Mayelana nemikhiqizo ewusizo neyingozi (ukudla)

Okuqukethwe

Yikuphi ukudla okunempilo futhi okungenampilo
Ungakushintsha kanjani ukudla okunobungozi ekudleni?
Ungazikhuthaza kanjani ukuthi ushintshele kokudla okunempilo
Izinzuzo zokudla okunempilo

Yini ebangela ukusetshenziswa kwemikhiqizo eyingozi?
Imikhiqizo Enempilo Eningi

Sonke sifuna ukuba nempilo futhi sijabule. Sonke sifuna ukuthola injabulo nokuzuza ekudleni. Kepha imvamisa ukudla nokudla okumnandi akunampilo nhlobo. Ungakuqonda kanjani konke okuyinkimbinkimbi futhi ufunde ukuthi ungadla kanjani okumnandi nokunempilo, sizokuthola kulesi sihloko.

Yikuphi ukudla okunempilo futhi okungenampilo

Ukudla okunempilo kungukudla kwemvelo okuqukethe amavithamini, amaminerali, ifayibha, amaprotheni, amafutha, ne-carbohydrate. Aziqukethe ushukela omningi noma usawoti, azikho izithuthukisi ze-flavour, izilondolozi, ama-thickeners, ama-colorants kanye nama-stabilizers.

Ukudla Okuwusizo kuhlanganisa:

Imifino nemifino
Izithelo namajikijolo
Ukukhiqizwa kobisi
Amantongomane noju
Okusanhlamvu nemidumba
Inhlanzi nenyama engenamafutha

Imifino emisha, amakhambi, izithelo namajikijolo kungadliwa ngobuningi obungenamkhawulo. Kodwa-ke, kubalulekile ukubonisana nodokotela kulabo abanezinkinga ngomgudu wamathumbu nezifo zesisu.

Kungcono ukukhetha imikhiqizo yobisi ngaphandle koshukela kanye namafutha aphansi - ngale ndlela azoba ne-caloric encane. Kodwa akunconywa ukuthenga amafutha angenawo amafutha ngokuphelele, ngoba amafutha ezilwane kuwo athathelwa indawo ngamafutha emifino, hhayi njalo ekhwalithi enhle. Kungcono ukunikeza okuthandayo emikhiqizweni yobisi ene-fat content 1,5-5%.

Ngaphandle kokuthi amantongomane noju kunempilo, izazi zokudla zincoma ukuzisebenzisa ngamanani amancane ngenxa yokuqukethwe kwazo zekhalori. Amagremu ayi-100 wamantongomane aqukethe, ngokwesilinganiso, i-500-600 kcal.

Akunconywa nokuthi usebenzise ngokweqile okusanhlamvu nemidumba. Izazi zokudla okunomsoco zeluleka ukuthi zingazidluli izikhathi ezingaphezu kuka-1-2 ngosuku.

Ngokuqondene nokusetshenziswa kwezinhlanzi nenyama engenamafutha - ucezu oluncane ngosuku lusanele thina, futhi indlela ebaluleke kunazo zonke yokucubungula - khetha ukubilisa, isitshulu nokumba.

Ukudla okuyingozi kuhlanganisa:

Ukudla okusheshayo noma okuthosiwe
Amasoseji
Indawo ekubhakelwa kuyo kanye nekhekhe
Ama-chip nama-croutons
AmaSoso, imayonnaise ne-ketchup
Ukudla okusemathinini
Imikhiqizo yokudla okusheshayo
Ushukela nosawoti
Iziphuzo ezinama-carbon kanye namajusi
Utshwala

Ukudla okusheshayo noma ukudla okuthosiwe kuvame ukuba namafutha amaningi nezithasiselo ngamafutha nangothosi ojulile. Ukuphakelwa kuvamise ukuba yi-15-30% yokudla kwakho kwansuku zonke kwekhalori. Ngakho-ke, akunconywa ukuthi udle ukudla okusheshayo kaningi ngenyanga.

Imikhiqizo yesoseji ingeyekhwalithi ephezulu futhi ephansi. Ezitolo ezinkulu, ngentengo ephansi, ngokuvamile bathengisa imikhiqizo equkethe inyama yezinga eliphansi, enezelwa kakhulu izinto ezijiya, izithuthukisi ukunambitheka, amafutha, nodayi.

