Yini eyenza iresiphi iphile? Ngiye ngibheka izincwadi zokupheka kanye ne-intanethi, ngizama ukudonsa ndawonye incazelo yami yokudla okunempilo. Kuye, ukudla okunempilo kusho ukudla okunhlobonhlobo kokudla okuphelele, ukudla izithelo eziningi nemifino, ukunciphisa amafutha nokudla kwe-sodium, ukuzama ukudlulisa izincomo zamaminithi kanye nezamaminerali ezincane ezenziwa yi-USDA. Futhi ngoba lokhu kuyi-Cooky Buss, sidinga izindlela zokupheka ezempilo ngokusheshisa.
Ngenxa yokuthi imfundo yami isekelwe kwisayensi, nginamathela embonweni we-American Dietetic Association wokuthi ukudla ngokusekelwe kwe-USDA Yokudla Phiramidi kusengcono uhlelo oluhle kakhulu. Ngiyazi ukuthi sekuye kwagxeka kakhulu lolu hlelo, abanye bephakamisa ukuthi njengoba baseMelika beqinisile bathola ngokweqile kusukela iPhiramidi Yokudla ishicilelwe, ukuhluleka. Kodwa lokho ukugxekwa kuthatha abantu abalandela imihlahlandlela kahulumeni!
Ukubona kwami ukuthi abantu abaningi abahambisani nezincomo zePhiramidi Yokudla. Eqinisweni, iningi labantwana kanye nentsha ayidli ukudla okungenani nsuku zonke zezithelo nemifino. Abantu abahambisani nePhiramidi. Ukutadisha kuphela okulandela abantu ababeka phansi ukudla kwabo kule plan yokudla kuzosinika impendulo enembile mayelana nokuthembeka kwayo nemiphumela yezempilo. Ubufakazi be-anecdotal nje abugcini.
Ama-carbohydrates aye agwetshwe njengesitha.
Kodwa ama-carbohydrate amaningi, okufaka okusanhlamvu okugcwele, okusanhlamvu, i-pasta, nelayisi elibomvu, kukuhle kuwe. Banikeza ama-fiber, ama-vithamini B, ama-phytochemicals, nama-antioxidants umzimba wakho okudingeka uhlale unempilo. Eqinisweni, ungathola kuphela izitshalo ezifakwe emanzini, izithelo nemifino. Uma unciphisa ama-carbohydrate, ngandlela-thile nciphisa noma ususe izinkwa ezimhlophe, ilayisi elimhlophe, ushukela namanye amaswidi, ukudla okucutshungulwa kakhulu, ngisho ne-pasta.
Kodwa ungaqedi konke okusanhlamvu okusanhlamvu, izitshalo, okusanhlamvu, i-pastas egcwele okusanhlamvu, imifino, izithelo noma ilayisi elibomvu. Ukudla konke okunama-carbohydrate kuyi-carbs enhle, engasiza ukusimamisa ushukela wegazi nokukwenza uzizwe unelisekile isikhathi eside.
Njengoba abaningi bethu basebenzisa ukudla okusetshenziselwe ukunciphisa isikhathi esichithwa ekhishini, funda ukufunda amalebula okudla. Yenza inothi elikhethekile lenani lezinsizakalo kwiphakethe ngalinye, kanye nobukhulu bokukhonza. Abantu abaningi badla kakhulu kunalokho okuphakanyisiwe ukukhonza usayizi wokudla okuningi. Uma ubheka amaphesenti we-Daily Value (DV) wezakhi zomzimba ekudleni, khumbula ukuthi uma ukudla kuqukethe u-20% noma ngaphezulu kwanoma yisiphi isakhi, lokho kudla kubhekwa phezulu kulowo mzimba. Qaphela amagama afana ne-lite noma 'ngcono'. Lezi zingaba izimemezelo zokuthengisa, hhayi izimangalo zokudla. Amanye amagama anencazelo ethile. Isibonelo, 'mahhala' kusho ukudla kuqukethe inani elincane kakhulu kangangokuba ngeke liphazamise umzimba wakho. Ukuze uthole ulwazi oluthe xaxa mayelana nezincazelo zamagama kumalebula okudla, bheka le athikili ye-Newsline. Futhi qaphela 'ukusebenzisa' futhi 'ukuthengisa' izinsuku, ukugcina wena nomndeni wakho uphephile.
Lezi zokupheka zikhethiwe ngoba zinezakhi ezinomsoco. Lokhu kusho ukuthi ukukhonza okunye kunika okungenani ama-30% we-USDA DV enconyiwe yezakhi ezibalulekile njenge-calcium, i-Vitamin A, i-Vitamin C, ne-B Vitamin complex.
Ngiphinde ngifuna izindlela zokupheka ngamaphesenti aphansi amafutha, ama-fibre amaningi, imifino ye-cruciferous, nezithelo, nezinhlobonhlobo zezithako. Kulabo ababala ama-carbs, ngifaka phakathi i-carbohydrate count for iresiphi ngayinye futhi.
Futhi zonke lezi zokupheka zizobe zilungele kumaminithi angu-30 noma ngaphansi, noma zibe nesikhathi sokulungiselela emaminithi angu-20 noma ngaphansi. Zama ezinye zalezi zokupheka kuleli sonto bese uzizwa kahle ngokudla okudla umndeni wakho.
