Ziziphi Iingozi Zeswekile? Uyiyeka njani Iswekile?

Iingozi zeswekile ngoku ziyaziwa kwaye zamkelwa ngumntu wonke. Uphando lwangoku malunga nalo mbandela luyaqhubeka kwaye iziphumo ezitsha zivela imihla ngemihla. Umzekelo; Ukusetyenziswa kweswekile yimbangela ephambili yezifo ezingapheliyo ezifana nokukhuluphala kunye nesifo sikashukela.

Uninzi lwexesha, sikhetha ukutya okusele kulungiselelwe ukuze kusebenze. Kodwa ngaba siyazi ukuba uninzi loku kutya kuneswekile? Ubungozi beswekile, obunokufumaneka nakwiimveliso esingazange sicinge ngazo, ezinje ngeketchup kunye nemayonnaise, eneneni zinzulu kakhulu.

Okokuqala, makhe sithethe ngobungozi beswekile. Okulandelayo, makhe sithethe ngezona ntlobo zingenampilo zeswekile kunye neendlela zokuyeka iswekile.

Ziziphi iingozi zeswekile?

kubangela ubunzima

• Amazinga okutyeba ayanda imihla ngemihla ehlabathini. Iswekile, ingakumbi kwiziselo ezinoswekile, zibonwa njengenye yezoni.
• Iziselo ezineswekile ezifana neesoda, iijusi, neeti eziswiti zinefructose, uhlobo lweswekile elula.
• Ukutya i-fructose kwandisa indlala kunye neminqweno yokutya ngaphezu kwe-glucose, uhlobo oluphambili lweswekile olufumaneka kwi-starch foods.
• Ukongeza, ukusetyenziswa kwefructose ngokugqithisileyo kulawula indlala kwaye ixelela umzimba ukuba uyeke ukutya. ihomoni leptininokuxhathisa.
• Ngamanye amazwi, iziselo ezinoshukela aziyithinteli indlala yethu, ngokuchaseneyo, zenza kube lula ukusebenzisa iikhalori ezininzi ngokukhawuleza. Oku kukhokelela ekuzuzeni ubunzima.
• Uphando luye lwabonisa ukuba abantu abasela iziselo ezineswekile ezifana nesoda kunye nejusi bafumana ubunzima obuninzi kunabo bangaseliyo.
• Kwakhona, ukusela iziselo ezininzi ezineswekile kubangela ukwanda kwamafutha e-visceral, angamafutha esiswini anxulumene neemeko ezifana nesifo seswekile kunye nesifo sentliziyo.

Yandisa ingozi yesifo senhliziyo

• Ukusetyenziswa ngokugqithisileyo kokutya okuneswekile kunye neziselo kukubeka emngciphekweni omkhulu wezifo ezininzi, kubandakanywa nesifo senhliziyo, eyona nto ibangela ukufa kwihlabathi jikelele.
• ukutyeba, ukudumba, i-triglyceride ephezulu, iswekile ephezulu yegazi kunye uxinzelelo lwegazi zizinto eziyingozi kwisifo sentliziyo. Ukutya iswekile eninzi kukhokelela kwezi meko. 
• Ukutya iswekile eninzi, ngakumbi kwiziselo ezinoshukela, kunokubangela i-atherosclerosis.

Yandisa umngcipheko wesifo seswekile

• Iziganeko zesifo seswekile ehlabathini lonke ziye zaphindaphindeka kabini kule minyaka ingama-30 idlulileyo. Nangona kukho izizathu ezininzi zoku, kukho unxibelelwano olucacileyo phakathi kokusetyenziswa kweswekile ngokugqithisileyo kunye nomngcipheko wesifo sikashukela.
• Ukutyeba ngokugqithiseleyo, okubangelwa kukutya iswekile eninzi, kuthathwa njengowona mngcipheko unamandla wesifo seswekile.
• Ngaphezu koko, ukusetyenziswa kwexesha elide iswekile kwandisa ukumelana ne-insulin, ihomoni elawula amanqanaba eswekile yegazi. ukumelana ne-insulin kubangela amanqanaba aphezulu eswekile kwaye kwandisa ingozi yesifo seswekile.
• Uphononongo lubonise ukuba abantu abasebenzisa iziselo ezineswekile, kubandakanywa nejusi yeziqhamo, kunokwenzeka ukuba babe nesifo seswekile.

