Kukuphi ukutya okungekho mpilweni ekufuneka ukuphetshwe?

Ubomi banamhlanje benze ubomi bethu balula kakhulu. Yonke imihla izinto ezintsha eziqanjiweyo zijolise ekuziseni intuthuzelo engakumbi ebomini bethu. 

Noko ke, obu bomi butofotofo bezisa ezabo iingxaki. Impilo yethu iya isiba maxongo umhla nezolo kwaye kukho ukwanda okubonakalayo kwezifo ezinxulumene nendlela yokuphila. 

Oyena nobangela wezi zifo kukunyuka kokusetyenziswa kokutya okungenampilo. Ukutya okuninzi esikutyayo namhlanje kuhlwempuzekileyo kwizondlo okanye iikhalori eziphezulu, ezichazwe njengeekhalori ezingenanto, kodwa aziqukethe iivithamini okanye iiminerali. 

Ngokuchasene noko, ukutya okunjalo kugqithiswa ngokulula, ngaloo ndlela kubangela ubunzima kunye nokubangela ukuvuvukala. 

Ngenxa yezizathu ezidweliswe ngasentla, ukutya okungenampiloKufuneka uhlale kude. Kulungile kukuphi ukutya okungenampilo?

ULuhlu lokuTya okungenampilo

Iziselo ezineswekile

Iswekile kunye ne-derivatives yayo yenye yezona zinto zibi kakhulu zokutya kwanamhlanje. Eminye imithombo yeswekile imbi kakhulu kuneminye, kuquka neziselo ezineswekile.

Xa sisela ii<em>calorie ezingamanzi, ingqondo ayinakuzibona njengokutya. Ngoko ke, kungakhathaliseki ukuba zininzi kangakanani iziselo zekhalori eziphezulu ozisebenzisayo, ingqondo yakho iya kucinga ukuba ilambile kwaye isixa seekhalori ozithathayo emini ziya kwanda.

Iswekile, xa isetyenziswe ngobuninzi ukumelana ne-insulinkwaye inokubangela isifo sesibindi esinamafutha angenatywala. 

Ikwanxulunyaniswa neemeko ezinzima ezininzi, kubandakanya uhlobo lwe-2 yeswekile kunye nesifo senhliziyo. Ukutya iikhalori ezininzi kubangela ubunzima.

Pizza

I-pizza yenye yezona zinto zithandwayo zokutya okungenamsoco kwihlabathi.

Uninzi lweepizza ezithengiswayo zenziwe ngezinto ezingenampilo, kubandakanywa intlama esulungekileyo kunye nenyama egayiweyo. Ikwaphezulu kwiikhalori.

Isonka esimhlophe

Izonka ezininzi zentengiso azinampilo xa zityiwa ngobuninzi njengoko zenziwe ngengqolowa ecociweyo, ephantsi kwifayibha kunye nezondlo eziyimfuneko kwaye inokubangela i-spikes kwishukela egazini.

Uninzi lweeJusi

Iijusi zeziqhamo zithathwa ngokuba zisempilweni. Ngelixa ijusi ine-antioxidants kunye ne-vitamin C, ikwaqulethe isixa esikhulu seswekile engamanzi.

Enyanisweni, iijusi zeziqhamo ezipakishweyo ziqulethe iswekile eninzi njengesodas, kwaye ngamanye amaxesha nangaphezulu.

Iisiriyeli zesidlo sakusasa esineswekile

iicereals sakusasaIinkozo ezigayiweyo ezifana nengqolowa, ihabile, irayisi, nombona. Ikakhulu ityiwa nobisi.

Ukwenza kube mnandi ngakumbi, iinkozo zitshisiwe, zihluthwe, zixutywe, zixutywe. Ngokuqhelekileyo kukutya okuphezulu kwiswekile eyongezelelweyo.

Eyona nto imbi kakhulu kwisidlo sakusasa sisiqulatho seswekile eyongeziweyo. Ezinye ziswiti kangangokuba zinokude zifaniswe neswekile.

iifries

UkuqhotsaIphakathi kweendlela zokupheka ezingenampilo. Ukutya okuphekwe ngolu hlobo kudla ngokunencasa kwaye kuxinene ngekhalori. 

