Yidla Ekunene: Ukutya OkuneMpilo Okungaxatyiswanga Ngaphantsi

Umxholo

• Yongeza izitya ezisecaleni zemifuno emnandi kunye nesondlo entliziyweni yakho yokutya okunempilo.
• "Imifuno iyangcamla ke blah xa ndiyenza ngokwam ekhaya."
• Iingcebiso zokuTya okuNgqongileyo zokonelisa izidlo eziLula ngokukhawuleza
• Uyithethe kangaphi lento? "Ndinqwenela ukuba ndibe nexesha lokupheka ukutya okunempilo, kodwa ukukhupha kuphela kwento esebenzayo kunye neshedyuli yam ephambeneyo."
• Fun Fun snacks for Health for Kids
• Ufuna ukutya ukutya okusempilweni. Ngokwenene, uyakwenza, kodwa ugqiba ngokuthi, "Andikwazi ukunceda ukutya iilekese kunye neetshiphusi. Ndiyigcinela abantwana bam."
• Ngaba ukuhambisa intliziyo yakho ngokutya okunempilo ngetyuwa eninzi? Phuma Imilo iingcebiso zesondlo seekhalori ezisezantsi ezinamanzi amancinci anyanga loo mnqweno.
• Uyazi ukuba iziqhamo kunye nemifuno yinto ephambili yentliziyo yokutya okunempilo, kodwa zihamba kakubi ngaphambi kokuba ufumane ithuba lokutya. Kwenzekantoni?
• Ndifuna itshokolethi!!! Ukuba uyakwazi ukunxibelelana nemvakalelo, fumana ukuba ukutya okulula okuneekhalori ezincinci kungangena njani kwintliziyo yakho yokutya okunempilo.
• Itshokholethi emsulwa yindlela yokuhamba nanini na unqwenela ukutya okulula okuswiti kwekhalori.
• "Ndiyingxubevange ye carb." Ukuba oko kuvakala kuqhelekile, uya kuzithanda ezi nyaniso malunga ne-carbs esempilweni kunye neeproteni kunye nendlela ezingena ngayo kukutya okusempilweni.
• Uyazi iintlanzi zilungile kwintliziyo yakho enokutya okunempilo, kodwa awukafumani iiresiphi ezinempilo zentlanzi ezikholisa incasa yakho.
• Iiresiphi zeentlanzi ezisempilweni:
• "Ndixinwe lixesha kusasa ukupakisha isidlo sasemini esiseofisini."
• "Ndiyazi ukuba kufuneka ndifunde indlela yokunyusa i-fiber entliziyweni yam ukutya okunempilo, kodwa isisu sam siyakhathazeka xa nditya ukutya okuphezulu kwefayibha."
• Uphengululo lwe

Yongeza izitya ezisecaleni zemifuno emnandi kunye nesondlo entliziyweni yakho yokutya okunempilo.

Yintoni ekuyekisayo ukutya ngokufanelekileyo? Mhlawumbi uxakeke kakhulu ukuba ungapheka (linda ude uve iingcebiso zethu zokutya okulula ngokukhawuleza!) Okanye awunakuphila ngaphandle kweelekese. Nokuba zithini na izizathu zokuba ungabambeleli kwintliziyo yokutya okusempilweni, iingcali zinolungiso olulula.

Awudingi isondlo sokondla ukukuxelela ukuba umzimba wakho ujongeka kwaye uziva ulunge kakhulu kukutya okuzinzileyo kweziqhamo, ii-veggies, ukutya okuziinkozo kunye neeprotheyini ezomileyo. Yinto engenangqondo leyo. Kodwa nangona uyazi ngcono, kusenokwenzeka ukuba uhlala unezizathu zokutsiba ukutya okusempilweni ngenxa yokutya okunesondlo. (Enyanisweni, isinye kwisithathu sabantu abadala sithi siyakutsiba rhoqo ukutya okusempilweni kuba sikhetha ukutya okungondleki kakuhle, ngokutsho kohlolisiso olwenziwa yiAmerican Dietetic Association.) Mhlawumbi lucwangciso lwakho oluphambeneyo, iminqweno yokubulala, okanye iholide etyebileyo. Izinto ezimnandi ezithunyelwe ekhaya ngumama wakho onetyala.