Yandisa ingozi yomhlaza

• Enye yeengozi zokusetyenziswa kakhulu kweswekile kukuba yonyusa umngcipheko wokuba nomhlaza othile. 
• Okokuqala, ukusetyenziswa kakhulu kokutya okuneswekile kunye neziselo kubangela ukutyeba. Oku kwandisa kakhulu umngcipheko womhlaza.
• Kwakhona, ukutya iswekile kwandisa ukuvuvukala emzimbeni kwaye kunokubangela ukunganyangeki kwe-insulin, zombini ezo zonyusa umngcipheko womhlaza.

Yandisa umngcipheko wokudakumba

• Ukutya okunempilo kunokunceda ukuphucula isimo sengqondo, ngelixa ukutya okunoshukela ophezulu kunye nokutya okucutshungulwayo ukudakumba kwandisa amathuba okubonwa.
• Ukutya ukutya okuneswekile eninzi kunxulunyaniswa nomngcipheko ophezulu wokudakumba.

Yandisa ukuguga kweeseli

• I-telomeres zizakhiwo ezibekwe ekupheleni kweechromosomes, iimolekyuli ezigcina ezinye okanye zonke iinkcukacha zazo zemfuza. IiTelomeres zisebenza njengeminqwazi ekhuselayo, ikhusela iichromosomes ukuba zingaqhekeki okanye zidibanise.
• Njengoko sikhula, ukunciphisa kwendalo kwe-telomeres kubangela ukuba iiseli ziguge kwaye ziwohloke. Nangona ukunciphisa i-telomeres kuyingxenye eqhelekileyo yokuguga, indlela yokuphila engafanelekanga inokukhawulezisa le nkqubo.
• Kuye kwamiselwa ukuba ukusetyenziswa kwezixa eziphezulu zeswekile kukhawulezisa ukufinyezwa kwe-telomere, nto leyo eyandisa ukuguga kwamaselula.

Yehlisa inqanaba lamandla

• Ukusetyenziswa kakhulu kweswekile iswekile yegazi kwaye inyusa amanqanaba e-insulin. Nangona kunjalo, oku kunyuka kwinqanaba lamandla lokwexeshana.
• Iimveliso eziqulethe iswekile kodwa akukho protein, ifayibha okanye amanqatha abangela amandla amafutshane, okulandelwa kukuhla okubukhali kweswekile yegazi.
• Ukuba neswekile yegazi ezinzileyo kukhokelela ekuguquguqukeni okubalulekileyo kumanqanaba amandla. Ukuze ugweme lo mjikelezo wokukhupha amandla, kuyimfuneko ukusebenzisa imithombo ye-carbohydrate engenawo iswekile kwaye izityebi kwifiber.
• Ukudibanisa i-carbs kunye neprotheyini okanye i-fat yindlela ebalulekileyo yokugcina iswekile yegazi kunye namanqanaba amandla ezinzile. Umzekelo, ukutya i-apile kunye ne-almonds encinci ye-almonds yi-snack egqwesileyo yamanqanaba amandla ahlala ixesha elide kunye nahambelanayo.

Inokubangela isibindi esinamafutha

• Ukutya okuphezulu kunye nokuqhubekayo kwe-fructose kwandisa umngcipheko wesibindi esinamafutha.
• Iswekile kwaye ngokungafaniyo nezinye iintlobo zeswekile ezithatyathwa ngamaseli amaninzi emzimbeni, i-fructose ichithwa sisibindi. Kwisibindi, i-fructose iguqulwa ibe amandla okanye igcinwe njenge-glycogen.
• Ukutya umthamo omkhulu weswekile ngendlela ye-fructose igqithisa isibindi kwaye ibangele isifo sesibindi esinamafutha angenalo utywala (NAFLD), ebonakaliswe ngokunyuka ngokugqithisileyo kwamafutha esibindi.

Yandisa ingozi yesifo sezintso

• Iswekile ephezulu rhoqo inokuyonakalisa imithambo yegazi ebuthathaka kwizintso. Oku kwandisa umngcipheko wesifo sezintso.

