Amanga ama-8 amakhulu malunga neSwekile kufuneka singafundi

Umxholo

• 1. ‘Yonke iswekile siswekile embi.’
• 2. 'Ukucolwa kancinci okanye iiswekile zendalo kulunge kuwe.'
• 3. 'Kuya kufuneka usike iswekile ebomini bakho ngokupheleleyo.'
• 4. ‘Akunakwenzeka ukuthintela iswekile.’
• 5. 'Iswekile iyakugulisa.'
• 6. ‘Iswekile sisiyobisi neziyobisi.’
• 7. 'Ukutshintshwa okungenashukela kungenye indlela efanelekileyo.'
• 8. 'Ukutya ukutya okuneswekile encinci okanye ukungabinaswekile kuya kukunceda ukunciphisa umzimba.'
• Ekuqwalaseleni iswekile

Kukho izinto ezimbalwa esinokuthi sonke ngokuqinisekileyo malunga noshukela. Inombolo yokuqala, iyathandeka kakhulu. Kwaye inombolo yesibini? Ngokwenene, iyabhidisa.

Ngelixa sonke sinokuvuma ukuba iswekile ayisiyiyo kanye impilo yokutya, zininzi iinkcukacha ezingezizo malunga nokuba izinto ezimnandi kufuneka zingene njani kukutya kwakho - ukuba kunjalo. Umzekelo, ngaba ezinye iintlobo zeswekile zisempilweni kunezinye? Kwaye ukusika ngaphandle kuya kukubeka kwindlela ekhawulezayo yokunciphisa umzimba, ukunciphisa amabala, ukukhusela ukutshintsha kwemozulu, okanye obunye ubunzima bempilo?

Kuya kuvela, iimpendulo zisenokungabi yile ucinga ngayo. Nanku ukujonga kwizinto ezisibhozo nkqu nabantu abanesondlo abanokungazi malunga neswekile- kwaye kufuneka uyazi ntoni ngokukufaka kwisondlo sakho.

1. ‘Yonke iswekile siswekile embi.’

Mhlawumbi uvile ngokuphindaphindiweyo malunga nendlela sonke esifanele ukutya iswekile encinci. Kodwa eyona nto ithethwa ziingcali kukuba kufuneka sitye kancinci yongezwa iswekile. Leyo siswekile esongeziweyo ekutyeni ukuze ibenze babenencasa (er) - njengeswekile emdaka kwiitshokholethi zeetshiphusi okanye ubusi ogcobhozayo kwiyogathi yakho.

Iswekile eyongeziweyo yahlukile kuneswekile eyenzeka ngokwendalo kwezinye ukutya, njengeziqhamo okanye ubisi. Enye yazo, iswekile yendalo iza nepakethi yeevithamini, iiminerali, kunye nezakha-mzimba ezinceda ukulungisa ezinye zezinto ezineswekile, ucacisa uGeorgie Fear, RD, umbhali we "Imikhwa eLean yokuPhulukana nobunzima bobomi bonke." Umzekelo, iziqhamo zinefayibha ebangela ukuba umzimba wethu uthathe iswekile kwinqanaba elincinci.

Ukuthatha? Sukuba nexhala malunga nezinto ezifana neziqhamo ezipheleleyo okanye ubisi olucacileyo (njengobisi okanye iyogathi engenaswekile). Imithombo yeswekile esongeziweyo - iidizethi, iziselo ezineswekile, okanye ukutya okuhlanganisiweyo- zizinto ekufuneka uzibeke esweni.

Iswekile vs. ISOGAKukho nenyani yokuba ukutya okwenzeka ngokwendalo
iswekile ihlala iqulethe Ngaphantsi iswekile
kukonke. Umzekelo, uyakufumana iigrama ezisi-7 zeswekile kwindebe entsha
amaqunube, kodwa iigram ezili-11 zeswekile kwingxowa yesiqhamo esinevumba lamaqunube
izimuncumuncu.

2. 'Ukucolwa kancinci okanye iiswekile zendalo kulunge kuwe.'

