Ukutya oku-10 "okunamafutha asezantsi" okungakulungelanga wena

Umxholo

• 1. Ukutya okuNcinci okuswiti okuswiti
• 2. Iziselo zekofu ezinamafutha asezantsi
• 3. I-yogurt enevumba eliphantsi
• 4. Ukunxiba isaladi enamafutha asezantsi
• 5. Ibhotolo yamandongomane encitshisiweyo
• 6. IiMuffins ezinamafutha asezantsi
• 7. I-yogurt ekhawulezileyo enamafutha
• 8. Iicookies ezinamafutha asezantsi
• 9. IiBhari eziTyebileyo eziTyebileyo
• 10. Isandwich yamafutha asezantsi iyasasazeka
• Thatha uMyalezo waseKhaya

Abantu abaninzi banxulumanisa igama elithi "i-fat-fat" kunye nempilo okanye ukutya okunempilo.

Ukutya okunesondlo, okufana neziqhamo kunye nemifuno, ngamafutha ngokwendalo.

Nangona kunjalo, ukutya okwenziwe ngamafutha asezantsi kuhlala kuneswekile eninzi kunye nezinye izinto ezingekho mpilweni.

Nazi izinto ezili-10 zokutya okunamafutha asezantsi okungalunganga kuwe.

1. Ukutya okuNcinci okuswiti okuswiti

Ngandlela thile, ukutya okuziinkozo kwasekuseni kubonakala kuyindlela esempilweni yokuqala usuku lwakho.

Umzekelo, asezantsi amanqatha kwaye aqiniswe ngeevithamini kunye neeminerali. Ukupakishwa kukwadwelisa amabango ezempilo anje ngokuba "iqulethe iinkozo ezipheleleyo."

Nangona kunjalo, uninzi lweesiriyeli zilayishwe iswekile. Kwicandelo lezithako, iswekile ihlala iyinto yesibini okanye yesithathu edwelisiweyo, okuthetha ukuba ikho ngesixa esikhulu.

Ngapha koko, ingxelo ka-2014 yeQela eliSebenzayo lokusiNgqongileyo lafumanisa ukuba ukutya okuziinkozo okubandayo kwasekuseni kuqulethe phantse ama-25% eswekile ngokobunzima.

Ngaphezu koko, ayisiyiyo iswekile emhlophe yetafile emhlophe ekufuneka ukhathazeke ngayo. Iswekile emhlophe, iswekile emdaka, isiraphu yengqolowa ene-high-fructose kunye nobusi zonke ziqulathe i-fructose.

Inani elingaphezulu kwe-fructose linxulunyaniswe nomngcipheko okhulayo wokutyeba kakhulu, isifo sentliziyo, isifo sezintso, uhlobo lweswekile 2 kunye nezinye iingxaki zempilo ().

Ukongeza, ezona zitya zinamafutha asezantsi "zezona zisempilweni" zisenokuba zezona zaphuliweyo.

Umzekelo, ikomityi yekomityi (iigram ezingama-49) yegranola eneoli encinci ine-14 yeegram zeswekile. Oku kuthetha ukuba i-29% yeekhalori zizonke ziyiswekile (2).

Iinkozo zesidlo sakusasa ezinamafutha asezantsi, neswiti ziphezulu kwiswekile, kubandakanya iintlobo "ezisempilweni" ezinje ngegranola.

2. Iziselo zekofu ezinamafutha asezantsi

Ikofu yenye yezona ziseli zisempilweni onokuzisela.

Iqulethe i-antioxidants ekhusela impilo yentliziyo kwaye inxulunyaniswa nokwehla komngcipheko wohlobo lwe-2 yeswekile (3,).

Ikofu ikwanayo necaffeine, enokuphucula ukusebenza kwengqondo kunye nomzimba ngelixa isonyusa izinga lokutya (5, 6).

