Ngaba kufanelekile ukuba utye isaladi ngesidlo sakusasa?

Umxholo

• Izibonelelo zempilo zeesaladi zesidlo sakusasa
• Ngamana unokunyusa imood yakho kunye nemveliso
• Ngamana kunokuphucula ukwetyisa kwakho
• Ngamana unokukunceda ukunciphisa umzimba
• Ngamana unokunyusa impilo yakho iphela kwaye ukhusele kwizifo
• Uyakha njani isaladi enesidlo sakusasa esempilweni
• Inyathelo 1: Khetha imifuno yakho
• Inyathelo 2: Yongeza umthombo weprotein
• Inyathelo 3: Khetha ezinye iikhabhohombe ezintsonkothileyo
• Inyathelo 4: Yongeza amanqatha asempilweni
• Izithako zokuphepha
• Izimvo zesaladi ezinempilo
• Umgca wezantsi
• Ukulungiselela isidlo: Isaladi engadinisiyo

Iisaladi zesidlo sakusasa ziba yinto yokugqibela yezempilo.

Nangona ukutya imifuno kwisidlo sakusasa akuqhelekanga kwindlela yokutya yaseNtshona, kuqhelekile kwizidlo ezisuka kwezinye iindawo zehlabathi.

Isaladi yesidlo sakusasa yindlela entle yokuqalisa usuku lwakho ngokutya okuxineneyo kwezondlo. Banokunyusa imeko yakho kunye nemveliso, baphucule ukugaya ukutya, kwaye bade banciphise ubunzima bomzimba.

Eli nqaku liphonononga iisaladi zesidlo sakusasa, lidwelise izibonelelo zazo zezempilo, kwaye ikubonise indlela yokwakha eyakho.

Izibonelelo zempilo zeesaladi zesidlo sakusasa

Iisaladi zesidlo sakusasa zihlala zinemifuno enezinto ezahlukeneyo zokutya, ezinjengamaqanda, itshizi, iziqhamo, amandongomane, iimbewu, iinkozo kunye neembotyi.

Ukubeka isidlo sakusasa esiqhelekileyo kwisaladi yindlela elula yokongeza ukutya okupheleleyo kukutya kwakho. Unokufumana uluhlu lwezibonelelo zempilo.

Ngamana unokunyusa imood yakho kunye nemveliso

Into oyityayo kwisidlo sakusasa inokuba nefuthe kwimood yakho kunye nokusebenza kwengqondo.

Isidlo sakusasa sinee-carbs ezintsonkothileyo kwaye sinamafutha asezantsi, afana neesaladi zesidlo sakusasa ezilungeleleneyo, kubonakala ngathi kuphucula imeko kunye nokunciphisa ukudinwa ngokukuko kune-carb ephantsi, ukhetho olunamafutha aphezulu njengamaqanda, iihashe browns, kunye nebhekoni ().

Iziphumo zokunyusa imeko ye-carb ephezulu, isidlo sakusasa esinamafutha asezantsi kunokuba yinyani ngakumbi kwisidlo sakusasa esityebileyo kwii-carbs ezintsonkothileyo ezifumaneka kwiziqhamo, imifuno, kunye neenkozo ezipheleleyo, ngokuchaseneyo nee-carbs ezilula kwizidlo zesidlo sakusasa kunye namakhekhe ().

Ukutya kwasekuseni okunee-carbs ezintsonkothileyo kunokunceda ukuphakamisa amanqaku okusebenza kwengqondo, njengememori, ingqalelo, kunye nokulungiswa kolwazi ().

Ngaphaya koko, uphando lubonisa ukuba imifuno enamagqabi inokusebenza ngakumbi ekugcineni ukusebenza kwengqondo njengoko uneminyaka yobudala ().

Emva koko, ezi zinto zinokunyusa imveliso yakho.

Kukho ubungqina bokuba imifuno enamagqabi, iipepile, kunye nemifuno enqatyisiweyo efana ne-broccoli okanye ikhaphetshu inokubonelela ngezibonelelo zokuthomalalisa uxinzelelo. Ke ngoko, ukongeza kwiisaladi zakho kunokuqhubela phambili ukuphucula imeko yakho ().

Ngamana kunokuphucula ukwetyisa kwakho

Iisaladi zesidlo sakusasa zihlala zityebile ngokwendalo emanzini kunye nefayibha, ezinokukunceda ukwetyisa.

Ifayibha inokunyibilika okanye inyibilike.

