Ukutya imihla ngemihla kweSwekile -Singakanani iswekile omele ukuyitya ngemini?

Umxholo

• Yongeza iiSuars vs Iswekile yendalo- Umahluko omkhulu
• Ukusetyenziswa kweSwekile kuphezulu kakhulu
• Yintoni isixa esikhuselekileyo seswekile yokuyitya ngemini?
• Kuthekani Ukuba Utyebile okanye Utyebe Ngokugqithiseleyo?
• Ukuba ulikhoboka leSwekile, Mhlawumbi kuya kufuneka uyithintele ngokupheleleyo
• Ungawanciphisa njani amaSwekile kwisidlo sakho
• Kuthekani ngeSwekile kukutya okuSetyenzisiweyo?
• Umgca osezantsi

Iswekile eyongeziweyo sesona sithako sibi kukutya kwale mihla.

Inika iikhalori ngaphandle kwezondlo ezongeziweyo kwaye zinokonakalisa imetabolism yakho ekuhambeni kwexesha.

Ukutya iswekile eninzi kunxulunyaniswa nokuzuza ubunzima kunye nezifo ezahlukeneyo ezinje ngokutyeba, uhlobo lweswekile 2 kunye nesifo sentliziyo.

Kodwa ingakanani kakhulu? Ngaba ungatya iswekile encinci suku ngalunye ngaphandle kokulimaza, okanye ngaba kufuneka uyiphephe kangangoko kunokwenzeka?

Yongeza iiSuars vs Iswekile yendalo- Umahluko omkhulu

Kubaluleke kakhulu ukwenza umahluko phakathi kweswekile kunye neeswekile ezenzeka ngokwendalo kukutya okufana neziqhamo kunye nemifuno.

Oku kukutya okusempilweni okuqukethe amanzi, ifayibha kunye nee-micronutrients ezahlukeneyo. Iswekile yendalo ngokwendalo ilungile, kodwa efanayo ayisebenzi kwiswekile eyongeziweyo.

Iswekile esongeziweyo sesona sithako kwiilekese kwaye kuninzi kukutya okuninzi okusetyenzisiweyo, okunje ngeziselo ezibandayo kunye neemveliso ezibhakiweyo.

Ezona sishukela zixhaphakileyo zixhaphakileyo sishukela setafile eqhelekileyo (i-sucrose) kunye nesiraphu yengqolowa ene-fructose ephezulu.

Ukuba ufuna ukunciphisa umzimba kunye nokwandisa impilo yakho, kuya kufuneka wenze konke okusemandleni akho ukunqanda ukutya okuqulathe iswekile eyongeziweyo.

Isishwankathelo Iswekile eyongezwe kukutya okucutshungulwayo imbi kakhulu kuneswekile yendalo kukutya okupheleleyo njengeziqhamo kunye nemifuno.

Ukusetyenziswa kweSwekile kuphezulu kakhulu

Ngo-2008, abantu base-US babesitya ngaphezulu kweepawundi ezingama-60 (i-28 kg) zeswekile eyongeziweyo ngonyaka-kwaye oku akubandakanyi iijusi zeziqhamo ().

Umyinge ophakathi wawuyi-76.7 yeegram ngosuku, ezilingana neetispuni ezili-19 okanye iikhalori ezingama-306.

Ngokwolu phando, ukusetyenziswa kweswekile kwehle ngama-23% phakathi konyaka ka-2000 ukuya ku-2008, ikakhulu ngenxa yokuba abantu basela iziselo ezineswekile ezimbalwa.

Nangona kunjalo, amanqanaba okutya okwangoku asephezulu kakhulu kwaye mhlawumbi awatshintshanga ukusukela ngoko. Ngo-2012, umndilili wabantu abadala abathathiweyo yayiziigram ezingama-77 ngosuku ().

Ukutya kakhulu iswekile kunxulunyaniswa nokutyeba kakhulu, uhlobo 2 lweswekile, isifo sentliziyo, umhlaza othile, ukubola kwamazinyo, isifo sesibindi esinamafutha esingesiso isiselo esinxilisayo nokunye okuninzi (3,,,).

Isishwankathelo Ukutya kakhulu iswekile kuqhelekile. Inxulunyaniswe nezifo ezahlukeneyo zendlela yokuphila, kubandakanya ukutyeba kakhulu, uhlobo lweswekile 2 kunye nesifo sentliziyo.

Yintoni isixa esikhuselekileyo seswekile yokuyitya ngemini?

