Abazali basebenzisa umqondo wokuthi kukhona ukudla okunye okufanele bakhuthaze izingane zabo ukuba zidle kanye nabanye okufanele zigweme.
Phakathi kokudla okuvame ukubhekwa njengengxenye yokudla okunempilo:
- Ukudla okunamafutha aphansi, amafutha agcwele, ne-cholesterol
- Ukudla okuphezulu , okuhlanganisa ukudla okuphelele okusanhlamvu, imifino, nezithelo
- Ukudla okunomuthi olinganiselwe ushukela nosawoti
- Ukudla okune-calcium , ukuhlangabezana nezidingo ze-calcium zansuku zonke
- Ukudla okunomcebo we-Iron , ukuhlangabezana nezidingo zomntwana zansuku zonke
Yiqiniso, izingane kufanele zigweme nokudla okunamafutha amaningi kanye nokudla okuphezulu kwekhalori . Izingane zidinga amanye amafutha ekudleni kwazo, kodwa ngokuvamile, kuphela ama-30% wekhalori yansuku zonke yengane kufanele ivela kumafutha - amaningi okumele abe ngamafutha angenayo i-insaturated.
Amalebula okudla kanye ne-% Daily Value asekelwe kwizidingo zokudla okunempilo yabantu abadala, ukuze inani eliphelele lamagremu amafutha omuntu omdala adinga usuku ngalunye, okungaba ngu-65g, lingaphezu kwalowo oneminyaka emihlanu ubudala kuphela idinga amakholori angu-1400 nama-45g wamafutha ngosuku ngalunye. Usengasebenzisa ilebula lokudla kanye ne-% Daily Value yamafutha njengomhlahlandlela lapho ukhetha ukudla okunamafutha aphansi ezinganeni zakho.
Ukudla okuphezulu
Ngokuvamile abazali bayatshelwa ukuba bakhethe ukudla okunamafutha aphansi, kodwa kungase kube lula ukugwema ukudla okuthandwa kakhulu okudumile okungenzeka ukuthi izingane zakho sezivele zidla.
Isinyathelo esihle esilandelayo kungaba ukufunda indlela yokubona ukudla okuphakeme noma okuphansi kwamafutha. Funda amalebula okudla bese uqala ukukhetha lezo zokudla ezingaphansi kwamafutha.
Ngokuvamile, ukudla okungaphezulu kwamafutha aphelele kuzoba nama-13g noma angu-20% Okubiza Kwansuku zonke (noma izidingo zansuku zonke) zamafutha ngokukhonza noma ngaphezulu. Ngakolunye uhlangothi, ukudla okunamafutha aphansi ngokuvamile kuzoba ne-3g noma 5% Inani Lansuku zonke lamafutha ngokukhonza noma ngaphansi.
Ukudla okuvamile okuphezulu kwamafutha, ongabheka izindlela ezingezansi zokudla noma ukudla ngokulinganisela, faka:
- Ama-candies
- Ukuxuba umzila (izinhlobo ezithile eziqukethe ushokoledi chips)
- I-sauce ushizi
- I-Ricotta ushizi owenziwe ngobisi obugcwele noma obuyingxenye ye-skim
- Inkukhu imbiza ipayipi
- I-pie (i-pecan, cherry, i-chocolate creme, isibonelo)
- Ubisi olunqatshiwe (obumnandi)
- I-sauce emhlophe yokwenza
- Ama-Ribs
- Amantongomane aseMacadamia, ama-pecans nama-cashews
- Isaladi yama zambane
- I-Au Gratin amazambane
- Hash amazambane ama-brown
- I-Cheesecake
- Isiphefumula sesipinashi
- Ubhontshisi obhakiwe nezinhlaka
Inkabi, ingulube, iwundlu, i-turkey, kanye nenkukhu ingaba namanoni amaningi, nakuba lokho kunganciphisa uma unciphisa amafutha avelayo ngaphambi kokulungiselela nokuwakhonza. Futhi, esikhundleni sokubakhonza okuthosiwe noma ngokudla okunye - okuyokwandisa okuqukethwe kwamanoni okudla - bakhonze okugcoziwe, okubiwe, abilisiwe noma abhakabisiwe.
UMnyango Wezolimo wase-United States (USDA) unikeza amathiphu engeziwe okusiza ukukhetha ukudla okunamafutha nezinkukhu eziphansi:
- Thenga izinyosi ezinomsoco kakhulu (okuzoba namafutha amancane), kufaka phakathi ama-steaks azungezile kanye nama-roast (amehlo ojikelezayo, nxazonke, nxazonke ezansi, tip tip nxazonke), phezulu, sirloin phezulu, chuck ehlombe kanye nengalo.