Ichaphazela impilo yamazinyo

• Ukutya iswekile kakhulu imingxuma yamazinyoinokubangela. Iswekile ityisa iibhaktheriya emlonyeni kwaye ikhupha iiproducts zeasidi ezibangela ukuchithwa kwezinyo.

Yandisa umngcipheko wegawuthi

• I-Gout yimeko yokuvuvukala ebangela intlungu kumalungu. Iswekile inyusa amanqanaba euric acid egazini. Yandisa umngcipheko wokuphuhla okanye ukonyuka kwegawuthi.

Ikhawulezisa ukuhla kwengqondo

• Ukutya ukutya okuneswekile kwandisa umngcipheko wokuba ne-dementia ngokubangela ukonakala kwenkumbulo.

Ziziphi iimpembelelo zeswekile esikhumbeni?

kubangela i-acne

• Ukutya okuneswekile kunye neziselo kwandisa umngcipheko wokuba ne-acne.
• Ukutya okumnandi kukutya okunesalathisi esiphezulu se-glycemic. Iphakamisa iswekile yegazi ngokukhawuleza kunokutya okuphantsi kwe-glycemic index, egcina iphantsi.
• Ukutya okunoshukela ngokukhawuleza kuphakamisa iswekile yegazi kunye namanqanaba e-insulin, okubangela ukukhutshwa kwe-androgen, ukuveliswa kweoli kunye nokuvuvukala, zonke zidlala indima ekuphuhliseni i-acne.

Ikhawulezisa inkqubo yokuguga kwesikhumba

• Imibimbi luphawu lwendalo lokuguga. Nangona kunjalo, ukukhetha ukutya okungalunganga kwandisa imibimbi kwaye kukhawulezisa inkqubo yokuguga kolusu.
• Iimveliso zokugqibela ze-glycation (AGEs) zikhompawundi ezenziwe ngokuphendula phakathi kweswekile kunye neprotheni emzimbeni wethu. Badlala indima ebalulekileyo ekugugeni kwesikhumba.
• Ukusetyenziswa ngokugqithiseleyo kwe-carbohydrates ecocekileyo kunye nokutya okushukela kukhokelela ekuveliseni i-AGEs, enokubangela ukuguga kwangaphambili kwesikhumba. Ii-AGE ziiprotheyini ezinceda ukolula ulusu kwaye zigcine inkangeleko yobutsha. collagen kwaye yonakalisa elastin.
• Xa i-collagen kunye ne-elastin zonakaliswe, ulusu lulahlekelwa ukuqina kwaye luqala ukugoba. Kolunye uphononongo, abasetyhini abatya kakhulu iicarbohydrates, ezinjengeswekile, babenemibimbi engakumbi kunabo batya ukutya okuneprotheyini eninzi, okunecarbohydrates ephantsi.

Yintoni iswekile esulungekisiweyo?

Sathetha ngobungozi beswekile. Zininzi iintlobo zeswekile ezichaphazela umzimba wethu kakubi. Iswekile esulungekileyo yenye yazo kunye nohlobo oluyingozi kakhulu lweswekile.

Iilekese; iziqhamo, imifuno, iimveliso zobisi, iisiriyeli kunye nokuba amandongomane Iyenzeka ngokwemvelo kukutya okuninzi, kuquka imbewu kunye nembewu. Le iswekile yendalo, iswekile esulungekileyo ikhutshelwe ukuvelisa. Iswekile yetafile kunye ne-fructose corn syrup (HFCS) yimizekelo emibini eqhelekileyo yeswekile esulungekileyo eyenziwe ngolu hlobo. 

• Iswekile yetafile; Iswekile yetafile, ekwabizwa ngokuba yi-sucrose, itsalwa kwisityalo somoba okanye ibhiti yeswekile. Inkqubo yokuveliswa kweswekile iqala ngokuhlamba, ukunqunqa, nokufaka ummoba okanye ibhiti emanzini ashushu, akhupha incindi eneswekile. Ijusi iye ke ihluzwe ibe isiraphu egaywayo ibe ziikristale zeswekile. 

• isiraphu yengqolowa ye-fructose ephezulu (HFCS); isiraphu yombona ephezulu yefructose (HFCS) Luhlobo lweswekile esulungekileyo. Umbona ngumhlaba wokuqala wokwenza i-cornstarch kwaye uphinde ucutshungulwe kwakhona ukwenza isiraphu yombona. Emva koko, ii-enzymes zongezwa ezinyusa umxholo we-fructose weswekile, okwenza isiraphu yombona ibe mnandi.

