Ukudla okuzokugcina kugcwele futhi kungakugcini
Akunakuphika ukuthi imifino iphilile kithi. Ucwaningo luye lwabonisa ukuthi ukudla ukudla okucebile imifino njengengxenye yokudla okunempilo kungasiza ukunciphisa ingozi yesifo senhliziyo, umdlavuza, uhlobo lwesibili lwesifo sikashukela nokukhuluphala. Ukudla okunomsoco wezitshalo kungasiza ekunciphiseni ukucindezeleka kwegazi .
Imifino izakhi ezinomsoco ezigcwele amavithamini, amaminerali, izifo ezilwa nokulwa nama-antioxidants kanye ne-fiber.
I-fibre ingumsoco obalulekile uma kuziwa ekulawuleni isisindo nesifo sikashukela . I-fibre ikusiza ukukugcina ugcwele, udonsa i-cholesterol kude nenhliziyo yakho futhi ingasiza ekulawuleni ushukela wegazi ngokunciphisa ukugaya. Enye yezindlela ezingcono kakhulu zokwandisa okuqukethwe kwakho kwe-fibre ukukhulisa imifino yakho yokudla , okungcono imifino engekho isitashi.
Imifino engekho-starchy iqukethe ama-khalori angu-25, ama-0 g amafutha, ama-5-6 g we-carbohydrate, ama-3 g fiber, ne-0.5-2 g amaprotheni ngamakhemikhali angu-1/2 okuphekwe noma 1 indebe eluhlaza (ngaphandle kwamafutha engeziwe). Ngaphandle kokuba ikhalori ephansi, nokudla okuphansi kwe-carbohydrate, imifino engekho-starchy yengeza ukuthungwa, ukunambitheka, ubuningi, nombala ocebile kunoma yisiphi isidlo. Uma ungakwenza, uhlose ukwenza 1/2 imifino yakho engeyi-starchy imifino.
Yimiphi Imifino Ebhekwa Njengengewona Isitashi?
- I-artichoke
- I-artichoke izinhliziyo
- I-asparagus
- Bamboo amahlumela
- Ubhontshisi (obuluhlaza, u-wax, isiNtaliyane - ungawudibanisi nalokhu okusanhlamvu - ubhontshisi omhlophe, ubhontshisi bama-navy, ubhontshisi omnyama, njll)
- Amahlumela wezinyosi
- Amahlumela aseBrussels
- I-broccoli
- Iklabishi (eluhlaza, i-bok choy, isiShayina, ebomvu)
- Izaqathe (inothi: 1 isanqante yencane ingu-1 g we-carbohydrate)
- Ukholifulawa
- I-Celery
- Chicory
- Chayote
- I-Coleslaw (ihlanganiswe, ayigqoke)
- Ikhukhamba
- Dandelion
- I-Daikon
- Isitshalo seqanda
- Imifino (collard, kale, lwesinaphi, itheniphu)
- Izinhliziyo zesundu
- Jicama
- Kohlrabi
- Amalekhi
- Ithisi: i-endive, i-escarole, iqabunga, i-ice berg, i-Romaine
- Amakhowe
- Imifino yesinaphi
- Okra
- Anyanisi
- I-Pea pods
- I-Pepper (zonke izinhlobo)
- Radishes
- Rutabaga
- Imifino isaladi (chicory, endive, escarole, ulethisi, amaRoma, isipinashi, arugula, radicchio, amanzicress)
- Ama-peas we-Snow noma ama-pea pods
- Scallion
- Amahlumela
- I-squash (i-cushaw, ehlobo, i-crookneck, i-spaghetti, i-zucchini)
- Ikhekhe le-Sugar snap
- I-chard yaseSwitzerland
- Ubhontshisi obunamakha
- Utamatisi
- I-Turnips
- Ama-chestnuts wamanzi
- Zucchini
Yini Okufanele Ucabange Ngayo Lapho Uthenga?
- Uma kungenzeka ukuthenga ukukhiqizwa okusemkhathini. Ngeke ulondoloze imali kuphela kodwa unciphisa ukunyatheliswa kwekhabhoni lakho ngokuthenga umkhiqizo wendawo. Isikhathi esincane esichitha ukuhamba, kungcono ukunambitheka.
