Ziyini Izingozi Zoshukela? Ungawuyeka Kanjani Ushukela?

Izingozi zikashukela seziyaziwa futhi zamukelwa yiwo wonke umuntu. Ucwaningo lwamanje ngalesi sihloko luyaqhubeka futhi imiphumela emisha ivela usuku nosuku. Ngokwesibonelo; Ukusetshenziswa kukashukela kuyimbangela eyinhloko yezifo ezingapheli njengokukhuluphala nesifo sikashukela.

Isikhathi esiningi, sikhetha ukudla osekuphekwe ukuze kusebenzeke. Kodwa ingabe siyazi ukuthi okuningi kwalokhu kudla kunoshukela? Izingozi zikashukela, ezingatholakala ngisho nasemikhiqizweni esingakaze siyicabange, njenge-ketchup nemayonnaise, empeleni zimbi kakhulu.

Okokuqala, ake sikhulume ngokulimala kukashukela. Okulandelayo, ake sikhulume ngezinhlobo zikashukela ezingenampilo nezindlela zokuyeka ushukela.

Iyini ingozi kashukela?

kubangela ukukhuluphala

• Izinga lokukhuluphala liyanda usuku nosuku emhlabeni. Ushukela, ikakhulukazi eziphuzweni ezinoshukela, ubonwa njengenye yezinkinga.
• Iziphuzo ezinoshukela ezifana nezisoda ezinoshukela, amajusi, nezitiya ezinoshukela ziqukethe i-fructose, uhlobo lukashukela olula.
• Ukudla i-fructose kukhulisa indlala nezifiso zokudla ngaphezu kwe-glucose, uhlobo oluyinhloko lukashukela olutholakala ekudleni okunesitashi.
• Ukwengeza, ukusetshenziswa kwe-fructose ngokweqile kulawula indlala futhi kutshela umzimba ukuthi uyeke ukudla. i-leptin hormoneangamelana.
• Ngamanye amazwi, iziphuzo ezinoshukela azikunqandi ukulamba kwethu, kunalokho, zenza kube lula ukudla ama-calories amaningi ngokushesha. Lokhu kuholela ekuzuzeni isisindo.
• Ucwaningo luye lwabonisa ngokungaguquki ukuthi abantu abaphuza iziphuzo ezinoshukela ezifana nesoda nejusi bakhuluphala kunalabo abangaziphuzi.
• Futhi, ukuphuza iziphuzo ezinoshukela kakhulu kubangela ukwanda kwamafutha e-visceral, okungamafutha esiswini ahambisana nezimo ezifana nesifo sikashukela nesifo senhliziyo.

Yandisa ingozi yesifo senhliziyo

• Ukusetshenziswa ngokweqile kokudla okunoshukela neziphuzo kukubeka engcupheni enkulu yezifo eziningi, okuhlanganisa nesifo senhliziyo, okuyimbangela yokuqala yokufa emhlabeni wonke.
• ukukhuluphala, ukuvuvukala, i-triglyceride ephezulu, ushukela ophakeme kanye umfutho wegazi ophezulu yizici eziyingozi zesifo senhliziyo. Ukudla ushukela omningi kuholela kulezi zimo. 
• Ukudla ushukela omningi, ikakhulukazi eziphuzweni ezinoshukela, kungadala isifo sokuqina kwemithambo yegazi.

Yandisa ingozi yesifo sikashukela

• Izehlakalo zesifo sikashukela emhlabeni wonke ziphindeke ngaphezu kokuphindwe kabili kule minyaka engu-30 edlule. Nakuba kunezizathu eziningi zalokhu, kukhona ukuxhumana okucacile phakathi kokusetshenziswa kukashukela ngokweqile kanye nobungozi besifo sikashukela.
• Ukukhuluphala ngokweqile, okubangelwa ukudla ushukela omningi, kubhekwa njengengozi enamandla kakhulu yesifo sikashukela.
• Ngaphezu kwalokho, ukusetshenziswa kukashukela isikhathi eside kukhulisa ukumelana ne-insulin, ihomoni elawula amazinga kashukela egazini. ukumelana ne-insulin kubangela amazinga aphezulu kashukela futhi kwandisa ingozi yesifo sikashukela.
• Ucwaningo selukhombisile ukuthi abantu abadla iziphuzo ezinoshukela okuhlanganisa nejusi yezithelo basengozini enkulu yokuba nesifo sikashukela.

