Ukudla Okunempilo vs. Ukudla Okungenamsoco: Konke Odinga Ukukwazi

Izinketho zokudla esizenzayo namuhla zinquma ukuthi sizoba nempilo engakanani esikhathini esizayo. Yingakho ukukhetha ukudla okufanele kwemizimba yethu kubalulekile ukuze sihlale sinempilo ngokuhamba kwesikhathi. Ukudla okunempilo kunezinzuzo eziningi, kusukela ekuthuthukiseni amasosha omzimba nokugcina izitho ziphilile futhi zisebenza ngendlela efanele. Ukudla okunempilo kuqinisekisa impilo enhle yengqondo futhi kugcina umzimba unamandla usuku lonke.

Kubalulekile futhi ukuqonda imikhuba yethu yokudla kanye nokukhetha kwethu ukudla ngoba esikudlayo kungase kubonakale kunempilo noma kungabonakali ngempela. Ngakho-ke, yini umehluko phakathi kokudla okunempilo nokudla okungenamsoco, ikakhulukazi uma kukhona iqoqo lokudla elikhangiswa njengokuthi "okunempilo" kithi? Ukuze wazi umehluko phakathi kokudla okunempilo nokungenampilo, qhubeka ufunda futhi uthole ukuqonda okungcono ngokuqhathanisa nokudla okungenamsoco okunempilo nokungafuneki.

Umehluko Phakathi Kokudla Okunempilo Nokudla Okungenamsoco

Ukudla okunempilo kutholakala noma kutholakala ngokwemvelo futhi akucutshungulwa futhi akuntuli izakhi. Ukudla okunempilo kunikeza umzimba imisoco ebalulekile, njengamavithamini, amaminerali, imicu, amaprotheni, nama-carbohydrate anempilo namafutha. Lezi zakhi zibalulekile ekusebenzeni okuvamile kwezidingo zomzimba zomzimba.

Umehluko phakathi kokudla okunempilo uma kuqhathaniswa nokudla okungenampilo, noma ukudla okungenamsoco, usenani lokudla okunempilo. Ukudla okungenamsoco kugcwele ushukela ogayiwe, amafutha, nama-kilojoule, okuholela ezinkingeni ezihlukahlukene zempilo. Zincane ngemisoco ebalulekile futhi azinikezi cishe izinzuzo zezempilo.

Uma uqhathanisa ukudla okunempilo uma kuqhathaniswa nokudla okungenamsoco, kubalulekile ukuqaphela ukuthi ukudla okungenamsoco ngezikhathi ezithile kungase kungabi yingozi ngempela, kodwa ukudla okunezinga eliphezulu lokudla okungenampilo kungaba yingozi emzimbeni ngokwandisa amathuba okuba nezinkinga zempilo eziningi, okuhlanganisa izifo zemithambo yenhliziyo, ukukhuluphala ngokweqile, ukukhuluphala ngokweqile, nesifo sikashukela sohlobo 2.

Yiziphi Izinzuzo Zokudla Okunempilo?    

Ukudla okunempilo kunikeza izakhi ezibalulekile ezinhlotsheni eziningi zokudla, ngakunye okuhlukile futhi kubalulekile ekusebenzeni kahle komzimba kanye nokugcina amathumbu enempilo. Kunezinhlobonhlobo zokudla okunempilo ongakhetha kukho, kuye ngokutholakala kwakho endaweni ethile. Nali uhlu lokudla okunempilo okunezinzuzo zakho siqu emzimbeni okufanele kufakwe eshadini lokudla okunempilo uma liqhathaniswa neshadi lokudla okungenamsoco.

1. Izithelo nemifino: Izithelo nemifino kunothile ngomsoco, kunamavithamini, amaminerali, nemicu ebalulekile, futhi kunezinzuzo zezempilo ezingenakubalwa, okuhlanganisa nokugcina amathumbu enempilo nokunciphisa ingozi yomdlavuza wamathumbu.

2. Izinhlamvu eziphelele: Ukolweni ophelele nerayisi elinsundu kuphakathi kokudla okunempilo okuvame ukutholakala okunempilo okuhle kakhulu ukusetshenziswa njalo futhi kunikeze imicu, amavithamini, nezinye izakhi ezibalulekile emzimbeni. I-Oats kanye ne-quinoa ezinye izibonelo zezinhlamvu eziphelele ezingasetshenziswa futhi esikhundleni sikakolweni nelayisi.

3. Imikhiqizo yobisi: Ubisi, i-ghee, i-cottage shizi, iyogathi, ne-curd kuphakathi kwemithombo ebaluleke kakhulu ye-Vitamin D ne-calcium emzimbeni, phakathi kwezinye izakhi ezibalulekile.

