Xa sonke sisiya evenkileni okanye kwivenkile enkulu, sithenga izinto ezahlukeneyo ezifana neepakethi zeebhisikithi, iipakethi zobisi, iikomityi zeyogathi, njl. Umele ukuba ubonile ukuba phantse yonke ipakethi inolwazi oluthile olubhalwe kwibhokisi encinci ngasemva. Ihlala isithi 'iinyani
zesondlo '. Kodwa xa sibona amagama namanani kuyo, ngamanye amaxesha asikwazi ukuqonda ukuba zeziphi ezi zinto. Yiyo loo nto, namhlanje siza kuthetha ngentsingiselo elula yala magama abaluleke kakhulu kwiileyibhile zokutya. Ukuba uyazi kakuhle oku, kuya kukunceda kakhulu ekukhetheni eyona nto ifanelekileyo kwimpilo yakho.
Okokuqala, makhe sibone ukuba zingakanani iikhalori kunye nobungakanani bokuphakelwa.
Le yinto yokuqala abantu abaninzi abayijongayo. Kodwa kulapho abantu abaninzi bakhohliswa khona.
- Iikhalori : Ngamafutshane, ikhalori yiyunithi yamandla. Iikhalori sisixa samandla esiwafumanayo imizimba yethu ekutyeni esikutyayo. Imizimba yethu inesixa esithile seekhalori ezifunekayo yonke imihla. Ukuba sitya ngaphezu koko, loo mandla ongezelelweyo agcinwa njengamafutha , nto leyo ekhokelela ekutyebeni.
- Ubungakanani bokuPhaka : Le yeyona nxalenye ibalulekileyo nengaqondwa kakuhle. Yonke into ekwileyibhile yokutya, efana neekhalori kunye nomxholo wamafutha, idweliswe ngokuphakwa ngakunye . Khawuthelekelele ukuba uthenge ipakethi encinci yeebhisikithi. Ileyibhile ingathi "Ubungakanani bokuPhaka: iibhisikithi ezi-4" kunye "neekhalori: 150". Oku kuthetha ukuba ukuba utya iibhisikithi ezi-4, uza kufumana iikhalori ezili-150. Kodwa ukuba kukho iibhisikithi ezili-12 kuloo pakethi, ukuba utya yonke ipakethi, uza kufumana i-150 x 3 = iikhalori ezingama-450! Ke ngoko, kubalulekile ukujonga ukuba zingaphi iiphakethi eziphakethi yonke.
Izinto eziphambili zesondlo: iicarbohydrate, amafutha kunye neswekile
Ngoku makhe sijonge ezinye iindawo eziphambili zeleyibhile.
Iicarbohydrate
Iicarbohydrates zezona zinto ziphambili ezinika amandla emizimbeni yethu. Zifumaneka ekutyeni okufana nesonka, irayisi, ipasta, iitapile, imifuno, kunye neziqhamo. Icandelo elithi 'Iicarbohydrates ezipheleleyo' kwileyibhile libonisa isixa siphela seecarbohydrates kwisabelo esinye.
Okubalulekileyo kukuba, eli xabiso le-"Total Carbohydrate" liquka zombini ifayibha kunye neeswekile .
- Ifayibha yokutya: Le yinxalenye yokutya kwezityalo engenakugaywa yimizimba yethu. Kodwa ineenzuzo ezininzi. Ikwenza uzive ugcwele,Ithintela ukuqhinwa kwaye inceda ekunciphiseni amanqanaba e-cholesterol egazini. Kulungile kwimpilo ukufumana ubuncinci iigram ezingama-25-38 zefayibha ngosuku. Ukuba ukutya kuqulethe iigram ezingaphezu kwe-5 zefayibha, kunokuthathwa njengokutya okunefayibha eninzi .