Kodwa kuwo wonke umqobo wokutya osekunene, kukho isisombululo esifanelekileyo sentliziyo sokutya. Sicele iingcaphephe zezondlo ukuba zikunike iingcebiso ezilula zezondlo zokukunceda ufumane indlela ejikeleze eyona miqobo ixhaphakileyo yokutya okusempilweni- kwaye sikunike iingcebiso ezisebenzayo malunga nendlela yokutsiba-ukuqala isicwangciso sokutya okunempilo oya kufuna ukunamathela kuyo yonke imihla, akukho zizathu zokuzithethelela. .

"Imifuno iyangcamla ke blah xa ndiyenza ngokwam ekhaya."

"Ezona mpazamo zinkulu ezenziwa ngabantu xa belungiselela imifuno kukupheka ngokugqithiseleyo kwaye bangayisebenzisi kakuhle," utsho uConnie Guttersen, R.D., Ph.D., umhlohli kwiCulinary Institute of America eSt. Helena, eCalifornia, kunye nombhali we Ukutya kweSonoma. Ke nokuba uyaphunga, ucofa, okanye upheka:

1. Sika umva kancinci kwixesha lakho eliqhelekileyo lokupheka (imifuno kufuneka ibenayo i-crispness xa uyisusa ebushushwini).
2. Baphose kwizinto abazibiza ngokuba ngabapheki "isosi yokugqiba," kunye nexesha.

Isosi ekhawulezayo yesitya sakho semifuno, zama le vinaigrette:

1. Whisk iinxalenye ezilinganayo zeoyile yomnquma kunye neviniga yebhalsam kunye ½ ithisipuni nganye yegalikhi egayiweyo kunye nostard.
2. Phezulu kwisitya sakho ngokufafaza iiamangile ezigcotyiweyo okanye imbewu yeethanga okanye imifuno emitsha efana necilantro, ibasil, okanye ichives.

Okulandelayo, fumana indlela yokwenza ukhetho olufanelekileyo xa usenza ukutya okulula ngokukhawuleza.[isihloko = Ukutya okuthathayo? Nazi iindlela zokutya ezisempilweni kwintliziyo yokutya okulula okukhawulezayo.]

Iingcebiso zokuTya okuNgqongileyo zokonelisa izidlo eziLula ngokukhawuleza

Uyithethe kangaphi lento? "Ndinqwenela ukuba ndibe nexesha lokupheka ukutya okunempilo, kodwa ukukhupha kuphela kwento esebenzayo kunye neshedyuli yam ephambeneyo."

Ukuba utsho rhoqo, jonga ezi ngcebiso zokutya zisempilweni ezinokukunceda ukubandakanya ukutya okusempilweni ekutyeni kwakho, ngaphandle kobunzima:

1. Thatha ukutya okunempilo kwikhosi yakho ephambili kwaye wongeze amacala akhawulezayo ekhaya.
   Iinyani ngezondlo: Ngeentsuku ii-dieters zitya ngaphandle, zisebenzisa ii-calories ezingama-226 kunye ne-10 eyongezelelweyo yegrama, ngokubhekiselele kwisifundo esivela kwiYunivesithi yaseTexas e-Austin.
2. Zama le twist smart: Intloko kwivenkile enkulu endaweni yokutya okukhawulezayo. Uya kufumana iindlela zokondla ukutya okunempilo.

Ukutya okukhawulezileyo okukhethwa kukho 1: Inkukhu ephekiweyo ephekiweyo inemizuzu emihlanu yengqolowa kunye nemifuno efriziwe oyenzayo ekhaya. (Ukuba ulibekile ixesha, bamba imifuno kwibar yesaladi.)

Ukutya okukhawulezayo okukhethiweyo 2: Ifillethi yesalmon eyosiweyo esuka kwicandelo lokutya okulungisiweyo kunye nesaladi engxoweni kunye nequinoa, iprotein ephezulu elungele ukutyiwa kwimizuzu eyi-15.