Yandisa ingozi yomdlavuza

• Omunye wezingozi zokusebenzisa ushukela ngokweqile ukuthi kwandisa amathuba okuba nomdlavuza othile. 
• Okokuqala nje, ukusetshenziswa ngokweqile kokudla okunoshukela neziphuzo kubangela ukukhuluphala ngokweqile. Lokhu kwandisa kakhulu ingozi yomdlavuza.
• Futhi, ukudla ushukela kwandisa ukuvuvukala emzimbeni futhi kungabangela ukumelana ne-insulin, kokubili okwandisa ingozi yomdlavuza.

Yandisa ingozi yokudangala

• Ukudla okunempilo kungasiza ukuthuthukisa isimo sengqondo, kuyilapho ukudla okunoshukela okuningi nokudla okugayiwe ukucindezeleka kwandisa amathuba okubonwa.
• Ukudla ukudla okunoshukela omningi kuhlotshaniswa nengozi enkulu yokudangala.

Yandisa ukuguga kwamaselula

• Ama-telomere yizakhiwo ezitholakala ekugcineni kwama-chromosome, okungama-molecule aphethe olunye noma lonke ulwazi lwawo lofuzo. Ama-telomere asebenza njengamakepisi avikelayo, avimbela ama-chromosome ukuthi angabhidliki noma ahlangane.
• Njengoba sikhula, ukufinyezwa kwemvelo kwama-telomere kubangela amangqamuzana ukuba aguge futhi awone. Nakuba ukufinyezwa kwama-telomere kuyingxenye evamile yokuguga, indlela yokuphila engenampilo ingasheshisa le nqubo.
• Kunqunywe ukuthi ukudla amanani aphezulu kashukela kusheshisa ukufinyezwa kwe-telomere, okubuye kwandisa ukuguga kwamaselula.

Yehlisa izinga lamandla

• Ukusetshenziswa ngokweqile ushukela ushukela egazini futhi inyusa amazinga e-insulin. Nokho, lokhu kunyuka kwezinga lamandla kungokwesikhashana.
• Imikhiqizo enoshukela kodwa engenawo amaprotheni, ifayibha noma amafutha idala amandla amafushane, okulandelwa ukwehla okubukhali kushukela wegazi.
• Ukuba nokuguquguquka okuqhubekayo kukashukela egazini kuholela ekushintshashintsheni okuphawulekayo kumazinga wamandla. Ukuze ungatholi lo mjikelezo wokukhipha amandla, kuyadingeka ukuthi udle imithombo ye-carbohydrate engenawo ushukela futhi ecebile ku-fiber.
• Ukumatanisa ama-carbohydrate namaprotheni noma amafutha kuyindlela ebalulekile yokugcina ushukela wegazi namandla ezinzile. Isibonelo, ukudla i-apula elinesandla esincane sama-alimondi kuwukudla okuhle kakhulu kwamazinga wamandla ahlala isikhathi eside futhi angashintshi.

Ingabangela isibindi esinamafutha

• Ukudla okuphezulu nokuqhubekayo kwe-fructose kwandisa ingozi yesibindi esinamafutha.
• Ishukela futhi ngokungafani nezinye izinhlobo zikashukela ezithathwa amangqamuzana amaningi emzimbeni, i-fructose idilizwa isibindi. Esibindini, i-fructose iguqulwa ibe amandla noma igcinwe njenge-glycogen.
• Ukudla inani elikhulu likashukela ngendlela ye-fructose kugcwalisa isibindi futhi kubangela isifo sesibindi esinamafutha angenalo utshwala (NAFLD), esibonakala ngokuqoqwa ngokweqile kwamafutha esibindi.

Yandisa ingozi yesifo sezinso

• Ukuhlala uphakeme kashukela kungalimaza imithambo yegazi ethambile ezinso. Lokhu kwandisa ingozi yesifo sezinso.

