Ngaba ezi 10 zokutya 'kweHalo yezeMpilo' zilungile kuwe?

Umxholo

• 1. Iswekile ekrwada
• 2. Ioyile yekhokhonathi
• 3. Amasi obisi
• 4. Ityuwa yolwandle
• 5. Ijusi ebandayo ebandayo
• 6. Yila incindi
• 7. Inyama yenkomo etyiswe ingca
• 8. Isalmon ebanjiswe endle
• 9. iyogathi yamaGrike
• 10. Iinkozo ezingenagluten
• Igama lokugqibela

Sonke siyasibona isizathu sokuba iintonga zekherothi zenze amashwamshwam asempilweni ngaphandle kweelekese. Nangona kunjalo, ngamanye amaxesha kukho umahluko ocace ngakumbi phakathi kweemveliso ezimbini ezifanayo- oko kuthetha ukuba ukutya okunye kubhalwe njengokulungileyo kuthi, kwaye okunye kulahlwe ecaleni njengenketho embi okanye engenampilo.

Xa ukutya kufikelela kwindlela yokutya esempilweni- rhoqo ngokusebenzisa ubukrelekrele, ukuthengisa okujolise kuko - kuchazwa njenge "halo yezempilo." Oku kutya kuyanconywa ngokuba ngcono kwimizimba yethu, kodwa akusoloko kucacile ukuba kutheni. Imizekelo yoku kutya kubandakanya ioyile yekhokhonathi, iyogathi yamaGrike, kunye netyuwa lolwandle.

Sinokufikelela kwezi mveliso ngokwemvelo, ngaphandle kokwazi ngokwenene ukuba ubungqina buxhasa ukongama kwabo kwezempilo.

Ngomzimba wakho - kunye nesipaji sakho - kufanelekile ukufumanisa ngokuqinisekileyo. Ngaba ukutya okune-halo yezempilo kubhetele kuwe, kwaye ngaba kufanelekile ukuhlawula ngaphezulu? Nasi iskopu kwiimveliso eziqhelekileyo ezili-10 ezihlala zinikwa inqanaba eliphezulu lempilo.

1. Iswekile ekrwada

Sonke siyazi ukuba kufuneka sinciphise iswekile eyongeziweyo. Ngaba iswekile ikrwada na ngaphandle? Ngokuqinisekileyo igama layo lenza livakale ngokwendalo kuneswekile eqhelekileyo, kwaye umbala wayo omdaka kunye nokurhabaxa kubonakala ngathi kubonisa ukuba ukwimeko engangxengwanga.

Kuyinyani ukuba iSwekile kwiRaw, uphawu lweswekile ye-turbinado, ayicutshungulwa kancinci kuneentlobo ezimhlophe zemveli. Ngelixa iswekile emhlophe ihamba kwinkqubo yokucokisa ukususa i-molasses yayo yendalo, iswekile ye-turbinado yeqa eli nyathelo, igcina imolasses kunye nombala wayo omnyama.

Okwangoku, ngaphandle kokulungiswa kancinci, iSwekile kwiRaw ayifani neswekile emhlophe xa kufikwa kwisondlo. Zombini zenziwe nge-molecule ye-sucrose, i-carbohydrate elula eneekhalori ezine kwigram nganye. Ikwabala njengeswekile eyongeziweyo.

Ukutya iswekile eninzi kunxulunyaniswa nokuzuza ubunzima, isifo sentliziyo, imingxunya kunye nezinye iingxaki zempilo. Ke, ngelixa unokukhetha incasa okanye ukonyibilika ngokukhawuleza kweSwekile kwiRaw, kufuneka isetyenziswe kancinci.

2. Ioyile yekhokhonathi

Eyona nto iphambili kukuhamba kokutya, ioyile yekhokhonathi iye yathathwa njengonyango lweemeko ezithile zempilo, ukusuka kulusu olomileyo ukuya kumazinyo amdaka. Kodwa ngo-2017, i-American Heart Association yenza amaza ngengxelo eyafumanisa ukuba ioyile yekhokhonathi inyusa amanqanaba e-cholesterol ephantsi ye-lipoprotein (LDL), into eyaziwayo kuphuhliso lwesifo sentliziyo. Ioyile yekhokhonathi isajongwa njengamafutha agcweleyo.

