Umbhali: John Stephens
Umhla Wokudalwa: 24 Eyomqungu 2021
Hlaziya Umhla: 22 Eyenkanga 2024
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Umxholo

Kulula ukudideka malunga nokuba kukuphi ukutya okunempilo kwaye kungenjalo.

Ngokuqhelekileyo ufuna ukunqanda ukutya okuthile ukuba ufuna ukunciphisa umzimba kunye nokuthintela izifo ezinganyangekiyo.

Kule nqaku, ezinye iindlela ezisempilweni ziyakhankanywa xa kunokwenzeka.

Nazi izinto ezingama-20 zokutya ezingenampilo ngokubanzi-nangona uninzi lwabantu zingazitya ngokumodareyitha kwiziganeko ezizodwa ngaphandle kokonakala okusisigxina kwimpilo yabo.

1. Iziselo ezineswekile

Iswekile eyongeziweyo sesinye sezona zinto ziphambili ekutyeni kwale mihla.

Nangona kunjalo, eminye imithombo yeswekile imbi kakhulu kunenye, kwaye iziselo ezineswekile ziyingozi ngakumbi.

Xa usela iikhalori ezingamanzi, ingqondo yakho ayibonakali ibhalisa njengokutya. Ke, unokuphelisa ukonyusa inani lakho lekhalori (,,).

Xa isetyenziswa kakhulu, iswekile inokuqhuba ukunganyangeki kwi-insulin kwaye inxibelelene kakhulu nezifo zesibindi ezinamafutha. Ikwanxulunyaniswa neemeko ezahlukeneyo ezinzulu, kubandakanya uhlobo lweswekile 2 kunye nesifo sentliziyo (,,).


Abanye abantu bakholelwa ekubeni iziselo ezineswekile zezona zinto zityebisayo kukutya kwale mihla- kwaye ukusela zona ngesixa esikhulu kunokuqhuba ukutyeba kunye nokutyeba (, 8,).

Ezinye iindlela

Sela amanzi, amanzi anesoda, ikofu, okanye iti endaweni yoko.Ukongeza isilayi semon emanzini okanye kwisoda amanzi kunokubonelela ngogqabhuko lwevumba.

2. Uninzi lwee-pizza

Ipizza yenye yezona ndawo zithandwayo ehlabathini zokutya okungenampilo.

Uninzi lwee-pizza zorhwebo zenziwa ngezithako ezingekho sempilweni, kubandakanya intlama ecoliweyo kunye nenyama egqitywe kakhulu. I-pizza nayo ihlala iphakamileyo kakhulu kwiikhalori.

Ezinye iindlela

Ezinye iivenkile zokutyela zibonelela ngezithako ezisempilweni. Ii-pizza zasekhaya zinokuba sempilweni kakhulu, ukuba nje ukhetha izithako ezifanelekileyo.

3. Isonka esimhlophe

Uninzi lwezonka ezithengiswayo azinampilo xa zityiwe ngesixa esikhulu, njengoko zenziwe ngengqolowa esulungekisiweyo, ephantsi kwifayibha kunye nezakhamzimba eziyimfuneko kwaye zinokukhokelela kwizipikisi ezikhawulezayo kwiswekile yegazi (10).

Ezinye iindlela

Kubantu abanokunyamezela i-gluten, isonka sikaHezekile lukhetho oluhle kakhulu. Isonka esenziwe ngeenkozo zonke sisempilweni kunesonka esimhlophe.


Ukuba unengxaki nge-gluten okanye i-carbs, ke nazi iiresiphi ezili-15 zezonka ezingenazo i-gluten-free and low in carbs.

4. Uninzi lweejusi zeziqhamo

Ijusi yeziqhamo ihlala icingelwa ukuba isempilweni.

Ngelixa ijusi iqulethe ii-antioxidants kunye nevithamin C, ikwapakisha ixabiso eliphezulu leswekile engamanzi.

Ngapha koko, ijusi yeziqhamo igcina nje iswekile eninzi njengeziselo ezineswekile ezinje ngeCoke okanye iPepsi- kwaye ngamanye amaxesha nangaphezulu ().

Ezinye iindlela

Ezinye iijusi zeziqhamo zibonisiwe zinezibonelelo zezempilo nangona zinomxholo weswekile, njengerharnate kunye neeblue juice.

Nangona kunjalo, ezi kufuneka zithathelwe ingqalelo ngamanye amaxesha, hayi inxenye yemihla ngemihla yokutya kwakho.

5. Iisiriyeli zakusasa ezinencasa

Ukutya okuziinkozo kwasekuseni kusingathwa ukutya okuziinkozo okufana nengqolowa, ihabile, irayisi kunye nombona.

