Iingcebiso ezi-13 eziXhaswa yiNzululwazi zokuyeka ukuTya ngaphandle kweNgqondo

Umxholo

• 1. Sebenzisa izikhumbuzo ezibonakalayo
• 2. Thanda iiphakheji ezincinci
• 3. Sebenzisa iipleyiti ezincinci kunye neiglasi ezinde
• 4. Nciphisa iintlobo
• 5. Gcina okunye ukutya kungabonakali
• 6.Yandisa ukuphazamiseka kokutya
• 7. Yitya kancinci
• 8. Khetha ngobulumko abo utya nabo
• Yitya ngokwewotshi yakho yangaphakathi
• 10. Lumkela ‘ukutya okusempilweni’
• 11. Musa ukugcina
• 12. Yandisa umthamo wokutya
• 13. Khulula iplagi ngexesha usatya
• Umgca wezantsi

Ngokomndilili, wenza izigqibo ezingaphezulu kwama-200 malunga nokutya yonke imihla - kodwa uyazi kuphela iqhezu labo (1).

Eminye yenziwa yingqondo yakho engekho zingqondweni kwaye inokukhokelela ekutyeni okungenangqondo, okunokubangela ukuba utye kakhulu, ukukhuthaza ukuzuza ubunzima.

Nazi iingcebiso ezili-13 ezixhaswe yisayensi zokuyeka ukutya okungenangqondo.

Sally Anscombe / Getty Izithombe

1. Sebenzisa izikhumbuzo ezibonakalayo

Izazinzulu ngokuziphatha zikholelwa esona sizathu siphambili sokuba abantu batye kakhulu kungenxa yokuba bathembele kwizinto zangaphandle kunakwindlela yangaphakathi yokuthatha isigqibo sokuba baziva belambile okanye banelisekile.

Ngokwendalo, oku kungakhokelela ekubeni utye ngaphezulu kunokuba ufuna.

Ukubonisa eli nqaku, abaphandi banike abathathi-nxaxheba inani elingenamda lamaphiko enkukhu ngelixa bebukele umdlalo omde, oboniswe kumabonwakude.

Isiqingatha seetafile sasicocwe ngokuqhubekayo, ngelixa amathambo ayeshiywa ukuba aqokelele kwezinye iitafile. Abantu abanamathambo kwiitafile zabo batye ama-34% ngaphantsi, okanye ama-2 amaphiko enkukhu ambalwa, kunabantu abacocekileyo iitafile zabo ().

Olunye uvavanyo lwalusebenzisa izitya ezingenasiphelo ukuzalisa kancinci iisuphu zabathathi-nxaxheba njengoko babesitya ().

Abo batya ezityeni ezingenasiphelo basebenzise iipesenti ezingama-73 ngaphezulu-ukuya kuthi ga kwi-113 yeekhalori ezingaphezulu- kunabo batya kwizitya eziqhelekileyo ().

Nangona kunjalo, abo babesitya isuphu engakumbi babengaziva besihle ngakumbi. Uninzi luye lwaqikelela ukuba ikhalori eliyityayo lifana nqwa nokutya kwizitya zesuphu ().

Ezi zifundo zibini zibonisa ukuba abantu bathambekele ekuxhomekekeni kwiziqulatho ezibonakalayo, ezinje ngamathambo enkukhu okanye isixa sesuphu eseleyo, ukuthatha isigqibo sokuba bahluthi okanye basalambile.

Ukwenza lo mkhwa wendalo usebenze endaweni yakho, gcina ubungqina bento oyityayo phambi kwakho. Imizekelo ibandakanya iibhotile zebhiya ezingenanto osele kuzo kwi-barbeque okanye iipleyiti ezisetyenziselwa iikhosi zangaphambili kwindawo onokutya kuyo.

ISISHWANKATHELO Sebenzisa
izikhumbuzo ezibonakalayo zokutya neziselo ozisebenzisayo ukukunceda uhlale ukhumbula
kangakanani sele usebenzise.

2. Thanda iiphakheji ezincinci

Olunye uphawu lwangaphandle olunokubangela ukuba utye kakhulu bubungakanani bokupakishwa kokutya.

Yaziwa njengempembelelo yesayizi yesahlulo, inokuba negalelo ekuzuzeni ubunzima ngokuhamba kwexesha ().

