Ezi zezona zidlo zi-4 zidumileyo ngo-2020

I IBhunga leHlabathi leNgcaciso ngokutya (IFIC) isandula ukukhupha uphando olugcwele iinkcukacha zangaphakathi malunga nokuba i-1,011 laseMelika litya, lisela kwaye lithengisa njani kulo nyaka uyingqayizivele, oguqukayo.

Ngelixa ingxelo igcwele iinkcukacha ezinomdla malunga nendlela abantu baseMelika abatya ngayo ngokwahlukileyo ngexesha lo bhubhani (ukupheka ekhaya rhoqo, ukuhlamba ukuvelisa ngokucokisekileyo) kwaye bangaphi abaziva benolwazi ngoku. izikhokelo zokutya (ngaphantsi kwesinye kwezine), into esiyifumene inomdla kakhulu yidatha malunga nokutya. Kwabo bavavanyiweyo, iipesenti ezingama-43 bathi balandele indlela yokutya ethile okanye indlela yokutya kwiinyanga ezili-12 ezidlulileyo, enyuke nge-5% ngexesha elinye kunyaka ophelileyo kunye ne-7% ukusukela ngo-2018.

Ngaba unokuthelekelela ezona zidlo zidumileyo zika-2020? Hayi, akunjalo iMeditera okanye WW . Ngokophando olukhokelwa ngu-Ali Webster, Ph.D., R.D., i-dietitian ebhalisiwe kunye nomlawuli wophando kunye nonxibelelwano lwezondlo kwi-IFIC, izicwangciso zokutya ezilandelwa kakhulu zezi:

Ukuzila ukutya okwethutyana

Ukutya okucocekileyo

I-Ketogenic okanye i-fat-fat

Ngo-2019, ukutya okucocekileyo kuye kwagqwesa iitshathi nge-10%, kunye nokuzila ukutya okungenasiphelo kufutshane ne-9%. I-Gluten-free, i-low-carb kunye ne-ketogenic okanye i-fat-fat-fat iboshwe kwisithathu esithandwa kakhulu (6%). Paleo kwaye i-Whole30 yaqala ukuncipha ekuthandeni kwalo nyaka.

'Ezona zimbini zidumileyo zezo zibonelela ngenqanaba lokwenza ngokwezifiso. Akukho ngcaciso ichanekileyo 'yokutya okucocekileyo.' Akukho nanye indlela yokwenza ukuzila okwethutyana [ Nazi iindlela ezimbalwa ], kwaye akukho mida kwizinto onokuzitya okanye ongenakukutya,' utsho uWebster. 'Abantu bayakwazi ukulungelelanisa ezi ndlela zokutya kwizinto ezibasebenzelayo, kunokuba bahambelane neqela elithile lemithetho.'

I-Slow-Cooker ye-Citrus Salmon ene-Leeks ezinyibilikisiweyo

Ezo fomati eziguquguqukayo zilandelwa ngokusondeleyo kukutya okutshatileyo okungaphezulu kakhulu malunga namanani: i-ketogenic / i-fat-high-fat (i-80% yamafutha, i-15 ukuya kwi-20% yeprotheni kunye ne-5% ye-carbs) kunye ne-carb ephantsi (ngokuqhelekileyo ngaphantsi kwe-60 grams ye-carbs ngosuku).

'Oku kutya kuyindlela ehlala inamandla, ubuncinci kule minyaka imbalwa idlulileyo,' utshilo uWebster.

Yena, njengathi, wothuswa kukubona izicwangciso zokukhuthaza ubomi obude obuqinisekisiweyo njengokutya kweMeditera kunye neDASH Diet engekho kuluhlu. (BTW, le yile #1 ukutya ukukunceda uphile ixesha elide , ngokutsho kwenye ingcali yokuphila ixesha elide.)

'Njengengcali yokutya, ndicinga ukuba kubalulekile ukwenza iingcebiso ezisekelwe kwisayensi kunye nobungqina obuninzi bokuxhasa ukusetyenziswa kwazo. Iipateni zokutya ezifana ne-Meditera Diet kunye ne-DASH Diet ziye zafundwa ngokubanzi kwaye zibonise imiphumo yempilo enenzuzo kubantu abaninzi. Ekugqibeleni, isicwangciso sokutya esilungileyo sisekwe kwiziqhamo, imifuno, iprotheni ephilileyo, ukutya okuziinkozo kunye namafutha anempilo, 'utsho.

Iindlela ezi-5 zokunceda ukutya kwakho kube yindlela yobomi

Idume ngakumbi kunayo nayiphi na kwezi zidlo zidumileyo? Ukutya.

walmart ice cream ayinyibiliki

'Phantse i-4 kwi-10 ithatha indawo yokutya kunye ne-snacking ubuncinane ngamaxesha, kunye nesidlo sasemini sesona sidlo siqhelekileyo esitshintshwayo,' u-Webster uthi. (Zama ezi zidlo zikhawulezayo, zilula ukuba utyunjwe ixesha-ufanelwe ukutya okutyiwayo okwenyani kwaye ukutya.)