Ngokwe-American Heart Association, ukutya okunamafutha amaninzi kufuneka kuncitshiswe kwiipesenti ezi-5 ukuya kwiipesenti ezi-6 zeekhalori ezipheleleyo.

Ke, ngaba ioyile yekhokhonathi lulongezo olufanelekileyo kwii-smoothies kunye nee-fries? "Ngelixa ixabiso elincinci leoyile yekhokhonathi linokubonelela ngenzuzo ethile kumanqanaba e-cholesterol ye-HDL, uphando olongezelelekileyo luyafuneka ukuqonda indima yeoyile yekhokhonathi kwisidlo esinempilo," utshilo uKris Sollid, RD, umlawuli omkhulu kunxibelelwano lwezondlo kunye ne-International Food Information Council (IFIC) Isiseko.

Ngokusisiseko, oko akuthethi ukuba ungaphinda kabini isixa seoyile yekhokhonathi oyisebenzisayo kuba "ingcono" kuwe. "Ukuba uyayonwabela incasa yeoyile yekhokhonathi, yisebenzise kancinci endaweni yebhotolo okanye unciphise, okanye udityaniswe nezinye ioyile zokupheka," utshilo uSollid.

3. Amasi obisi

Amasi obisi ahlala efumaneka kwicandelo lokutya elisempilweni kwivenkile yakho egqunywe ngophawu oluqilileyo, esonyusa imeko yabo ye-halo yezempilo. Kuxhomekeka kwindlela olucwangciswa ngayo uphawu kwaye luqiniswe ngayo, ubisi lwe nut lunokuba sempilweni, kuba ihlala iqulethe ikhalsiyam eninzi, ivithamin D, ivithamin E, kunye nefayibha- inee carbs ezimbalwa kakhulu kunye neekhalori.

Nangona kunjalo, kubalulekile ukuba uqaphele ukuba ngaphandle kokuba unokungabikho kokutya okanye ukunganyamezelani, akunjalo iyimfuneko ukuze impilo yakho ithathe indawo yobisi lwee nati zobisi lwenkomo. Ubisi lobisi lubonelela ngomxholo ophezulu weprotein, kunye neemveliso zobisi ezinotyiweyo, njenge-kefir okanye iyogathi, zibandakanya ezinye iiprobiotic ezixhamla impilo yethambo.

Endaweni yokukhetha phakathi kobisi lweenkomo kunye namasi obisi, kunokuba luncedo ngakumbi ukucinga ngabo njengokutya okubini okwahlukileyo okuneentlobo ezahlukeneyo zexabiso lesondlo. Kuxhomekeka kwiimfuno zakho zesondlo, kusenokungakulungeli ukuhlawula i $ 5 eyongezelelweyo kubisi lweamangile oluhonjisiweyo xa ubisi lwenkomo oluqhelekileyo luya kwenza.

Kukwabalulekile ukuba ukhumbule iswekile eyongeziweyo kwiinyosi ezininzi zobisi. Kungcono ukuthenga ubisi lwe-nut engenashukela, okanye ukuba ufuna ukunambitheka, khetha ubisi lwe-vanilla olungenashukela.

4. Ityuwa yolwandle

Itafile endala etafileni ityuwa izandi ezintle xa kuthelekiswa netyuwa evela elwandle. Kodwa ngaba kukho umahluko wesondlo phakathi kwetyuwa esemgangathweni onokuyifumana ngaphantsi kwe- $ 1 kunye neetyuwa zaselwandle ezibiza kakhulu?

Isondlo esixhalabisa kakhulu abantu abaninzi kwiityuwa, ewe, sisodiyam. Ityuwa yaselwandle, itafile yetyuwa, kunye nezinye iityuwa ezinjenge-kosher okanye i-Himalaya ityuwa epinki zonke ziqulathe malunga neepesenti ezingama-40 zesodiyam. Ke, ngenxa yenkxalabo yezempilo efana noxinzelelo lwegazi okanye isifo sezintso esidinga ukuncitshiswa kokutya isodium, ayinamsebenzi ukuba ukhetha yiphi.

