Iindaba ezothusayo malunga nokutya kwakho okuBalanced Healthy

Umxholo

• Unexhala malunga nekofu kunye nokukhetha okuthile kokutya? Unokumangaliswa kukuva ukuba zingaphi iintlobo zokutya- kunye nekofu- ezingena kukutya okusempilweni okufanelekileyo.
• Nantsi into engaphakathi kwi-rap embi kunye neenzuzo zempilo zekofu.
• Akukho sizathu sokuba ube nenkomo yenkomo! Enyanisweni, kukho izibonelelo ezininzi zesondlo zenyama yenkomo kunye nendawo yayo kwisicwangciso sakho sokutya okunempilo.
• IiNzuzo zeMpilo yeeTapile - kunye neeCarbs eziphilileyo
• Ufunde okuninzi malunga ne-carbs ephezulu epakisha kwiipounds. Ngoku funda malunga nezibonelelo zempilo ezibalaseleyo zeetapile kunye nee-carbs ezisempilweni.
• Gxotha imigqomo yenkukhu kwaye uhambise amakhowa kuluhlu lokutya olungekhoyo kwaye ufumane izibonelelo zamakhowa kunye nezitya zenkukhu ezisempilweni kukutya kwakho.
• Izidlo ezinempilo zeenkukhu
• Izibonelelo zamakhowa
• Ukupheka i-Shrimp: Yiba Nentliziyo Entle
• Ukutya i-shrimp kunokuba yinxalenye yentliziyo yakho yokutya okunempilo-ke yongeza i-shrimp yokupheka emva kuluhlu lwakho lwezinto oza kuzenza!
• Uphengululo lwe

Unexhala malunga nekofu kunye nokukhetha okuthile kokutya? Unokumangaliswa kukuva ukuba zingaphi iintlobo zokutya- kunye nekofu- ezingena kukutya okusempilweni okufanelekileyo.

Nayiphi na kwezi meko ivakala iqhelekile?

1. Njengoko u-odola i-cappuccino yakho yasekuseni, uyathandabuza nje umzuzwana, uzibuza ukuba kufuneka usele iti eluhlaza endaweni yoko, kuba akukho ncedo lwezempilo lwekofu.
2. Emva kwexesha kwindawo yesaladi, udlula kwi-topcoli ye-broccoli endaweni yamakhowa kwaye uzive unetyala kancinci ngokungazenzi ukhetho olunezityebi ngevithamini kwisicwangciso sakho sokutya esisempilweni.
3. Ngesidlo sakusihlwa, uyazi ukuba inkukhu iya kuba yinto ephantsi kwe-fat-fat, kodwa unqwenela i-steak, ngoko uphonsa i-sirloin kwi-grill kunye nesibhambathiso sokwenza isicwangciso sakho sokutya esinokulinganisela - ngomso.

Kulungile, qikelela ntoni? Xa kuziwa kukutya-imingxunya efanelekileyo, khange wenze kakubi namhlanje. Ukutya okuninzi- kubandakanya ikofu, inyama yenkomo kunye nama-mushroom-kuye kwavelisa udumo olungafanelekanga lokuba ziintlekele zokutya (i-caffeine eninzi okanye i-fat) okanye, kwimeko yamakhowe, i-wimps yesondlo. Kodwa uphando lwamva nje luyangqina ukuba bona, kunye nezinye iimveliso ezintathu ezingalunganga, banokunikezela kwaye bafanelwe yindawo kwisicwangciso sakho sokutya esifanelekileyo.

Nantsi into engaphakathi kwi-rap embi kunye neenzuzo zempilo zekofu.

IRap embi: Ikofu I-caffeine ayilunganga kuwe kuba ikwenza ube nexhala kunye nejittery.

Inyani esempilweni: Ikofu Ngee-antioxidants ezingaphezulu kwisip ngaphandle kwetiyi eluhlaza okanye emnyama, imagi yakho yemihla ngemihla yejava- caffeine okanye i-decaffeine- inokukhusela kwizifo ezinxulumene nobudala ezinje ngeParkinson's kunye neAlzheimer's, ngokophando kuJenali weKhemistry yezoLimo.

