Ezi ziKhokelo zi-5 zilula zokuNgondla aziphikiswa ziingcali kunye nophando

Umxholo

• 1. Yitya intabalala yeziqhamo nemifuno
• 2. Fumana ifayibha eyaneleyo
• 3. Hlala Umanzi
• 4. Yitya iintlobo ngeentlobo zokutya
• 5. Nciphisa uKutya okuSetyenzwa ngokuBanzi
• Uphengululo lwe

Kukho isixa esikhulu solwazi lwesondlo phaya esihlala sijikeleza kwi-intanethi, kwigumbi lakho lokuzilolonga, nangaphezulu kwetafile yakho yesidlo sangokuhlwa. Ngenye imini uva ukutya "kubi" kuwe, ngelixa elilandelayo kulungile "kuwe". Ukutya okutsha kwefashoni kuvela rhoqo kwiinyanga ezimbalwa, nganye ixhomekeke kwifilosofi eyahluke ngokupheleleyo. Ngaba amanqatha amabi okanye ngaba zikho kakhulu? Ngaba kufuneka ubale imacros okanye iiyure phakathi kwesidlo? Ukusela ikofu yonke imihla okanye utsibe icaffeine ngokupheleleyo?

Kubonakala ngathi ilizwe lezondlo lihlala litshintsha, kwaye kunokuba nzima ukuyigcina ilungile. Inyani yile yokuba ukutya ukutya kuthintelweyo akuzi kugcina ixesha elide, kwaye ngenxa yoko, ngekhe ikunike iziphumo emva - kodwa ukwakha imikhwa yokutya esempilweni kuya kukunceda kakuhle. Kwaye iziseko zendlela yokutya okunempilo ziyinyani, zilungile, zisisiseko.

Ukuba ulungele ukufunda ukutya ngendlela esempilweni kwaye usike ukutya okunesondlo i-BS, funda izikhokelo ezintlanu zesondlo ezingachazwanga ziingcali zezondlo kwaye zixhaswe ngophando lwenzululwazi. Le yimigaqo-nkqubo yesondlo onokuthi uhlale uthembele kuyo ukuba iyinyani- kwaye ujike ekufundeni ukuba ungaqala njani ukutya okusempilweni kunye nokugcina indlela yokuphila elungileyo- nokuba yeyiphi na enye indlela yesondlo ethandwayo okanye ephoswayo.

1. Yitya intabalala yeziqhamo nemifuno

Ngokusekelwe kwi-USDA's Dietary Guidelines of Americans, abadala kufuneka badle ubuncinane i-1 1/2 ukuya kwi-2 iikomityi zeziqhamo kunye ne-2 ukuya kwi-3 iikomityi zemifuno ngosuku njengenxalenye yendlela yokutya enempilo; Nangona kunjalo, kuphela i-1 kwabali-10 baseMelika abadibana nesixa esinconywayo semihla ngemihla seziqhamo kunye nokusetyenziswa kwemifuno, ngokweZiko loLawulo lwezifo (CDC).

Ukutya iziqhamo nemifuno eninzi “akunakuphikiswa kwaye wonke umntu ufanele ukuba uyakwenza oko,” utsho uLisa Young, wePh.D., R.D.N. i-nutrist kwi-private practice kunye ne-adjunct uprofesa kwi-NYU. Ukufundisisa emva kofundisiso kuyayixhasa, kubonisa ukuba kukho iingenelo ezininzi ekutyeni iziqhamo nemifuno. "Ukutya isixa esaneleyo seziqhamo kunye nemifuno kudibaniswa nokubulawa kweziphumo ezilungileyo, kwaye izibonelelo azinakulinganiswa ngokuthatha ipilisi," wongezelela uLauren Manaker M.S., R.D.N., L.D., umbhali we Ukuchumisa ukuchuma kwendoda. "Oku kutya akulayishwanga kuphela iivithamini kunye neeminerals, zikwanazo ne-antioxidants, ifayibha kunye nezinye izinto eziluncedo." Ezinye zezinye izinto eziluncedo zibandakanya izilwanyana, izityalo zendalo ezinceda ukulwa nokukhusela izifo, ezininzi zazo zisebenza njenge-antioxidants. Iziqhamo kunye nemifuno ikwanayo nefayibha, enezibonelelo ezininzi zezempilo kubandakanya ukwanda kokuhlutha kunye nokunciphisa umngcipheko wezifo ezininzi ezinjengesifo sentliziyo, udidi lwesibini lweswekile, kunye nezinye iindlela zomhlaza. Uphando luphetha ngelithi xa usitya iziqhamo kunye nemifuno elungisiweyo ngaphandle kweswekile okanye amafutha (njengebhotolo), inokukunceda ukuphucula umgangatho wokutya okutyayo, oko kuthetha ukuba ufumana izakhamzimba ezininzi ezifunwa ngumzimba wakho kunye nezincinci sele ufumana okuninzi. Ngaphezulu, olunye uphando lubonisa ukuba ukutya iziqhamo kunye nemifuno kunokwenza wonwabe, nawe.

