Ngaba ngenene kufuneka uthiye ekutyeni okucutshungulweyo?

Umxholo

• Yintoni Ukutya Okucutshungulweyo?
• IiPros and Cons of Processing
• Ngaba Singakwenza Ngcono Ukutya Okugayiweyo?
• Amacebiso Aluncedo (Asempilweni) Mawagcinwe Engqondweni
• Uphengululo lwe

Xa kuziwa kuma-buzzwords kwilizwe lokutya (ezo ngokwenene Yenza abantu bathethe: i-organic, i-vegan, i-carbs, i-fat, i-gluten), kuhlala kukho eli bali kunokuba "oku kokona kutya kunempilo" kwaye "oku kubi; ungaze ukutye!" Phantse kusoloko kukho indawo engwevu eyenza mfiliba umgca phakathi kwempilo kwaye hayi. Mhlawumbi akukho mgca ungacacanga kwaye akukho mmandla ungwevu kunokuba kufikelelwa kukutya okusetyenzwe. Akukho kunqongophala kwamabali ohlwaya ukutya okucutshungulweyo ngenxa yeendlela zakho ezingezozendalo, kodwa kuthetha ukuthini inkqubo ukutya, ngokuchanekileyo? Kwaye kubi kangakanani, ngokwenene? Siyaphanda.

Yintoni Ukutya Okucutshungulweyo?

Zinto zini ezifana ngazo amaqunube etshizi kunye namaqunube akhenkcezisiweyo? Unokuthi "akukho nto, sidenge!" okanye ucinge ukuba olu luhlobo lweqhina. Inyaniso yile, igrisi enamafutha, i-neon-orenji kunye namajikijolo aqanduselweyo agqibeleleyo okokutya okusetyenzisiweyo. Ewe, iSebe lezoLimo laseMelika (iUSDA) lichaza ukutya okucutshungulweyo njengayo nayiphi na into engeyiyo "imveliso yorhwebo ekrwada" aka nasiphi na isiqhamo, imifuno, iinkozo okanye inyama etshintshiwe NGAYINYE indlela-ebandakanya iiblueberries ezibandayo, ukusika, ukusika , kunye nokupheka okucacileyo nokulula. Ewe kunjalo, oko kubandakanya ezo zithako zamasi kunye ne-ayisikrimu (duh), kodwa ioyile yomnquma, amaqanda, iimbotyi ezinkonkxiweyo, i-cereal, umgubo, kunye nesipinatshi esifakwe engxoweni nazo ziwela phantsi kweambrela egxekwa kakhulu.

Ke ngelixa zombini iitshipsi zeetapile kunye nemithambo esele isikiwe kuthathelwa ingqalelo kwezobuchwephesha njengokutya okwenziweyo, izinto ezinesondlo ngokucacileyo zahluke kakhulu. Ukwenza izinto zicace kancinci kumthengi (kwaye ekugqibeleni sifumanise ukuba uninzi lweerandi zethu zithengwa), uJennifer Poti, Ph.D., uprofesa oncedisayo kuphando kwiYunivesithi yaseNorth Carolina eChapel Hill. iindidi ezininzi ezinamaqondo ahlukeneyo okuqhubekeka. Iziphumo, ezapapashwa kwiIjenali yaseMelika yoNyango lweKlinikhi, wabonisa ukuba xa kuthelekiswa nomxholo wesondlo, "ukutya okucutshungulwayo kakhulu kwakuphezulu kwi-fat saturated, iswekile kunye ne-sodium." Ukuchaza ukutya okwenziweyo kunye nomgangatho wesondlo akufuneki kuphelele apho. Ukutya okwenziweyo ligama elibanzi nelisetyenziselwa ukubhekisa kwizinto ezinje ngeetshiphusi kunye nesoda, kodwa ukutya okwenziweyo akuninzi kuneetshiphusi kunye nesoda, utshilo uPoti.

Ukuqikelela, uphononongo lubeke olo hlobo lokutya okungafunekiyo okutshintshiweyo, kunye nokutya okufana nesonka esimhlophe kunye neelekese, phantsi kodidi lokutya okusetyenzwe kakhulu. Aba bantu bangalunganga-ukutya okucwangcisiweyo okuphezulu okunikezela kancinci kwixabiso lesondlo lokwenyani, kunye nokubulawa kweziphumo ezibi. Zihlala ziphezulu kwiikhalori, iswekile, kunye / okanye isodiyam. (Ukutya okulungisiweyo kunokukubeka kwimeko embi nawe.)