Iswekile esulungekisiweyo isetyenziselwa ukongeza incasa ekutyeni. Ikwasebenza njengesithinteli kwijam okanye isetyenziswe ekutyeni okufana ne pickles kunye ne baker's yeast. Ukongeza, iziphuzo ezithambileyo kunye i-ice cream Isetyenziselwa ukongeza umthamo wokutya okucutshungulwayo njenge

Ziziphi iingozi zeswekile esulungekileyo?

Iiswekile ezifana noshukela wetafile kunye nesiraphu ephezulu ye-fructose yongezwa kwiindidi ezininzi zokutya esingayi kucinga ngenxa yokuba "ziqulethe iswekile." Ke ngoko, kunokwenzeka ukuba sisebenzise ngokungazi okanye ngempazamo.

Ukutya isixa esikhulu seswekile esulungekisiweyo, ngakumbi ngohlobo lweziselo ezinoshukela, iingozi zibandakanya ukutyeba kunye namafutha esisu, nto leyo engumngcipheko weemeko ezifana nesifo seswekile kunye nesifo sentliziyo. 

Ukutya okuphezulu kwisiraphu yombona yefructose ephezulu ukuxhathisa leptinyintoni ebangela oko, echaza ikhonkco phakathi kweswekile esulungekileyo kunye nokukhuluphala. 

Izifundo ezininzi zidibanisa ukusetyenziswa kweswekile kwingozi eyongeziweyo yesifo senhliziyo. Kwakhona kuphakamisa imingcipheko yesifo sikashukela sohlobo lwe-2, ukudakumba, ukugula kwengqondo, isifo sesibindi kunye neentlobo ezithile zomhlaza. 

Iswekile ecocekileyo kunye neswekile engacocwanga

Ukulimala kweswekile ecocekileyo kwimpilo kubi kakhulu kunoshukela wendalo. 

Ukutya okuneswekile esulungekileyo kudla ngokucutshungulwa kakhulu

• Iswekile yongezwa ekutyeni nakwiziselo ukuze kufakwe incasa. Ithathwa njengeekhalori ezingenanto kuba iqulethe phantse iivithamini, iiminerali, iiprotheyini, amafutha, ifayibha okanye ezinye iikhompawundi eziluncedo. 
• Ngaphandle kokungabi nazondlo, zinetyuwa namafutha amaninzi, zombini ezi zinto zinokuba yingozi empilweni xa zisetyenziswe kakhulu.

Iswekile yendalo idla ngokufumaneka ekutyeni okutyebileyo kwezondlo

• Iswekile ivela ngokwemvelo kukutya okuninzi. Imizekelo emibini edumileyo yilactose kwiimveliso zobisi kunye nefructose kwiziqhamo.
• Imizimba yethu iqhekeza iswekile yendalo kunye nesulungekisiweyo ibe ziimolekyuli ezifanayo, zisebenza zombini ngendlela efanayo. Nangona kunjalo, iiswekile zendalo zifumaneka ngokuqhelekileyo kukutya okubonelela ngezinye izondlo ezinoncedo.

Iswekile ecociweyo yongezwa ekutyeni okupakishweyo. Ngoko ke, ukujonga iilebhile zokutya kunokusebenza ekunciphiseni umthamo wale swekile ingenampilo.

Uluhlu olubanzi lwamagama asetyenziswa ukuleyibhelisha iswekile eyongeziweyo. Eyona nto ixhaphakileyo yi-fructose corn syrup, iswekile, iswekile yamanzi, isiraphu yerayisi, i-molasses, i-caramel, kunye nezithako ezifana ne-glucose, i-maltose okanye i-dextrose. 

Yintoni kwiswekile esulungekisiweyo?

