Okona kutya kukubi kukutya ekuseni

Umxholo

• 1. Isidlo sakusasa
• 2. Iipancakes kunye neWaffles
• 3. Ukuthambisa ngeMargarine
• 4. IiMuffins
• 5. Ijusi yeziqhamo
• 6. Iitshizi zokubhaka
• 7. Scones NgeJam kunye neCream
• 8. Yoghurt EngaNonwanga Ngamafutha
• 9. Granola neeBhari
• 10. Kwenziwe, Ukutya kwasekuseni okungenanto ye-Gluten
• Thatha uMyalezo waseKhaya

Mhlawumbi uvile ukuba isidlo sakusasa sesona sidlo sibalulekileyo sosuku.

Nangona kunjalo, oku kuyintsomi.

Nangona kunokuba yinyani kwabanye abantu, abanye benza ngcono xa betsiba isidlo sakusasa.

Ukongeza, ukutya isidlo sakusasa okungenampilo kunokuba kubi kakhulu kunokungatyi kwaphela.

Isidlo sakusasa esisempilweni kubandakanya ifayibha, iprotein kunye namanqatha asempilweni akunika amandla kwaye akwenze uzive uhluthi.

Ngokwahlukileyo, isidlo sakusasa esingenampilo sinokukwenza uzive udangele, kukwenze utyebe kwaye wandise umngcipheko wesifo esinganyangekiyo.

Nazi izinto ezili-10 ezimbi onokuzitya kusasa.

1. Isidlo sakusasa

Abantu abaninzi bacinga ukuba ukutya okuziinkozo kwasekuseni lukhetho olunesondlo kubantwana nakubantu abadala.

Ukutya okuziinkozo kuhlala kubandakanya amabango ezempilo, anje nge "iqulethe iinkozo." Ilebheli inokuphinda icebise ukuba isiriyeli ngumthombo olungileyo wezakhamzimba ezinjengevithamini A kunye nentsimbi.

Ngokwenyani, ezi cereal zicutshungulwa kakhulu kwaye ziqulathe kuphela inani elincinci leenkozo ezipheleleyo. Kwakhona, izondlo zongezwa ngokungeyomfuneko kwinkqubo ebizwa ngokuba kukuqiniswa.

Olunye uphononongo lufumanise ukuba abantwana abatya ukutya okuziinkozo kwasekuseni okulungiselelwe ukuphucula ukusebenza kwamajoni omzimba baphela begula ngokufuthi njengabantwana abangayityiyo ingqolowa ().

Izidudu zesidlo sakusasa ziqulathe ubukhulu becala okusulungekisiweyo (hayi okupheleleyo) kunye neswekile.

Ngapha koko, iswekile ihlala iyinto yokuqala okanye yesibini kuluhlu lwezithako. Ukuphakama kwoluhlu, ubukhulu becala.

Ingxelo ka-2011 yeQela eliSebenzayo lokusiNgqongileyo (EWG) livavanye okona kutya kokona kutya kuthandwayo kutyiwayo ngabantwana. Kufumanise ukuba ikomityi e-1 esebenza ngokuhlala iqulethe iswekile engaphezulu kwee-cookies eziyi-3.

Nokuba "ukutya okunesondlo" kokutya okuziinkozo, okunje ngegranola ene-oats, kuhlala kulayishwa iswekile.

Ukutya iswekile eninzi kunokuphakamisa umngcipheko wokutyeba kakhulu, uhlobo lweswekile 2, isifo sentliziyo kunye nezinye iimeko zempilo ezingapheliyo ().

Ukutya okuninzi kwasekuseni kuphezulu kakhulu kwiswekile kunamaqebengwana kunye needizethi. Ukongeza iinkozo ezipheleleyo okanye iivithamini ezingezizo kunye neeminerali akubenzi bakhethe impilo.

2. Iipancakes kunye neWaffles

Iipancakes kunye newaffles lukhetho oludumileyo lokutya kwasekuseni ekhaya okanye kwiivenkile zokutyela.

Zombini iikeyiki kunye newaffles ziqulathe umgubo, amaqanda, iswekile kunye nobisi. Ziphekwe ngokwahlukileyo, nangona kunjalo, ukufezekisa ubume obahlukileyo kunye noburhabaxa.

Nangona zineprotein engaphezulu kunezinye izinto zesidlo sakusasa, iikeyiki kunye newaffles ziphezulu kakhulu kumgubo ocoliweyo. Abaphandi abaninzi bakholelwa ukuba iinkozo ezicoliweyo ezifana nomgubo wengqolowa zinegalelo ekuxhathiseni i-insulin kunye nokutyeba kakhulu (,).

