Uma sonke siya esitolo noma esitolo esikhulu, sithenga izinto ezahlukahlukene njengamaphakethe amabhisikidi, amaphakethe obisi, izinkomishi zeyogathi, njll. Kumelwe ukuthi ubonile ukuthi cishe yonke iphakethe inolwazi oluthile olubhalwe ebhokisini elincane ngemuva. Ngokuvamile lithi 'amaqiniso
okudla okunempilo '. Kodwa uma sibona amagama nezinombolo kulo, ngezinye izikhathi asikwazi ukuthola ukuthi ziyini lezi. Yingakho, namuhla sizokhuluma ngencazelo elula yala magama abaluleke kakhulu kumalebula okudla. Uma ukwazi kahle lokhu, kuzokusiza kakhulu ekukhetheni into engcono kakhulu efanela impilo yakho.
Okokuqala, ake sibone ukuthi amakhalori nosayizi wokuphakelwa kuyini.
Lena yinto yokuqala abantu abaningi abayibukayo. Kodwa futhi yilapho abantu abaningi bekhohliswa khona.
- Amakhalori : Kalula nje, ikhalori iyiyunithi yamandla. Amakhalori yinani lamandla imizimba yethu ewathola ekudleni esikudlayo. Imizimba yethu inenani elithile lamakhalori ewadingayo nsuku zonke. Uma sidla okungaphezu kwalokho, lawo mandla engeziwe agcinwa njengamafutha , okuholela ekuzuzeni isisindo.
- Usayizi Wokukhonza : Lena yingxenye ebaluleke kakhulu nengaqondwa kahle. Konke okukulebula lokudla, njengamakhalori nokuqukethwe kwamafutha, kubhalwe ngokukhonza ngakunye . Cabanga ukuthi uthenge iphakethe elincane lamabhisikidi. Ilebula lingase lithi "Usayizi Wokukhonza: amabhisikidi angu-4" kanye nokuthi "Amakhalori: 150". Lokhu kusho ukuthi uma udla amabhisikidi angu-4, uzothola amakhalori angu-150. Kodwa uma kukhona amabhisikidi angu-12 kulelo phakethe, uma udla lonke iphakethe, uzothola amakhalori angu-150 x 3 = 450! Ngakho-ke, kubalulekile ukuhlola ukuthi iphakethe lonke linama-servings amangaki.
Izakhi eziyinhloko zezakhamzimba: ama-carbohydrate, amafutha kanye noshukela
Manje ake sibheke ezinye izingxenye eziyinhloko zelebula.
Ama-carbohydrate
Ama-carbohydrate angumthombo oyinhloko wamandla emizimbeni yethu. Atholakala ekudleni okufana nesinkwa, ilayisi, i-pasta, amazambane, imifino kanye nezithelo. Isigaba esithi 'Ama-carbohydrate Aphelele' kulebula sibonisa inani eliphelele lama-carbohydrate ekukhonzeni okukodwa.
Okubalulekile, leli nani elithi "Total Carbohydrate" lifaka kokubili i-fiber noshukela .
- I-Dietary Fiber: Lena yingxenye yokudla kwezitshalo imizimba yethu engakwazi ukuyigaya. Kodwa inezinzuzo eziningi. Ikwenza uzizwe usuthi,Kuvimbela ukuqunjelwa futhi kusiza ukwehlisa amazinga e-cholesterol egazini. Kuhle empilweni ukuthola okungenani amagremu angu-25-38 e-fiber ngosuku. Uma ukudla kuqukethe amagremu angaphezu kwama-5 e-fiber, kungabhekwa njengokudla okune-fiber ephezulu .
- Ushukela: Lesi sigaba selebula sibonisa inani likashukela ekudleni. Lokhu kungafaka kokubili ushukela ovela ngokwemvelo (njenge-fructose ezithelweni kanye ne-lactose ebisini) kanye noshukela owengeziwe . Yishukela owengeziwe okufanele sikhathazeke kakhulu ngawo. Isiraphu yommbila ene-high-fructose (HFCS) ingenye i-sweetener yokwenziwa esetshenziswa kulokhu kudla.
Amafutha
Nakuba abantu abaningi besaba igama elithi amafutha, amafutha empeleni abalulekile emizimbeni yethu. Sidinga amafutha ukuze sikhiqize ama-hormone futhi sakhe amaseli. Kodwa okubalulekile ukuthi
hlobo luni lwamafutha esiludlayo. Ake sichaze lokhu kabanzi ngethebula elingezansi.