Kuthinta impilo yamazinyo

• Ukudla ushukela omningi imigodi yamazinyokungase kubangele. Ushukela uphakela amabhaktheriya emlonyeni futhi ukhiphe imikhiqizo ene-asidi ebangela ukubola kwamazinyo.

Yandisa ingozi ye-gout

• I-Gout yisimo sokuvuvukala esibangela ubuhlungu emalungeni. Ushukela ukhuphula amazinga e-uric acid egazini. Yandisa ingozi yokuthuthukisa noma ukubhebhetheka kwe-gout.

Isheshisa ukwehla kwengqondo

• Ukudla ukudla okunoshukela kwandisa ingozi yokuwohloka komqondo ngokubangela ukukhubazeka kwenkumbulo.

Iyini imiphumela kashukela esikhumbeni?

kubangela induna

• Ukudla okunoshukela neziphuzo kwandisa ingozi yokuba nezinduna.
• Ukudla okunoshukela kuwukudla okunenkomba ephezulu ye-glycemic. Ikhuphula ushukela wegazi ngokushesha kunokudla okunenkomba ephansi ye-glycemic, okuwugcina uphansi.
• Ukudla okunoshukela kuphakamisa ngokushesha ushukela wegazi kanye namazinga e-insulin, okubangela ukukhishwa kwe-androgen, ukukhiqizwa kwamafutha nokuvuvukala, konke okudlala indima ekuthuthukisweni kwezinduna.

Isheshisa inqubo yokuguga yesikhumba

• Imibimbi kuwuphawu lwemvelo lokuguga. Nokho, ukukhetha okungalungile kokudla kwandisa imibimbi futhi kusheshise inqubo yokuguga kwesikhumba.
• Imikhiqizo yokuphela kwe-glycation ethuthukisiwe (ama-AGE) yizinhlanganisela ezakhiwe ukusabela phakathi kukashukela namaprotheni emzimbeni wethu. Badlala indima ebalulekile ekugugeni kwesikhumba.
• Ukusetshenziswa ngokweqile kwama-carbohydrate acwengekile nokudla okunoshukela kuholela ekukhiqizeni ama-AGE, okungabangela ukuguga ngaphambi kwesikhathi kwesikhumba. Ama-AGE angamaprotheni asiza ukunweba isikhumba futhi agcine ukubonakala kwaso kobusha. i-collagen futhi kulimaze i-elastin.
• Lapho i-collagen ne-elastin yonakele, isikhumba silahlekelwa ukuqina futhi siqala ukugoqa. Kolunye ucwaningo, abesifazane abadla ama-carbohydrate amaningi, njengoshukela, babe nemibimbi eminingi kunalabo abadla ukudla okunamaprotheni amaningi, okune-carb ephansi.

Uyini ushukela ocwengiwe?

Sikhulume ngobungozi boshukela. Kunezinhlobo eziningi zikashukela ezithinta kabi imizimba yethu. Ushukela ocolisisiwe ungomunye wabo kanye nohlobo oluyingozi kakhulu lukashukela.

Uswidi; izithelo, imifino, imikhiqizo yobisi, okusanhlamvu ngisho amantongomane Kwenzeka ngokwemvelo ekudleni okuningi, okuhlanganisa imbewu nembewu. Lona ushukela wemvelo, ushukela ocolile khishelwa ukukhiqiza. Ushukela wetafula kanye nesiraphu yommbila ephezulu ye-fructose (HFCS) yizibonelo ezimbili ezijwayelekile zikashukela ocolisisiwe odalwe ngale ndlela. 

• Ushukela wetafula; Ushukela wetafula, owaziwa nangokuthi i-sucrose, ukhishwa esitshalweni sikamoba noma isithombo sebhitrudi. Inqubo yokukhiqiza ushukela iqala ngokuwasha, ukusika, nokucwilisa umoba noma isithombo sebhitrudi emanzini ashisayo, akhipha ijusi enoshukela. Khona-ke ijusi iyahlungwa ibe isiraphu egaywa ibe amakristalu kashukela. 

