“Ukwehlisa isisindo esiningi nokuba nempilo enhle akufezwa ngokukhipha inyama ekudleni. Okubaluleke kakhulu ukuthi yini oyishintshayo esikhundleni senyama,” kusho isazi sezokudla kanye nemifino u-Alexandra Kaspero.
Ngakho qiniseka HHAYI:
- umlutha wokusetshenziswa kwenyama esikhundleni
“Kwabadla imifino abasaqalayo, ababambeli abanjalo bawusizo olukhulu esikhathini soshintsho,” ngokusho kukaCaspero. "Kungakhathaliseki ukuthi kungenzeka kanjani, ngokuvamile zenziwa nge-soy eguqulwe ngofuzo, futhi aqukethe izigcwalisi ne-sodium." Imikhiqizo ye-GMO iyisihloko esihlukile esibalulekile sokuxoxwa ngaso. Ikakhulukazi, izinkinga zezinso, isibindi, i-testis, igazi kanye ne-DNA ziye zaxhunyaniswa nokusetshenziswa kwe-soy ye-GM, ngokusho kwe-Turkish Journal of Biological Research.
- gcwalisa ipuleti lakho ngama-carbohydrate asheshayo
I-pasta, isinkwa, ama-chips nama-croutons anosawoti konke kuyimikhiqizo yemifino. Kodwa akekho umuntu ohluzekile ongathi le mikhiqizo iwusizo. Akhiwe ngama-calories, ushukela, futhi aqukethe i-fiber encane kakhulu nanoma yiziphi izimila ezinomsoco. Ngemuva kokudla ipuleti lama-carbs acolisisiwe, umzimba wakho uqala ngokushesha ukugaya ama-carbs alula, okwandisa kakhulu amazinga kashukela egazini kanye nokukhiqizwa kwe-insulin.
"Kodwa lokhu akusho ukuthi umzimba awudingi noma yimaphi ama-carbohydrate," kusho uCaspero. Uncoma ukudla okusanhlamvu okuphelele nokudla okuphansi kwe-glycemic index (inkomba yomphumela wokudla kushukela wegazi), kanye ne-fiber eyengeziwe.
- ukunganaki amaprotheni atholakala esitshalweni
Uma udla imifino, asikho isizathu sokudla amaprotheni amancane kunalokho okudingayo. Ungayizibi imifino enamaprotheni amaningi, amantongomane nembewu. Uma kungenjalo, ungase uhlakulele ukuntuleka kwamaprotheni emzimbeni, okuholela ezinkingeni zempilo.
Ubhontshisi, udali, uphizi, imbewu namantongomane kuhle kakhulu ekunciphiseni isisindo. Futhi ibhonasi: Ukusetshenziswa njalo kwamantongomane kunciphisa ingozi yesifo senhliziyo, isifo sikashukela, umdlavuza, ngokusho kocwaningo lwe-English Journal of Medicine.
- udle ushizi omningi
NgokukaMangels: “Abantu abaningi abadla imifino, ikakhulukazi abasaqalayo, bakhathazeka ngokuntula amaprotheni ekudleni kwabo. Liyini ikhambi labo? Kukhona ushizi owengeziwe. Ungakhohlwa ukuthi amagremu angu-28 kashizi anamakhalori angaba yikhulu namagremu angu-100 amafutha.”
- udle ama-smoothies athengwe esitolo
Nakuba ama-smoothies emvelo angaba inketho enhle yezithelo, imifino, namaprotheni, bukela ukudla kwakho. Bangase babe nokuqukethwe kwekhalori ephezulu, ikakhulukazi uma kuthengwa esitolo. Ama-smoothie amaningi, ngisho naluhlaza, empeleni aqukethe ama-protein powders, izithelo, iyogathi, futhi ngezinye izikhathi ngisho nama-sherbet ukuze enze ukuxuba kunambitheke kakhudlwana. Eqinisweni, lawa ma-smoothies aqukethe ushukela omningi kunama-candy bars.
Ngaphezu kwalokho, lapho uphuza amaprotheni, ubuchopho bakho abubhalisi ukuthatha kwawo, njengoba kwenza lapho uhlafuna ukudla okunamaprotheni. Lokhu kuphinda kukhulume ngokungafuneki kokusetshenziswa kweprotheyini ewuketshezi oluvela kuma-smoothies apakishiwe.