Indlela eqinisekisiweyo yezeNzululwazi yokuQala ukuKhawela ukutya okunempilo

Umxholo

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Ngaba bekungayi kuba kuhle ukuba bekukho indlela elula, kodwa engqinwe ngokwenzululwazi, yokutshintsha iminqweno yakho ukusuka ekutyeni okungenampilo okungenampilo ukuya kukutya okunempilo, okulungileyo kuwe? Khawucinge nje ukuba kunokuba lula kangakanani ukutya okunempilo kwaye uzive ungcono xa unqwenela iproteni, iziqhamo, kunye nemifuno endaweni yeetapile zetapile, ipitsa kunye necookie. Ewe, unokuba nethamsanqa!

Mhlawumbi uqaphele ukuba ukutya ukutya okungafunekiyo okutyayo, kokukhona ukurhalela. Ukuba une-donut okanye i-cinnamon roll yesidlo sakusasa, kusasa kakhulu uhlala unqwenela enye into emnandi. Kubonakala ngathi i-junk esiyityayo iswekile-izele okanye ityiwa-izaliswe-kokukhona sifuna. Inzululwazi ngoku ingqina ukuba okwahlukileyo kunokuba yinyaniso.

Ukutya ukutya okusempilweni kwexesha elimiselweyo kubonisiwe ukwenza ukuba unqwenele ukutya okusempilweni. Ngaba into ebonakala ilula ingasebenza? Ngokutsho kwesifundo e-Jean Mayer i-USDA iZiko loPhando lweZondlo zoLuntu malunga nokuguga kwiYunivesithi yaseTufts nase-Massachusetts General Hospital, abantu abalandela inkqubo yokutya esempilweni ngenene baqala bakhetha ukutya okunempilo. Iskena seBongo senziwa kubathathi-nxaxheba ngaphambi kokuqala kwaye kwakhona emva kweenyanga ze-6. Abathathi-nxaxheba babekwe kwinkqubo yokutya okunempilo babonise ukusebenza okuncitshisiweyo kwiziko lomvuzo wengqondo xa kuboniswa imifanekiso yokutya okungenamsoco njengama-donuts kunye nokwandisa ukusebenza xa kuboniswa ukutya okunempilo njengenkukhu eyosiweyo. Abathathi-nxaxheba abakwinkqubo yokutya esempilweni bayaqhubeka nokunqwenela ukutya okungekho mpilweni kungekho tshintsho kwizikeni zabo.

USusan Roberts, isazinzulu esiphezulu e-USDA Nutrition Centre eTufts wathi, "Asiqali ubomi ngokuthanda iifrithi zaseFrance kunye nokuzonda, umzekelo, ipasta yengqolowa." Uqhubeka athi, "Le meko yenzeka ngokuhamba kwexesha ukuphendula ukutya-ukuphindaphinda-okukhoyo kwindawo yokutya enetyhefu." Uphononongo lusinceda siqonde ngcono indlela esinokuyibuyisela ngayo umva iminqweno yethu. Ngokwenene sinako ukuzibeka kwimeko yethu, kunye neengqondo zethu, ukonwabela ukhetho olusempilweni.

Yintoni ke esinokuyenza ukuze siqale ukutshintsha iminqweno yethu ibe ngcono? Qala ngokwenza utshintsho oluncinci, olusempilweni njengokongeza iziqhamo kunye nemifuno kwisidlo sakho. Andiqinisekanga ukuba uqale ngaphi? Zama ezi ngcebiso zilula zi-5:

1. Fumana iindlela zokuyila zokufaka imifuno engaphezulu kwisidlo sakho ngokuzongeza kwii-omelets okanye i-frittatas, i-smoothies, kunye ne-stews. Umzekelo, yongeza i-kale okanye ispinatshi kwiresiphi oyithandayo yesuphu okanye ukongeza imifuno enamagqabi nakweyiphi na ibherri emnyama emnyama njenge-blackberry okanye iblueberry yokunyusa isityebi.
2. Sebenzisa iitapile ezisulungekileyo, iminqathe okanye ibutternut squash kwindawo yakho eyenziwe ngepasta sauce.
3. Sebenzisa ithanga elicociweyo okanye i-zucchini ecekeceke kwi-muffin yakho esempilweni okanye kwiiresiphi zokupheka.
4. Yongeza i-avocado kwi-smoothie yakho yakusasa ukuze uzinze kwaye ucoceke.
5. Faka i-zucchini, amakhowa okanye isitshalo seqanda kwi-turkey okanye kwi-veggie meatballs

Qala ngezi zitshintshi zincinci kwaye ngubani owaziyo, ngokukhawuleza unokuba unqwenela isaladi enkulu egcwele imifuno phezu kwezo fries zaseFransi zexesha lesidlo sasemini!

Ngaba ujonga iiresiphi ezisempilweni kunye nokutya okupheleleyo okunokukunceda ukunciphisa umzimba? Uhlobo lweMagazini I-Junk Food Funk: I-3, 5, kunye ne-7 yeentsuku ze-Junk Food Detox yokuLahla kobunzima kunye neMpilo eNgcono ikunika izixhobo ozifunayo ukuze uphelise iminqweno yakho yokutya okungenamsoco kwaye uthathe ulawulo lokutya kwakho, kube kanye. Zama iiresiphi ezingama-30 ezicocekileyo nezisempilweni ezinokukunceda ujonge kwaye uzive ungcono kunangaphambili. Thenga ikopi yakho namhlanje!

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