Ukutya okucocekileyo: Iklinikhi yasemva eSebenzayo

Ukutya okucocekileyo kwabaqalayo kuyindlela yokufikelela kwindlela odla ngayo ngokususa amafutha angeyomfuneko, iswekile, kunye ne-carbs, ukuphepha ukutya okucutshungulwayo, kunye nokwamkela imifuno, ukutya okupheleleyo, ukutya okuziinkozo, iiprotheni eziphilileyo kunye namafutha anempilo. Okukhona uzilolonga, kokukhona uya ukuncipha ukulangazelela iityuwa neelekese kwaye akusanelisi. Ingcamango kukudibanisa indlela yokuphila ecocekileyo yokutya kunye nobomi obusebenzayo obujika bube yimikhwa enempilo yexesha elide.

Ukutya okucocekileyo

Ukutya okungafunekiyo kubhekiselele kukutya okucutshungulweyo/okucokisiweyo, iziqholo ezenziweyo, iswekile, iityuwa, amafutha amaninzi, kunye nokunye. ukutya okungaboneleli ngesondlo. Ukutya okucocekileyo kuzalisa umzimba ngobuninzi beevithamini kunye neeminerali, iiprotheyini eziphezulu, kunye namafutha anempilo, aphucula impilo yentliziyo kunye nengqondo, ukuncedisa ekulawuleni ubunzima, ukomeleza amajoni omzimba kunye nokwandisa amanqanaba amandla. Izikhokelo zokutya ezicocekileyo ziquka:

Ukuzilungiselela nokuZiphekela Ukutya Okwakho

• Ukulungiselela nokupheka ukutya kwakho yindlela elula yokulawula oko kungena emzimbeni wakho.
• Ulawula ityuwa, iswekile, incasa, kunye namafutha ngenjongo yokugcina amanqanaba esezantsi kangangoko kunokwenzeka.
• Indawo yokutyela kunye nesidlo sangokuhlwa simnandi kakhulu, kodwa ngokuqhelekileyo kuba ityuwa, iswekile, kunye nebhotolo zongezwa kuyo yonke into.

Ukutya konke

• Ukutya okupheleleyo akukalungiswanga, kucutshungulwe okanye kucocwe, okanye kugcwaliswe ngezigcini, iswekile ezongeziweyo, idayi, amafutha/amafutha e-hydrogenated, okanye ityuwa yokongeza incasa okanye ukuphucula ubomi beshelufu.
• Ziquka iziqhamo ezitsha kunye nemifuno, iiprotheyini ezibhityileyo, amandongomane/imbewu engaxutywanga, iinkozo ezipheleleyo, iimveliso zobisi ezityebileyo, kunye neembotyi ezomisiweyo / iimbotyi.
• Ukutya okungahlanjululwanga kuqulethe izondlo ezininzi kunye nefiber, ebalulekileyo ekusebenzeni komzimba okunempilo.

Ukutya Okulungelelanisiweyo

• khetha ukutya okunendibaniselwano yeprotheyini, i-carbs, kunye namafutha.
• Umzekelo - i-broccoli yi-carbohydrate kodwa inika i-fiber eninzi, i-antioxidants, kunye nezinye izondlo, ngoko kuyacetyiswa xa usitya ukutya okucocekileyo.
• Amafutha kufuneka avele Amafutha angaqinisekiswanga kangangoko kunokwenzeka, ukuphepha ukuhlutha kunye amafutha trans xa kunokwenzeka.
• Oku kufuneka kuqheliselwe kwisidlo ngasinye, nokuba sisishwamshwam okanye isidlo sangokuhlwa.

Nciphisa ukongeza iTyuwa, iswekile, kunye naMafutha

• Ziphephe izongezo ezingeyomfuneko, njengamafutha, ityuwa, neswekile, xa ukhetha ukutya.
• Ukutya okucocekileyo kuyawuthomalalisa umzimba, ngoko ke iipastries, iihambhega, iifrayisi nokutya okuqhotsiweyo ziqalisa ukuba nencasa eswiti okanye zinetyuwa eninzi ngenxa yokuba umzimba awusaziqhelanga.
• Umzimba kunye ne-tastebuds ziqhelana nokutya okupheleleyo kwaye akusekho mfuneko yezongezo.