Iikhompawundi ezahlukeneyo zeekhemikhali ezingenampilo nazo zenziwe xa ukutya kuphekwe kumaqondo obushushu aphezulu.

Ezi ziquka i-acrylamides, i-acrolein, i-heterocyclic amines, i-oxysterols, i-polycyclic aromatic hydrocarbons (i-PAHs) kunye neemveliso zokugqibela ze-glycation (AGEs).

Iikhemikhali ezininzi ezenziwe ngexesha lokupheka kobushushu obuphezulu ziye zandisa ingozi yomhlaza kunye nesifo senhliziyo. 

IiPastries, iiKuki kunye neeKeyiki

Uninzi lwamaqebengwana, amaqebengwana kunye neekeyiki azikho mpilweni xa zityiwe ngokugqithisileyo. Iinguqulelo ezipakishiweyo ngokuqhelekileyo zenziwe ngeswekile ecokisiweyo, umgubo wengqolowa ocoliweyo, kunye neeoli ezongeziweyo. 

ozidlayo amafutha trans amaxabiso aphezulu. Ziyamnandi kodwa azinazo zondlo zibalulekileyo, kodwa zineekhalori ezininzi kunye nezigcinakaliso ezininzi.

IiFries zaseFransi kunye neePotato chips

mhlophe amazambane Kukutya okunempilo. Nangona kunjalo, okufanayo akunakuthethwa ngeefries zaseFransi kunye neechips zeetapile.

Oku kutya kuphezulu kakhulu kwiikhalori kwaye kunokutyiwa ngokulula ngokugqithisileyo. 

Iifries zaseFransi kunye neechips zetapile nazo zibangela ukuzuza ubunzima.

INectar yeAgave

incindi yeagaveSiswiti esihlala sithengiswa njengesempilweni. Kodwa icocwe kakhulu kwaye iphezulu kakhulu kwifructose. 

Izixa eziphezulu ze-fructose ezivela kwi-sweeteners ezongeziweyo ziyingozi kakhulu kwimpilo.

I-agave nectar iphezulu kwi-fructose kunezinye izimuncumuncu. 

Iswekile yetafile yi-50%, i-fructose kunye ne-fructose corn syrup ijikeleze i-55%, ngelixa i-agave nectar yi-85% ye-fructose.

IYogathi enamafutha aphantsi

Iyogathi isempilweni. Kodwa kungekhona abo bathengiswa emarikeni, kodwa abo uzenza ngokwakho.

Ezi zidla ngokuba namafutha aphantsi kodwa zilayishwe iswekile ukuze zilungelelanise incasa ebonelelwa yioyile.  

Uninzi lweyoghurts alunayo ibhaktheriya yeprobiotic. Zidla ngokuba yipasteurized, ebulala uninzi lweebhaktheriya zazo.

Ukutya okuneCarb ephantsi

Ukutya okungenamsoco kuhlala kucutshungulwa kakhulu kwaye kuqulathe izongezo.

Ucwambu lomkhenkce

I-ayisikrimu imnandi kodwa ilayishwe iswekile. Le mveliso yobisi nayo iphezulu kwiikhalori kwaye kulula ukuyidla. 

Iintonga zeelekese

Iilekese zeelekese azikho mpilweni ngendlela emangalisayo. Nangona umxholo weswekile uphezulu, isixa sezondlo eziyimfuneko sikwasezantsi kakhulu. 

Inyama Ecoliweyo

Nangona inyama engalungiswanga isempilweni kwaye inezondlo, akunjalo nakwinyama ecutshungulwayo.

Uphononongo lubonisa ukuba abantu abatya inyama ecoliweyo banomngcipheko owongeziweyo wezifo ezininzi ezinzulu, kubandakanya umhlaza wekoloni, uhlobo lwe-2 seswekile kunye nesifo sentliziyo.

Itshizi esetyenzisiweyo

I-cheese isempilweni xa isetyenziswe ngokumodareyitha. Igcwele izondlo.