| Uhlobo lwamafutha | Incazelo nezibonelo | Umthelela empilweni |
|---|
| Amafutha amahle (Amafutha angagcwalisiwe) | Amafutha Angagcwele: Atholakala kuma-avokhado, uwoyela womnqumo, amantongomane, nama-alimondi. Amafutha Angagcwele: Atholakala kuma-salmon, ama-walnuts, namafutha kasoya. Lawa ahlinzeka ngama-fatty acid abalulekile njenge-omega-3 kanye ne-omega-6. | Kuwusizo. Kunciphisa amazinga e-cholesterol embi (LDL) futhi kunciphisa ingozi yesifo senhliziyo. |
| Amafutha amabi (Amafutha Agcwele) | Kutholakala emikhiqizweni yezilwane (inyama, ubisi, ibhotela, ushizi) namafutha kakhukhunathi namafutha esundu. Kuqinile ekushiseni kwegumbi. | Akunampilo. Uma kudliwa ngokweqile, kungandisa amazinga e-cholesterol embi futhi kwandise ingozi yesifo senhliziyo. Qaphela ukuthi ungadli ngaphezu kuka-5%-10% wamakhalori akho aphelele ansuku zonke kulawa. |
| Amafutha amabi kakhulu (i-Trans Fat) | Uhlobo lwamafutha akhiqizwe ngokwenziwa. Lawa akheka lapho amafutha emifino ewuketshezi efakwa i-hydrogen ukuze kwenziwe i-margarine eqinile kanye ne-shortening. | Kuyingozi kakhulu. Kukhulisa i-cholesterol embi (LDL), kwehlisa i-cholesterol enhle (HDL), futhi kwandisa kakhulu ingozi yesifo senhliziyo. Gwema ukudla okuqukethe lokhu noma nini lapho kungenzeka. Ngisho noma ilebula ithi 0g, hlola uhlu lwezithako ukuze uthole 'i-oyili engaxutshwe ne-hydrogen'. |
Izinto okufanele uzinake ngokuqinisekile: I-Cholesterol ne-sodium
I-Cholesterol
Iningi le-cholesterol esiyidingayo likhiqizwa emizimbeni yethu. Kodwa-ke, sithola ne-cholesterol ekudleni kwezilwane esikudlayo (inyama, izikhupha zamaqanda, imikhiqizo yobisi). Lokhu kubalulekile kubantu abanamazinga aphezulu e-cholesterol egazini okufanele bakuqaphele.
I-Sodium
I-Sodium imane nje ingusawoti. Nakuba ibalulekile ekusebenzeni kwezinzwa nemisipha, iningi lethu lidla usawoti omningi kakhulu kunalokho esikudingayo. Ukudla okucutshunguliwe, ukudla okusemathinini, kanye nama-noodle asheshayo kuphezulu kakhulu ku-sodium.
Umuntu omdala ophilile kahle akufanele adle ama-milligram angu-2,300 e-sodium (cishe ithisipuni elilodwa likasawoti) ngosuku. Abantu abanomfutho wegazi ophakeme , isifo sikashukela , noma isifo sezinso kufanele banciphise ukudla kwabo kube ama-milligram angu -1,500 ngosuku. Buza udokotela wakho ukuthola ulwazi olwengeziwe.
Amanye amagama abalulekile kulebula
- Inani Lansuku Zonke: Lokhu kusitshela ukuthi umuntu odla amakhalori angu-2000 ngosuku angayithola kangakanani ngokudla okukodwa kwalokho kudla. Lokhu kusinika umbono wokuthi ukudla kunempilo kangakanani.
- 5% noma ngaphansi: Izakhamzimba zikhona ngobuningi obuphansi . (Isibonelo, ezintweni ezifana namafutha agcwele kanye ne-Sodium, uma i-%DV iphansi, kungcono).
- 20% noma ngaphezulu: Izakhamzimba ziningi kakhulu (ziningi). (Isibonelo, uma inani le-%DV liphezulu ezintweni ezifana ne-Fiber, i-Vitamin D, i-Calcium, kuba ngcono).
- Okucebile (okugcwaliswe kabusha izakhamzimba):Lokhu kubhekisela enkambisweni yokususa izakhamzimba ekudleni bese uziphinda uzifake. Isibonelo, lapho ukolweni wenziwa ufulawa wesinkwa, amavithamini B ayasuswa. Ufulawa wesinkwa 'ocebile' unezela lawo mavithamini.
- Okuqinisiwe: Lokhu kusho ukwengeza izakhamzimba ekudleni okwakungekho ekudleni ekuqaleni. Isibonelo, ukwengeza i-vitamin D ebisini. I-Vitamin D isiza umzimba ukuthi umunce i-calcium ebisini.
- I-Monosodium Glutamate (MSG): Lesi sithako sokunambitha. Siphinde sikubize ngokuthi 'i-Ajinomoto'. Nakuba abanye abantu bangase babe nokusabela okuncane kokungezwani komzimba lapho bedla lokhu, i-FDA ikuqaphele "njengokuphephile ngokujwayelekile" ngobuningi obusetshenziswa njalo.
Umlayezo Wokuya Nawe Ekhaya
- Hlola Usayizi Wokukhonza: Ngaphambi kokubheka inombolo elebula, qiniseka ukuthi ingeyesabelo esisodwa noma iphakheji lonke.
- Qaphela ushukela nosawoti: Khetha ukudla okunoshukela owengeziwe kanye ne-sodium ephansi. Uma ushukela ubhalwe kuqala ohlwini lwezithako, nciphisa lokho kudla.
- Khetha amafutha amahle, yehlisa amafutha amabi: Khetha ukudla okuqukethe amafutha amahle njenge-monounsaturated kanye ne-polyunsaturated. Gwema ukudla okuqukethe amafutha agcwele futhi ikakhulukazi amafutha e-trans ngangokunokwenzeka.
- Yidla i-fiber eningi: Faka ukudla okucebile nge-fiber njengokusanhlamvu okuphelele, izithelo nemifino ekudleni kwakho.
- Thola usizo ku-% Yenani Lansuku Zonke: Uma lingaphansi kuka-5%, liphansi kulowo msoco. Uma lingaphezu kuka-20%, liphezulu kulowo msoco. Lokhu kwenza kube lula ukukhetha phakathi kokuhle nokubi.
- Uma ungabaza: Uma udinga ukulawula ukudla ngenxa yemikhuba yakho yokudla noma isimo sempilo, khuluma nodokotela wakho ngakho bese uthola iseluleko esifanele.
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