Ukutya okukhawulezileyo okukhethwa kukho 3: Kwisicwangciso sentliziyo sokutya kunye nokukhangela into elula? "Zama i-rock-grain roll kunye nesuphu esekwe kwi-deli counter (iphantsi kwi-sodium kunesobho enkonkxiweyo kuba ayifuni ityuwa njengento yokulondoloza), uze uphose imifuno eyongezelelweyo okanye iimbotyi ezinkonkxiweyo ekhaya," utsho. UMalia Curran, umcebisi wezondlo kwi-Whole Foods Market.

Iinyaniso zezondlo: "Suka nje uphephe ii-casseroles esele zenziwe, izitya zepasta, kunye neesaladi ezenziwe ngemayo," utshilo u-Elizabeth Ward, R.D., umbhali wencwadi Isikhokelo sePocket Idiot kwiPiramidi zoKutya okutsha. "Bavame ukupakisha kwiikhalori ezifihliweyo."

Ngaba ungumama oxakekileyo? Ukuba kunjalo, qhubeka ufunda ukuze ufumane iingcebiso zokutya okulula okusempilweni kwabantwana.

Fun Fun snacks for Health for Kids

Ufuna ukutya ukutya okusempilweni. Ngokwenene, uyakwenza, kodwa ugqiba ngokuthi, "Andikwazi ukunceda ukutya iilekese kunye neetshiphusi. Ndiyigcinela abantwana bam."

Indlela evakalayo iqheleke kakhulu? Ezi ngcebiso zesondlo kufuneka zikufumane kunye nosapho lwakho kwindlela elungileyo:

"Akukho mntu uhendayo kuye wonke umntu ukuba awunako konke oku kutya," utshilo uMarilyn Tanner, R.D., ingcali yokutya kwabantwana eWashington University School of Medicine eSt. "Abantwana bakho kufuneka batye ukutya okunempilo okufanayo njengawe."

Ucebisa iintsapho ukuba zenze utshintsho olucothayo, olunobuqhetseba kubantu abarhanelwa njengesiqhelo ukuya kukutya okulula Nonke. "Abantwana bakulungele ngokwenene ukuziqhelanisa," utshilo.

Iingcebiso ngesondlo sebhonasi: Ke ngamanye amaxesha niphume niyokuziphathisa okwenyani kunye, okufana neqhekeza lekeyiki ekwabelwana ngalo kwindawo yokutyela okanye ibhegi yeM&Ms kwiimuvi. "Hlula kwakhona oku kutya njengokuba 'ngamanye amaxesha aphatha' xa uphuma kwintsapho ekhethekileyo, kungekhona izinto ezihlala zisendlini," utsho. Izinto ezilawulwa sisiqendwana, ezinje ngeepakethi ze-100-calorie zeekuki okanye iilekese ezinobungakanani bolonwabo, zinokusebenza nazo-kodwa kuphela ukuba unokuma enye.

Ngaba unomdla kwiisnacks ezinetyuwa ezine-calorie ephantsi? Funda! [I-header = Ikhalori ephantsi yokutya okutyiwa: fumanisa iingcebiso ngesondlo malunga nokutya okuthandayo.]

Ngaba ukuhambisa intliziyo yakho ngokutya okunempilo ngetyuwa eninzi? Phuma Imilo iingcebiso zesondlo seekhalori ezisezantsi ezinamanzi amancinci anyanga loo mnqweno.

Iingcebiso ngezondlo: Musa ukuxininisa malunga nokufefa kwetyuwa oyibeka kwitapile yakho ebhakiweyo okanye kwisitya se-popcorn ephuma emoyeni. Zama nje ukunqanda intaba yetyuwa efihliweyo ekutyeni okucutshungulweyo kunye nevenkile yokutyela.

Iinyani ngezondlo: Ityuwa kukutya okucutshungulwayo kunye nokutyela kwenza phantse iipesenti ezingama-80 ze-3,000-plus milligrams (mg) yesodiyam umfazi oqhelekileyo otya yonke imihla; Umda wokutya osempilweni ngentliziyo ngu-2,300 mg yonke imihla. “Abantu bafumana isodiyam kwiindawo abangayifuniyo okanye abayifuniyo,” utshilo uDavid Katz, MD, umlawuli weZiko loPhando loThintelo lwaseYale-Griffin kwiYunivesithi yaseYale.

