Uma sicabanga ngephakethe lamabhisikidi esilithenga esitolo, isoseji, isinkwa, ijagi likajamu... uma sicabanga ngezinto ezinjengalezi, konke lokhu kuwela esigabeni 'sokudla okucutshunguliwe'. Isikhathi esiningi, sonke sicabanga ukuthi lokhu kudla 'okucutshunguliwe' akukuhle emzimbeni futhi kubangela izifo. Kodwa uyazi, leyo ndaba ayilona iqiniso ngokuphelele. Okunye ukudla okucutshunguliwe kungaba yinzuzo empilweni yethu. Ngakho-ke namuhla, ake sixoxe ngalesi sihloko sokudla okucutshunguliwe ngendlela elula neqondile.
Okokuqala, ake sibone, kuyini lokhu kudla okucutshunguliwe?
Kalula nje, uma ukudla okungokwemvelo kushintshiwe ngandlela thile kusuka esimweni sako semvelo, kuba ukudla okucutshunguliwe. Lokhu kuguqulwa kungaba kuncane kakhulu. Cabanga ngokugeza imifino, ukuyisika, ukuyifudumeza, ukuyibeka emathinini, ukuyipheka, ukuyiqandisa, ukuyisula, ukuyigaya, ukuyixuba nezinye izinto, noma ukuyipakisha... konke lokhu kuyizindlela zokucubungula.
Futhi, ukwengeza izithasiselo, izakhamzimba, izinongo, usawoti, ushukela, noma amafutha ekudleni nakho kungaphansi kwalokhu kucubungula.
Lokhu kudla okucutshunguliwe kwenziwa kanjani?
Kukhona uhlelo olusetshenziswa ukuhlukanisa ukudla emhlabeni wonke. Silubiza ngokuthi ukuhlukaniswa kwe-NOVA. Luhlukanisa ukudla ngezigaba ezine eziyinhloko. Ake sibheke ukuthi kuyini. Ukuqonda lokhu kuzokusiza ukuthi wenze izinqumo ezingcono lapho uthenga.
| Iqembu Lokudla (Iqembu le-NOVA) | Incazelo nezibonelo |
|---|---|
| Isigaba 1: Ukudla okungacutshungulwanga noma okungacutshungulwanga kakhulu | Lokhu ukudla okusondelene nesimo sakho semvelo. Kuye kwenziwa izinguquko ezincane kuphela. Isibonelo, imifino eqoshiwe, amantongomane athosiwe, izithelo ezintsha, i-halwa eyomisiwe, njll. Inani lokudla okunempilo lalokhu alizange lithinteke kakhulu. |
| Isigaba 2: Izithako zokupheka ezicutshunguliwe | Nakuba lezi zenziwe ngezithako zemvelo, ziye zacutshungulwa ngandlela thile. Lezi akuzona izinto ozidla zodwa, kodwa izinto ozisebenzisa ekuphekeni. Izibonelo: uwoyela kakhukhunathi, ibhotela, ushukela, usawoti. |
| Isigaba 3: Ukudla okucutshunguliwe | Lokhu kwenziwa ngokungeza ukudla kweQembu 1 kanye nezithako zeQembu 2 (usawoti, ushukela, uwoyela). Lokhu kudla kuvame ukuqukatha izithako ezimbili noma ezintathu. Izibonelo: inhlanzi ekheniwe, izithelo ezifakwe kusiraphu, isinkwa esisha, ushizi. |
| Isigaba 4: Imikhiqizo yokudla neziphuzo ezicutshungulwe kakhulu | Lesi yisigaba okudingeka sisinake kakhulu. Lezi yimikhiqizo eyenziwa emafektri ngemva kwezinqubo eziningi eziyinkimbinkimbi. Aziqukethe ushukela, uwoyela, nosawoti kuphela, kodwa futhi nezinto ezihlukaniswe nokudla, isibonelo , (casein), (lactose), (gluten), (whey), uwoyela ofakwe i-hydrogenated, i-protein isolate, (maltodextrin), ushukela ongenayo i-invert, kanye nesiraphu yommbila ene-fructose ephezulu . Ziqukethe nokunambitheka okuningi kokwenziwa, imibala, kanye nezilondolozi. Izibonelo: iziphuzo ezinoshukela, amabhisikidi apakishiwe, ukudla okulula okufana nama-chips, amasoseji, ama-meatball, nama-noodle asheshayo. |
Lokhu kudla kuyithinta kanjani impilo yethu?
Njengoba sixoxile ngaphambili, okunye ukudla ezigabeni ezintathu zokuqala kungaba yingxenye yokudla okunempilo. Kodwa-ke, ukudla okucutshungulwe kakhulu esigabeni sesine kunamandla okubeka izingozi ezinkulu empilweni .
Into ebaluleke kakhulu ukuthi ngenxa yokuthi lokhu kudla okucutshungulwe kakhulu kumnandi kakhulu futhi kutholakala kalula, singazi siba umlutha wako futhi sivame ukudla ngokweqile.
Usawoti omningi, ushukela, namafutha
Lokhu kudla okucutshungulwe kakhulu kugcwele usawoti, ushukela, namafutha ukuze kuthuthukiswe ukunambitheka, ukukhanga, kanye nesikhathi sokuphelelwa yisikhathi. Ngenxa yalokho, ngokungazi sigcina sidla kakhulu lezi zakhamzimba kunalokho esikudingayo. Lokhu kuholela ezimweni ezifana nomfutho wegazi ophakeme, isifo sikashukela, nesifo senhliziyo .