Ukongeza, iikeyiki kunye newaffles zihlala zine-pancake isiraphu, equlathe isiraphu yengqolowa ephezulu ye-fructose.

Isiraphu yengqolowa ephezulu ye-fructose inokubangela ukudumba okuqhuba ukunganyangeki kwe-insulin, enokuthi ikhokelele kwi-prediabetes okanye udidi lweswekile 2 ().

Isiraphu ye-maple emsulwa lukhetho olungcono kunesiraphu yepancake, kodwa isephezulu kwiswekile, eyongeza iikhalori ezingenanto kwisidlo.

Ngokwe-American Heart Association, uninzi lwabantu ludla amaxesha ama-2-3 amaxesha aphakanyisiweyo emihla ngemihla kwiswekile eyongeziweyo ().

Iipancakes kunye newaffles zenziwe ngomgubo ocoliweyo kwaye zineesiraphu zeswekile ephezulu. Banokukhuthaza ukunganyangeki kwe-insulin kunye nokunyusa umngcipheko wokutyeba kakhulu, uhlobo lweswekile 2 kunye nezinye izifo.

3. Ukuthambisa ngeMargarine

I-toast efakwe i-margarine inokubonakala ngathi lukhetho olufanelekileyo lwesidlo sakusasa, kuba alinawo amafutha okanye iswekile.

Nangona kunjalo, oku sisidlo sakusasa esingenampilo ngenxa yezizathu ezibini.

Okokuqala, ngenxa yokuba umgubo kwesona sonka ucocekile, ikunika izakhamzimba ezimbalwa kunye nefayibha encinci.

Ngenxa yokuba iphezulu kwii-carbs ezicociweyo kwaye iphantsi kwifayibha, inokuwaphakamisa amanqanaba eswekile yegazi ngokukhawuleza.

Ukuphakama kweswekile yegazi kukhokelela kwindlala ebuyayo ebangela ukuba utye ngakumbi kwisidlo esilandelayo, esinokukwenza utyebe ().

Okwesibini, uninzi lweemargarine zinamafutha athambileyo, lolona hlobo lwamafutha ungalunganga unokutya.

Abavelisi bokutya benza i-trans fats ngokongeza i-hydrogen kwioyile yemifuno ukuze ibonakale ngathi ngamafutha agcweleyo, aqinileyo kubushushu begumbi.

Ngelixa izifundo zingakhange zibonise amafutha agcweleyo ukwenza ingozi, amafutha e-trans ngokuqinisekileyo ayinto embi kuwe. Kukho isixa esikhulu sobungqina bokuba amafutha atshintshayo arhabaxa kakhulu kwaye anyusa umngcipheko wesifo (8,,,).

Gcina ukhumbula ukuba imajarini inokuthi ibhalwe "ngamafutha asimahla" kodwa iqulethe amafutha, okoko ingaphantsi kwe-0.5 yeegram ngokuhambisa ().

Ukugcoba ngeargarini kuphakamisa iswekile yegazi kunye namanqanaba e-insulin, kubangela indlala ebuyayo kunye nokunyusa umngcipheko wokufumana ubunzima kunye nesifo sentliziyo.

4. IiMuffins

Ngaphandle kwedumela lokuba sempilweni, uninzi lweemafini ziziqebengwana ezincinci zokuzifihla.

Zenziwe ngomgubo ocoliweyo, iioyile zemifuno, amaqanda kunye neswekile. Esona sithako siphilileyo ngamaqanda.

Ukongeza, ii-muffins ezithengiswayo zihlala zikhulu kakhulu. Olunye uphononongo lufumanise ukuba i-muffin eqhelekileyo epakishwe idlula ubungakanani besahlulo se-USDA ngama-333% ().

Ukonyuka okumandla kubungakanani beziqendu kule minyaka ingama-30 idlulileyo kukholelwa ukuba kungadlala indima enkulu kubhubhane wokutyeba kakhulu.

Ngamanye amaxesha iimuffins zongezwa iswekile eyongezelelweyo, okanye zigcwaliswe ngeetshokholethi okanye iziqhamo ezomisiweyo, zongeze ngakumbi kwiswekile kunye nomxholo wekhalori.

IiMuffins zihlala ziphezulu kumgubo ocoliweyo, iioyile ezisulungekileyo zemifuno kunye neswekile, zonke ezo zinempilo.

5. Ijusi yeziqhamo

Ijusi yeziqhamo yenye yezona zinto zimbi onokuzenza ukuba uzama ukunqanda indlala, ukutyeba kunye nezifo ezingapheliyo.