Siphephile Ngokushesha
- I-Sirloin Steak ne-Corn Salad
Yebo, ungakwazi ukukhonza ama-saladi ebusika! Lesi saladi esheshayo esiphuthumayo sigcwele ukunambitheka nombala (isihluthulelo sokudla okunempilo, ngendlela!). - I-Crockpot Salmon ene-anyanisi e-Caramelized and Carrots
I-crockpot iwusizo ngokukhethekile ekuphekeni ukudla, ngoba izinga lokushisa eliphansi lisiza ukuyeka ukuthuthukiswa kwama-AGE, noma imikhiqizo ekugcineni ye-glycation edala ukushisa okuphezulu, okungangandisa ingozi yokuthuthukisa izifo. Le recipe ithatha amaminithi ambalwa ukulungiselela, nakuba ipheka amahora.
- Izithelo Nenkukhu Pilaf
Izithelo ezimile ziwumthombo omuhle we-fibre namavithamini. Ehlanganiswe nelayisi nenkukhu, le recipe iyamnandi kakhulu. - I-Lamb Chopper ephuziwe
I-pepper ebomvu kanye ne-sugar-snap peas zihlanganisa ne-tender peps kanye ne-mint jelly kule recipe elula kakhulu futhi enempilo. - I-Goulash ye-Old Fashioned
Izinhlobo eziningi zika utamatisi zengeza amavithamini A noC kule recipe elula futhi esheshayo. Kuyaduduza futhi kudala, kodwa kuhle kuwe! - I-mushroom ne-steak isaladi
Izinhlobo ezimbili zamakhowe kanye ne-steak enamafutha ashisayo yenza lokhu isaladi esheshayo futhi elula futhi enhle kuwe. Kuyinto yokudla okusheshayo okusheshayo kwebusuku beviki. - I-Tomato ne-Feta Inkukhu
Ukudla okudliwayo kunciphisa ama-carcinogens angathuthuka uma amaprotheni egobile. Futhi utamatisi zigcwele agcwele amavithamini nezakhi ezincane. Engeza ezinye ushizi we-feta ukuze uthole ukunambitheka futhi unokudla okunempilo okusheshayo ngokusheshisa. - Strawberry Margarita Swordfish
Le iresiphi emnandi ihlanganisa ama-strawberries amasha, ane-tenderfishfishfish, i-lime, nama-pretzels. Akuyona nje okumnandi, kodwa enhle! - Ama-sandwiches e-BBQ Lentil
Ama-lentils athatha indawo yenkomo yenkomo kulezi sandwich ezilula ezishisayo nezomnandi. Banjengesihlabathi saseSloppy Joe, kodwa ngaphandle kwenyama! - Garbanzo Chile Soup
Amabhontshisi aseGarbanzo acebile futhi anenyama. Hlanganisa nabo ngemifino kanye nama-chiles futhi une isobho esheshayo ngempela eliyanelisa kakhulu. - I-Skillet Ingulube ne-Pepper
Isikhumba senyama yengulube siyinqunde yenyama enesisa, enambitheka, futhi ephansi yenyama enama-pepper enhle nge-sauce enomnandi nangomuncu. - I-Tex Mex I-Pasta ye-Chicken
I-pesto egqoka i -pasta nenkukhu kule recipe ifakwe nge-cilantro esisha, enezela ukunambitheka okukhulu. - I-Gazpacho Salad
Ungenza lesi saladi cishe emaminithi angu-10. Ama-texture, imibala nama-flavour ahlanzekile futhi anandi. - I-Lemon Salmon Pasta
I-saumon esisha kanye nemifino ifaniswe ne-lemon ne-pepper, ekhonjiswe nge-pasta yethenda. - Utamatisi we-Barley Soup
Isobho esilula kakhulu sisebenzisa izithako okungenzeka ukuthi ukhona efrijini lakho kanye ne-pantry. - I-Tex Mex Ingulube nesipinishi Isaladi
Ama-slice angama-pork tenderloin tincetu ahlanganiswe nesipinashi, ummbila kanye no-utamatisi ekugqokeni kwe-cumin elimnandi. Yum.
- I-Veggie ne-Fish Skillet
Ngiyakuthanda ukudla kwesidlo esisodwa; Kuhle, okumnandi futhi okunomsoco. - I-Nectarine Sole Skillet
Ama-juice, ama-nectarines amnandi anezintambo ezinobuthi ezinhlanzi ngenhlanganisela enambitheka enambitheka. Ungakwazi ukufaka ama-mango aqoshiwe, noma ama-peaches amasha uma ungawutholi ama-nectarines / - Roughy en Papillote
I-orange roughy enesibhakabhaka ibhakawa nge-sauce nemifino enomhlophe emhlophe, efakwe ephepheni. Le recipe kulula, futhi ekhethekile ngokwanele inkampani. - I-honey mustard inkukhu ibhake
Ukudla ngalokhu kudla kunika ngaphezu kwama-200% ama-DV we-Vitamin A, ngenxa yesikwashi se-butternut yethenda. I-rosemary ne-garlic yengeza ukunambitheka ne-spice. - Inkabi enhle neyomdabu
Lesi sidlo se-skillet siphelele ngokugcwele ukunambitheka okumnandi nokudla okunomsoco. Kuhle kakhulu, uzofuna ukuthatha isithombe sayo!