Ufunda njani iilebheli zesondlo kwi-2019

Umxholo

• Ushwankathelo
• Pro: Into oyibonayo yile uyifumanayo
• Con: Asinayo imfundo yokufunda ngokufanelekileyo
• Pro: Inyaniso (okanye ubuxoki) kwintengiso
• Ikhonkco: Ziyinto encinci
• Pro: Iluncedo kwiimeko zempilo
• Con: Umcimbi wokutya okungalunganga
• Igama lokugqibela: Ukukhetha okungcono ngemfundo engcono

Ushwankathelo

Mhlawumbi uvile ukuba ukuqhelana nezibakala kunye namanani kwicala lokutya okuhlanganisiweyo ngumbono olungileyo kwimpilo yakho. Ngapha koko, xa iilebhile ezikhoyo ngoku zazisungulwa ngonyaka we-1990, yayijongwe njengesixhobo sokwazisa amaMelika malunga nezithako kunye nezakhamzimba zokutya okuqulathiweyo- kunye nokutya okunokwenza.

Ngoku, kunye ne-makeover kuyilo lwayo (kunye nolunye ulwazi lwayo lwesondlo), lixesha elifanelekileyo lokuba ubuze imibuzo ebalulekileyo malunga nelebheli yenyani yokutya.

Ngaba iyanceda amaMelika ukwenza ukhetho olungcono? Ngaba siyayiqonda ngokwaneleyo ukuba siyisebenzise kakuhle - okanye siyivuthele njengenzululwazi gobbledygook?

Kwaye ngaba ukugxila kuluhlu lwamanani kunokusikhokelela ekubeni siphambuke kwingcinga yomfanekiso omkhulu wezempilo, kude kubangele nokuphazamiseka kukutya?

Nantsi into yokuntywila ngokukhawuleza kwiiprosesa eziphambili kunye neengozi zempikiswano yeelebhile yesondlo:

Pro: Into oyibonayo yile uyifumanayo

Ukunyaniseka kunye nokwenza izinto elubala zibalulekile kwizinto ezininzi zobomi, kwaye ukutya kwethu akunjalo. Ileyibhile yesondlo isebenza njengenye ye-serum yenyani yokutya, isixelela kanye le siyifumanayo.

Ngokubeka esweni kukarhulumente kufuna ukuchaneka- kunye noluhlu lwamaxabiso ezakha mzimba ukuya kwi-milligram-iilebhile zinika abathengi ukufikelela ngokulula kulwazi abanokuthembela kulo.

Xa sizimisela malunga nokufumanisa eyona nto ikukutya kwethu, sinokukufumanisa kuzisa iziphumo ezikhanyisayo.

UDietan uJeanette Kimszal, i-RDN, uhlala exelela abathengi bakhe ukuba baqale ukuthathela ingqalelo isixa seswekile kukutya okuqhelekileyo.

"Ndifumanisa ukuba abathengi abaninzi baya kubuya kwaye bandixelele ukuba bafumene iswekile eninzi kwiimveliso zemihla ngemihla abazisebenzisayo," utshilo.

Ukuphuhlisa nje umkhwa wokufunda iilebheli kunokusibeka kwindlela yokwazisa okuhlaziyiweyo kunye nengqondo malunga noko kukutya kwethu.

Con: Asinayo imfundo yokufunda ngokufanelekileyo

Ngelixa ukwazi indlela yokutolika iinyani zesondlo kunokukhokelela kukutya okungcono, ukungabikho kokuqonda kunokwenza ukuba iilebheli zingabinaluncedo.

"Xa ndithetha nabaxumi bam malunga nokuthenga kunye nokufunda iilebheli, abanye babo bathi," Ndifunda iilebheli, kodwa andihlali ndiqinisekile ukuba ndikhangele ntoni, "utsho uLisa Andrews, MEd, RD, LD.

Oku akumangalisi, kuba abathengi bafumana iilebheli zokutya zididekile, zilahlekisa, okanye kunzima ukutolika.

Uninzi lwethu mhlawumbi khange sihlale phantsi kwiseshoni yemfundo malunga nendlela yokusebenzisa iinyani zesondlo- kwaye sinokuhlala sigxila kwizinto zelebheli ezigcina zisilahlekisile.

