Ifoto: Ifoto ngu-The Voorhes Food isitayile nguMichelle Gatton
Iswekile idla ngokuziva ngathi isoka langaphambili elibi awukwazi kubonakala ngathi uhlala kude nokuba uzama kangakanani na. Uyazi ukuba kufuneka utye kancinci-mhlawumbi nokuba ukuyeka ngokupheleleyo ixesha elifutshane kwilinge lokuphelisa umnqweno—kodwa kwanokwanelisa nje okuncinane kunokukuthumelela ngokukhawuleza emva kokutya okuzele yiswekile.
Kodwa kukho uhlobo olunye lweswekile olungafanelanga ukukhatyelwa elungqamekweni: iziqhamo.
'Yeyona nto yam inkulu yezilwanyana ezizithandayo abantu bacinga ukuba iziqhamo azinampilo kuba zineswekile. Ndiva lonke ixesha malunga neebhanana ngokukodwa, kodwa yonke into esuka kwi-blueberries ukuya kwi-oranges ifumene idumela elibi, 'kusho uLisa Valente, M.S., RD.
Iswekile ekwiSiqhamo yahluke njani?
Isiqhamo sihlala sifumana irap embi ngomxholo wayo weswekile, kodwa awukwazi ukuthelekisa iibhanana kunye needonuts. Iswekile efumaneka ngokwendalo kwisiqhamo yahlukile kuninzi lwezimuncumuncu ezahlukeneyo ezikwiishelufa zegrosari. Iiswekile zendalo zikwafumaneka kwideri nakwimifuno.
'Ukuba ufuna ukujonga iswekile okanye i-carb intake, unokufuna ukuqaphela ngakumbi malunga nokwahlula isiqhamo sakho kodwa akuthethi ukuba akufanele usidle. Zama ukudibanisa iziqhamo namafutha okanye iprotheni esempilweni, efana neapile kunye nebhotolo yealmond, ibhanana kunye nebhotolo yamandongomane okanye ipere kunye netshizi,' utshilo uValente.
Ngelixa umzimba wakho usebenza iswekile yendalo kwiziqhamo, imifuno kunye nobisi ngendlela efanayo uqhuba iswekile eyongeziweyo kwisoda oyithandayo okanye i-candy, xa utya ukutya okupheleleyo, ufumana ngaphezulu kweswekile nje. Ukwafumana intaphane yezinye izondlo-mzimba.
Ngokomzekelo, iziqhamo kunye nemifuno ikunika iivithamini, iiminerali, i-fiber kunye ne-antioxidants. Ubisi lukunika umthamo weprotheyini, iivithamini kunye neeminerali, kuquka i-calcium kunye (ukuba iqinisiwe) i-vitamin D-zombini izondlo abantu abaninzi badla ngokuba phantsi.
Kwaye ezinye zobisi-ezifana ne-yogurt, i-kefir kunye noshizi-zikwabonelela ngamathumbu akho ngeebhaktheriya eziphilileyo ezibizwa ngokuba yi-probiotics. Iziqhamo kunye nemifuno zibonelela nge-prebiotics -ukutya okunempilo kwebhaktheriya yamathumbu ethanda i-nosh, ebanceda bahlale besempilweni.
Ngaphandle kokunconywa kweziqhamo, uphononongo luka-2020 Izondlo Icebisa ukuba kuphela i-12% yabantu abadala e-US batya isixa esicetyiswayo sesiqhamo, esimalunga ne-1.5-2 iikomityi ngosuku, ngokutsho 2020-2025 Izikhokelo zokutya zabantu baseMelika .
Nazi ezinye izizathu ezimbalwa zokwenza iziqhamo zibe yinxalenye yokutya kwakho okunempilo.
Iresiphi esemfanekisweni: Purple Fruit Salad
IiNzuzo zeMpilo yeSiqhamo
Intliziyo
Inqaku lophononongo lika-2020 kwi Ijenali yeAmerican Heart Association icebisa ukuba ukutya iziqhamo (kunye nemifuno) kunika uncedo olusempilweni entliziyweni. Iziqhamo ezibonise inzuzo enkulu ziquka iziqhamo ze-citrus, i-100% yejusi yeziqhamo kunye ne-pommes-ezibandakanya ii-apula kunye namapere. Kwaye nangona ezi ziqhamo zinokubonisa inzuzo enkulu entliziyweni, ukuphononongwa kwakhona kuchaza ukuba akukho nasinye isiqhamo esinempembelelo embi kwimpilo yentliziyo.
I-walmart enkulu emhlabeni
Ngokunxulumene nesifo sentliziyo, ukuthathwa kweziqhamo kunokunceda ukunciphisa umngcipheko we-stroke kunye noxinzelelo lwegazi, ngophononongo luka-2022 Springer Link . Mhlawumbi kungenxa yoko American Heart Association icebisa ukuselwa kabini kweziqhamo ngosuku ngalunye.