Ifayibha engenakunyibilika yongeza isambuku kwisitulo kwaye inceda ukuhambisa ukutya emathunjini akho, ukunciphisa amathuba okuqhinwa. Ukutya okunotye ulwelo, njengoko uninzi lweesaladi zesidlo sakusasa zinokunceda ekulweni ukuqunjelwa ().

Kwelinye icala, ifayibha enyibilikayo yondla i-gut gut yakho eluncedo, ethi yona ivelise okunamafutha acid (ii-SCFAs) ezinje nge-acetate, butyrate, kunye nepropionate.

Ezi SCFAs zondla iiseli zakho zesisu, zinciphise ukuvuvukala, kwaye zinokulwa nokuphazamiseka kwamathumbu, njenge-irritable bowel syndrome (IBS), isifo sikaCrohn, kunye ne-ulcerative colitis (,,).

Ukutya okuninzi kuqulethe zombini iintlobo zefayibha. Imithombo elungileyo ibandakanya:

• Ifayibha enyibilikayo: ihabile, iimbotyi, iiavokhado, amapere, ii-apile, amakhiwane, iibhanana, iitapile, iihazelnuts, imbewu yeflakisi nembewu kajongilanga
• Ifayibha engenakunyibilika: iinkozo, iitapile, iimbotyi, iilentile, ii-ertyisi, uninzi lweziqhamo, imifuno, amandongomane nembewu

Ngokuxhomekeka kwizithako zabo, iisaladi zesidlo sakusasa zinobutyebi kuzo zombini iintlobo zefayibha.

Ngamana unokukunceda ukunciphisa umzimba

Ngokukodwa, iisaladi zesidlo sakusasa zinokunceda ukunciphisa umzimba.

Ayizityebi kuphela kwifayibha nakumanzi, kodwa ikwafuna ukuhlafuna okuninzi. Inye yezi zinto inokunciphisa indlala kunye nokunyusa ukuzalisa, ikwenze utye kancinci (,).

Ukongeza, iziqhamo kunye nemifuno, eyona nto iphambili kwizidlo zesidlo sakusasa, zihlala zinobuninzi bekhalori. Oku kuthetha ukuba banikezela ngeekhalori ezimbalwa zevolumu abazithathayo esiswini sakho, ezinokuthi zibe negalelo ekulahlekeni kwesisindo ().

Uphando luhlala luqhagamshela iziqhamo eziphezulu kunye nokufakwa kwemifuno ekunciphiseni ubunzima okanye ukutyeba kancinci ngexesha. Ukongeza umthombo weprotheni kwisaladi yakho yesidlo sakusasa kunokuqhubela phambili ukunciphisa indlala kunye nokunyusa iimvakalelo zokugcwala (,).

Iisaladi zesidlo sakusasa zinokuba luncedo ngakumbi ekulahlekeni kwesisindo xa zithatha indawo yekhalori ephezulu, ukutya okwenziwe kwasekuseni okunje ngecroissants okanye iswekile eneswekile eninzi.

Ngamana unokunyusa impilo yakho iphela kwaye ukhusele kwizifo

Iisaladi zesidlo sakusasa ziyindlela elula yokunyusa ukutyiwa kweziqhamo kunye nemifuno, equlathe izakha mzimba kunye nezityalo ezixhasa impilo yakho kwaye zikukhusele kwizifo (,,,).

Umzekelo, imifuno enamagqabi kunye nemifuno emnqamlezweni exhaphake kwiisaladi inokukhusela ekunciphiseni kwengqondo, uhlobo 2 lweswekile, kunye nesifo sentliziyo (,,).

Ukanti, ngokutsho kwamaZiko okuLawula nokuThintela izifo (i-CDC), kuphela ngumntu omnye kwabali-10 e-United States osoloko esitya iziqhamo kunye nemifuno eyaneleyo suku ngalunye ().

Gcina ukhumbula ukuba ukutya ukutya okunamafutha aphezulu okanye ukutya okuneswekile eninzi kunokonyusa umngcipheko wesifo sentliziyo okanye kubangele ukuba ukhule ngakumbi amanqatha esisu, umngcipheko wezifo ezingapheliyo (,,).

Ke, ukubuyisela isidlo sakusasa esiqhelekileyo ngesaladi kunokunceda ukugcina intliziyo yakho isempilweni kwaye ukhusele ezinye izifo ezinganyangekiyo.

Isaladi yesidlo sakusasa inokunceda ukwetyisa, ukunciphisa umzimba, imood, kunye nemveliso. Kwaye, ziyindlela elula yokugcwalisa ukutya kwakho ngeziqhamo kunye nemifuno enesondlo.