Kungenzeka ukuba ityuwa yaselwandle inokubandakanya izixa eziphezulu zezinye izimbiwa ezinjenge potassium, calcium, kunye nemagniziyam, kodwa lo mahluko unokuba mncinci. Ke, nokuba uyaphambuka kwizinto ezintle, iikristali ezinemibala epinki okanye uthenga izinto ezindala, qiniseka ukusebenzisa ityuwa kancinci-ngakumbi ukuba ufuna ukubukela isodiyam yakho.

5. Ijusi ebandayo ebandayo

Isiselo esihlaziyayo emva kweyoga yakho yasekuseni okanye iiPilates, ijusi ecinezelweyo ebandayo imalunga nokuhamba kakuhle njengoko ifika.

Esi siselo sithandwayo senziwa kusetyenziswa umatshini wokushicilela we-hydraulic ukukhupha elona xabiso liphezulu lolwelo kwimveliso entsha ngaphandle kokusebenzisa ubushushu - yiyo loo nto "kubanda" egameni layo. Umbono uthi, ngaphandle kokuvezwa bubushushu okanye umoya, ijusi igcina zonke izakha-mzimba kwiziqhamo zayo zokuqala kunye nemifuno.

Ngokutsho kwe-IFIC, nangona kunjalo, okwangoku akukho phando lupapashiweyo lokuxhasa amabango obushushu kunye nomoya wokunciphisa izondlo kwizityalo nakwimifuno. Kwaye ukuba ijusi ecinezelweyo ebandayo ibonakala inomdla ngenxa yenkqubo yayo encinci, yazi ukuba oku akusoloko kunjalo.

U-Alyssa Pike, RD, umphathi we-IFIC kwezonxibelelwano lwezondlo uthi: "Ijusi eninzi ecinezelweyo kwimarike iye yafumana isongezelelo sokwenza ukutya."

Ukungayichazanga, kwaneencindi ezingagalelwanga zinokuba neebhaktiriya eziyingozi, ke azikhuselekanga kwabasetyhini abakhulelweyo. Izithako ezisemgangathweni zisenokuba sisalathiso esingcono sempilo kunokuba ijusi yenziwe ngokubandayo okanye kushushu. Qiniseka ukuba ufunda iilebhile ngononophelo.

6. Yila incindi

I-nega, evunwa kwincindi yesityalo se-agave yasentlango, ifumene ukuthandwa sisalathiso sayo se-glycemic index (GI) -inani elilinganisela ukuba ukutya kukonyusa njani iswekile yegazi ngokukhawuleza.

I-nega ye-Agave yenziwa ikakhulu nge-fructose, enganyusi iswekile yegazi ngendlela efanayo neswekile efumaneka kwezinye iilekese. Xa kuthelekiswa ne-GI yama-50 ukuya kuma-60 kwisiraphu yemephu kunye nobusi, i-agave nectar's GI ye-20 ijongeka inomdla.

Nangona kunjalo, ukutya okuphezulu kwi-fructose kunokubangela iingxaki zempilo ekuhambeni kwexesha. Xa zisetyenziswa kwixesha elide, zinokufaka isandla kukunganyangeki kwe-insulin kunye nempilo enkenenkene yesibindi, zonyuse i-cholesterol embi, kwaye zikhokelele kumanqatha esisu.

"Ngenxa yomxholo ophezulu we-fructose, i-agave imnandi kuneshukela njengobusi kunye nesiraphu ye-maple," kusho uSollid. Ngenxa yokwanda kobumnandi, usenokugqibela usebenzisa incindi encinci yeagave kune-maple syrup kwiipancakes zakho. “Kodwa xa ndithetha ngokwesondlo, zonke iiswekile ziyafana. Yiyo loo nto isikhokelo kwindlela yokutya esiqhelekileyo kukuthintela ukufunwa kwayo yonke imithombo yeswekile eyongeziweyo, kunokukhomba nawuphi na ngokukodwa. "

7. Inyama yenkomo etyiswe ingca

Inyama yenkomo eyityiswe ngengca iyaziwa ngeziphumo zayo ezilungileyo kwiplanethi. Ngaba ikwangcono nakwimpilo yakho? Kubonakala njalo ngenxa yezizathu ezimbalwa.