Ezinye iijusi zeziqhamo kwimarike eneneni ziqulathe incindi encinci kwaye zinencasa ngeswekile okanye isiraphu yengqolowa ene-fructose ephezulu. Amanqanaba eswekile aphezulu anyusa umngcipheko wokutyeba kakhulu, isifo se-metabolic, uhlobo lweswekile 2 kunye nezinye izifo (,,).

Nokuba i-100% yejusi yeziqhamo iqulethe iswekile eninzi. Ukutya izixa ezikhulu zejusi yeziqhamo kunokuba neziphumo ezifanayo kubunzima bakho nakwezempilo njengokuselwa kweswekile-iziselo ezinencasa ().

Ukusela ijusi yeziqhamo kubangela ukuba iswekile egazini lakho inyuke ngokukhawuleza kuba akukho mafutha okanye ifayibha yokunciphisa ukufunxeka. Isiphumo esivelisayo kwi-insulin kunye nokwehla kwiswekile yegazi kunokukwenza uzive udiniwe, ungcangcazela kwaye ulambile.

Ngaphandle kwedumela lokuba sempilweni, incindi yeziqhamo iyahambelana kakhulu neswekile. Inayo inenani elifanayo njengesoda eneswekile.

6. Iitshizi zokubhaka

Iipasta zeetowaster zikhethwa ngokulula nangokulula kwaye zilula. Nangona kunjalo, izithako zabo zinempilo kwaphela.

Umzekelo, iiPop Tarts ziqulathe umgubo omhlophe, iswekile emdaka, isiraphu yengqolowa ephezulu yeoyile kunye neoyile yeembotyi zesoya.

Ibango lezempilo "elibhakwe ngesiqhamo sokwenyani" libonakalisiwe ngaphambili ebhokisini, ukuzama ukukucenga ukuba la maqebengwana kukutya kwasekuseni okunesondlo.

Ukongeza ekuphakameni kweswekile kunye nomgubo ocoliweyo, iipasta zetowaster zineegram ezimbalwa zeprotheyini.

Olunye uphononongo lubonise ukuba abasetyhini abatya isidlo sakusasa nge-3 yeeprotheyini kunye ne-44 gram ye-carbs bebelambile kwaye besitya kakhulu kwisidlo sasemini kunabafazi abatya iprotein ephezulu, isidlo sakusasa esine-carb ().

I-toaster pastries ziphezulu kwishukela kunye ne-carbs ecocekileyo, kodwa iphantsi kwiprotheni, enokunyusa indlala kunye nokutya ukutya.

7. Scones NgeJam kunye neCream

Iiscones ezifakwe ijam ngokwenene zifana nedessert kunokutya.

I-Scones zenziwa ngokuxuba umgubo wengqolowa ococekileyo, ibhotolo kunye neswekile kunye neencasa ezifunwayo. Inhlama emva koko yenziwe imijikelo encinci kwaye ibhakwe.

Zihlala zifakwe ukhilimu kunye nejam okanye ijeli. Iziphumo zokugqibela ikhalori ephezulu, isidlo sakusasa esineswekile kunye nefayibha encinci kunye neeprotein.

Izifundo zibonise ukuba ifayibha inezibonelelo ezininzi, kubandakanya ukugcina iswekile yegazi ilawulwa kakuhle. Ikwenza ukuba uzive wanelisekile ukuze ugqibe ukutya kancinci ().

Kwelinye icala, ukutya isidlo sakusasa okuphezulu kwi-carbs esulungekileyo kunokuyitshisa iswekile yegazi kwaye kukwenze ulambe.

Kwisifundo esinye, abantwana abatyebe kakhulu baxele ukuziva belambile kwaye bengonelisekanga emva kokutya ukutya okunesikhwekhwe esiphezulu kunasemva kokutya iprotein ephezulu, ukutya okune-carb ephantsi. Indlala yabo kunye nokuhlutha kwehomoni nazo zitshintshile ().

Izikali ezifakwe ukhilimu kunye nejamu zibonelela ngesondlo esincinci ngaphandle kweekhalori. I-carbs ezetyiswe ngokulula kunye nokungabikho kwefayibha kunokuqhuba indlala, okukhokelela ekwandeni kokutya kunye nokuzuza ubunzima.

8. Yoghurt EngaNonwanga Ngamafutha

Isitya esityebileyo, ubisi olupheleleyo lwe-yogurt yogurt enamajikijolo ngumzekelo omhle wesidlo sakusasa esempilweni.

