Buza ugqirha wokutya: Ndiyayithiya imifuno

Umxholo

• Uphengululo lwe

Q: Kungcono ukwenza ntoni xa ndingazithandi ii-veggies ezininzi: ungazityi okanye "uzifihle" kwinto engenampilo (njengebhotolo okanye itshizi) ukuze ndibanyamezele?

A: Kungcono ukuba ufumane obathandayo kwaye uzitye. Inyaniso kukuba, ukuba ukusetyenziswa kwakho kwemifuno kuncinci kangangokuba ubala i-sauce kwi-pizza yakho kunye neetapile kwiifries zaseFransi, ngoko kufuneka unyuse umdlalo wakho wemifuno. Ukusuka kwimbono yezondlo, akukho nto ingena endaweni-imifuno sesona sithuthi siphambili seevithamini kwizidlo zethu. Ukususela kumbono wekhalori, imifuno ibonisa umthombo oyintloko we-calorie ephantsi / isondlo esiphezulu.

Ngaphandle kweepesenti ezingama-25 kuphela zabantu baseMelika abadibana neziqhamo zabo zemihla ngemihla kunye neemfuno zemifuno, ibha isetiwe iphantsi. Ndiqinisekile ukuba uvile malunga ne "Zama i-5," ekhuthaza abantu ukuba batye ii-servings ezintlanu zemifuno ngosuku. Oku kunokuvakala ngathi kuninzi, kodwa xa uqaphela inyani yokuba i-1/2 yekomityi ye-broccoli yenye yemifuno, phantse akukho ngqiqweni ukuba abantu abanakho ukuyibetha le njongo yokutya.

Imifuno: Ngaphezulu kokucinga kwakho

Kubalulekile ukuqaphela ukuba xa sithetha ngokutya imifuno, kukho okungaphezulu koku kuneminqathe ebilisiweyo kamakhulu wakho okanye i-brokoli ebilayo kakhulu-dey-turn-grey broccoli. Ngokuchanekileyo ngokwembono yencasa, ukhetho lwakho alunamda. Nje ukuba uqale ukukhangela, uyakufumanisa ukuba iintlobo ezahlukeneyo onazo zokutya imifuno iyanda. Nazi iindlela ezisixhenxe ngokubanzi onokonwabela imifuno:

• Isaladi
• Ekrwada
• Yosiwe
• Sautéed
• Yosiwe
• Kubhakwe
• Ikhethiwe

Ngoku layisha ngaphezulu kwayo yonke imifuno eyahlukeneyo ekufuneka ukhethe kuyo, kunye nongqimba ngaphezulu kwento yonke imifuno eyahlukeneyo, iziqholo kunye namaxesha onokuthi uwasebenzise ukongeza incasa. Ngawo onke la mathuba, kuya kufuneka ubenakho ukufumana imifuno, iindlela zokupheka, kunye nencasa ongazonwabisiyo kodwa onqwenela zona.

Oku kuyakuthatha uvavanyo kunye nokuzama, kodwa ndiqinisekile ukuba xa ndisiya ePinterest ndikhangela iindlela ezinomdla zokutya imifuno engakumbi, uya kufumana izitya ezifanelekileyo ukuzama. Kude kube lelo xesha, ukufihla imifuno kufuneka ibe sisicwangciso-qhinga sakho sokuya.

Fihla ‘em uze utye‘ em

Ucebisile ukufihla imifuno ngokuyiqokelela ngeshizi kunye nebhotolo. Nangona oku kukhetho, kwaye ngokubanzi umntu omdala okhethayo xa ezama ukukhuthaza abantwana ukuba batye imifuno eninzi, ndifuna ukukunika indlela ehambelana nesinqe ephuhliswe ngabaphandi kwi-Pennsylvania State University Human Ingestive Behavior Lab: Fihla imifuno ecocekileyo izidlo zakho.

Ngoku, ngaphambi kokuba ulwe nale ngcamango, yazi ukuba isetyenziswe ngempumelelo kubantwana abancinci njengendlela yokwandisa imifuno yabo. Esi sicwangciso sibonakaliswe ukuba asikonyusa kuphela ukusetyenziswa kwemifuno ngokungaphezulu kweenkonzo ezimbini ngosuku, kodwa ikwayindlela esebenzayo yokunciphisa i-calorie yakho iyonke. Nazi izitya kunye nemifuno ecocekileyo esetyenziswe kwisifundo sasePenn State:

• Isonka se-karoti: yongezwa iminqathe ecocekileyo
• I-Macaroni kunye noshizi: yongezwa i-cauliflower ecocekileyo
• Inkukhu kunye nelayisi casserole: yongeze isikwashi esicocekileyo

Esinye seziphumo ezinomdla ngakumbi kolu phononongo, kwaye eyona ibaluleke kakhulu kuwe njengomthiyi yemifuno, kukuba abathathi-nxaxheba bathande iminqathe, umngqusho, okanye icauli ower ower azange zichaphazele ukuba izitya abazityileyo zingakanani. Abathathi-nxaxheba abangayithandiyo icauliflower batya nje i-mac kunye netshizi ezininzi njengabo bathanda icauliflower.

Ke ngoko qala ngokufihla imifuno esulungekileyo kwezinye zezitya zakho ozithandayo ngelixa ufumana igcuntswana lemifuno kunye neendlela zokulungiselela ozonwabelayo. Uya kumangaliswa kukuba imifuno elungileyo ingangcamla njani.

Uphengululo lwe