Sonke siyakuthanda ukutya ukutya okulula, ukusela. I-pastry esiyityayo ngeti yasemva kwemini, ipakethi yeetships esiyityayo xa sibukele imuvi, ibhotile yesoda esiyiselayo xa sidibana nabahlobo... ezi zibe yinxalenye yobomi bethu. Kodwa ngaba wakha wacinga ngesondlo esibonelelwa zezi zinto zokutya neziselo emizimbeni yethu? Uninzi lwexesha, ezi zinto zokutya neziselo azinazo izondlo, zineekhalori kuphela. Namhlanje, masithethe ngezi "calories zingenanto" okanye "iiCalories ezingenanto".
Ngamafutshane, zithini ezi 'khalori zingenanto'?
Igama elithi "engenanto" lithetha "akukho nto." "Iikhalori ezingenanto" ziyafana. Nangona oku kutya kunika umzimba wakho iikhalori (oko kukuthi amandla), akuniki nto ibalulekileyo kwimpilo. Ngokukodwa, azinazo izondlo, ezifana neevithamini, iiminerali, ifayibha, okanye ii-phytochemicals.
Ngamafutshane, ezi zifana nebhokisi engenanto enemibala emihle kodwa ingenazo izinto ngaphakathi. Zinika umzimba amandla kuphela, kodwa azinazo izinto ezithintela ukondla.
Kukho izinto ezimbini eziphambili ezibangela ukuba sitye ezi calories zingenanto:
1. Nantoni na eneswekile eninzi okanye ezinye izinto eziswiti.
2. Nantoni na enamafutha amaninzi kunye neoyile.
Makhe sijonge aba babini bodwa abanetyala.
Ingxaki #1: Iswekile eninzi kunye nezinto eziswiti
Sonke siyazi ukuba isixa seswekile ekutyeni esikutyayo nesikuselayo siphezulu kakhulu kunangaphambili. Ngokukodwa, ezi khalori zeswekile ezingafunekiyo zongezwa emizimbeni yethu kwiziselo esiziselayo, endaweni yokutya esikutyayo. Khawucinge ngeswekile oyongeza emzimbeni wakho ngesiselo esinye esimnandi ngosuku.
Uphando lufumanise nokuba ngokungazi sitya inani elikhulu leekhalori ezongezelelweyo ngosuku ezivela kwiswekile. Ezi khalori ezongezelelweyo zongeza zibe ninzi ngaphezu kwenyanga. Esi sisizathu esiphambili sokutyeba.
Makhe sibone ukuba zeziphi ezi bhombu zeswekile.
| Uhlobo lokutya/lwesiselo | Masifunde ngeeswekile ezifihlakeleyo. |
|---|---|
| I-Soda kunye nezinye iziselo eziswiti | Ezi zezona zinto zibangela oku. Iziselo zeziqhamo ezithengwa evenkileni, ilamuni, kunye neziselo zemidlalo zigcwele iswekile. Ibhotile eqhelekileyo yesoda ingaba neetisipuni ezimalunga ne-8-10 zeswekile. |
| Iziselo zekofu kunye neti ezintle | Ikofu ebandayo, ii-milkshake, kunye neefalooda esiziselayo ezivenkileni zigcwele iswekile. Nangona zimnandi kakhulu, zineekhalori eziphezulu kakhulu. |
| Iikeyiki, iipastries kunye neebhisikithi | Uninzi "lwee-short eats" zethu ziwela kolu luhlu. I-muffin ethengwe evenkileni, i-pastry, okanye i-cream bun ineswekile engaphezulu kunokuba unokucinga. Ezi zikwaneekhalori ezingenanto. |
| Iinkozo zesidlo sakusasa ezineswekile | Ukuba ujonga ilebhile yeepakethi ze-oatmeal ezinencasa kunye nee-cornflakes ezihlala zinikwa abantwana, uya kuqonda ubungakanani beswekile. Ngokuqhelekileyo, isithako sesibini sisenokuba "yiswekile". |
| Iisosi kunye nesiraphu (IiCondiments) | Izinongo ezifana ne-ketchup, i-chili sauce, kunye ne-pancake syrup nazo ziqulethe iswekile eninzi efihliweyo. Inani elincinci lilungile, kodwa ukongeza okuninzi kuyo kunokongeza iikhalori ezininzi. |
Ityala #2: Amafutha amaninzi kunye neoyile
Okwesibini okubangela oku kukutya ngamafutha amaninzi kunye neoyile. Nangona ezinye iioyile (ezifana nezo ziqulethe ii-fatty acids ezilungileyo ezifana ne-omega-3) zilungile emzimbeni, uninzi lwexesha ukutya esikutyayo kunamafutha angenampilo. Ingakumbi amafutha amabi abizwa ngokuba ngamafutha agcweleyo kunye namafutha e-trans .
Okubaluleke kakhulu, igram yamafutha ineekhalori ezingaphezulu kwephindwe kabini kunegram yecarbohydrate (istatshi) okanye iproteni.
