Kukho uluhlu olude lokutya onokucinga ukuba akukho miqathango. Kwaye zisusela kwiintlobo ezikhethekileyo-iwayini, itshokolethi-ukuya kubenzi bobubi obutsha, njengeziqhamo. Ungade utsibe ukutya imifuno ethile ukuba ucinga ukuba ezinye azisempilweni kunezinye. Kodwa apha eTokyolunchstreet sikholelwa ukuba konke ukutya kunye neziselo zifanelekile kwipateni yokutya okunempilo, kwaye kukho izizathu ezininzi zokutya ezingahambelani nempilo. Ngethamsanqa, akukho mfuneko yokuba unqumame malunga nezi zisixhenxe zokhetho zimnandi nezisempilweni ezifumene igama elibi. Zinokuba nesondlo, zinciphise umngcipheko wezifo ezingapheliyo, zonge ixesha kunye nemali kwaye zonyuse ulwaneliseko lwakho lonke. Ngoku oko kukutya esinokukufumana ngasemva.
Ungaphoswa: Izizathu ezi-5 zokuba itshizi ilungile kuwe
1. Iibhanana
Yizame: Iibhanana ezilunywe yiTshokholethi eQinisekileyo
Ngelishwa, iibhanana zinegama elibi lokuba sisiqhamo esityebileyo se-carb. Kodwa eneneni eso sesinye isizathu sokuba bakhulu kangaka. Uphando ibonisa ukuba ukutya iibhanana kunokuba kuhle njengokusela isiselo sezemidlalo ekuqhubeni umthambo. Ngaphandle kokuzilolonga, bangumthombo olungileyo we potassium, esinye sezondlo abantu abadla ngokungaphumeleli kuzo, nto leyo eyimfuneko ekuncedeni ukulawula uxinzelelo lwegazi. Ngaphezu koko, iibhanana (ingakumbi eziluhlaza) ziqulethe isitatshi esixhathisayo , uhlobo lwe-carbohydrate olunokuthi luphucule i-microbiome yakho yamathumbu kwaye ikuncede uhlale uncinci.
2. Imifuno enkonkxiweyo
Abantu abaninzi bacinga ukuba amatsha angcono xa kuziwa kwimifuno. Kodwa ukuba uyakholelwa ukuba iinkonkxa okanye ezikhenkcezisiweyo zingaphantsi, cinga kwakhona. Bona eneneni nje okunesondlo njengoko fresh, 2014 uphando kwi Ijenali yaseMelika yeLifestyle Medicine imiboniso, kodwa isoloko ilukhetho olufikelelekayo kwaye ungasoloko unezinye esandleni. Ngaphezu koko, awuyi kulahla imali yakho njengokuba usenza xa ulibala ukusebenzisa imveliso entsha kwifriji yakho. Ngelixa ukutya kwemifuno emitsha ngexesha lonyaka kulungile, ukugcina ezinye iinketho ezinkonkxiweyo esandleni kuthetha ukuba i-pantry yakho ikulungele ukuhamba xa ufuna isidlo esinempilo kwipinki. Kwaye, ezinye imifuno enkonkxiweyo iphezulu kwizondlo kunezo zitsha. Iitumato ezinkonkxiweyo ziphezulu kwi-antioxidant lycopene, xa kuthelekiswa nentsha, kunye nombona wokunkonkxa nawo wongeza umsebenzi wayo wokulwa ne-antioxidant. Qinisekisa ukuba ukhetha iinketho ezingenayo ityuwa okanye i-sodium ephantsi xa kunokwenzeka.
3. Itshokholethi emnyama
Yizame: Zucchini Brownies yetshokholethi
Mhlawumbi uyazi oku kumava, kodwa ukutya itshokolethi kunokukwenza wonwabe ngakumbi. A uphononongo lwezifundo ezisibhozo yafumanisa ukuba iikhompawundi kwitshokolethi (kubandakanywa necocoa flavanols) yandisa ukusebenza kwengqondo. Abathathi-nxaxheba baye baxela ukuba baneemvakalelo zolonwabo ngakumbi emva kokulungiswa kwetshokholethi-okanye, ubuncinci, bekwazi ukuguqula isimo sengqondo esibi. Ngaphezu koko, abantu abatya itshokolethi rhoqo banomngcipheko ophantsi wama-29 wesifo senhliziyo kunabo bayekayo, uphando olongezelelweyo imiboniso. Ubusazi ukuba intliziyo yakho iyayithanda. Itshokholethi imnyama, kokukhona iqulethe iiflavanols ezilungileyo kakhulu kuwe.
