Cabanga nje uma uya esitolo, ubona isikhangiso ku-TV, noma uphuma nabangani... zingaki ukudla okumnandi nokunemibala okufika phambi kwamehlo ethu? Ama-chips, amabhisikidi, amakhekhe, iziphuzo ezimnandi... Sithanda ukubiza lokhu ngokuthi 'ukudla okungenamsoco'. Kodwa ingabe wake wacabanga ngalokho lezi zinto ezikwenzayo ngempela emizimbeni yethu? Nakuba sikhohliswa ukunambitheka kwazo, indaba yangempela ihlukile kancane. Ake sithole okwengeziwe ngazo namuhla.
Kuyini lokhu 'kudla okungenamsoco'?
Kalula nje, ukudla okungenamsoco ukudla okunomsoco ophansi kakhulu kodwa okunama-calories amaningi kakhulu . Okusho ukuthi, uma sidla lokhu kudla, asitholi amavithamini, amaminerali, amaprotheni, kanye ne-fiber okudingwa yimizimba yethu. Sivame ukuthola ama-calories angenalutho kuphela. Lawa agcinwa njengamafutha emizimbeni yethu futhi avula indlela yezifo eziningi ezifana nokukhuluphala ngokweqile, isifo sikashukela, kanye ne-cholesterol ephezulu.
Manje, othile angase abuze, "Ingabe i-pizza iwukudla okungenamsoco?" Kuncike kakhulu ekutheni yenziwe kanjani. Inezakhamzimba ezithile ngenxa yezinto ezifana noshizi nososo katamatisi. Uma sifaka imifino eminingi kanye nenkukhu encane kuyo, bese siyenza ngenhlama kakolweni ophelele, cishe ayisekho ngokuphelele esigabeni sokudla okungenamsoco. Kodwa uma ithengwa esitolo, inamafutha amaningi kanye nenyama ecutshunguliwe, ngokuqinisekile iwukudla okungenamsoco.
Enye into 'ukudla kwasekuseni' okusanhlamvu okudliwayo ngesikhathi sasekuseni. Kubukeka kumsulwa, akunjalo? Kodwa okunye kwakho kuqukethe ushukela kuphela, (isiraphu yommbila ene-fructose ephezulu) kanye nofulawa omhlophe ocolisisiwe. Lokho kusho ukuthi nawo awela esigabeni sokudla okungenamsoco.
Yiziphi izinkinga ezinkulu ngokudla ukudla okungenamsoco?
Ake sibheke ezinye zezinkinga ezinkulu ngokudla okungenamsoco. Uma usuziqonda lezi, uzozizwa sengathi udinga ukulawula lokhu kudla kancane.
| Inkinga | Incazelo |
|---|---|
| Ukusutha okuphansi | Zama ukudla iphakethe lama-chips. Awuzizwa usuthi ngemva kokudla, akunjalo? Yingakho sivame ukudla kakhulu singaqapheli . Lena ingozi enkulu. |
| Ukugwema ukudla okunempilo | Uma sidla lokhu kudla okungenamsoco, siphuthelwa ukudla okuhle okulungele imizimba yethu. Cabanga nje, uma uphuza amabhodlela amabili noma amathathu eziphuzo ezinoshukela ngosuku, uphuthelwa ingilazi yobisi, ijusi yezithelo ezintsha, noma i-orange obungayiphuza ngaleso sikhathi, akunjalo? |
| Okuqukethwe kwamakhalori aphezulu | Uma umzimba uthola amakhalori amaningi kunalokho okudingayo, lawa agcinwa njengamafutha, okuholela ekukhuluphaleni kanye nezifo ezihlobene nazo njengesifo sikashukela, isifo senhliziyo, kanye nomfutho wegazi ophakeme. |
Kalula nje, ukudla okungenamsoco kungukudla okukhohlisa imizimba yethu. Nakuba kungase kusikhange ngokunambitheka kwako, kuyingozi kakhulu empilweni yethu.
Ukuxhumana phakathi kokudla okusheshayo nokudla ngokweqile ngokungazi
Izindawo zokudlela 'zokudla okusheshayo' ezitholakala kabanzi namuhla zifana nombuso wokudla okungenamsoco. Ama-French fries, ama-chicken nuggets, ama-milkshake, iziphuzo ezinoshukela... Lezi yizona eziyinhloko. Akukhona nje kuphela ukuthi lokhu kudla kunenani eliphansi lokudla okunomsoco, kodwa ucwaningo luthole ukuthi ezinye zezimpawu zalokhu kudla zisenza sifune ukudla okwengeziwe .
Ocwaningweni olwenziwe e-United States, iqembu lezingane ezincane lanikezwa uhlobo olufanayo lokudla (ama-chicken nuggets, ama-french fries, i-cola) ngezindlela ezahlukene. Okumangalisayo ukuthi kungakhathaliseki ukuthi kwanikezwa ukudla okungakanani noma ukuthi kwakunikezwa kanjani, izingane zazidla ingxenye yama-calories azo aphelele ngosuku ekudleni okukodwa!
Kungani lokhu kwenzeka uma udla ukudla okusheshayo?
