Izithelo Nemifino Imininingwane Yokudla
"Yidla imifino yakho." Njengoba kuvela, leso seluleko esivela kubazali bakho nogogo nomkhulu sasinhle kakhulu. Ukutadisha ngemva kokutadisha kubonisile ukuthi udla izithelo nemifino eningi kakhulu, kunciphise ingozi yezifo eziningi ezingapheli, kuhlanganise nomdlavuza, ukukhuluphala, isifo sikashukela kanye nesifo senhliziyo-kuhlanganise nesifo senhliziyo nesifo sohlangothi.
Izinhlobo Zezithelo Nemifino: Kudla i-Rainbow
Ukuhamba phansi kwesitolo kugcwalisa i-aisle kucacisa ukuthi kunezithelo nemifino eningi ongakhetha kuzo.
"Ukudla u-rainbow" kuyindlela enhle yokuqinisekisa ukuthi uthola zonke izakhi okufanele zinikeze. Lokho kusho ukudla imibala ehlukahlukene, ngoba umbala ngamunye uhlotshaniswa nohlobo oluthile lwe-flavonoid. Ukudla okumnyama okwesibhakabhaka nokubomvu, isibonelo, zicebile ku-anthocyanins, eziyi-antioxidants ezinamandla.
Ukuqonda isisindo samanzi nemifino engekho emifino
Ngesinye isikhathi imifino ihlukaniswe njenge-starchy noma engekho isisindo.
Isibonelo, imifino esithambile ihlanganisa ummbila, amazambane, i-peas, ne-sikwashi; ngenkathi i-lettuce, imifino, i-cauliflower, i-broccoli, anyanisi, utamatisi, ne-asparagus yizibonelo zemifino engekho isitashi.
Ngokuvamile, imifino yazo zonke izinhlobo i-calories ezincane ngokweqile, futhi uzothola ukuthi imifino engekho isisindo ngokuvamile iyanciphisa ama-kilojoule, ama-ounce ama-ounce, kunama-starchy yemifino. Nakuba kukhona umehluko wekhalori, qhubeka ukhumbula ukuthi iphuzu lokuthatha ekhaya lapha lizoba njalo ukuthi ukudla okuningi kunoma yiluphi uhlobo lwemifino kuyisu elihle lempilo yakho yonke. Ukuhlukahluka kuyisihluthulelo sokuthola izakhi eziningi zemifino okufanele zinikele.
Ngokwesibonelo, imifino eminingi iphezulu ngokwemvelo ku-fibre yokudla kanye namavithamini amaningi amaningi, njenge-Vitamin A, i-Vitamin C, ne-B Vithamini. Futhi imifino eminingi, njengezinqathe kanye ne-beet, imithombo enempilo yeshukela evela ngokwemvelo . Ngakho-ke, ungakhetha izithelo nemigodi ukuze ukwanelise leyo zino elimnandi, futhi wazi ukuthi uthola imithwalo yokudla okunomsoco ohlelweni (ngokungafani necala lemikhiqizo ehlanjululwe futhi eqhutshiwe equkethe ushukela owengeziwe).
Ingabe Imifino Esha, Emile, Noma Esemathinini Ehle?
Ngenkathi imifino enhle imnandi uma isesimweni, ungesabi ukusebenzisa imifino efriziwe, efana neyomsoco , njengoba iqhwa kuze kube seqophelweni eliphezulu.
Imifino ekheniwe ingenza indlela elula yokufaka imifino ibe yisikhathi sokudla okumatasa, kodwa qaphela i- sodium eqinile evame ukungezwa kokudla okusemathinini. Bheka izinguqulo eziphansi-sodium noma, kangcono, labo abangenawo usawoti bangene nhlobo. Ungaphinda uhlanza imifino ukunciphisa i-sodium ngamaphesenti angaphezulu kwesigamu!
Izinzuzo zezeMpilo zezithelo nemifino
Izithelo nemifino enhle (ngokugcizelela "konke" -ukungakhulumi nge-apula pie lapha-aqukethe imithwalo yefiber, amavithamini, ama-antioxidants, nezinye izakhi ezidinga umzimba wakho.
Ucwaningo luye lwabonisa ukuthi, ngenxa yalezi zakhiwo ezinomsoco, ukudla izithelo nemifino yonke kunganciphisa ukuvuvukala emzimbeni wakho. Ukudla nezithelo zemifino kuboniswe nokuthuthukisa ukusebenza kwemithambo yegazi (eyaziwa ngokuthi i-endothelial function).
Ukudla izithelo nezitshalo akuyona nje into encane; empeleni, kubalulekile empilweni. I-World Health Organization (WHO) ilinganisela ukuthi cishe izigidi ezingu-1.7, noma amaphesenti angu-2,8, emhlabeni wonke kungabalwa ngokudla izithelo nemifino embalwa kakhulu!
I-WHO iphinda iqikelele ukuthi ukudla okwanele kwezithelo nemifino kubangela cishe amaphesenti ayisishiyagalolunye okufa ngenxa yomdlavuza wesisu, amaphesenti angu-11 e-ischemic disease deaths, kanye nokufa kwezinhlangothi ezingu-9.
Ukwengeza, ucwaningo luye lwabonisa ukuthi ukudla izithelo nemifino kwezintathu eziyisihlanu ngosuku kuzonciphisa ingozi yokushaywa yisifo, futhi ukudla okungaphezu kwamaminithi amahlanu ngosuku kuyokwehlisa leyo ngozi engaphezu kwalokho. Ngendlela ejwayelekile, izithelo nemifino eningi oyidlayo, ingciphisa ingozi yakho.
Ukubuya okuhle kakhulu ekutshalweni kwakho.
Ukudla Izithelo Nemifino Kungavimbela Ukukhuluphala Kanjani?
