Yiziphi Ukudla Okungenampilo Okufanele Ukugweme?

Impilo yesimanje yenze ukuphila kwethu kwaba lula kakhulu. Nsuku zonke izinto ezintsha eziqanjiwe zihlose ukuletha induduzo eyengeziwe ezimpilweni zethu. 

Nokho, lendlela yokuphila enethezekile yaletha ezayo izinkinga. Impilo yethu ilokhu iwohloka usuku nosuku futhi senyuke kakhulu izifo ezihambisana nendlela yokuphila. 

Imbangela enkulu yalezi zifo ukwanda kokusetshenziswa kokudla okungenampilo. Ukudla okuningi esikudlayo namuhla akunamsoco kakhulu noma kugcwele ama-calories, okuvezwa njengama-calorie angenalutho, kodwa akunawo amavithamini noma amaminerali. 

Ngokuphambene nalokho, ukudla okunjalo kudliwa kalula, ngaleyo ndlela kubangele ukuzuza kwesisindo futhi kubangele ukuvuvukala. 

Ngenxa yezizathu ezibalwe ngenhla, ukudla okungenampiloKufanele uhlale kude. Kulungile yikuphi ukudla okungenampilo?

Uhlu Lokudla Okungenampilo

Iziphuzo ezinoshukela

Ushukela kanye nokuphuma kwawo kungenye yezingxenye ezimbi kakhulu zokudla kwesimanje. Eminye imithombo kashukela mibi kakhulu kuneminye, kuhlanganise neziphuzo ezinoshukela.

Lapho siphuza ama-kilojoule awuketshezi, ubuchopho abukwazi ukuwabona njengokudla. Ngakho-ke, kungakhathaliseki ukuthi uphuza kangakanani iziphuzo ezinekhalori ephezulu, ingqondo yakho isazocabanga ukuthi ilambile futhi inani lamakholori owathatha phakathi nosuku lizokhula.

Ushukela, uma udliwa ngobuningi ukumelana ne-insulinfuthi kungase kubangele isifo sesibindi esinamafutha angenaso utshwala. 

Ibuye ihlotshaniswe nezimo eziningana ezibucayi, kuhlanganise nesifo sikashukela sohlobo 2 nesifo senhliziyo. Ukudla ama-calories amaningi kubangela ukukhuluphala.

Pizza

I-pizza ingenye yokudla okungenamsoco ethandwa kakhulu emhlabeni.

Ama-pizza amaningi okuhweba enziwa ngezithako ezingenampilo, okuhlanganisa inhlama ecolisisiwe kanye nenyama egayiwe kakhulu. Iphinde ibe nama-kilojoule amaningi.

Isinkwa esimhlophe

Izinkwa eziningi ezithengiswayo azinampilo uma zidliwa ngobuningi njengoba zenziwe ngokolo ocolisisiwe, one-fiber encane kanye nezakhamzimba ezibalulekile futhi ezingabangela ukukhuphuka kukashukela egazini.

Amajusi amaningi

Amajusi ezithelo ngokuvamile abhekwa njengenempilo. Nakuba ijusi iqukethe ama-antioxidants kanye ne-vitamin C, futhi iqukethe inani eliphezulu likashukela owuketshezi.

Eqinisweni, amajusi ezithelo ahlanganisiwe aqukethe ushukela omningi njengamasoda, futhi ngezinye izikhathi ngisho nangaphezulu.

I-Sugary Breakfast Cereals

okusanhlamvu kwasekuseniokusanhlamvu okugayiwe okunjengokolweni, i-oats, ilayisi, nommbila. Idliwa kakhulu nobisi.

Ukwenza kube mnandi kakhulu, okusanhlamvu kugayiwe, kugayiwe, kukhishwe, kugoqwe. Ngokuvamile kuwukudla okunoshukela omningi.