Nangona kunjalo, isikhongozeli esingenamanqatha, iswekile eswiti yeziqhamo asiyiyo.

Ngapha koko, uninzi lweeyogathi ezingenamafutha ziqulathe iswekile engaphezulu kunaleyo yokukhonza i-ayisi khrim.

Amafutha ayakunceda uhlale ugcwele kuba kuthatha ixesha elide ukwetyisa kune-carbs, kwaye ikwabangela ukukhutshwa kwe-cholecystokinin (CCK) (CC) ().

Ukususa amanqatha kwiimveliso zobisi kunye nokongeza iswekile kutshintsho olunesondlo kwisidlo sakusasa kukutya okulunge ngakumbi njengonyango olwenziwa ngamanye amaxesha.

I-yogurt engenayo i-fatty ishukela ephezulu kakhulu, kwaye ingaba neyona nto ngaphezu kwe-ayisikrimu. Ikwaswele amanqatha obisi endalo anokunyusa ukugcwala.

9. Granola neeBhari

Iibhola zeGranola zinokuvakala njengezikhetho ezinkulu zesidlo sakusasa, kodwa zihlala zingcono kuneeilekese.

Nangona ii-oats ezingasetyenziswanga ziphezulu kwifayibha, imivalo yegranola inika kuphela i-1-3 yeegram zentsinga, ngokomndilili. Nangona kunjalo, ziqulathe iswekile eninzi eyongeziweyo.

Ngapha koko, ezinye zeemveliso ezithandwayo ziqulathe indibaniselwano yeswekile, isiraphu yengqolowa kunye nobusi. Ubungakanani obukhulu beeswekile bunokunyusa iswekile yegazi, amanqanaba e-insulin kunye nokudumba ().

Ukuqhubela phambili uqhuba umxholo wabo weswekile, imivalo yegranola ngamanye amaxesha ineetshiphusi okanye iziqhamo ezomisiweyo.

Umxholo weprotheni yemivalo yegranola nayo ithande ukuba sezantsi, iqinisekisa ngakumbi ukuba lukhetho olubi lokutya kwasekuseni.

Imivalo yeGranola ihlala ineentlobo ezininzi zeswekile ezichaphazela kakubi iswekile yegazi kunye nenqanaba le-insulin. Kananjalo abanazo iiproteni kunye nefayibha.

10. Kwenziwe, Ukutya kwasekuseni okungenanto ye-Gluten

Ukutya okungenagluteni kuye kwathandwa kakhulu kule minyaka idlulileyo ngenxa yexhala malunga nefuthe elibi kwimpilo yegluten ().

Ngelixa kungekho monakalo ekuthinteleni i-gluten, ukutya okuninzi kokutya okusetyenzisiweyo okungenagluten okukhoyo ngoku kunokubangela iingxaki.

Umzekelo, indibanisela yomgubo owenziwe ngerayisi, iitapile kunye netapioca ithatha indawo yomgubo wengqolowa kwisonka esingena gluten kunye nezinto ezibhakiweyo.

Le mifula ine-index ephezulu ye-glycemic, ke inyusa iswekile yegazi ngokukhawuleza. Oku kunyuka kukhokelela kumanqanaba aphezulu e-insulin anokubangela indlala kunye nokuzuza ubunzima ().

Iipancake ezingena-gluten, iimuffins kunye nezinye izinto ezibhakiweyo azingcono kuneenguqulelo ezisekwe kwingqolowa ngenxa yeeprotein ezisezantsi kunye nomxholo wefayibha.

Ukutya okupakishwe ngaphandle kweGluten kwenziwa ngemifuno ephakamisa iswekile yegazi, enokuthi ikhokelele kwi-insulin ephezulu, inyuse umdla wokutya kunye nokuzuza ubunzima, zikwanazo neeprotein kunye nefayibha, enegalelo kukugcwala.

Thatha uMyalezo waseKhaya

Isidlo sakusasa sinokubakho ukuseta usuku lwamanqanaba amandla amakhulu, iswekile yegazi ezinzileyo kunye nolawulo lokutya kwakho kunye nobunzima.

Kwelinye icala, ukwenza ukhetho olungalunganga kwisidlo sakusasa kunokukushiya ulambile kwaye usokola ukufikelela kulo lonke usuku.

Inokonyusa umngcipheko wokuphuhlisa iingxaki zempilo kwixa elizayo.

Ukuba uza kutya isidlo sakusasa, yenze ibe neeprotein, amanqatha asempilweni kunye nefayibha evela kwizinto ezingalungiswanga, ukutya okupheleleyo.