Ukongeza, "xa utya iziqhamo ezininzi kunye nemifuno, mhlawumbi utya ukutya okuncinci okungenampilo," kusho u-Young. Usebenzisa esi sikhokelo xa esebenza nabathengi kuba, "njengengcali yesondlo, ndiyathanda ukugxila kukutya onako yongeza kwisidlo sakho ngokuchasene nokutya okufuneka ukwenze Yise kude. Kwaye njengommeli wobungakanani besahlulo, ayisoloko ingokutya kancinci, kodwa kukutya okungcono. "

2. Fumana ifayibha eyaneleyo

Ngokutsho kophando lwe-2017 olupapashwe kwi Ijenali yaseMelika yeNdlela yokuPhila, Kuphela malunga neepesenti ezi-5 zabemi base-US abahlangabezana nesixa esinconywayo sefayibha yokutya, yiyo loo nto ke ikwahlelwa njengezakha mzimba kwinkxalabo yezempilo yoluntu yi-USDA. Umbutho wentliziyo yaseMelika ucebisa ukuba utye iigram ezingama-25 ukuya kuma-30 ngosuku okanye ifayibha evela ekutyeni (hayi izongezo), ngelixa iAkhademi yeSondlo kunye neDietetics icebisa phakathi kwama-25 ukuya kuma-38 amagremu ngosuku, kuxhomekeke kwisini. Ngokomndilili, amaMelika atya kuphela malunga neegram ezili-15.

Ukuba umtsha ekufundeni ukutya ngendlela esempilweni, isixa esinconywayo sefayibha sinokubonakala ngathi sisixa esikhulu, utshilo uEmily Rubin, RD, LDN, umlawuli we-dietetics yeklinikhi kwiCandelo leYunivesithi yaseThomas Jefferson ye-Gastroenterology kunye neHepatology ePhiladelphia, PA. Yiyo loo nto "izongezo zefayibha ezinje ngeepilisi kunye nomgubo mhlawumbi kucetyiswa ngugqirha wakho okanye ugqirha otya ukutya," utshilo. Nangona kunjalo, "le mithombo yefayibha ayonelanga ukuhlangabezana neengcebiso zemihla ngemihla. Kuya kufuneka ubandakanye ukutya okugcweleyo okunje ngemifuno, iziqhamo, iimbotyi, isonka esipheleleyo senkozo, iinkozo kunye neepasta kunye neziqhamo." (Jonga: Uyitya njani iFiber ngakumbi)

Izibonelelo zezempilo zefayibha zibonisiwe kwizifundo ezininzi- ezizezi, zokutya ukutya okuninzi kwifayibha kunxulunyaniswa nomngcipheko wokufa kwesifo sentliziyo kunye nezinye izifo ezinganyangekiyo ezihlasela amaMelika. Uphando oluninzi luye lwadibanisa ukufakwa okuphezulu kwifayibha yokutya ukunciphisa umngcipheko wokuba nezifo ezinganyangekiyo, kubandakanya isifo sentliziyo, uhlobo lwesifo seswekile, ezinye iintlobo zomhlaza, kunye nezifo / iimeko zesisu, "wongeza uRubin. Ukongezelela, "ifayibha inceda ukugcina impilo yokugaya ukutya, i-cholesterol ephantsi, ukuzinzisa iswekile yegazi, kwaye ugcine ubunzima. Umncinci uthi xa abathengi bakhe bokwehla kobunzima bonyusa ukutya kwabo kwefayibha, bakholisa ukuziva banelisekile kwaye bakwazi ngcono ukunciphisa ukutya okungenamsoco.

