Kungani amahlanu?

Ekusukeni kwesiqubulo esithi "Yidla okungenani ama-5 wezithelo nemifino ngosuku", kuneNational Health Nutrition Program (PNNS), uhlelo lwezempilo lomphakathi olwethulwe ngo-2001 nguMbuso waseFrance ngenhloso yokulondoloza noma isimo sempilo yabantu ngokwenza ngokudla. Lolu hlelo kanye nezincomo ezivelayo kuncike esimweni solwazi lwesayensi.

Ngakho-ke, ngezithelo nemifino, amakhulu ezifundo ze-epidemiological akhombisile ukuthi abantu abadla izithelo nemifino eminingi banempilo (xhumanisa nendatshana yemiphumela yokuvikela ye-F & V kwezempilo). Futhi lo mphumela omuhle unamandla amakhulu njengoba inani lezithelo nemifino edliwe libalulekile. Ngokwalolu lwazi, ukusetshenziswa okubhekiswe kokungenani kwezithelo nemifino okungu-400g ngosuku kuchaziwe futhi kwafezekiswa ngokuvumelana ezingeni lomhlaba jikelele (i-WHO). Njengoba zonke izithelo nemifino zingalingani ngobuningi, le njongo yansuku zonke ihunyushwa ngokwesabelo.

Kuyini ukuphakelwa kwezithelo nemifino?

Kubantu abadala, ukunikezwa kwezithelo nemifino kulingana no-80 kuya ku-100 g. Ngokuya ngevolumu, lobu ubukhulu besibhakela.

Lokhu kungaba isibonelo i-apula elincane, ama-plums amahlanu, ama-strawberry ayi-10, ubhanana, ipuleti lemifino eluhlaza, noma u-100 g wesobho.  

Ezinganeni, alukho uhlelo lolimi oluchaziwe ngoba ubuningi buzokhuphuka nobudala bengane, kodwa uphawu lokulinganisa lwengxenye ethi “1 ingxenye = ubukhulu besibhakela” luhlala lusebenza.

Ngakho-ke, ingilazi ye-smoothie eyenziwe ngezithelo ezi-5 ngeke ibe izingxenye ezi-5 kepha yinye kuphela. Okufanayo kuya ngesobho: isobho lomhlabathi elenziwe ngemifino eminingi "kubalwa" ngengxenye.

Ngabe inani lezithelo nemifino kufanele lilingane?

Lesi sincomo siyibhentshimakhi! Inani lezithelo nemifino akudingeki lilingane. Ngokuya ngokuthanda kwakho, izifiso zakho zosuku noma uhlelo lwakho, ungadla ama-servings amathathu emifino kanye nezithelo ezimbili, udle zonke izingxenye zakho ngesikhathi sokudla okufanayo noma ngokuphambene nalokho usakaze phezu kokudla kwakho kosuku. Okuhle wukuzama ukuhlanganisa izithelo nemifino ekudleni kwakho ngakunye futhi ushintshe imikhiqizo oyisebenzisayo ngangokunokwenzeka ukuze uthole izinzuzo eziphezulu.

Ukuwadla ngamuphi uhlobo?

Okusha, okuqandisiwe, okusemathinini, okucolekileyo, kusaladi, okusikiwe, okushunqisiwe, esobho, ku-gratin, ku-mash, ku-compote, noma yikuphi ukuma kanye nesitsha inqobo nje uma kukhona ubuningi, okungukuthi u-400g wezithelo nemifino esakazwa ngosuku. usuku lonke. Okuhle wukuthanda imikhiqizo eluhlaza kanye namalungiselelo enziwe ekhaya ukuze ulondoloze amavithamini namaminerali amaningi ngangokunokwenzeka, kuyilapho ulawula amanani kasawoti, amafutha kanye noshukela okwengezwe ezithelweni zakho nemifino.

Uma bengenawo ushukela ongeziwe, ama-compotes angabala kuma-servings akho ansuku zonke. Iziphuzo ezihlanzekile neziphuzo zemifino nazo zingabala njengokusebenza okukodwa kepha kungabi ngaphezu kwesisodwa ngosuku njengoba izithelo nemifino ephelele kubalulekile ekuhlafunweni, ekudleni kwe-fiber kanye nomphumela wokugcwala.

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