Iinyani ngezondlo: Isodium eyongezelelweyo inokunyusa umngcipheko wakho wokutshisa, uxinzelelo lwegazi oluphezulu, kunye nokubetha. Iicephe ezimbini zokunxiba isaladi, umzekelo, zinokuba ne-sodium eninzi (ukuya kuthi ga kwi-505 mg) njengee-ounces ezintathu zeetshipsi zeetapile, ngelixa i-odolo enkulu ye-mein kwindawo yaseTshayina yendawo iqulethe ngaphezulu kosuku!

Iingcebiso ngezondlo: Xa uthenga ukutya okunempilo okuhlanganisiweyo, thelekisa iilebheli zokufumana eyona nto iphantsi kwisodiyam- ziya kuba lukhetho olungcono lokutya okutyiwa ngekhalori okunesondlo sentliziyo. "Ukuba uqala ukuhlalutya iilebheli ukukhetha ukutya okune-sodium encinci kwaye ukuba usika iindawo zakho zokutyela ngesiqingatha, uya kuhlala unendawo kuhlahlo-lwabiwo mali lwe-sodium yokufefa ityuwa encinci kukutya, utshilo uKatz. "Kulapho uya kungcamla khona kakhulu."

Ngaba unomdla malunga nenyani yesondlo malunga neziqhamo kunye nemifuno? Qhubeka ufunda![isihloko = Ukutya okusempilweni kwentliziyo: gcina ukutya okusempilweni okufana neziqhamo nemifuno kusitsha.]

Uyazi ukuba iziqhamo kunye nemifuno yinto ephambili yentliziyo yokutya okunempilo, kodwa zihamba kakubi ngaphambi kokuba ufumane ithuba lokutya. Kwenzekantoni?

Ingcebiso ekutyeni okunempilo yentliziyo #1: Okokuqala, qiniseka ukuba uthenga inani elifanelekileyo.

Iinyani ngezondlo: "Ngokubanzi, iziqhamo nemifuno zisanda kugcinwa malunga neentsuku ezisixhenxe, ke thatha nje into oyifunayo kule veki," utshilo u-Adel Kader, Ph.D., unjingalwazi ophuma kwizifundo zomzimba emva kokuvuna kwiYunivesithi yaseCalifornia, eDavis .

Intliziyo yokutya okunesondlo # 2: Gcina iziqhamo kunye nemifuno ngokuchanekileyo. Gcina imveliso kwishelufa yesibini okanye yesithathu kwifriji yakho- okanye, kwezinye iimeko, kwindawo ebonakalayo ekhitshini lakho ekhitshini-endaweni ye-crisper drawer.

Iinyani ngezondlo: "Ukutya okubonwayo ngokucacileyo kuya kutsala amehlo akho, ukuze bangabinalo ithuba lokonakalisa," utshilo uWard. Iimango, iitumato neebhanana zihlala ixesha elide zingafakwanga efrijini. "Ezinye iimveliso ziya kuhlala zintsha kwishelufa yefriji njengoko kuya kuhlala kunjalo kwi-crisper," utshilo uKader.

Ingcebiso yesondlo: UKader ukwacebisa ukuba ugcine imveliso yakho kwiingxowa ezincinci zeplastikhi ozifumeneyo kwicandelo lemveliso. "Ezi zenzelwe ukukhulula umswakama kunye neegesi eziphuma ngokwemvelo iziqhamo kunye nemifuno; zombini zikhawuleza ukubola," kusho uKader. Kwaye, kuba uhlobo lweziqhamo zegesi zikhutshwa njengoko ziqhubeka nokuvuthwa zinokonakalisa ezinye iiveggies ezingabamelwane, gcina oku kutya kunempilo kude komnye nomnye. Ukuba kukho into eqala ukujika, yususe i-pronto okanye i-fungus spores iya kusasazeka kwimveliso iphela.