Okokuqala, inyama yenkomo etyiswe ngengca ihlala ityebile kunenyama yenkomo ephakanyiswe ngokwesiqhelo, ngamafutha amancinci amancinci. Kwaye kukho umahluko obonakalayo kwamanye amafutha, nawo.UPike uthi: "Inyama yenkomo etyiswe ingca iqulethe ii-omega-3s ezininzi kuneenkomo ezityisiweyo." La mafutha aluncedo adityaniswe noxinzelelo lwegazi olusezantsi, ukunciphisa ukudumba, kunye nempilo yengqondo ebhetele.

Ukongeza, inyama evela kwiinkomo ezityiswa ingca ithambekele ekubeni nexabiso eliphezulu lemicronutrients ezithile kunye nee-antioxidants. Omnye wafumanisa ukuba ivithamin E yayiphezulu ekutyeni ingca kunakwinkomo etyisa ukutya okuxutyiweyo. "Inyama yenkomo etyiswe ingca ikwanayo necarotenoid eyandulela ivithamin A, efana ne-beta-carotene," utshilo uPike. Ke, oku kutya kwe-halo yezempilo kunokuxabisa iidola ezingaphezulu.

Nangona kunjalo, kukho ukubanjwa okukodwa: Inyama yenkomo ebizwa ngokuba "yondliwa ngengca" ivela kwiinkomo ezinokuthi zityiswe kuphela ingca ngexesha elinye okanye zifumane iinkozo ezongezelelweyo. Yinyama yenkomo kuphela ebhalwe "ukugqitywa kwengca" evela kwiinkomo ezingatyi nto ngaphandle kwengca ubomi babo bonke. Ukuba unayo nayiphi na imibuzo, buza nje unosilarha wakho.

8. Isalmon ebanjiswe endle

Njengakwinkomo eyondliwe ngengca, isigqibo sokuthenga i-salmon ebanjiswe endle zihlala zibangelwa kukukhathazeka kwendalo. Ngelixa ukukhetha ukutya okuzinzileyo kungunobangela obalaseleyo, umbuzo uhlala uhlala ukuba ingaba olu hlobo lweentlanzi luzigwagwisa ngeprofayili ephezulu yezondlo.

Umahluko omkhulu wesondlo uchongiwe phakathi kwesalmon ebanjiswe endle kunye nesalmon yasefama. I-Salmon ebanjwe endle ineekhalori ezimbalwa, amanqatha amancinci, i-iron eninzi kunye ne-sodium esezantsi. Nangona kunjalo, i-salmon yasefama ihlala ine-omega-3 kunye ne-omega-6 fatty acids. Ke, ixhomekeke ngokwenene kwiimfuno zakho kunye nezinto ozikhethayo. Ukuba uthenga isalmon yasefama, qiniseka ukuba ivela kumthombo owaziwayo oquka iindlela zokuloba ezizinzileyo.

Ukufika kwinyani malunga nesalmon oyithengayo, funda iilebheli kwintlanzi epakishwe. Okanye, ukuba uthenga isalmon kwivenkile yokutya kwaselwandle kwivenkile yokutya, musa ukoyika ukubuza imibuzo malunga nomthombo wentlanzi kunye nexabiso lesondlo.

9. iyogathi yamaGrike

Ngokubanzi, iyogathi ifumene ngokufanelekileyo i-halo yayo yezempilo. Igcwele ikhalsiyam kunye neenkcubeko eziphilayo nezisebenzayo, yenza ukhetho lokutya olugqwesileyo - okoko ingafakwanga iswekile kunye neencasa ezingezizo. Ngaba ukuhamba isiGrike kunika izibonelelo ezongezelelweyo? Kuyaxhomekeka.