• Isiraphu yommbila ephezulu ye-fructose (HFCS); I-high fructose corn syrup (HFCS) Iwuhlobo lukashukela ocolisisiwe. Ummbila uwumhlabathi wokuqala wokwenza i-cornstarch bese ucutshungulwa futhi ukuze udale isiraphu yommbila. Okulandelayo, kunezelwa ama-enzyme akhulisa okuqukethwe kwe-fructose kushukela, okwenza isiraphu yommbila ibe mnandi.

Ushukela ocolisisiwe usetshenziselwa ukwengeza ukunambitheka ekudleni. Iphinde isebenze njengesivimbeli kumajamu noma isetshenziswe ekudleni okufana nokhukhamba kanye nemvubelo ye-baker's. Ngaphezu kwalokho, iziphuzo ezibandayo kanye ice cream Isetshenziselwa ukwengeza umthamo ekudleni okugayiwe njenge

Iyini ingozi kashukela ocolile?

Ushukela ofana noshukela wetafula nesiraphu yommbila ephezulu ye-fructose yengezwa ezinhlobonhlobo zokudla esingeke sizicabange ngoba "ziqukethe ushukela." Ngakho-ke, maningi amathuba okuthi singasisebenzisa singazi noma singahlosile.

Ukusebenzisa inani elikhulu likashukela ocolisisiwe, ikakhulukazi ngeziphuzo ezinoshukela, ukulimala kubandakanya ukukhuluphala kanye namafutha amaningi esiswini, okuyisici esiyingozi ezimweni ezifana nesifo sikashukela nesifo senhliziyo. 

Ukudla okunesiraphu yommbila ephezulu ye-fructose ukumelana ne-leptinyini ebangela lokho, okuchaza ukuxhumana phakathi koshukela ocolile nokukhuluphala. 

Ucwaningo oluningi luhlobanisa ukusetshenziswa kukashukela nengozi eyengeziwe yesifo senhliziyo. Iphinde iphakamise izici eziyingozi zohlobo 2 lwesifo sikashukela, ukucindezeleka, ukuwohloka komqondo, isifo sesibindi kanye nezinhlobo ezithile zomdlavuza. 

Ushukela ocolile kanye noshukela ongahluziwe

Izingozi zikashukela ocolile empilweni zimbi kakhulu kunoshukela wemvelo. 

Ukudla okunoshukela ocolisisiwe kuvame ukucubungula kakhulu

• Ushukela wengezwa ekudleni naseziphuzweni ukuze kufakwe ukunambitheka. Kubhekwa njengamakhalori angenalutho ngoba aqukethe cishe awekho amavithamini, amaminerali, amaprotheni, amafutha, i-fiber noma ezinye izinhlanganisela ezizuzisayo. 
• Ngaphandle nje kokuba nemisoco ephansi, inosawoti namafutha amaningi, okungaba yingozi empilweni uma idliwe ngobuningi.

Ushukela wemvelo uvame ukutholakala ekudleni okunomsoco

• Ushukela uvela ngokwemvelo ekudleni okuningi. Izibonelo ezimbili ezithandwayo yi-lactose emikhiqizweni yobisi kanye ne-fructose ezithelweni.
• Imizimba yethu yephula ushukela wemvelo nocolisisiwe ube ama-molecule afanayo, acubungule kokubili ngendlela efanayo. Kodwa-ke, ushukela wemvelo uvame ukutholakala ekudleni okunikeza ezinye izakhamzimba ezinenzuzo.

Ushukela ocolisisiwe wengezwa ekudleni okupakishiwe. Ngakho-ke, ukuhlola amalebula okudla kungasebenza ngempumelelo ekwehliseni inani lalo shukela ongenampilo.

Amagama anhlobonhlobo asetshenziswa ukulebula ushukela owengeziwe. Okuvame kakhulu isiraphu yombila ephezulu ye-fructose, ushukela umoba, amanzi ashukela, isiraphu yerayisi, i-molasses, i-caramel, nezithako ezifana ne-glucose, i-maltose noma i-dextrose. 

Yini okushukela ocolisisiwe?