Okuqukethwe kwama-calories kuphezulu kakhulu.
Ngenxa yezithako ezikulokhu kudla, inani lamakhalori azo liphezulu kakhulu. Cabanga nje, ikhukhi elincane lingaba namakhalori angaba ngu-50. Lelo nani lilingana nenkomishi yobhontshisi. Ngakho-ke uma sigcwalisa izisu zethu ngalokhu kudla, inani lamakhalori elengeziwe emizimbeni yethu liphezulu kakhulu. Lesi yisizathu esikhulu sokukhuluphala .
Ingabe ikhona ingozi yokuba nomdlavuza?
Ucwaningo olulodwa luthole ukuthi uma umuntu edla ukudla okucutshungulwe kakhulu, kulapho ingozi yakhe yokuba nomdlavuza iba nkulu khona.Ochwepheshe bakholelwa ukuthi lokhu kungenzeka ukuthi kungenxa yamakhemikhali okwenziwa kanye nezithasiselo ezifakwe kulokhu kudla.
Ukuntuleka kokudla okunomsoco emzimbeni
Uma ukudla kucutshungulwa ngokweqile, kulahlekelwa izakhamzimba zemvelo, amavithamini, kanye nefayibha. Abanye abakhiqizi bese befaka amavithamini namaminerali okwenziwa, kodwa abalokothi bathole inani eliphelele lokudla okunempilo njengokudla kwemvelo.
Inkinga ebangelwa ukugaya ukudla ngokushesha
Ukudla okucutshunguliwe kulula kakhulu emizimbeni yethu ukukugaya kunokudla kwemvelo. Lokhu kusho ukuthi imizimba yethu ishisa amakhalori ambalwa ukuze ikugaye. Ngokusho kochwepheshe, kuthatha cishe isigamu samakhalori ukugaya ukudla okucutshunguliwe njengoba kuthatha ukugaya ukudla okuphelele. Ngakho-ke, uma udla amakhalori amaningi futhi ushisa amakhalori ambalwa ukuze ukugaye, kuba nzima kakhulu ukulawula isisindo sakho.
Ngakho-ke, sizenza kanjani izinqumo ezinempilo?
Kunzima ukugwema ngokuphelele ukudla okucutshungulwe ngesikhathi esisodwa, kodwa ukukhetha ukudla okusondelene nesimo sakho semvelo ngangokunokwenzeka kuyindlela engcono kakhulu yokuphila impilo enempilo.
Kukhona nokudla okunempilo okucutshungulwe ngendlela enempilo.
Lezi ezinye zezibonelo:
- Isinkwa esiphelele
- Imifino esikiwe kusengaphambili
- Ubisi olunamafutha aphansi
- Iziphuzo zobisi noma zezithelo ezintsha ezinevithamini D ne-calcium eyengeziwe
- Izithelo ezisemathinini emanzini noma ejusini lezithelo zemvelo
- Okusanhlamvu kwasekuseni okune-fiber eyengeziwe
Amathiphu ambalwa okukhetha ukudla okuhle njalo
- Funda ilebula: Uma ukudla kunohlu olude lwezithako kanye namagama amaningi angajwayelekile ongakwazi ukuwafunda, kungenzeka ukuthi ukudla okucutshungulwe kakhulu. Uma izithako zimbalwa, kuba ngcono.
- Khetha izinto ezintsha: Thenga okwengeziwe esigabeni semifino, izithelo, nenyama esisha esitolo esikhulu. Gwema izinto ezipakishiwe nezifakwe emabhokisini ngangokunokwenzeka.
- Gwema inyama ecutshunguliwe: Esikhundleni senyama ecutshunguliwe kakhulu njengesoseji, ubhekeni, i-ham, nama-meatball, khetha inkukhu noma inhlanzi entsha.
- Pheka ekhaya: Uma udla ngaphandle, kunzima ukwazi ukuthi yini ngempela ekudleni kwakho. Uma upheka ekhaya, ulawula ngokuphelele izithako.
Umlayezo Wokuya Nawe Ekhaya
- Ukudla okucutshunguliwe yinoma yikuphi ukudla okushintshiwe ngandlela thile kusuka esimweni sako semvelo.
- Akuzona zonke izinhlobo zokudla ezicutshunguliwe ezimbi. Kukhona nezinye ezinempilo, njengenhlanzi ekheniwe kanye nesinkwa esiphelele.
- Qaphela kakhulu ngokudla okucutshungulwe kakhulu. Izibonelo zifaka phakathi iziphuzo ezinoshukela, ukudla okulula okupakishiwe, kanye namasoseji.
- Lokhu kuqukethe amazinga aphezulu kashukela, usawoti, amafutha angenampilo, nama-calories, futhi akunawo umsoco omningi.
- Ngokufunda amalebula lapho uthenga ukudla, upheka ekhaya, futhi ubeka phambili ukudla kwemvelo, wena nomndeni wakho ningaphila impilo enempilo.
- Uma unenkinga ngokudla noma impilo yakho, kubaluleke kakhulu ukukhuluma nodokotela wakho bese ucela iseluleko.
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