Umxholo wenqaku
Ukutya okuyijanki ifumaneka phantse kuyo yonke indawo. Ithengiswa kwiimarike, kwiivenkile zegrosari, kwiindawo zokusebenza, ezikolweni nakoomatshini bokuthengisa.
Ngaphandle kokusetyenziswa ngokubanzi, oku kutya okusebenzayo kubonakaliswa njengokungenampilo kwizifundo.
Kwinqaku, "Yintoni ukutya okungenamsoco", "ukutya okungenamsoco kuyingozi", "Susa umlutha wokutya okungenamsoco" Yonke into ofuna ukuyazi ngalo mbandela iya kuchazwa.
Kuthetha Ukuthini Ukutya Okungenamsoco?
Wonke umntu Ukutya okuyijanki Nangona inkcazo yayo inokwahluka, ngokuqhelekileyo ligama elisetyenziselwa ukutya okungenampilo.
I-snacks ecutshungulwayo iphezulu kwiikhalori-ingakumbi ngohlobo lwamafutha kunye neswekile-eneevithamini ezincinci, iiminerali, okanye i-fiber. Olu hlobo uluhlu lokutya okungenamsoco imi ngolu hlobo lulandelayo:
-isoda
– Iichips
- Candy
- Cookie
- idonut
- Ikhekhe
– Amaqebengwana
Ukutya okungenamsoco
Ukukhotyokiswa kokutya okuyinkunkuma iya. Lo mlutha ubangelwa iswekile kunye nomxholo wamafutha. Iswekile ivuselela indlela yokuvuza ebuchotsheni ngendlela efanayo neziyobisi ezifana necocaine.
Iswekile yodwa ayilukhoboki ngokusisigxina ebantwini, kodwa xa idityaniswe namafutha, isilingo sinzima ukumelana.
Uphononongo lwezifundo ezingama-52 lufumanise ukuba ukutya okuninzi okunxulunyaniswa neempawu zokulutha kucutshungulwe kakhulu, kuphezulu iswekile kwaye kunamafutha aphezulu kunye neecarbohydrate ezisulungekileyo.
Ukutya ukutya okucutshungulwe kakhulu rhoqo okanye ngamanye amaxesha kuvuselela inkanuko kunye neziko lokuziqhelanisa kwengqondo.
Oku, kukhokelela ekugqithiseni ukutya okungenampilo kunye nokuzuza ubunzima ekuhambeni kwexesha.
Ukutya okungenamsoco Ixhaphake kakhulu kubantu abatyebe kakhulu okanye abatyebe kakhulu.
Ngaba Ukutya Okungenamsoco Kwenza Ubunzima?
Ukutyeba kakhulu, sisifo esintsonkothileyo esinezizathu ezininzi, kungekhona ngenxa yesizathu esinye. Ukutya okuyijankiUkufikelela lula, okunencasa kunye neendleko eziphantsi zokutya kubangela ukukhuluphala, kunye nezinye iimeko ezifana nesifo senhliziyo kunye nohlobo lwe-2 yeswekile.
Ukutya Okungenamsoco Neengozi Zako
Ukutyeba ngokugqithisileyo
Ixabiso lokuzalisa ukutya okunjalo liphantsi, oko kukuthi, akugcini ugcwele. Ngokukodwa, iikhalori zolwelo ezivela kwisoda, iziselo zezemidlalo, kunye neekofu ezikhethekileyo zithathwa njengeekhalori ezingenanto.
Uphononongo lwezifundo ezingama-32 zafumanisa ukuba kwinkonzo nganye yeziselo ezinoshukela ezisetyenzisiweyo, abantu bafumana i-0.12-0.22 kg ngonyaka omnye. Nangona kubonakala kungenanto, oku kuya kubangela ukuzuza ubunzima ekuhambeni kwexesha.
Olunye uphononongo, Ukutya okuyijankiyalatha kwiziphumo ezifanayo ezibonisa ukuba umgubo—ingakumbi iziselo ezineswekile—unxulunyaniswa ngokuphawulekayo nokutyeba kubantwana nakubantu abadala.
Isifo sentliziyo
Isifo senhliziyo sesona sizathu siphambili sokufa kwihlabathi liphela. Ukutya kweswekile yenye yezinto ezininzi ezinobungozi kwesi sifo.
Iswekile eyongeziweyo inyusa inani le-triglycerides egazini kwaye inyusa uxinzelelo lwegazi, eyona nto ibalulekileyo kwingozi yesifo senhliziyo.
uhlobo 2 seswekile
Uhlobo lwesi-2 seswekile lwenzeka xa umzimba uphelelwa ngamandla kwiziphumo ze-insulin, ihomoni eyehlisa iswekile yegazi.
