Khumula futhi ujabulele ukudla okulungile
Sitshelwe amashumi eminyaka ukuthi ukubalwa kwama-calorie yindlela kuphela yokulahlekelwa isisindo, ukuzuza imisipha nokunciphisa amafutha, kodwa amatafula asekudleni asephendukile. Nakuba ama-khalori namanje ebaluleke kakhulu, abagijimi abahlakaniphile bayazi ukuthi kufanele bahlolisise ikhwalithi yamakhalori abo ngaphezu kwenani lazo - yilokho.
Gxila kwi-Quality ungabala
Kungenzeka yini ukuthi sifinyelele imigomo yethu yezempilo nempilo uma siyeka ukubala ama-calorie? Ngokusho kocwaningo lwamuva, ukugxila kufanele kube kwikhwalithi yokudla, usayizi wesabelo futhi ungakhathazeki ngezinombolo kakhulu. I- American Council on Exercise ibonisa ukuthi ukubala ama-kilojoule kuyinkimbinkimbi, isikhathi esiningi futhi indlela eqinisekile yokungadli ukudla. "Lokhu kuye kwaba njengomoya wokuphefumula kulabo abanobunzima nokucindezeleka nazo zonke izibalo zokudla. Abaningi bezokudla baye bagcizelela ngokumane babhale ukudla okunomsoco ekudleni kokudla kwekhwalithi yokudla kwekhwalithi yokudla kunoma yiliphi igremu, i-ounce noma ikhalori. Okhulumela i-Academy of Nutrition and Dietetics uHeather Mangieri, MS, RD, CSSD, i-LDN ichaza ukudla okulawulwa ngekhalori akuyona indlela engcono kakhulu yokufeza impilo futhi ngokuvamile ayikho izakhi ezibalulekile.
Ama-calories awadalwa ngokulinganayo
Ukuguquka kokudla okunomsoco kuncike ekutheni ukudla kokudla kwekhwalithi, ubungako besabelo nokubaluleka kokujabulela lokho okudlayo. Ukulandela lokho okudlayo kubonakala njengendlela ezuzisayo yokurekhoda amaphethini wokudla kodwa ukuchitha isikhathi ukubala amakholori. Ukugxila manje ekukhethweni kokudla kwangempela kwekhwalithi kokuqala kokubala amakholori. Sihlakaniphile ngokwanele ukuba siqonde ukudla ama-calories angu-100 ushukela kuzoba nomthelela ohlukile emzimbeni wethu kunama-calories angu-100 yemifino. I- American Council on Imibuzo yokuzivocavoca ukuqhubeka komqondo ongalungile wekhalori ukubalwa lapho udla impilo yonke mayelana nokudla kwekhwalithi.
Vele Yidla Impilo Yempumelelo
Ngokusho kweHarvard Public School of Health, ukudla okungcono kakhulu kuvela ekudleni kokudla. Ucwaningo lubona ukufaneleka kwamakhalori kepha kubonisa ubufakazi obuqine kakhulu bokuthola isisindo esiphezulu nempilo lapho ukugxila kukhwalithi yokudla. UMnyango weHarvard Nutrition wenza ucwaningo oluhlanganisa nabangu-120 000 abesilisa nabesifazane abanempilo engaphezu kweminyaka engu-20 ukuze baveze inkolelo "ikhalori yikhalori." Inzuzo yesisindo eyenzeka ngalesi sikhathi yayibizwa ngokuthi abahlanganyeli abadla ama-chips amazambane, ukudla okucutshungulwayo, amafutha ukudla nokuphuza i-soda. Nakuba ukulahlekelwa kwesisindo kwabikwa ezifundweni, ngubani odla imifino, okusanhlamvu okugcwele, izithelo, amantongomane kanye ne-yogurt. Abacwaningi baphinde bathi ubukhulu obulodwa buhambisana nazo zonke izidlo azikho ngenxa yezofuzo eziphilayo nezindlela zokuphila. Kodwa-ke, abantu ngabanye bangalandela "iHarvard School of Public Health, I-Healthy Eating Plate" kanye nephiramid yokudla yokuhlela ngokuphumelelayo. I- "Healthy Eating Plate" igxile ekwenzeni izinga lokudla futhi ihlukanise izingxenye zokudla ezithengisiwe zibe yi-½ yemifino, ¼ okusanhlamvu, kanye no-¼ inyama ephilile.
Amakhemikhali kunomboro
Uma sigxile ekudleni okunomsoco obusayizi obuncane, isidingo sokubala amakholori asibalulekile ngempela. Uzwile ukucaphuna okudumile "akekho owake wadla ngokudla kakhulu u-Kale," futhi lokhu kuyisici socwaningo. I-Kale, njengenye yokudla kwekhwalithi igcwele izakhi ezibalulekile kodwa i-calorie ephansi. Ukudla kahle kukhuthaza indlela yokuphila enempilo, kusenza sigcine isisindo esinempilo, senze ngcono ukusebenza kwezemidlalo, kuthuthukise ukusebenza komzimba, futhi kunciphise amathuba okugula. I- Academy of Nutrition and Dietetics iphetha ngokuthi ukudla esikufaka emzimbeni wethu okubalulekile ukubonisa ukudla akusebenzi futhi kubalwa ama-calorie akuyona impumelelo yempilo yethu kanye nokuqina.
I-Plate Healthy Plate Izincomo:
1. Imifino nezithelo: Kuhlanganisa 50% wesidlo. Gcwalisa ½ ipuleti yakho enemibala eminingi, ukuthungwa, nokuhluka okufana nesipinashi, i-kale, i-broccoli, i-pepper kanye ne-squash isibonelo. Nika iresiphi elula ye-Sautéed Broccolini Nge-Garlic ne-Olive Oil zama!
2. Izinhlamvu Zonke: Ukwenza u-¼ weplate yakho. Jabulela okusanhlamvu okufana ne-quinoa, ilayisi elibomvu noma ibhali. Lokhu kudla kuphezulu e-fiber nakwama-carbohydrate amakhulu.
3. Amaprotheni ahlanzekile: I-¼ esele yephakeji igcinwe iphrotheni elibuhlungu . Jabulela inhlanzi yakho oyintandokazi, isifuba senkukhu, tofu noma ubhontshisi.
4. Okokugcina, uphuze amanzi amaningi futhi uhlale usebenza njengengxenye yokuphila enempilo!
Imithombo:
Umkhandlu waseMelika Wokuzivocavoca, Izindlela Zokuphila Ezingazikhandla, Ukubala Ama-Calories Nama-Calories Ngokumelene NamaColories Kuyinganekwane, uJonathan Ross, 2/10/14
I-Harvard School of Health Public, Umthombo Wokudla, I-Best Diet: I-Quality Counts
I-Academy of Nutrition and Dietetics, The New Math of Counting Calories, uSharon Denny, MS, RDN, 2/14
I-New England Journal of Medicine, Izinguquko ekudleni nasekuziphatheni nasekutholeni isisindo sesikhathi eside kwabesifazane namadoda, uMozaffarian D et al., 6/23/11
I-Harvard School of Health Public, Umthombo Wokudla, I-Healthy Eating Plate & I-Piramidi Edlalayo, 2011