Imikhiqizo yokubhaka kanye ne-confectionery ivame ukuqukatha amanani aphezulu kashukela, odayi kanye nezithasiselo. Isinkwa esimhlophe - esithambile futhi esimhlophe - siyingozi kakhulu. Ufulawa kakolweni omhlophe wezinga eliphezulu kakhulu uhlanzwa kukho konke okuwusizo okukolweni, ngokulandelana, ufulawa onjalo + imvubelo + ushukela = ibhomu lekhalori.

Amashokholethi ajwayele ukuba noshukela omkhulu kanye nezinto zokubulala. Uma uhalela ushokoledi, idla amabha angu-1-2 kashokoledi omnyama anokuqukethwe kwe-cocoa okungaphezu kuka-70%.

Ama-chip nama-crackers awanazo nhlobo izinzuzo, ngaphandle kokuqukethwe kwawo okuphezulu kwekhalori. Ungakwazi ukuzitotosa nabo, kepha hhayi ngaphezu kwezikhathi ezi-1-2 ngenyanga.

Imayonnaise, i-ketchup namanye amasoso - aqukethe izithuthukisi zokunambitheka, izivimbelakuvunda, inani eliningi lamafutha nezinambuzane ezithatha indawo. Ungabangeza ekudleni kancane, kepha kungcono ukubakhipha.

Ukudla okusemathinini akukubi ngaso sonke isikhathi, ngezinye izikhathi kusiza kakhulu futhi kusivumela ukuthi sipheke ngokushesha futhi sihluke. Kodwa, ngenxa ye-canning, ngokuvamile balahlekelwa ezinye zezinto zabo ezizuzisayo, futhi baqukethe nosawoti omningi. Ngakho-ke, kungcono ukukhetha ukudla okusha noma okubandayo.

Imikhiqizo esheshayo (amasobho, amazambane acubuziwe, okusanhlamvu, imikhiqizo eqandisiwe) iqukethe amakhemikhali amaningi, usawoti futhi empeleni ingabangela umonakalo omkhulu empilweni uma isetshenziswe ngokweqile. Amavithamini aphansi futhi alandele izakhi, kodwa "ama-calories angenalutho" amaningi.

Usawoti, njengoshukela, ungubuthi omhlophe. Ukudla kakhulu usawoti kukhuthaza ukugcinwa koketshezi emzimbeni, kwehlisa umfutho wegazi. Zama ukungazitike ngokudla okunosawoti omningi. Ushukela awunalutho futhi ushesha kakhulu.

Iziphuzo ezineshukela ezinoshukela ziqukethe ushukela omningi, izithasiselo zamakhemikhali namagesi.

Utshwala buyingozi ngobuningi, buqukethe nama-carbohydrate amaningi angenalutho, bufaka ushevu emzimbeni futhi bugcine amanzi. Izazi zokudla zivumela iwayini elomile elibomvu noma elimhlophe, elingekho ngaphezu kwe-100 ml. ngosuku. Kodwa ekudleni, kungcono ukugwema uphuzo oludakayo.

Ungakushintsha kanjani ukudla okunobungozi ekudleni?

Uma ukudla okungenampilo kukhona ekudleni kwakho nsuku zonke futhi ngobuningi, kuzoba nzima kakhulu ukukulahla ngasikhathi sinye. Ukugwema ukucindezeleka nokuwohloka, izazi eziningi zokudla okunomsoco zincoma kancane kancane ukuthi esikhundleni sokudla okungenampilo kufake ukudla okunempilo. Isibonelo, okokuqala, ungahlukanisa ukudla kwakho ngezithelo namajikijolo amasha - geza ubeke ama-apula, amapheya kanye ne-kiwi epuletini endaweni evelele noma kudeskithophu yakho. Futhi lapho ufuna ukulunywa, uzobona ipuleti elinezithelo ezinhle nezithela umlomo. Futhi uzokhumbula ukuthi uzifisela impilo, futhi ngeke ufune kakhulu ukudla ama-chips angenampilo.

