Ukutya okutya kwasekuseni: Ngaba usempilweni okanye akunampilo?

Umxholo

• Yintoni ukutya okuziinkozo kwasekuseni?
• Igcwele iswekile kunye ne-carbs ehlaziyiweyo
• Ukulahlekisa amabango ezempilo
• Rhoqo kuthengiswa kubantwana
• Ukukhetha iintlobo ezisempilweni
• Nciphisa iswekile
• Cwangcisa ifayibha ephezulu
• Nika ingqalelo izahlulo
• Funda uluhlu lwezithako
• Yongeza iprotheni
• Khetha isidlo sakusasa esingasetyenziswanga
• Umgca wezantsi
• Ukulungiselela isidlo: Yonke imihla isidlo sakusasa

Ukutya okubandayo kukutya okulula, okulula.

Uninzi luqhayisa ngamabango ezempilo amnandi okanye luzama ukukhuthaza indlela esondeleyo yokutya. Kodwa usenokuzibuza ukuba ingaba ezi siriyeli zisempilweni na njengoko zisitsho.

Eli nqaku lijonga ngokucacileyo iinkozo zesidlo sakusasa kunye nefuthe lazo kwimpilo.

Yintoni ukutya okuziinkozo kwasekuseni?

Isidudu sakusasa senziwe ngeenkozo ezicutshiwe kwaye zihlala ziqiniswa ngeevithamini kunye neeminerals. Idla ngokutya ngobisi, iyogathi, iziqhamo, okanye amandongomane ().

Nantsi indlela ukutya okusanhlamvu okwenziwe ngayo:

1. Iqhubekekisa. Iinkozo zidla ngokwenziwa umgubo ocoliweyo zize ziphekwe.
2. Ukuxuba. Umgubo uxutywe nezithako ezinje ngeswekile, icocoa kunye namanzi.
3. Ukukhupha. Uninzi lweesiriyeli zesidlo sakusasa ziveliswa nge-extrusion, inkqubo enobushushu obuphezulu esebenzisa umatshini ukubumba ukutya okuziinkozo.
4. Ukuqwayita. Okulandelayo, ukutya okuziinkozo kuyomiswa.
5. Ukubumba. Okokugqibela, isiriyeli siyilelwe kwifom, ezinje ngeebhola, iinkwenkwezi, ii-loops okanye iingxande.

Ukutya okuziinkozo kwasekuseni kusenokuzikhukhumalisa, ukufakelwa, okanye ukufakelwa - okanye kugalelwe itshokholethi okanye iqabaka ngaphambi kokuba yomiswe.

Isidudu sakusasa senziwe ngeenkozo ezicoliweyo, amaxesha amaninzi yinkqubo ebizwa ngokuba yi-extrusion. Kucutshungulwa kakhulu, kunye nezithako ezininzi ezongeziweyo.

Igcwele iswekile kunye ne-carbs ehlaziyiweyo

Iswekile eyongeziweyo inokuba sesona sithako sibi kukutya kwangoku.

Inegalelo kwizifo ezininzi ezinganyangekiyo, kwaye uninzi lwabantu lutya kakhulu (,,).

Ngokukodwa, uninzi lweswekile luvela kukutya okucutshungulweyo- kunye neesiriyeli zasekuseni ziphakathi kokutya okuchuliweyo okuthandwayo okuphezulu kwiswekile.

Ngapha koko, uninzi lweesiriyeli zidwelisa iswekile njengesithako sesibini okanye sesithathu.

Ukuqala usuku ngeswekile eneswekile eninzi iswekile iya kugalela iswekile yegazi kunye namanqanaba e-insulin.

Kwiiyure ezimbalwa kamva, iswekile yegazi lakho inokuphazamiseka, kwaye umzimba wakho uya kurhalela esinye isidlo se-carb ephezulu okanye i-snack- enokubangela umjikelo okhohlakeleyo wokutya kakhulu).

Ukusetyenziswa kakhulu kweswekile kunganyusa umngcipheko wohlobo lweswekile 2, isifo sentliziyo, kunye nomhlaza (,,).