Kuyinyani ukuba iilekese ezenziwe kancinci, ezinje ngobusi okanye isiraphu yemephu, ziqulathe izakha mzimba ngakumbi kunezo zenziwe kakhulu, njengeswekile emhlophe. Kodwa izixa zezi zondlo zincinci, ngenxa yoko ngekhe zibenempembelelo enokulinganiswa kwimpilo yakho. Emzimbeni wakho, yonke imithombo yeswekile iyafana.

Ngaphezulu, ezi zinto zithambileyo zendalo azifumani naluphi na unyango olukhethekileyo emzimbeni wakho. Ukutya kugaya yonke imithombo yeswekile ibe ziiswekile ezilula ezibizwa ngokuba zii-monosaccharides.

“Umzimba wakho awazi ukuba uvela kwitafile yeswekile, ubusi, okanye incindi yegave. Ibona nje iimolekyuli zeswekile yemonosaccharide, ”ucacisa uAmy Goodson, MS, RD. Kwaye konke kwezi iswekile ukuhambisa iikhalori ezi-4 kwigram nganye, ke zonke zinempembelelo efanayo kubunzima bakho.

3. 'Kuya kufuneka usike iswekile ebomini bakho ngokupheleleyo.'

Awudingi ukusika iswekile eyongeziweyo ebomini bakho ngokupheleleyo. Imibutho eyahlukeneyo yezempilo ineengcebiso ezahlukeneyo ngesixa seswekile ekufuneka usikhawulele ngosuku. Kodwa bonke bayavuma ukuba kukho igumbi leswekile kwisidlo esisempilweni.

Ithi umntu omdala odla ii-calories ezingama-2 000 ngosuku kufuneka abe neepasipuni ezingaphantsi kwe-12.5, okanye i-50 gram, yeshukela eyongeziweyo imihla ngemihla. (Oko kuphantse kube sisixa secola eyi-16-ounce cola.) Kodwa iAmerican Heart Association ithi abasetyhini kufuneka babe neetispuni ezingaphantsi kwe-6 (i-25 gram), kwaye amadoda abe neetispuni ezingaphantsi kwe-9 (36 gram) ngemini.

Ekugqibeleni, umzimba wakho awunjalo imfuno iswekile. Ke ukuba nokuncinci kulunge ngakumbi, utsho uloyiko. Oko akuthethi ukuba awunakho konke konke, nangona kunjalo. Imalunga - uyiqikelele- ukumodareyitha.

4. ‘Akunakwenzeka ukuthintela iswekile.’

Ukuxutywa kwabantu baseMelika batya iswekile engaphezulu kunokuba befanele, ngokweZikhokelo zeZidlo zaseMelika. Andiqinisekanga nokuba ungomnye wabo? Zama ukungena ekutyeni okutyayo kwinkqubo yokulandela umkhondo wokutya iintsuku ezimbalwa. Oko kunokukunika umbono wokuba zingaphi izinto ezimnandi ozityayo kwaye wenze kube lula ukutya iswekile encinci eyongeziweyo.

Ukuba uyayibaxa, ukunciphisa akusayi kuba buhlungu. Endaweni yokufunga izinto ozithandayo, zama ukuba nezahlulo ezincinci. "Emva kwayo yonke loo nto, kukho isiqingatha segrama yeswekile kwisiqingatha sekomityi ye-ice cream xa kuthelekiswa nekomityi iyonke," Uloyiko luthi.

Gcina iliso kukutya okuhlanganisiweyo, nako. Izinto ezifana nesonka, i-yogurt ekhethiweyo, i-cereal, kunye ne-tomato sauce zonke zinokunyusa ishukela kunokuba ungalindela. Ke ke jonga iilebhile zesondlo kwaye ujonge iindlela ezinokukunceda uhlale ngaphakathi komda weswekile wemihla ngemihla.

5. 'Iswekile iyakugulisa.'

