Ukutya neZiselo ezi-18 eziPhakamileyo ngokumangalisayo kwiSwekile

Umxholo

• 1. I-yogurt encinci enamafutha
• 2. Isoso seBarbecue (BBQ)
• 3. Ketchup
• 4. Ijusi yeziqhamo
• 5. Isosi yespaghetti
• 6. Iziselo zezemidlalo
• 7. Ubisi lweetshokholethi
• 8. Granola
• 9. Iikhofu ezinamakha
• 10. Iced iti
• 11. Iiprotein bars
• 12. Amanzi eVitamin
• 13. Isobho esele yenziwe
• 14. Isidlo sakusasa
• 15. Iibhari zesiriyeli
• 16. Iziqhamo ezinamathanga
• 17. Iimbotyi ezibhakiweyo enkonkxiweyo
• 18. I-smoothies zangaphambili
• Umgca wezantsi
• Iti ye-DIY yokuNqanda iiShukela

Ukutya iswekile eninzi kakhulu kuyingozi empilweni yakho.

Inxulunyaniswe nomngcipheko wezifo ezininzi, kubandakanya ukutyeba kakhulu, isifo sentliziyo, uhlobo lweswekile 2, kunye nomhlaza (,,, 4).

Abantu abaninzi ngoku bazama ukunciphisa iswekile abayithathayo, kodwa kulula ukuyithathela ingqalelo into oyityayo.

Esinye sezizathu kukuba ukutya okuninzi kuneswekile efihliweyo, kubandakanya nokunye ukutya obungayi kukucinga njengokumnandi.

Ngapha koko, kwaneemveliso ezithengiswa "njengokukhanya" okanye "amanqatha asezantsi" zihlala zineswekile eninzi kunaleyo yesiqhelo ().

Umbutho weAmerican Heart Association (AHA) ucebisa ukuba abasetyhini banciphise ukutya iswekile kwiitispuni ezi-6 (25 gram) ngemini, ngelixa amadoda kufuneka anciphise ukutya kwabo kwiitepuni eziyi-9 (37.5 gram) (6).

Nazi izinto ezili-18 zokutya neziselo ezineswekile eninzi kunokuba ucinga.

1. I-yogurt encinci enamafutha

I-yogurt inokuba nesondlo kakhulu. Nangona kunjalo, ayizizo zonke iyogathi eyenziweyo ngokulinganayo.

Njengezinye iimveliso ezininzi ezinamafutha asezantsi, ii-yogurts ezinamafutha asezantsi zineswekile eyongeziweyo kuzo ukongeza incasa.

Umzekelo, ikomityi enye (245 gram) yeyogathi enamafutha asezantsi inokuba ne-gram ezingama-45 zeswekile, ezimalunga neetispuni ezili-11. Oku kungaphezulu komda wemihla ngemihla wamadoda nabasetyhini kwikomityi enye yeyogathi “esempilweni” ().

Ngapha koko, iyogathi enamafutha asezantsi ayibonakali ngathi inezibonelelo ezifanayo zempilo njenge yogurt egcweleyo (8,,).

Kungcono ukhethe i-fat full, yendalo, okanye i-yogurt yogurt. Gwema i-yogurt eneswekile kunye noshukela.

2. Isoso seBarbecue (BBQ)

I-Barbecue (i-BBQ) isosi inokwenza i-marinade emnandi okanye idiphu.

Nangona kunjalo, iipunipoons ezi-2 (ezijikeleze iigram ezingama-28) zesosi zinokuqulatha malunga ne-9 yeeshukela. Oku kungaphezulu kweetispuni ezi-2 ezixabisekileyo ().

Ngapha koko, malunga ne-33% yesisindo se-BBQ isosi inokuba siswekile esulungekileyo ().

Ukuba ukhululekile ekusebenzeni kwakho, oku kwenza kube lula ukusebenzisa iswekile eninzi ngaphandle kwentsingiselo.

Ukuqinisekisa ukuba awufumani kakhulu, jonga iilebhile kwaye ukhethe isosi ngenani elincinci leswekile elongeziweyo. Kwakhona, khumbula ukubukela iinxalenye zakho.

3. Ketchup

I-Ketchup yenye yezona zinto zidumileyo emhlabeni, kodwa-njenge-BBQ isosi - ihlala ilayishwa iswekile.

Zama ukukhumbula ubungakanani besahlulo sakho xa usebenzisa i-ketchup, kwaye ukhumbule ukuba icephe elinye leetabhu linokuqulatha phantse itispuni enye yeswekile ().

4. Ijusi yeziqhamo

Njengesiqhamo sonke, incindi yeziqhamo ineevithamini kunye neeminerals.