- Iiswekile: Eli candelo leleyibhile libonisa ubungakanani beswekile ekutyeni. Oku kungabandakanya iiswekile ezivela ngokwemvelo (ezifana nefructose kwiziqhamo kunye ne-lactose kubisi) kunye neeswekile ezongeziweyo . Ziiswekile ezongeziweyo ekufuneka sizixhalabise kakhulu. Isiraphu yengqolowa ene-fructose ephezulu (i-HFCS) sesinye isithambisi sokwenziwa esisetyenziswa kwezi zinto zokutya.
Amafutha
Nangona abantu abaninzi besoyika igama elithi amafutha, amafutha ayimfuneko emizimbeni yethu. Sidinga amafutha ukuze sivelise iihomoni size sakhe iiseli. Kodwa okubalulekileyo kukuba
luhlobo luni lwamafutha esiwatyayo. Masicacise oku ngakumbi ngetheyibhile engezantsi.
| Uhlobo lwamafutha | Inkcazo kunye nemizekelo | Impembelelo kwimpilo |
|---|
| Amafutha alungileyo (Amafutha angagcwaliyo) | Amafutha angenamafutha: Afumaneka kwiiavokhado, kwioyile yomnquma, kumandongomane, nakwiialmond. Amafutha angenamafutha: Afumaneka kwisalmon, kwiiwalnuts, nakwioyile yesoya. La mafutha abonelela ngee-fatty acids ezibalulekileyo ezifana ne-omega-3 kunye ne-omega-6. | Iluncedo. Yehlisa amanqanaba e-cholesterol embi (LDL) kwaye inciphisa umngcipheko wesifo sentliziyo. |
| Amafutha amabi (Amafutha Agcweleyo) | Ifumaneka kwimveliso yezilwanyana (inyama, ubisi, ibhotolo, itshizi) kunye neoyile yekhokhonathi kunye neoyile yesundu. Iqinile kubushushu begumbi. | Ayinampilo. Ukuba ityiwa kakhulu, inokunyusa amanqanaba e-cholesterol embi kwaye inyuse umngcipheko wesifo sentliziyo. Lumka ungatyi ngaphezu kwe-5%-10% yeekhalori zakho zemihla ngemihla kwezi. |
| Amafutha amabi kakhulu (i-Trans Fat) | Uhlobo lwamafutha avelisiweyo ngokwenziwa. La mafutha enziwa xa iioyile zemifuno ezingamanzi zifakwa ihydrogenated ukwenza imargarine eqinileyo kunye ne-shortening. | Iyingozi kakhulu. Inyusa i-cholesterol embi (LDL), yehlisa i-cholesterol elungileyo (HDL), kwaye inyusa kakhulu umngcipheko wesifo sentliziyo. Kuphephe ukutya okuqulethe ezi zinto nanini na xa kunokwenzeka. Nokuba ilebhile ithi 0g, jonga uluhlu lwezithako ukuze ubone 'ioyile engaxutywanga'. |
Izinto ekufuneka uziqwalasele ngokuqinisekileyo: I-Cholesterol kunye ne-sodium
I-Cholesterol
Uninzi lwe-cholesterol esiyidingayo iveliswa emizimbeni yethu. Nangona kunjalo, sifumana i-cholesterol ekutyeni kwezilwanyana esikutyayo (inyama, amaqanda, iimveliso zobisi). Oku kubalulekile ukuba abantu abanamanqanaba aphezulu e-cholesterol egazini baqaphele.
Isodiyam
I-sodium yityuwa nje. Nangona ibalulekile ekusebenzeni kwemithambo-luvo nemisipha, uninzi lwethu lutya ityuwa eninzi kakhulu kunaleyo siyidingayo. Ukutya okucutshungulweyo, ukutya okusemathinini, kunye nee-noodles ezikhawulezayo ziphezulu kakhulu kwi-sodium.
Umntu omdala osempilweni akafanele atye i-sodium engaphezulu kwe-2,300 milligrams (malunga nethisipuni yetyuwa) ngosuku. Abantu abanesifo soxinzelelo lwegazi oluphezulu , isifo seswekile , okanye isifo sezintso kufuneka banciphise ukutya kwabo ukuya kwi- 1,500 milligrams ngosuku. Buza ugqirha wakho ukuba akunike ulwazi oluthe kratya.