Mhlawumbi uvile ukuba ukutya iswekile kuya kukunika isifo sentliziyo, i-Alzheimer's, okanye umhlaza. Kodwa ukutya iswekile ngokumodareyitha akuyi kukucheba iminyaka ebomini bakho. Isifundo esalandela ngaphezulu kwama-350,000 abantu abadala ngaphezulu kweshumi leminyaka safumanisa ukuba iswekile isetyenzisiwe hayi inxulunyaniswa nomngcipheko okhulayo wokufa.

Ngethuba nje ungadluli.

Ngelixa isixa esilinganiselweyo seswekile singabonakali ngathi siyingozi, ukuba nokuninzi kunokukubeka emngciphekweni wokufumana ubunzima. Kodwa kunjalo nokuba neetapile ezininzi, itshizi eninzi, okanye irayisi emdaka kakhulu.

"Ukutya okuthe kratya kwiikhalori ekudleni kwethu, kubandakanya nezo zisuka kwiswekile, kunegalelo ekuzuzeni ukutyeba, okunokukhokelela ekutyebeni kakhulu kunye nasekubekweni kwesifo esinganyangekiyo," ucacisa uKris Sollid, RD, umlawuli omkhulu kunxibelelwano lwezondlo kwi-International Food Information Isiseko seBhunga.

Eyona nto ibalulekileyo? Ukunyanga ngokwakho kwi-donut ngentsasa yangeCawe akuyi kulimaza. Kodwa ukuba uyazi ukuba iyakukubangela ukuba utye amantongomane aliqela kwaye ikuthumele ngaphezulu komda wekhalori yemihla ngemihla, unokufuna ukungangxami. Kwangolo hlobo lunye, sukusebenzisa le nyaniso ukutyhala umntu ukuba atye iswekile xa engafuni.

6. ‘Iswekile sisiyobisi neziyobisi.’

"Ukuthelekisa iswekile neziyobisi zokuxhatshazwa yindlela elula elula," utshilo uGiuseppe Gangarossa, PhD, kwiPLOS. Iingcali ziyazi ukuba ukutya iswekile enxulunyaniswa neemvakalelo zolonwabo kunye nomvuzo. Iindlela ezigqagqeneyo zinokuvelisa iziphumo ezifanayo nokusetyenziswa kweziyobisi, kodwa loo nto ayibenzi babe likhoboka njengeziyobisi, ucacisa uAli Webster, i-RD, i-PhD, umlawuli odibeneyo wonxibelelwano lwezondlo kwi-International Food Information Council Foundation.

Ke kutheni abanye abantu bekhawuleza kangaka xa besitya amashwamshwam aneswekile kwaye beziva ngathi bafuna ukulungiswa rhoqo ukuze bangangqubeki? Ukutya izinto ezimnandi kubangela ukuba iswekile yegazi lakho litshe kwaye likhawuleze liyeke, elinokushiya udiniwe kwaye unentloko ebuhlungu. "Oku kuhlala kushiya abantu bekhangela iswekile eninzi ukuzinzisa iswekile yegazi kunye nokubanceda bazive bebhetele," ucacisa uGoodson.

Ukuthelekiswa kweswekile kunye neziyobisi kuyaqhubeka nokuxoxwa. Uhlalutyo lwakutshanje lwaseYurophu lokutya okunesondlo lufumene ubungqina obuncinci bokuxhasa uluvo lokuba iswekile inazo iziyobisi. Inzululwazi yaseMelika ikwaqaphele ukuba ukutshintsha indawo yethu yokutya kunokunceda ukunciphisa le minqweno. Ngokuhlala uzinikele ekuphepheni iswekile eyongeziweyo ekhaya, njengamaqebengwana esidlo sakusasa, ukutya okuziinkozo okukhawulezayo, okanye iiyogathi ezilayishiwe, unokufumana iminqweno encinci yeelekese xa usenza iodolo.