Qala kancane futhi ungasusi zonke izinto ezingenasidingo ngasikhathi sinye. Faka esikhundleni kancane, ngokwesibonelo esikhundleni sokudla okusheshayo - yenza i-hamburger eyenziwe ngokwakho. Ungathatha ubhanana ophelele, uwufake i-yogurt, ubeke isiyingi sikatamatisi, iqabunga lethisi, inkukhu ebilisiwe noma ebhakwe nocezu lweshizi ngaphezulu ukuze ungadli isinkwa esiningi. Sebenzisa izinongo zemvelo esikhundleni sikasawoti, kuyinto emnandi. Esikhundleni soseji, pheka inkukhu, i-turkey noma enye inyama enamafutha - angabhakwa kuhhavini, umpheki ohamba kancane. Amafriji aseFrance angaphekwa kuhhavini, ngaphandle kukawoyela nhlobo - kumnandi kakhulu, ngikholwe.

Ukudla Oku-10 Okuphezulu Okungenampilo Cishe Udla Zonke Izinsuku

Top 10 Unhealthy Foods You Probably Eat Every Day

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Ungazikhuthaza kanjani ukuthi ushintshele kokudla okunempilo

Kepha ungazincenga kanjani ukuthi wenze isidlo esilungile uma kukhona iphakethe lamakhukhi amnandi kangaka eduzane. Kukhona indlela enjalo - cabanga ukuthi isikhathi esingakanani esiyingozi siqukethe iphakethe lamakhukhi (ushukela, amafutha). Futhi cabanga ukuthi lezi zithasiselo eziyingozi zengeza kanjani amakhilogremu athe xaxa kuwe. Zizwe ukuthi zilimaza kanjani uhlelo lwakho lwezinzwa, futhi esikhundleni sokuthola amandla namandla ekudleni, uthola izinto eziyingozi.

Ungamane uthenge ukudla okungenamsoco, futhi yilokho. Yenza uhlelo lokudla lwesonto kanye nohlu lwegrosa, thenga ngokohlu. Khona-ke i-corny ngeke ube nemikhiqizo eyingozi - futhi uzoshintshela ekudleni okufanele. Nokho, uma indlala ikufikele ngaphandle kwekhaya - khetha ukudla okulula okulungile, funda ukwakheka okulebula bese ucabanga ukuthi kufanelekile ukudliwa.

Hang izithombe ozihlobanisa nezempilo. Buka futhi ufunde imininingwane eyengeziwe mayelana nokudla okufanele - futhi wakhe kabusha kancane kancane ngendlela efanele.

Izinzuzo zokudla okunempilo

Uma sinika umzimba wethu izinto eziwusizo, hhayi ezinongwe ngoshukela nezithasiselo, khona-ke ngokushesha okukhulu uqala ukusho ukuthi “ngiyabonga” kithi. Sizwa ukuqhuma kwamandla nokujabula, sivuka kalula futhi ngokumamatheka ekuseni.

Ngokudla okunomsoco, mancane amathuba okuba nesifo sikashukela, isifo senhliziyo, umfutho wegazi ophezulu, njll. Ukukhiqiza, umsebenzi, ukwanda kwemizwelo, ukubukeka kuthuthuke, futhi isisindo esingeqile siyaphela. Intsha nempilo kugcinwa isikhathi eside.

Ukudla Okunempilo, Ukudla Okungenampilo, Ukudla Okunempilo Uma Kuqhathaniswa Nokudla Okungenampilo, Amagama Okudla Okunempilo, Ukudla Okunempilo Kwezingane

Healthy Food, Unhealthy food, Healthy Vs Unhealthy food, Healthy Food Names, Healthy Eating for kids

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Yini ebangela ukusetshenziswa kwemikhiqizo eyingozi?

Ukungondleki ngendlela efanele kwaziwa njengembangela ecashile yezifo eziningi zabantu. Ukudla ukudla okunamafutha kubangela ukukhuluphala. Ukuchichima kokudla okuqukethe inani elikhulu lokuthatha indawo kanye nodayi kancane kancane kulimaza umzimba, kodwa futhi kuyalutha. Sithanda ukudonsela ukunaka kwakho eqinisweni lokuthi ngokudla ukudla okungenamsoco, lokho okubizwa ngokuthi “uhlelo lokuxwayisa” mayelana nobuthi obungenayo luyayeka ukusebenza emzimbeni. Yebo, yebo, umphumela wezinto eziningi ezengezwe emikhiqizweni ngabakhiqizi banamuhla uqhathaniswa nomphumela wobuthi. Umzimba wakho uthola ubuthi ngemithamo emincane, uyajwayela futhi awusathumeli izimpawu ze-alamu, ezivezwa ukuqubuka kwesikhumba, noma isicanucanu, noma isiyezi.

