Ngokuvamile kubonakala ukuthi izingane zidla ukudla okuningi okungenamsoco.
Futhi ochwepheshe bayacwayisa ukuthi ukudla ukudla okungenamsoco kakhulu kungenye yezinto eziye zafaka isandla ekunganeni kwenani lokukhuluphala kwengane.
Kodwa uyazi ukuthi ungabona kanjani ukudla okungenamsoco?
Ukudla okungeyona impilo
Kuyini ukudla okungenamsoco?
Ngokuvamile abazali bangaqaphela ukudla okuningi okungenamsoco, njenge-candy, amakhukhi, ama-donuts, okusanhlamvu okusasawa okusawoti, i-ayisikhilimu, i-soda, neziphuzo zezithelo, kodwa ngokuvamile bawaqaphele ezinye izinto ezingenamsoco izingane ezidla nsuku zonke.
Ngaphezu kokudla neziphuzo nge-ushukela amaningi owenezelwe, kubalulekile ukukhumbula ukuthi ukudla okungenamsoco kungabandakanya ukudla okunekasawoti noma noma yikuphi kwamandla kagesi ( ikhalori ephakeme ) okungenakho nokudla okunomsoco (okungenalutho amakholori), njenge- fibre , amavithamini, namaminerali, noma amaprotheni.
Futhi khumbula ukuthi ukudla okungenamsoco kungaba amandla-okunamandla okusuka kushukela noma amafutha futhi kanjalo ngaphezu kwama-donuts ne-candy, ukudla okungenamsoco kungabandakanya ukudla okuningi okuthandwa kakhulu kwamafutha , kuhlanganise nokudla okusheshayo okudla nokudla okulula, okufana nalokhu:
- Ama-hamburgers angama-double nama-cheeseburgers
- I-Tacos (ukudla okusheshayo)
- Izinkukhu zezinkukhu ze-chicken
- amazambane athosiwe
- Ubisi buzamazama
- Izinhlamvu zezinkukhu (ama-nuggets noma ama-strip othosiwe)
- Ama-Nacho
- Ukwehla kwamahlathi, isangweji samanzi angaphansi kwemikhumbi
- Ama-pretzels, ama-chips amazambane, kanye nezinye ukudla okulula
- I-pizza slice (ingaba phezulu kasawoti, ngaphezu kwamanoni, ikakhulukazi uma uqala ukufaka inyama ye-meat toppings)
Ukudla okungenamsoco kungabandakanya cishe noma yikuphi ukudla okunamafutha okushisa noma isiphuzo esiphezulu noma ukudla okuphezulu kasawoti.
Ukuqaphela Ukudla Okungcolile
Ukudla okungenamsoco kufana nezinye izinto eziningi - uvame ukuyazi uma uzibona.
Kungasiza ukuthi ube nesilinganiso esiphezulu kakhulu lapho kukhona okungaba ukudla okungenamsoco, ongayibona ngokubuka ilebula lokudla, kufaka phakathi ukuthi kunenani lokudla okunomsoco futhi linalo:
- okungaphezu kuka-35% wamakorikhi avela kumafutha (ngaphandle kobisi oluphansi)
- amakholori angaphezu kuka-10% avela kumafutha agcwele
- noma yimaphi amafutha okuthutha
- okungaphezu kuka-35% wama-khalori asuka ku-ushukela, ngaphandle uma kwenziwa ngezithelo ezingu-100% futhi akukho ushukela owengeziwe
- ama-kilojoule angaphezu kwama-200 nge-servings for snacks
- ngaphezu kuka-200 mg ngokukhonza nge-sodium (usawoti) wokudla okulula
- ngaphezu kuka-480 mg ngokukhonza nge-sodium (usawoti) we-entrees
Ungabuye uhlole uhlu lwezithako zokudla ukuze ubone izinhlobo eziningi zokudla okungenamsoco. Ngokuvamile, uma esinye sezimboni ezimbili zokuqala kungamafutha noma uhlobo lweshukela, kungenzeka ukuthi kungukudla okungenamsoco. Ukutholakala kwesiraphu ye-fructose yezinga eliphezulu ezitshalweni kubuye kube nokuphazamiseka ekudleni kokudla okungenamsoco.
Enye yezinkinga ezinkulu kubazali abathile iwukuqaphela ukuthi uma ukudla okunomsoco kunamafutha noma ushukela. Ingabe isadla ukudla okungenamsoco?
Ukubambisa ubisi, isibonelo, ngokuvamile kukhulu emafutheni kodwa kungaba umthombo omuhle we-calcium. Ngoba ubisi olunamafutha aphansi lungumthombo otholakala kalula we-calcium ngaphandle kwama-khalori amaningi noma amafutha amaningi, ukuxubha ubisi kusazobhekwa njengento yokudla okungenamsoco abantu abaningi futhi kufanele kube kuphela ukwelashwa ngezikhathi ezithile.
Ukugwema Ukudla Okungcolile
Ukuze usize izingane zakho zigweme ukudla okungenamsoco, kufanele uzikhuthaze ukuba zidle ukudla okudla okunempilo nokuningi kokudla okulandelayo okuvame ukubhekwa njengengxenye yokudla okunempilo:
- ukudla okunamafutha aphansi, amafutha agcwele, ne-cholesterol
- ukudla okuphezulu-fiber , kuhlanganise nokudla okugcwele okusanhlamvu, imifino, nezithelo
- ukudla okunomuthi olinganiselwe ushukela nosawoti kuphela
- ukudla okune-calcium , ukuhlangabezana nezimfuneko ze-calcium zansuku zonke
- ukudla okunezinsimbi , ukuhlangabezana nezidingo zansuku zonke zensimbi
Awudingi ukugwema konke ukudla okungenamsoco sonke isikhathi nakuba ungafuni ukwenza kanjalo. I-piramidi yokudla ivumela ngisho namakholori athile okuqonda ukuthi sonke singasebenzisa ukudla "ukudla okunethezeka," kufaka nalabo abane-fat noma ushukela owenezelwe.
Khumbula ukuthi ukunikezwa kwabantu abaningi kwama-calorie okuqondayo kuyinto encane kakhulu, ama-calories angu-130 enama-calories ezineminyaka emihlanu ubudala nama-290 eneminyaka engu-10 ubudala.
Abantu bavame ukunqoba - ukuthola amakholori amaningi kakhulu ngosuku ngalunye. Isihluthulelo sokudla lezi zokudla okungenamsoco ukulinganisela. Ngakho vumela izingane zakho zidle zona ngezikhathi ezithile. Futhi uma wenza, thola izingxenye ezincane (amafriji amancane noma ubisi obuncane obunzima bhuqa, isibonelo).
> Imithombo:
> Amasevisi Okulawula Nokuvimbela Izifo. Ukukhuluphala ngokweqile nokukhuluphala. Izinto ezibangela.
> Institute of Medicine. I-Fact Sheets: Amazinga Okudla Okudla Ezikoleni.