Okwenza Izinto Zamafutha Ekudleni
Izazi zezilwane zincoma ukuthi njengabathengi abanomthwalo wokudla, kufanele ufunde amalebula akho. Udinga ukwazi ukuthi yini oyidlayo. Uyazi ukuthi mangaki amakholori owadlayo uma udla ibhokisi lonke, lonke lingakwazi, yonke imbiza yezinto? Futhi, uma umkhiqizo ubizwa ngokuthi awunawo amafutha, ingabe lokhu kusho ukuthi akukho nhlobo amafutha kuwo?
Ngamafuphi, impendulo ayikho. I-US Yokudla Nezidakamizwa Zokudla ivumela inkampani ukuba ibhale ukudla njengokuthi "ayinamafutha" uma iqukethe ngaphansi kuka-0.5 amagremu amafutha ngokukhonza.
Isibonelo, uma unebhokisi lama -cookie "mahhala-mahhala" , kungenzeka ukuthi uyadla amagremu amaningana amafutha, kuye ngokuthi inani lamakhukhi odlayo. Uma usayizi wokukhonza i-cookie eyodwa kuphela, futhi leyo cookie ingaba isigamu segamu lamafutha, ke uma udla amakhukhi ayisithupha, ususe cishe amagremu ama-3 amafutha. Uma udla ishumi nambili, lokho kungaba ngu-6 amagremu amafutha.
Iqiniso eliyiqiniso ukuthi uma udla okungaphezu kokukodwa kokudla kwalokhu kudla, kuphelelwa amandla. Zonke lezo zingxenyana zegrimu zengeza futhi zibala ngokufaka amafutha akho nsuku zonke.
Ingozi Yokudla Okungenamsoco
Okuthile kubonakala sengathi abantu abaningi bakhohlwe ukuthi ukukhululeka kwamafutha akusho ukuthi i-calorie-free, i-carbohydrate-free, noma i-preservative-free. Yiziphi ezinye izinto ezingenamafutha ezingenayo amafutha, zenza ushukela nezinye izithako ezingenampilo. Ngakho-ke, nakuba ungase ucabange ukuthi uzenza wena kanye nokudla kwakho umusa ngokudla ukudla okungenamafutha, umzimba wakho ungase ungazizwa ngendlela efanayo.
I-Skinny ku-Fat
Sekuyiminyaka eminingi, izwi elivela emphakathini wezokwelapha kanye nezifundo ezinkulu kwakukhona ukuxhumana phakathi kwesifo sefutha nesifo senhliziyo.
Ochwepheshe bezokudla bancoma ukudla okunamafutha aphansi , hhayi nje ngenxa yesifo senhliziyo kodwa ngoba amafutha aphezulu kakhudlwana kunamaprotheni nama-carbohydrate futhi mhlawumbe imbangela yokwanda kwenzuzo yesisindo.
Njengoba abantu beka amanoni, bashintsha ama-khalori alahlekile ngenani elikhulu lama-carbohydrates, ikakhulukazi ama-carbs ahlanzekile, futhi bayeka ukudla amafutha anempilo njengamafutha omnqumo, amantongomane nama-avocados.
Umphumela: ukwehla kokusetshenziswa kwamafutha kwakuhambisana namazinga aphezulu okuqhathanisa nokukhuluphala.
Kodwa-ke, iphuzu lokuthi abantu abaningi kanye nezakhamuzi ezondlekayo babonakala bengaphuthelwa ukuthi akuwona wonke amafutha adalwe alinganayo. Amafutha owadinga ukuwagwema ayengamafutha ahambayo namanye amafutha agcwele .
Umzimba wakho udinga amanye amafutha ekudleni. Amafutha ngumthombo omkhulu wamandla. Kukusiza ukuba uthathe amanye amavithamini namaminerali, futhi kuyadingeka ukwakha izingqamuzana zamangqamuzana, ingaphandle ebalulekile yeseli ngayinye, kanye namagundane angaphansi kwemizwa. Kubalulekile ekuqotheni igazi, ukunyakaza kwemisipha, nokulwa nokuvuvukala.
Imihlahlandlela yokudla okunempilo
Namuhla, ukudla okunempilo kusho ukungabi namaphesenti angaba ngu-30 ama-calories akho ngosuku. Ngokudla okuvamile, okusekelwe ku-1,800 khalori ngosuku, lokhu kungasho ama-calories angu-540 noma ama-gramu angu-60 wezinsuku ngosuku. Kumuntu onomholo ophezulu wekhalori ngosuku, isibonelo, umuntu okufanele adle amakholori angu-3 000 ngosuku kufanele adle okungaphezu kuka-100 amagremu amafutha. Ngomthetho omuhle wesithupha, igramu elilodwa lamafutha ayi-9 kilojoule.
Ukudla okunamafutha nakho kungaba yingxenye yokuphila okunempilo. Ukubheja kwakho okuhle kakhulu ukukhetha ukudla okunamafutha aphansi kaningi futhi udle ukudla okunhlobonhlobo kusuka emaqenjini amahlanu okudla okuyisisekelo: Imifino, izithelo, okusanhlamvu, inyama enomzimba, kanye nobisi obuphansi.