Umuzwa wokugcwala uyancipha ngokuhamba kwesikhathi. Isizathu salokhu ukudla okuphekiwe. Inomphumela okhethekile emgudwini wamathumbu, ithulisa umuzwa wokusutha. Ukudla kwezitshalo okungamahluko kukhuthaza uhlelo lokugaya ukudla. Ngakho-ke, yenza ukudla kwakho kwansuku zonke ngendlela yokuthi kufake imifino nezithelo eziningi ezingavuthiwe ngangokunokwenzeka.

Akukona kuphela izinga lokudla okudlayo elibalulekile, kodwa nenani. Ukudla okungalungile nakho kunomphumela olimazayo ekusebenzeni komzimba - ukuba emsebenzini usuku lonke, umhlali wedolobha lanamuhla udla ngokujwayelekile kanye kuphela ngosuku kusihlwa, ngisho nangaphambi kokulala. Ngakho, umuntu ufuna ukwanelisa iphango elinamandla. Umuzwa wokugcwala ufika ngemva kwesigamu sehora kuphela ngemva kokuqala kokudla. Kuyaye kuvele ukuthi ngalesi sikhathi umuntu usevele wadla kakhulu, ngaphezu kwalokho okudingwa wumzimba.

Ukudla okungalungile kuyindlela eqondile yokukhuluphala, isifo senhliziyo, izifo zepheshana lesisu. Ngaphambi kokuba udle okuthile ohlwini olungenhla, cabanga kabili. Imikhiqizo eyingozi ifinyeza ukuphila komuntu, ibe nobuthi emzimbeni. Cabanga ngekusasa lakho nelabantwana bakho.

Imikhiqizo Enempilo Eningi

Izazi zokudla okunomsoco emhlabeni wonke zisaphikisana ngokuthi yikuphi ukudla okulungele impilo, nokuthi yikuphi ukudla okungcono ukungakudli. Le ngxabano ithatha amakhulu eminyaka, kodwa mayelana nezinzuzo zemikhiqizo ethile, bonke odokotela nezazi zokudla bavumelana ngazwi linye.

Mayelana nemikhiqizo ewusizo neyingozi (ukudla)

Ama-apula. Kuzo zonke izici, izithelo eziwusizo nezimangalisayo. Okokuqala, ama-acids aqukethwe kuma-apula asiza ukulwa namagciwane abolayo, ngakho-ke ama-apula alungele isisu. Ziwusizo futhi ohlelweni lwenhliziyo nemithambo yegazi. Okwesibili, ukwakheka kwama-apula kuhlanganisa into (quercetin), ebambezela ukukhula kwamangqamuzana omdlavuza. Ongoti bezokudla batusa ukudla i-apula elilodwa noma amabili esiphuzweni santambama ukuze ugcwalise izakhi zokulandelela ezidingekayo. Izinhlobonhlobo zezinhlobonhlobo zinganelisa ngisho nokunambitheka okunzima kakhulu.

U-anyanini. U-anyanisi awuwona nje umkhiqizo owusizo, kodwa futhi uyi-panacea yazo zonke izifo. Nsuku zonke sengeza u-anyanisi cishe kuzo zonke izitsha etafuleni lethu, kodwa asicabangi ngisho nokuthi inqolobane yamavithamini, amaminerali kanye nezakhi zokulandelela kokubili u-anyanisi wezimpande namahlumela awo aluhlaza aqukethe. U-anyanisi unomphumela onenzuzo ekusebenzeni kwesibindi, indlala yegilo, kanye nohlelo lwenhliziyo nemithambo yegazi. Ithuthukisa amasosha omzimba futhi yelapha imikhuhlane.