Nangona kunjalo, nangona kubonakala ngathi lukhetho olusempilweni, ezi vithamini kunye neeminerals ziza nethamo elikhulu leswekile kunye nefayibha encinci.

Ngokwesiqhelo kuthatha iziqhamo ezininzi ukuvelisa iglasi enye yejusi yeziqhamo, ke ufumana iswekile eninzi kwiglasi yejusi kunokuba ubunokufumana ngokutya iziqhamo zonke. Oku kwenza ukuba kube lula ukusebenzisa isixa esikhulu seswekile ngokukhawuleza.

Ngapha koko, kunokubakho iswekile eninzi kwityusi yeziqhamo njengoko kunjalo kwisiselo esinoshukela njengeCoke. Iziphumo zempilo ezibi eziye zanxulunyaniswa ngokuqinisekileyo nesoda eneswekile zinokunxulunyaniswa neencindi zeziqhamo (,,).

Kungcono ukhethe iziqhamo zonke kwaye unciphise ukutya kwakho iijusi zeziqhamo.

5. Isosi yespaghetti

Iiswekile ezongeziweyo zihlala zifihliwe kukutya esingakucingi nokuba kunencasa, njengesosi yespaghetti.

Zonke iisosi zespaghetti ziya kuba neswekile yendalo enikezwe ukuba yenziwe kunye neetumato.

Nangona kunjalo, iisosi ezininzi zespaghetti ziqulathe iswekile eyongeziweyo ngokunjalo.

Eyona ndlela yokuqinisekisa ukuba awufumani swekile engafunekiyo kwisosi yakho yepasta kukwenza ngokwakho.

Nangona kunjalo, ukuba ufuna ukuthenga i-spaghetti sauce kwangaphambili, jonga iilebula kwaye ukhethe enye engenayo iswekile kuluhlu lwezithako okanye inoluhlu olusondele kakhulu ezantsi. Oku kubonisa ukuba ayisosithako sikhulu.

6. Iziselo zezemidlalo

Iziphuzo zezemidlalo zihlala ziphosakele njengokhetho olusempilweni kwabo benza imithambo.

Nangona kunjalo, iziselo kwezemidlalo ziyilelwe ukuba zenze ihydrate kwaye zibasele iimbaleki eziqeqeshiweyo ngexesha elide, elinamandla lokuzilolonga.

Ngesi sizathu, ziqulathe izixa ezikhulu zeswekile ezongeziweyo ezinokufunxwa ngokukhawuleza kwaye zisetyenziselwe amandla.

Ngapha koko, ibhotile esemgangathweni ye-20-ounce (591-mL) yebhotile yesiselo sezemidlalo iya kuba ne-37.9 gram yeswekile eyongeziweyo kunye neekhalori ezili-198. Oku kulingana neetispuni eziyi-9.5 zeswekile ().

Iziphuzo zemidlalo ke ngoko zahlulwa njengeziselo ezineswekile. Njengesoda kunye nejusi yeziqhamo, ziye zadityaniswa nokukhuluphala kunye nesifo se-metabolic (17, 18,).

Ngaphandle kokuba imbaleki yembaleki okanye imbaleki ebalaseleyo, kuya kufuneka unamathele emanzini xa usenza umthambo. Yeyona nto ilungileyo ekukhetheni uninzi lwethu (20).

7. Ubisi lweetshokholethi

Ubisi lwetshokholethi lubisi olunongwe ngecocoa kunye nencasa ngeswekile.

Ubisi ngokwalo sisiselo esinesondlo. Ngumthombo otyebileyo wezondlo ezilungele impilo yethambo, kubandakanya ikhalsiyam kunye neprotheni.

Nangona kunjalo, ngaphandle kokuba nazo zonke iimpawu zesondlo sobisi, iglasi ye-8-ounce (230-mL) yeglasi yobisi yetshokholethi iza ne-11.4 yeegram (2.9 iisupuni) zeswekile eyongeziweyo (,).

8. Granola

I-Granola ihlala ithengiswa njengokutya okunempilo okunamafutha asezantsi, ngaphandle kokuphakama kuzo zombini iikhalori kunye neswekile.

Esona sithako siphambili kwi-granola zii-oats. I-oats eqengqelekileyo ye-oats yicereal elungeleleneyo ene-carbs, protein, fat, kunye nefiber.

Nangona kunjalo, ii-oats ezikwi-granola zidityaniswe namandongomane kunye nobusi okanye ezinye izinto eziswiti, ezonyusa inani leswekile kunye neekhalori.

Ngapha koko, iigram ezili-100 zegranola ziqulathe malunga neekhalori ezingama-400 ukuya kuma-500 kunye neetispuni ezingama-5-7 zeswekile (,).