Zithandwa ngokukodwa phakathi kwabantwana kwaye zihlala zityiwa nobisi.

Ukwenza ukuba zithandeke ngakumbi, iinkozo ziyosiwa, zihlikihliwe, zishicilelwe, ziqengqiwe, okanye zifakwe egazini. Ngokuqhelekileyo ziphezulu kwishukela esongeziweyo.


Eyona nto iphambili kuninzi lokutya okutya kwasekuseni yimixholo ephezulu yeswekile. Ezinye zimnandi kangangokuba zinokufaniswa neelekese.

Ezinye iindlela

Khetha ukutya okuziinkozo kwasekuseni okuphezulu kwifayibha kunye neswekile esezantsi. Ngcono nangakumbi, yenza i-oat porridge yakho ekuqaleni.

6. Ukutya okuqhotsiweyo, okrojiweyo okanye okosiweyo

Ukuqhotsa, ukosa kunye nokugcoba zezinye zeendlela zokupheka ezingalunganga.

Ukutya okuphekwe ngezi ndlela kuhlala kunencasa kunye nekhalori. Iindidi ezininzi zeekhompawundi ezingekho sempilweni nazo ziyenzeka xa ukutya kuphekwe phantsi kobushushu obuphezulu.

Oku kubandakanya i-acrylamides, i-acrolein, i-heterocyclic amines, i-oxysterols, i-polycyclic enamakha e-hydrocarbons (i-PAHs), kunye neemveliso zokuphela kwexesha le-glycation (AGEs) (,,,,,).

Iikhemikhali ezininzi ezenziweyo ngexesha lokupheka okushushu kakhulu zinxulunyaniswe nomngcipheko okhulayo womhlaza kunye nesifo sentliziyo (, 19,).

Ezinye iindlela

Ukuphucula impilo yakho, khetha iindlela zokupheka ezinamandla nezisempilweni, ezinjengokubilisa, ukubilisa, ukwenza iblanching kunye nokufutha.

7. Iikeyiki, iikeyiki kunye neekeyiki

Uninzi lwepheki, iicookies, kunye neekeyiki azisempilweni xa zityiwe kakhulu.

Iinguqulelo ezipakishwe ngokubanzi zenziwa ngeswekile ecoliweyo, umgubo wengqolowa ococekileyo, kunye namafutha ongezelelweyo. Ukunciphisa, okunokuba phezulu kumanqatha angenampilo, ngamanye amaxesha kongezwa.

Olu nyango lunokuba nencasa, kodwa phantse abanazo izakhamzimba eziyimfuneko, iikhalori ezininzi, kunye nezilondolozo ezininzi.

Ezinye iindlela

Ukuba awukwazi ukuhlala kude nedessert, intwasahlobo ye-yoghurt yamaGrike, iziqhamo ezintsha, okanye itshokholethi emnyama.

8. Iifrithi zaseFransi kunye neetshipsi zeetapile

Iitapile ezimhlophe ziphelele.

Nangona kunjalo, into efanayo ayinakuthethwa ngeefry zaseFrance kunye neetshipsi zeetapile.

Oku kutya kuphezulu kakhulu kwiikhalori, kwaye kulula ukutya izixa ezigqithileyo. Izifundo ezininzi zidibanisa iifriji zaseFransi kunye neetapile zetshipsi ekufumaneni ubunzima (, 22).

Oku kutya kunokuqulatha isixa esikhulu se-acrylamides, eziyizinto ze-carcinogenic ezenziwayo xa iitapile zifreyithiwe, zibhakwe okanye zosiwe (23,).

Ezinye iindlela

Iitapile zisetyenziswa kakuhle xa ubilisiwe, ungafritsi. Ukuba ufuna into ejijekileyo yokutshintsha iichips zeetapile, zama iminqathe yabantwana okanye amandongomane.

9. Ukutya okungenamsoco okungenagluten

Malunga nesinye kwisithathu sabemi base-US bazama ukuthintela i-gluten (25).

Nangona kunjalo, abantu bahlala befaka ukutya okunempilo, okune-gluten kunye nokutya okune-junk okusetyenzisiweyo okwenzeka ukuba kungabikho gluten.

Ezi mveliso zingena gluteni zihlala zineswekile eninzi kunye neenkozo ezicokisekileyo ezinje ngesitatshi sengqolowa okanye isitatshi setapioca. Ezi zithako zinokubangela i-spikes ezikhawulezayo kwiswekile yegazi kwaye ziphantsi kwizakhamzimba ezibalulekileyo.

Ezinye iindlela

Khetha ukutya okungafunekiyo ngokwendalo, njengokutya okungaphunyezwanga kwezityalo kunye nokutya kwezilwanyana.