Kwelinye icala, umxholo weswekile ophezulu weencindi zekofu ezinamafutha asezantsi unokuyichaphazela kakubi impilo.

Umzekelo, i-16-oz (450-gram) isiselo esingenayo i-mocha ine-2 gram yamafutha kodwa i-33 gram yeswekile. Yiyo iipesenti ezingama-57 zeekhalori (7).

Esi siselo asiboneleli kuphela ngokutya okuphezulu kwe-fructose, kodwa ikwimo engamanzi, ebonakala iyingozi ngakumbi empilweni ().

Iikhalori ezingamanzi azonelisi njengeekhalori ezivela kukutya okuqinileyo. Bonyusa ukutya okuphezulu kwekhalori yemihla ngemihla enokuthi ikhokelele ekuzuzeni ubunzima (,).

Ukongeza iswekile kwikofu kuguqula isiselo esinempilo sibe sesinye esinokukhokelela ekuzuzeni ubunzima kunye nezifo.

3. I-yogurt enevumba eliphantsi

I-yogurt inegama ekudala limile njengokutya okusempilweni.

Izifundo zibonisa ukuba ngokucacileyo iyogathi inokunceda ekunciphiseni ubunzima kunye nokuphucula ukwakheka komzimba, ngokuyinxalenye ngokwandisa amanqanaba okuzala kwehomoni ye-GLP-1 kunye ne-PYY ().

Nangona kunjalo, i-fat-fat, i-yogurt eneswekile eneswekile iqulethe iswekile eninzi ukuze ikwazi ukukhetha ukhetho olunesondlo.

Ngapha koko, uninzi lweentlobo zeoyile ephantsi enamafutha kunye nonfat ziphezulu kwiswekile njengeedessert.

Umzekelo, ii-ounces eziyi-8 (240 iigrem) zeziqhamo ezinephunga leziqhamo, i-yogathi engafaki ziqulathe iigram ezingama-47 zeswekile, ephantse ibe ziitispuni ezili-12. Xa kuthelekiswa, ukukhonza ngokulinganayo itshokolethi pudding ineegram ezingama-38 zeswekile (12, 13).

I-nonfat kunye ne-fat-fat yogurts ikwanayo ne-conjugated linoleic acid (CLA), ikhompawundi efumaneka kumanqatha obisi anokubangela ukulahleka kwamafutha (,).

I-yogurt ecekeceke eyenziwe ngobisi olupheleleyo isempilweni, kodwa i-yoghurt ephantsi enamafutha isenokuba neswekile eninzi njengee-dessert.

4. Ukunxiba isaladi enamafutha asezantsi

Ukunxitywa kwesaladi kunyusa incasa yemifuno eluhlaza kwaye kunokuphucula ixabiso lesaladi.

Izambatho zesaladi zemveli zinamafutha amaninzi, anceda umzimba wakho ukuba uthathe iivithamini ezinyibilikayo ezinamafutha u-A, D, E no-K.

Ukongeza, amanqatha ayakunceda ukufunxa ii-antioxidants ekutyeni okunjengamagqabi anamagqabi, iminqathe kunye neetumato (,).

Ngokwahlukileyo, iilokhwe ezinamafutha asezantsi kunye nezinamafutha azinalo igalelo kwezempilo kwisidlo sakho.

Uninzi lwazo luqulathe iswekile kunye nezinto ezisigcinayo.

Ngelixa kungothusi ukuba iilokhwe ezimnandi ezinje ngobusi be-mustard kunye ne-Thousand Island zineswekile eninzi, ezinye zininzi zilayishwe iswekile okanye isiraphu yengqolowa ene-fructose ephezulu. Oku kubandakanya ukunxiba okungenamafutha e-Italiya.

Ezona saladi zinempilo zenziwe ngaphandle kweswekile kwaye zinamafutha endalo anje ngeoyile yomnquma, ebonelela ngezibonelelo zempilo yentliziyo (,,).