Kwelinye icala, iipakeji ezibandakanya indawo zokuphumla zinokunceda ukunciphisa esi siphumo, njengoko zikunika ixesha lokuthatha isigqibo sokuba uqhubeke nokutya.

Umzekelo, abathathi-nxaxheba batya iitapile zeetapile ezivela kwiinkonkxa zePringles apho zonke iichips ze-7 okanye ze-14 zazidaywe zibomvu zatya i-chips ezingama-43-65% ezimbalwa kunalezo zitya ezinkonkxeni ezingenazo iitshiphusi ().

Kwangokunjalo, abantu abadla engxoweni enkulu ye-200 M & Ms basebenzise iilekese ezingama-31 ngaphezulu-i-112 yeekhalori ezingaphezulu-kunabantu abanikwe i-baggies ezincinci ze-20 M & Nks (6).

ISISHWANKATHELO Ukuthanda
Iiphakheji ezincinci zinokukunceda ukunciphisa inani leekhalori ozisebenzisileyo
ukuya kwi-25% ngaphandle kokuqaphela.

3. Sebenzisa iipleyiti ezincinci kunye neiglasi ezinde

Izifundo zibonisa ukuba abantu bathanda ukutya iipesenti ezingama-92 zokutya abaziphakelayo.

Ke ngoko, ukunciphisa inani lokutya oziphakelayo kungenza umahluko obonakalayo kwinani leekhalori ozityayo ().

Enye indlela elula yokunciphisa ubungakanani besabelo ngaphandle kokuqaphela utshintsho kukusebenzisa iipleyiti ezincinci kunye neiglasi ezide.

Kungenxa yokuba iipleyiti ezinkulu zihlala zenza ukuba izabelo zakho zokutya zibonakale zincinci, zikukhuthaze ukuba uzenzele ukutya okungakumbi.

Ukusebenzisa nje iipleyiti eziyi-9.5-intshi (24-cm) endaweni yeepleyiti eziyi-12.5-intshi (32-cm) kunokukunceda utye ngokulula ukuya kuthi ga kwiipesenti ezingama-27 zokutya ().

Ukongeza, uphononongo lubonisa ukuba ukusebenzisa iiglasi ezinde, ezingcakacileyo endaweni ebanzi, ezimfutshane zinokunciphisa inani lotywala ozigalela ngalo ukuya kuthi ga kwiipesenti ezingama-57 (8).

Ke ngoko, khetha iiglasi ezibanzi, ezimfutshane zokukunceda usele amanzi kwaye ubude, ubhityile ukukunceda ukunciphisa utywala kunye nezinye iziselo ezinekhalori eziphezulu.

ISISHWANKATHELO
Ukutshintsha iipleyiti ezinkulu kunye nezincinci kunye
ububanzi, iiglasi ezimfutshane ezide, ezomileyo zindlela ezimbini ezilula zokunciphisa i
ubungakanani besabelo kunye nokunciphisa imiphumo yokutya ungenangqondo.

4. Nciphisa iintlobo

Uphando lubonisa ukuba ukhetho olubanzi lokutya kunokukhokelela ekubeni utye ukuya kuthi ga kwi-23% ngaphezulu (9).

Iingcali zithi le nto “kukuhlutha okukhethekileyo.” Uluvo oluphambili kukuba izivamvo zakho zithande ukuba ndindisholo emva kokuba uvezwe kwisikhuthazi esifanayo amaxesha amaninzi - umzekelo, incasa efanayo (10).

Ukuba neentlobo ngeentlobo zeencasa kwisidlo esinye kunokubambezela oku kungcungcutheka kwendalo, ukutyhalela ukuba utye ngakumbi.

Ukukholelwa nje ukuba kukho iintlobo ezahlukeneyo kunokukukhohlisa. Abaphandi bafumanise ukuba abathathi-nxaxheba banikwe izitya ezinemibala eli-10 ye-M & Nks batya iilekese ezingama-43 ngaphezulu kwezo zitya zinemibala esi-7, ngaphandle kwayo yonke i-M & Nks ingcamla ngokufanayo (11).

