Icala elisezantsi lokwahluka

Umxholo

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"Ibhalansi, ukwahluka kunye nokumodareyitha" kwakuqhelekile ukuba yimantra yesondlo esifanelekileyo. Kodwa kwangoko kulo nyaka, iindidi zaye zathotywa cwaka kumxube kuhlobo lwakutshanje lukaRhulumente weDigital Guidelines kumaMelika. Ngoba? Kungenxa yokuba ukutya okunentlobo ngeentlobo- uhlobo oluphosakeleyo, nokuba kunjani- kunokwenza utyebe.

Tyala incasa yakho. Baba nesithukuthezi ngokukhawuleza xa utya ukutya okuthile, into ebizwa ngokuba yi-sensory specific satiety. Yonke into yokuluma emva kokuqala iba nencasa kancinci. Sesinye sezizathu zokuba kutheni ukutya okune-monotonous kunokukunceda unciphise umzimba, ubuncinci de ugule kubo.

Yongeza iindidi, kwaye unokutya ngakumbi. Isifundo esiqaphelekayo sesiNgesi sibonise ukuba abantu batya malunga neepesenti ezili-15 ngaphezulu xa iintlobo ezintathu zepasta okanye incasa yetshizi yamasi ziye zanikwa kunaleyo yanikwa enye.

"Kwakhona, abantu badla iipesenti ezingama-60 ngaphezulu xa benikwa izifundo ezine ezahlukeneyo kwisidlo xa kuthelekiswa nezifundo ezine zokutya okufanayo," utshilo uBarbara J. Rolls, Ph.D., uGuthrie usihlalo wesondlo kwiYunivesithi yasePenn State kunye nombhali we Volumetrics: Zive ugcwele kwiiCalories ezimbalwa (IHarperCollins, 2000). "Ukutya ukutya okwahlukeneyo kunokunceda ukubeka iiponti."

Kodwa ngaphambi kokuba uzibambe kwisondlo, cinga ngoku: Ezinye iintlobo zeendidi zinokukunceda ukunciphisa umzimba. "Uphando lwethu lufumanise ukuba ukutyeba kunxulunyaniswa nokutya iintlobo ngeentlobo zokutya kunye nokutya okuneecarbohydrate kunye neelekese, ukutya okulula kunye neziqholo," utshilo uMegan A. IZiko loPhando ngeZondlo malunga nokuguga eBoston. Kodwa ukwahlukahlukana ekukhetheni imifuno kwakubotshelelwe kukubhitya, kwaye iziqhamo kunye nokutya kobisi kwakungadibani nokutyeba okanye ukubhitya.

Ke kutheni le nto kudala ukhuthazwa? "Ngaphambi kokuba uluhlu oluninzi lweekhalori eziphezulu, ukutya okunesondlo esincinci kufumaneke, iindidi zacetyiswa njengendlela yokuqinisekisa ukuba abantu bafumana zonke izondlo abazifunayo," kuchaza uAdam Drewnowski, Ph.D., umlawuli wesayensi yesondlo Inkqubo kwiYunivesithi yaseWashington eSeattle. "Ngapha koko, sinomdla wokungena ngaphakathi ekutyeni iintlobo ngeentlobo zokutya ezahlukeneyo ukukhuthaza incasa yethu kunye nokuphucula ukutya okunesondlo." Ukufumanisa ukuba abantu batya iintlobo ngeentlobo zokutya okunesondlo, ukutya okunekhalori eninzi, isincomo savela phantsi kwemibuzo. Siyazi ngoku ukuba kwimpilo entle kunye nolawulo lobunzima, injongo yakho kwisidlo ngasinye kufuneka ibe ngokwahlukeneyo kumaqela okutya anempilo kunokuba ngaphakathi kubo, ngaphandle kweziqhamo kunye nemifuno.

Hlalutya esi sidlo

Sesiphi isidlo sangokuhlwa esiqulathe uhlobo olululo lweentlobo ezahlukeneyo?

Ukutya 1

Isaladi enxibe rhoqo

* Inkukhu iparmesan

* Ipasta enesosi yetumato

* Isonka segalikhi

* I-ice cream

* Biscotti

Isidlo 2

* Isuphu yeminestrone

Imvana okanye inkukhu kabob enesaladi ye-tabbouleh

Imifuno edibeneyo edibeneyo

Uthumele i-broccoli

Ipeyintiwe amapere

IBiscotti

Isigqibo: Isidlo sesi-2 (Ukutya oku-1 kuqulethe iicarbohydrates ezininzi kakhulu, ii-entrees kunye neelekese kunye neziqhamo ezinganeleyo, imifuno kunye neenkozo ezipheleleyo.)