• Iziselo: Iziselo ezihlwahlwazayo, iziselo zezemidlalo, iziselo zekofu ezikhethekileyo, iziselo zamandla, ezinye iijusi. 
• Ukutya kwesidlo sakusasa: i-muesli, igranola, iicereals sakusasa, imivalo yeecereal njl.
• Iidessert kunye nezinto ezibhakiweyo: Itshokholethi, ifudge, iipayi, ice cream, isonka, izinto ezibhakiweyo, njl.
• Iimpahla ezinkonkxiweyo: Iimbotyi ezomileyo, imifuno enkonkxiweyo kunye neziqhamo, njl.
• Ukutya kokutya: I-yoghurts enamafutha aphantsi, ibhotela ye-peanut ephantsi, i-fat-fat dressings, njl.
• Iisosi: I-ketchup, isaladi yokugqoka, iisosi zepasta, njl.
• Izidlo ezisele zilungile: I-pizza, izidlo ezikhenkcezisiweyo njl.

Uyiyeka njani Iswekile? Iindlela Zokuyeka Iswekile

Ukusetyenziswa kakhulu kweswekile yenye yezinto ezimbi kakhulu esinokuzenza emzimbeni wethu ngenxa yokulimala kweswekile. Iswekile ifumaneka ngokwemvelo ekutyeni okufana neziqhamo kunye nemifuno. Olu hlobo lweswekile lunempembelelo encinci kwishukela egazini. Ngenxa yokuba ifayibha kunye nezinye iinxalenye zicothisa ukufunxwa kwayo. Kodwa iswekile esulungekisiweyo ibangela ukutyeba, uhlobo lwe-2 yeswekile, isifo sentliziyo, umhlaza kunye nokubola kwamazinyo. Ukuba kunokwenzeka ukunciphisa olu hlobo lweswekile, kuyimfuneko ukuyeka iswekile. Uyishiya njani iswekile? Siyisusa njani iswekile ebomini bethu? Nazi iindlela zokuyeka iswekile ngeengcebiso ezilula…

Musa ukusela iziselo ezineswekile

Ukuyeka iziselo ezineswekile kunciphisa kakhulu ukungena kweswekile. Ikwanceda ekulahlekeni kobunzima. Nalu ukhetho lwesiselo esineswekile encinci:

• Su
• Ijusi yelamuni 
• I-Mint kunye nejusi yekhukhamba
• Iti yezityalo okanye iziqhamo
• Iti kunye nekofu

Ziphephe iilekese

"Uyishiya njani iswekile?" Xa sisitsho, enye yezinto zokuqala ezifikayo ezingqondweni zethu kukuzikhwebula kwiilekese. Ukuba ucinga ukuba ufuna into eswiti, zama ezi zinto:

• Iziqhamo ezitsha
• I-Cinnamon okanye iyogathi yeziqhamo
• Itshokholethi emnyama
• ezimbalwa imihla

Ziphephe iisosi

Iisosi ezifana neketchup kunye nesosi yebarbecue zineswekile eninzi, nokuba asiyazi loo nto. Iinketho ezingenaswekile zokunambitha isitya ziquka:

• Imifuno emitsha okanye eyomileyo kunye neziqholo
• Ipelele entsha
• Iviniga

Yitya ukutya okunempilo endaweni yokutya osekusele kwenziwe

Ukutya okunempilo akwenziwa. Ayiqulathanga izongezo. Ukutya okucutshungulweyo kukutya okulungisiweyo okuqulathe ityuwa, iswekile kunye namafutha, kwaye kwenziwe ngezithako ezingaqhelekanga ukusetyenziswa ekuphekeni ekhaya. Ziphekele ukutya kwakho ekhaya ukuphepha iziphumo ezinobungozi zeswekile kangangoko kunokwenzeka.

Walumkele amashwamshwam ekuthiwa asempilweni

I-snacks efana nee-granola bar, iiprotheyini zeprotheyini kunye neziqhamo ezomisiweyo ekuthiwa zisempilweni ziqulathe mhlawumbi iswekile eninzi kunezinye iindlela. Iswekile eyongeziweyo yongezwa kwezinye iziqhamo ezomisiweyo. Njengesnack esempilweni, zama:

• Isandla seehazelnuts
• Iqanda elibilisiwe
• Iziqhamo ezitsha

Funda iithegi

Ukwazi ukufunda iilebhile "indlela yokuyeka iswekile" lelona nyathelo libalulekileyo. Abavelisi banokusebenzisa amagama angaphezu kwama-50 eswekile kwiilebhile. Oku kwenza kube nzima ukuqonda umxholo weswekile. Nazi ezinye zezona zisetyenziswa kakhulu:

• isiraphu yengqolowa ephezulu ye-fructose
• iswekile yommoba okanye ijusi
• Maltose
• Iswekile yomdiliya
• Irayisi yerayisi
• Umdiza weswekile
• ICaramel

Yidla iiprotheyini ezininzi kunye namafutha

Ukutya iswekile eninzi kunokubangela ukwanda kokutya kunye nokuzuza ubunzima. Ukutya okuncinci kwiswekile kunye neprotheyini eninzi kunye namafutha kunomphumo ochaseneyo. Indlala kunye nokutya kuyancipha.