Okubi kakhulu okusanhlamvu kwasekuseni wushukela wabo owengeziwe. Ezinye zimnandi kangangokuba zingafaniswa noshukela.

athosiwe

UkuthosaIphakathi kwezindlela zokupheka ezingenampilo. Ukudla okuphekwe ngale ndlela kuvame ukuba mnandi futhi kuminyene ngekhalori. 

Amakhemikhali ahlukahlukene angenampilo nawo akhiwa lapho ukudla kuphekwe emazingeni okushisa aphezulu.

Lokhu kuhlanganisa i-acrylamides, i-acrolein, i-heterocyclic amines, i-oxysterols, i-polycyclic aromatic hydrocarbons (PAHs) kanye nemikhiqizo yokugcina ye-glycation (AGEs).

Amakhemikhali amaningi akhiwe ngesikhathi sokupheka izinga lokushisa eliphezulu aye andisa ingozi yomdlavuza nesifo senhliziyo. 

Amakhekhe, Amakhukhi namakhekhe

Amakhekhe amaningi, amakhekhe namakhekhe akunampilo uma kudliwe ngokweqile. Izinguqulo ezipakishiwe ngokuvamile zenziwa ngoshukela ocolisisiwe, ufulawa kakolweni ocolisisiwe, namafutha angeziwe. 

okungenamsoco amafutha e-trans amanani aphezulu. Amnandi kodwa aqukethe cishe imisoco ebalulekile, nokho aqukethe ama-calories amaningi kanye nezivimbelakuvunda eziningi.

Ama-French Fries nama-Potato Chips

white amazambane Ukudla okunempilo. Kodwa-ke, okufanayo akunakushiwo ngama-fries ama-french nama-chips amazambane.

Lokhu kudla kunama-kilojoule amaningi kakhulu futhi kungadliwa kalula ngokweqile. 

Ama-French fries nama-chips amazambane nawo abangela ukukhuluphala.

I-Agave Nectar

umpe we-agaveKuyi-sweetener evame ukudayiswa njengenempilo. Kepha icwecwe kakhulu futhi iphezulu kakhulu ku-fructose. 

Amanani aphezulu e-fructose avela ku-sweeteners angeziwe ayingozi empilweni.

I-agave nectar iphezulu ku-fructose kunamanye ama-sweeteners. 

Ushukela wetafula ungama-50%, i-fructose kanye nesiraphu yommbila ephezulu ye-fructose cishe i-55%, kanti umpe we-agave ungu-85% we-fructose.

I-Low Fat Yogurt

Iyogathi inempilo. Kodwa akuzona ezithengiswa ezimakethe, kodwa lezo ozenza wena.

Lawa ngokuvamile aphansi ngamafutha kodwa alayishwa ushukela ukuze alinganisele ukunambitheka okuhlinzekwa ngamafutha.  

Ama-yogurts amaningi awaqukethe amagciwane angama-probiotic. Avamise ukuba yi-pasteurized, ebulala iningi lamagciwane azo.

I-Low-Carb Junk Foods

Ukudla okungenamsoco kuvame ukucubungula kakhulu futhi kuqukethe izithasiselo.

Ukhilimu oyiqhwa

U-ayisikhilimu umnandi kodwa ugcwele ushukela. Lo mkhiqizo wobisi nawo unama-kilojoule amaningi futhi kulula ukuwudla. 

I-Candy Sticks

Ama-Candy bars awanampilo ngendlela emangalisayo. Nakuba izinga likashukela liphezulu, inani lemisoco ebalulekile nalo liphansi kakhulu. 

Inyama Egayiwe

Nakuba inyama engagayeliwe inempilo futhi inomsoco, akunjalo ngenyama egayiwe.

Ucwaningo lubonisa ukuthi abantu abadla inyama egayiwe basengozini enkulu yokuba nezifo eziningana ezinzima, okuhlanganisa umdlavuza wekoloni, uhlobo 2 sikashukela nesifo senhliziyo.

Ushizi Ogayiwe

Ushizi unempilo uma udliwa ngokulinganisela. Igcwele izakhamzimba.