Ukugqithiswa kwamafutha omzimba, uxinzelelo lwegazi oluphezulu, i-HDL ephantsi (elungileyo) i-cholesterol, kunye nembali yesifo senhliziyo okanye i-stroke yizona zinto zikhokelela kwingozi yohlobo lwe-2 yeswekile.
Ukutya ukutya okukhawulezayo amanqatha omzimba amaninzi anxulunyaniswa noxinzelelo lwegazi oluphezulu kunye ne-cholesterol ephantsi ye-HDL - konke oko kwandisa umngcipheko wesifo seswekile se-2.
Ukonakaliswa kolusu lokutya okungenamsoco
Ukutya esikutyayo kuchaphazela impilo yolusu. Ipizza, itshokolethi kunye nokutya okunamafutha indunaiyayixhokonxa. Eyona nto iphambili apha ziicarbohydrates.
Ukutya okutyebileyo kwicarbohydrates kubangela ukunyuka kweswekile yegazi, kwaye oku kuxhuma ngokukhawuleza kumanqanaba eswekile yegazi kubangela amaqhakuva.
Ngokutsho kolunye uhlolisiso, abantwana nabakwishumi elivisayo abatya ukutya okukhawulezayo ubuncinane kathathu ngeveki basengozini enkulu yokuba ne-eczema. I-Eczema yimeko yolusu ebangela ukucaphuka, ukudumba, amabala arhawuzelelayo eluswini.
I-Junk Food Allergy
Izazinzulu ziye zabonisa ukuba ukuchasana nokwaliwa kunyukile kule minyaka ingama-20 idlulileyo kwaye oku Ukutya okuyijankiUthi kungenxa yokunyuka kwe Ngokufanelekileyo, ishukela ephezulu kunye nokutya okunamafutha kunciphisa inani lebhaktheriya enempilo emathunjini.
Umahluko phakathi koKutya okungenamsoco kunye nokutya okunempilo
Ngokusisiseko, umahluko phakathi kokutya okunempilo kunye nokungondlekiyo uhlala uhla kwikhalori kunye nomxholo wamafutha. Umahluko ophambili phakathi kokutya okunempilo kunye nokutya okungenampilo okungenampilo zezi zilandelayo;
umahluko oli
Kukho iintlobo ezininzi zeeoli zokupheka kwiimarike namhlanje ukuba ukukhetha okunempilo kudideka ngokwenene. Umahluko ophambili phakathi kwamafutha angenampilo kunye nempilo ngumlinganiselo wamafutha ahluthayo kunye nalawo angenayo.
Amafutha angaxutywanga asempilweni. Ngenxa yesi sizathu, iioyile ezinepesenti ephezulu yamafutha angaxutywanga zithathwa njengokhetho olunempilo.
Ioyile yomnquma lukhetho olunempilo njengoko iphantsi kumafutha ahluthayo.
umthamo wezondlo
Ukutya okunempilo kubandakanya i-calcium, i-fiber, i-potassium, i-vitamin D, njl. Ityebile kwizondlo ezifana Imifuno, iziqhamo, iimbotyi, amandongomane, kunye neenkozo ezipheleleyo zibonelela ngefayibha.
Imifuno enamagqabi kunye neemveliso zobisi ezinamafutha aphantsi ziqulethe i-calcium. Imifuno kunye neziqhamo ezifana neebhanana, iiavokhado, amaqunube, iiapilkosi kunye namakhukhamba zizityebi kwi potassium.
Amaqanda, intlanzi, ijusi yeorenji kunye nobisi yimithombo elungileyo yevithamin D. Ukutya okuyijankiiqulethe ezimbalwa kakhulu kwezi zondlo.
Ukutya okucolisisiweyo nokungacocwanga
Uninzi lwe-enzymes, iivithamini kunye nefiber zilahleka ngexesha lokucoca, ukwenza ukutya okucokisekileyo kungabi nampilo. Ioyile zemifuno zilungele impilo xa zisetyenziswe ngokumodareyitha.
Ukwandisa ubomi beshelufu yeoli, i-hydrogenated ngokuyinxenye kwaye isetyenziselwa ukupheka nokubhaka. Emva kwenkqubo ye-hydrogenation, amafutha awayefudula elungile ajika abe ngamafutha angaphantsi asempilweni.
Amafutha acutshungulwayo aneziphumo ezibi zexesha elide emzimbeni. Ngoko ke, zama ukusebenzisa izinto ezingalungiswanga kunye nezingalungiswanga ukugcina impilo.
