Yilokho okwenza ama-superfoods kangaka aphezulu
Ukuphakama komzimba kubhekisela ezingeni lomsoco ngevolumu ethile yokudla. Ukudla okunomsoco okunomsoco kunemithi eningi, ngokuvamile nge-calories ambalwa. Yonke leyo superfoods oyizwile ngayo izakhi-mnandi. Ukudla kwamandla kagesi kunama-calories amaningi wevolumu yokudla nezakhi ezimbalwa.
Indlela Ubungakanani Bamandla Okusebenzayo Osebenzayo
Ulambile, futhi namanje amahora ambalwa ngaphambi kokudla, ngakho-ke unquma ukuthi ufuna isiphuzo.
Ungakhetha noma i-apple noma i-donut eluhlaza. Zifana nobukhulu obufanayo, futhi noma ukudla kusebenza njengokudla okusheshayo ngaphambi kokuba ubuyele emsebenzini. Nguyiphi oyikhethayo?
Ngethemba ukuthi wakhetha i-apula esikhundleni se-donut. I-apula inama-khalori angama-80 futhi amaningi amavithamini, ama-fiber, nama-phytochemicals. I-fibre e-apple izogcwalisa isisu sakho futhi igcine unelisekile kuze kufike isidlo sakusihlwa.
I donut inama-calories. Amakholori amaningi. Empeleni, i-donut inama-khalori angaphezu kuka-200, kodwa ayinayo izakhi eziningi. Kukhona kuphela igremu eyodwa ye-fiber - ngeke ikugcine uzizwa ugcwele. Ukudla i-donut yomshukela kungaholela kalula ekudleni owesibili, futhi mhlawumbe okwesithathu. Ngokuqinisekile kuyathandeka okuhle, kodwa umzimba wakho ungase ukhokhe inani elizayo kamuva, ngenxa yokuthokoza okusheshayo.
Qhathanisa nomthamo wesisindo usebenzisa inani lamakholori ekudleni kwesisindo noma ngevolumu, noma usebenzisa isayizi yesigaba . Isibonelo, qhathanisa inkomishi yezinqante ze-karoti kuma-crackers amane ase-saltine.
Zombili ukudla okudlayo kunama-khalori angama-50, kodwa izaqathe zinezakhi eziningi ezingaphezulu kwenani elifanayo lamakholori. I izaqathe zingumsoco omningi; abakhiqizi banamandla kakhulu.
Ukuqonda umthamo womthamo kubalulekile kubantu abadla ukudla okuyisisindo. Ukudla okungaphansi kwama-khalori, kepha phezulu kuma-fibre namanye amavithamini, kungakusiza ukuba ulahlekelwe isisindo .
I-Superfoods Enamandla Emanzi
Kungenzeka ukuthi usubonile kakade ezibonweni ukuthi izithelo nemifino enemibala ephezulu kunabantu abakhulu abawubuningi bokudla okunomsoco. Lesi yisinye sezizathu izithelo nemifino eningi kangaka efaneleke njenge-superfoods. Amaqathi, utamatisi, i-broccoli, i- kale , isipinashi, amajikijolo, ama-apula, ama-cherry, igromegranate nama-oranges yiwo wonke ama-superfoods.
Amanye ama-superfoods anezinyosi ezinomsoco afaka i-salmon, i-tuna, i-trout, imikhiqizo yobisi enamafutha aphansi, ama-oatmeal, kanye nezinhlamvu ezigcwele, isobho, ubhontshisi owomileyo ngisho nokudla okunamandla. Ngakolunye uhlangothi, ukudla okunomsoco okunamandla, okunomsoco kuhlanganisa izinto eziphakeme kakhulu ushukela namafutha afana nesinkwa esimhlophe esimhlophe, i-pasta, ama-pastries, izinkukhu ezidutshulwa kanye nama-cheeses, i-ayisikhilimu, i-candy, i-soda, ama-chips amazambane nama-chip chips. Ngamanye amazwi, ukudla okungenamsoco.
Ukukhetha ama-superfoods ezinomsoco ezitolo ezitolo kungcono kakhulu uma uhlala emaphethelweni esitolo, lapho kukhona khona umkhiqizo, inyama ehlanzekile, i-milk fat kanye ne-fresh bakery goods. Lezi zokudla ezintsha zingabiza ngaphezu kokudla okunamandla okwenziwe ngamandla, kodwa uthengela ukondla okuningi ngaleyo ntengo.
Abathengi abaningi bakhetha ukudla okufakwe emaphaketheni ukuze kube lula, kodwa usengenza izinqumo ezihlakaniphile ngalezo mveliso - funda nje amalebula.
Uzothola amalebula we- Nutrition Facts emhlane noma ezinhlangothini zamaphakheji. Bheka ubukhulu bokukhonza, phawula inani lama-khalori ngokukhonza bese ubona inani le-fiber, amavithamini, i- calcium , ne- iron .
Ukudla okuhlanganisiwe okunomsoco ongcono wekhalori ephansi, izakhi ezingaphezulu, kanye ne- sodium encane ngumnqobi.
Ukudla ukudla okunomsoco okunamandla kuzoqinisekisa ukuthi uthola izakhi futhi ngeke kukushiye uzizwe ulambile kamuva. Ukukhetha ukudla okunomsoco okunomsoco kungaba umkhuba. Uma uqonde ukuthi yikuphi ukudla okunamandla okunomsoco, konke okulula kulula. Khumbula nje ukuthi ukudla odlayo kungathinta impilo yakho ngendlela enkulu.
Ukuphila okunempilo noma okungenampilo? Ukuzikhethela kungokwakho.
Ngingathanda Ngini Ukudla Amandla Amandla?
Abantu abanesisindo esiphansi badinga ukudla okunamandla ukuze baqiniseke ukuthi bathola amakholori okwanele ukuze bathole isisindo. Ukudla okunomsoco nesisindo somzimba kufaka ukudla okufana nebhotela le-peanut , izithelo ezomisiwe , imifino esitashi, kanye noshizi.
Imithombo
I-Darmon N, i-Darmon, M, i-Maillot M, i-Drewnowski A. "Izinga lomsoco wezitshalo nezithelo: izakhi ezinekhalori kanye nezakhi zomzimba ngamunye." J Am Diet Assoc. 2005 Dec; 105 (12): 1881-7. http://www.andjrnl.org/article/S0002-8223(05)01552-X/abstract.
ULedikwe JH, uBlanck HM, uKhan LK, uSerdula MK, i-Seymour JD, i-Tohill BC, i-Rolls BJ. "Ukudla okuncane okunamandla kuhlotshaniswa nezinga eliphezulu lokudla kubantu abadala e-United States." J Am Diet Assoc. 2006 Aug; 106 (8): 1172-80. http://www.andjrnl.org/article/S0002-8223(06)00889-3/abstract.
UDrewnowski A. "Umqondo wokudla okunomsoco: kubhekisela emkhatsini wokudla komzimba." I-Am J Clin Nutr. 2005 Oct; 82 (4): 721-32. http://ajcn.nutrition.org/content/82/4/721.abstract.