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Ungathola isisindo ngenxa ye-thyroid engasebenzi, ukucindezeleka, ukukhathala, ukugcinwa kwamanzi kanye nezinye izizathu ezihlukahlukene. Abantu abaningi baya ngokuya bakhuluphale njengoba bekhula noma benza izinguquko endleleni yabo yokuphila.
Kulezi zizathu eziningi, isizathu esivame kakhulu sokuzuza isisindo yimikhuba yakho yokudla - ukudla amakhalori amaningi kakhulu ukuthi abe ngqo [1] . Ngenkathi ukuzuza isisindo kungaba ukudla okunempilo, ngokweqile, nokuhlala njalo kokudla okunokuqukethwe okunekhalori ephezulu kungaholela ekutholeni isisindo esingenampilo.
Inani lokudla okunonileyo okwenza ube nesisindo akupheli lapho sihlangana khona (noma sidle) lokhu kudla ezinsukwini eziningi ngisho. Nalu uhlu lokudla okunonisa ngokweqile.
1. Ice Cream
Ngenkathi kukhona izinketho ze-ayisikhilimu ezinamafutha aphansi nama-vegan, okhilimu abajwayelekile noma abathengiswayo abenziwe bagcwele ushukela futhi banokuqukethwe okunamafutha amaningi [okubili] . Enye yama-dessert athandwa kakhulu, ama-ayisikhilimu akhuluphele ngokweqile - ngakho-ke kujatshulelwa kangcono njengokwelashwa kwesinye isikhathi hhayi njalonjalo ekudleni kwakho [3] .
2. IPizza
Cha, asikhulumi nge-pizza eyenziwe ekhaya ongayenza ngezinye izindlela ezinempilo - kodwa i-pizza esithengiwe / ethathwa esitolo enikezwe isihloko esithi 'ukudla okungenamsoco okuthandwa kakhulu.' Ama-pizza oyi-ode kuwo anamafutha amaningi, ama-carbs acwengekile nama-calories. Ngaphezu kwalokho, ngokuya ngohlobo lwe-pizza oyi-oda, ingafaka nenani elikhulu loshizi nenyama esetshenzwe [4] . Izifundo zixhumanisa ukusetshenziswa kwalezi zinto zokudla nokukhuluphala kanye nengozi eyengeziwe yezimo zezempilo ezingezinhle njengezifo zenhliziyo [5] .
3. AmaDonathi
Akungatshazwa ukuthi amadonathi ayakhuluphalisa. Ama-donuts aqukethe ushukela omningi, ufulawa ocwengekile, namafutha angeziwe [6] . Amakholori aphezulu kakhulu, ama-donuts aqukethe inani elikhulu lama-trans-fat, okungamafutha angenampilo.
4. AmaFries aseFrance
Hhayi amafries kuphela, kepha ama-chip amazambane owathandayo nawo afakiwe kuhlu lokudla okunamafutha kakhulu [7] . Lezi zidliwayo ezidumile zivame ukudliwa namasosi anoshukela ophakeme njenge-ketchup, okumema inkinga kabili. Ucwaningo oluningana luxhumanise amafries aseFrance namazambane amazambane ngqo ekuzuzeni isisindo [8] .
5. Ubisi Chocolate
Ngokungafani nomzala wakhe ushokoledi omnyama, ushokoledi omhlophe akakhuthazi ukwehla kwesisindo kepha wona, angaholela ekuzuzeni isisindo. Ushokoledi wobisi uvame ukuba noshukela omningi namafutha futhi uyalutha ngandlela thile, okwenza ukuthi udle imigoqo engu-2-3 uhleli [9].
6. Ibhotela Lamantongomane
Ngenkathi ukusetshenziswa kwe-peanut butter okwenziwe ekhaya kunempilo, ibhotela lamantongomane elungiselelwe ukuthengisa eliqukethe ushukela ongeziwe, uwoyela wemifino we-hydrogenated, nosawoti omningi kungakwenza ube nesisindo [10] . I-peanut butter nayo ine-high calorie count, esinye isizathu esenza kube okunye kokudla okuvame kakhulu okubangela ukuzuza ngokweqile kwesisindo (uma kudliwe ngobuningi).
7. Isoda (Iziphuzo Ezinoshukela)
Izazi zokudla okunomsoco zithi okunoshukela, ama-sodas anoshukela angabhekwa njengokudla okunonona kakhulu [ishumi nanye] . Hhayi ama-sodas kuphela, itiye elimnandi, iziphuzo zejusi ezinamakha, iziphuzo zekhofi neziphuzo zemidlalo zinoshukela omningi nemithombo ephezulu kakhulu yama-calories phakathi kokudla okungenamsoco [12] . Ukuphuza i-soda kungenzeka kungakhuphuli ubungozi bokukhuluphala kuphela kepha kungaphinde kuthayiphe isifo sikashukela sesi-2 nesifo senhliziyo [13] .
8. Amakhukhi
Ngenkathi amakhukhi kumnandi ukuwahlanganisa ngenkathi usebenza noma ukwenza iNetflixing, angaba nama-calories aphezulu kakhulu [14] . Ungabhaka amakhukhi ekhaya noma uyothenga okuncane, okukodwa (1-2 amakhukhi).
9. Ijusi Yezithelo
Yebo, ziphilile kepha zingadala ukuzuza kwesisindo okungenampilo lapho zisetshenziswa ngokweqile [ishumi nanhlanu] . Iziphuzo zezithelo ezithengwe esitolo zinokuqukethwe okushukela okwengeziwe futhi azinayo i-fiber nezinye izakhi ezitholakala kwizithelo zonke.
10. Inyama Elungisiwe
Ngezinye izinsuku ukuthosa isoseji kungakusiza ukonge isikhathi, kepha ngokuhamba kwesikhathi, lokhu kudala izinkinga eziningana zempilo, ngokuzuza ngokweqile kwesisindo kube yiyona eyinhloko.
Okunye ukudla okungenza uzuze amanoni angenampilo ngokulandelayo:
- Isinkwa esimhlophe
- Utshwala
- Izinhlamvu ezinamakhalori aphansi
- Amasmoothi
- Ama-noodle
- IPasta
- Imayonnaise
- Amafutha omifino
- Inyama yengulube
Encwadini Yokugcina…
Vele, ukusetshenziswa ngokweqile kokudla akukho okuhle. Abaqaphi besisindo kufanele baqaphele ukuthi bazodlani ngoba ukudla okufana nalokhu kuzokwengeza kumakhilogremu, okuzoba nzima ukukuqeda kamuva. Lawula noma wehlise ukusetshenziswa kwakho kwalokhu kudla ukuze ugweme ukukhuluphala okungazelelwe, okungenampilo.