Umhlaza
Ukutya iziqhamo kunokunceda ukukhusela kwiintlobo ezithile zomhlaza. Umzekelo, uphononongo luka-2021 kwi Ijenali yaseBritani yoMhlaza icebisa ukuba ukuthathwa kweziqhamo okuphezulu kunxulunyaniswa nomngcipheko oncitshisiweyo womhlaza wamabele.
yintoni unonkala owenziweyo
Okubangela umdla kukuba, olu phononongo lukwafumanise ukuba ukusetyenziswa okuphezulu kwejusi yeziqhamo kwanxulunyaniswa nomngcipheko omkhulu womhlaza webele. Ababhali bophononongo baqaphela ukuba ukungabikho kwefiber kwijusi kunokuba nento yokwenza nayo, njengoko ifayibha ibophelela kwi-estrogen kwaye iyikhuphe emzimbeni. Ekubeni ukuchanabeka okugqithisileyo kwi-estrogen kuye kwanxulunyaniswa neentlobo ezithile zomhlaza wamabele, ngokwe Iziko lomhlaza leSizwe , ufuna ukutya ifayibha eninzi ukunceda ukususa i-estrogen engaphezulu.
Ukongeza kumhlaza webele, ingxelo ka-Epreli ka-2022 ngu Iziko lomhlaza leSizwe ithi ukutya okutyebileyo kwiziqhamo kunye nemifuno kuye kwanxulunyaniswa nokunciphisa umngcipheko weentlobo ezininzi zomhlaza, eziquka umhlaza womlomo, pharynx, larynx, esophagus, isisu, imiphunga, ikholoni, i-pancreas kunye nedlala lengqula. Ingxelo ikwachaza ukuba isixa esicetyiswayo seziqhamo ngosuku yi-1 ukuya kwi-2.5 yekomityi yezibonelelo zokukhusela umhlaza.
Ubunzima obunempilo
Ezinye izidlo, ezifana keto , phelisa iziqhamo ezithile 'zeswekile ephezulu', njengeebhanana, amapere, imihla kunye nemango. Ukuqiqa kukuba ezi ziqhamo (phakathi kokunye ukutya kwi-keto do-not-eat list) ziphezulu kakhulu kwi-carbs kwaye ziya kukwenza ube nobunzima-okanye uthintele ukuba ulahlekelwe.
Kodwa uphando lucebisa okwahlukileyo. Umzekelo, uphononongo luka-2019 kwi Imida kwiSondlo icebisa ukuba ukutya iziqhamo akuncedi ekufumaneni ubunzima kwaye endaweni yoko, kunokunceda ukunciphisa ubunzima.
Kwaye ngokutsho kophononongo olukhankanywe ngaphambili luka-2020 Izondlo , ukuthathwa kweziqhamo eziphezulu kuhambelana nokuzinza kwexesha elide okanye ukulahleka kwesisindo kubasetyhini.
Ngokuqinisekileyo asinakukwazi ukuthetha okufanayo kwiidonathi-okanye naziphi na ezinye iimveliso ezineswekile ezongeziweyo ngaloo nto.
Impilo yamathumbu
Uninzi lweziqhamo zingumthombo olungileyo wefiber-isondlo esibalulekileyo uninzi lwethu alufumani ngokwaneleyo. Akunjalo kuphela ifayibha iluncedo kakhulu ekutyeni kwethu kunye nempilo yamathumbu , kodwa kukwanceda ukucothisa imizimba yethu xa kusaphula iswekile yeziqhamo, ukuze singabi nayo iswekile ephezulu ebesiya kuba nayo ukuba besitye iilekese okanye amaqebengwana. Uninzi lweemveliso ezineswekile ezongeziweyo azinayo ifayibha, eyenza i-insulin spikes kwaye ikushiye ulambile kwakhona kwiyure kamva.
Kwaye ukuba uyazibuza ukuba unako na yitya iziqhamo ukuba unesifo seswekile , uValente uthi ewe. 'Ukutya iziqhamo akuzange kudityaniswe neswekile eninzi egazini, nakubantu abanesifo seswekile.'
Iswekile kwiSiqhamo esele sipakishwe
Ngethemba, uyabona ukuba isiqhamo asiyiyo inkohlakalo abanye abaye bayenza. Ezinye iintlobo zeziqhamo ziqulethe iswekile eyongeziweyo, nangona kunjalo, ukuba uthenga naluphi na uhlobo lweziqhamo ezipakishweyo, funda ilebula.
'Iziqhamo ezomisiweyo, iziqhamo ezinkonkxiweyo kunye neziqhamo ezikhenkcezisiweyo zinokuba zifake iswekile, ngoko ke jonga iilebhile,' utsho uValente. 'Ukuba uthenga iinguqulelo ezicacileyo ngeziqhamo nje njengesithako inokuba yindlela efikelelekayo yokongeza isiqhamo kwisidlo sakho. Ndizithanda kakhulu iziqhamo ezikhenkcezisiweyo zesmoothies kunye neziqhamo ezomisiweyo ukuze zityekezwe.'
Umgca ongezantsi
Isiqhamo sinako kwaye kufuneka sibe yinxalenye yokutya okunempilo okubandakanya iintlobo ezahlukeneyo zokutya. 'Iinzuzo zokutya isiqhamo ngokuqinisekileyo ziyodlula nakuphi na ukuthoba,' utsho uValente. 'Isiqhamo sineempawu ezininzi zesondlo kwaye senzeka nje ukuba sibe mnandi. Oko kukuphumelela kwincwadi yam.'