Ufuna ukutya ukutya okusempilweni- kodwa awungekhe ugqibe kumhla ngaphandle kwento emnandi! Phuma Imilo Inyaniso malunga nesondlo malunga nekhalori ephantsi amashwamshwam amnandi. [i-header = Ikhalori ephantsi Ukutya okulula

Ndifuna itshokolethi!!! Ukuba uyakwazi ukunxibelelana nemvakalelo, fumana ukuba ukutya okulula okuneekhalori ezincinci kungangena njani kwintliziyo yakho yokutya okunempilo.

Okokuqala, nantsi isiqabu esimnandi! Ukuba awukwazi ukusinda ngosuku ngaphandle kokuxubha into emnandi, yonwabela i-ounce yetshokholethi emnyama.

Iinyani ngezondlo: I-ounce yetshokholethi emnyama ineekhalori ezili-150 kuphela, endaweni yonyango lwakho oluqhelekileyo. "Kukutya okunempilo," utshilo uKatz. Izifundo ezininzi ziye zafumanisa ukuba i-flavonoids yayo - uhlobo lwe-antioxidant-lunokunciphisa uxinzelelo lwegazi kunye nokuphucula ukuhamba kwegazi, izinto ezimbini ezinokukhusela kwisifo senhliziyo kwaye ziyimfuneko kwintliziyo yakho yokutya okunempilo.

Amanqaku ongezelelweyo esondlo: Itshokholethi emnyama inikezela malunga ne-antioxidants ephindwe kabini kuneentlobo zobisi. I-ounce inamaqhakuva alwa nezi zifo kuneekomityi ezi-1½ zeblueberries (enye yezona zinto zityebileyo zokutya ezisempilweni), ngokutsho kohlalutyo lwe-USDA.

Itshokholethi emsulwa yindlela yokuhamba nanini na unqwenela ukutya okulula okuswiti kwekhalori.

Iidessert zetshokolethi ezifana ne-brownies kunye ne-chocolate chip cookies zinokuba ne-tshokoleta emnyama, kodwa zilayishwe ibhotela kunye noshukela, ngoko azikho ukutya okunempilo kwaye ngokuqinisekileyo akuyona indlela efanelekileyo yokufumana i-antioxidants yakho, kusho uKatz.

Iingcebiso ngezondlo: Khangela ibha yetshokholethi eyenziwe ubuncinci i-cocoa ye-60 yepesenti- ipesenti ephezulu, iswekile encinci eyongeziweyo.

Iingcebiso ngezondlo: Awuyithandi itshokholethi emnyama? Unokufumana izibonelelo ezifanayo kwi-cocoa eshushu. Sebenzisa i-cocoa yendalo; Iinguqulelo ezenziwe ngamaDatshi (ezakuthi "icocoa yenziwe ngealkali" kuluhlu lwezithako) zinee-flavonoids ezimbalwa.

Ngaba uyazibuza ngendima yeecarbohydrates ekutyeni okunempilo? Qhubeka ufunda ngolwazi olululo malunga neekhabhu ezisempilweni![isihloko = Iikhabhu ezisempilweni: fumanisa ukuba ungazilinganisa njani iikhabhu kunye neprotheyini kwisidlo sakho esisempilweni.]

"Ndiyingxubevange ye carb." Ukuba oko kuvakala kuqhelekile, uya kuzithanda ezi nyaniso malunga ne-carbs esempilweni kunye neeproteni kunye nendlela ezingena ngayo kukutya okusempilweni.

Njengowona mthombo uphambili wobuchwephesha, iicarbohydrate ziyimfuneko. Nalu ulwazi oluthe kratya malunga nendima eyenziwa zii-carbs ezisempilweni- kwaye musa-ukudlala kwisidlo esisempilweni.

Iinyani ngezondlo: "Ukugawula ii-bagels ezinkulu okanye iikuki kunokubangela ukuba unqwenele ngakumbi i-carbs-kwaye inokupakisha kwiiponti ezongezelelweyo," utshilo uWard. Iicarbs ezisulungekisiweyo ezingasempilweni onazo (ezifana nesonka kunye neelekese) azonelisi kakhulu, ngoko kulula ukuzitya kakhulu. Kwaye, zibangela ukukhutshwa kwe-insulin enokuthi ikhawuleze ishiye iswekile yegazi kwaye ikwenze uzive ulambile kwaye udiniwe. "

Iingcebiso ngezondlo: Ngokufaka iprotheni kwisidlo ngasinye kunye ne-snack, uya kuthintela "ukuphazamiseka kweswekile."