Ukunciphisa iminqweno yeswekile, sebenzisa ukutya okutyebileyo kwiiprotheyini kunye namafutha, njengenyama, intlanzi, amaqanda, iimveliso zobisi ezinamafutha apheleleyo, iiavokhado kunye namantongomane.

Musa ukutya okuneswekile endlwini

Ukuba ugcina ukutya okuneswekile eninzi ekhaya, uya kuba lula ukukutya. Zama ukuba namashwamshwam asempilweni, aneswekile encinci.

Musa ukuya xa ulambele ukuthenga

Ukuba ukhe wathenga xa ulambile, uyazi ukuba kwenzeka ntoni. Awuthengi ukutya okuninzi kuphela, ugcwalisa nenqwelo yakho yokuthenga ngokutya okungenampilo.

lala ngokwaneleyo

Umkhwa womgangatho kunye nokulala okungaphazanyiswa kubaluleke kakhulu kwimpilo. Ukuphuthelwa okanye ubuthongo obuhlwempuzekileyo bunxulunyaniswa nokudandatheka, ukunqongophala kwengqwalasela kunye nokunciphisa ukusebenza komzimba.

Kukho unxibelelwano phakathi kokungalali nokutyeba ngokugqithiseleyo. Kodwa kutshanje, abaphandi baye bafumanisa ukuba ukuphuthelwa kukwachaphazela neentlobo zokutya okutyayo. Ngoko ke ukulala kwangethuba nokufumana ubuthongo obusemgangathweni kunokunceda ukunciphisa umthamo weswekile.

Ingakanani iswekile ekufuneka ityiwe ngosuku?

Iswekile kunye nokutya okuneswekile ngelishwa yenye yeengxaki ezinkulu kwisondlo. Kanye kunye nomxholo wabo weekhalori eziphezulu, ziphantsi kwezondlo kwaye zilimaza imetabolism ekuhambeni kwexesha. idliwe kakhulu Ukulimala kweswekile kubangelwa kukuba ibangela izifo ezahlukahlukeneyo ezifana nokuzuza ubunzima, ukutyeba, uhlobo lwe-II yeswekile kunye nesifo senhliziyo. Ngoko kufuneka ibe yimalini ukusetyenziswa kweswekile yemihla ngemihla?

Ngelishwa, akukho mpendulo ilula kulo mbuzo. Ngokutsho kwe-American Heart Association (AHA), ubuninzi beswekile eyongezelelweyo kufuneka sifumane ngosuku ngolu hlobo lulandelayo:

• Amadoda: Iikhalori ze-150 ngosuku (37.5 grams okanye i-9 teaspoon).
• Abasetyhini: Iikhalori ze-100 ngosuku (25 grams okanye i-6 teaspoon).

Ukuba usempilweni, ubhityile, kwaye udlamkile, ezi zibonakala ziyimali esengqiqweni. Mhlawumbi ungatshisa le mali incinci yeswekile ngokulula kwaye ayisayi kwenza monakalo omkhulu.

Nangona kunjalo, kufuneka kuqatshelwe ukuba akukho mfuneko yokufumana iswekile eyongezelelweyo ekudleni. Ayinanjongo yempilo. Ayinayo isondlo, ngoko ke ukuba awuyisebenzisi, awuyi kulahlekelwa nantoni na, nokuba iya kuba luncedo. Iswekile encinci oyidlayo, uya kuba sempilweni ngakumbi.

Yintoni umlutha weswekile?

Ukutya okuneswekile kunye nekhalori engenanto ivuselela iindawo ezifanayo zengqondo. Ngoko ke, kunokubangela ukuba ulahlekelwe ukulawula ukusetyenziswa kweswekile. Ukuba udla ngokutya, awukwazi ukunciphisa isixa osityayo - mhlawumbi unomlutha weswekile.