Uphando olongezelelweyo lubonisa ukuba ezinye zeenzuzo zempilo zekofu zinokubandakanya ukunciphisa umngcipheko woku:

• isifo sentliziyo
• umhlaza webele
• umbefu
• ngamatye enyongo
• imingxunya
• isifo seswekile

Ingxelo yakutshanje kwiphephancwadi Isifo seswekile yafumanisa ukuba abasetyhini abasela ikomityi yekofu ngosuku bayayithoba imeko yabo yeswekile nge-13 pesenti; ukuba neekomityi ezimbini ukuya kwezintathu kunciphisa umngcipheko ngeepesenti ezingama-42. Qiniseka nje ukuba umisela umda kwizongezo, njengoko ulayisha ikomityi yakho iswekile, isiraphu kunye nokhrimu kungazichitha izibonelelo zempilo zekofu.

Akukho sizathu sokuba ube nenkomo yenkomo! Enyanisweni, kukho izibonelelo ezininzi zesondlo zenyama yenkomo kunye nendawo yayo kwisicwangciso sakho sokutya okunempilo.

I-Rap embi: Inyama yenkomo Konke ukuluma kugcwele i-artery-clogging fat saturated - kunye neetoni zeekhalori.

Inyani esempilweni: Inyama yenkomo Kulungile ukuba abasetyhini batye ukuya kuthi ga kwi-3-ounce servings yenkomo yenkomo ecekeceke ngeveki. (Ukusikwa okunamafutha okuncinci kunophawu "loin" okanye "round.") Kule minyaka ilishumi idlulileyo, ishishini leenkomo latshintsha indlela ezondliwa kwaye zikhuliswe ngayo ukonyusa izibonelelo zesondlo senkomo ngokuvelisa inyama ecekeceke. "Ukucheba kwenkomo yenkomo ngoku kunamafutha angama-20 eepesenti kwaye banomlinganiselo osempilweni wamafutha" alungileyo "kunye" namahle "kunakuqala," uyacacisa uSue Moores, M.S., R.D., umcebisi ngezondlo eSt. Paul, eMinn.

Olunye uncedo lwezondlo lwenyama yenkomo lubandakanya i-conjugated linoleic acid (CLA), amafutha anempilo anokunciphisa i-LDL ("embi") amanqanaba e-cholesterol, ukulawula ubunzima kunye nokuthintela umhlaza, abaphandi bathi. Oko kuthetha ukuba ukubeka ipleyiti yemifuno exubeneyo kunye nee-ounces ezi-3 ze-sirloin encinci okanye ukudibanisa inxalenye efanayo ye-steak kunye ne-sweet potato kwisidlo sangokuhlwa kunokuba linyathelo elibhekiselele ekuthinteleni isifo kwisicwangciso sakho sokutya okunempilo.

Ukukhonza okuthobekileyo akunikezeli kuphela i-39 yepesenti ye-vitamin B12 umzimba wakho oyifunayo imihla ngemihla, kodwa ihambisa i-36 ipesenti ye-zinc yakho yemihla ngemihla kunye neepesenti ze-14 zentsimbi yakho yemihla ngemihla-iiminerali ezimbini ezifunyanwa ngabasetyhini abambalwa kwaye kufuneka bazi. malunga nokujongana nesicwangciso sokutya okunempilo.

Khetha "ingca etyiswe" inyama yenkomo nanini na kunokwenzeka: iqulethe kabini i-CLA kunye ne-omega-3 fatty acids enempilo enempilo njengeentlobo ezitya ukutya okuziinkozo, ngokutsho kophononongo lwakutsha nje oluvela kwiYunivesithi yaseMelbourne eOstreliya. I-Omega-3 zibalulekile ekukhuleni kwengqondo kunye nokusebenza kwaye kufanele ukuba ibeyinxalenye yesicwangciso sokutya esifanelekileyo.

