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Ezempilo Ukudla okunomsoco Nutrition oi-Amritha K Ngu U-Amritha K. ngoMashi 25, 2021 Siyadla ukuthola inani elidingakalayo likaphethiloli ukugcina imizimba yethu isebenza, kepha okuxakayo ukuthi okunye ukudla akusenzi sizizwe sisuthi kunalokho kusishiya silambile futhi sifisa kakhulu. Ukuzizwa ulambile njalo akumnandi. Ubuhlungu bendlala, ukuqaqamba kwesisu, njll., Okuhambisana nendlala kungakwenza uzizwe ukhungathekile, ikakhulukazi uma usudlile vele.
Ngaphezu kwalokho, uma uzizwa ulambile ngaso sonke isikhathi, amathuba okuba unikeze indlala yakho nokudla ngokweqile ekudleni okweqile, okuholela ezinkingeni eziningi zezempilo, okuhamba phambili ukuzuza kwesisindo okungenampilo.
Kuyaziwa ukuthi ukuzuza kwesisindo kungaba yimbangela yezinye izifo nezifo eziningi, kufaka phakathi ukukhuluphala, isifo sikashukela, ubuhlungu bamalunga, izifo zenhliziyo, njll. Ngakho-ke, kubaluleke kakhulu ukugcina ukudla okunempilo uma ufuna ukuhlala izifo- mahhala. Ngalokho, kufanele uqinisekise ukuthi awutholi imihelo yendlala, ikakhulukazi ngisho nangemva kokudla ukudla.
Ukudla okuningi kungasiza ukuphatha nokulawula indlala yakho, kukugcine usuthi futhi ugcwele isikhathi eside. Kepha namhlanje, sizobheka okunye kokudla okuzokushiya ulambile noma ulambile ngisho. Bheka.
Funda mayelana Ukudla Okukwenza Ulambe
1. Yogathi
Izinhlobo eziningi zeyogathi ezitholakala ezitolo zingaba noshukela omningi. Ama-yoghurt aneziswidi zokufakelwa ezingakhuphula ushukela wegazi kodwa zinikeze ukwaneliseka okuncane. Futhi, ngenxa yokungaguquguquki kwayo, iyogathi ayidingi ukuhlafunwa, futhi isenzo sokuhlafuna sisiza ukukhulisa ukugcwala kwethu [1] . I-yoghurt yamaGrikhi ingasiza ngendlala kangcono kunaleyo ejwayelekile. Inamaprotheni aphindwe kabili noma kathathu njenge yoghurt ejwayelekile, nayo engasisiza ukuthi sizizwe saneliseka isikhathi eside.
2. Isinkwa esimhlophe
Ngezinye izikhathi ibizwa ngokuthi 'isinkwa esingenamsoco,' isinkwa sefulawa omhlophe asinalutho lokudla oluncane. Zenziwe ngofulawa omhlophe namafutha okunikeza ama-calories amaningi kepha kwanelisa okuncane. Ngakho-ke, esikhundleni sesinkwa esikhulu esimhlophe, yiba nemikhiqizo ephelele yokusanhlamvu kwasekuseni, okuzokusiza kangcono kakhulu.
3. Ilayisi Elimhlophe
Irayisi elimhlophe lidubula ushukela wegazi bese liyiletha phansi. Ngenxa yalokho, uzozizwa ulambile futhi. Esikhundleni selayisi elimhlophe, khetha irayisi le-basmati noma irayisi elinsundu ngoba ngeke lisabele ngendlela irayisi elimhlophe elenza ngayo, futhi uvikele ukupheka ilayisi elimhlophe ngokweqile.
4. IPasta Emhlophe
Ngenxa yokushoda kwe-fiber ku-pasta emhlophe, noma ngabe usuyidlile, ungazizwa ulambile. I-pasta emhlophe ingumthombo ogxilile wama-carbohydrate, okhulisa ushukela wegazi, ulandelwe iconsi kungekudala [okubili] .
5. Umhlophe weqanda
Amaqanda amhlophe ayilungele impela impilo yakho, kepha ukuwadla ngeke kukwenze uzizwe usuthi futhi kungakushiya uzizwe ulambile ngoba isikhupha seqanda siyingxenye yamaprotheni amaqanda, akusiza ukuthi ugcwale (ama-amino acid) [3] .
6. Ijusi Yezithelo
Ijusi yezithelo yinhle kepha ayikaze ifane nezithelo uqobo ngenxa yokushoda kwe-fiber. Ngaphandle kwesakhi esidingekayo, ujusi ungadubula ushukela wegazi wehle nawo, bese ulamba futhi ngokushesha [4] .