Kanye njengokuba iintshayi kufuneka ziyeke ukutshaya ngokupheleleyo, ikhoboka leswekile lifanele liyiphephe ngokupheleleyo iswekile. Ukuzikhwebula ngokupheleleyo yeyona ndlela ithembekileyo yokuphelisa ubukhoboka.

Ukuphelisa umlutha weswekile

Ungasusa umlutha weswekile ngokuphepha oku kulandelayo kokutya kunye neziselo:

Isiselo esithambile: Iziselo ezineswekile azinampilo kwaye kufuneka ziphetshwe.

Ijusi zeziqhamo: Oku kunokukumangalisa, kodwa iijusi zeziqhamo zinenani elifanayo leswekile njengeziselo ezithambileyo.

I-Confectionery kunye neelekese: Kuya kufuneka unciphise kakhulu indlela ozisebenzisa ngayo iilekese.

Iimpahla ezibhakiweyo: Iikeyiki, iibhiskithi, njl. kuquka iswekile kunye iicarbohydrates ezicocekileyo imali iphezulu.

Ukutya okunamafutha aphantsi okanye ukutya: Umthamo weswekile ekutyeni okungenamafutha uphezulu kakhulu.

Sela amanzi endaweni yesoda okanye iijusi, kwaye ungagaleli iswekile kwikofu okanye etini. Faka iswekile endaweni yokupheka isinamon, ikhokhonathii-almond, i-vanilla, ijinja okanye lemon Ungasebenzisa ukutya okunje

Ukutya okuqulethe iShukela - Uluhlu olumangalisayo

iyogathi ephantsi kwamafutha

• iyogathi Inomsoco kakhulu, kodwa iswekile yongezwa kwi-yoghurts enamafutha aphantsi ukunyusa incasa yazo. 
• Kuyimfuneko ukuthatha i-yogurts egcweleyo kunye nendalo ukuphepha umxholo weswekile. Okona kulungileyo kukuba negwele ekhaya.

I-sauce ye-BBQ

• Ukuya kwi-2 iipuniponi (i-28 grams) ye-barbecue sauce ingaba malunga ne-9 grams yeswekile. Oko kuxabisa ngaphezu kwamacephe ama-2.
• Ukuze ugweme ukusetyenziswa kweswekile ephezulu, jonga izithako xa uthenga i-sauce ye-barbecue kwaye ukhethe ezo zinomxholo omncinci weswekile.

isoso

• Inokuba neswekile eninzi njengesosi yebarbecue.
• Xa usebenzisa i-ketchup, khumbula ubungakanani bokukhonza kwaye ukhumbule ukuba i-tablespoon ye-ketchup iqulethe malunga ne-1 teaspoon yeswekile.

Ijusi

• Njengesiqhamo ngokwaso, incindi ineevithamini kunye neeminerali. Kodwa nangona kubonakala ngathi lukhetho olunempilo, ezi vitamin kunye neeminerali ziqulethe inani elikhulu leswekile kunye nefiber encinci kakhulu.
• Enyanisweni, kusenokubakho iswekile kwijusi kunye nakwisiselo esineswekile njenge-cola. Ukutya isiqhamo ngokwaso kunenzuzo ngakumbi kunokusela ijusi yaso.

iziselo ezemidlalo

• Iziselo zezemidlalo zenzelwe ukuhambisa amanzi kunye nokondla iimbaleki eziqeqeshiweyo ngexesha elide kunye nexesha elibukhali lokuzilolonga. Ngoko ke, ziqulethe ixabiso eliphezulu leswekile eyongezelelweyo enokuthi ifakwe ngokukhawuleza kwaye isetyenziswe amandla. Ngenxa yesi sizathu, zihlelwa njengeziselo ezineswekile. 
• Njengesoda kunye nejusi yeziqhamo, ziye zadityaniswa nokutyeba kunye nezifo ze-metabolic.
• Ngaphandle kokuba uyimbaleki yemarathon okanye imbaleki, vele usele amanzi ngelixa usenza umthambo.