Kuthekani ngako konke ukutya okuwela kwenye indawo phakathi kwe-bagged kale (ecutshungulwayo kancinane) kunye ne-Twinkies (esetyenzwe kakhulu)? Ukulungiselela iinjongo zophando uPoti wachaza ukutya okukodwa okutshintshiweyo, okufana nomgubo, njengokucutshungulwa okusisiseko, kunye nokutya okukodwa kunye nezongezo, ezinje ngeziqhamo enkonkxiweyo, njengoko kusenziwa ngokuphakathi.

IiPros and Cons of Processing

Ukuba ayikothusi into yokuba iyogathi yakho oyithandayo okanye imifuno ekhenkcezisiweyo ijongwe ukuba yenziwe, kuthekani ukuba besikuxelele ukuba ngamanye amaxesha ukusetyenzwa yeyona ndlela ikrelekrele, ikhuselekile, kwaye isempilweni? Yitsho ntoni?!

“Ukulungiswa kokutya kubalulekile ukuqinisekisa ukuba sinakho ukutya okukhuselekileyo, sinyamezele ukuze sikwazi ukukufumana unyaka wonke nokuba leliphi ixesha lonyaka,” utshilo uPoti.

Iikomityi zeziqhamo, umzekelo, zifakwe kulwelo ukugcina ukutsha kwazo-ngekhe ubambe iipesika ezintsha, mayeke iiorenji zaseMandarin, kwicandelo lemveliso ebusika. Olu lwelo lunokuba ngamanzi kunye ne-sweetener yendalo, okanye inokuqulatha isiraphu yombona ephezulu ye-fructose-eyahlukileyo kwixabiso lesondlo, kunjalo, kodwa zombini zisebenzisa injongo yokhuseleko.

Kwaye yinkqubo yokunkonkxa, ngamanye amaxesha ngetyuwa njengesithinteli esivumela iimbotyi eziluhlaza ezinkonkxiweyo (okanye umbona, iimbotyi zepinto, ii-ertyisi, iminqathe, uyibiza ngamagama) ukuba zihlale zizinzile kwaye zikhuselekile ukuba zingatyiwa. Ewe, le nkqubo ithetha ukuba ukutya okusemathinini kungaphakama kwi-sodium (oyena nobangela wokutya okwenziweyo), kodwa bububi obuyimfuneko ukubonelela abathengi lula kunye nokufikeleleka kwemifuno engenakufunyanwa ngenye indlela.

Kungenxa yokuba ukutya okucutshungulwayo kwenza ukuba ubomi bube lula ngakumbi ayizukubenza ukhetho olungenampilo, utshilo uBonnie Taub-Dix, RD, umbhali we Yifunde Ngaphambi kokuba Uyitye, kunye nomyili weebthandieting.com. "Kukho ukutya okucutshungulwayo esingenakukutya ngenye indlela," utshilo. "Ubungekhe ukhethe ingqolowa uze uyitye. Ukuba ufuna isonka, kufuneka usicubungule." Akukho nto injengesonka setafile etafileni, ngakumbi malunga nokukhetha ilungelo unobubele yesonka (iinkozo ezininzi kunye nomgubo ocoliweyo omncinci, otyetyisiweyo) kunokuphepha isonka ngokupheleleyo. (Ngapha koko, Nazi izizathu ezilishumi onokuthi ungaziva unetyala ngokutya isonka.)

Olunye uhlobo lokutya okusetyenzisiweyo, njengeetamati, umzekelo, kulunge ngakumbi kuwe emva sitshintshiwe. I-tomato, i-tomato exotshiweyo okanye i-tomato paste, umzekelo, iqulethe ixabiso elikhulu le-lycopene kunezo zitsha njengoko inkqubo yokupheka inyusa izinga le-antioxidant yokulwa nomhlaza. Ukongeza, ioyile efunyenwe kwezi mveliso inyusa ukufunxa komzimba we-carotenoid, yongeza iTaub-Dix. Okunye ukutya okwenziwe ngcono ngokusetyenzwa? Yogurt. "Kukho iinkcubeko ezongezwe kwiyogathi ukunceda ukugcina ikhalsiyam kunye neeproteni, kunye nokonyusa amajoni akho omzimba kunye nempilo yethambo," utshilo.