- Ukupheka izinqumo zokugoma ezinengulube, okubandakanya ingulube ihamba, i-porcelain tenderloin, i-center loin, ne-ham.
- Khetha inyama yenkomo okungenani engu-90% incike.
- Kungakhathaliseki ukuthi uthengise izingxenye zezinkukhu ezingenasici noma ususe isikhumba ngaphambi kokupheka nokukhonza.
- Nika izingane zakho ezinomsoco, izinyosi, inyamazane, noma ezinye izidlo ezinamafutha aphansi, ukukhumbula ukuthi i-bologna ejwayelekile ne-salami ingaba namafutha amaningi.
Ukudla Okusheshayo Kwe-Fat
Akufanele kusimangaze ukuthi ukudla okuningi okunamafutha aphezulu kukhona ukudla okusheshayo. Empeleni, ama-33% we-USDA's top 100 fat-fat foods are foods fast. Ezinye zifaka:
- Amaqanda nama-biscuits
- Ama-hamburgers angama-double nama-cheeseburgers
- I-Tacos
- Izinkukhu zezinkukhu ze-chicken
- amazambane athosiwe
- I-Milkshakes
- Isinkwa samanzi neshizi
- I-Croissant, neqanda, ushizi, nebhethoni
- Isangweji lesitimela samanzi samasaladi
- Isinkwa sesiFulentshi sinamathela
- Izinhlamvu zezinkukhu (ama-nuggets noma ama-strip othosiwe)
- Ama-Nacho
- Izinja zommbila
- Enchiladas
- Isidlo sinquma isangweji yamanzi angaphansi kwamanzi
- Amanki anyanisi
Yiqiniso, inani lamafutha nama-kilojoule izingane zakho ezidlayo uma zihlala phansi ukudla okusheshayo zizoxhomeka ekutheni ubukhulu bokudla abadlayo. Isibonelo, i-12 oz ye-Vanilla Triple Thick Shake e-McDonald's inamafutha angu-10g (15% we-Daily Value *) nama-calories angu-420. Ngakolunye uhlangothi, ingu-32 oz inamafutha angama-26g (i-41% ye-Daily Value) nama-calories angu-1110, okuyi-half of the fat and a third of the calories izingane eziningi ezindala zidinga lonke usuku.
Ngokufanayo, ukuhlelwa okuncane kwamafries aseFrance eMcDonald's kunamafutha angu-13g (i-20% ye-Daily Value) nama-kilojoule angu-250. Uma uphakamisa lokho ku-oda enkulu, uzokwandisa amafutha kuya ku-30g (47% Inani Losuku Lonke) nama-khalori ku-570.
Kuyacaca ezibonelweni ezingenhla ukuthi ingane ingathola cishe onke amafutha ayidinga ngosuku (futhi-ke amanye) nje ngokulandelana okukhulu kwamafries aseFrance nokuzamazama okukhulu. Lokhu kubalulekile ukuthi ufunde amaqiniso okudla okunomsoco okusheshayo ezindaweni zokudlela ozikhonzile zokudla okusheshayo futhi ufunde ukukhetha ukudla okunamafutha aphansi, noma ngabe uphuma.
Ukunciphisa ukudla okusheshayo ndawonye ndawonye kungabuye kube umqondo omuhle ukusiza ukunciphisa ukudla kwengane yakho yokudla okunamafutha aphezulu.
* Izimiso zansuku zonke zisekelwe ezidingo zabantu abadala.
Imithombo:
> Izincomo Zesidlo Sezingane Eziphilile, > American Heart Association. Kubuyekezwe ngomhla ka-14 Meyi 2015. > http://www.heart.org/HEARTORG/HealthyLiving/Dietary-Recommendations-for-Impilo-Izingane_UCM_303886_Article.jsp#.VwlbWkcVAsA.
> I-McDonald's USA Imininingwane Yokudla Yezinto Ezidumile ZeMenyu. http://nutrition.mcdonalds.com/usnutritionexchange/nutritionfacts.pdf.
> USDA. Ngaphakathi kwePhiramidi Yokudla. Amathiphu ukukusiza wenze izinqumo ezihlakaniphile kusuka eqenjini lezinyosi. https://www.choosemyplate.gov/protein-foods-tips.
I-USDA Idatha Yomhlaba Kazwelonke Yezokudla I-Reference Reference, Ukukhululwa 18. Ingqikithi yamafutha (g) (g) Okuqukethwe kokudla okukhethiwe ngokulinganisa okujwayelekile, okuhlungwa ngokuqukethwe komsoco.