Ijusi lika-anyanisi liphatha ikhala eligijimayo, uma ubeka u-anyanisi ogayiwe ezithendeni zakho ebusuku, khona-ke ekuseni uzokhohlwa ngomkhuhlane. Umphumela onjalo wokuphulukisa utholakala ngenxa yezinto ezikhethekile ezikhona ku-anyanisi - ama-phytoncides. Lezi zinto zibambezela ukukhiqizwa kwamagciwane futhi ziyakwazi ukuwaqeda ngokuphelele. Kuyaphawuleka ukuthi u-anyanisi empeleni awulahlekelwa izakhiwo zawo zokwelapha ngisho nangesikhathi sokwelashwa okushisa. Ngakho-ke, unezinketho eziningi zokuhlinzeka umzimba wakho ngezinto eziwusizo unyaka wonke futhi, ngaphezu kwalokho, ngezindleko eziphansi kakhulu.

Ugaliki. Njengo-anyanisi, u-garlic unothile ngemisoco futhi unamandla okulwa nomkhuhlane. Ngaphezu kwalokho, i-garlic ijwayele ukumila kwesisu sakho, ibulale ama-microorganisms ayingozi. Lo mkhiqizo uwusizo futhi ngoba wehlisa i-cholesterol egazini. Yiqiniso, i-garlic eluhlaza inempilo kakhulu, kodwa ngemva kokwelashwa okushisa, i-garlic ilahlekelwa iphunga layo elibi. Ngezinsuku lapho ungagwema khona ukuxhumana nabantu, udle ama-clove ambalwa kagalikhi omusha, lokhu kuzoba nomthelela omuhle emzimbeni wakho.

Isaqathe. Kukhona amavithamini amaningi kwizaqathi: A (carotene), ebizwa nangokuthi i-vitamin yobuhle, B1, B2, B3, B6, C, E, K, P, PP, amaminerali (potassium, calcium, sodium, magnesium, insimbi, ithusi, iodine , i-phosphorus, i-cobalt, njll.), futhi iqukethe ama-enzyme, i-fructose, i-glucose, i-lecithin, ama-amino acid, amaprotheni kanye nesitashi. Kunconywa ukudla ngezifo zenhliziyo, isibindi, i-gallbladder, izinso, i-acidity ephezulu yesisu, ukuphazamiseka kwe-salt metabolism kanye nezinqubo ezihlukahlukene zokuvuvukala. Izaqathe nazo zivimbela ukukhula komdlavuza, zithuthukisa ukwakheka kwegazi futhi ziwusizo kakhulu embonweni.

Amantongomane. Uhlu lwazo zonke izinto eziwusizo eziqukethwe kumantongomane kuzothatha indawo yonke yalesi sihloko. Amantongomane anothe kukho kokubili amavithamini namaminerali. Bandisa amandla emadodeni kanye ne-libido kwabesifazane - uhlobo lwe-Viagra yemvelo. Amantongomane nawo alungele inhliziyo, ekuboneni, futhi anciphisa ingozi yesifo sikashukela ngamaphesenti angama-25-30. Amantongomane angasebenza njengesithako esengeziwe esitsheni, asinikeze i-piquancy, kanye ne-snack ezimele evumela ukuthi "umise isibungu".

Inhlanzi. Uma njalo - okungenani kathathu ngesonto - kufaka phakathi inhlanzi esikhundleni senyama kumenyu, unganciphisa kakhulu ingozi yokuthuthukisa nokwandisa izifo zenhliziyo (i-atherosclerosis, isifo se-coronary, nabanye), kanye namazinga e-cholesterol yegazi. Ngasikhathi sinye, ngokuya ngezimfanelo zayo zokudla okunomsoco kanye nezokupheka, izinhlanzi azikho ngaphansi kwenyama (iqukethe izinto eziningi eziwusizo emzimbeni womuntu - kusuka ku-13 kuya ku-23% wamaprotheni, kanye namafutha, izinto ezikhishwe namaminerali), futhi lize lidlule ngisho nangokwendlela yokugayeka kalula kwamaprotheni.

Ubisi. Ubisi, kanye nemikhiqizo yobisi iwusizo kakhulu emzimbeni. Ubisi luqukethe i-calcium edingeka kakhulu, eqinisa amathambo. Abesifazane abakhulelwe bayelulekwa ukuba baphuze ingilazi yobisi ngosuku ukuze balondoloze amazinga e-calcium. Imikhiqizo yobisi olubilile, noma kunalokho amabhaktheriya aqukethe, enza umsebenzi we-gastrointestinal ujwayelekile.