Uyakha njani isaladi enesidlo sakusasa esempilweni

Ukuba ungathanda ukuzama iisaladi zesidlo sakusasa, kubalulekile ukuqinisekisa ukuba zinesondlo kwaye ziyagcwalisa.

Nantsi inkqubo elula yamanyathelo amane yokwakha isaladi elungileyo sakusasa.

Inyathelo 1: Khetha imifuno yakho

Uhlaza olunamagqabi kunye nemifuno emnqamlezweni zezinye zezona mifuno zinesondlo onokuzifumana, ke zenza isiseko esihle sesaladi yakho (,,).

Imifuno eluhlaza iquka i-kale, imifuno ye-collard, isipinashi, iklabishi, i-beet, i-watercress, i-lettuce yamaRoma, i-Swiss chard, i-arugula, i-bok choy kunye ne-turnip imifino.

Imifuno yeCruciferous ibandakanya ukholifulawa, ibrokholi, ihlumelo laseBrussel, i-bok choy kunye nekhaphetshu.

Ungayonyusa le mifuno kunye nemifuno ebethelelweyo kunye nemifuno eyongezelelweyo oyithandayo. Zama ukukhetha kwimibala eyahlukeneyo, njengoko oku kuyonyusa ukufakwa kweevithamini kunye nezimbiwa. Iipilisi zentsimbi, iitumato kunye neekherothi yimizekelo elungileyo.

Inyathelo 2: Yongeza umthombo weprotein

Ukongeza umthombo weprotheni kwisaladi yakho yesidlo sakusasa kuluncedo ekunciphiseni indlala kunye nokugcina ukugcwala, kunye nokuxhasa amathambo asempilweni kunye nokugcina ubunzima bakho bemisipha (,,,).

Imithombo esekwe kwizilwanyana yeprotheni ibandakanya ukutya kwaselwandle, amaqanda, inyama, kunye neemveliso zobisi ezinje ngeshizi. Imithombo yezityalo ibandakanya i-tofu, i-tempeh, iimbotyi, i-ertyisi, amandongomane, iimbewu, kunye neenkozo ezithile, ezifana nequinoa.

Inyathelo 3: Khetha ezinye iikhabhohombe ezintsonkothileyo

IiCarbs ngumthombo okhethwayo womzimba wakho wepetroli. Ukongeza ezinye kwisaladi yakho yesidlo sakusasa ngumbono olungileyo, njengoko oku kunokukunceda uhlale unamandla de kube kukutya okulandelayo.

IiCarbs zinokwahlulwa zibe sishukela, istatshi, kunye nefayibha. Gcina ukhumbula ukuba iswekile zithathwa njengee carbs ezilula kwaye zihlala zinxulunyaniswa nokutyeba, isifo sentliziyo, kunye nohlobo lweswekile 2, ngakumbi xa kusenziwa ().

Kwelinye icala, isitatshi kunye nemicu zintsonkothile. Zicoleka kancinci, ezinokukhuthaza amanqanaba eswekile esempilweni ().

Kungcono ukuthanda i-carbs ezintsonkothileyo ezinje ngeenkozo ezigcweleyo, iziqhamo, iimbotyi, okanye imifuno enesitatshi ngaphezulu kwee-carbs ezilula ezinje ngeenkozo ezicwangcisiweyo, ii-crackers, okanye ii-croutons.

Ezinye iicarbs ezisempilweni zibandakanya iitapile, iiapile, iimbotyi ezimnyama, kunye nebutternut squash.

Inyathelo 4: Yongeza amanqatha asempilweni

Ukongeza amafutha kwisaladi yakho yesidlo sakusasa kunokunceda umzimba wakho uthathe iivithamini ezinyibilika ngamanqatha ().

Eyona mithombo ilungileyo yamafutha ivela kukutya okupheleleyo kwezityalo ezifana neeavokhado, iminquma, amandongomane, kunye nembewu. Ezi zityebile kwiivithamini, iiminerali, kunye nezixhobo ezincedayo zezityalo kunamafutha acocekileyo njengeoyile yemifuno.

Kananjalo, ukunxiba okwenziwa ekhaya usebenzisa iioyile zezityalo, ezinje ngomnquma, iavokhado, okanye iioyile ezifakwe iflakisi, zezinye iindlela ezilungileyo kwiintlobo ezithengiweyo ezivenkileni, ezihlala zigalela ityuwa okanye iswekile.

Isaladi enesidlo sakusasa esempilweni kufuneka idibanise ii-veggies ezininzi, umthombo weprotein, iikhabho ezinzima, kunye nochukumiso lwamafutha asempilweni.