Ukutya okunempilo kutyebile kwii-antioxidants
Ii-Antioxidants ziyimfuneko ukukhusela umzimba kwi-radicals yamahhala enokubangela umhlaza. Ukutya okunempilo okufana nemifuno, iziqhamo, kunye neembotyi ziyimithombo etyebileyo ye-antioxidants.
amashwamshwam enempilo
Ukukhetha amashwamshwam asempilweni kubaluleke kakhulu kuba sitya ukutya okungenampilo ngelixa sisitya. Kusempilweni ukutya imifuno ekrwada njenge celery kunye neminqathe kwisosi enamafutha aphantsi endaweni yokutya iitshiphusi okanye iifrayiti ezinetswele. Amandongomane kunye neepopcorn zisempilweni kunokutya okucoliweyo okufana neetships.
Umngcipheko wesifo
Ukutya ukutya okungenampilo kwandisa umngcipheko weengxaki ezininzi zempilo. Yandisa amathuba okuba nesifo sentliziyo, ukutyeba, kunye nohlobo lwesi-2 seswekile.
Ngokutsho koMbutho wezeMpilo weHlabathi, malunga ne-2,7 yezigidi zabantu kwihlabathi liphela bafa minyaka le ngenxa yokunqongophala kwemifuno enesondlo kunye neziqhamo kwizidlo zabo.
Ukutya okunempilo okutyebileyo kwiicarbohydrates ezinzima kunye nefiber
Iicarbohydrate zihlelwa njengento elula kwaye eyinkimbinkimbi ngokusekelwe kwisakhiwo seemolekyuli zabo. Iicarbohydrates ezilula ikakhulu ziqulethe iswekile, ngelixa iicarbohydrates eziyinkimbinkimbi ziquka isitashi kunye nokutya okunomxholo ophezulu wefiber.
Ukutya okutyebileyo kwifiber kuphucula inkqubo yokugaya kwaye kunika amandla. Iicarbohydrates ezilula zinika amandla kodwa zikwabangela ezinye iziphumo ebezingalindelekanga ezifana nokutshintsha kweemvakalelo kunye nokutyeba.
Ukuphelisa Ukutya okungenamsoco
Indlela yokuyeka ukutya okungenamsoco?
ukungatyi ukutya okungenamsoco Okokuqala, kufuneka uzigcine kude nekhaya lakho. Xa usiya emarikeni ukuthenga ukutya okungenamsoco Ndingakucebisa ukuba uhlale kude naloo paseji.
Musa ukutya iitshiphusi okanye ezinye iisnacks ngqo engxoweni. Endaweni yoko, thatha enye kwisitya kwaye udle ngaloo ndlela.
Kwakhona, iimveliso zokutya okungenamsoco buyisela iinketho ezinempilo. Nazi iisnacks ezisempilweni onokuthi uzitye endaweni yoko:
Iziqhamo
I-apile, ibhanana, orenji kunye nezinye iziqhamo
Imifuno
Imifuno eluhlaza eluhlaza, i-pepper, i-broccoli kunye cauliflower
Iinkozo ezipheleleyo kunye nesitatshi
I-oats, irayisi emdaka, iquinoa kunye izambane eliswiti
imbewu kunye namantongomane
Iialmonds, walnuts kunye imbewu kajongilanga
Iimbotyi
Iimbotyi, iiertyisi kunye neelentile
Imithombo yeprotheyini enempilo
Intlanzi, i-shellfish, i-steak kunye neenkukhu
ubisi
Iyogurt, itshizi kunye kefir iimveliso zobisi oluvundisiweyo ezifana
amafutha enempilo
Ioli yeoli, ibhotela ye-nut, i-avocado kunye nekokonati
iziselo ezinempilo
Amanzi, amanzi amaminerali, i-green tea kunye ne-herbal teas
Ngenxa yoko;
Ukutya okungafunekiyo; Iphezulu kwiikhalori, iswekile, kunye namafutha, kodwa ayinazo izondlo ezibalulekileyo njengefayibha, iivithamini kunye neeminerali.
Ezi zizinto zokuqhuba ukutyeba kunye nezinye izifo ezingapheliyo. Ukutya okuyijankiAmafutha kunye neswekile kuyo iyalutha kwaye kulula ukuyisebenzisa kunye.
igqalwa njengengenampilo Ukutya okuyijankiUnokukhetha amashwamshwam anempilo endaweni yoko.
Amanqaku ekufanele uwafunde
