Ungakwenza Kanjani Ukudla Kwakho Okunomsoco Kakhulu Ukudla Okucebile: Izindlela Eziyisi-6 Zokwenza

Inkulumo ethi "more bang for your buck" kungenzeka uyayazi, futhi yileyo ndlela esincamela ngayo ukucabanga ngokuminyana kwezakhi.

Ungadla ukudla okuningi kakhulu ngosuku, ngakho ukukhetha ukudla okunomsoco ophezulu kungakusiza uhlangabezane nezinhloso zakho zokudla okunomsoco kuyilapho ugcina ibhalansi enempilo yamakholori noma amandla omzimba wakho.

Kufanele ukhethe ukudla okunezinga eliphezulu lokudla okunomsoco. Ukudla okunomsoco kunamazinga aphansi kashukela, usawoti, ama-carbohydrate, namafutha amabi. Ukudla okunomsoco kunama-kilojoule aphansi futhi kunamavithamini namaminerali amaningi.

Umzimba wethu uthola ukondliwa kwamavithamini namaminerali, kukugcina unempilo futhi kunciphisa amathuba okuba nezifo ezingamahlalakhona. Umzimba wethu ungamunca amavithamini namaminerali ngokuphumelelayo uma siwadla ekudleni. Sisebenza kanzima empilweni kangangokuthi kubalulekile ukudla imisoco enikeza amandla emizimbeni yethu. 

Kungani kubalulekile ukudla ukudla okunomsoco empilweni yakho?

Ukudla ukudla okunomsoco omningi kukhuthaza ukusebenza kwemizimba yethu yansuku zonke, impilo evamile, nokuphila isikhathi eside.

Isihluthulelo sokuhlala unempilo ukudla ukudla okunezakhi ezizuzisa kakhulu ezifana namaprotheni, i-fiber, amafutha anempilo, amavithamini, namaminerali nama-kilojoule aphansi, ushukela owengeziwe, agcwele, namafutha eTrans.

Amazinga ethu wansuku zonke wamandla, ikhono lokululama emsebenzini womzimba, ukuqonda, nesimo sengqondo konke kuthonywa yilokho esikudlayo. Ukwengeza, esikudlayo kuyisici esibalulekile engcupheni yethu yokuthola nokwelapha izifo ezingamahlalakhona. Ukudla okunomsoco ophakeme kungcono kakhulu ukunikeza imisoco enikeza amandla emizimbeni yethu.

Amathiphu aphezulu ayi-6 Okwandisa Ukuminyana Kwezakhi Zokudla Kwakho

Iqonde kakhulu kunalokho ebonakala ikhulisa ukuminyana kwezakhi zokudla kwethu. Nokho, kudinga ukucatshangelwa, isayensi, nokungaguquguquki ukuze kuthuthukiswe impilo yakho.

1. Yithi yebo kweminye imifino

Ukudla imifino eminingi kuyisu eliqinisekile lokugcina impilo nokuphatha isisindo. Imifino enamahlamvu aluhlaza kufanele ibe yingxenye yakho konke ukudla; izindlela zokupheka eziningi nezindlela zokupheka zingakufanela kalula. Imifino ilayishwe izakhi kanye ne-fiber esekela impilo yamathumbu akho nezinye izitho zangaphakathi futhi ikugcine uqhubeka.

Njengoba izithelo nemifino kunomsoco oyingqayizivele, kubalulekile ukudla okuhlukahlukene. Uma udinga usizo lokuwafaka ohlelweni lwakho, ungawangeza esobho, ama-protein shakes, izitsha ze-pasta, ama-smoothie, amasoso namadiphu.

2. Lungiselela ukudla okunempilo

Isitsha esivamile se-macaroni noshizi akuyona isidlo sakusihlwa esinokulinganisela kahle. Kalula nje, ayinawo amaprotheni nombala (umsoco).

Ukudla kwethu kufanele kuhlose ukufaka womathathu ama-macronutrients, kanye nohlu lwama-micronutrients namafutha anempilo. Ukwenza isidlo sakusihlwa esinomsoco akudingi ukuthi uyeke ukudla okuthandayo. Shintsha izinto ezimbalwa esikhundleni salokho ukufaka imisoco eyengeziwe. 