3. Hlala Umanzi

Ukuya kuthi ga kwiipesenti ezingama-60 zomzimba womntu ngamanzi, ngokutsho kweU.S. Geological Survey. Kananjalo, udinga ulwelo ukugcina yonke imisebenzi emzimbeni wakho, kubandakanya imisebenzi yemihla ngemihla eyenziwa yintliziyo, ingqondo kunye nezihlunu. Ulwelo emzimbeni wakho luyanceda ukuhambisa izakhamzimba kwiiseli zakho, kwaye lunokuthintela ukuqhina. Singasathethi ke, ukuphelelwa ngamanzi emzimbeni kunokukhokelela ekucingeni okungacacanga, ukuguquka kwemizwelo, amatye ezintso, kwaye kubangele ukuba umzimba udlulele, ngokutsho kweCDC.

Malunga nokuba ufanele ukusela kangakanani? Oko kunokubhida. Ngokwe-CDC, ukufunxa kwakho amanzi imihla ngemihla (okanye amanzi apheleleyo) kuchazwa "njengesixa samanzi asetyenzisiweyo ekutyeni, amanzi okusela acocekileyo, kunye nezinye iziselo." Isixa esicetyiswayo sinokwahluka ngokweminyaka, isini, kwaye ukuba umntu ukhulelwe okanye unesi. Olunye uqikelelo oluvela kwiAcademy of Nutrition & Dietetics ithi abafazi badinga malunga neekomityi ezili-9 zamanzi kwaye amadoda adinga iikomityi zamanzi ezili-12.5 ngosuku, dibanisa amanzi owafumana kukutya ekutyeni kwakho. Ngaphandle kwamanzi acocekileyo, unokufumana ulwelo ekutyeni iziqhamo kunye nemifuno kunye nokunye ukutya okunendalo (njengeesaladi kunye neapilesauce), ngokweHarvard Medical School. Nditsho ne-100-pesenti yeepesenti yejusi yeziqhamo, ikofu, kunye neti zibala malunga nokuthatha kwakho okucetyiswayo kwemihla ngemihla. Iingcali ezininzi kunye ne-CDC ziyavuma ukuba amanzi okusela yindlela elungileyo yokufumana ulwelo njengoko engenazo iikhalori.

4. Yitya iintlobo ngeentlobo zokutya

Kuyamkelwa ngokubanzi ukuba imizimba idinga iintlobo ezahlukeneyo zezondlo ukuze uhlale uphilile. "Ukutya kuninzi okunokukunika, kodwa akukho kutya okukodwa kuzo zonke izondlo ozifunayo," utshilo u-Elizabeth Ward, M.S., R.D., umbhali Ulunge ngokugqibeleleyo okugqibeleleyo, ocebisa ukuba kukhethwe uluhlu lokutya njengenxalenye yokutya okunokulinganisela. I-AHA ikwacebisa ukuba "utye umnyama" weziqhamo kunye nemifuno ukuze ufumane iivithamini, iiminerali, kunye neepytonutrients.

Lo mbono ukwasebenza kwiintlobo zokutya kubandakanya iinkozo, amandongomane, iimbewu, amafutha, nokunye. Ukutya okubanzi okukutyayo kwiqela ngalinye lamaqela ahlukeneyo okutya, iintlobo ezininzi zezondlo oza kuzithatha. Udinga ngasinye kwezi zondlo ukuze iinkqubo ezahlukeneyo emzimbeni wakho zisebenze kakuhle. Umzekelo, i-potassium efumaneka kwibhanana kunye neetapile zinceda ekunciphiseni izihlunu, kubandakanya ukucaphuka kwentliziyo yakho. I-Magnesium, efumaneka kwimifuno enamagqabi aluhlaza njengesipinatshi, inceda ukulawula imisebenzi emininzi yomzimba kubandakanya uxinzelelo lwegazi kunye nolawulo lweglucose yegazi.

