Ungase Udle Ngaphezu Kokuthi Ucabanga
Ukudla okungakanani okusanhlamvu okufanele umuntu adle? Uma ubuza abantu abahlukene, uzothola izeluleko ezahlukene. (Ngokudla okusanhlamvu, sisho okusanhlamvu, irayisi, ibhali, njll, nanoma yikuphi okubhakawa ngamagundane noma kwenkomo, kufaka phakathi isinkwa, ama-crackers, amaqebelengwane, njll)
Kukhona abantu abaningi abacabanga ukuthi inani lazo okusanhlamvu okufanele silidle "zero," futhi benza izingqinamba ezithonyayo kulo mbono.
Abanye abantu abadla kuphela ukudla okulingana nokudla kokusanhlamvu bathola impilo yabo ngcono emva kokushintsha.
Inkinga ehlobene nayo yukuthi abantu bayashintsha kungakanani ama-carbohydrate abangakwazi ukubekezelela. Abantu abalandela indlela ephansi kakhulu yokudla isisindo sabo noma impilo kumele banciphise ukudla okudla okudlayo. Lesi sihloko sabantu abafisa ukwenza izinguquko ezincane ezidlweni zabo futhi bafuna isiqondiso mayelana nezindlela zokwenza lokhu.
Isinyathelo sokuqala simane nje ulalele inani lokudla okusanhlamvu okwamanje olidlayo. Iningi labantu liyadla okungaphezu kwenani eliphakanyisiwe lokudla okwe-starchy, ikakhulukazi ngoba ukukhonza ubukhulu kaningi kunkulu kunokunconywa. Isibonelo, lokho okwakujwayele ukubhekwa ngokuthi "ucezu lwesinkwa" manje kubonakala kuncane, njengoba amaphiko okugcoba asekhulile amakhulu eminyakeni. Ngokufanayo, abantu abavami ukudla kuphela inkomishi yengu-rice noma i-oatmeal okubhekwa njengokukhonza.
Zingakanani Izinhlamvu Zokudla?
Ngokwezinkombandlela ze-Dietary Guidelines zakwa-America, owesifazane oneminyaka engu-35 ubudala unconywa ukuba adle ama-ounce-equals of equins of day ngosuku, okungenani ezintathu zazo kufanele zibe yizinhlamvu eziphelele.
Kungakanani "okulinganayo" kokudla okusanhlamvu? Nazi ezinye izibonelo:
- Isiqephu sesinkwa esijwayelekile esivamile (manje ngezinye izikhathi sibhalwe "encane")
- 1/2 inkomishi irayisi noma i-pasta (phuma ikomera yokulinganisa uphinde ubheke ukuthi lokhu kungakanani ngempela)
- 1/2 indebe ephekwe i-oatmeal
- 1/2 kwebhayisikili
- 1/4 we-bagel enkulu
- 1/3 we-muffin enkulu
Leli tafula likhombisa ubuningi bokukhonza okusanhlamvu, phonsa ama-ounce equals (chofoza kumama-blue marks).
Lokhu kusho ukuthi owesifazane oneminyaka engu-35 ubudala angadla indebe encane ye-oatmeal, isangweji ngesinkwa esiphezulu esingu-100% sokudla okusanhlamvu, nendebe yepasta (noma ucezu we-pizza) phakathi nenkathi yosuku, futhi i-serving has left over for a snack of crackers ezimbalwa noma ezinye popcorn. Uma uhlose ukudla okungaphezu kwalokhu, ukusika emuva kuleli phuzu kuyisiqalo esihle futhi kungaba nemiphumela emihle.
Futhi, khumbula ukuthi ukudla okufana namaqebelengwane, amakhukhi, nezinye ukudla okumnandi okwenziwe ngofulawa kubalwa njengokusanhlamvu okusanhlamvu ngaphezu kwe-ushukela owengeziwe okumele futhi ube nokulinganiselwe.
Njengoba kungenzeka, Yidla Izithelo Zakho Zonke
Kulesi simo, sisho okusanhlamvu okuphelele "okuphelele" -kuthi, akugcini kube ufulawa noma kusetshenziswe zibe yi-flakes. Uma umhlabathi uphahla futhi / noma ulungisa okusanhlamvu, usebenza ngokwengeziwe njengokusanhlamvu okucwengisiwe noma ushukela osobala emzimbeni.
Kungani Sidla Ukudla Okuningi Okusanhlamvu?
Ingxenye yenkinga esiyifinyelela kuyo ukuthi abantu baye bafundiswa ukuthi ama-carbohydrate ayinhle futhi amafutha awonakele.
Ngokusungulwa koMnyango wezoLimo wezoLimo waseMelika eminyakeni engama-30 eyedlule, ukusetshenziswa kokakolweni kwaqala ukuphakama. Njengoba ukudla kokusanhlamvu kwakungaphansi kwesipiramidi, cishe bacatshangwa ngokuthi "ukudla okukhululekile" ngabantu abaningi. Futhi, okusanhlamvu kuvame ukucatshangwa ukuthi kufana "nokuphilile." ("Ulambile phakathi kokudla? Yiba ne-bagel enkulu ene-fat-spread spread") Manje sibona ukuthi le ndlela iye yaba nemiphumela emibi kubantu abaningi ngoba ama-starches aphuka ngokushesha mashukela emzimbeni wethu.
Ngaphandle kwalokho, kutholakala ukuthi lezo "zinhlamvu ezinempilo" azizona izakhi ezinomsoco-nhlobo, njengoba isitashi ikakhulukazi i-calories ngaphandle kokuthi umkhiqizo uqinisekiswe ngamavithamini engeziwe.
I-germ kanye ne-bran (ehlanjululwayo ukwenza "amhlophe" noma izinguqulo ezihlanjululwayo zokusanhlamvu) yilapho i-fiber nezakhi eziningi zingatholakala khona. Noma kunjalo, izitshalo zigcinwa kalula futhi zithuthwa, futhi abantu sebeze bathembele kubo njengomthombo we-calories ongabizi kanye nokudla okulula okulula.
Yini Okufanele Siyidle Esikhundleni Esikhundleni?
Umbuzo obalulekile uba, "yini okufanele siyidle esikhundleni salokho?" Impendulo iwukufaka eminye imifino engeyi-starchy, izithelo ezithile, nokudla okuphakeme kwamaprotheni namafutha. Esikhathini se-bagel enkulu, okuyizinhlamvu eziyisikhombisa zokudla okusanhlamvu, indawo enhle ingaba yindawo encane yokudla okusanhlamvu ebhokisini le-peanut, noma amanye amantongomane, noma imifino ephuza njengendlela yokudla .
Ngemuva kwesikhathi sokulungiswa kwesonto elilodwa kuya kweyesibili, hlola ukuthi ukusika emuva kokudla okuphezulu kwe-carb kukuthinte kanjani. Uma ukunciphisa ushukela nosondlo kunomthelela omuhle (isibonelo, egazini lakho legazi, ushukela wegazi, noma indlela ozizwa ngayo), ungase ufune ukuzama ukuqhubeka ukuze uthole ukuthi yini ehamba kahle kuwe.
Imithombo:
USDA. "Khetha i-Plate Yami" Iwebhusi, ngokusekelwe ezinkombandlela zokudla ze-2010 zamaMelika.
USDA Service Research Economic. Indima Yesikolo Esidlweni Se-US Ishintshile Kwaleminyaka Eminyaka ". 2009.