Qala ngokufaka i-pasta emhlophe esikhundleni se-macaroni kanye noshizi iresiphi yakho ngokusanhlamvu okuphelele kanye ne-pasta ephezulu yamaprotheni. Okulandelayo, engeza izimbali ezimbalwa ze-broccoli kanye nenkukhu eqoshiwe. Kwesinye isikhathi kufanele udale ukuze udle ukudla okunezakhamzimba eziningi.

3. Yiba umthengi ohlakaniphile

Uma isiqandisi noma amadrowa akho engenalutho lokudla okunekhalori ephezulu, mancane amathuba okuthi ukudle. Bathi ukudla okunempilo yilabo abangenawo amalebula omsoco; gcwalisa i-trolley yakho ngezithelo nemifino futhi wenze umzamo wokuzifaka kukho kokubili ukudla okuyinhloko nokudla okulula. 

Khumbula ukugcina i-pantry yakho nezinye izinto ezinomsoco ezenza ukudla okulula okumnandi, njengamantongomane, imbewu, izithelo ezomisiwe, nokunye.

4. Yidla amaprotheni kukho konke ukudla nokudla okulula

Amaprotheni asekela imizwa yakho, imisipha, amasosha omzimba, nokunye kuyilapho ekugcina uzizwa ugcwele isikhathi eside.

Hlela ukusebenzisa ingxube yemithombo yamaprotheni okudla okuphelele, kokubili amaprotheni ezitshalo nawezilwane, njengenkukhu, ama-alimondi, ubhontshisi, i-tofu, amaqanda, inyama, udali, kanye nezilwane zasolwandle, ukuze uthole iphrofayili yomsoco egcwele kahle.

Njengomthetho, zama ukuba 20-30 amagremu of amaprotheni at isidlo ngasinye kanye 10-20 amagremu at umthamo ngamunye.

5. Faka nemifino enamahlamvu eyengeziwe

Imifino enamahlamvu ine-calories ephansi namavithamini, amaminerali, kanye ne-fiber. Izibonelo zalokhu isipinashi, imifino ye-collard, ne-kale.

Uma ungawuthandi ukunambitheka, ungawahlanganisa abe ama-smoothie, uwafake kumasaladi, noma uwajikijele ekudleni kwe-pasta, okuzoba ukudla kwemifino okucebile ngamaprotheni. Esikhundleni sokusebenzisa ama-carbohydrate njengesisekelo sokudla kwakho, sebenzisa imifino ngoba igcwele izakhi futhi izosekela impilo yakho yonke.

6. Yidla izinhlobonhlobo zokudla okunomsoco

Kubalulekile ukuqonda ukuthi ayikho i-superfood eyodwa enganelisa zonke izidingo zakho zokudla okunomsoco. Noma kunjalo, siyizidalwa zomkhuba futhi sivame ukukhetha ukudla okufanayo.

Izinhlobonhlobo zizosiza futhi ukuqinisekisa ukuthi uthola amavithamini namaminerali ahlukahlukene, ukuvimbela noma yiziphi izikhala zokudla okunomsoco ekudleni kwakho

Isiphetho

Ukudla okunempilo kufanele kufake inqwaba yokudla okunomsoco. Umzimba wakho nengqondo izothola amavithamini amaningi, imisoco, amaprotheni, i-fiber, namafutha anempilo adingekayo ukuze kusebenze kahle uma ukhetha ukudla okunomsoco uma kuqhathaniswa nama-kilojoule angenalutho. Kubalulekile ukuba nokudla kwemifino okucebile ngamaprotheni ohlelweni lwakho lokudla. 

Ngakho-ke, ngokuzayo lapho uyothenga egrosa, zama ukupakisha inqola yakho ukudla okunomsoco njengemifino, izithelo, amaprotheni ezitshalo nezilwane ezingenawo amandla, nezinto zobisi ezinamafutha amancane.

UNksz Sunitha

I-Dietetics kanye Nokudla

Musheerabad, Hyderabad