IiNzuzo zeMpilo yeeTapile - kunye neeCarbs eziphilileyo

Ufunde okuninzi malunga ne-carbs ephezulu epakisha kwiipounds. Ngoku funda malunga nezibonelelo zempilo ezibalaseleyo zeetapile kunye nee-carbs ezisempilweni.

Ingoma embi: iitapile Ukutya okuphezulu kwe-carb kwiipounds.

Inyani esempilweni: Iitapile Iitapile ezibhakiweyo eziphakathi zineekhalori ezili-160 kwaye ziphantse zayi-4 yeegram zentsinga. Ngaphezu koko, iitapile zibekwe kwindawo ephezulu kwisalathiso sokuhlutha esiphuhliswe ngabaphandi kwiYunivesithi yaseSydney eOstreliya, bebetha okunye ukutya okungama-37, kubandakanya irayisi emdaka, isonka esipheleleyo kunye nepasta yengqolowa, izinto zihlala zibandakanyiwe kwisicwangciso sokutya okunempilo. .

I-Low-carb dieters idla ngokuphepha iitapile kuba ziphezulu kwisikali esibizwa ngokuba yi-glycemic index (GI), umlinganiselo wokuba zinyusa ngokukhawuleza kangakanani amanqanaba eswekile yegazi. Ezinye iingcali zithi ukutya okuphezulu kwe-GI kubangela indlala kwaye kukhokelele ekuvelisweni kakhulu kwe-insulin, enokubangela ukuba umzimba ugcine amanqatha amaninzi, anokuvelisa imveliso kwisicwangciso sokutya esifanelekileyo.

Kodwa le ngcamango iyimpikiswano. "Kwaye, nangayiphi na imeko, i-GI yinto kuphela ukuba ubunayo iitapile ebhakiweyo kwaye akukho nto yimbi." Nje ukuba uyibeke phezulu ngento - i-salsa yebhontshisi okanye imifuno egayiweyo, umzekelo - okanye uyitye kunye nokunye ukutya njengenxalenye Ukutya, umzimba wakho uthatha ixesha elide ukuwugaya kwaye ayibangeli i-spike enkulu kumanqanaba eswekile yegazi,” utshilo uMoores.

Ngelixa uphononongo lwakutshanje lweHarvard lufumene ukonyuka okuncinci kuhlobo II lweswekile phakathi kwabantu abadla ngokutya iitapile kunye namaFrentshi, umngcipheko wawuphezulu kubafazi abatyebe endaweni yokutya okuziinkozo. isicwangciso sokutya okunempilo.]

Gxotha imigqomo yenkukhu kwaye uhambise amakhowa kuluhlu lokutya olungekhoyo kwaye ufumane izibonelelo zamakhowa kunye nezitya zenkukhu ezisempilweni kukutya kwakho.

Izidlo ezinempilo zeenkukhu

I-Rap Rap embi: Iinkukhu, inyama emnyama Elo drumstick linokuba manzi ngakumbi kwaye libe nencasa kunebele, kodwa onke loo mafutha ayenza ibe yinto yokutya hayi-hayi.

Inyani esempilweni: Iinkukhu, inyama emnyama I-Ounce ye-ounce, iinkukhu ezimnyama zinamafutha aphindwe kathathu kunenyama emhlophe, kodwa ezo gram zongezelelekileyo ziyi-unsaturated. Ngamafutha agcweleyo anomdla ekutyeni okusempilweni.

Ukongeza, i-ounce e-3 yokuhambisa inyama yethanga ibonelela:

• malunga nama-25 ekhulwini ngaphezulu kwentsimbi
• kabini riboflavin
• ngaphezu kwe-zinc kabini

kunenxalenye efanayo yenyama yebele, izondlo ezibaluleke kakhulu ekutyeni okunempilo elungeleleneyo, kwaye zinikela ngee<em>calories ezingama-38 ngaphezulu.

Ingcebiso yesondlo sebhonasi: Nokuba yeyiphi na into oyikhethayo kwinkukhu, ungatyi ulusu njengoko yongeza iikhalori ezingama-61 kunye neegram ezisi-8 zamafutha (ubukhulu becala zigcwele). Yiyeke ngexesha lokupheka, nangona kunjalo; Uphononongo lubonisa ukupheka kweenkukhu ezinolusu alutshintshi amafutha enyama-olulungele ukutya okunempilo-kodwa kubangela intaka enejusi.

