11 Ukutya okungakulungelanga okungakulungelanga wena

Umxholo

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Sihlala sixelelwa ukuba singatyi ukutya okusempilweni okufana neebhanana okanye amaqanda apheleleyo- ngaso nasiphi na isizathu esivela kwinani leswekile ukuya kupakishwa ngamanqatha. Inyani yile, uninzi lwezi zinto zokutya ziye zangeniswa kwinkundla yezokutya, kwaye lixesha lokuba izibheno zabo zinikezelwe. Yiza, ungatyi iibhanana? Kwaye yintoni engalunganga kangaka ngeetapile? Ngokwenyani bane potassium yebhanana ephindwe kabini!

Oku akufane kugcinwe kwinkampu enye nenkunkuma egayiweyo elityala ngokwenene elichasene nokutya kokwenene, isondlo, nomzimba womntu. Xa uMichael Pollan esithi "yitya ukutya," uthetha ukutya okwenyani njengeziqhamo kunye nemifuno, ukutya okuziinkozo, kunye nentlanzi, inyama kunye nezinye iimveliso zezilwanyana. Ucebisa ukuba singatyi "izinto ezidliwayo ezifana nokutya." Nantsi ke imizekelo eli-11 "yokutya okwenyani" omele ukuba uyatya-ngaphandle kwento oyivileyo.

Ngaba Unokondla Intsapho Yakho ngee-$15? Amazwe anexabiso eliphantsi, ukutya okuninzi kakhulu

Ipeanut butter

Uphando lufumanisa ukuba abantu abatya ibhotolo yamandongomane yonke imihla banokutya okunempilo ngokubanzi. Ibhotolo yamandongomane inokuba namafutha amaninzi, kodwa iipesenti ezingama-80 zala mafutha zivela kwioyile esempilweni ye-monounsaturated kunye ne-polyunsaturated. Ibhotolo yamandongomane kukutya okuneproteni ephezulu okunamavithamini E amaninzi, i-niacin, i-folic acid, i-magnesium, kunye ne-antioxidants. Thenga ibhotolo yamandongomane yendalo eyenziwe ngento ngaphandle kwamandongomane asemhlabeni, okanye ibhotolo yamandongomane yorhwebo engenawo amafutha etrans, isiraphu yecorn yefructose ephezulu, okanye isodiyam eninzi.

Imithungu yeqanda

Izithungu zeqanda zingumthombo wesondlo. Zezinye zezona zinto zityebileyo kwimithombo yokutya ye-choline, isondlo esichaseneyo nokudumba okufunekayo ekusebenzeni kwemithambo-luvo. I-Choline inceda ekuveliseni iihomoni ‘zolonwabo’ i-serotonin, i-dopamine, kunye ne-norephinephrine. Izikhupha zamaqanda zityebile kwi-lutein kunye ne-zeaxanthin, ii-carotenoids ezimbini ezikhusela ekulahlekelweni ngumbono. Ngaphandle koku, amaqela ezempilo asacebisa ukunciphisa i-yolks ukuya kwezine ngeveki.

Iibhanana

Iibhanana zifumana iraphu embi kuba zinekhabhohayidrethi ezininzi neekhalori xa zithelekiswa nezinye iziqhamo; nangona kunjalo, iibhanana zinomthwalo ophantsi we-glycemic, uqikelelo lokukwazi ukutya ukunyusa amanqanaba eglucose yegazi emva kokutya. Iibhanana zinamafutha asezantsi nesodiyam, kodwa ipakishwe nge potassium, ivithamin A, folic acid, kunye nefayibha. Iikhalori azigqithisi xa usitya isiqingatha sebhanana, ilingana nokukhonza enye.

Ukusika Okubandayo

Ukuhanjiswa kwenyama kulungile xa uthenga iimveliso ezisezantsi kwisodiyam kunye namanqatha anelisiweyo. Isodiyam ivela kwityuwa eyongeziweyo kunye nezinto ezigcina isodium lactate kunye nesodium phosphate. Amafutha agcweleyo akho kuzo zonke iinyama ezinamafutha (cinga: i-salami.) Cinga ngokuphepha iitrate ezigcina umbala kunye nobomi beshelfu kodwa zinokubangela umngcipheko womhlaza ekuhambeni kwexesha, kwaye ujonge ukusikwa okubandayo okulungiselelwe ukusuka kwinyama eyi-antibiotic kunye ne-synthetic hormone yasimahla ukuba oko kubalulekile eya kuwe. Sithanda i-Applegate ham, i-turkey, kunye nebhekoni kuba ihlangabezana nazo zonke ezi mfuno.

Ibhiya

Ibhiya ibiyinxalenye yokutya okunempilo ukusukela ekuqaleni kwexesha. Ayinamafutha, i-cholesterol, okanye i-nitrate-kwaye ilayishwe ngexabiso le-carbohydrate, i-magnesium, i-selenium, i-potassium, i-phosphorus, i-iron, i-calcium, i-biotin, i-folic acid, i-niacin, i-B-vithamini kunye ne-antioxidants. (IiAles zihlala zinee-antioxidants ezingaphezulu kunezo zelagers.) Ukusela ibhiya okuphakathi kunokunciphisa umngcipheko wesifo sentliziyo kunye nokufa icala (oku kuthetha ukuba kuselwa into enye ngosuku kubafazi ukuya kuthi ga kwiziselo ezibini zamadoda).