Ukwenza ucoceko oluthile lomsebenzi othile lusebenzele, zama ukunciphisa ukhetho lwakho. Umzekelo, khetha kuphela izibheno ezibini ngaxeshanye ngexesha lamaqela e-cocktail kwaye unamathele eku-odeni iziselo ezifanayo ngokuhlwa.

Gcina ukhumbula ukuba oku kusebenza ikakhulu kwiilekese kunye nokutya okungenamsoco. Ukutya iintlobo ngeentlobo zokutya okusempilweni, okufana neziqhamo, imifuno, kunye namandongomane, kuyanceda empilweni yakho.

ISISHWANKATHELO
Ukunciphisa iintlobo zokutya, imibala,
kunye noburhabaxa obutyhilwe kubo buya kukunceda ekuthinteleni ekubeni nitye ukutya okungafunekiyo
ngaphezu komzimba wakho.

5. Gcina okunye ukutya kungabonakali

Abaphandi baxela ukuba intetho edumileyo ethi, “ngaphandle kwembono, uphelelwe yingqondo” isebenza ngokukhethekileyo ekutyeni okungenangqondo.

Ukubonisa eli nqaku, olunye uphononongo lunike oonobhala uHershey's Kisses kwizitya ezigqunyiweyo ezazicacile, ukuze babone ilekese, okanye bomelele, ukuze bangabinako.

Abo banikwe izitya ezicacileyo bawavulela ukufumana iilekese ezingama-71% rhoqo, besebenzisa ii-calories ezingama-77 ezongezelelweyo ngosuku, ngokomndilili ().

Izazinzulu zikholelwa ukuba ukubona ukutya kukuqhubela ekubeni uthathe isigqibo sokutya. Ukuyibona rhoqo kukonyusa amathuba oza kukhetha ukutya ukutya.

Wenze lo msebenzi ukuba uthandwe nguwe ngokufihla ukunyanga okuhendayo, ngelixa ugcina ukutya okusempilweni kwaye okunesondlo kubonakala.

ISISHWANKATHELO
Gcina izinto ezilingayo ngaphandle kwamehlo ukuthintela
Ungazityi ungazityi. Kwelinye icala, gcina ukutya okusempilweni kubonakala
ukuba indlala iyahlasela.

6.Yandisa ukuphazamiseka kokutya

Umsebenzi omninzi uyafuneka ekutyeni ukutya, kuya kuncipha ukuba ukutyile.

Kwisifundo esinye, oonobhala banikwa izitya ezicacileyo zeelekese ezazibekwe kwiindawo ezintathu ezahlukeneyo ejikeleze iofisi: edesikeni, kwidrowa yedesika, okanye kwiimitha ezi-1.8 kude nedesika.

Abathathi-nxaxheba batya umndilili weelekese ezili-9 ngosuku xa isitya sasikwidesika, 6 ukuba isitya sasikwidrowa, kunye ne-4 ukuba kwakufuneka bahambe ngenyawo ukuya kwisitya ().

Xa bebuzwa ukuba kutheni begqibile ukutya kancinci xa izitya zibekwe kude, abathathi-nxaxheba bathi umgama owongezelelweyo ubanike ixesha lokucinga kabini malunga nokuba bayayifuna nyani na ilekese.

Yenzele lo msebenzi ngokukhetha amashwamshwam afuna umsebenzi owongezelelekileyo okanye ngokugcina ukutya okungenazakha-mzimba kungafikeleleki.

Ngcono ngoku, ziqhelanise nokutya konke ukutya kwiipleyiti kunye nokutya kuphela ngelixa uhleli etafileni yasekhitshini.

Oku kungalunganga kunokuba yile nto uyifunayo ukuzigcina ungatyisi ngokungakhathali ngaphandle kwesithukuthezi okanye ngelixa ulungiselela isidlo sangokuhlwa.

ISISHWANKATHELO Thatha
lula ukutya. Ukongeza amanyathelo ongezelelweyo kuya kukuvumela ukuba ujike
ukungaziphathi ngokungakhathali kwindlela ozikhethele yona, ukunciphisa amathuba okuba
ukuzinkcinkca ngotywala.

7. Yitya kancinci

Abacothayo abatya badla ngokutya kancinci, baziva begcwele, kwaye bakuthathe ukutya kwabo njengabamnandi ngakumbi kunabo bakhawuleza ukutya ().