Iingubo zesaladi ezingenamafutha asezantsi kunye nezinamafutha ziqulathe iswekile kunye nezongezo kodwa ziswele izibonelelo zamafutha asempilweni njengeoyile yomnquma.

5. Ibhotolo yamandongomane encitshisiweyo

Ipeanut butter kukutya okumnandi nokuthandwayo.

Uphononongo lubonisa ukuba amandongomane kunye nebhotolo yamandongomane inokuba nezibonelelo kulawulo lokutya, ubunzima bomzimba, iswekile yegazi kunye nempilo yentliziyo (,,,).

Iphezulu kumanqatha e-monounsaturated, kubandakanya i-oleic acid, enokuthi ibe noxanduva lwezibonelelo ezininzi.

Nangona kunjalo, qaphela ukuba ibhotolo yamandongomane yendalo iqulethe amandongomane kuphela kwaye mhlawumbi netyuwa.

Ngokwahlukileyo, ibhotolo yamanqatha encitshisiweyo ineeswekile kunye nesiraphu yengqolowa ephezulu.

Ngaphezulu, nangona amanqatha ewonke ancitshisiwe ukusuka kwi-16 yeegram ukuya kwi-12, amanye amafutha asempilweni e-monounsaturated athatyathelwe indawo yi-oyile yemifuno esetyenzisiweyo.

Umxholo wekhalori webhotela yendalo yamandongomane kunye nebhotolo yamandongomane ancitshisiweyo iyafana: Iikhalori ezili-190 kwiipuni ezimbini. Nangona kunjalo, ibhotolo yamandongomane yendalo isempilweni kakhulu.

Ibhotolo yamandongomane ancitshisiweyo iqulethe iswekile kunye neeoyile ezigqityiweyo kodwa zibonelela ngenani elifanayo leekhalori njengebhotolo yamandongomane yendalo, esempilweni kakhulu.

6. IiMuffins ezinamafutha asezantsi

I-muffins ezinamafutha asezantsi zinokubonakala ngathi zikukukhetha okunempilo kunezinye izinto ezibhakiweyo, kodwa ngokwenene azingcono.

Incinci, i-71-gram, i-muffin encinci ye-blueberry iqulethe i-19 gram yeswekile. Le yi-42% yomxholo wekhalori (25).

Nangona kunjalo, le muffin encinci kakhulu kunokuba ubuya kuyifumana kwivenkile yekofu okanye kwivenkile elula.

Elinye iqela labaphandi laxela ukuba i-muffin yokuthengisa ephakathi iphakathi kwama-300% amakhulu kune-USDA esemgangathweni ().

Ngaphandle kwee-muffin ze-bran, ii-muffin ezinamafutha asezantsi ziqukethe ifayibha encinci kwaye zihlala zinesalathiso se-glycemic index (GI). Ukutya okuphezulu-GI kunyusa iswekile yegazi ngokukhawuleza, enokuthi inyuse indlala eqhuba ukutya kakhulu kwaye ikhokelele ekuzuzeni ubunzima ().

I-muffins ezinamafutha asezantsi zineswekile eninzi kwaye zinesalathiso esiphezulu se-glycemic esinokukhokelela kwindlala, ukutya kakhulu kunye nokuzuza ubunzima.

7. I-yogurt ekhawulezileyo enamafutha

I-fat-fat or nonfat frozen yogurt ithathwa njengokhetho olusempilweni kune ice cream kuba iphantsi kakhulu kumanqatha.

Nangona kunjalo, iqulethe iswekile eninzi njenge-ayisikhrim, ukuba ayingaphezulu.

Iigram ezili-100 (i-3.5 oz) yeyogathi eqatywe ngumkhenkce equlathe iqulathe iigram ezingama-24 zeswekile, ngelixa isixa se-ayisi khrim sine-21 gram (28, 29).