Ukusebenzisa iindidi zokulawula ubunzima

* Nciphisa inani lokutya okunamafutha aphezulu, okuneswekile kunye namashwamshwam kwiikhabhathi zakho. "Ukuba uneentlobo ezili-10 ezahlukeneyo zekuki, uya kulingelwa ukuba utye kakhulu ngokufumana ezinye zazo, kunokuba uzilinganisele kube kanye okanye zibe mbini," utsho umphandi wezondlo uBarbara J. Rolls, Ph. D epheleleyo.

Yitya imifuno, iziqhamo kunye nokunye ukutya okunobunzima kodwa obungenazo iikhalori ezininzi. Zikuzalisa ngaphandle kokufumba kwiikhalori, kwaye zigcwele izondlo.

* Landela iPiramidi yeSikhokelo sokutya ukufumana umxube olungileyo wokutya kumaqela onke. Ngokomzekelo, iqela lobisi likhethekile ngobuninzi be-calcium kunye ne-riboflavin ye-vitamin B. Zama i-6-11 yeenkonzo zokutya okuziinkozo, i-3-5 yemifuno yokutya, iziqhamo ezi-2-4, ubuncinci ii-servings ezi-2 zeemveliso zobisi kunye nee-ounces ezi-5-7 okanye ilingana neqela leprotini mihla le.

* Sebenzisa amafutha afana nebhotolo, imajarini kunye neeoyile ngononophelo.

Ukujonga ubukhulu bezabelo. Iziphumo zokufumana ubunzima ngokutya iikhalori ezininzi, nokuba zivela phi na. Iinxalenye zokutyela zihlala zikhulu kakhulu kwinyama kunye nepasta kwaye zincinci kakhulu kwimifuno nakwiziqhamo.

* Landela iZikhokelo ezitsha zokutya (ndwendwela www.nal.usda.gov/fnic/dga/). Banyusa uhlobo olululo lweentlobo ezahlukeneyo.

Uluhlu lokujonga izinto ezahlukeneyo

Ukubona ukuba ukutya kwakho kuqulethe uhlobo olululo lweentlobo ngeentlobo, jonga uhlobo ngalunye lokutya olutyayo iintsuku ezintathu ezilandelelanayo. (Ngamnye unokutshekishwa kube kanye kuphela.) Ukuba ukhangela ukutya okungama-25 ubuncinci kuwo onke amaqela ePiramidi eSikhokelo sokutya- iinkozo, imifuno, iziqhamo, ubisi, kunye nenyama kunye nokunye ukutya kweeprotein - amathuba okuba ukutya kwakho kunelungelo uhlobo lweentlobo ezahlukeneyo, utsho umphandi wesondlo uKatherine Tucker, Ph.D., owaphuhlisa uluhlu. Ukujonga ukutya okungaphantsi kwe-15 kuthetha ukuba ukutya kwakho kunokusebenzisa iintlobo ezahlukeneyo. Nangona kungekho zikhokelo zokwahluka ngokwamaqela, ingqiqo iyasixelela ukuba kufuneka sixubeke kwaye sitshatise kangangoko kunokwenzeka. Ngokomzekelo, musa ukutya uhlobo olunye lwentlanzi kwaye akukho mthombo weprotheyini okanye ipasta kwaye ungatyi ukutya okuziinkozo.

Iinkozo

Isonka esipheleleyo

Iinkozo ezingqolowa

Izonka ezingafumani ngqolowa

Iinkozo ezingafunekiyo

* Ipasta

Ilayisi

* Iipancakes, iimuffins, iibhiskithi

Imifuno

* Imifuno eluhlaza kunye namagqabi

Imifuno enzulu etyheli-orenji

Iitapile ezimhlophe kunye nezinye iingcambu zemifuno

Iimveliso zetamatato

Eminye imifuno

Iziqhamo

Iziqhamo zeCitrus

* Iivatala

Amaqunube

Ezinye iziqhamo

Iijusi zeziqhamo

Imveliso yobisi

* Ubisi

Yogurt

* Itshizi

Olunye ukutya kobisi

Iinyama kunye nokunye ukutya kweeprotein

* Inyama yenkomo

* Inyama yehagu

* Isibindi kunye nezinye iinyama zamalungu

Ezinye izidlo

* Iinkukhu

Intlanzi

* Amaqanda

Iiertyisi neembotyi ezomileyo

Amandongomane nembewu

Okongeziweyo

Iikuki, ikeyiki, iidizethi, iichips, iziselo ezibandayo, iilekese

Margarine, ibhotolo kunye neoyile

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