Ngelishwa, akukho mpendulo ilula kulo mbuzo. Abanye abantu banokutya iswekile eninzi ngaphandle kokulimaza, ngelixa abanye kufuneka bayiphephe kangangoko kunokwenzeka.

Ngokwe-American Heart Association (AHA), elona xabiso liphezulu leswekile elongeziweyo ekufuneka ulityile ngosuku ():

• Amadoda: Iikhalori ezili-150 ngosuku (37.5 amagremu okanye iitispuni eziyi-9)
• Abafazi: Iikhalori ezili-100 ngosuku (iigram ezingama-25 okanye iisupuni eziyi-6)

Ukubeka loo mbono, i-oz enye ye-12 ye-Coke iqulethe iikhalori ezili-140 kwiswekile, ngelixa ibar yeSchickers enobukhulu obuqhelekileyo ineekhalori ezili-120 kwishukela.

Ngokwahlukileyo, izikhokelo zokutya zaseMelika zicebisa abantu ukuba banciphise ukutya kwabo ukuya ngaphantsi kwe-10% yeekhalori zabo zemihla ngemihla. Kumntu otya ii-calories ezingama-2 000 ngosuku, oku kungalingana neegram ezingama-50 zeswekile, okanye malunga neetispuni ezili-12.5 ().

Ukuba usempilweni, utyebile kwaye uyasebenza, oku kubonakala ngathi ngamanani afanelekileyo. Uya kuzitshisa ezi zixa zincinci zeswekile ngaphandle kokuba zikwenze ingozi.

Kodwa kubalulekile ukuba uqaphele ukuba akukho mfuneko yokongeza iswekile kukutya. Okuncinci kokutya, uya kuba sempilweni.

Isishwankathelo I-American Heart Association icebisa amadoda ukuba angafumani ngaphezulu kweekhalori ezili-150 kwiswekile eyongeziweyo ngosuku kwaye abafazi bangabi ngaphezulu kweekhalori ezili-100.

Kuthekani Ukuba Utyebile okanye Utyebe Ngokugqithiseleyo?

Ukuba utyebe kakhulu, utyebe kakhulu okanye uneswekile, kuya kufuneka uphephe iswekile kangangoko kunokwenzeka.

Kwimeko apho, akufuneki utye iswekile yonke imihla, ngakumbi kube kanye ngeveki okanye kube kanye kwiiveki ezimbini (ubukhulu becala).

Kodwa ukuba ufuna ukuba sempilweni ngangokunokwenzeka, awufanelanga ukuba utye ukutya okuneswekile eyongeziweyo kubo.

Iziselo ezihlwahlwazayo, izinto ezibhakiweyo kunye nokutya okugqityiweyo akunandawo ekutyeni komntu otyebileyo.

Namathela kukutya okwenyani, isithako esinye kunye nokuthintela ukutya okucwangcisiweyo okuphezulu kwiswekile kunye neecarbohydrate ezicokisekileyo.

Isishwankathelo Abantu abatyebe kakhulu okanye abatyebe kakhulu kufuneka bakuphephe ukutya iswekile yonke imihla. Ukuba kunokwenzeka, kuya kuba ngcono ukunqanda yonke iswekile eyongeziweyo.

Ukuba ulikhoboka leSwekile, Mhlawumbi kuya kufuneka uyithintele ngokupheleleyo

Ukutya okungafunekiyo okune-junk kukhuthaza iindawo ezifanayo kwingqondo njengeziyobisi zokuxhatshazwa ().

Ngesi sizathu, iswekile inokubangela ukuba abantu baphulukane nolawulo ekusebenziseni kwabo.

Oko kwathiwa, iswekile ayiphantse ibe likhoboka njengeziyobisi zokuxhatshazwa, kwaye "ukuba likhoboka leswekile" kufanele ukuba kube lula ukuphumelela.

Ukuba unembali yokutya kakhulu, ukusilela ekubekeni imigaqo malunga nokutya kwakho (njengokukopela ukutya okanye iintsuku) kunye nokusilela okuphindaphindiweyo kwindlela yonke "yokumodareyitha", mhlawumbi ulikhoboka.

Ngendlela efanayo naleyo umntu otshaya ngayo kufuneka ayiphephe ngokupheleleyo imidiza, umntu olikhoboka leswekile kufuneka ayiphephe ngokupheleleyo iswekile.

Ukuziyeka ngokupheleleyo kukuphela kwendlela enokuthenjwa yeziyobisi eziyinyaniso yokoyisa iziyobisi.