10. Yalela incindi

Incindi ye-Agave siswiti esisoloko sithengiswa njengezisempilweni.

Nangona kunjalo, ihlanjululwe kakhulu kwaye iphezulu kakhulu kwi-fructose. Amanani aphakamileyo e-fructose avela kwiiswiti ezongeziweyo anokuba yingozi empilweni ().

Ngapha koko, incindi ye-agave iphakame kakhulu kwi-fructose kunezinye iilekese ezininzi.

Ngelixa itafile yeswekile ingama-50% e-fructose kunye nesiraphu yengqolowa ene-high-fructose ejikeleze i-55%, i-agave nectar yi-85% fructose ().

Ezinye iindlela

I-Stevia kunye ne-erythritol ziphilile, zendalo, kunye nezinye iindlela ezingenazo ikhalori.

11. I-yogurt enamafutha asezantsi

I-yogurt inokuba sempilweni emangalisayo.

Nangona kunjalo, uninzi lweeyogathi ezifumaneka kwivenkile yokutya azilunganga kuwe.

Bahlala benamafutha asezantsi kodwa balayishwe iswekile ukubuyekeza incasa ebonelelwa ngamanqatha. Ukubeka ngokulula, uninzi lweyogathi ibinempilo yayo, amafutha endalo athatyathelwe indawo sisithako esingenampilo.

Ukongeza, iiyogathi ezininzi aziboneleli ngeebhaktiriya zeprobiotic njengoko kukholelwa ngokubanzi. Zisoloko zinamafutha, abulala uninzi lweentsholongwane zawo.

Ezinye iindlela

Khetha i-yogurt eqhelekileyo, enamafutha apheleleyo aqukethe iinkcubeko eziphilayo okanye ezisebenzayo (iiprobiotic). Ukuba kunokwenzeka, thenga iintlobo zeenkomo ezitya ingca.

12. Ukutya okungekho mgangathweni kakhulu

Izidlo ezisezantsi zecarb zithandwa kakhulu.

Ngelixa ungatya ukutya okuninzi ngokutya okunjalo, kuya kufuneka ulumkele ukuveliswa kweemveliso ze-carb ezisezantsi. Oku kubandakanya iilekese ze-carb ezisezantsi kunye nokutshintsha ukutya.

Oku kutya kuhlala kwenziwa kakhulu kwaye kupakishwe ngezongezo.

Ezinye iindlela

Ukuba unokutya okune-carb esezantsi, jolisa ekutyeni okuphantsi kwendalo kwii-carbs, ezibandakanya amaqanda, ukutya kwaselwandle, kunye nemifuno enamagqabi.

13. Ice cream

Ice cream isenokuba mnandi, kodwa ilayishwe iswekile.

Le mveliso yobisi nayo iphezulu kwiikhalori kwaye kulula ukuyitya kakhulu. Ukuba uyitya njenge dessert, uhlala uyifaka ngaphezulu kwekhalori yakho eqhelekileyo.

Ezinye iindlela

Kuyenzeka ukuba ukhethe iimveliso ezinempilo okanye wenze i-ice cream yakho usebenzisa iziqhamo ezintsha kunye neswekile encinci.

14. Iibhendi zelekese

Imivalo yeelekese ayinampilo.

Ziphezulu kwiswekile, umgubo wengqolowa ococekileyo, kunye namafutha aqhubekileyo ngelixa ziphantsi kakhulu kwizondlo eziyimfuneko.

Ngaphezulu, oku ukuphatha kuya kukushiya ulambile ngenxa yendlela umzimba wakho odibanisa ngayo ezi bhombu zeswekile.

Ezinye iindlela

Yitya iziqhamo okanye isiqwenga setshokholethi emnyama endaweni yoko.

15. Inyama eyenziweyo

Nangona inyama engacwangciswanga inokuba sempilweni kwaye inesondlo, ayinyani le kwinyama esele yenziwe.

Izifundo zibonakalisa ukuba abantu abatya inyama eqeshiweyo banomngcipheko ophezulu wokugula kakhulu, kubandakanya umhlaza wekolon, udidi lwesibini lweswekile, kunye nesifo sentliziyo (28,).

Uninzi lwezi zifundo ziqwalasele ngokwendalo, okuthetha ukuba azinakho ukungqina ukuba inyama eqhutyiweyo inetyala. Nangona kunjalo, ikhonkco leenkcukacha-manani lomelele kwaye lihambelana phakathi kwezifundo.

Ezinye iindlela

Ukuba ufuna ukutya ibhekoni, iisoseji, okanye ipepperoni, zama ukuthenga koosilarha basekuhlaleni abangazongeziyo izinto ezininzi ezingenampilo.