Uninzi lweesiriyeli zesidlo sakusasa zilayishwe iswekile kunye neenkozo ezicoliweyo. Ukusetyenziswa kweswekile eninzi kuyingozi kwaye kunokunyusa umngcipheko wezifo ezininzi.

Ukulahlekisa amabango ezempilo

Izidudu zesidlo sakusasa ziyathengiswa njengezisempilweni.

Iinkozo zesidlo sakusasa ziyathengiswa njengezisempilweni- kunye neebhokisi ezinamabango ezempilo afana "namafutha asezantsi" kunye "neenkozo ezipheleleyo" Okwangoku, izithako zabo zokuqala ezidwelisiweyo zihlala zihlaziyiwe ziinkozo kunye neswekile.

Inani elincinci leenkozo ezipheleleyo alwenzi ukuba ezi mveliso ziphilile.

Nangona kunjalo, uphononongo lubonisa ukuba la mabango ezempilo ayindlela efanelekileyo yokulahlekisa abantu ukuba bakholelwe ukuba ezi mveliso zisempilweni (,).

Izidudu zesidlo sakusasa zihlala zinamabango ezempilo alahlekisayo aprintwe ebhokisini- kodwa azaliswe siswekile kunye neenkozo ezicoliweyo.

Rhoqo kuthengiswa kubantwana

Abavelisi bokutya bajolise ngqo ebantwaneni.

Iinkampani zisebenzisa imibala eqaqambileyo, abalinganiswa bekhathuni, kunye namanani ezenzo ukutsala umdla wabantwana.

Ayothusi into yokuba oku kubangela ukuba abantwana banxibelelanise ukutya okuziinkozo kwasekuseni kunye nokuzonwabisa nokonwaba.

Oku kuchaphazela nokukhethwa kwencasa. Izifundo zibonisa ukuba abanye abantwana bakhetha incasa yokutya enabalinganiswa bekhathuni abathandwayo kwiphakheji (, 12).

Ukubonakaliswa kwintengiso yokutya kuthathwa njengomngcipheko wokutyeba kakhulu kwabantwana kunye nezinye izifo ezinxulumene nokutya (13).

Ezi mveliso zinye zihlala zinamabango ezempilo alahlekisayo.

Ngelixa imibala kunye neekhathuni zisenza ukuba imveliso ibenomdla ngakumbi ebantwaneni, amabango ezempilo enza ukuba abazali bazive bebhetele ngokuthengela abantwana babo ezo mveliso.

Abavelisi bokutya ziingcali kwezentengiso-ngakumbi ebantwaneni. Basebenzisa imibala eqaqambileyo kunye neekhathuni ezithandwayo ukutsala umdla wabantwana, ezibonisa ukuba zichaphazela ukhetho lwencasa.

Ukukhetha iintlobo ezisempilweni

Ukuba ukhetha ukutya ukutya okuziinkozo kwisidlo sakusasa, Nazi ezinye iingcebiso zokukunceda ukhethe ukhetho olusempilweni.

Nciphisa iswekile

Zama ukukhetha ukutya okuziinkozo kwasekuseni ungaphantsi kwe-5 gram yeswekile xa ukhonza. Funda ileyibhile yokutya ukuze ufumanise ukuba ingakanani iswekile eveliswa yile mveliso.

Cwangcisa ifayibha ephezulu

Izidudu zesidlo sakusasa ezipakisha ubuncinci iigrama ezi-3 zefayibha ngokusebenza zilungile. Ukutya ngokwaneleyo ifayibha kunokuba nezibonelelo ezininzi zempilo ().

Nika ingqalelo izahlulo

Ukutya okuziinkozo kwasekuseni kudla ngokuqunjelwa kwaye kumnandi, kwaye kunokuba lula ukusebenzisa inani eliphezulu leekhalori. Zama ukulinganisa ukuba utya kangakanani, usebenzisa ulwazi lobungakanani obunikezelwayo kwiphakheji yesikhokelo.

Funda uluhlu lwezithako

Ungayihoyi amabango ezempilo ngaphambili kwebhokisi, uqiniseke ngokujonga uluhlu lwezithako. Izithako zokuqala ezimbini okanye ezintathu zibaluleke kakhulu, njengoko zinika uninzi lwesiriyeli.