Ukuhla kokutya okucutshungulwayo kwenza ukuba kube nokuqaqamba okukhulu, njengakwimeko yezinto ezifana nezidlo zokutya ezinqabileyo kunye nemivalo yegranola. Ukutya okubandayo kunye nemivalo yegranola zihlala zizikhethela njengokhetho olusempilweni kulawulo lwesahlulo okanye ukubalwa kweekhalori, kodwa xa ufumba isosi egcwele ityuwa okanye uphose iswekile eninzi, lelinye ibali. "Ezinye iibar zegranola ziphezulu kwiprotheyini, kodwa ezinye ziyi-candy bar," utshilo uTaub-Dix. Kwimeko apho, ingxaki ayisiyo icandelo lokuqhubekeka; kukudibanisa amawaka eepawundi zeswekile.

Ngaba Singakwenza Ngcono Ukutya Okugayiweyo?

Ngaphandle kodumo olubi, imfuno yoku kutya sekulungele ukutyiwa ayibonakali ngathi iyacotha nanini na kungekudala. Uphando lukaPoti lubonisa ukuba ukusuka ngonyaka ka-2000 ukuya ku-2012 abantu baseMelika abathengisa ukutya okusetyenzisiweyo kunye neziselo zange batyhoboze ngaphantsi kweepesenti ezingama-44 zokuthengwa kwevenkile. Ngakolunye uhlangothi, ukutya okungalungiswanga kunye nokucutshungulwa kancinane akuzange kuphakame ngaphezu kweepesenti ezili-14 ngelo xesha linye. Kufanelekile ukuthi ukucoca ukutya kwaseMelika kuzakuthatha ixesha, ke ngaba ikhona into enokwenziwa ukwenza ukutya okusetyenzisiweyo kube ngcono okwangoku?

"Ngokubanzi xa sithelekisa umxholo wesondlo, ukutya okwenziwe kakhulu kwakuphezulu kumanqatha, iswekile, kunye nesodium, kodwa loo nto ayifanelanga ukuba njalo, utshilo uPoti. "Akunjalo ukuba ukutya okucutshungulwayo kakhulu kufuneka kungabi nampilo, yinto nje yokuba ezo zithengwayo azikho kumgangatho ophezulu wezondlo."

Ukunciphisa i-sodium kubonakala ngathi yindawo efanelekileyo ukuqala, nge-CDC kutshanje inika ingxelo yokuba phakathi kwabathathi-nxaxheba abangama-15,000 abafundileyo, iipesenti ezingama-89 zabantu abadala (iipesenti ezingama-90 zabantwana) zigqithile kwisodiyamu ecetyiswayo engaphantsi kwe-2,300 mg ngosuku. Ngaphandle kokumangalisa, i-2015-2020 ye-USDA Izikhokelo zeZidlo zaseMelika nazo zaxela ukuba "uninzi lwe-sodium edliwayo e-United States ivela kwiityiwa ezongezwe ngexesha lokulungisa ukutya kunye nokulungiselela ukutya."

Ngaphandle kwezilumkiso zokuba isodiyam inyusa uxinzelelo lwegazi kwaye, ngenxa yoko, umngcipheko wexinzelelo kunye nezinye iimeko ezinxulumene nentliziyo, ukusetyenziswa ngokubanzi kwabantu baseMelika kunye nokuxinana kwesodium akutshintshanga kangako kule minyaka ilishumi idlulileyo, ngokwe-CDC. Abona tyala baphambili babandakanya isonka, inyama etyiwayo, ipitsa, iinkuku, iisuphu, itshizi, izitya zepasta, kunye nokutya okulula okunencasa. (Kodwa lumka oku kutya njengesodium epakishwe njengesosi yesoya.)

