Uxinano lwaMandla oKutya: EP Ikliniki yaseBaya

Ingqondo kunye nomzimba zidinga i-macronutrients ebandakanya i-carbohydrates, amafutha, kunye neprotheni kwixabiso elifanelekileyo ukunika amandla umzimba. Malunga nesiqingatha seekhalori kufuneka siphume kwicarbohydrates, i-30% kumafutha, kunye ne-20% kwiprotheni. Uxinzelelo lwamandla okutya sisixa se amandla, emele inani leekhalori, kumlinganiselo othile wobunzima.

Uxinzelelo lwaMandla okutya

Ubuninzi bamandla bumiselwa ngumlinganiselo we-macronutrients - iprotheni, amafutha, i-carbohydrates, i-fiber kunye namanzi.

• Ukutya okuxineneyo kwamandla kuphezulu kwiikhalori ngokuphakelwa.
• Ukutya okunefayibha eninzi kunye namanzi kunoxinano olusezantsi.
• Ukutya okunamafutha amaninzi kunomthamo onyukileyo wamandla.
• Umzekelo wokutya okunoxinano lwamandla aphezulu yi-donut ngenxa yokubala kwekhalori ephezulu ukusuka kwiswekile, amanqatha, kunye nesayizi encinci yokukhonza.
• Umzekelo wokutya okunoxinano lwamandla asezantsi sisipinatshi kuba sineecalories ezimbalwa kwipleyiti epheleleyo yamagqabi akrwada esipinatshi.

Ukutya okuxineneyo kwamandla

Ukutya okuxineneyo kwamandla kuqulethe inani eliphezulu leekhalori / amandla ngegram. Ngokuqhelekileyo ziphezulu kumafutha kwaye ziphantsi emanzini. Imizekelo yokutya okuxineneyo ngamandla iquka:

• Ubisi olunamafutha agcweleyo
• ibhotolo
• Ushizi
• Ibhotolo yebhotolo
• Amanqatha enyama
• Imifuno enesitatshi
• Iisosi ezityebileyo
• ngomane
• Imbewu

Ukutya okunezondlo ezincinci kuquka:

• iilekese
• Ukutya okuqhotsiweyo
• iifrayizi zamafrentshi
• IPasta
• Amaqhekeza
• chips

Ukutya okunje ngeesuphu kunye neziselo kunokuba namandla aphezulu okanye aphantsi ngokuxhomekeke kwizithako. Iisuphu ezenziwe ngomhluzi kunye nemifuno zikholisa ukuba noxinzelelo oluphantsi ngelixa isuphu ekhrimu ixinene ngamandla. Ubisi olungatyebanga luxinene kakhulu kunobisi oluqhelekileyo, kwaye isoda yokutya ayixinene kangako kunesoda eqhelekileyo.

Ukutya okuxineneyo kwamandla aphantsi

• Ukutya okunoxinano lwamandla aphantsi kubandakanya i-high-fiber eluhlaza kunye imifuno enemibala.
• Ukutya okunoxinano lwamandla asezantsi kuhlala kuxinene ngezondlo, nto leyo ethetha ukuba zinezakhamzimba ezininzi ngokobungakanani bokutya.
• Iziqhamo ezininzi, amaqunube, kunye nemifuno ineekhalori eziphantsi, iphezulu kwifiber, kwaye igcwele iivithamini kunye neeminerali.
• Ukutya okuphezulu kumthamo wamanzi okufana neziqhamo zesitrasi kunye neevatala zidla ngokuba namandla angaxinananga.
• Ukutya okunekhalori ephantsi kaninzi kunomlinganiselo ophantsi wamandla, kodwa kungekhona rhoqo.
• Kubalulekile ukufunda iilebhile zesondlo ukuze wazi ukuba zingaphi iikhalori ezibonelelwayo yonke imihla.

Management ubunzima

• Ulawulo lobunzima malunga nokujonga ukuba zingaphi iikhalori ezithathiweyo kwaye zingaphi iikhalori ezitshisiweyo.
• Ukuzalisa ukutya okunoxinano lwamandla aphantsi kuya kubangela ukuba umzimba uzive wanelisekile ngelixa usitya iikhalori eziphantsi kakhulu.
• Cwangcisa zonke izidlo ukuze zibandakanye ukutya okunoxinano lwamandla aphantsi kunye nezondlo eziphezulu.
• Nangona kunjalo, okwahlukileyo kunokwenzeka ukuba abantu batya ukutya okune-energy ephantsi kakhulu, baya kufuna umthamo omkhulu wokutya ukuze bazalise, kwaye ngenxa yoko, baya kuthatha iikhalori ezininzi.
• Oku akulunganga ekunciphiseni ubunzima, kodwa kunokuba luncedo xa uzama ukufumana ubunzima.
• Amandla aphezulu-axinene ukutya ezinezondlo ziquka iiavokhado, iindongomane, kunye nembewu.

Iingcebiso zoLungiso

Yongeza ezinye iziqhamo kunye nemifuno kwiPlate

• Ubuncinci isiqingatha sepleyiti kufuneka sigqunywe ngeziqhamo eziphantsi kweekhalori kunye nemifuno.
• Amajikijolo anencasa kwaye anencasa kwaye ayabonelela antioxidants
• Shiya ikota yepleyiti yeprotheyini, kwaye ikota eseleyo inokubamba ukutya okunesitatshi njengepasta, iitapile, okanye irayisi.
• Ukutya iziqhamo kunye nemifuno eyongezelelekileyo kuya kugcwalisa umzimba ngokuyinxenye kukhokelela ekutyeni ukutya okune-energy encinci kakhulu.
• Abatyayo kufuneka bazame iindlela ezahlukeneyo zokupheka, kungekudala okanye kamva, baya kufumana into abayithandayo.

Qala ngeSaladi okanye isitya seSobho soMhluzi ocacileyo

• Iisuphu kunye neesaladi ziya kuzalisa umzimba phambi kwekhosi eshinyeneyo yamandla njengepasta, ipizza, okanye okunye ukutya okunekhalori ephezulu.
• Kuphephe ukunxitywa kwesaladi esekwe cream kunye neesuphu ezinekhrimu.
• Amanzi aneekhalori zero kwaye ukusela iiglasi ezimbalwa kunokunceda ukucinezela indlala kude kube kukutya okulandelayo, okanye a i-snack ephantsi.

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Ukusuka kuBonwano ukuya kwiNguqu

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Ucaphulo

www.cdc.gov/nccdphp/dnpa/nutrition/pdf/r2p_energy_density.pdf

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