• Iziphuzo: Iziphuzo ezibandayo, iziphuzo zezemidlalo, iziphuzo zekhofi ezikhethekile, iziphuzo zamandla, amanye amajusi. 
• Ukudla kwasekuseni: i-muesli, i-granola, okusanhlamvu kwasekuseni, ama-cereal bar njll.
• Ama-dessert kanye nezimpahla ezibhakiwe: Ushokoledi, ifudge, ophaya, u-ayisikhilimu, isinkwa, izinto ezibhakiwe, njll.
• Izimpahla ezisemathinini: Ubhontshisi owomile, imifino ekheniwe nezithelo, njll.
• Ukudla kokudla: Amayogathi anamafutha aphansi, ibhotela lamantongomane elinamafutha aphansi, okokugqoka okunamafutha aphansi, njll.
• Amasoso: I-ketchup, ukugqoka isaladi, amasoso e-pasta, njll.
• Ukudla okulungile: I-pizza, ukudla okuqandisiwe njll.

Ungawuyeka Kanjani Ushukela? Izindlela Zokuyeka Ushukela

Ukusebenzisa ushukela ngokweqile kungenye yezinto ezimbi kakhulu esingazenza emizimbeni yethu ngenxa yokulimala kukashukela. Ushukela utholakala ngokwemvelo ekudleni okufana nezithelo nemifino. Lolu hlobo lukashukela lunomthelela omncane kushukela wegazi. Ngoba i-fiber nezinye izingxenye zehlisa ijubane ukumuncwa kwayo. Kodwa ushukela ocolisisiwe ubangela ukukhuluphala, uhlobo lwesifo sikashukela sohlobo 2, isifo senhliziyo, umdlavuza nokubola kwamazinyo. Uma kungenzeka ukunciphisa lolu hlobo lukashukela, kuyadingeka ukuyeka ushukela. Uwushiya kanjani-ke ushukela? Siwususa kanjani ushukela ezimpilweni zethu? Nazi izindlela zokuyeka ushukela ngamathiphu alula…

Ungaphuzi iziphuzo ezinoshukela

Ukuyeka iziphuzo ezinoshukela kunciphisa kakhulu ukudla ushukela. Kuyasiza futhi ekunciphiseni isisindo. Nazi izinketho zesiphuzo ezinoshukela omncane:

• Su
• Ijusi likalamula 
• Ijusi le-mint nekhukhamba
• Amatiye e-Herbal noma izithelo
• Itiye nekhofi

Gwema amaswidi

“Ungawushiya kanjani ushukela?” Uma sisho lokho, enye yezinto ezifika kuqala ezingqondweni zethu wukungawadli amaswidi. Uma ucabanga ukuthi udinga okuthile okumnandi, zama lokhu:

• Izithelo ezintsha
• Isinamoni noma iyogathi yezithelo
• Ushokoledi omnyama
• idlanzana lamadethi

Gwema amasoso

Amasoso afana ne-ketchup nesoso yezoso anoshukela omningi, ngisho noma singazi. Izinketho ezingenashukela zokunambitha isidlo zihlanganisa:

• Amakhambi amasha noma omisiwe nezinongo
• Upelepele osesimweni esihle
• Uviniga

Yidla ukudla okunempilo esikhundleni sokudla osekuphekiwe

Ukudla okunempilo akucutshungulwa. Ayiqukethe izithasiselo. Ukudla okugayiwe kuwukudla okuphekiwe okuqukethe usawoti, ushukela namafutha, futhi kwenziwa ngezithako ezingavamile ukusetshenziswa ekuphekeni ekhaya. Ziphekele ukudla kwakho ekhaya ukuze ugweme imiphumela eyingozi kashukela ngangokunokwenzeka.

Qaphela ukudla okulula okuthiwa kunempilo

Ukudla okulula okufana nama-granola bar, ama-protein bars nezithelo ezomisiwe okuthiwa zinempilo ziqukethe mhlawumbe ushukela omningi kunezinye izindlela. Ushukela owengeziwe wengezwa kwezinye izithelo ezomisiwe. Njengesnakhi esinempilo, zama:

• idlanzana lama-hazelnuts
• Iqanda elibilisiwe
• Izithelo ezintsha

Funda amathegi

Ukwazi ukufunda amalebula "uyeka kanjani ushukela" yisinyathelo esibaluleke kakhulu. Abakhiqizi bangasebenzisa amagama angaphezu kuka-50 ushukela kumalebula. Lokhu kwenza kube nzima ukubona ukuthi ushukela ungakanani. Nazi ezinye ezisetshenziswa kakhulu:

• high fructose corn isiraphu
• ushukela womoba noma ijusi
• maltose
• Ushukela wamagilebhisi
• Irayisi Isiraphu
• Umoba
• UCaramel

Yidla amaprotheni namafutha amaningi

Ukudla ushukela omningi kungabangela ukulimala kwesifiso sokudla kanye nesisindo somzimba. Ukudla okunoshukela omncane kanye namaprotheni amaningi namafutha kunomphumela ophambene. Indlala nokudla kuyancishiswa.

Ukuze unciphise ukulangazelela ushukela, dla ukudla okunothe ngamaprotheni namafutha, njengenyama, inhlanzi, amaqanda, imikhiqizo yobisi enamafutha agcwele, ukwatapheya namantongomane.

Ungabi nokudla okunoshukela endlini

Uma ugcina ukudla okunoshukela omningi ekhaya, maningi amathuba okuba ukudle. Zama ukudla okulula okunempilo, okunoshukela omncane.

Ungayi lapho ulambele ukuyothenga

Uma uke wathenga ngesikhathi ulambile, uyazi ukuthi yini engenzeka. Awugcini nje ngokuthenga ukudla okwengeziwe, futhi ugcwalisa inqola yakho yokuthenga ngokudla okungenampilo.

lala ngokwanele

Umkhuba wekhwalithi nokulala okungaphazamiseki kubaluleke kakhulu empilweni. Ukuqwasha noma ukungalali kahle kwekhwalithi kuhlotshaniswa nokucindezeleka, ukushoda kokunaka kanye nokuncipha kokusebenza kwamasosha omzimba.

Kukhona ukuxhumana phakathi kokuqwasha nokukhuluphala. Kodwa muva nje, abacwaningi bathole ukuthi ukuqwasha kuthinta nezinhlobo zokudla okudlayo. Ngakho ukusheshe ulale nokulala kahle kungasiza ekunciphiseni ukudla okushukela.

Ungakanani ushukela okufanele udliwe ngosuku?

Ukudla okushukela nokudla okunoshukela ngeshwa kungenye yezinkinga ezinkulu ekudleni. Kanye nokuqukethwe kwawo kwekhalori ephezulu, aphansi ezakhiweni futhi alimaza imetabolism ngokuhamba kwesikhathi. kudliwe kakhulu Ukulimala kukashukela kungenxa yokuthi udala izifo ezahlukahlukene njengokukhuluphala, ukukhuluphala, uhlobo lwesifo sikashukela sohlobo II nesifo senhliziyo. Ngakho-ke kufanele kube yimalini ukusetshenziswa kukashukela nsuku zonke?

Ngeshwa, ayikho impendulo elula kulo mbuzo. Ngokusho kwe-American Heart Association (AHA), inani eliphakeme likashukela ongeziwe okufanele silithole ngosuku limi kanje:

• Amadoda: 150 kilojoule ngosuku (37.5 amagremu noma 9 amathisipuni).
• Abesifazane: 100 kilojoule ngosuku (25 amagremu noma 6 amathisipuni).

Uma unempilo, unomzimba omncane, futhi usebenza, lezi zibonakala ziyimali enengqondo. Ungashisa leli nani elincane likashukela kalula futhi ngeke kulimaze kakhulu.

Kodwa-ke, kufanele kuqashelwe ukuthi asikho isidingo sokuthola ushukela owengeziwe ekudleni. Ayifezi injongo yokuphila. Ayinaso umsoco, ngakho-ke uma ungayidli, ngeke ulahlekelwe lutho, ngisho nayo iyoba yinzuzo. Uma udla kancane ushukela, uzoba nempilo enhle.

Kuyini ukuluthwa ushukela?

Ukudla okunoshukela nokungenalutho kuvuselela izindawo ezifanayo zobuchopho. Ngakho-ke, kungakwenza ulahlekelwe ukulawula ukusetshenziswa kukashukela. Uma udla ngokweqile, awukwazi ukunciphisa inani olidlayo - mhlawumbe umlutha woshukela.