Nangona kunjalo, abavelisi bokutya banokusebenzisa amaqhinga ukufihla isixa seswekile kwiimveliso zabo.

Ukuba iswekile idweliswe amatyeli amaninzi phantsi kwamagama ahlukeneyo-nokuba ayikho kwiindawo zokuqala ezimbalwa-imveliso inokuba iswekile kakhulu.

Yongeza iprotheni

Iiprotheyini yeyona macronutrient yokuzalisa. Yandisa ukugcwala kwaye inciphisa ukutya.

Oku kunokwenzeka ngenxa yokuba iiprotein ziyawatshintsha amanqanaba eehomoni ezininzi, ezinje ngehormone yendlala yokulamba kunye nehomoni epheleleyo ebizwa ngokuba yipeptide YY (,,,).

I-yoghurt yamaGrike okanye isuntswana lamandongomane okanye iimbewu zezona zikhethekileyo kwiiprotheyini ezongezelelweyo

Ukuba utya ukutya okuziinkozo kwasekuseni, qiniseka ukuba iswekile iphantsi kwaye inefayibha eninzi. Nika ingqalelo ubungakanani besabelo, kwaye uhlala ufunda uluhlu lwezithako. Unokuyicebisa isiriyeli sakho ngokongeza eyakho iproteni.

Khetha isidlo sakusasa esingasetyenziswanga

Ukuba ulambile kusasa, kuya kufuneka utye isidlo sakusasa. Nangona kunjalo, kungcono ukhethe ukutya okupheleleyo, okukodwa.

Nazi iindlela ezimbalwa onokukhetha kuzo:

• i-oatmeal kunye neerasentyisi kunye namandongomane
• Iyogathi yamaGrike ngamandongomane kunye neziqhamo ezisikiweyo
• amaqanda aqhekezayo kunye nemifuno

Amaqanda apheleleyo lukhetho oluhle kakhulu lesidlo sakusasa kuba ziphezulu kwiiproteni, kumafutha asempilweni, nakwizakhamzimba. Ngaphezulu, zikugcina ugcwele ixesha elide kwaye zinokunyusa nokwehla kobunzima.

Olunye uphononongo olwenziwe kumantombazana akwishumi elivisayo lufumanise ukuba isidlo sakusasa esineprotein ephezulu yamaqanda kunye nenyama yenkomo ecekeceke inyuse ukuzala. Ikwanciphise iminqweno kunye nokutya okuhlwa kade ().

Olunye uphononongo luthatha indawo yesidlo sakusasa esuselwe kwingqolowa ngamaqanda kunokukunceda uzive ugcwele kwiiyure ezingama-36 ezizayo- kwaye uphulukane nobunzima obungama-65% ngaphezulu (,).

Kungcono ukhethe ukutya okupheleleyo njengamaqanda kwisidlo sakusasa, njengoko enesondlo kakhulu kwaye egcwalisa. Isidlo sakusasa esineprotein ephezulu sinokunceda ukunciphisa inkanuko kunye nokukhuthaza ukunciphisa umzimba.

Umgca wezantsi

Ukutya okuziinkozo kwasekuseni kucutshungulwa kakhulu, kuhlala kugcwele iswekile kunye neekhabhathi ezisulungekileyo. Iiphakheji zabo zihlala zinamabango ezempilo alahlekisayo.

Ukuba utya ukutya okuziinkozo, funda uluhlu lwezithako kwaye usondele kumabango ezempilo ngokuthandabuza. Ezona ngqolowa zilungileyo ziphezulu kwifayibha kwaye iswekile isezantsi.

Oko kwathiwa, kukho iindlela ezininzi zokutya kwasekuseni ezinempilo. Ukutya okupheleleyo, okukodwa-okufana ne-oat porridge okanye amaqanda-lukhetho olukhulu.

Ukulungiselela isidlo sakusasa esisempilweni ekutyeni okupheleleyo akululanga kuphela kodwa kuqala usuku lwakho ngesondlo esininzi.

Ukulungiselela isidlo: Yonke imihla isidlo sakusasa