Esinye isiganeko esiqhelekileyo, utshilo uDiane Norwood, i-MS, i-RD, i-CDE, ne-CDE, esithi “Abantu abaninzi abanesifo seswekile baya ngqo kwiswekile xa kufuneka beqwalasele i-carbohydrate iyonke.”

Utshintsho oluzayo kwileyibhile luzimisele ukwenza ukutolika kube lula kancinci. Uhlaziyo olufana nefonti enkulu, enesibindi yeekhalori kunye nobungakanani bokwenene bokusebenza (akusayi kuba sisitya se-1/2 indebe ye-ice cream) kunokwenza ukuba iilebheli zifunde ukusebenziseka lula ngakumbi.

Kwaye udidi olutsha "lweeswekile ezongeziweyo" lujolise ekucaciseni umahluko phakathi kweswekile eyenzeka ngokwendalo kukutya kunye nohlobo oluye lwongezwa ngexesha lokulungiswa. Olu lwazi lunokunika ulwazi oluncedo kubantu abaneemeko zempilo ezinje ngeswekile, okanye abo bafuna ukwazi ngakumbi ngokutya kwabo.

Nokuba sinokuqonda okuqinisekileyo kweelebhile zesondlo, kuxhomekeke kuthi ukuba senzani ngolwazi lwethu. (Njengoko olu phononongo sele lukhankanyiwe, inkuthazo yeyona nto iphambili ekusebenziseni iilebheli kwimpilo engcono.)

Ezinye ezininzi zibonisile, kwakhona, ukuba ulwazi lokondla kwiimenyu zokutyela azenzi nto ukukhuthaza izidlo ukuba zikhethe ii-entrees ezisempilweni. Ukuba imikhombandlela yokusingqongileyo njengokubona kunye nevumba le-burger enamanzi igqitha ukukhuthaza kwethu, mancinci amathuba okuba senze ukhetho olusempilweni.

Pro: Inyaniso (okanye ubuxoki) kwintengiso

Ulwazi oluneenkcukacha kwiilebheli lunokuxhasa-okanye ngamanye amaxesha debunk-amabango ezempilo enziwe yimveliso uqobo.

Mhlawumbi isiriyeli ezibiza ngokuba yi "high-protein" zihlala kuphela kuloo mabango xa zinikezelwa ukongeza kwii-ounces ezisi-8 zobisi.Okanye mhlawumbi ezo chips ze-tortilla ezine "hint" zetyuwa zinesodiyam engaphezulu kunokuba ukhetha ukutya kwakho.

Ukujonga iinyani zesondlo kunokukunika ezona zinto ziphantsi emva kwentengiso yolwimi.

"Ilebheli yeenkcukacha zesondlo ikunceda ukuba wazi ukuba umphambili welebheli uyinyani okanye hayi," utshilo ugqirha wezidlo kunye nesithethi seAkhademi yeZondlo kunye neDietetics uJulie Stefanski, RDN.

Ukukwazi ukucacisa phakathi kwezi zimbini sisakhono esihle esinokukunceda uthathe ubunini bempilo yakho.

Ikhonkco: Ziyinto encinci

Ngelishwa, ixabiso leelebheli lize libuyele ekubeni sinako ukuqonda okanye ukubona ubungakanani bokusebenza.

Uninzi lwabantu lunobunzima bokubonisa ukuba yeyiphi iigrama ezingama-50 zeli okanye eso sondlo sibukeka ngathi okanye sithetha kwihlabathi lokwenyani- kunye nokutya kwethu kokwenyani.

Ngesi sizathu, abanye abantu abadla ngokutya bathumela abathengi ukuba bacinge endaweni malunga nemilinganiselo efikelelekayo.

"Ndisebenzisa ukubonwa eofisini yam ukuxhasa ukufundwa kwelebheli, njengokulinganisa iikomityi okanye ukusebenzisa ezabo izandla ekusebenzeni ngobukhulu," utshilo uJessica Gust, MS, RDN.

Abanye baphikisa ukuba iinyani zesondlo zithatha indlela yomfanekiso omkhulu kwezempilo. "Ilebhile yesondlo ngumfanekiso ocacileyo wezondlo," utshilo uYafii Lvova, RDN.

Oku kunokubangela ukugxila okumxinwa kakhulu kwizakhamzimba ezithile kunye nexabiso (ukungahoyi abanye, nangona ingekho kwileyibhile, ikwabalulekile kwimpilo). Uninzi lwezinto eziluncedo kwezempilo zikhetha ukukhuthaza ukutya konke, ukujonga ukutya ngokupheleleyo-kwaye ushiye iilebheli ngasemva.