Izazinzulu zikholelwa ekubeni ukuthatha ubuncinci imizuzu engama-20 ukuya kwengama-30 ukugqiba ukutya kuvumela ixesha elininzi lomzimba wakho ukukhupha iihormoni ezikhuthaza iimvakalelo zokugcwala ().

Ixesha elongeziweyo livumela nengqondo yakho ukuba ikubone ukuba utye ngokwaneleyo phambi kokuba ufikelele kweso sikhokelo sesibini ().

Ukutya ngesandla sakho esingalawulekiyo okanye usebenzisa izinti zokutshiza endaweni yemfoloko zindlela ezimbini ezilula zokunciphisa isantya sakho sokutya kwaye wenze le ncam ikusebenzele. Ukuhlafuna rhoqo kunokunceda.

ISISHWANKATHELO Iyacotha
isantya sakho sokutya yindlela elula yokutya iikhalori ezimbalwa kwaye wonwabe
ukutya ngaphezulu.

8. Khetha ngobulumko abo utya nabo

Ukutya nomntu omnye kunokukunyanzela ukuba udle ukuya kuthi ga kwiipesenti ezingama-35 ngaphezulu kunalapho usitya wedwa. Ukutya kunye neqela le-7 okanye nangaphezulu kunokonyusa inani olityayo ngama-96% (,).

Izazinzulu zikholelwa ekubeni oku kuyinyani ngakumbi xa usitya nosapho okanye nabahlobo, kuba inyusa ixesha olichitha usitya, xa kuthelekiswa naxa uzitya wedwa.

Ixesha elongezelelekileyo letheyibhile linokukutyhala ukuba ungabinayo engqondweni into eseleyo epleyitini ngelixa elinye iqela ligqiba ukutya kwabo. Isenokukukhuthaza ukuba utye i-dessert ngesiqhelo ngekhe ().

Ukuhlala kufutshane nabantu abatya kancinci okanye abantu abadla ngokutya kancinci kunokuba ungasebenzela wena, bekuchaphazela ukuba utye kancinci okanye kancinci ().

Ezinye iindlela zokulwa nale miphumo zibandakanya ukukhetha kwangaphambili ukuba ufuna ukutya okuninzi kangakanani okanye ukubuza iserver ukuba isuse ipleyiti yakho nje ukuba ugqibile ukutya.

ISISHWANKATHELO Nini
Ukutya ngamaqela, hlalani ecaleni kwabantu abatya kancinci okanye ngesantya esincinci kunawe.
Oku kunokunceda ukuthintela ukutya kakhulu.

Yitya ngokwewotshi yakho yangaphakathi

Ukuthembela kwizimpawu zangaphandle njengexesha losuku ukumisela inqanaba lakho lendlala kunokukhokelela kukutya kakhulu.

Isifundo sibonise lo mbono ngokwahlula abathathi-nxaxheba kwigumbi elingenafestile linewotshi njengexesha labo kuphela. Le wotshi yayilawulwa ngendlela eyiyo ukuze ibaleke ngokukhawuleza.

Abaphandi baqaphele ukuba abo baxhomekeke kwikloko ukuba bazi ukuba batye nini baphela besitya rhoqo kunabo baxhomekeke kwimiqondiso yendlala yangaphakathi (20).

Into enomdla kukuba, abathathi-nxaxheba abanobunzima obuqhelekileyo babengenakufane baxhomekeke kwiwotshi yokufumanisa ukuba lixesha lokutya (,).

Ukuba unengxaki yokwahlula ngokwasemzimbeni kwindlala yengqondo, zibuze ukuba ungakhawuleza uyitye na iapile.

Khumbula, indlala yokwenene ayicaluli phakathi kokutya.

Olunye uphawu oluxeliweyo lendlala yengqondo kukufuna into ethile, enje nge-sandwich ye-BLT. Ukunqwenela ukutya okuthile akunakulindeleka ukuba kubonakalise indlala yokwenene.

ISISHWANKATHELO Thembela
kwindlela yangaphakathi yendlala kunaleyo yangaphandle yokunciphisa amathuba
yokutya kakhulu kunemfuno zomzimba wakho.