Isishwankathelo Ukuba uziva ngathi ulikhoboka leswekile elongeziweyo, kuya kufuneka ucinge ngokukuphepha ngokupheleleyo.

Ungawanciphisa njani amaSwekile kwisidlo sakho

Kuphephe oku kutya, ngokokubaluleka:

1. Isiselo esithambile: Iziselo ezineswekile azinampilo. Kufuneka uziphephe ezi zinto njengesibetho.
2. Iziqhamo zeziqhamo: Iziqhamo zeziqhamo ziqulathe umlinganiselo ofanayo weswekile njengeziselo ezinxilisayo! Khetha iziqhamo zonke endaweni yejusi yeziqhamo.
3. Iilekese kunye neelekese: Kuya kufuneka unciphise kakhulu ukusebenzisa kwakho iilekese.
4. Izinto ezibhakiweyo: Iicookies, iikeyiki, njl. Njl. Ezi zihlala zineswekile eninzi kunye neecarbohydrate ezisulungekileyo.
5. Iziqhamo ezinamathambo kwisiraphu: Khetha iziqhamo ezintsha endaweni yoko.
6. Ukutya okunamafutha asezantsi okanye ukutya: Ukutya okususwe amanqatha kubo kuhlala kuneswekile eninzi.

Sela amanzi endaweni yesoda okanye iijusi kwaye ungongezi iswekile kwikofu yakho okanye iti.

Endaweni yeswekile kwiiresiphi, unokuzama izinto ezinje ngesinamon, i-nutmeg, i-almond extract, i-vanilla, ijinja okanye ilamuni.

Yenza ubuchule kwaye ufumane iiresiphi ezikwi-intanethi. Ungatya iintlobo ezahlukeneyo zokutya okumangalisayo nokuba ususa yonke iswekile kukutya kwakho.

Indawo yendalo, zero-calorie enye iswekile yi-stevia.

Isishwankathelo Nciphisa iswekile oyityayo ngokunciphisa iziselo ezinxilisayo, incindi yeziqhamo, iilekese kunye nezinto ezibhakiweyo.

Kuthekani ngeSwekile kukutya okuSetyenzisiweyo?

Eyona ndlela yokunciphisa iswekile kukuphepha nje ukutya okwenziweyo kunye nokwanelisa izinyo lakho elimnandi ngeziqhamo endaweni yoko.

Le ndlela ayifuni izibalo, ukubalwa kweekhalori okanye ukufunda ngokungathandekiyo iilebheli zokutya ngalo lonke ixesha.

Nangona kunjalo, ukuba awukwazi ukubambelela kukutya okungasetyenziswanga ngenxa yezizathu zemali, nazi ezinye iingcebiso malunga nokwenza ukhetho olufanelekileyo:

• Yazi ukuba iswekile inamagama amaninzi. Oku kubandakanya iswekile, i-sucrose, isiraphu yengqolowa ene-high-fructose (HFCS), incindi yommoba, i-fructose, iswekile, i-dextrose, isiraphu, iswekile yommoba, iswekile eluhlaza, isiraphu yengqolowa nokunye.
• Ukuba ukutya okuhlanganisiweyo kuneswekile kwizithako zokuqala ezi-3, kuphephe.
• Ukuba ukutya okuhlanganisiweyo kuqulethe ngaphezu kwesinye iswekile, kuphephe.
• Yazi ukuba okunye ukutya okuneswekile ephezulu kuhlala kubhalwe ukuba kuphilile kuwela kudidi olunye. Oku kubandakanya i-agave, ubusi, iswekile yendalo kunye neswekile yekhokhonathi.

Isilumkiso KUFUNEKA ufunde iilebheli zesondlo! Nokuba kukutya okufihliweyo "njengokutya kwezempilo" kunokulayishwa ngeeswekile.

Isishwankathelo Ukuba utya ukutya okwenziweyo, ukutya okupakishwe, ukuphepha yonke iswekile kunokuba nzima. Qiniseka ukuba ufunda iilebheli kwaye wazi ukuba abavelisi bokutya bahlala befihla iswekile eyongeziweyo besebenzisa amanye amagama.

Umgca osezantsi

Ekupheleni kosuku, kubalulekile ukuqonda ukutyiwa kweswekile okulungele wena.

Abanye abantu banokuphatha iswekile encinci ekutyeni kwabo, ngelixa abanye kubangela iminqweno, ukutya utywala, ukutyeba ngokukhawuleza kunye nezifo.

Wonke umntu wahlukile kwaye kufuneka ufumanise ukuba yintoni esebenzayo kuwe.