Izithako zokuphepha

Ukwakha isaladi yesidlo sakusasa esine sondlo kakhulu, zama ukubandakanya ukutya okuninzi okupheleleyo kunye nokuncinci okucutshungulweyo kangangoko kunokwenzeka ngelixa kuthintelwa okugqityiweyo.

Kungcono ukunciphisa okanye ukucoca kwezi zinto zilandelayo:

• Ukutya okuthosiweyo, inyama enamafutha, kunye nokutshintsha inyama etyebileyo. Oku kuyakongeza inani elingafunekiyo lamafutha kunye netyuwa kwisidlo sakho.
• Uninzi lweevenkile zokuthenga isaladi. Ezi zihlala zilayishwa iswekile netyuwa ngelixa ziphantsi kwiivithamini kunye neeminerals.
• Amandongomane aqholiweyo okanye oyile. Ezi zihlala zihonjiswe ngeswekile okanye ziqulathe amafutha angenasidingo, kungoko kungcono ukukhetha amandongomane aluhlaza okanye owomileyo endaweni yoko.
• Iinkozo ezicoliweyo. Oku kubandakanya ipasta emhlophe, ii-croutons, okanye ii-crackers, ezihlala zingenayo ifayibha, iivithamini kunye neeminerali.
• Iziqhamo eziswiti, ezomisiweyo. Iziqhamo ezomileyo zinokuba sesinye seziqhamo ezisempilweni. Nangona kunjalo, kungcono ukunqanda iintlobo ezinencasa, njengoko ezi zinto zipakisha izixa ezingeyomfuneko zeswekile eyongeziweyo.

Endaweni yoko, zama ukukhetha okunye kokutya okukhankanywe kwisahluko esingaphambili.

Gwema ukutya okunamafutha, ukutya okuthosiweyo, kunye nezinye izithako ezigqityiweyo xa usakha isaladi yakho yesidlo sakusasa.

Izimvo zesaladi ezinempilo

Iisaladi zesidlo sakusasa kulula ukuzenza, ukuhanjiswa, kwaye zichanekile ngokumangalisayo. Nazi iimbono ezimbalwa ukuze uphefumlelwe.

• Isaladi yesipinashi-berry: Isiseko sesipinatshi, esine-granola eyenziwe ekhaya, ii-walnuts, ii-tangerines, iicoconut flakes, kunye ne-blueberry vinaigrette
• Isaladi yaseMexico: I-lettuce yaroma ene-bhatata eneebhatata, iimbotyi ezimnyama, umbona, ipepile ebomvu, isalsa, kunye nokunxiba okusekwe kwiavokhado
• Isaladi yeswame yokutshaya: I-arugula ifakwe i-salmon okanye i-tempeh, i-quinoa, ukhukhamba, imbewu yeesame kunye nejusi yejusi yelamuni
• Isaladi yeqanda: I-kale igalelwe iqanda, i-cranberries, i-pecans, i-tomato, kunye ne-pita chips
• Isaladi e-scrambled-tofu: Imifuno exubileyo ene-squash ye-butternut, ii-apula, i-radishes, i-anyanisi kunye ne-tofu e-scrambled

Ungalinciphisa ixesha lakho lokulungiselela ngokusebenzisa imifuno esele ihlanjiwe, imifuno yangaphambi kokunqunqwa, kunye nezinto ezishiyekileyo.

Iisaladi zesidlo sakusasa nazo kulula ukuzithatha xa usiya. Qiniseka nje ukuba upakisha ukunxiba ngokwahlukeneyo ukuthintela isaladi yakho ekubeni ingabi soggy.

Iisaladi zesidlo sakusasa ziyaguquguquka kwaye kulula ukuzenza. Ungazama indibaniselwano yesaladi echazwe apha ngasentla okanye ukhethe izinto ozithandayo.

Umgca wezantsi

Iisaladi zinokuba yenye indlela esempilweni kwisidlo sakusasa esiqhelekileyo.

Abo bahonjiswe ngezihlunu ezinesondlo banokubonelela ngezibonelelo ezininzi, kubandakanya ukuphucula ukutya, ukukhusela izifo, kunye nokwehla kobunzima.

Gcwalisa isitya sakho ngeziqhamo kunye nemifuno, kwaye uqiniseke ukuba ubandakanya umthombo weecarbs ezintsonkothileyo, iiprotein, kunye namafutha asempilweni.

Ukuba unomdla wokushukumisa isidlo sakho sakusasa, isaladi yenza isidlo esikhulu sakusasa.

Ukulungiselela isidlo: Isaladi engadinisiyo