Pro: Iluncedo kwiimeko zempilo

Iilebhile zenyani yesondlo ziluncedo ngakumbi kwabo baphila neemeko zempilo ezifuna utshintsho kwindlela otya ngayo.

Abantu abaninzi banikwa iiparameter ezithile malunga nexabiso lezinto ezithile abanako kwaye abanakuba nazo.

Abantu abanesifo sezintso abafuna ukujonga i-sodium yabo, umzekelo, okanye abantu abanesifo seswekile xa bebala ii-carbs zabo banokujika baye kwiilebheli zokufumanisa ukuba ngaba ukutya okuthile kungafanelana nokutya kwabo.

Con: Umcimbi wokutya okungalunganga

Nangona iilebhile zesondlo zinokubonakala ngathi ziyinyani yokutya okusikiweyo kunye neyomileyo, kwabanye, ulwazi lwabo luthwala ubunzima beemvakalelo.

Abantu abanengxaki yokutya bahlala befumanisa ukuba iilebhile zesondlo zibangela utyekelo lokujonga kakhulu malunga neekhalori, amanqatha, okanye iswekile.

"Xa kuvavanywa ngelensi yokuzixakekisa ngokutya, njengokutya okungapheliyo, ukutya okungalunganga, okanye ingxaki yokutya, ulwazi lungasuswa ngokulula kumxholo," utshilo uLvova.

Ukuba unengxaki yokutya ngendlela engalunganga okanye unembali yokuzinkcinkca ngotywala, kungangcono uhlale kude neelebheli zokufunda.

Igama lokugqibela: Ukukhetha okungcono ngemfundo engcono

Ekugqibeleni, ukusebenza kweelebhile zesondlo kwehla kwezemfundo.

Omnye wafumanisa ukuba ulwazi lwabantu kunye nenkuthazo yayizinto ezimbini eziphambili ekufundeni ukuba iilebheli zesondlo zikuphucule ngokwenene ukutya kwabo. Xa izifundo zisazi ukuba zikhangele ntoni-kwaye zine-drive yokwenza ukhetho olusempilweni- zenza izigqibo ezingcono malunga nokutya.

Eminye imiqondo ebalulekileyo ekufuneka uyikhumbule ukukunceda ukuba usebenzise iilebhile zesondlo ekukhetheni okunempilo kubandakanya:

• Ukwazi ukuba iikhalori zakho zingahluka kwi-2,000 yeekhalori-ngosuku ngalunye kwiileyibhile
• Ukuqonda ukuba amaxabiso ezondlo kwiileyibhile adweliswe ngokobungakanani benkonzo nganye - kunye nokugcina umkhondo wokuba zingaphi iinkonzo ozityayo
• Ukuqonda ukuba iilebheli azidwelisi zonke izondlo ezibalulekileyo kwimpilo entle
• Ukujonga iipesenti zexabiso lemihla ngemihla endaweni yeegram okanye iimiligram

Ukuba ungumfundi okrelekrele weelebheli, qhubeka nomsebenzi olungileyo. Ngemfundo encinci malunga nokuba ujonge ntoni, usendleleni yokwenza ukhetho olusempilweni lokutya.

Kwelinye icala, ukuba ufumanisa ukuba isondlo siyadida, mhlawumbi ukufunda okungakumbi kunokubonelela ngokuqonda okungcono! Ke kwakhona, kwabo bakhetha ukutya okunomdla ngakumbi, ukutya okugcweleyo kwindlela yokutya, iilebhile zenyani yesondlo ayinakuba luncedo kwaphela.

Njengakwezinye iintlobo ezininzi zolwazi, kukuwe ukuba uthabathe ntoni - okanye ushiye ngasemva - kwibhokisi emnyama-nomhlophe esecaleni lokutya kwakho.

USarah Garone, NDTR, yingcali yezondlo, umbhali wezempilo ozimeleyo kunye nebhlog yokutya. Uhlala nomyeni wakhe kunye nabantwana abathathu eMesa, eArizona. Fumanana nokwabelana ngolwazi lwezempilo kunye nolwasemhlabeni kunye (ikakhulu) neendlela zokupheka ezinempilo e- Ileta yothando eya kukutya.