16. Isonka samasi esisetyenzisiweyo

I-Cheese iphilile ngokumodareyitha.

Igcwele izondlo, kwaye isilayidi esinye sipakisha zonke izondlo njengeglasi yobisi.

Okwangoku, iimveliso zeshizi ezicwangcisiweyo azifani nesonka samasi esiqhelekileyo. Zenziwe ikakhulu ngezithako zokuzalisa ezenzelwe ukuba nembonakalo yetshizi kunye nokuthungwa.

Qiniseka ukuba ufunda iilebheli ukuqinisekisa ukuba itshizi yakho inebisi kunye nezinto ezimbalwa ezingezizo.

Ezinye iindlela

Yitya itshizi yokwenyani endaweni yoko. Iindidi eziphilileyo zibandakanya i-feta, mozzarella, kunye ne-cottage cheese. Iindlela ezininzi ze-vegan zeshizi nazo zinokukhetha okuhle.

17. Ukutya okukhawulezayo okuninzi

Ngokubanzi, ukutya okutya okukhawulezayo kunika ukutya okungenamsoco.

Uninzi lweminikelo yabo luveliswa ngobuninzi kwaye lusezantsi kwizakhamzimba.

Ngaphandle kwamaxabiso asezantsi, ukutya okukhawulezayo kunokuba negalelo kumngcipheko wesifo kwaye kwenzakalise impilo yakho ngokubanzi. Kufuneka ujonge ngokukodwa izinto eziqhotsiweyo.

Ezinye iindlela

Ngenxa yoxinzelelo olwandayo, uninzi lokutya okukhawulezayo sele kuqale ukubonelela ngeendlela ezinempilo.

18. Iziphuzo zekofu ezinekhalori eziphezulu

Ikofu ilayishwe ngama-antioxidants kwaye inikezela ngezibonelelo ezininzi.

Ngokukodwa, abo basela ikofu banomngcipheko osezantsi wezifo ezinzulu, ezinje ngohlobo lweswekile 2 kunye neParkinson's (, 31).

Kwangelo xesha, ii-creamers, iisiraphu, izongezo, kunye neeswekile ezihlala zongezwa kwikofu azisempilweni.

Ezi mveliso ziyingozi njengaso nasiphi na isiselo esiswiti eswekile.

Ezinye iindlela

Sela ikofu elula endaweni yoko. Ungadibanisa isixa esincinci sokhilimu onzima okanye ubisi olunamafutha apheleleyo ukuba unqwenela.

19. Nantoni na eneswekile eyongeziweyo okanye iinkozo ezicoliweyo

Kubalulekile ukunqanda - okanye ubuncinci ukunciphisa - ukutya okuqulathe iswekile eyongeziweyo, iinkozo ezicokisekileyo, kunye namafutha okuhambisa angengawo.

Ezi zezinye zezinto ezingekho mpilweni kodwa zixhaphakileyo ekutyeni kwale mihla. Ke, ukubaluleka kweelebheli zokufunda akunakubaxwa.

Oku kusebenza nakwinto ekuthiwa kukutya kwezempilo.

Ezinye iindlela

Nenjongo yesondlo-esinyeneyo, ukutya okupheleleyo, okufana neziqhamo ezintsha kunye neenkozo ezipheleleyo.

20. Okona kutya kugqitywe kakhulu

Eyona ndlela ilula yokutya okusempilweni kunye nokunciphisa umzimba kukuthintela ukutya okucutshungulweyo kangangoko.

Izinto eziqhubekekayo zihlala zipakishwe kwaye zilayishwe ngetyuwa okanye iswekile engaphezulu.

Ezinye iindlela

Xa uthenga, qiniseka ukuba ufunda iilebheli zokutya. Zama ukulayisha inqwelo yakho ngentabalala yemifuno kunye nokunye ukutya okugcweleyo.

Umgca wezantsi

Nangona ukutya kwaseNtshona kubeka ukutya okuninzi okungenamsoco, unokugcina ukutya okunempilo ukuba uyeka ukucocwa, izinto ezineswekile ephezulu ekhankanywe apha ngasentla.

Ukuba ujolise ekutyeni okupheleleyo, uya kuba ulungile kwindlela yakho yokuziva ubhetele kwaye uphinde ufumane impilo yakho.

Ngaphezu koko, ukuziqhelanisa nengqondo xa usitya ngokumamela imikhwa yomzimba wakho kwaye unike ingqalelo kwiincasa kunye nezinto ezenziwayo kunokukunceda ukuba wazi ngakumbi nokuba utya ntoni, ekuvumela ukuba ufezekise ubudlelwane obungcono kunye nokutya.

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