I-Healthy Swaps for Eating Diettic Diet

Yidla Lokhu, Akusikho Imibono Yokudla Okuvamile

Kunzima ukusika ukudla ngaphandle kokudla kwakho. Kodwa uma wazi ukuthi yini okufanele udle esikhundleni salokho, kulula ukwenza izinguquko zokudla.

Lezi "zidla lokhu, hhayi ukuthi" imibono izosiza ekwakheni indlela elinganiselayo yokudla okufaka ukudla okuphelele okunempilo kanye nezithasiselo ezimbalwa. Ukwehlisa ukudla kwakho kwezithako ezingenempilo kunganciphisa ingozi yakho yokukhula ngokweqile nokwenza uhlobo lwe-2 lwesifo sikashukela .

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Esikhundleni Sokudla Okusetshenzisiwe Nokuqala

Yidla ukudla okuzenzela okunye nokudla okuncane okucutshungulwa kokudla.

Ukucubungula, ukulungiswa, nokudla okupakanyisiwe ngaphambili kuvame ukwanda kwe-sodium, ushukela owenezelwe kanye namafutha futhi ikhwalithi ngokuvamile ingaphansi kokudla okwenzayo. Uma uzipheka, ungakwazi ukulawula ngokuqondile lokho okungena ekudleni okukudlayo.

Qala ngemithi yonke, izithako ezingaphenduliwe (njengezithelo ezimibalabala nemifino, ubhontshisi, nezinyama ezinomsoco, okusanhlamvu okugcwele, namafutha enempilo), bese wenza ukudla okulinganiselayo, okulinganiselayo

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Esikhundleni sezinkwa ezimhlophe, i-Pasta elicwengileko, iRayisi nama-Crackers

Yidla okusanhlamvu konke okugcwele kanye nezinkwa zokusanhlamvu, ama-pasta, kanye nabaqaphi.

Izinhlamvu ezihlanjulisiwe, ezifana nofulawa omhlophe, zihlutshiwe i-bran ne-germ - izingxenye ezimbili ezinempilo kakhulu. I-bran inikeza i-fiber, kuyilapho igciwane linamavithamini.

Ngakolunye uhlangothi, ukugcina okusanhlamvu konke kuhambelana. Ngenxa yokuthi bane-fiber engaphezulu, kuthatha isikhathi eside umzimba wakho ukugaya futhi ungasiza ukugcina ushukela wegazi lakho lihlolwe.

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Esikhundleni samaKhukhi, ama-Candy, nama-Chips

I-Snack kumantongomane, imbewu, iziqhumane ezigcwele okusanhlamvu, izithelo, nemifino, zihlanganiswe ngamaprotheni.

Amakhukhi, ama-candi, nama-chips azama futhi alula, kodwa ahlinzeka ngamakhalori angenalutho namagqamudidididi engadingeki umzimba wakho (ngaphezu kwalokho, awaneliseki indlala). Esikhundleni salokho, ukudla okune-carbohydrate enempilo kanye namaprotheni. Isibonelo, abakhiqizi bezinhlamvu ezigcwele nge-string ushizi noma i-apula enebhokisi le-peanut.

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Esikhundleni sokudla okuthosiwe

Yidla ukudla okuphekwe kancane ngamafutha enempilo.

Ukudla okujulile okuthosiwe kunamakholori amaningi namafutha. Kungakhathaliseki ukuthi upheka ekhaya noma uyadla, khetha izinto ezihanjisiwe, ezigcoziwe, eziboshwe noma ezibhaka. Ngaleyo ndlela, uzoqiniseka ukuthi uzogcina amafutha anziwe nama-khalori ngokuhlola.

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Esikhundleni sezidlo eziphakanyisiwe kakhulu

Yidla inyama ehlanzekile, inhlanzi, namanye amaprotheni anempilo.

Ukudla okunomsoco, okunjengamasikisi, ukudla kwasemini, kanye nebhethoni ngokuvamile kuphezulu kakhulu kwi-sodium futhi kungenzeka kube phezulu ngamafutha agcwele. Khetha esikhundleni samaprotheni aphilile, njengokunqunywa kwenyama okuye yahlonywa ngamafutha, izinkukhu ezingenasici, nezinhlanzi. Futhi cabanga ngemithombo yamaprotheni yemifino, njengebhontshisi ne-tofu.

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Esikhundleni Sokudla Okusemathinini Ne-Sodium Yengeziwe ne-Sugar

Yidla ukudla okungenawo usawoti ongeziwe futhi akukho ushukela oweneziwe.

Uma uthenga ukudla okucutshungulwayo, njengobhontshisi noma izithelo ezifakwe emathinini, funa izinto ezithi akukho usawoti ongeziwe noma (uma kwenzeka izithelo ezisemathinini) "ekheniwe ngejusi yezithelo."

Ngcono nakakhulu, uthenge izithelo nemifino esisha noma efriziwe. Ngaleyo ndlela, ungaqiniseka ukuthi awutholi uketshezi owengeziwe we-sodium noma wengeziwe.