Xa usebenzisa igama likhobokaAbantu banokunqwenela iswekile, kodwa akunakulindeleka ukuba ube ngumndilili
umntu unjalo likhoboka. Iziyobisi yi
imeko enzulu yonyango esekwe kutshintsho lwengqondo olwenza nzima
Abantu bayeke ukusebenzisa iziyobisi. Ukuthelekisa nje iswekile kwiziyobisi kwenza ukukhanya kube likhoboka.

7. 'Ukutshintshwa okungenashukela kungenye indlela efanelekileyo.'

Kungaba sisilingo ukuthengisa ukutya okuneswekile kwezi zenziwe ngeeswiti ezisezantsi- okanye ezingenalo ikhalori, ezinje ngesoda yokutya okanye iicookies ezingenaswekile. Kodwa ukwenza olo tshintsho kunokubuyela umva kwaye akunakulindeleka ukuba ube sempilweni.

Ukusetyenziswa kweswekile njenge-aspartame, i-saccharin, kunye ne-sucralose kunxulunyaniswa nobunzima inzuzo, hayi ukwehla kobunzima, ngokutsho kohlalutyo lwezifundo ezingama-37 ezipapashwe kwiCanada Medical Association Journal. Ngaphezu koko, babebotshelelwe kumngcipheko ophezulu woxinzelelo lwegazi oluphezulu, uhlobo lweswekile lwesibini, isifo se-metabolic syndrome, isifo sentliziyo kunye nokubetha.

Iingcali azikaqondi ngokupheleleyo ukuba ezi ntlobo zeeswiti zichaphazela njani umzimba. Kodwa ubungqina obukhulayo bubonisa ukuba banokuba nefuthe elibi kwiswekile yegazi, benze kube nzima ukugcina ukutya kwakho kujongiwe, kwaye ungangcolisi ne-gut gut bacteria. Kwaye ezo zinto zinokukubeka emngciphekweni wokutyeba kakhulu kunye neengxaki zempilo ezinxulumene noko.

8. 'Ukutya ukutya okuneswekile encinci okanye ukungabinaswekile kuya kukunceda ukunciphisa umzimba.'

Ngokuqinisekileyo, ukunciphisa umyinge wokutya iswekile kunokukunceda ufikelele kwiinjongo zakho zokulahleka kobunzima. Kodwa kuphela ukuba ukhumbula ikhalori yakho iyonke. "Kulula kakhulu ukutshintshela ukutya okuneswekile kokunye ukutya okunene okunokupakisha iikhalori ezininzi, ezinokuthi zikhokelele ekuzuzeni ubunzima," utshilo uloyiko, ebonisa ukuba ukutya okuncinci okanye akukho iswekile akunakuqinisekisa ukwehla kobunzima.

Ngamanye amagama, ukuba neqanda elinekhalori ezingama-600 kunye nesandwich yesidlo sakusasa endaweni yesitya sakho esiqhelekileyo seekhalori ezingama-300 zeswekile eneswekile akuyi kukubuyisela kwijean yakho ebhityileyo, nokuba isandwich isezantsi kakhulu kwiswekile.

Yintoni enokunceda? Ukukhetha iinguqulelo ezingenaswekile zokutya oqhele ukuzitya, njenge yogurt ecacileyo endaweni yevanilla, uloyiko lucebisa. Kwaye ukuba awufumani ndawo ilungileyo? Kancinci kancinci ukunciphisa isixa seswekile osongezayo kukutya okufana ne-oatmeal, ikofu, okanye i-smoothies.

Ekuqwalaseleni iswekile

Iswekile ayikuko ukutya okusempilweni, kodwa ayisiyiyo ityhefu engendawo eyenziwayo ngamanye amaxesha. Ngelixa uninzi lwethu lunokuma ukuba luncinci, kulungile ukuba nentwana encinci. Ke qhubeka ukonwabele ukutya okumnandi ngamanye amaxesha - ngaphandle kwetyala.

UMarygrace Taylor ngumbhali wempilo kunye nokuba sempilweni umsebenzi wakhe uvele kwiParade, uThintelo, iRedbook, iGlamour, iMpilo yabaseTyhini nabanye. Undwendwele apha zekhabaylor.com.