Izidlo eziNcinane eziHlanu ukuya kwezintandathu

• Ukubala iikhalori akuthatheli ngqalelo ixabiso lekhalori nganye.
• Ukwenza izigqibo ezinengqondo kuko konke ukutya, okufana neprotheyini ebhityileyo, iicarbohydrates ezintsonkothileyo, amafutha, iziqhamo ezitsha, kunye nemifuno, kuya kwenza ukuba iikhalori zibalwe.
• Ukutya izihlandlo ezihlanu ukuya kwezintandathu ngosuku ngokwemilinganiselo efanelekileyo kunye nezidlo ezithathu ezincinci kunye neesnacks ezimbini ukuya kwezintathu ezinempilo thintela:
• Ukutya ngokugqithisileyo
• Ukupheka ukudla
• Ukudinwa okanye ukujija kumanqanaba eswekile engazinzanga.
• Inceda ukunciphisa umzimba.

Iileyibhile zeSondlo

• Njonga i iilebhile ezinezithako ezimbalwa.
• Kuphephe ukutya okuneeleyibhile ezibandakanya amagama afana nala kulungisiwe, yintoni ibonisa inkqubo eyongeziweyo, yaye amagama aphela ngoonobumba Zonke, ebonisa iishukela ezongeziweyo / i-fructose.
• Jonga iileyibhile ezineenkozo ezipheleleyo kunye nengqolowa.
• Ukutya okunekhalori ephezulu kufuneka kube namafutha aphantsi kunye namanqanaba eswekile kunye neekhalori ezivela kwifayibha kunye neeprotheni ezibhityileyo.
• Amanqanaba esodium kufuneka abe phantsi kangangoko kunokwenzeka; umzimba ufuna kuphela 250 mg yonke imihla.

Sela amanzi amaninzi

• Amanzi kufuneka asetyenziswe imini yonke, yonke imihla.
• Amanzi aya kugcina i-hydration yomzimba kunye nomsebenzi kunye thintela indlala.
• Iisoda kunye nezinye iziselo ezingenampilo ziqulathe isiraphu yombona ephezulu ye-fructose kunye/okanye ezinye iiswekile ezisulungekisiweyo ezingaboneleli ngempilo.
• Ijusi yeziqhamo ziqulethe izondlo ezininzi kunesoda kodwa zinokuba phezulu kwiikhalori kunye neswekile. Funda iilebhile.

Ukuqala, thatha amanyathelo amancinci ngoko umzimba unokutshintshela ngokuthe ngcembe kwimikhwa enempilo eya kuhlala ixesha elide. Le yindlela entsha yokuphila, hayi ifashoni. Abantu ngabanye bayacetyiswa ukuba bakhululeke kuyo, kwaye emva koko iya kuqala ukuziva eqhelekileyo. Ikliniki yezonyango yeChiropractic yokulimala ineqela leMithi eSebenzayo, kubandakanywa nesondlo esiqinisekisiweyo, ukunceda abantu ukuba baphuhlise isicwangciso sesondlo esikhethekileyo kwiimfuno zabo.

KwabaQalayo

Ucaphulo

Ambwani, Suman et al. “”Isempilweni Kuba Yendalo.” Iimbono zokuTya “okucocekileyo” phakathi kolutsha lwase-US kunye nabantu abadala abasakhulayo.” Izondlo vol. 12,6 1708. 7 Jun. 2020, doi:10.3390/nu12061708

UAllen, uMichelle, kunye nabanye. "Ukungcola kokutya okucocekileyo: Uhlalutyo olunqamlezileyo lokuTya ukutya, ukuThintelwa kokutya, kunye nezimvo malunga nokutya okucocekileyo phakathi kwabasetyhini." Izondlo vol. 10,9 1266. 8 Septemba 2018, doi:10.3390/nu10091266

Ghaderi, Ata. "Imbono yaseYurophu "ngokutya okucocekileyo": Inkcazo ngeNegowetti et al. (2021). Ijenali yeHlabathi yeZiphazamiso zokutya vol. 55,1 (2022): 49-51. doi:10.1002/eat.23615

www.nia.nih.gov/health/how-read-food-and-beverage-labels