1 - Ukudla Ukucabanga
Siyazi ukuthi abafundi banemibuzo eminingi mayelana nokuthi yikuphi ukudla okumele badle, yiziphi izinhlobo zokudla okumele zilandelwe nokuthi yiziphi izakhi ezithintekayo kulokho.
Izingxoxo mayelana nokudla akufanele zizizwe zinzima kangaka. Sizokwenza kube lula kuwe - nansi okudingeka ukwazi.
2 - Ukudla kwamafayili UngaSebenzi isikhathi eside
Ukudla kwamafayili kuqeda wonke amaqembu okudla noma kube nemithetho eqinile kakhulu. Ungase ulahlekelwe isisindo ekuqaleni (uma ungakwazi ukuma), kodwa iningi le-dieters lithola isisindo emuva kokuyeka ukudla. Ukudla ukudla okulinganiselayo nenani elifanele lama-kilojoule kuyindlela engcono kakhulu yokubuka isisindo sakho.
- Kungani Ukudla Kwefayili Kubi?
- Indlela Yokulandela Ukudla Okuphansi Khalori
- Izizathu Eziyishumi Zokudla Ukudla Okulinganiselayo
- Ngingayidinga Kangakanani Amakolori?
3 - Mhlawumbe Udinga amaFiber amaningi
Ngokweziqondiso zemihlahlandlela yamaMelika, ngo-2015-2020, umuntu ovamile akathola i-fiber eyanele. Udinga i-fibre yomsebenzi wesimiso sokugaya umzimba, kanti ezinye izinhlobo ze-fiber zingasiza ukulawula i-cholesterol. Ukwandisa i-fiber yakho yokudla ngokudla okusanhlamvu konke, izithelo, izithelo nemifino.
- Kuyini I-Fiber Dietary?
- 5 Ukudla Okunamnandi Kwe-Fiber
- 1 4 Izindlela Zokukhulisa I-Fiber Your Intake
4 - Mhlawumbe Udinga Izithelo Nemifino Eminye
Lo uhamba kanye ne-fiber. Bambalwa abantu abadla njalo izithelo nemifino eyaneleyo, okuyinto edabukisayo ngoba ephansi kwamakholori, aphezulu e-fibre futhi aphezulu kakhulu kumavithamini ahlukene, amaminerali kanye nama-phytochemicals. Engeza izithelo nemifino eningi ekudleni kwakho ngokudla ama-saladi amaningi (ubuke ukugqoka okuphezulu kwekhalori), ukudla okunezithelo ezintsha, futhi ubheke emigodleni eluhlaza esikhundleni se-chips.
- Ukuthola izithelo ezingaphezulu nemifino ekudleni kwakho
- 4 Izindlela Ezintsha Zokukhonza Izithelo
- Ukukhonza Amasayizi Wezithelo 18 Nemifino
- Zingaki Izitsha Zemifino Oyidingayo Ngosuku?
5 - Ama-Labels Packaging Labels angadukisa
Zonke ukudla okusetshenziselwe futhi ezihlanganisiwe kumele zibe namalebula weNutrition, ezingakusiza ukunquma uma ufuna ukuthenga umkhiqizo. Amalebula achaza inani lekhalori kanye nokuqukethwe okunomsoco ngokuphakela kokudla, kodwa kudingeka uqaphele ukuphawula ubukhulu bokukhonza - ungadla ama-servings amabili noma amathathu endaweni eyodwa. Kumele uqaphele nezimangalo ezingase zibe ngaphambili kwepakheji. Lezi zimangalo zisetshenziselwa ukuthengisa umkhiqizo, kanti ngenkathi zisebenza ngokunembile, zingakhohlisa.
- Indlela Yokufunda Amalebula Weqiniso Lokudla
- Ungavumeli Amalebula Okudla Okukhohlisayo Akukhohlise
- Izidingo ze-Organic kanye nezidingo zokubhaliwe
- Indlela Yokukhahla Ubukhulu BamaNgxenye Wakho
6 - Kufanele Uqaphele Ngezidakamizwa Zesidlo
Izithako zokudla zingase zibonakale zingenasici ngokwanele ngoba ungakwazi ukuzithenga cishe noma yisiphi isitolo. Futhi ngokujwayelekile, ziphephile uma nje ulandela izikhombisi-ndlela zelebula, kodwa njengoba zingalawulwa ngokuqinile noma zilungisiwe, kungenzeka ukuthi awutholi isilinganiso ozilindele. Ezinye izithako, njenge-iron, i-vitamin A, ne-vitamin B-6 zingabangela izinkinga uma uthatha okuningi. Yilondoloze futhi ukhulume nomhlinzeki wakho wokunakekelwa kwezempilo ngaphambi kokuthatha ezinye izithako zokudla ngaphandle kwamavithamini amaningi.
- Amathiphu amahlanu wokuthenga izithako zokudla
- Ukudla Kwezokudla Kwezokudla, Umthethonqubo, Nokumiswa
- Izinzuzo kanye Nezingozi Zokudla Kwezondlo
- Izinto Ezinhlanu Okwazi Ngayo Ngezidakamizwa Zesidlo Sezingane
Imithombo:
> American Heart Association. "Ama-No-Fad Diet Tips". Ibuyekezwe ngoJulayi 11, 2015. http://www.heart.org/HEARTORG/HealthyLiving/WeightManagement/No-Fad-Diet-Tips_UCM_305838_Article.jsp#.WJyRdLYrJ0t.
Izikhungo Zempilo Zesizwe, iHhovisi Lokudla Kwezondlo. "Izithako Zokudla." Kubuyekezwe ngomhla ka-24 Juni, 2011. http://ods.od.nih.gov/factsheets/DietarySupplements-HealthProfessional.
UMnyango Wezolimo we-United States kanye noMnyango WezeMpilo WezeMpilo. "Izinkombiso Zezinkukhu zabaseMelika, 2015-2020." http://health.gov/dietaryguidelines/2015/guidelines.
Ukuphatha kwe-United States Ukudla Nezidakamizwa. "Umhlahlandlela Wokudla Wokudla." Kubuyekezwe ku-Julayi 1, 2016. http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsUkuvuselelaInformation/LabelingNutrition /ucm2006828.htm.