Amacebiso Aluncedo (Asempilweni) Mawagcinwe Engqondweni

Ngawo onke amaqondo ahlukeneyo okucubungula, zonke iileyibhile ezikhwazayo "i-GMO-free" okanye "akukho zigcini zongezwayo," ukwenza isigqibo esifanelekileyo phakathi kweenketho ezingapheliyo (ngaba ulibonile icandelo le-yogurt mva nje?) Imalunga nokukhetha ukutya okwenziwe ngokufanelekileyo, ungaboyiki, utshilo uTaub-Dix.

Nazi izinto onokuzigcina engqondweni:

Funda ileyibhile

"Awudingi ukuphatha ivenkile njengethala leencwadi," utshilo uTaub-Dix. "Kodwa thatha ixesha lokwenza uluhlu lokutya okukhuselekileyo-okunempilo okuthandwa yintsapho yakho kwaye usebenze ngendlela yakho yokuphila." Inye into ekufuneka uyiqaphele: Uluhlu lwezithako lunokukhohlisa. Uluhlu olude aluthethi ukuba ukutya akunampilo (okt isonka esineenkozo ezininzi ezizaliswe zizinto ezifana nembewu yeflakisi, i-oats, iquinoa, kunye nembewu yethanga). Ngelixa uluhlu olufutshane alubonisi ngokuzenzekelayo ukhetho olungcono (oko kukuthi ijusi yeziqhamo ezinoshukela).

Cinga ngaphakathi kwebhokisi

Kukholelwa ukuba ukuthenga i-perimeter kwivenkile yokutya kuya kukhokelela kukutya okusempilweni kwinqwelo yakho xa ufikelela ekuphumeni. Kwaye ngelixa phantse onke amaqela aphambili okutya enza isiseko sokutya okusempilweni, okunesondlo (imifuno, iziqhamo, ubisi, inyama, kunye nentlanzi) zigcinwe kumda weemarike ezininzi, kukho ukutya okunezondlo okuphakathi gcina ukuba ungaphoswa. Yidlula i-ayisikrimu kwicandelo elinomkhenkce, kwaye uthabathe ingxowa yee-ertyisi eziluhlaza, kwaye utsibe i-aisle ye-chip ngokupheleleyo (kutheni iitshiphusi zithatha i-aisle yonke, btw?!)

Nika ingqalelo kwiswekile

"Iswekile yinkosi yokuzifihla," utshilo uTaub-Dix. "Ifihliwe ekutyeni phantsi kwamagama ahlukeneyo-ijusi ye-cane, i-dextrose, i-glucose, isiraphu ye-corn fructose ephezulu, i-agave." Ukujonga nje iigrem ezipheleleyo zeswekile aziyi kwenza ubuqhetseba, njengoko iimveliso zobisi ezininzi zineswekile yendalo ngenxa yelactose. Nangona ihlala iqiniswe ngeevithamini ezifanelekileyo, icereal inokuba kunye nabaphuli beswekile. (PS Ngaba iswekile ibangela umhlaza?)

Ubungakanani bezahlulo busabalulekile

Ke uyifumene ingxowa yeetshipsi ezibhakiweyo ezingenanto ngaphandle kweetapile ezisikiweyo kunye nothuli olucekeceke lwetyuwa lolwandle. Uxolo ngokuba ngumthwali weendaba ezimbi, kodwa oko akuthethi ukuba ungaqwenga yonke ibhegi. “Musa ukucinga ngenxa yokuba ayilungiswanga kakhulu, ayinazo iikhalori ezininzi,” utshilo uTaub-Dix. Iikhalori ziikhalori nokuba zenziwa njani (okanye hayi).

Yenza utshintsho oluncinci ekhaya

Iibhontshisi ezinqiniweyo ziphezulu kwifayibha, i-cholesterol isezantsi, kulula ukuyigcina, kwaye inobomi beshelufu obude. Ukuqhubekeka akufuneki kukugcine kude kwezi ntlobo zezinto ezilula (oh hai, ngeyona veki ikhawulezayo yokutya imifuno), kodwa kukho inyathelo elilula onokuthi ulibale ngalo elenza iimbotyi kunye nokunye ukutya okusemathinini kube sempilweni. Yipule ngaphambi kokuba utye. Ngokuka-Taub-Dix, ngokuhlamba ukutya okusemathinini kabini (ulahla loo manzi ancangathi), ungawunciphisa umxholo wesodium malunga neepesenti ezingama-40.

Uphengululo lwe