Uphando lukwaxhasa izibonelelo zempilo zokutya ukutya okwahlukeneyo. Uphononongo luka-2015 olupapashwe kwi Ijenali yeZondlo ifumanise ukuba xa abantu abadala abangama-7,470 besitya ukutya okunempilo okuninzi, banciphisa umngcipheko wesifo se-metabolic syndrome (iqela leemeko ezenzeka kunye nokwandisa umngcipheko wesifo sentliziyo, ukubetha, kunye nohlobo lweswekile yesi-2). Ukongeza, uphononongo luka-2002 olupapashwe kwi- Ijenali yaMazwe ngaMazwe ye-Epidemiology ifumanise ukuba ukwandisa iintlobo zokutya okusempilweni ozisebenzisayo kungonyusa ixesha lokuphila kwakho. Nangona wonke umntu enokuthi angavumelani nengxelo yokuba ukonyusa ukutya okunempilo kuya kwandisa ubomi bakho ngokuzenzekelayo, abaphandi bagqibe kwelokuba ukuba ukonyusa inani lokutya okunempilo kukutya kwakho rhoqo, uphinda unciphise inani lokutya okunempilo okuncinci okutyiwayo. rhoqo.

UStephanie Ambrose, M.S., R.D.N., L.D.N., C.P.T. Umhlohli weDietetics eNicholls State University eThibodaux, LA, kunye nomnini weSondlo seSavvy Dietitian ucacisa indlela ayenza ngayo le ngcebiso kunye nabaxumi bakhe abafunda ukutya ukutya okusempilweni: "Nanini na xa ndicebisa abaguli, ndigxininisa ukubaluleka kokutya iziqhamo ezizizo nemifuno kunye nokutshintsha iziqhamo kunye nemifuno oyityayo. Ukuba uhlala ubamba ibhanana kwisidlo sakusasa rhoqo kusasa, zama ukuyitshintshela kwesinye isiqhamo osonwabileyo ukufumana izibonelelo zee-antioxidants ezahlukeneyo kunye neevithamini. " Kuyafana ukuba uhlala utya isaladi kunye nemifuno efanayo yonke imihla; zama ukutshintsha ukhetho lwakho lwemifuno usuku okanye iveki ukuya evekini. Endaweni yokusoloko ukhetha inkukhu, tshintsha ukutya kwaselwandle ubuncinci kabini ngeveki, enokuthi ibonelele ngamafutha omega-3, utshilo uWard.

5. Nciphisa uKutya okuSetyenzwa ngokuBanzi

Ukuba uzama ukufunda indlela yokutya okunempilo, mhlawumbi uvile ukuba ukutya okucutshungulwayo akulunganga - kodwa ukutya okucutshungulweyo ngokubanzi kukho. hayi umcimbi apha. Ingxowa yemifuno yesaladi ehlanjwe ngaphambili, iqhekeza letshizi, kunye netoti yeembotyi zonke zinokuqwalaselwa zicutshungulwe, ukuya kwinqanaba. Yi ngokugqithisileyo ukutya okucutshungulwayo okubonelela ngezimbalwa izondlo ezilungele wena kunye nezinto ezininzi ezinokubakho esele uzisebenzisile.

Ngokomzekelo, inkoliso yamaqebengwana, iidonuts, namaqebengwana anee<em>kilojoule ezininzi, amafutha anyibilikayo, neswekile eyongeziweyo yaye azinikezi iivithamini neeminerali ezininzi. Ukutya okuphezulu kwamanqatha agcweleyo kunxulunyaniswe nomngcipheko ophezulu wesifo sentliziyo. Ngenxa yeso sizathu, i-AHA incoma "ukutshintsha ukutya okunamafutha amaninzi kunye neendlela ezinempilo kunokunciphisa amanqanaba e-cholesterol yegazi kunye nokuphucula iiprofayili ze-lipid." Ukutya iswekile eninzi kakhulu kuye kwayanyaniswa nemicimbi yezempilo, njengokufumana ubunzima kunye nokutyeba kakhulu, uhlobo lweswekile 2, kunye nesifo sentliziyo, ngokweCDC. Izikhokelo ze-2020-2025 zokutya kubantu baseMelika bacebisa ukuba bangadli ngaphezulu kweepesenti ezili-10 zeekhalori (okanye malunga neekhalori ezingama-200) kwiswekile eyongeziweyo-isindululo sokuba phantse bonke abantu baseMelika bawele.

Umgaqo olungileyo wesithupha wendlela yokutya okunempilo utshilo uWard. Ilula ngokwenene.

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