Ngokusho kwabacwaningi, kunezizathu eziningana zalokhu:
- I-fiber ephansi: Ngenxa ye-fiber ephansi, awuzizwa usuthi.
- Imnandi kakhulu (Imnandi kakhulu): Ukunambitheka kolimi ngenxa yosawoti omningi, ushukela, kanye nokunambitheka kwenza ufune ukudla okwengeziwe.
- Ubuningi bamakhalori aphezulu: Lokhu kusho ukuthi inani elincane lokudla liqukethe inani elikhulu lamakhalori.
- Ukudla okunamafutha amaningi: Ukudla okunamafutha amaningi kusenza sifune ukudla okwengeziwe.
- Ushukela Owuketshezi Uphakeme: Inani likashukela, ikakhulukazi elivela eziphuzweni ezinoshukela, liphezulu kakhulu.
Ugibe lokudla okungenamsoco ku-TV
Sonke siyazi ukuthi kunezikhangiso eziningi ku-TV, ikakhulukazi eziqondiswe ezinganeni ezincane, mayelana nokudla okungenamsoco okunoshukela omningi, usawoti namafutha. Uyazi ukuthi lezi zikhangiso zithinta kangakanani izingqondo zezingane?
Ocwaningweni olwenziwe e-UK, izingane ezineminyaka engu-9-11 ubudala zaboniswa izikhangiso zokudla okungenamsoco kanye nezikhangiso zamathoyizi ngokwehlukana. Base benikwa okuthile kokudla. Imiphumela yayimangalisa.
Izingane zidle kakhulu ngemva kokubona izikhangiso zokudla okungenamsoco! Ikakhulukazi, izingane ezikhuluphele kakhulu zandise ukudla kwazo ngo-134% ngemva kokubona lezi zikhangiso. Izingane ezinesisindo esijwayelekile nazo zandise ukudla kwazo ngo-84%.
Lokhu kubonisa ukuthi lezi zikhangiso zihlose kangakanani izingane zethu ngobuqili.
Singakugwema kanjani lokhu kudla okungenamsoco futhi senze izinqumo ezinhle?
Ukuphila ezweni eligcwele ukudla okungenamsoco, kungaba nzima ukukugwema ngokuphelele. Kodwa ngokucabanga okuncane, singenza izinqumo ezingcono nezinempilo. Nanka amanye amathiphu angakusiza.
- Khetha izinketho ezingcono: Uma udla ngaphandle, esikhundleni senkukhu ethosiwe noma ama-french fries avamile, khetha isandwich yenkukhu eyosiwe, i-pizza enemifino eminingi, noma i-burrito enobhontshisi. Uma udla ama-noodle, engeza imifino neqanda kuyo.
- Gwema iziphuzo ezinoshukela ngokuphelele: Iziphuzo ezinoshukela kanye neziphuzo zezithelo zokwenziwa zifana nama-cubes kashukela acwebezelayo. Esikhundleni salokho, zama ukuphuza ijusi yezithelo ezintsha (enoshukela omncane), ijusi lewolintshi, ijusi le-grapefruit, noma amanzi alula nje. Lokhu kuzokwenza umehluko omkhulu.
- Zijwayeze ukufunda amalebula: Uma uthenga ukudla okupakishwe esitolo, hlola ilebula. Gwema ukudla okuqukethe ushukela omningi, isiraphu yommbila ene-fructose ephezulu , okusanhlamvu okugayiwe, namafutha afakwe i-hydrogen kancane .
- Yenza ukudla okulula okunempilo ekhaya: Esikhundleni samabhola kashizi namabhisikidi athengwe esitolo, zama ukudla ama-chickpeas aphekiwe ekhaya, ubhontshisi oluhlaza otshalwe kabusha, noma izingcezu ezimbalwa zezithelo.
- Nciphisa Isikhathi Se-TV/Sefoni: Nciphisa isikhathi wena nezingane zakho enisichitha nibukele i-TV namafoni. Yilapho-ke kungenzeka khona ukuthi sidle ukudla okungenamsoco singazi. Kuphinde kunciphise ukuchayeka kwethu ezikhangisweni zokudla okungenamsoco.
Umlayezo Wokuya Nawe Ekhaya
- Ukudla okungenamsoco kuncane kakhulu futhi kunamakhalori amaningi angenalutho. Ungakhohliswa ukunambitheka kwako.
- Njengoba lokhu kudla kungasuthisi kakhulu, kunethuba elikhulu lokudla ngokweqile ngokungazi nokukhuluphala ngokweqile.
- Izikhangiso ku-TV naku-inthanethi zikhuthaza kakhulu izingane, ikakhulukazi izingane, ukuba zidle ukudla okungenamsoco. Njengabazali, qaphelani lokhu.
- Zama njalo ukukhetha ukudla okunempilo nokunomsoco, kokubili lapho udla ngaphandle nasekhaya. Ngisho nezinguquko ezincane zingaba nomthelela omkhulu empilweni yakho.
- Uma unenkinga ngesisindo sakho noma ukudla kwengane yakho, qiniseka ukuthi uthintana nodokotela womndeni wakho ukuze uthole iseluleko.
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