4. Ikofu
Ngaba ukhe wacinga ngokunciphisa ngenxa ye-caffeine? Ikomityi yemihla ngemihla okanye ezimbini zekofu (okanye ngaphezulu) zinokukunceda ukuba uhlale ubukhali. Kuphononongo phezu kwabasetyhini abangaphezu kwama-6,000 abapapashwe kwi Iijenali zeGerontology , abo baxela ukuba badle ngaphezu kwe-261 mg ye-caffeine ngosuku (leyo yinto engaphezulu kancinane kunomyalelo omde ovela kwi-Starbucks) babengama-26 ekhulwini amathuba okuba baphuhlise i-dementia okanye ukuphazamiseka kwengqondo xa kuthelekiswa nabantu abasela i-64 mg ye-caffeine (ngaphantsi kwe-caffeine). isiqingatha sekomityi ngosuku). I-caffeine inokubonelela ngeempawu ze-neuroprotective ezichaphazela ukuxhalaba, imemori kunye nokusebenza kwengqondo.
5. Iwayini
Isiselo semihla ngemihla sinokukwenza okulungileyo. A uphando olukhulu olupapashwe kwi-2017 kubantu abadala abangaphezu kwe-300,000 baxela ukuba abantu abalula okanye abalingani be-tipplers bangaphantsi kwe-22 ekhulwini ukuba bafe ngaphambi kwexesha nasiphi na isizathu, kuquka umhlaza okanye isifo senhliziyo, xa kuthelekiswa neetetotalers. (Ukusetyenziswa kakhulu kotywala kwandisa le mingcipheko, ngoko hlala uziqhelanise nokumodareyitha. Esi sisiselo esinye ngosuku kwabasetyhini kunye nesibini samadoda.) Iipolyphenols kunye notywala ngokwazo zinokuba noxanduva lweenzuzo ezinokuthi zibonwe ngokusela okuphakathi.
6. Ipasta
Yizame: Intlanzi Alfredo
Unokuba neentloni kwi-spaghetti Bolognese, kodwa ngoba? Ukuba unexhala lokufumana ubunzima, yazi ukuba abaphandi bajonge indima edlalwa ipasta kumxholo we Ukutya kweMeditera kubantu abangaphezu kwe-14,000 kwaye bapapashe iziphumo zabo 2016 kwi Isondlo kunye nesifo seswekile . Baye bafumanisa ukuba abo batya ipasta eninzi babenakho ukunamathela kweso simbo sokutya, kubalulekile kuba ukutya kweMeditera kunxulunyaniswa nomngcipheko oncitshisiweyo weemeko ezifana nesifo sentliziyo kunye nokuncipha kwengqondo. Kwakhona kubalulekile: abantu abatya ipasta babene-BMIs ephantsi kunye nezinqe ezincinci. Qiniseka nje ukuba unamathele kwiisosi ezisekelwe kwimifuno, njenge-marinara, kune-cream-heavy, njengo-Alfredo. Kwaye sebenzisa ipasta yakho ecaleni kwemifuno kunye neprotheyini yeplate elungeleleneyo.
7. Isiqhamo
Yizame: Istrawberry-Pineapple Smoothie
Ukongeza kwiibhanana, abantu baye bathandabuza ukutya amaqunube, ivatala, ama-apile okanye nasiphi na isiqhamo ngenxa yeswekile equlethwe yiyo. Iindaba ezilungileyo kubathandi beziqhamo? Abantu abatya iziqhamo ezitsha yonke imihla banoxinzelelo lwegazi olusezantsi kunye namanqanaba eglucose yegazi, ngokutsho kophononongo luka-2016 INew England Journal of Medicine . Enyanisweni, ukutya iziqhamo kudibaniswa neepesenti ze-40 zengozi ephantsi yesifo senhliziyo kunye neepesenti ze-25 zengozi ephantsi ye-stroke xa kuthelekiswa nalabo abashiya iziqhamo. 'Ilekese yendalo' inika i-ticker-ikhusela i-potassium, i-fiber, i-folate kunye ne-antioxidants. Ngaphezu koko, iswekile ekwisiqhamo yindalo kwaye ipakishwe kunye nefayibha ukunceda ukucotha ukufunxwa kweswekile egazini lakho (funda: i-spikes encinci kunye ne-dips kwiswekile yegazi). Ngoku lixesha elifanelekileyo lokubetha i-smoothie ekhaya.
