Sonke sithanda ukudla ukudla okulula okuncane, siphuze. Ikhekhe esilidla ngetiye ntambama, iphakethe lama-chips esilidlayo ngenkathi sibuka i-movie, ibhodlela lesoda esiliphuzayo lapho sihlangana nabangani... lokhu sekuyingxenye yempilo yethu. Kodwa wake wacabanga yini ngokudla okunempilo okunikezwa yilokhu kudla neziphuzo emizimbeni yethu? Isikhathi esiningi, lokhu kudla neziphuzo akunawo umsoco, kuqukethe ama-calories kuphela. Namuhla, ake sixoxe ngala "ma-calories angenalutho" noma "ama-calories angenalutho".
Kalula nje, ayini lawa 'ma-calories angenalutho'?
Igama elithi "okungenalutho" lisho "ukungabi nalutho." "Amakhalori angenalutho" yinto efanayo. Nakuba lokhu kudla kunikeza umzimba wakho amakhalori (okungukuthi amandla), akunikezi lutho olunye olubalulekile empilweni. Ngokukhethekile, akunazo izakhamzimba, njengevithamini, amaminerali, i-fiber, noma ama-phytochemicals.
Kalula nje, lezi zifana nebhokisi elingenalutho elinemibala emihle kodwa lingenalo lutho ngaphakathi. Zinikeza umzimba amandla kuphela, kodwa azinawo amandla okudla okunempilo.
Kunezizathu ezimbili eziyinhloko ezifaka la makhalori angenalutho ekudleni kwethu:
1. Noma yini enoshukela omningi noma ezinye izinto ezinambitheka kamnandi.
2. Noma yini equkethe amafutha amaningi kanye namafutha amaningi.
Ake sibheke laba bantu ababili ababangela ubugebengu ngokwehlukana.
Icala #1: Ushukela omningi kanye noshukela
Sonke siyazi ukuthi inani likashukela ekudleni esikudlayo nesikuphuzayo liphakeme kakhulu kunangaphambili. Ikakhulukazi, lawa makhalori kashukela angadingekile anezelwa emizimbeni yethu ngenxa yeziphuzo esiziphuzayo, kunokudla esikudlayo. Cabanga ukuthi ungeza ushukela ongakanani emzimbeni wakho ngesiphuzo esisodwa esimnandi ngosuku.
Ucwaningo luye lwathola nokuthi ngokungazi sisebenzisa inani elikhulu lamakhalori engeziwe ngosuku kusuka kushukela. Lawa makhalori engeziwe ayanda abe yinani elikhulu ngaphezu kwenyanga. Lesi ngokuvamile yisona sizathu esiyinhloko sokukhuluphala.
Ake sibone ukuthi ziyini lezi zibhomu zikashukela.
| Uhlobo lokudla/lokuphuza | Ake sifunde ngoshukela ofihliwe. |
|---|---|
| I-Soda nezinye iziphuzo ezinoshukela | Lezi yizona zimbangela eziyinhloko. Iziphuzo zezithelo ezithengwa esitolo, i-lemonade, neziphuzo zezemidlalo zigcwele ushukela. Ibhodlela elivamile le-soda lingaqukatha cishe izipuni ezingu-8-10 zikashukela. |
| Iziphuzo zekhofi netiye ezinhle kakhulu | Ikhofi elibandayo, ama-milkshake, nama-falooda esiwaphuza ezitolo agcwele ushukela. Nakuba emnandi kakhulu, aphakeme kakhulu ngamakhalori. |
| Amakhekhe, amakhekhe namabhisikidi | Iningi "lokudla okufushane" kwethu liwela kulesi sigaba. I-muffin ethengwa esitolo, i-pastry, noma i-cream bun inoshukela omningi kunalokho ongase ukucabange. Lokhu nakho kungama-calories angenalutho. |
| Okusanhlamvu kwasekuseni okunoshukela | Uma ubheka ilebula lamaphakethe e-oatmeal anongiwe kanye nama-cornflakes avame ukunikezwa izingane, uzoqonda inani likashukela. Ngokuvamile, isithako sesibili singaba "ushukela". |
| Amasosi namasiraphu (Ama-Condiments) | Izinongo ezifana ne-ketchup, i-chili sauce, kanye ne-pancake syrup nazo ziqukethe ushukela omningi ofihliwe. Inani elincane lilungile, kodwa ukwengeza okuningi kwalo kunganezela amakhalori amaningi. |
Icala #2: Amafutha amaningi kakhulu namafutha
Inkinga yesibili amafutha amaningi namafutha. Nakuba amanye amafutha (njengalawo aqukethe ama-fatty acid amahle njenge-omega-3) ewusizo emzimbeni, isikhathi esiningi ukudla esikudlayo kuqukethe amafutha angenampilo. Ikakhulukazi amafutha amabi abizwa ngokuthi amafutha agcwele kanye namafutha e-trans .