Isonka

Iipesenti ezili-100 zokutya okuziinkozo okunesondlo endle. Iinkozo ezipheleleyo, ezifana nengqolowa iphelele, inazo zonke iinxalenye zekernel-bran, intsholongwane kunye neestarchy endosperm-intact. (Isonka esicocekileyo asikho i-bran kunye ne-germ, apho uninzi lweevithamini, iiminerali, iiprotein, kunye nefayibha zenzeka. Isonka kufuneka sibe ngumthombo omkhulu wefiber ekutyeni.

Ubisi lweenkomo

Ubisi kwirayisi, iiamangile, ikhokhonathi, ioats, kunye nehemp ayilulo ubisi lwenkomo. Ubisi lweenkomo luneegram ezili-8 zeprotheyini kwikomityi nganye ngelixa ezinye iimilki zine-1 gram yeprotheni nganye kwindebe nganye. Umsebenzi ngamnye unikezela nge-1/3 yemfuno yemihla ngemihla ye-vitamin D kunye ne-calcium, izondlo ezibini ekunokuba nzima ukuzifumana kwenye indawo.

Iitapile

Iitapile ngenene sesinye sezona zidlo zinezondlo kwiplanethi. Kwiikhalori ze-160, zibonelela ngemvakalelo yokuzala kunye nezondlo ezininzi ezibandakanya i-potassium, i-fiber, i-vitamin C, i-calcium kunye ne-magnesium. Ngenxa yokuba izakha-mzimba zilele nje phantsi kolusu, shiya ulusu luze luhlikihlwe phambi kokuba upheke ukuze ususe ukungcola, i-pesticides kunye nezinye iintsalela. Kwakhona, bhaka kwaye uqhotse iitapile, kunokuba ubilise, kuba izondlo zingena emanzini okupheka. Zama oku: I-Sriracha Oven Fries.

Iimbotyi ezinziweyo

Urhulumente wase-US usixelela ukuba sitye ubuncinane iikomityi ezintathu zeembotyi ngeveki. Kungenxa yokuba iimbotyi azinamafutha, iswekile, kunye nesodium kodwa zigcwele iprotheyini, ifayibha, iivithamini B, kunye nomthwalo weeminerali. Kwaye azibizi. Kodwa ngubani ofuna ukucwina iimbotyi ngobusuku kwaye uzipheke imizuzu engama-45? Ngena: iimbotyi enkonkxiweyo. Ukunciphisa i-sodium, thenga iintlobo ze-sodium ephantsi kwaye uhlambulule iimbotyi ezimanzi phantsi kwamanzi asebenzayo ngomzuzu omnye.

Itoti yeToti

Intlanzi kukutya okunezondlo ezininzi, umthombo omkhulu weprotheyini, iivithamini B, ipotassium, i-iodine, kunye nezinc. Intlanzi enamafutha, kubandakanya ityhuna, nayo iphezulu kwi-omega-3 fatty acids, esebenza ngokuchasene nesifo sentliziyo. Ityhuna, nangona kunjalo, inokuba ine-mercury, ebeka isoyikiso empilweni enkulu kubantwana, abakhulelweyo nabasetyhini abangabahlengikazi, kunye nabasetyhini abaceba ukukhulelwa. I-Arhente yoKhuseleko lweNdalo yase-US (EPA) ixelela loo maqela ukuba anciphise ityhuna enkonkxiweyo malunga nee-ounces ezintathu ngeveki. Kwakhona qaphela: ityhuna emnyama "i-chunk light" inemekyuri ephindwe kathathu kunomhlophe.

Inyama yenkomo

Akukho sidingo sokusika inyama yenkomo etyebileyo ekudleni kwakho. Ngokuqinisekileyo, i-90/10 yenkomo yenkomo inamanqatha amaninzi, kodwa isahlulo se-ounce ezintathu sineepesenti ezingama-25 kuphela zomda wemihla ngemihla. Inyama yenkomo igcwele iprotein, iniacin, ivithamin B12, i-iron, i-zinc, i-selenium, kunye nezinye izondlo. Isidlo esinye okanye ezimbini zenyama ebomvu ngeveki zanele kwaye inxalenye engcono kakhulu i-ounces ezintathu okanye ezine. Ukongezelela, inyama ebomvu kufuneka inqunywe ngamanqatha abonakalayo kunye nokunqunyulwa okuncinci njenge-steak ejikelezayo, i-sirloin, i-tenderloin, kunye ne-flank yizona zikhetho ezilungileyo. Zama oku: Jalapeno Cheddar Burger Bite Kabobs.

NguMary Hartley, RD, MPH yeDietsInReview.com

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