Njengoba nje ababhemayo kufanele bayeke ukubhema ngokuphelele, umlutha kashukela kufanele awugweme ngokuphelele ushukela. Ukuzithiba ngokuphelele kuyindlela enokwethenjelwa kakhulu yokunqoba ukulutheka.

Ukuqeda ukuluthwa ushukela

Ungaqeda ukuluthwa ushukela ngokugwema ukudla neziphuzo ezilandelayo:

Iziphuzo ezithambile: Iziphuzo ezinoshukela azinampilo futhi kufanele zigwenywe.

Amajusi ezithelo: Lokhu kungase kukumangaze, kodwa amajusi ezithelo empeleni aqukethe inani elilinganayo likashukela neziphuzo ezibandayo.

I-Confectionery namaswidi: Kufanele unciphise kakhulu ukusebenzisa kwakho amaswidi.

Izimpahla ezibhakiwe: Amakhekhe, amabhisikidi, njll. kuhlanganise ushukela kanye ama-carbohydrate ahlanzekile inani liphezulu.

Ukudla okunamafutha aphansi noma ukudla okudlayo: Inani likashukela ekudleni okungenawo amafutha liphezulu kakhulu.

Phuza amanzi esikhundleni sesoda noma amajusi, futhi ungawufaki ushukela ekhofini noma etiyeni. Faka ushukela esikhundleni sokupheka isinamoni, ukhukhunathii-almond, i-vanilla, ujinja noma ilamula Ungasebenzisa ukudla okufana nalokhu

Ukudla Okuqukethe Ushukela - Uhlu olumangalisayo

iyogathi enamafutha aphansi

• Iyogathi Inomsoco kakhulu, kodwa ushukela ufakwa kumayogathi anamafutha amancane ukuze kuthuthukiswe ukunambitheka kwawo. 
• Kuyadingeka ukuthatha ama-yogurts agcwele amafutha kanye nemvelo ukuze ugweme okuqukethwe ushukela. Okungcono kakhulu imvubelo ekhaya.

I-sauce ye-BBQ

• Kufika ku-2 wezipuni (amagremu angu-28) wesoso yesoso ingaqukatha cishe amagremu angu-9 kashukela. Lokho kunenani elingaphezu kuka-2 wezipuni.
• Ukuze ugweme ukusetshenziswa kakhulu kukashukela, hlola izithako lapho uthenga isoso yesoso bese ukhetha lezo ezinoshukela omncane kakhulu.

isoso

• Ingaba noshukela omningi njengesoso yesoso.
• Uma usebenzisa i-ketchup, khumbula usayizi wokukhonza futhi ukhumbule ukuthi isipuni se-ketchup iqukethe cishe isipuni esingu-1 sikashukela.

Ijusi

• Njengesithelo ngokwaso, ijusi inamavithamini namaminerali athile. Kodwa nakuba kungase kubonakale kuwukukhetha okunempilo, la mavithamini namaminerali aqukethe inani elikhulu likashukela kanye ne-fiber encane kakhulu.
• Eqinisweni, kungase kube noshukela ejusini kanye nasesiphuzweni esinoshukela njenge-cola. Ukudla isithelo ngokwaso kunenzuzo ngaphezu kokuphuza ujusi waso.

iziphuzo zezemidlalo

• Iziphuzo zezemidlalo zenzelwe ukufaka amanzi futhi zondle abasubathi abaqeqeshiwe phakathi nezikhathi ezinde neziqinile zokuzivocavoca. Ngakho-ke, aqukethe amanani aphezulu kashukela owengeziwe ongamuncwa ngokushesha futhi usetshenziselwe amandla. Ngenxa yalesi sizathu, zihlukaniswa njengeziphuzo ezinoshukela. 
• Njengesoda nejusi yezithelo, ziye zaxhunyaniswa nokukhuluphala kanye nezifo ze-metabolic.
• Ngaphandle uma ungumgijimi wemarathon noma umsubathi, vele uphuze amanzi ngenkathi uzivocavoca.

