Umqondo wokunciphisa ukudla wazalelwa eMelika. Konke kwaqala ngokulwa ne-cholesterol - isitha esikhulu, ngokusho kososayensi baseMelika, hhayi nje ngomfanekiso ophelele, kodwa futhi nempilo yabantu ngokujwayelekile. Ngenxa yalesi sizathu, i-United States imemezele impi yangempela emafutheni ezilwane. Yiqiniso, ekuqaleni wayebukeka eyinqaba. Abantu baseMelika bakhuthazwa ukuba badle noma yini ngaphandle kwamafutha ezilwane. Izinga lolu hlelo lwezempilo yesizwe elethe ngalo seliyaziwa manje. Iphesenti lokukhuluphala e-United States ikakhulukazi nasemhlabeni wonkana selifinyelele umkhawulo. Ukwehliswa okuphelele kwemikhiqizo sekuvele kuyinguqulo yokugcina yephrojekthi yokulwa nokukhuluphala.
Namuhla, ochwepheshe be-American Dietetic Association baphakamisa ukukhathazeka ngalokho ubisi oluncibilikisiwe, i-cottage shizi, ushizi kanye neyogathi kungaholela umuntu ekuhlaselweni yinhliziyo, isifo sikashukela kanye nokuzuza kwesisindo esingalawuleki.
Injabulo yawo wonke umuntu
Wonke umuntu olahlekelwe isisindo ujabule ngezindlela ezahlukene. Konke ukwehlisa isisindo akujabulisi ngendlela efanayo: zibeke eceleni kukho konke, bala ama-calories, uphile ngokudla uye ekudleni ... Wonke umuntu ufuna ukulahlekelwa ngangokunokwenzeka futhi ngesikhathi esifanayo asebenzise kancane ngangokunokwenzeka enqubweni yokulahlekelwa isisindo. Ngokuphathelene nalokhu, ukudla okunekhalori ephansi, noma, njengoba kubizwa nangokuthi, "zero", kubukeka njengohlobo lwendlela yokuphila. Kubonakala sengathi, ngokomqondo wezinto, zidle ngendlela ofuna ngayo, ngeke ube ngcono. Ayikho indlala eqeda amandla. Kodwa ukube yonke into ibilula kangaka ... Ukukhanya kusitshele ngezingibe zemikhiqizo eyengayo Elena Zuglova, isazi sokudla okunomsoco, ophakanyisiwe wesayensi yezokwelapha, iphini. udokotela omkhulu womsebenzi wezokwelapha womtholampilo "Ukudla okunempilo kanye nempilo".
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Uhlu olungaphelele lwazo zonke izintelezi
Amafutha e-Trans, ama-sweeteners, ama-stabilizers - lokhu akulona uhlu oluphelele. "?" – uyabuza. Okokuqala, ukuze i-cottage shizi enamafutha aphansi noma i-kefir igcinwe isikhathi eside. Esinye isizathu ukuthi ukudla okunamafutha aphansi akumnandi kakhulu. Ngakho-ke, ukuzenza zidle kancane noma kancane, kunezelwa zonke izinhlobo zama-flavour enhancers. Okokuqala, amaswidi. Cha, hhayi ushukela. Phela, abakhiqizi bayaqonda ukuthi umthengi uzoholelwa esikhundleni sikashukela - umkhiqizo ongenamsoco. Abathengi kuphela abangazi ngaso sonke isikhathi ukuthi ama-substitutes kashukela athandwa kakhulu embonini yokudla - i-fructose, i-sorbitol ne-xylitol - inamakhalori angaphansi kwe-1,5 kuphela kunoshukela. Okuwukuphela kwento enandisa ikhalori eyi-zero yi-sucralose… Kepha akuvamile ukuthi kusetshenziswe ekukhiqizweni kokudla ngenxa yezindleko zayo eziphakeme.
