Uma ukudla okungenamsoco nokudla okusheshayo kungamaqembu amabili okudla okuthandayo, kungase kube yisikhathi sokwenza ukupheka okuphelele kokudla kwentsha. Ngaphandle kokunikeza kancane indlela yokudla, ukudla okuningi okungenamsoco kanye nokudla okusheshayo kunezinhlayiya eziphakeme kakhulu ze-sodium nezinye izithako empeleni ezivimbela impilo yengane yakho.
Nakhu ukudla okune okuphezulu okungafaka isandla ezindabeni ezihlobene nempilo yengane:
1. Soda
Nakuba ama-sodas anganambitha okuhle futhi anikele amandla amakhulu, kungenye yezinto ezidliwayo ezingenamsoco ngaphandle kwalokho. Iphakanyiswe ushukela nezithasiselo ezenza okungozi kakhulu kunokuhle.
Ama-sodas adumile - kanye neziphuzo zamandla-ayancintiswa ngesiraphu ephezulu ye-fructose ye-corn futhi aqukethe i-phosphoric acid, engabangela ukulahlekelwa kwethambo. I-soda ejwayelekile ingaqukatha amathisipuni angama-10 kashukela nge-12-ounce.
Ama-sodas amaningi aqukethe i-caffeine, isisusa esingaba nemiphumela emibi kakhulu. Eqinisweni, iziphuzo zamandla ezinamandla ziqukethe amazinga aphezulu e- caffeine kubantu abasha .
Ucwaningo lubonisa ukuthi isiphuzo esisodwa esiphuthumayo ngasinye esidliwa ngosuku, ingozi yokukhuluphala kwengane ikhuphuka ngamaphesenti angu-60.
I-sodas yokudliwa ayinempilo noma. Ucwaningo luye lwaxhuma ukusetshenziswa kwe-soda ukusetshenziswa kwengozi eyengeziwe yokwehla kwenhliziyo nesifo sohlangothi. Ama-asidi e-citric, athola ama-sodas amaningi, angabangela amazinyo ukuba aphule emaqhenqeni awo-ikakhulu kulabo abaphuza ama-sodas njalo.
Ukuze uthole okunye okunempilo, phuza amanzi ngokushaywa kwejusi langempela lesithelo kuwo. (Uma ujabulela isiphuzo esisodwa ngesikhathi esisodwa njengesipiliyoni esikhethekile, khetha i-soda ephilayo noshukela langempela ushukela.)
2. Fast Burgers Ukudla
I-Burger esheshayo ephuma kwimenyu yokudla okusheshayo inikeza ukulungiswa okusheshayo kwekhalori kwabaningi abasha, kodwa inani lamakholori kanye ne-sodium kuleyo burger iyadumaza.
Isibonelo, i-Bacon Clubhouse Burger esuka eMcDonald's iqukethe ama-calories angu-740 kanye no-1480 milligrams we-sodium. Ikhefu elilodwa elinama-kilojoule, ama-gram angu-40 amafutha kanye nama-milligram angu-1330 we-sodium - futhi lokho akubalanga ngisho nokubheka noma isiphuzo.
Uma ingane yakho engathandi ukuchitha ukuma ekuhlanganyeleni okuthandayo okudla okusheshayo, usengakhetha izinto ezivela kwimenyu yokukhetha enempilo yokudlela. Okungenani, khuluma ngokukhetha i-burger eyisisekelo ukuze unqume inani lamanoni amaningi nama-calories angaphezu.
3. amaFries French
Dweba amafriji, nawo-angumthombo wamafutha agcwele kanye nokuqapha kwe-sodium. I-oda eliphakathi lezinhlanzi ezivela ku-King Burger liqukethe amaphesenti angu-22 enani eliphakanyisiwe lezinsuku zonke ze-sodium namaphesenti angu-26 okudla okuphakanyisiwe nsuku zonke kwamafutha agcwele.
Khuthaza ingane yakho ukuba ikhethe esikhundleni sefries eqoshiwe eyenziwe ekhaya. Noma yenza ama-chips e-kale ukuze uthole ukwelashwa okwanelisayo okuhlinzeka futhi nemithwalo yamavithamini A no-C, kanye nokulandelela inani lamaminerali amaningi. Ama-potato ama-sweet potato ayinhlangano enhle kakhulu, futhi anikeza amavithamini A no-C. amaningi.
4. Ama-chips, ama-Puce Cheese kanye nezinye "Ukudla okungenamsoco"
Ama-chips, ama-chip chips, ama-cheese nokudla okunye okubizwa ngokuthi "ukudla okungenamsoco" okubizwa ngokuthi "ukungcola" ngesizathu esihle - eziningi zazo zihlanganisa izinto ezingezona ukudla okungenakho ukudla okunomsoco noma okungase kubangele nezindaba zezempilo.
Amanye ama-chips e-snack anamafutha angama-29 angamafutha (ngesisindo), ngokuyinhloko avela kumafutha omquba. Wonke lawa mafutha adala impendulo ebuchosheni obenza intsha ifise amafutha amaningi. Yingakho isikhwama esisodwa sama-chips sishabalalala ngokushesha!
Ama-chips amaningi, ama-puppy noma ama-crisps aqukethe uhlu lwezithako olugcwele amakhemikhali nezinto eziyimfihlakalo. Uma uthola okungaphezu kweyodwa isithako esikuthinta, kungcono ukuthi ungayithengi. Isilimo esidliwayo esinamagatsha anamanzi sinamathele futhi i-almond ibhotela inikeza ukudla okuneempilo nokunomsoco, kuyilapho isanqante ithatha isiphuzo esiphuthumayo esiphuthumayo.
Khuthaza ukulinganisela okunempilo
Ukukhulelwa kuyisikhathi lapho ukuphazamiseka kwesithombe somzimba, ukuphazamiseka kokudla, nokukhuluphala kungabamba.
Ngakho kubalulekile ukusiza ingane yakho ukuba ibe nobuhlobo obuhle nokudla.
Gwema ukuvinjelwa ukudla okuphelele. Ukwenza lokho kungahle kuvuselele futhi kubangele ingane yakho iphuze ngokweqile kulezo zokudla noma kunini uma ungekho.
Ukwengeza, ungahlukanisi ukudla ngokuthi "okunempilo" noma "okungenampilo." Ukwenza kanjalo kuzobangela intsha ukuthi ithathe noma yini enempilo kufanele ithambele kabi.
Kunalokho, nikeza ukudla okuhlukahlukene futhi ukhulume ngenani lomsoco. Gcina ikhishi elinokudla okunempilo futhi ube yisibonelo esihle. Bonisa ingane yakho ukuthi uyakwazisa impilo yakho ngokuqapha lokho okufaka emzimbeni wakho.
> Imithombo:
I-American Heart Association: I-Sugar 101
Amasevisi Okulawulwa Nokuvimbela Izifo: Ukusetshenziswa Kwokudla Phakathi Kwabafundi Bezikole Eziphakeme - E-United States, 2010
Ukudla okusheshayo okudla okusheshayo: Amaqiniso kaMcdonald's Nutrition
Ukudla Okusheshayo Okusheshayo: Ama-Burger King Amaqiniso Okudla