Amanye amagama abalulekileyo kwileyibhile
- Ixabiso Lemihla Ngemihla: Oku kusixelela ukuba umntu otya iikhalori ezingama-2000 ngosuku angafumana ingakanani isondlo kwisabelo esinye saloo nto yokutya. Oku kusinika umbono wokuba ukutya kunesondlo kangakanani.
- 5% okanye ngaphantsi: Isondlo sifumaneka ngobuninzi obuphantsi . (Umzekelo, kwizinto ezifana namafutha agcweleyo kunye nesodiyam, okukhona i-%DV iphantsi, kokukhona kungcono).
- 20% nangaphezulu: Isondlo sikwizinga eliphezulu (sininzi). (Umzekelo, xa ixabiso le-%DV liphezulu kwizinto ezifana neFiber, iVithamin D, iCalcium, kokukhona kungcono).
- Ityebisiwe (izaliswe izondlo):Oku kubhekisa kwinkqubo yokususa izondlo ekutyeni uze uzifake kwakhona. Umzekelo, xa ingqolowa yenziwe umgubo wesonka, iivithamini ze-B ziyasuswa. Umgubo wesonka 'otyetyisiweyo' uneevithamini ezo zifakwe kwakhona.
- Iqinisiwe: Oku kuthetha ukongeza izondlo ekutyeni okwakungekho ekutyeni ekuqaleni. Umzekelo, ukongeza i-vitamin D ebisini. I-Vitamin D inceda umzimba ukuba ufunxe i-calcium ebisini.
- I-Monosodium Glutamate (MSG): Le sisithako sokunambitha. Sikwayibiza ngokuba yi-'Ajinomoto'. Nangona abanye abantu benokuba neempendulo ezincinci ze-allergy xa besitya le nto, i-FDA iyiqaphele njenge "ikhuselekileyo ngokubanzi" ngobuninzi obusetyenziswa rhoqo.
Umyalezo Wokuya Ekhaya
- Jonga ubungakanani bokuPhakelwa: Ngaphambi kokuba ujonge inombolo ekwileyibhile, qiniseka ukuba yeyesabelo esinye okanye yonke iphakheji.
- Lumka iswekile netyuwa: Khetha ukutya okuneswekile eyongeziweyo kunye nesodium encinci. Ukuba iiswekile zidweliswe kuqala kuluhlu lwezithako, nciphisa ukutya oko.
- Khetha amafutha alungileyo, nciphisa amafutha amabi: Khetha ukutya okuqulethe amafutha alungileyo njenge-monounsaturated kunye ne-polyunsaturated. Kuphephe ukutya okuqulethe amafutha agcweleyo kwaye ingakumbi amafutha e-trans kangangoko kunokwenzeka.
- Yitya ifayibha engakumbi: Faka ukutya okutyebileyo kwifayibha njengokutya okuziinkozo, iziqhamo, kunye nemifuno ekutyeni kwakho.
- Fumana uncedo kwi-% yeXabiso lemihla ngemihla: Ukuba ingaphantsi kwe-5%, iphantsi kweso sondlo. Ukuba ingaphezulu kwe-20%, iphezulu kweso sondlo. Oku kwenza kube lula ukukhetha phakathi kokulungileyo nokubi.
- Ukuba unamathandabuzo: Ukuba ufuna ulawulo lokutya ngenxa yendlela otya ngayo okanye imeko ethile yempilo, thetha nogqirha wakho ngayo uze ufumane ingcebiso efanelekileyo.
Iinyaniso ngesondlo, ilebheli yokutya, iikhalori, amafutha, iicarbohydrate, isodiyam, iswekile, iinyaniso ngesondlo, ilebheli yokutya, iikhalori, amafutha, iswekile, isodiyam, ukutya okunempilo
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