10. Lumkela ‘ukutya okusempilweni’

Enkosi ngentengiso ekrelekrele, kwanokutya okubhalwe njengokusempilweni kunokubangela abanye abantu batye ngokungenangqondo.

Iilebheli "ezinamafutha asezantsi" ngumzekelo ophambili, njengoko ukutya okunamafutha amancinci kunganyanzelekanga ukuba kuphele iikhalori. Umzekelo, i-fat-fat granola ine-10% kuphela yeekhalori ezimbalwa kunamafutha aqhelekileyo.

Nangona kunjalo, abathathi-nxaxheba abafundayo banikwe igranola enelebheli ebizwa ngokuba "ngamafutha asezantsi" agqibe ukutya i-49% ngaphezulu kwegranola kunaleyo ibonelelwe ngegranola ebhalwe ngesiqhelo (22).

Olunye uphononongo luthelekise ukutya kwekhalori okusuka kwindlela engaphantsi kwendlela naseMcDonald's. Abo batye kwi-Subway basebenzise i-34% ngaphezulu kweekhalori kunokuba babecinga ukuba bazenzile, ngelixa abo batya eMcDonald badla ama-25% ngaphezulu kunokuba babecinga (23).

Ngapha koko, abaphandi baqaphele ukuba iidinway Subway diners bathambekele ekuzonwabiseni ngokuzikhethela ukutya okunempilo ngoku-odola iichips okanye iicookies ngesidlo sabo (23).

Olu tyekelo lokutya ngokungakhathali ngokungafunekiyo okuthathwa njengokusempilweni, okanye ukubabuyekeza bona ngokuba necala lento engaphilanga kangako, yaziwa njenge "impilo halo" ().

Yiyeke ngokucacileyo imiphumo ye-halo yezempilo ngokukhetha izinto ngokusekwe kwizithako zazo kunakwimibango yazo yezempilo.

Kwakhona, khumbula ukuthathela ingqalelo izinto ezisecaleni ozikhethayo.

ISISHWANKATHELO Hayi
konke ukutya okubhalwe njengezempilo kulungile kuwe. Gxila kwizithako kunokuba
amabango ezempilo. Kwakhona, kunqande ukukhetha amacala angenampilo ukuhamba nempilo yakho
isidlo.

11. Musa ukugcina

Uphando lubonakalisile ukuba ukuthenga ngobuninzi kunye nokugcina ukutya kunokutyhala ukuba utye ngakumbi.

Isifundo siphande esi siphumo ngokunika iqela labafundi beekholeji ezinobunzima obuqhelekileyo ezineeveki ezine zokutya okulula. Abanye bafumene amashwamshwam aqhelekileyo, ngelixa abanye befumana imali ephindwe kabini.

Abathathi-nxaxheba abafumene isixa esiphindwe kabini batya iipesenti ezingama-81 ngaphezulu kweekhalori ngeveki kunaleyo ifumene ubungakanani obuqhelekileyo ().

Kunqande ukuwa ngenxa yoku ngokuthenga kuphela izinto eziyimfuneko kwaye uzame ukungathengi ukutya okutyiwa kwiminyhadala okanye utyelelo olungalindelekanga.

Okokugqibela, ukuba ngenene kufuneka ugcine izinto, qiniseka ukugcina izinto ezongezelelekileyo ngaphandle kwamehlo.

ISISHWANKATHELO Ukugcinwa
ukutya kukonyusa amathuba okuba utye kakhulu. Endaweni yokuziqhelanisa
ukuthenga kuphela izinto eziyimfuneko ngeveki.

12. Yandisa umthamo wokutya

Ukutya ukutya okuninzi kukukhohlisa ingqondo yakho xa ucinga ukuba utye iikhalori ezininzi, ukunceda ukunciphisa amathuba okutya kakhulu kunye nokuzuza ubunzima.

Abaphandi bavavanye esi siphumo ngokukhonza abathathi-nxaxheba ii-smoothies ezimbini ezifanayo kwiikhalori. Nangona kunjalo, omnye unomoya ongezelelweyo kuwo. Abo basela i-smoothie yevolumu enkulu baziva begcwele kwaye batya i-12% encinci kwisidlo sabo esilandelayo ().