Sekunjalo, iimveliso zeeshizi ezicutshungulwayo azifani neentshizi eziqhelekileyo. Zihlala zenziwe ngeefayili ezenzelwe ukuba zibe nenkangeleko efana netshizi kunye nokuthungwa.

Jonga iilebhile zokutya ukuze ufumane izithako ezenziweyo.

Ukutya okukhawulezayo

Ngaphandle kwexabiso labo eliphantsi, ukutya okukhawulezayo kunokongeza kumngcipheko wesifo kunye nokulimaza impilo yonke. Ingqwalasela ekhethekileyo kufuneka inikwe abo baqhotsiweyo.

Iikofu zeCalorie ephezulu

Ikofu igcwele i-antioxidants kwaye ibonelela ngeenzuzo ezininzi. Abasela ikofu banomngcipheko omncinci wezifo ezinobungozi, ngakumbi uhlobo lwe-2 yeswekile kunye nesifo sika-Parkinson.

Nangona kunjalo, ukhilimu, isiraphu, izongezo kunye neswekile eyongeziweyo kwikofu ayinampilo kakhulu. Ezi mveliso ziyingozi njengezinye iziselo ezineswekile. 

IiCereals eziCokisiweyo ezineswekile

Ukutya okuneswekile, iinkozo ezisulungekisiweyo kunye namafutha enziwe ngamafutha ayingozi.

Ukutya okucutshungulweyo okuphezulu

Eyona ndlela ilula yokutya okunempilo kunye nokunciphisa umzimba kukuphepha ukutya okucutshungulwayo kangangoko kunokwenzeka. Iimveliso ezicutshungulwayo zihlala zipakishwa kwaye zinetyuwa eninzi okanye iswekile.

imayonnaise

Sonke siyakuthanda ukutya i-mayonnaise kwiisandwich, i-burgers, i-wraps okanye iipizza. 

Silayisha umzimba wethu ngamafutha angafunekiyo kunye neekhalori. Ikota yekota ye-mayonnaise inikezela ngeekhalori ezingama-360 kunye ne-40 grams yamanqatha.

Amafutha eTrans

I-trans fat ngamafutha anetyhefu anyusa i-cholesterol embi kwaye athobe i-cholesterol elungileyo. Kwakhona yonakalisa imithambo yegazi. Icephe nje enye iqulethe iikhalori ezili-100, nto leyo ebangela ukutyeba kwendawo esinqeni. Ibhotolo lukhetho olunempilo.

Popcorn

Ipopcorn ekhawulezileyo, ebizwa ngokuba yipop corn, ineekhalori namafutha. Ezi popcorn kernels ziqulathe ngaphezulu kwe 90% yamafutha ahluthayo. Iipopcorn ekhaya lukhetho olunempilo.

IGranola

IGranola ngokuqhelekileyo ithathwa njengokutya okunempilo. Kodwa inyani yile, le papa yesidlo sakusasa imnandi ineswekile eninzi kunye nefiber encinci kakhulu.

Ukuphakelwa kwegranola, eneswekile eninzi, inika iikhalori ezingama-600. Phantse isinye kwisithathu somndilili weemfuno zemihla ngemihla zomfazi. 

Iziselo ezinxilisayo

Siyazazi iziphumo ezibi zotywala kwimpilo yethu. Iikhalori ezisebutywala ziikhalori ezingenanto umzimba ongenako ukuzisebenzisa ukuvelisa amandla.

Isibindi sethu sinyanzelekile ukuba siphule utywala kwii-acids ezinamafutha aqokelela esibindini. Ukugqithiswa kotywala kubangela ukufa kwesibindi kunye neeseli zengqondo. Iglasi yewayini iqulethe malunga neekhalori ze-170, ngelixa ibhotile yebhiya iqukethe iikhalori ze-150.

Ngenxa yoko;

Ngaphezulu uninzi lokutya okungenampilo inikwe. Hlala kude nezi ukuze uhlale kude nezifo kwaye ugcine ubunzima bakho. Zama ezinye iindlela ezinempilo.