Ukuba uyayithanda igranola, zama ukukhetha enye eneswekile encinci okanye wenze eyakho. Ungayongeza njenge-topping kwiziqhamo okanye iyogathi kunokuba ugalele isitya sonke.

9. Iikhofu ezinamakha

Ikofu enencasa ngumkhwa othandwayo, kodwa inani leswekile ezifihliweyo kwezi ziselwayo linokumangalisa.

Kwezinye iikhonkco zekhofi, ikofu enkulu enencasa okanye isiselo sekhofi sinokuqulatha iigram ezingama-45 zeswekile, ukuba azikho ngaphezulu. Oko kulingana neetispuni ezili-11 zeswekile eyongeziweyo ngokusebenza (25, 26, 27).

Ukujonga unxibelelwano olomeleleyo phakathi kweziselo ezineswekile kunye nempilo enkenenkene, kungcono kungcono ukunamathela kwikofu ngaphandle kwesiraphu enencasa okanye iswekile eyongeziweyo.

10. Iced iti

Iced iti ihlala iswiti kunye nencasa yesiraphu.

Iyaziwa ngeendlela ezahlukeneyo kunye neencasa kwihlabathi liphela, kwaye oku kuthetha ukuba umxholo weswekile unokuhluka kancinci.

Uninzi lweetayi ze-iced ezilungiselelwe ukuthengisa ziya kuba nee-gram ezingama-35 zeswekile nge-12-ounce (340-mL). Oku kuyafana nebhotile yeCoke (,).

Ukuba uyayithanda iti, khetha iti eqhelekileyo okanye ukhethe iti enomkhenkce engenayo nayiphi na iswekile eyongeziweyo.

11. Iiprotein bars

Iiprotein bar yindawo yokutya ethandwayo.

Ukutya okuqulethe iproteni kunxulunyaniswe neemvakalelo zokugcwala, ezinokunceda ukunciphisa umzimba (,).

Oku kukhokelele ekubeni abantu bakholelwe ukuba iiprotein bar yindawo yokutya esempilweni.

Ngelixa kukho iiprotheyini ezisempilweni kwimarike, ezininzi ziqulathe malunga ne-20 yeegramu zeswekile esongeziweyo, zisenza umxholo wazo wesondlo ofane nowe-candy bar (,,).

Xa ukhetha ibha yeprotheni, funda ileyibhile kwaye uphephe ezo ziphezulu kwiswekile. Unokutya ukutya okuneproteni ephezulu njengeyogathi endaweni yoko.

12. Amanzi eVitamin

I-Vitaminwater ithengiswa njengesiselo esisempilweni esineevithamini kunye neeminerals.

Nangona kunjalo, njengezinye ezininzi "iziselo zempilo," iVitaminwater iza nesixa esikhulu seswekile esongeziweyo.

Ngapha koko, ibhotile yeVitaminwater yesiqhelo iqulathe malunga neekhalori ezili-100 kunye neegram ezingama-30 zeswekile (35, 36).

Kananjalo, ngaphandle kwawo onke amabango ezempilo, kububulumko ukunqanda iVitaminwater kangangoko kunokwenzeka.

Unokukhetha iVitaminwater zero, inguqulelo engenashukela. Yenziwe ngeeswiti ezingezizo endaweni yoko.

Oko kwathethi, amanzi acocekileyo okanye amanzi amenyezelayo lukhetho olunempilo ukuba unxaniwe.

13. Isobho esele yenziwe

Isuphu ayikuko ukutya oqhele ukunxulumana neswekile.

Xa yenziwe ngezithako ezitsha, lukhetho olusempilweni kwaye inokuba yindlela elungileyo yokwandisa ukusetyenziswa kwemifuno ngaphandle komzamo omkhulu.

Imifuno kwiisuphu ineswekile ngokwendalo, okulungele ukutyiwa kunikwe ukuba zihlala zikhona ngexabiso elincinci kunye nezinye izondlo.

Nangona kunjalo, iisuphu ezininzi ezilungiselelwe ukuthengisa zinezinto ezininzi ezongeziweyo, kubandakanya iswekile.

Ukujonga iishukela ezongeziweyo kwisobho sakho, jonga uluhlu lwezithako zamagama anjenge:

• isosi
• Imithombo yerhasi
• dextrose
• maltose
• Isiraphu yengqolowa ephezulu ye-fructose (HFCS) kunye nezinye iisiraphu

Ukunyuka okuphezulu kuluhlu isithako kukuba, umxholo wayo uphezulu kwimveliso. Jonga xa abavelisi bedwelisa amanani amancinci eswekile ahlukeneyo, njengoko oko kungolunye uphawu umveliso unokuba phezulu kwiswekile iyonke.

14. Isidlo sakusasa

Ukutya okuziinkozo kukutya okuthandwayo, okukhawulezayo nokulula.