Iinyani ngezondlo: "Ngenxa yokuba igaywe kancinci, iprotheni iya kukugcina ugcwele ixesha elide kune-carbs ecocekileyo, ekufuneka ikuncede utye kancinci," utshilo uWard.

Iingcebiso ngezondlo: Faka inyama yenkomo engenamafutha kunye neenkukhu kwizidlo zakho.

Iingcebiso ngezondlo: Ukuba awuyiyo fan yenyama, zama i-cottage cheese (eneprotein eninzi ngekomityi kunehamburger), amaqanda, amandongomane esoya, iimbotyi, kunye nesalmon enkonkxiweyo okanye ityhuna elula.

Ukuthetha ngetyhuna, funda ukuze ufumane okungakumbi malunga neendlela zokupheka zentlanzi ezisempilweni!

Uyazi iintlanzi zilungile kwintliziyo yakho enokutya okunempilo, kodwa awukafumani iiresiphi ezinempilo zentlanzi ezikholisa incasa yakho.

Ngethamsanqa, ayizizo zonke iintlobo zokutya kwaselwandle ezinencasa okanye ivumba elomeleleyo. Nazi ezinye iingcebiso kunye neenyani zokukunceda ukhethe eyona ntlanzi ilungileyo kwinkalakahla yakho.

Iingcebiso ngezondlo: Zama iintlobo zeentlanzi ezincinci kwiiresiphi ezahlukeneyo zeentlanzi ezisempilweni phambi kokubhala ukutya kwaselwandle okulungileyo. Emva kwayo yonke loo nto, yenye yezona ntliziyo zokutya okusempilweni.

Iingcebiso ngezondlo: Iqhekeza leentlanzi ezine ezibhakiweyo linama-calories angama-150 kwaye linika iprotheni engaphezulu kune-burger kunye ne-potassium engaphezulu kwebhanana. Intlanzi ikwayenye yemithombo embalwa ye-omega-3 fatty acids enceda ukukhusela intliziyo yakho kunye nenkumbulo yakho.

Iingcebiso ngezondlo: "I-Tilapia, i-cod, i-flounder, kunye ne-sea bass meld kakuhle nezinye iincasa, ke ukuba uyayithanda into enongwe ngayo, kungenzeka ukuba uyayithanda le ntlobo," utshilo uDavid Pasternack, umpheki kwindawo yokutyela yaselwandle i-Esca kwisiXeko saseNew York. kunye nombhali-mbhali Ulutsha kunye nolwandle, incwadi egcwele iiresiphi zeentlanzi eziphilileyo.

Iiresiphi zeentlanzi ezisempilweni:

Inketho 1: Ukulungiselela ipani enye: Gcoba intlanzi ngeoyile yomnquma, ufefe ityuwa yolwandle kunye nepepile, ubhake ecaleni kwamagqabi amatsha ezityalo ezifana nerosemary kunye neparsley, kunye neetapile ezibomvu ezibilisiweyo.

Ukhetho 2: Cinga ngokudibanisa intlanzi njengenxalenye yesitya kunokuba uyenze ikhosi ephambili. Umzekelo, endaweni yenkuku kwi-chowder okanye ukuphosa ityhuna kwisaladi enkulu eluhlaza.

Ngaba ufuna ingcebiso ngemibono esempilweni yeofisi? Qhubeka ufunda! [I-header = Izimvo zesidlo sasemini ezisempilweni: ingxowa emdaka eya kwindlela yokutya esempilweni.]

"Ndixinwe lixesha kusasa ukupakisha isidlo sasemini esiseofisini."

Cinga ngezi nyani zesondlo. Banokutshintsha ingqondo yakho!

Iinyani ngezondlo: Ibhegi eBrown luluvo lwesidlo sasemini esisempilweni kuba inceda ukukhusela i-splurges ezenzekelayo kwaye igcina iikhalori zakho kunye namafutha.