Noma kunjalo, imikhiqizo kashizi egayiwe ayifani noshizi ovamile. Zivame ukwenziwa ngama-fillers aklanyelwe ukuba nokubukeka okufana noshizi kanye nokuthungwa.

Hlola amalebula okudla ukuze uthole izithako zokwenziwa.

Ukudla okusheshayo

Naphezu kwentengo yakho ephansi, ukudla okusheshayo kungengeza engcupheni yezifo futhi kulimaza impilo yonke. Ukunakwa ngokukhethekile kufanele kunakwe kwabathosiwe.

Amakhofi Ekhalori Ephezulu

Ikhofi ligcwele ama-antioxidants futhi linikeza izinzuzo eziningi. Abaphuza ikhofi banengozi ephansi yezifo ezimbi kakhulu, ikakhulukazi uhlobo lwesifo sikashukela sohlobo 2 nesifo sikaParkinson.

Nokho, ukhilimu, isiraphu, izithasiselo kanye noshukela okwengezwe ekhofini akunampilo kakhulu. Le mikhiqizo iyingozi njengezinye iziphuzo ezinoshukela. 

Okusanhlamvu Okucolisisiwe Okuqukethe Ushukela

Ukudla okunoshukela, okusanhlamvu okucolisisiwe kanye namafutha okwenziwa okwenziwa akunampilo.

Ukudla Okugayiwe Kakhulu

Indlela elula yokudla okunempilo nokunciphisa isisindo ukugwema ukudla okugayiwe ngangokunokwenzeka. Imikhiqizo egayiwe ivamise ukupakishwa futhi iqukethe usawoti omningi noma ushukela.

imayonnaise

Sonke sithanda ukudla imayonnaise kumasemishi, amabhega, ama-wraps noma ama-pizza. 

Silayisha umzimba wethu ngamafutha angafuneki nama-calories. Ukunikezwa kwemayonnaise ngekota yenkomishi kunikeza amakhalori angu-360 namagremu angu-40 amafutha.

Amafutha E-Trans

Amafutha e-Trans angamafutha anobuthi akhuphula i-cholesterol embi futhi ehlise i-cholesterol enhle. Kulimaza nemithambo yegazi. Isipuni esisodwa nje siqukethe ama-calories angu-100, okubangela ukuqina kwendawo yokhalo. Ibhotela iyindlela enempilo.

I-Popcorn

I-popcorn esheshayo, ebizwa ngokuthi i-pop corn, igcwele ama-calories namafutha. Lawa ma-popcorn kernels aqukethe amafutha angaphezu kuka-90%. I-Popcorn ekhaya iyindlela enempilo.

IGranola

I-Granola ngokuvamile ibhekwa njengokudla okunempilo. Kodwa iqiniso liwukuthi, lokhu okusanhlamvu okumnandi kwasekuseni kunoshukela omningi kanye ne-fiber encane kakhulu.

Ukuphakelwa kwegranola, enoshukela omningi, kunikeza ama-calories angu-600. Cishe ingxenye yesithathu yezidingo zansuku zonke zowesifazane ovamile. 

Iziphuzo ezidakayo

Siyazi imiphumela emibi yotshwala empilweni yethu. Ama-calories asetshwaleni angama-calorie angenalutho umzimba ongakwazi ukuwasebenzisa ukukhiqiza amandla.

Isibindi sethu siyaphoqeleka ukuba sihlukanise utshwala sibe ama-fatty acids anqwabelana esibindini. Ukuchayeka ngokweqile otshwaleni kubangela ukufa kwesibindi namangqamuzana obuchopho. Ingilazi yewayini inamakhalori angaba ngu-170, kanti ibhodlela likabhiya linama-calories angu-150.

Ngenxa yalokho;

ngenhla ukudla okungenampilo kakhulu inikezwe. Ziqhelelanise nalezi ukuze uqhelelane nezifo futhi ugcine isisindo sakho. Zama ezinye izinketho ezinempilo.