Nangona kunjalo, ukutya okuziinkozo okukhethayo kunokuchaphazela kakhulu ukusetyenziswa kweswekile, ngakumbi ukuba uyitya yonke imihla.

Ezinye izidlo zasekuseni, ngakumbi ezo zithengiswa ebantwaneni, zineswekile eninzi eyongeziweyo. Ezinye ziqulathe iigram ezili-12, okanye iitispuni ezi-3 zeswekile kwigrama encinci engama-34 (i-1.2-ounce) ekhonza (, 38, 39).

Jonga ileyibhile kwaye uzame ukukhetha isiriyeli ephezulu kwifayibha kwaye ayiqulathanga iswekile.

Ngcono okwangoku, vuka imizuzu embalwa ngaphambili kwaye upheke isidlo sakusasa esikhawulezileyo esinempilo kunye nokutya okuneproteni ephezulu njengamaqanda. Ukutya iiproteni kwisidlo sakusasa kunokukunceda ukunciphisa umzimba.

15. Iibhari zesiriyeli

Ngexesha lesidlo sakusasa ekuhambeni, imivalo yeesiriyeli inokubonakala ngathi lukhetho olusempilweni nolulungileyo.

Nangona kunjalo, njengeminye "imivalo yezempilo," iibharri zesiriyeli zihlala ziyilebisi efihlakeleyo. Uninzi luqulathe ifayibha encinci okanye iprotein kwaye zilayishwe iswekile eyongeziweyo.

16. Iziqhamo ezinamathanga

Zonke iziqhamo ziqulathe iswekile yendalo. Nangona kunjalo, ezinye iziqhamo ezisemathinini ziyaxobulwa zize zigcinwe kwisiraphu eswekile. Ukuqhubekeka kususa iziqhamo kwifayibha yayo kwaye kongeza iswekile eninzi ngokungeyomfuneko kwinto emelwe kukutya okulula.

Inkqubo yokunkonkxa inokutshabalalisa uvithamin C onovakalelo lobushushu, nangona uninzi lwezinye izondlo zilondolozwe kakuhle.

Iziqhamo zonke ezitsha zilungile. Ukuba ufuna ukutya iziqhamo ezinqiniweyo, jonga enye egcinwe kwijusi kunokuba isiraphu. Ijusi inexabiso elisezantsi kancinci leswekile.

17. Iimbotyi ezibhakiweyo enkonkxiweyo

Iimbotyi ezibhakiweyo kokunye ukutya okunencasa okusoloko kumangalisa ukuba kuneswekile eninzi.

Ikomityi (254 gram) yeembotyi ezibhakiweyo eziqulathe malunga neetispuni ezi-5 zeswekile (.

Ukuba uthanda iimbotyi ezibhakiweyo, unokukhetha iinguqulelo zeswekile esezantsi. Banokuqulatha malunga nesiqingatha sesixa seswekile esifumaneka kwiimbotyi eziqhelekileyo ezibhakiweyo.

18. I-smoothies zangaphambili

Ukudibanisa iziqhamo ngobisi okanye iyogathi kusasa ukuzenzela ismoothie kunokuba yindlela elungileyo yokuqala usuku lwakho.

Nangona kunjalo, ayizizo zonke i-smoothies ezisempilweni.

Uninzi lwee-smoothies ezivelisiweyo zentengiso ziza ngobukhulu obukhulu kwaye zinokudityaniswa kunye nezithako ezinjengejusi yeziqhamo, i-ayisikrimu, okanye isiraphu. Oku kwandisa umxholo wabo weswekile.

Ezinye zazo ziqulathe izixa ezikhulu ezihlekisayo zeekhalori kunye neswekile, ngaphezulu kwe-54 yeegram (13.5 iisupuni) zeswekile kwi-ounce enye okanye kwi-ounce enye esebenza (, 42, 43, 44, 45).

Ukufumana i-smoothie esempilweni, jonga izithako kwaye uqiniseke ukuba ubukele ubungakanani besabelo sakho.

Umgca wezantsi

Iswekile ezongeziweyo aziyonxalenye iyimfuneko yokutya kwakho. Nangona ixabiso elincinci lilungile, linokubangela ingozi enkulu ukuba ityiwa ngesixa esikhulu rhoqo.

Eyona ndlela yokuthintela iswekile efihliweyo kwizidlo zakho kukuba ubenzele ekhaya ukuze wazi kakuhle ukuba zeziphi.

Nangona kunjalo, ukuba ufuna ukuthenga ukutya okulungiselelwe kwangaphambili, qiniseka ukuba ujonga ileyibhile ukuchonga nasiphi na iswekile eyongeziweyo, ngakumbi xa uthenga ukutya kolu luhlu.

Iti ye-DIY yokuNqanda iiShukela