- Cabanga ngokuthenga izinguqulo eziphilayo zemifino ethile equkethe ama-pesticides amaningi. I-pesticide exposure ingandisa ingozi yomdlavuza, izinkinga zesikhumba, i-asthma, ukungapheli, njll. Uma ungakaze uzwe "uhlu olulishumi," ungafuna ukufunda kulo. Lezi yizinto zokudla eziqukethe amazinga aphakeme asele. Ezinye imifino ohlwini zibandakanya: isilimo esidliwayo esinamagatsha anamanzi, isipinashi, i-sweet bell pepper, ikhukhamba, njll.
- Uma uthola ukuthi uchitha imifino yakho ngenxa yokulahleka, cabanga ukuthenga imifino efriziwe. Ngokudlayo bafanelana ne-fresh, uma kungenjalo, ngoba banqamule ekuqhumeni okukhulu okugcina amavithamini namaminerali. Imifino ehlwanyelweyo kulula ukuyilungiselela futhi ngoba isivele isinqunyiwe futhi ihlanzwe.
Kufanele Uzilungiselele Kanjani?
- Hlanganisa imifino yakho nge-garlic encane namafutha, njenge-oliva noma i-canola.
- Gcoba imifino yakho kuhhavini kuphepha lokukhukhi ngosawoti, pepper, amafutha amancane, nanoma yiziphi ezinye izithako ezithandayo-i-rosemary, i-thyme, i-oregano, i-basil, njll.
- Uma usebenzisa imifino yakho esaladini ungawagcoba kuqala ukuze ukhanyise umbala wabo bese uyabanciphisa.
- Gwema ukupheka imifino yakho njengoba lokhu kungabangela amavithamini ukuba angene emanzini. Lokhu kungabenza babonakale bebuhlungu.
- Gwema ukwengeza inani elikhulu lebhotela, ukhilimu, ushizi, ukugqoka isaladi, noma i-oli emifinini yakho njengoba lokhu kungandisa ukhalonakalo kakhulu-ukuguqula ukudla okuphansi kwekhalori ube ikhalori eliphezulu.
Ungayithola Kanjani Imifino Engenayo Isitshalo Esidlweni Sakho?
- Hlela udle izinhlobo ezihlukahlukene zemifino enemibala. Ukudla cishe ngamathathu kuya kwayisishiyagalombili, inkomishi ye-1/2 ephekwe noma 1 indebe eluhlaza nsuku zonke kuzomele kukhulise uvithamini, amaminerali kanye nokuqukethwe kwefayibha.
- Faka imifino ezitsheni ze-sandwich, ama-saladi, izitsha zangasese, ama-omelets, isobho, ama-stews kanye namaprotheni aphezulu nemifino.
- Yenza imifino isisekelo sokudla kwakho. Yidla ukudla kwasemini noma ama-saladi amakhulu, ukudlala i-pasta ye-spaghetti squash noma wenze i-zucchini pasta noma ilayisi le-cauliflower.
- Hlanganisa imifino zibe ukudla okulula. I-pre-cut izaqathe, i-pepper, isilimo esidliwayo esinamagatsha anamanzi, i-broccoli noma ngabe yini oyithandayo bese uyibhangqa ne-hummus noma i-guacamole iphrotheni ne-fibre ecebile eyiphunga engaphansi kwe-carbohydrate. Ungafaka ngisho noma iyiphi yalezi zibe ibhotela le-nut, njenge-peanut butte noma ibhotela le-almond for protein kanye ne-fiber snack.
- Yenza 1/2 imifino yakho yeplate. Lokhu kuzokusiza ukunciphisa ukudla kwakho kwe-carbohydrate kanye nekhalori.
Izinsiza:
Association of American Diabetes Association. Imifino engekho-starchy. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/non-starchy-vegetables.html
UMnyango Wezolimo we-United States. Kungani kubalulekile ukudla imifino. http://www.choosemyplate.gov/food-groups/vegetables-why.html
Isikhungo Soshukela Esiyisimungulu Esiyisimungulu Sesifo Sikashukela. Kungani kubalulekile ukudla imifino. http://www.med.umich.edu/1libr/MEND/Diabetes-NonCarbFoods.pdf
I-Enivornment Working Group Zonke izithelo nemifino engu-48 ene-resiticide data residu. http://www.ewg.org/foodnews/summary.php