Ubisi lukashokoledi

• Ubisi ngokwalo yisiphuzo esinomsoco kakhulu. Iwumthombo ocebile wezakhi ezibalulekile empilweni yamathambo, kuhlanganise ne-calcium namaprotheni.
• Kodwa naphezu kwazo zonke izimfanelo zobisi ezinomsoco, u-230 mL wobisi lukashokholethi uqukethe amagremu angu-11,4 engeziwe (amathisipuni angu-2,9) kashukela owengeziwe.

IGranola

• IGranolaNakuba iphezulu kukho kokubili ama-kilojoule noshukela, imvamisa idayiswa njengokudla okunempilo okunamafutha aphansi.
• Isithako esiyinhloko ku-granola i-oats. I-oats engenalutho iwuhlamvu olulinganiselayo olunama-carbohydrate, amaprotheni, amafutha kanye ne-fiber.
• Kodwa ama-oats ku-granola ahlanganiswe namantongomane noju noma amanye ama-sweeteners angeziwe, okwandisa inani likashukela nama-calories.
• Amagremu ayi-100 e-granola aqukethe ama-khalori angama-400-500 kanye namathisipuni angama-5-7 kashukela. Uma uthanda i-granola, khetha ezinoshukela omncane owengeziwe noma uzenzele owakho ekhaya. 

amakhofi anongiwe

• Inani likashukela ofihliwe kumakhofi anongiwe lingamangaza.
• Kwamanye amaketanga ekhofi, isiphuzo esikhulu sekhofi esinambithekayo singaqukatha amagremu angama-45 kashukela. Lokhu kulingana namathisipuni angu-11 kashukela owengeziwe ngokuphakela ngakunye.

Itiye leqhwa

• Itiye elibandayo livame ukunoshukela ngoshukela noma isiraphu. Idumile emhlabeni wonke ngezindlela ezihlukahlukene kanye nama-flavour, futhi lokhu kusho ukuthi okuqukethwe ushukela kungahluka kancane.
• Amatiye amaningi aqhweni alungiselwe ukuthengiswa aqukethe cishe amagremu angu-340 kashukela ngo-35 millilitha wokuphakelwa. Lokhu kucishe kufane nebhodlela le-Coke.

amaprotheni amabha

• Ukudla okunamaprotheni kusiza ukwehlisa isisindo futhi kwandise umuzwa wokusutha. Lokhu kwenze abantu bakholelwa ukuthi ama-protein bar awukudla okunempilo.
• Nakuba kunezingqimba zamaprotheni ezinempilo emakethe, eziningi ziqukethe cishe amagremu angu-20 kashukela owengeziwe, okwenza okuqukethwe kwawo okunomsoco kufane nalokho kwebha likaswidi.
• Lapho ukhetha ama-protein bar, funda ilebula futhi ugweme lawo anoshukela omningi.

Amasobho asheshayo

• Isobho alikona ukudla esivame ukukuhlanganisa noshukela.
• Uma kwenziwa ngezithako ezintsha nezemvelo, ukukhetha okunempilo.
• Amasobho amaningi alungiselelwe ukuthengisa anezithako eziningi ezengeziwe, kuhlanganise noshukela. 

okusanhlamvu kwasekuseni

• Okunye okusanhlamvu kwasekuseni, ikakhulukazi lezo ezimakethelwe izingane, ziqukethe inani elikhulu likashukela owengeziwe. Ezinye ziqukethe amagremu angu-34 noma amathisipuni angu-12 kashukela endaweni encane engamagremu angu-3.
• Hlola ilebula bese ukhetha i-cereal enefayibha ephezulu engenawo ushukela owengeziwe.

izithelo ezisemathinini

• Zonke izithelo ziqukethe ushukela wemvelo. Nokho, ezinye izithelo ezisemathinini ziyahlutshwa futhi zigcinwe kusiraphu kashukela. Le nqubo ibhubhisa i-fiber yesithelo futhi yengeza ushukela omningi ongadingekile.
• Inqubo yokufaka amathini ingase futhi ibhubhise uvithamini C ongezwani nokushisa, kodwa ezinye izakhamzimba eziningi zilondolozwe kahle. Imvelo, izithelo ezintsha zingcono kakhulu.

Izithenjwa: 1, 2, 3, 4, 5