Izithelo nemifino zakha ukudla okuphansi kwekhalori. Ikomidi elilodwa elilodwa elikhonza ukugcwalisa, imifino ehlanganisiwe eline-fiber, isibonelo, kuphela ama-khalori angu-59 kuphela. Naphezu kwama-calories aphansi, ama-imifino ayiphakamise emgqonyeni onempilo.
Umbiko we-WHO usho ukuthi kunobunye ubufakazi bokuthi ukudla izithelo nemifino kunciphisa ingozi yokukhuluphala. Uma kuqhathaniswa nokudla okuphezulu kwekhalori njengokudla okusetshenzisiwe okuphezulu ushukela namafutha, izithelo nemifino akunamathuba okuba nomthelela ekukhulupheni ngokweqile noma ngokweqile. Futhi, ngoba ziqukethe ama-fiber aphezulu kanye nezinye izakhi, zihlotshaniswa nengozi ephansi yesifo sikashukela ne-insulin ukumelana. Ngezizathu ezifanayo, zenza abantu bazizwe begcwele ngamakhalori ambalwa, ngaleyo ndlela basiza ukuvimbela ukuzuza kwesisindo.
Enye yeziqondiso zayo zokuvimbela ukukhuluphala kanye nezinye izifo ezingelapheki, amaCenter for Disease Control and Prevention (CDC) ahlola amasu okukhulisa ukusetshenziswa kwezithelo nemifino.
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Ukuphazamiseka Kwenkathi Imifino Isesikhathini
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Ukutshala Ukukhiqiza: Ingxabano Enkulu Ngaphezulu, Emanzi, Nengamathanga
I-CDC iphawula ukuthi, njengoba ucwaningo luye lwashiwo, ukudla ukudla okunezithelo nemifino kanye nokudla ukudla okuphakeme khalori nezithelo nemifino kungaba yingxenye ebalulekile yesu lokuphatha isisindo.
Zingaki Izithelo Nemifino Okufanele Uyidle?
Impendulo elula yilezi: eziningi ngangokunokwenzeka.
UMnyango Wezolimo wase-United States (i-USDA), ngokusebenzisa uhlelo lwawo lokuqondisa kokudla kwe-MyPlate, uncoma ukuthi abantu bagcwalise ingxenye yesamba sabo ngezithelo nemifino. Ukwengeza, izinkombandlela eziningi zezwe zase-US zincoma ukudla okungenani ama-5 ezithelo zezithelo nemifino ngosuku. Kodwa-ke, isifundo esikhulu esenziwa abacwaningi base-United Kingdom muva nje senze abaphenyi batusa okungenani ama-servings ayisikhombisa nsuku zonke.
I-CDC iphawula ukuthi, ukugcina impilo kanye nokudla, ukukhishwa kwezithelo noma imifino kumele kube yi-unsweetened (ayikho ishukela elongeziwe), ngaphansi kwe-sodium, ne-100% ijusi uma i-juice yezithelo. Abathengi kufanele baqaphele ukuthi ama-juice amaningi esithelo, ngisho noma ayingamaphesenti angu-100 angenawo amanye ama-additives, namanje awasezingeni eliphakeme fiber (uma aqukethe i-fiber nhlobo) njengoba isithelo sonke singafaniswa. Kanti futhi, kuneseluleko ngempela kubadala bakho-badle i-apple yonke, kuhlanganise ne-peel, ngoba yilapho i-fiber ikhona khona! Ukuphuza i-apple juice yodwa, ngaphandle kwe-fiber, akuyona into efanayo.
Ukufaka izithelo nemifino ekudleni kwakho
Ukuthola izithelo nemifino eminingi nsuku zonke kulula kakhulu uma udla ekhaya, njengokukhethwa kokudla okuvame ukulula uma kuziwa ngokuba nemifino enempilo kanye nezithelo eziphelele kwimenyu.
Uma uya ezitolo zokuthenga, hit isigaba sesithelo nezitshalo kuqala. Yibani izithelo ezilula ukubamba futhi zihambe, njenge-apula, ubhanana nama-clementines. Engeza ukudla okulula okulula, njenge-izaqathe nesitokisi se-celery, enqoleni yakho. Bese uhlose ukudla okubili kokukhetha kwakho ngazo zonke izidlo.
Uma udla, mhlawumbe indlela elula ukuthi uzobe uphawula ipuleti egcwele imifino ukuthenga isaladi esayizi esiphelele. Vele uqaphele izengezo ezingekho ze-veggie ezifana nokugqoka kanye noshizi, okungahle kusheshe ukuchitha impilo yakho kanye nemizamo yokulahlekelwa isisindo.
Futhi, kungani ungazitholi ukudala? Nakuba uhlangothi lwe-broccoli olubilisiwe lungase lungazwakali luthandekayo, ungase uluthande luphekwe ngama-spices ase-Asian aluhlaza futhi luphoswe ngama-alimondi agwetshiwe . Bheka lezi zokupheka, futhi:
- I-Moroccan Spiced Spiced Inkukhu Nomsuka Umquba Wemifino
- I-Red Beet ne-Goat Cheese Ravioli
- I-German Style Baked Apple nePancake Pancake
- Hlanganisa i-Mango Green Smoothie
Imithombo:
Ishidi lwazi: ukukhuthaza ukusetshenziswa kwezithelo nezitshalo emhlabeni jikelele. I-World Health Organization.
Amasevisi Okulawula Nokuvimbela Izifo. Amasu okuvimbela ukukhuluphala kanye nezinye izifo ezingelapheki: umhlahlandlela we-CDC kumasu wokwandisa ukusetshenziswa kwezithelo nemifino. I-Atlanta: UMnyango WezeMpilo wase-US kanye Nezinsizakalo Zabantu; 2011.