Iinyani ngezondlo: Ukuba ngenene awufumani xesha lokwenza yonke imihla, zama ukuyenza ngeveki-thabatha nje ibhegi yakho yasemini: "Ndinika abathengi bam uluhlu lwezinto ekufuneka bezithengile ngeCawa kwaye bazise eofisini ngoMvulo ukuze bakwazi bahlanganise kunye isidlo sasemini esilula ngexesha leveki-ubagcina imithwalo yeekhalori kunye nemali ngokutya okukhawulezayo okanye imali yokuthengisa ngomatshini," utshilo uKeri Glassman, RD, isazi sokutya kwisiXeko saseNew York. Kuluhlu lwezinto zokutya zizinto ezinokuvela kwimibono esempilweni yeofisi yakho yesidlo sasemini:

• ibhokisi ye-fiber crackers (njengeRyvita; i-$ 3 kwiivenkile ezinkulu);
• iibhokisi ezimbalwa zeyogathi enamafutha asezantsi;
• Iipakethi nganye zebhotolo yamandongomane (zama iJustin yeOrganic Classic; iidola ezi-6 nge-10; i-justinsnutbutter.com);
• izahlulo ezininzi zee-ounce zesonka samasi esincitshisiweyo;
• ipakethe enye yokufunxa ityhuna;
• ibhegi enye nganye yomnqatha umntwana kunye nee-ertyisi, ii-apile kunye neebhanana;
• isikhwama esincinci se-almonds okanye i-walnuts;
• iipakethe ezininzi zesuphu esezantsi-sodium ngoko nangoko.

Okokugqibela, ngaba uzifumana uzibuza malunga nendlela yokunyusa i-fiber entliziyweni yakho yokutya okunempilo? Awusamangali! [I-header = Uyinyusa njani ifayibha: fumanisa izibonelelo zefayibha kukutya okusempilweni.]

"Ndiyazi ukuba kufuneka ndifunde indlela yokunyusa i-fiber entliziyweni yam ukutya okunempilo, kodwa isisu sam siyakhathazeka xa nditya ukutya okuphezulu kwefayibha."

Iinyaniso zezondlo #1: Idosi enkulu yefayibha inokuyothusa inkqubo yakho yokwetyisa, enkosi kwiibhaktheriya ezikhupha igesi ezaphula ifayibha emathunjini akho.

Iinyaniso zezondlo #2: "Umzimba wakho uziqhelanisa nefayibha eyongezelelweyo kwisithuba seeveki ezimbini ukuya kwezintathu kwaye ngekhe ufumane zimpawu xa unyusa ukutya kwi-5 gram," utshilo uJoanne Slavin, Ph.D., unjingalwazi wezokondla kwiYunivesithi yase Minnesota eMinneapolis.

Iinyani ngezondlo # 3: Leyo malunga nesixa kwizilayi ezibini zesonka sengqolowa, 1½ iikomityi zeerberberries, okanye ikomityi ye-¾ yezona zitya zininzi zinefayibha ephezulu. "Ke ukuba ubusitya malunga ne-15 yeegram zentsinga yonke imihla, yonyusa iye kwi-20, linda iiveki ezimbalwa, uphinde uphinde uphinde uye kuma-25, eyimali ecetyiswayo," ucacisa uSlavin.

Iinyani ngezondlo # 4: Enye indlela yokuthintela ukungonwabi xa ufundile ukonyusa ukutya kwakho ifayibha kukusela amanzi amaninzi ukugcina izinto zihamba kwinkqubo yakho yokwetyisa.

Kubalulekile ukwenza umgudu wokufunda indlela yokunyusa ifayibha kwisidlo sakho, ngakumbi izicwangciso zokutya okunempilo yentliziyo, kuba inokunciphisa amanqanaba e-cholesterol kwaye ikuncede uhlale uthembele ngenxa yokuba ukutya okune-fiber ephezulu kuphantsi-cal kunye nokuzalisa. Kwaye, "kukho ubungqina bokuba ukutya okunesinga eliphezulu kunokuthintela ipesenti yeekhalori ekubeni zifunxwe ngumzimba," utshilo uSlavin. "Oko kulingana nokulahleka iiponti ezimbini ngonyaka ngaphandle kokuzama ngenene."

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