7. Isoda
Lapho une-soda eningi, uthola amakhalori amaningi. I-carbon dioxide ephuma kusoda, uma idliwe, ikhishwa esiswini, lapho amakhemikhali amakhemikhali athola i-carbon dioxide abangela ukuthi amangqamuzana angenhla kwesisu akhiphe i-ghrelin, okuholele emuzwa wendlala. Isoda ikuvimbela ekubeni uzizwe ugcwele, futhi isoda exutshwe noshukela ikwenza ufune ubumnandi obuningi ngokwengeziwe, okuyinto engeyinhle neze empilweni [5] .
8. Utshwala
Ucwaningo lukhombisa ukuthi i-peptide ephathelene ne-Agouti (AgRP) neurons (ama-neuron akhethekile ngaphambili kobuchopho abhekana nendlala neminye imisebenzi) ayasebenza ngesikhathi sokudakwa, okusho ukuthi, kukwenza uzizwe ulambile [6] . Uma uphuza utshwala, kungenzeka udle amakhalori amaningi.
9. Izinhlamvu
Akuwona wonke okusanhlamvu, kepha izinhlobo ezinoshukela wokufakelwa zingathinta ushukela wakho wegazi futhi zikwenze ulambe ngokwengeziwe [7] . Ochwepheshe bathi lokhu kungabangelwa ukunambitheka okumnandi ngaphandle kwama-calories umzimba wakho ongafisa ama-calories, kukwenza ulambe.
10. Amafriji aseFrance
Ukudla nje ngegama. Ukuthosa amazambane emafutheni nasosawoti kuwenza angabi yilutho, uma ngikhuluma iqiniso. Sebenzisa amazambane afanayo ukubhaka noma ukubilisa, futhi uzothola okuningi. Uma ulahlekile ngempela ama-chips amazambane, sebenzisa ubhatata. Kuzokwenza umehluko omkhulu.
Okunye ukudla okukwenza ulambe kakhudlwana ngemuva kokukudla kunjengokulandelayo:
11. Isinkwa nojamu (inhlanganisela): Lokhu kudla okuthandwa abantu abaningi kungenza indlala yakho ibe yimbi, njengoba ilayishwe ama-carbohydrate namafutha anganciphisa amazinga kashukela egazini lakho, abangele indlala.
12. Ama-Smoothies: Ama-Smoothies acebile kokuqukethwe kukashukela angakwenza uzizwe unamandla futhi ugcwele isikhashana kodwa, futhi anganciphisa amazinga kashukela wakho wegazi ngemuva kwesikhashana futhi abangele indlala.
13. Ingulube: Ingulube icebile kakhulu ngokuqukethwe kukavithamini B, futhi uvithamini B uxhunyaniswe nendlala ekhulayo, ngakho-ke cabanga kabili ngokuzayo lapho ufuna ukudla isidlo sakho senyama yengulube uma ulambile kakhulu [8] .
14. Ushokoledi wobisi: Ngenkathi ushokoledi omnyama uphilile, ushokoledi wobisi ungadala ukungalingani ezingeni likashukela egazini lakho, kubangele ukuphakama emiqaqeni yakho yendlala.
Ukudla kwe-MSG: IMonosodium glutamate (MSG) iyisithambisi sokunambitha esitholakala ekudleni kwaseChina, inyama esetshenzisiwe, amasobho, njll. Ezinye izifundo ziveze ukuthi i-MSG ingadala ukwanda kwesifiso [9] .
Ukudla kwama-dessert: Ukudla okumnandi njengamadonathi, ama-muffin, namaphayi kwehla ngokushesha emzimbeni wethu njenge-glucose, okwenza umzimba ukhiphe i-insulin eyengeziwe. Lokhu, nakho, kungaholela kushukela ophansi wegazi, kukushiye uzizwe ulambile [10] .
- Ama-Chips
- Ama-Pretzels, ama-bagel kanye nama-croissants
- Izingubo zesaladi ezingenamafutha
- Amabha we-Granola
- I-Ketchup
- Ushingamu
Encwadini Yokugcina…
Uma uzizwa ulambile, yidla ukudla okungenza uzizwe usuthi ngaphandle kokukhukhumala. Zama ukudla okunempilo okufana nelayisi elinsundu, ibhotela lamantongomane, i-oatmeal, iyogathi yamaGrikhi njll.