4. Amaprotheni angenalutho: Ukudla inyama engenamafutha yenkukhu, inhlanzi, ubhontshisi, udali, njll., kunikeza izakhamzimba ezibalulekile njenge-zinc ne-iron, kanye namafutha angagcwele, abalwa phakathi kwezakhi ezibalulekile.

5. Amantongomane kanye nembewu: Amantongomane nembewu efana nokwatapheya, amafutha omnqumo, ama-flaxseeds, njll., ahlinzeka ngamafutha abalulekile emzimbeni, abalulekile ekuthuthukiseni nasekukhuthazeni impilo yenhliziyo nengqondo.

Ngaphandle kwalokhu, ukudla okunempilo kuqinisa amasosha omzimba, kwenza amathambo, amazinyo, nemisipha kuqine, futhi kugcina umzimba wonke unempilo futhi usebenza ngendlela evamile.

Lokhu kwakungokunye kokudla okunempilo. Ngokuphambene nezimfanelo ukudla okunempilo okunazo, ukudla okungenampilo noma okungenamsoco kugcwele amafutha angenampilo noma ashintshiwe kanye noshukela ocutshungulwayo, oyingozi emzimbeni.

Ukudla okubi empilweni yakho

Uma uqhathanisa ukudla okunempilo nokudla okungenamsoco, ukudla okungenamsoco kunenani eliphansi lezakhi. Ukuwabeka eshadini lokudla okunempilo nokungenamsoco ukuze kuqhathaniswe, nalu uhlu lokudla okungenamsoco esijwayele ukukudla.

1. Ukudla okuthosiwe kakhulu: Iningi lokudla kwasemgwaqweni kwamaNdiya kuthoswe ngokujulile kusetshenziswa amafutha angenampilo, kugxilwe kumafutha angenampilo, i-sodium, nokuba nama-kilojoule amaningi kakhulu, okuvame ukuholela ekuzuzeni isisindo nokukhuluphala.

2. Ukudla okulula okugayiwe namaswidi: Amaswidi, imikhiqizo enoshukela, amaswidi, amakhukhi, ama-chips, kanye nokudla okulula okupakishiwe, amaswidi, neziphuzo kuvame ukuba nama-kilojoule amaningi, ushukela, kanye namafutha angenampilo.

3. Inyama enamafutha amaningi: Amasoseji nezinja ezishisayo kuvame ukwenziwa kusetshenziswa izingxenye ezinamafutha enyama. Lezi zivame ukuba namafutha agcwele futhi zandise ingozi yesifo senhliziyo nezinye izinkinga zezokwelapha.

4. Imikhiqizo ecolisisiwe: Amafutha acolisisiwe nokolweni, kanye nesinkwa esimhlophe nelayisi, kuphakathi kokudla okuvame ukudliwa. Ukusebenzisa le mikhiqizo ngokulinganisela kungase kulungile, kodwa inezakhamzimba eziphansi kunozakwabo abanempilo. Ngakho-ke, le mikhiqizo ingase inganikezi izinzuzo zomsoco ezifanele emzimbeni.

Isiphetho    

Imvelo isivele isinikeze isipho sokudla okusha nokunempilo; ukuthi sisisebenzisa kanjani lesi sipho kukithi. Ukudla kumayelana nokulinganisela. Ukufaka inani elilinganiselwe lokudla okungenampilo eshadini lokudla okunempilo nokungenampilo kungase kungabi yingozi, kodwa ukukugcina kusezingeni eliphansi nokukhetha ukudla okunolwazi kubalulekile ngokuhamba kwesikhathi ukuze ube nomzimba onempilo.

Imibuzo Evame Ukubuzwa

1. Uyini umehluko phakathi kokudla okunempilo nokudla okungenampilo? 

Umehluko omkhulu phakathi kokudla okunempilo nokungenampilo usesimeni sakho somsoco. Ukudla okunempilo kunenzuzo emzimbeni, kuyilapho ukudla okungenampilo kuvame ukuba nama-kilojoule amaningi kanye nezakhamzimba ezincane.

2. Ungakukhetha kanjani ukudla okunempilo esikhundleni sokudla okungenamsoco? 

Kuhlale kuwumqondo omuhle ukugcina ukudla okulinganiselayo okuhlanganisa zonke izakhamzimba ezibalulekile ezidingekayo nsuku zonke.

3. Yiziphi izinzuzo zokudla okunempilo? 

Ukudla okunempilo kukhuthaza ukusebenza kahle komzimba, kuthuthukisa ukuzivikela komzimba namandla, futhi kunciphise ingozi yezifo zenhliziyo nezinye izimo zezokwelapha.