Okubaluleke kakhulu, igremu lamafutha liqukethe amakhalori angaphezu kokuphindwe kabili kunegremu lama-carbohydrate (isitashi) noma amaprotheni.
- Igremu eli-1 lamafutha = cishe amakhalori ayi-9
- Igremu eli-1 leprotheyini noma ama-carbohydrate = cishe amakhalori ama-4
Uyaqonda? Lokho kusho ukuthi ngokushesha nje lapho kufakwe uwoyela omncane, inani lamakhalori ekudleni liyakhuphuka. Isibonelo esihle salokhu ukudla okusheshayo. Ake sibheke okunye ukudla okunamakhalori angenalutho okunamafutha amaningi.
| Uhlobo lokudla | Qaphela amafutha amaningi. |
|---|---|
| Ukudla Okusheshayo | Lokhu kufaka phakathi ama-French fries, izingcezu zenkukhu, izinto ezithosiwe ngokujulile, i-kottu, ilayisi elithosiwe, njll. Inani lamafutha asetshenziswa ukwenza lezi zinto liphezulu. Futhi, amasoso engeziwe anamafutha amaningi. |
| Imayonnaise | Imayonnaise empeleni yenziwe ngamafutha namaqanda. Ngakho-ke, iphezulu kakhulu ngamakhalori namafutha. Izipuni ezimbili zemayonnaise esitsheni noma esaladini zizokwengeza amakhalori amaningi ekudleni kwakho. |
| Ama-chips kanye nama-popcorn e-microwave | Amazambane nommbila ukudla okunomsoco, kodwa uma kugcotshwe ngamafutha futhi kufakwe usawoti, kuba amakhalori amaningi angenalutho. Ikakhulukazi iphakethe lama-chips esitolo linamafutha amaningi namakhalori. |
| Ama-cracker | Ama-cracker amaningi enziwa ngofulawa omhlophe namafutha afakwe i-hydrogen kancane, okunikeza inani elincane kakhulu lokudla okunempilo emzimbeni. |
| Ukudla Okuqandisiwe Okusheshayo | Ukudla okusheshayo njenge-pizza, ama-roll, amasoseji, nama-paratha atholakala efrijini lesitolo esikhulu ngokuvamile kunamafutha amaningi nama-calorie angenalutho. |
Ngakho-ke senzani?
Manje ungase ucabange, "O, angikwazi ukudla noma yiziphi zalezi zinto engizithandayo?" Cha, akunjalo. Into ebalulekile lapha "ubuningi kanye nokuvama" (ukulinganisela).
Akudingeki ukuthi ususe ngokuphelele lokhu kudla okunama-calorie angenalutho empilweni yakho. Kodwa, ungenzi kube ukudla kwakho okuyinhloko. Kulungile ukudla okuncane ngezikhathi ezithile . Kodwa uma ukukudla njengomkhuba wansuku zonke, kuzokwengeza ama-calories angadingekile emzimbeni wakho, kuholele ekukhuleni kwesisindo, futhi kuvule indlela yezifo ezifana nesifo sikashukela kanye ne-cholesterol ephezulu.
Into engcono kakhulu ongayenza ukukhetha ukudla okucebile ngezakhamzimba, kunokukhetha ama-calorie angenalutho. Isibonelo,
- Esikhundleni sesiphuzo esimnandi, phuza amanzi, amanzi, noma ijusi yezithelo engashukela.
- Esikhundleni sephakethe lama-chips, yidla okuthile okufana namakinati, uphizi, noma isaladi yemifino.
- Yidla izithelo ezintsha esikhundleni se-pastry.
Izinguquko ezincane ezinjengalezi zingenza umehluko omkhulu empilweni yakho. Uma ufuna ukufunda kabanzi ngokuphatha isisindo sakho noma ukudla ukudla okunempilo, kubalulekile ukubonisana nodokotela wakho noma isazi sokudla okunempilo .
Umlayezo Wokuya Nawe Ekhaya
- 'Amakhalori angenalutho' abhekisela ekudleni okunikeza amandla (amakhalori) kuphela emzimbeni futhi okunganikezi izakhamzimba ezifana namavithamini namaminerali.
- Imithombo eyinhloko yama-calories angenalutho ukudla neziphuzo ezinoshukela omningi kanye namafutha amaningi.
- I-soda, iziphuzo ezimnandi, amakhekhe, amabhisikidi, ukudla okusheshayo, kanye nokudla okuthosiwe kakhulu kuyizibonelo ezinhle kakhulu zalokhu.
- Kunokuba ungazisebenzisi ngokuphelele lezi zinhlobo zokudla, kubaluleke kakhulu ukunciphisa inani kanye nemvamisa yokusetshenziswa kwazo (ukulinganisela).
- Zama njalo ukukhetha ukudla okunomsoco (izithelo, imifino, amanzi ahlanzekile) esikhundleni sama-calories angenalutho.
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