Ukulawula Iminqweno

Umxholo

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1. Lawula iminqweno

Ukuhluthwa ngokupheleleyo ayisosisombululo. Umnqweno okhanyelwayo unokuphuma ngaphandle kolawulo, okukhokelela ekuzinkcinkceni okanye ekutyeni kakhulu. Ukuba unqwenela i-fries okanye iichips, umzekelo, yitya i-fries encinci, okanye uthenge i-mini-khalori eyi-150 yeebhegi zeetshipsi kwaye wenze ngayo.

Kananjalo ukuqaphela: enye indlela esempilweni enje ngeetshiphusi ezenziwe ngombona oluhlaza okwesibhakabhaka. Ezi zineepesenti ezingama-20 ngaphezulu kweproteni kunezinye zazo. I-snack etyiweyo ifumana umbala wayo oluhlaza okwesibhakabhaka kwii-anthocyanins, izixhobo zokulwa izifo ezifumaneka kwiiblue kunye newayini ebomvu. Okwangoku, baneekhalori ezili-140 kunye ne-7 gram yamafutha nge-15-chip yokukhonza, ke yima kancinci kwaye ukhuphele i-salsa endaweni yokuntywila.

2. Bala iikhalori

Thelekisa ubungakanani bamafutha kunye neekhalori ezifumaneka kwi-snacks enempilo, yokuzalisa ngokuchasene nokutya okungenampilo. Umzekelo, iapile eliphakathi lineekhalori ezingama-81 kwaye akukho mafutha; ibhegi ye-1-ounce ye-pretzels ineekhalori ze-108 kwaye akukho mafutha, kwaye isitya se-fat-fat yoghurt yeziqhamo sibonelela ngeekhalori ezingama-231 kunye ne-2 grams yamafutha.

3. Kuphephe ukugcina ukutya kwiikhabhathi okanye efrijini

Thenga into kuphela xa umnqweno ubetha kwaye ujabulele ixabiso elincinci. Emva koko yabelana okanye udoti okuseleyo.

4. Yixube

Zama ukutya into enempilo kunye nokutya okungenasondlo, njengesiqwenga sesiqhamo kunye nekhekhe yakho yekhekhe. Ngokutya isiqhamo kuqala, uya kunciphisa umdla wakho wokutya kwaye ungabi namathuba okuba yingcuka phantsi kwesilayidi sesibini secheesecake.

5. Gxila kumanqatha

Thatha inkathalo engaphezulu yokufunda iilebheli. Emva kokujonga iintlobo ezahlukeneyo zokutya okuhlanganisiweyo, njengekuki, iikeyiki zokutya, kunye neetshiphusi, abaphandi baseYunivesithi yaseMinnesota bafumanise ukuba izinto ezingabizi kakhulu zihlala zinamafutha amaninzi kunalawo abiza kancinci. La mafutha acutshungulwayo, abonakaliswe ukuba anyuse i-LDL (embi) inqanaba le-cholesterol, angabonakala kuluhlu lwezithako njengenxalenye ye-hydrogenated okanye i-oyile ye-hydrogenated kunye nokunciphisa. Ngelixa uninzi lwabenzi benqumle kumanqatha othutho asetyenzisiweyo kwiimveliso zabo, abanye abakahambi-ngaphandle kwamafutha. I-American Heart Association incoma ukunciphisa inani le-fat fat otyayo ukuya ngaphantsi kwe-1 yepesenti yeekhalori zakho zemihla ngemihla. Ukugcina ubunzima bakho, akukho ngaphezulu kweepesenti ezingama-25 zeekhalori zemihla ngemihla ekufuneka zivela kumanqatha.

6. Yitya ngengqiqo

Ukugalela ngamanye amaxesha kwamkelekile––musa nje ukukhukuliswa!

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