- Igram e-1 yamafutha = malunga neekhalori ezili-9
- Igram e-1 yeproteni okanye i-carbohydrate = malunga neekhalori ezi-4
Uyaqonda? Oko kuthetha ukuba kwakuba nje kongezwe ioyile encinci, inani leekhalori ekutyeni liyanyuka. Umzekelo obalaseleyo woku kukutya okukhawulezayo. Makhe sijonge ezinye zokutya ezingenanto ezineekhalori ezininzi.
| Uhlobo lokutya | Lumka amafutha amaninzi. |
|---|---|
| Ukutya okukhawulezayo | Oku kuquka iiFrench fries, iinkukhu strips, izinto eziqhotsiweyo, i-kottu, irayisi eqhotsiweyo, njl. Ubungakanani beoyile esetyenzisiweyo ukwenza ezi zinto buphezulu. Kwakhona, iisosi ezongeziweyo zinamafutha amaninzi. |
| Imayonnaise | Imayonnaise yenziwe ngeoyile kunye namaqanda. Ngenxa yoko, ineekhalori eziphezulu kakhulu kunye namafutha. Iipuni ezimbini zemayonnaise kwisandwich okanye kwisaladi ziya kongeza iikhalori ezininzi ekutyeni kwakho. |
| Iitships kunye nepopcorn kwi-microwave | Iitapile kunye nombona kukutya okunesondlo, kodwa xa zigqunywe ngeoyile kwaye zityiwa ityuwa, ziba ziikhalori ezininzi ezingenanto. Ingakumbi ipakethi yeetships ezivela evenkileni inamafutha amaninzi kunye neekhalori. |
| Iicrackers | Iicrackers ezininzi zenziwa ngomgubo omhlophe kunye namafutha afakwe ihydrogen kancinci, nto leyo enika umzimba ixabiso elincinci lesondlo. |
| Izidlo ezikhenkcezisiweyo | Ukutya okukhawulezileyo okufana nepizza, iirolls, iisoseji, kunye neeparathas ezifumaneka kwifriji yesuphamakethi zihlala zinamafutha amaninzi kunye neekhalori ezingenanto. |
Ngoko ke senza ntoni?
Ngoku usenokuba ucinga, "Owu, ngoko ke andinakutya nanye kwezi zinto ndizithandayo?" Hayi, akunjalo. Into ebalulekileyo apha "bubungakanani kunye nokuphindaphinda" (ubuncinane).
Akunyanzelekanga ukuba uzisuse ngokupheleleyo ezi zinto zingenazo iikhalori ebomini bakho. Kodwa, musa ukuzenza isidlo sakho esiphambili. Kulungile ukutya kancinci ngamanye amaxesha . Kodwa ukuba uzitya njengesiqhelo semihla ngemihla, ziya kongeza iikhalori ezingafunekiyo emzimbeni wakho, zikhokelele ekutyebeni, kwaye zivule indlela yezifo ezifana nesifo seswekile kunye ne-cholesterol ephezulu.
Eyona nto ingcono onokuyenza kukukhetha ukutya okutyebileyo kwizakhamzimba, endaweni yeekhalori ezingenanto. Umzekelo,
- Endaweni yesiselo esimnandi, sela amanzi, amanzi, okanye ijusi yeziqhamo engenaswekile.
- Endaweni yepakethi yeetships, yitya into efana neepinati, ii-peas, okanye isaladi yemifuno.
- Yitya iziqhamo ezitsha endaweni ye-pastry.
Utshintsho oluncinci olufana nolu lunokwenza umahluko omkhulu kwimpilo yakho. Ukuba ufuna ukufunda okungakumbi malunga nokulawula ubunzima bakho okanye ukutya ukutya okunempilo, kubalulekile ukubonisana nogqirha wakho okanye ingcali yesondlo .
Umyalezo Wokuya Ekhaya
- 'Iikhalori ezingenanto' zibhekisa ekutyeni okunika amandla (iikhalori) kuphela emzimbeni kwaye okungekho zinongo ezifana neevithamini kunye neeminerali.
- Eyona mithombo iphambili yeekhalori ezingenanto kukutya neziselo ezineswekile eninzi kunye namafutha/oyile eninzi.
- Isoda, iziselo ezimnandi, iikeyiki, iibhisikithi, ukutya okukhawulezayo, kunye nokutya okuqhotsiweyo zezona mizekelo ibalaseleyo yoku.
- Endaweni yokuziyeka ngokupheleleyo ezi zinto zokutya, kubaluleke ngakumbi ukunciphisa ubungakanani kunye nokuphindaphindwa kwazo (ukuzilinganisela).
- Zama ukukhetha ukutya okunesondlo (iziqhamo, imifuno, amanzi acocekileyo) endaweni yeekhalori ezingenanto.
💬 Comments (0)
No comments yet. Be the first to share your thoughts here.
Add Your Comment