Indlela elula yokongeza ivolumu kukutya kwakho ngaphandle kokwandisa umxholo wekhalori kukukhetha ukutya okuphezulu okunefayibha ngobuninzi bekhalori, njengemifuno.

Kungenxa yokuba ifayibha eyongezelelweyo kunye namanzi kongeza ivolumu, eyolula isisu sakho, ikuncede uzive ugcwele (27).

Ifayibha ikwanceda ukunciphisa isantya sokukhupha isisu sakho kwaye inokukhuthaza ukukhutshwa kwehomoni ezikwenza uzive wanelisekile (27,,, 30).

Umgaqo olungileyo wesithupha wokwandisa umthamo wokutya kukugcwalisa ubuncinci beplate yakho kunye nemifuno kwisidlo ngasinye.

ISISHWANKATHELO Umthamo ophezulu
Ukutya kukunceda uzive uhluthi kwaye unciphise ukutya kwisidlo esilandelayo. Ukutya
ukutya okune-fiber-rich yindlela elula yokwenza oku.

13. Khulula iplagi ngexesha usatya

Ukutya ngelixa uphazanyiswa kunokukhokelela ekubeni utye ngokukhawuleza, uzive ungahluthi, kwaye ungatyi utye kakhulu.

Nokuba oku kukubukela umabonwakude, ukumamela unomathotholo, okanye ukudlala umdlalo wekhompyuter, uhlobo lokuphazamiseka alubonakali ngathi alunamsebenzi (,,, 34).

Umzekelo, abantu ababukele umabonwakude ngelixa besitya ukutya kwabo batya i-36% ngaphezulu kwepitsa kunye ne-71% ngaphezulu kwemacaroni kunye netshizi ().

Kwaye, kubonakala ngathi ixesha elide umboniso, kokukhona unokutya. Olunye uphononongo luqaphele ukuba abathathi-nxaxheba ababukele umboniso wemizuzu engama-60 badla iipopcorn ezingama-28% kunabo bonwabela umboniso wemizuzu engama-30 ().

Ngokuqaphelekayo, esi siphumo sibonakala sisebenza kukutya okunesondlo kunye nokutya okungenamsoco kuba abathathi-nxaxheba ababukele umboniso omde batya ne-11% ngaphezulu yeminqathe ().

Iziphazamiso ezinde zandisa ixesha olichithe usitya, zikwenza ukuba ube nako ukutya kakhulu. Ukongeza, ukutya ngelixa uphazamisekile kunokubangela ukuba ulibale ukuba ungakanani oyisebenzisileyo, okukhokelela ekutyeni kakhulu kamva emini.

Ewe kunjalo, olunye uphononongo luqwalasele ukuba abathathi-nxaxheba abadlala umdlalo wekhompyuter ngelixa besitya isidlo sasemini baziva bengahluthi kwaye betyiwa phantse kwii-biscuits eziphindwe kabini kwimizuzu engama-30 kamva, xa kuthelekiswa noogxa babo abangaphazanyiswanga ().

Ngokubeka ifowuni yakho kude, ucime i-TV, kwaye ujonge endaweni nakwimixube kunye neencasa zokutya kwakho, uya kukhawuleza uyeke ukutya ngaphandle kwengqondo kwaye endaweni yoko ungakonwabela ukutya kwakho ngengqondo.

ISISHWANKATHELO Ukutya
Ngaphandle kokusebenzisa i-TV yakho, ikhompyuter, okanye i-smartphone inokunceda ukunciphisa isixa se
ukutya emzimbeni wakho kufuneka uzive uhluthi kwaye wanelisekile.

Umgca wezantsi

Ukutshintsha ukusuka ekutyeni okungenangqondo ukuya kwingqondo, zama ezinye zeengcebiso ezilula apha ngasentla.

Ngokwenza njalo, unokuyiphucula impilo yakho iyonke kwaye ulahle ubunzima ngendlela evakalelwa ngokulula kwaye inokugcinwa ixesha elide.

Ukufumana ezona ziphumo zibalaseleyo, khetha ezi zintathu kwezi ngcebiso kwaye ujonge ukuzisebenzisa ngokungaguqukiyo kwiintsuku ezingama-66-ixesha eliqhelekileyo elithathayo ukwenza umkhwa (38).