Ukutyelela ngokufanelekileyo kwiindawo zokutya ezihlukeneyo, ngokugqithiseleyo ukutya okukhawulezayo - oku kulandelwa kwezinto zobomi banamhlanje. Le ncwadana ibhaliweyo kulabo abafuna ukugcina impilo yabo kwaye bangabi sisisulu kwi "Fancy Fast" fashoni. Eli nqaku liya kukufundisa indlela yokuchonga ngokufanelekileyo ukutya okukhawulezayo okuvela kwisondlo esingenampilo.
Ngaba ukutya okukhawulezayo kuyakunceda?
Ubuninzi beemveliso ezibizwa ngokuba yi "Fast Food" ziphezulu kwiekhalori. Njengoko uyazi, ukusetyenziswa kakubi kwe-carbohydrate, ukutya okunamafutha, kunye nokutya okuqulethe iziqholo ezibukhali, kukhokelela ekugqithiseni kwezinga lekhalori yansuku zonke.
Ekudleni, kukho izinto ezibizwa ngokuthi i-hydrogenated yemifuno yemifuno, izityebi kwiitrans. Icandelo lezongezo zokutya, kunye nenkqubo yokupheka, ukunciphisa intlawulo yesondlo sefuthe. Ukunyuselwa kokutya, okuqulethe i-lipids kunye ne-carbohydrates, kuya kubakhokelela ekugqithiseni. Ukongezelela, ukutya "okukhawulezayo" ukutya kucebile kwiisaliti ezinkulu.
Kuze kube namhlanje, ukukhuluphala e-US - enye yeengxaki zelizwe ezinzima kakhulu. Isiseko sale ngxaki yayikutya okungenampilo- "ukutya okukhawulezayo" ukutya. I-sandwich yokutya okusa ngokuhlwa kusasa iquleji ezininzi, ezaneleyo usuku lonke.
Ukunyuselwa ngokufanelekileyo kwesondlo esingenampilo kubangela ukuphulwa kwe-calcium adsorption. Ngenxa yoko, umngcipheko wesifo, ukuphuculwa kwengcinezelo, ukunyanzelwa kwe-insulin yomzimba ukwanda. Kwimeko yokungaphumeleli komzimba kwi-insulin kunye nokungaphumeleli ukungena egazini, umngcipheko wokuba nesifo sikashukela se-2 degrees increasing.
Impembelelo engalunganga yokutya okukhawulezayo kukuba, okokuqala, idibane ne:
- kunye nokugcinwa kwe-lipids, i-carbohydrates, i-salts, i-calorie;
- ngokungabikho kwemifuno yemifuno;
- ngokungabikho kweemfuneko ezinkulu kunye nezidibeneyo.
Siphendla ukutya okukhawulezayo.
Uphando lwezenzululwazi ezivela eUnited States lubonise ukuba ukusetyenziswa ngokugqithiseleyo kokutya kunye nomxholo ophezulu we-lipids kunye ne-carbohydrate kukhokelela ekuziphatheni komzimba nangokwengqondo: ukutya ukutya okukhawulezayo akusiyo nje umkhuba, kodwa ukuxhomekeka kwangempela kuyo. Olu xho mekeke ukuba uthenge ukutya okukhawulezayo kwakhona. Ukuze ungabi njala, ungazibambeli ekuthengeni i-hamburger ekhangayo, udle ukudla okukhawulezayo.
Indlela yokunciphisa umphumo onobungozi wokutya okukhawuleza kumzimba wakho othandekayo? Okokuqala, kufuneka ulahlekise i-lipids eyingozi, i-cholesterol kunye nezinye izinto zokutya okukhawulezayo ekudleni kwakho. Ngako oko, uyanciphisa ngokwenene umonakalo wokutya okukhawulezayo kumandla akho emzimbeni wakho, kwaye uqhubeke ufumana ukutya okuthandayo.
Ukongeza kokutya okuqhelekileyo kwiindawo zokutya kunye nokutya okukhawulezayo kunokutya kunye nokutya okunempilo, okungekho nkunkuma "yokutya okukhawulezayo". Okwangoku, ukwenzela ukwandisa umgangatho kunye nokunciphisa umonakalo onobungozi wokutya okukhawulezileyo, ulungiselelwe usebenzisa inyama ephilileyo, isonka esitywebileyo, amafries aseFrancis, othosiweyo kunye nenani elincinci lebhotela, iziphuzo eziphantsi kweekhalori kunye nemifuno eninzi. Ixesha lifikile xa umboleki angakwazi ukwahlula ngokufanelekileyo ukutya kokutya okuphilileyo kwaye ahlolisise izibonelelo zayo. Musa ukudlula ngala macebiso.
Ukulahla umlingo wokutya okukhawulezayo, okufanayo ukulahla umkhuba wokutshaya - akukho tshintsho olukhulu. Indlela yokurhoxisa ukutya okukhawulezayo kuya kuqalisa ngeyona nto encinci.
- Ziqhelisele wena inani leentsuku ngeveki apho uza kudla kwi-cafe yokutya okukhawulezayo.
- Bulala "umzameli" ngaphakathi kwakho, okuza kukukhangela ngokuphindaphindiweyo ukutya okukhawulezayo. Oku kunokwenzeka ukuba uthatha umgaqo wemihla ngemihla, ngaphambi kokutya ukutya okukhawulezileyo, ukutya izithelo ezitsha, i-yogurt engenayo i-sweet or porridge. Ezi mveliso zidala ukuvakalelwa.
- Vimbela ukutya iindawo ezinkulu. Ungayilungisi into eninzi, okubizwa ngokuba ngamaqhekeza aphindwe kabini, okwelula isisu. Kufuneka udle kangangoko unako ukungena kuyo.
- Xa ulalisa iziphuzo, ulahla i-cola, ecebile kwi-carbohydrates (ngokulandelanayo, i-calori ephezulu) ekuthandeni itiye ngaphandle kwenguqu ngeqhwa. Ukongeza kwitheyi, unako ukuhambisa amanzi amaminerali okanye i-jus juice.
- Nika ukutya okuthosiweyo, kuba kuthatha inani elikhulu leoli ukupheka, eliqukethe i-lipids kunye nexabiso eliphezulu. Yenza iifrithi zaseFransi kunye namazambane aqhelekileyo okanye aphekiweyo, isandwich eneenkukhu ezibiweyo. Shintsha izitya ezikiweyo kunye nezitya ezitshatiweyo, kwisibonda, ubhaka kwi-oven.
- Faka into ephakamileyo yemifuno ekudleni. Ngokwemvelo, kwimenyu ye "zokutya okukhawulezayo" zokutya ezikhethiweyo ezinkulu. Yenza i-hamburger yakho oyintandokazi yakho ngesaladi oyithandayo. Misela ekusebenziseni i-mayonnaise, i-sauces e-fatty, ushizi. Zama ukuthatha indawo ye-mayonnaise enamafutha nge-fat-fat sauce, kunye nexesha kunye nama saladi. Oku kwandisa ukugaya ukutya kwamavithamini kunye nama-antioxidants.
- Lawula i khalori. Ukutyelela ezo iikofu okanye iivenkile, kwimenyu yeekhalori ezibalwe kwisitya ngasinye: oku kuya kukunceda ukuba uhlukanise ukutya okukhawulezileyo kwingozi.