Ngaphezulu, ubungakanani bezahlulo zeyogathi eqingqiweyo ubukhulu becala bukhulu kakhulu kunezo ze-ayisi khrim.

I-yogurt efriziweyo iqulethe iswekile eninzi okanye ngaphezulu kune-ayisi khrim, kwaye idla ngokutya izixa ezikhulu.

8. Iicookies ezinamafutha asezantsi

Ii-cookies ezinamafutha asezantsi azikho sempilweni kunezinye ii-cookies. Kananjalo azikho mnandi.

Xa ukutyeba okunamafutha asezantsi bekukuphakama kwawo-1990, ii-cookies ezininzi ezinamafutha asezantsi zizalise iishelufa zevenkile.

Nangona kunjalo, abaphandi bafumanise ukuba ezi nguqulelo zinamafutha asezantsi bezingonelisi xa kuthelekiswa nezokuqala ().

Ukongeza, ii-cookies ezinamafutha asezantsi zihlala zenziwe ngomgubo ocoliweyo, ongenampilo.

Iicookies ezingenamafutha kwaye ezingenamafutha azikho nasempilweni kuneekuki eziqhelekileyo. Ziphezulu kakhulu kwiswekile kwaye zingcamle ngakumbi.

9. IiBhari eziTyebileyo eziTyebileyo

Iibhara zokutya ezinamafutha asezantsi zithengiswa njengezinto zokutya ezisempilweni kwindawo yokutya kubantu abaxakekileyo.

Ngokwenyani, zilayishwe iswekile kwaye ziqulathe iproteni encinci kakhulu, isondlo esikhuthaza ukugcwala.

Ngapha koko, uphando lubonisa ukuba ukutya ukutya okune-protein ephezulu kunokunceda ekuthinteleni ukutya kakhulu ().

Inye yeebhalisi ezinamafutha asezantsi ezithandwayo ezinamafutha amancinci, ene-gram yeswekile eyi-13 kodwa ine-1 gram yefayibha kunye ne-2 gram yeprotini (33).

Iibhara zokutya ezinamafutha asezantsi zineswekile eninzi kodwa ziphantsi kwifayibha nakwiiprotini. Ukongeza, ziqulathe iswekile engaphezulu kuneziqhamo.

10. Isandwich yamafutha asezantsi iyasasazeka

Ukusasazeka kwe-fat-fat efana ne-margarine ayilulo ukhetho olukrelekrele.

Nangona benamafutha amancinci kunokusasazeka kwasekuqaleni njengebhotolo, baseneeoyile zemifuno ezalungiswa kakhulu ezinokuba yingozi empilweni.

Ngaphezulu, okunye ukukhanya kusasazeka ngokuthe ngqo kuthengiswa njenge "ntliziyo-esempilweni" eneneni inexabiso elincinci lamafutha e-trans, adityaniswe nokudumba, isifo sentliziyo kunye nokutyeba kakhulu (,,).

Eyona nto isempilweni kakhulu ukusebenzisa ubungakanani bebhotolo okanye i-mayo esempilweni kunokuba kusetyenzwe ukusasazeka kwamafutha asezantsi.

I-margarine enamafutha asezantsi kunye nokusasazeka kwenziwa kakhulu. Zenziwe ngeoyile yemifuno engenampilo kwaye zihlala ziqukethe amafutha atshintshisanayo.

Thatha uMyalezo waseKhaya

Ukutya okunamafutha asezantsi kunokubonakala ngathi kusempilweni, kodwa kuhlala kulayishwa iswekile kunye nezinye izinto ezingekho mpilweni. Oku kunokukhokelela kwindlala enkulu, ukuzuza ubunzima kunye nezifo.

Ukuze ube sempilweni esemgangathweni, kungcono ukuba usebenzise ukutya okungasetyenziswanga, ukutya okupheleleyo. Oku kubandakanya ukutya oku ngokwendalo Amafutha asezantsi, kunye nokutya okunendalo okunamafutha asempilweni.