Isayensi iphakamisa ukuthi ukudla ukudla okucebile izithelo nemifino kuhlotshaniswa nokuba nenhliziyo enempilo, ingozi ephansi yomdlavuza, ukusebenza kahle kobuchopho nokuphila okude. Ngokusho koMnyango weZolimo wase-United States (USDA), udinga okungenani izinkomishi ezimbili zezithelo nsuku zonke kanye nezinkomishi ezimbili zemigodi yemifino nsuku zonke. Noma uma kulula ukulandelela, cishe ama-servings amahlanu kuya kwangu-9 ngosuku.
Ngakho-ke ukukhonza okukhulu kangakanani?
Ngokujwayelekile, ukukhishwa kwesithelo noma imifino kufana nengqikithi eyodwa yengxenye (elicutshiwe noma eqoshiwe). Kodwa imifino efana nesipinashi ne-ulethisi inekhulu lokukhonza elilingana nengqikithi eyodwa egcwele. Isiqephu esisodwa sesithelo, njenge-apula noma i-orange futhi sinomuntu okhonzayo. Uma ufunda amalebula ezitshalweni nemifino ehlanganisiwe, ungase ubone ukuthi ukukhonza kungamatshumi amane wesine indebe esikhundleni senkomishi yesiqingatha. Enye ye-juice i-ounces amane.
Nansi indlela yokwandisa izithelo zakho kanye nokudla kwemifino:
Yenza kube lula kakhulu ekhaya. Ama-apula, amapheya, ubhanana, ama-oranges, futhi utamatisi we-cherry awudingi isiqandisiso ukuze ukwazi ukuwagcina ekubukweni okucacile ku-countertop yakho noma kuthebula. Uma isikhathi sokuphuza sihamba ngokuzungezile kuyoba lula ukuthatha ucezu lwezithelo noma okuncane kwesitamatisi e-cherry.
Zama okusha . I-Rutabagas ingaphekwa futhi igcoke yedwa noma ixubane namazambane. Khonza amaphuphu njenge-sweet treat, noma udla phezu kwamakhelomu amahalananda .
Zama izitsha ezimbalwa kusuka kokudla okuluhlaza okwedlulele .
Yibani emifino efriziwe. Ziyashesha futhi zilula ukulungiselela ku-microwave noma ku-stovetop. Ungakhetha imifino eyodwa njengama-peas, izaqathe, ubhontshisi obuluhlaza noma ukholifulawa, noma ungazama izingxube zemifino enomumo.
I-pre-cut and salads pre-wageza-esikhwameni yenza isikhathi sokudla sibe lula.
Ungacabangi ukuthi ukuhlanganiswa kwesaladi ngaphambi kokuhlanza akukafaneli. Banike isiphuzo esihle ngaphambi kokulungiselela ukudla kwakho.
Thatha izithelo nemifino ukusebenza. Izithelo ezinamanzi ezinjengezithelo zomvini, izinsuku, kanye nama-cranberries omisiwe agcina kahle ezitsheni zepulasitiki. Tuck isikhwama semifino emisiwe esikhwameni sakho ukuze uthole ukudla okulula. Amaphakheji okusebenza ngamabhodlela ama-appleauce noma izithelo zezithelo ezingadingi isiqandisiso angabuye agcinwe edeskini yakho.
Phakethe izaqathe ezicutshiwe kanye nesilimo esidliwayo esidliwayo esinamagatsha anamanzi nesidlo sakusihlwa sakho sokudla okunomsoco ntambama. Uma udla isidlo sasemini endaweni yokudlela, khetha isaladi ehlangothini esikhundleni samafrimu aseFrance futhi uphuze ijusi yesithelo se-100% esikhundleni soda. Hlela ama-sandwiches yemifino nemifino. Zivame ukuhlaselwa ngama-calories futhi zingakunika ama-amabili noma ama-servings yemifino ngesangweji esisodwa kuphela.
Khonza izithelo nemifino njengoba ngemuva kokudla ukudla esikolweni. Gwema izikhwama ze-chips ezinamafutha, izitsha ze-ayisikhilimu namabhodlela ama-sodas ashukela . Lezo zokudla okudlayo ziphakeme ngama-khalori futhi ziyanciphisa ukudla okunomsoco.
Beka esikhundleni sabo nge:
- Imifino esanda kumiswa bese ugofa.
- Ukuxuba ama-juice akho ayizintandokazi ezingamaphesenti angu-100 anezithelo ze-club.
- I-parfait eyenziwe nge-yogurt, amajikijolo, namantongomane noma i-granola.
- Isitsha esincane se-cereal lonke okusanhlamvu esinezithelo ezincane zezithelo noma omisiwe kanye nobisi olunamafutha aphansi.
- Amagilebhisi angenasithelo.
Amaswidi, amaSaladi kanye naso
Ukudla isaladi njengokudla kungakunikeza izithelo eziningana nezithelo. Qala nge-ulethisi bese ufaka utamatisi osikiwe, ama-apula, amapheya, amajikijolo, isilimo esidliwayo esinamagatsha anamanzi, ukhukhamba, amahlumela, ubhontshisi obuhlaza obuluhlaza, i-broccoli noma i-cauliflower. Ngenhlanganisela eminingi kangaka, ungadla isaladi ehlukile nsuku zonke.
Yidla isaladi njengokudla kanye noma kabili ngesonto.
Uma wenza isangweji, qiniseka ukuthi wengeze i-lettuce nezinkampani eziningana ezinomsoco we-tomato. Thatha lonke utamatisi, ulibeke bese ulikhonza eceleni. Engeza imifino eyengeziwe ku-isobho lakho kanye nokupheka kwezitshalo, noma ngisho nasezinsini zesinkwa.
> Imithombo:
> Gropper SS, Smith JL, Groff JL. "Ukudla okunomsoco kanye ne-Human Metabolism." Edition Sixth. Belmont, CA. I-Wadsworth Publishing Co. 2013.
> Sampson L, Rimm E, Hollman PC, de Vries JH, Katan MB. "I-Flavonol ne-flavone ijoyina ochwepheshe bezempilo base-US." J Am Diet Assoc. 2002; 102 (10): 1414-1420.
> Scalbert A, Williamson G. "Ukudla nokudla kwe-polyphenols." J Nutr. 2000; 130 (i-Supply 8S): 2073S-2085S.
> I-National Academy of Sciences, Engineering and Medicine, Health and Medicine Division. "Ukudluliswa Kwezinkuni Kufaka Amathebula Ne-App."