Itiye elihlaza. Ukuphuza itiye eliluhlaza nsuku zonke akuyona nje inkokhiso yemfashini, kuhle kakhulu empilweni. Itiye elihlaza linciphisa ingozi yokushaywa unhlangothi, lithuthukisa amasosha omzimba. Yebo, asikhulumi ngezikhwama zetiye. Ukuphuza isiphuzo esinempilo ngempela nesibalulekile empilweni, thenga itiye elixegayo kuphela futhi okungcono likhiqizwe emazweni lapho ukusetshenziswa kwezithasiselo zamakhemikhali kungavunyelwe.

S'thandwa. Uju luwusizo kakhulu: lukhulisa ukumelana komzimba nezifo eziningi futhi lunezinto ezibulala amagciwane. Kunconywa ukuthatha ekwelapheni izifo zesibindi, i-gastrointestinal tract, izitho zokuphefumula, njll. Lo mkhiqizo omangalisayo wemvelo uqukethe amavithamini amaningi (C, K, E, P, iqembu B), ama-enzyme, ama-acids e-organic namaprotheni, futhi phakathi kwezakhi zokulandelela - itafula le-periodic yonke: i-potassium, i-calcium, i-manganese, i-chromium, i-sodium, i-nickel, i-silicon, i-magnesium, insimbi, ithusi, isiliva nabanye.

Ubhanana. Isithelo esiyingqayizivele esibuye sibe nezakhiwo eziyingqayizivele. Ubhanana ukhulula ukucindezeleka futhi ugcwalise amandla alahlekile. Aqukethe inani elikhulu lamavithamini A, C, ngaphezu kwalokho, ubhanana uqukethe ingxenye yesine yomthamo odingekayo wansuku zonke wevithamini B6. Ubhanana wenza umsebenzi wamathumbu abejwayelekile futhi ushintsha ngokuyisimangaliso ama-laxatives. I-iron kubhanana inyusa izinga le-hemoglobin egazini. Ngaphezu kwalokho, izakhiwo ezizuzisayo zalo mkhiqizo nazo zilele ekujwayelekile komsebenzi wesimiso senhliziyo, ukunikeza ubuchopho umoya-mpilo, futhi kunciphisa i-acidity eyengeziwe yesisu. Kodwa ungakhohlwa ukuthi izindleko zamandla kabhanana zingama-kilocalories angu-90 ngamagremu angu-100, ngakho-ke labo abakhathazekile ngokhalo lwabo akudingeki bathathwe ubhanana.

Iminqumo. Kokubili iminqumo emnyama neluhlaza inezakhi eziningi eziwusizo, amavithamini kanye nezakhi zokulandelela zomzimba. Ngakho-ke, isibonelo, iminqumo igcwele uvithamini E, kanye nensimbi. Iminqumo ingadliwa njengesitsha esizimele (iminqumo emnyama efafazwe ngejusi kalamula futhi ifafazwe ngopelepele obomvu ogqamile ilungele ukudla kwasekuseni, ngokwesibonelo), nasezitsheni (iminqumo embalwa izononga ukhukhamba, engeza ukunambitheka okucashile ku isaladi). Kuyasiza futhi ukudla amafutha omnqumo. Zama ukwenza wonke amasaladi asekelwe kuwo. Ngaphandle kwezakhiwo eziwusizo zeminqumo, njengokudla, nazo zinamakhono obuhle - zingakwazi ukuhlobisa noma yiziphi izitsha ezinhle kakhulu.

Ngaphezu kweminqumo, ukwatapheya nazo zicebile ku-vitamin E. Iqukethe ne-potassium eningi, edingekayo ukuvimbela umfutho wegazi ophezulu.

Akwanele ukwazi ukuthi yikuphi ukudla okuwusizo nokuthi kungani kuwusizo, kubalulekile futhi ukucabangela izici zomzimba wakho futhi ulawule ukudla okunomsoco, ucabangela lezi zici. Ukudla okunomsoco nokunomsoco kungasebenza izimanga. Impilo!

Zilungiselele bese uqala ukucabanga kahle ngokudla namuhla.