Izibonelelo zamakhowa

IRap Embi: Amakhowa Ezi fungi azinazo iivithamini kwaye zikwinqanaba elifanayo "lomngxuma omnyama wesondlo" kunye nelethisi yomkhenkce.

Inyani esempilweni: Amakhowa Amakhowa anezinto ezinamandla zokulwa nezifo, ngokutsho kophando lwakutsha nje oluvela kwiYunivesithi yasePenn State-ukonyusa okukhulu kwezinye izakhamzimba kunye nenxalenye ebalaseleyo yokutya okusempilweni.

Iqhosha elimhlophe, i-crimini, i-shiitake, i-maitake kunye ne-oyster oyster mushroom zonke zinento enceda ukukhuthaza iiseli ezimhlophe zegazi ukonyusa imveliso yekhemikhali ephambili etshabalalisa umhlaza, batsho abaphandi.

Uphononongo lukwabonise ukuba amakhowa anegalelo kwiintlobo ngeentlobo zezondlo kwizidlo zethu ezinempilo; ii-ounces ezi-3 (malunga nama-mushroom amakhulu amahlanu) zibonelela ngaphezulu kweepesenti ezili-10 zesondlo esinconywayo semihla ngemihla se-riboflavin, i-niacin, i-vitamin B5, ithusi kunye ne-potassium-zonke zingaphantsi kwe-calories ezingama-30. Inxalenye ebalulekileyo yentliziyo yakho yokutya okunempilo - ngokwenene.]

Ukupheka i-Shrimp: Yiba Nentliziyo Entle

Ukutya i-shrimp kunokuba yinxalenye yentliziyo yakho yokutya okunempilo-ke yongeza i-shrimp yokupheka emva kuluhlu lwakho lwezinto oza kuzenza!

IRap embi: Shrimp Badada kunye nomthambo-wokuvala i-cholesterol, ikubeka emngciphekweni wesifo sentliziyo.

Inyani esempilweni: Shrimp I-Shrimp inokuba yinxalenye yentliziyo yokutya okusempilweni- ngenene! Ziqulethe ngaphantsi kwe-1 gram yamafutha ahluthayo kwi-3-ounce ekhonzayo (malunga ne-15 shrimp). "Ngamafutha ahluthayo, hayi i-cholesterol yokutya, eyona nto ibekek' ityala ngokunyusa amanqanaba e-lipid yegazi," umcebisi wezondlo uSue Moores uyacacisa. Kodwa yeyiphi imfanzi enokuba nayo ibaluleke ngakumbi kunaleyo ingenayo. Ngenye yokutya okumbalwa okutyebileyo ngokwemvelo kwi-vitamin D kwaye iqulethe isondlo esakha amathambo ngaphezu kweglasi ye-8 ye-ounce yobisi, malunga nesinye kwisithathu sedosi ekhuthazwayo yemihla ngemihla yokutya okunempilo okunempilo.

Ipesenti ye-36 epheleleyo yethu ayifumani vithamin D esiyifunayo, ukubeka umngcipheko:

• ukudakumba
• uxinzelelo lwegazi
• osteoporosis
• Ukuphazamiseka komzimba

Nakuphi na ukutya okubonelela ngevithamini D eninzi kufuneka kube yinxalenye ezenzekelayo yokutya okusempilweni.

Ukuba izihloko zamva nje unexhala malunga namanqanaba emekyuri kwiintlanzi, phumla - i-shrimp ikuluhlu lwe-Arhente yoKhuseleko lokusiNgqongileyo yase-US yolona luhlu luphantsi lwemekhyuri yaselwandle. Oku kuthetha ukuba ungafumana ii-ounce ezine ze-3-ounces ngeveki ngaphandle kokukhathazeka malunga nokwenzakala kwemekyuri kwi-nervous yakho okanye umntwana ongekazalwa.

Uphengululo lwe