-100% yejusi yesithelo ngaphandle kwesiraphu yengqolowa eyongeziweyo, i-dextrose, i-sucrose, okanye isiraphu. Bukela ubungakanani bokukhonza kwakho, kuba iijusi eziyi-100% zisephezulu kwiikhalori. Amaxesha amaninzi azinazo izakha mzimba njengesiqhamo sonke acofwe kuso. Eyona ndlela ibhetele kukutya iqhekeza leziqhamo. Ifayibha eyongeziweyo kunye nenqwaba iya kukunceda uzive ugcwele.
• Ezemidlalo kunye neziselo zamandla. Uninzi lwezi ziselo zineswekile eninzi kunye neekhalori. Iziselo zamandla nazo zinekhafini eninzi. Ngaphandle kokuba uzilolonge ngokwaneleyo ukubila iyure okanye nangaphezulu, ungcono xa usela amanzi. Unokukhetha kwakhona iinguqulelo ezisezantsi zeekhalori zezi ziselwayo.
• Iziselo zekofu. Ikofu iphantsi kweekhalori iyodwa. Kodwa xa uthe wongeza ubisi olunamafutha aphezulu, ukunambitheka okuneswekile, kunye nekhrimu eyotyiweyo, ukubala kweekhalori kuyenyuka.

Izinto ezibhakiweyo. Amanqatha aphezulu, iswekile, kunye neenkozo ezicoliweyo, iikeyiki kunye nee-dessert ezibhakiweyo zizidlo-kuwo onke amanqanaba. Nciphisa oku kutya kunyango ngamanye amaxesha kwaye uqiniseke ukuba ubukele ubukhulu bezabelo zakho. Oku kubandakanya:

• Iidonathi
• IiMuffins
• Iimpawu
• Ikhekhe
• Iicookies
• IiBrownies

Zololonga imivalo. Ezi bar zinokuba zifumene igama elisempilweni ngenxa yokuba zithengisiwe ukuze zikunike amandla okwenza imithambo. Kodwa uninzi lwazo lunjengee-candy bar: iphantsi kwifayibha, kwaye iswekile ephezulu, amanqatha, kunye neekhalori. Ngaphandle kokuba ufuna amandla akhawulezileyo embindini womdyarho okanye iseshoni yoqeqesho, jonga indlela esempilweni yokugcwalisa.

Iisobho ezisekwe kuCream. Ingcebiso yokwenza isidlo sesuphu kunye nesaladi inokubuyela umva ukuba ikomityi yakho yesuphu inekhalori kunye neprofayile enamafutha yehamburger. Iisuphu ezimuncu ezifana ne-mushroom bisque kunye ne-chowders ezininzi zinama-calories angama-400 kwi-1 indebe (250 mL). Iisobho ezisekwe kumhluzi ezinje nge-minestrone zinama-calories ayi-100.

Ukunxiba isaladi enencasa. I-Ranch, i-peppercorn, kunye ne-blue cheese dressings ingajika isaladi enempilo ibe sisidlo esinamafutha aphezulu. Kodwa awudingi ukuhamba ngokupheleleyo. Endaweni yoko, sebenzisa icephe lokunxiba elenziwe ngamafutha asempilweni afana neeavokhado, ioyile yeoyile, okanye iyogathi. Ukuba ukhetha ukuzibandakanya kwisinxibo esimuncu, yilinganise ngononophelo kwaye unciphise izabelo zakho zingabi ngaphezulu kwe-1 ukuya kwi-2 tbsp (15 ukuya kwi-30 mL).

Ukutya okungenashukela. Ukuba ukutya okusoloko kwenziwa ngeswekile kubhalwe ukuba akunaswekile, jonga iikhalori kwileyibhile yesondlo. Rhoqo, kuyongezwa amafutha kunye netyuwa ukwenzela ukungabikho kweswekile.

Iitapile. Nokuba iitapile kukutya okanye ukuqinisa ukutya kuxhomekeke kwindlela oyipheka ngayo. Iitapile ezibhakiweyo zinama-calories angama-120. Ungayongeza nge-broccoli kwaye uyigalele ngeoyile ye-olive. Kodwa nje ukuba ucoce iitapile okanye uyiguqule ibe yi-hash browns, iikhalori ezingaphezulu kwamafutha aphindwe kabini kwaye angenampilo anda ngokumangalisayo.

Amantongomane. Ephezulu kwifayibha, amandongomane yindlela emnandi yokutya amanqatha asempilweni. Kodwa amandongomane nawo aphezulu kwiikhalori. Ikomityi enye yamandongomane acoliweyo inokuba neekhalori ezingaphezulu kwama-700. Ukufumana idosi yeproteyin kunye namanqatha asempilweni, zikhawulele kwi-1 ukuya kwi-2 tbsp (15 ukuya kwi-30 mL) yebhotolo yamandongomane okanye isuntswana lamantongomane angenagwele anje ngeeamangile okanye ii walnuts.

Isiqhamo esomileyo. Inkqubo yokumisa ithatha amanzi kunye nomthamo omninzi, isenza iziqhamo ezomileyo ziphezulu kwiikhalori kunye neswekile kunesayizi efanayo yesiqhamo esitsha. Ikomityi (150 grams) yamakhiwane omisiweyo ineekhalori ezingama-371 kunye neegram eziyi-71 zeswekile. Thelekisa loo nto kwii-2 zamakhiwane amatsha amakhulu, ane-94 yeekhalori kunye ne-20 gram yeswekile. Ulawulo lwesahlulo sisitshixo sokutya iziqhamo ezomisiweyo ngaphandle kokutya ukutya kwakho.

Umakhulu. Oku kukutya okutyiwa kakhulu kwiindawo ezincinci. Ikomityi (120 yeegram) yegranola inokuvela kwiikhalori ezingama-343 kuhlobo lwamafutha asezantsi owathengayo kwivenkile, ukuya kwiikhalori ezingama-597 kwikomityi yegranola eyenziwe ekhaya. Iinguqulelo ezininzi zentengiso zongeze iswekile namafutha. Njengesiqhamo esomileyo kunye namandongomane, igranola igcwele ifayibha kunye nezakhamzimba. Funda iilebhile, nikela ingqalelo kubungakanani benkonzo, jonga ukubala kweekhalori, kwaye utye igranola ngexabiso elincinci. Ikomityi enesiqingatha (i-60 gram) okanye ngaphantsi inokunxiba isitya seyogathi engenanto okanye wenze isuphu emnandi yeziqhamo.

Ukutyeba-ukutya okutyayo; Ukutyeba kakhulu-ukutya okutyayo; Ukwehla kobunzima-ukutya okutyayo ukutya

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.

IMaratos-Flier E.Ukutyeba kakhulu kwi: Melmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, ii-eds. Incwadi ebhaliweyo kaWilliam ye-Endocrinology. Umhla we-14. IPhiladelphia, PA: Elsevier; 2020: isahluko 40.

ISebe lezoLimo laseMelika kunye neSebe lezeMpilo laseMelika. Izikhokelo zoKutya kwabaseMelika, i-2020-2025. Ushicilelo lwe-9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Ukuhlaziywa ngoDisemba 2020. Kufikeleleke ngoFebruwari 2, 2021.

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