Ngenxa yenkqubo yayo eyahlukileyo, iyogurt yamaGrike iqulethe iproteni engaphezulu kuneyogathi eqhelekileyo - ukuya kuthi xhaxhe ngokuphindwe kabini kwezinye iibranti. Kwakhona ihlala iphantsi kakhulu kwii-carbs. Ukuba unenkxalabo malunga nokulawula ii-macronutrients zakho ukuze ufumane iiprotheyini ezininzi kunye nee-carbs ezimbalwa, iyogurt yamaGrike inokuba lukhetho lobulumko.

Kwelinye icala, iibrand ziyahluka ngokubanzi kumxholo wecalcium kunye novithamini D, kwaye akukho mgaqo woKutya noLawulo lweziyobisi (i-FDA) apho iiyogathi zingazibiza ngokuba zingamaGrike. Funda iilebhile zeyogathi ukumisela ukuba loluphi uhlobo olulungele iinjongo zakho zempilo.

10. Iinkozo ezingenagluten

Kule mihla, unokucinga ukuba i-gluten ligama elingcolileyo. Umatshini wokushicilela ombi ojikeleze i-gluten kunye nokutya okungafunekiyo okungafunekiyo kunokuqinisekisa abathengi ukuba le protein ifunyenwe kwingqolowa, irhasi kunye nerye ayiyiyo impilo yakho.

Inyani yile, nangona kunjalo, uninzi lwabemi aludingi kuyishiya i-gluten. Kuphela malunga neepesenti enye yabemi abanesifo se-celiac, imeko ye-autoimmune efuna ukushenxiswa ngokupheleleyo kwe-gluten, kwaye kwenye indawo kumava e-non-celiac gluten sensitivity.

Ngaphandle kokuba unesizathu sonyango sokuphepha i-gluten, okanye ukunganyamezelani, ezo zitya zinamaxabiso angenagluteni, iipasta, iicookies, kunye nezinye iimveliso azifuneki- kwaye zisenokungabi nasondlo njengabo bane-gluten.

Iimveliso ezininzi ezingenagluten zenziwa ngomgubo welayisi okanye isitatshi setapile, esinefayibha encinci, iprotein, isinyithi kunye nemagnesium kunomgubo wengqolowa. Kufunyenwe ukuba ziipesenti ezi-5 kuphela zezonka ezingenagluten eziqiniswe ngezakhamzimba eziphambili zekhalsiyam, i-iron, i-niacin kunye ne-thiamin.

Ukongeza, ukwenza i-gluten enokuthi ngesiqhelo inike ukuhlafuna okumnandi kukutya okunjengee-ehla okanye isonka, ezi mveliso zinokuqulatha amafutha, iiswiti, okanye izongezo.

Ukusetyenziswa kweenkozo ezipheleleyo kuye kwanciphisa umngcipheko wesifo sentliziyo, umhlaza, nazo zonke izizathu zokufa kwabantu. Ke, kuninzi lwethu, ingqolowa, irhasi, kunye nerye zenza izongezo ezifanelekileyo zokutya, i-gluten kunye nazo zonke.

Igama lokugqibela

Xa kuziwa ekuchitheni uhlahlo-lwabiwo mali lwakho lokutya olunzima olufunyenwe nzima kukutya okusempilweni, ulwazi ngamandla. Ukuchonga ukuba ukutya kuyifumene ngokwenyani i-halo yempilo yayo kunokukunceda uthathe isigqibo sokuba kukho into exabisa imali eyongezelelweyo kwimpilo yakho-kwaye xa ingeyiyo.

USarah Garone, NDTR, yingcali yezondlo, umbhali wezempilo ozimeleyo kunye nebhlog yokutya. Uhlala nomyeni wakhe kunye nabantwana abathathu eMesa, eArizona. Mfumane ekwabelana ngolwazi lwezempilo kunye nolwondlo malunga nomhlaba kunye (ikakhulu) neendlela zokupheka ezisempilweni kwiLeta yoThando yokutya.