Ngakho-ke, isibonelo, ngo-150 ml we-yogurt enamafutha aphansi, kutholakala ama-250 kcal. Lokho akuhlukile kakhulu kokuqukethwe kwekhalori kweyogathi ejwayelekile kusuka kubisi lwamafutha ayi-2,5%. Umthengi ongafundi ukwakheka angahle angaqageli ngalokhu. Futhi ngasikhathi sinye siwela ogibeni lwengqondo: Ngathenga umkhiqizo onamafutha aphansi, okusho ukuthi ngingawudla kakhulu. Le yindlela amakhilogremu angeziwe avela ekudleni okunamafutha aphansi.
Inkinga futhi ilele eqinisweni lokuthi ungase ungatholi uhlu oluphelele lokubunjwa komkhiqizo. Ezinye izithako zingase zingafakwa ohlwini. Ngokusemthethweni, umenzi akazange akukhohlise. Ukuthi nje ngaphansi komthetho wethu, izithako okungafanele zibe yingxenye yomkhiqizo kungenzeka zingabi sohlwini lwesithako. Ngempela, yini okufanele yenziwe amafutha emifino ku-ayisikhilimu, njengoba wazi, enziwe ngomkhiqizo wezilwane - ubisi lwenkomo?
Kunendlela eyodwa kuphela yokuphuma: ukugxila kuphela empilweni yeshalofu. Umkhiqizo wobisi owahlala isikhathi eside ngaphandle kwekhalori ngaphandle kwezithasiselo awunakuba njalo!
Iphutha elibulalayo
Isisindo esiningi sokuzinciphisa senza elinye iphutha - ziguqula ngokuphelele ukudla okunamafutha aphansi. ", - kusho u-Elena Zuglova. - “.
Ngazo zonke lezi zizathu ezingenhla, ukulandela indlela yokudla okunamafutha amancane kufanele kwenziwe kuphela ngaphansi kweso lengcweti yokudla!
Kuze kube yilapho ufika kudokotela, yenza ukuntuleka kwamafutha okungenani ngamafutha emifino. Hhayi isundu - noma ngabe ikhwalithi enhle (ukudla, hhayi ubuchwepheshe). Ngenxa yokuthi iwusizo kancane phakathi kwamanye amafutha emifino, iphansi kakhulu kubo ngokuqukethwe kwe-polyunsaturated Omega-3 kanye ne-Omega-6 fatty acids. Ngendlela, akuwona umnqumo, njengoba abantu abaningi becabanga, ophumelelayo, kodwa u-linseed. Kodwa isilinganiso samafutha emifino nawezilwane ekudleni kufanele sibe ngama-50/50.
Ukudla okunekhalori ephansi akugcini nje esigabeni sobisi. Ngisho nezimpahla ezibhakiwe manje zingatholakala ngesithonjana "" semfashini. Ukwakheka kwemikhiqizo enjalo kufanele kufundwe ngokucophelela. Ufulawa wezinga eliphezulu akufanele uvele kuwo, okungenani emigqeni yokuqala. Ukugaya okuqinile (i-wallpaper noma ehlutshiwe), i-rye, okusanhlamvu okuphelele - sicela. Lesi sakamuva sitholakala ngokugaya okusanhlamvu ngesikhathi esisodwa ngaphandle kokuhlunga okwengeziwe, ngenxa yokuthi izakhi eziwusizo kakhulu zokusanhlamvu zigcinwa kuwo. Futhi, bheka ama-sweeteners. Khumbula ukuthi ukuba khona kwe-fructose akwenzi umkhiqizo ube nama-kilojoule amancane. Ngokwehlukana, kufanele kushiwo mayelana namaqebelengwane amakwe "ikhalori ephansi". Lokhu kumane kuyingxube lapho ezinye izithako zishintshwa kufakwe amafutha amancane noma anekhalori ephezulu kunalezo ezisetshenziswa ekhekheni elivamile. Ngokuvamile, lawa ama-fat-fat cottage shizi nokhilimu. Umbuzo uwukuthi: yiziphi ikhwalithi futhi zibhekwa kanjani njengekhalori ephansi?