Ubisi lwetshokholethi

• Ubisi ngokwalo sisiselo esinesondlo kakhulu. Ingumthombo ocebileyo wezondlo ezilungileyo kwimpilo yamathambo, kuquka i-calcium kunye neprotheni.
• Kodwa ngaphandle kwazo zonke iimpawu ezinomsoco zobisi, i-230 mL yobisi lwetshokholethi iqulethe i-11,4 grams eyongezelelweyo (i-2,9 yetipuni) yeswekile eyongezelelweyo.

IGranola

• IGranolaNangona iphezulu kuzo zombini iikhalori kunye neswekile, ihlala ithengiswa njengokutya okunempilo okunamafutha aphantsi.
• Isithako esiphambili kwigranola yi-oats. I-oats engenanto yinkozo elungeleleneyo kunye ne-carbohydrates, iprotheni, amafutha kunye nefayibha.
• Kodwa i-oats kwi-granola idibaniswe kunye namantongomane kunye nobusi okanye ezinye i-sweeteners ezongeziweyo, ezinyusa inani leswekile kunye neekhalori.
• I-100 grams ye-granola iqulethe malunga ne-400-500 yeekhalori kunye ne-5-7 ithisipuni yeshukela. Ukuba uyayithanda igranola, khetha ezo zineswekile eyongeziweyo encinci okanye uzenzele ekhaya. 

iikofu ezinencasa

• Isixa seswekile efihliweyo kwiikofu ezikhethiweyo sinokumangalisa.
• Kwamanye amatyathanga ekofu, isiselo esikhulu sekofu esinandisiweyo sinokufikelela kwi-45 grams yeswekile. Oku kulingana malunga neetipuni ezili-11 zeswekile eyongeziweyo ngokuphakelwa.

Iti yomkhenkce

• Iti ekhenkcezayo ikholisa ukwenziwa iswekile ngeswekile okanye isiraphu. Iyaziwa kwihlabathi jikelele kwiifom ezahlukeneyo kunye neencasa, kwaye oku kuthetha ukuba umxholo weswekile unokwahluka kancinci.
• Uninzi lweeti zomkhenkce ezilungiselelwe urhwebo ziqulethe malunga ne-340 grams yeswekile kwi-35 milliliter ekhonzayo. Oku kufana kakhulu nebhotile yeCoke.

iiprotheyini zemivalo

• Ukutya okuneprotheyini kunceda ukunciphisa umzimba kunye nokwandisa imvakalelo yokuhlutha. Oku kubangele ukuba abantu bakholelwe ukuba iiprotheyini zeprotheyini yi-snack enempilo.
• Ngelixa kukho iiprotheyini ezisempilweni kwimarike, uninzi luqulathe malunga neegram ezingama-20 zeswekile eyongeziweyo, zenza umxholo wazo wezondlo ufane naleyo ye-candy bar.
• Xa ukhetha iiprotheyini, funda ileyibhile kwaye uphephe ezo zineswekile eninzi.

Iisuphu kwangoko

• Isuphu asikokutya esiqhele ukukunxulumanisa neswekile.
• Xa yenziwe ngezinto ezintsha kunye nezendalo, lukhetho olunempilo.
• Iisuphu ezininzi ezilungiselelwe ukurhweba zinezithako ezininzi ezongezelelweyo, kuquka noshukela. 

iicereals sakusasa

• Ezinye iicereals zasekuseni, ngakumbi ezo zithengiselwa abantwana, ziqulethe izixa ezikhulu zeswekile eyongeziweyo. Ezinye ziqulethe i-34 grams okanye i-12 yeetipuni zeswekile kwi-3-gram encinci ekhonzayo.
• Jonga ileyibhile kwaye ukhethe i-cereal enefayibha ephezulu engenaswekile eyongeziweyo.

iziqhamo ezinkonkxiweyo

• Zonke iziqhamo ziqulethe iswekile yendalo. Nangona kunjalo, ezinye zeziqhamo ezinkonkxiweyo ziyaxotyulwa kwaye zigcinwe kwisiraphu yeswekile. Le nkqubo itshabalalisa ifayibha yesiqhamo kwaye yongeza iswekile eninzi engeyomfuneko.
• Inkqubo yokunkonkxa isenokutshabalalisa ivithamin C ekwaziyo ukumelana nobushushu, kodwa uninzi lwezinye izondlo zigcinwe kakuhle. Indalo, iziqhamo ezitsha zingcono.

Umthombo: 1, 2, 3, 4, 5