Iziqholo zoKutya kunye neMpilo iyonke

Kubantu ngabanye, ngaba ukwazi malunga neziqholo zokutya amaxabiso esondlo kunceda kwimpilo iyonke?

Iziqholo zokutya

Izinketho ze-condiment zihamba ngaphaya kwe-mayonnaise eqhelekileyo, i-ketchup, kunye ne-mustard. Namhlanje kukho iindlela ezahlukeneyo zokusebenzisa njenge-toppers, ukuthambisa, ukuthambisa, ukwandisa incasa, kunye nokongeza isibheno kwisitya. Uninzi lwama-condiments aluboneleli ngesondlo esininzi, kodwa ezinye ziqulethe izithako ezinempilo ezifana nemifuno, iziqholo, amafutha anentliziyo enempilo kunye ne-antioxidants.

nempilo

Iicondiments zokutya ezenziwe ezona zempilo zezo ziphantsi kweekhalori kunye namafutha angenampilo kwaye zenziwe ngezongezo ezicutshungulwayo ezingaphantsi okanye azikho kunye nezithako ezisemgangathweni ezibonelela ngezibonelelo zempilo.

umlomo womqhagi

• Le yi-salsa ene-calorie ephantsi, enamafutha aphantsi, enezondlo-mzimba enokuhluza nasiphi na isidlo.
• Yenziwe ngeetumato, itswele, ijalapenos, kunye nekalika.
• Yenza eyakho ngokulula ukulawula amanqanaba esodium.
• Iisaladi eziphezulu, imifuno, okanye iprotheni ene-salsa yokongeza incasa.
• Sebenzisa njengediphu kwimifuno ekrwada emitsha njengesnack.

Lwesardard

• I-mustard yi-calorie ephantsi kakhulu - iikhalori ezi-5 kwi-teaspoon e-1, i-carbohydrate ephantsi, kunye ne-fat-free condiment enokunyusa i-flavour yokutya ngokufaka ukukhaba okumnandi, okumuncu okanye okubabayo.
• Uninzi lweemostade zesiNtu - ezityheli kunye neziqholo - zenziwe ngembewu yemostade, iviniga egayiweyo, umgubo wegalikhi, umgubo wetswele, ityuwa, iziqholo kunye neturmeric.
• Oku kuthetha ukuba isardadi iqulethe iikhalori ezincinci okanye ezingabalulekanga, amafutha, iprotheni, kunye ne-carbohydrate kwinkonzo enye.
• Uphononongo lubonise ukuba i-turmeric inokubonelela ngeenzuzo zezempilo kwi-compound ebizwa ngokuba yi-curcumin.
• Izifundo zangaphambili zibonisa ukuba i-curcumin inokusebenza njenge-antioxidant kwaye ine-anti-inflammatory, anticancer, kunye ne-neuroprotective properties. (Abrahams S, et al., 2019)
• I-mustard edibeneyo, njenge-honey flavour, ingaba neeshukela ezongezelelweyo, ngoko ke, kucetyiswa ukuba ufunde ilebula ngaphambi kokutya.
• Ngokutsho kwe-USDA, i-1 teaspoon ye-mustard e-spicy iqulethe Iikhalori ze-5, i-60mg yesodium, kwaye akukho mafutha, i-carbohydrates, i-fiber, iprotheni, okanye iswekile. (FoodData Central. ISebe lezoLimo lase-US. 2021)

iviniga

• I-balsamic, iwayini ebomvu okanye emhlophe okanye i-apile cider iviniga ingasetyenziselwa izitya ezisecaleni, isaladi, iisendwitshi, kunye nokuse marinate.
• Le condiment isuka kwi-0 calories ukuya kwi-10 calories kwi-tablespoon nganye kwaye ayinayo i-sodium.
• Uphononongo lubonise ukuba i-apile cider iviniga inokunciphisa iswekile yegazi ngokukhawuleza kubantu abasengozini yohlobo lwe-2 yeswekile. (Johnston CS, Quagliano S, White S. 2013)

I sazi

• Isosi eshushu yenziwe ngepepile ebomvu.
• Amaqanda aphezulu, imifuno, okanye ukutya okuziinkozo kunye needashi ezimbalwa.
• Uphononongo lucebisa ukuba ukongeza iziqholo kunokunceda ukwanelisa indlala, ukunceda ukunciphisa umdla kunye nokukhawulezisa imetabolism. (UEmily Siebert, et al., 2022)
• Funda iilebhile njengoko iisosi zinokuqulatha iswekile eyongeziweyo.

isoso

• Ngenxa ye-carbohydrate kunye nomxholo weswekile, i-ketchup yi-condiment efuna ukulawulwa inxalenye, ngakumbi kubantu abanesifo sikashukela abalandela isicwangciso sesondlo esilungisiweyo.
• I-ketchup iqulethe Iikhalori ze-17, i-5 grams yeswekile, kunye ne-4 grams ye-carbohydrates kwi-tablespoon enye. (FoodData Central. ISebe lezoLimo lase-US. 2020)
• Abantu ngabanye banconywa ukuba banamathele kwisahlulo esinye kwaye bakhethe i-ketchup engenziwanga isiraphu yengqolowa ephezulu ye-fructose.

Ayilunganga

I-condiments yokutya okungenampilo iphezulu kwiikhalori, i-sodium, i-fat, kunye / okanye iswekile kwinkonzo enye.

Isinxibo seCreamy Salad

• Isaladi yokugqoka i-creamy yenziwe ngekhilimu emuncu, i-mayonnaise, iswekile, kunye nezikhupha zeqanda.
• Inee<em>kilojoule ezininzi, iswekile, namafutha ahluthayo.
• Umzekelo, amacephe amabini evenkile ethengiweyo isinxibo sikaKesare esinekhrim iqulethwe Iikhalori ezingama-160 kunye neegram ezili-17 zamafutha. (FoodData Central. ISebe lezoLimo lase-US. 2020)
• IVinaigrette iqukethe iikhalori ezingama-120 kunye ne-9 grams yamafutha. (FoodData Central. ISebe lezoLimo lase-US. 2019)

imayonnaise

• I-Mayonnaise ingaba phezulu kakhulu kwiikhalori kwisahlulo esincinci.
• Ngaphandle kokuba zenziwe kwizinto ezipheleleyo ezifana nezikhupha zeqanda, ioli yeoli kunye neviniga,
• I-tablespoon enye i-94 calories kunye ne-10 grams yamafutha. (FoodData Central. ISebe lezoLimo lase-US. 2020)
• Nangona amanqatha amaninzi uhlobo olungaxutywanga/ olusempilweni, kunokuba nzima ukulawula inxalenye ye-condiment yokutya, enokubangela ukuba kuthathwe i-calorie engaphezulu.

Isoso yeBarbecue

• Isosi yeBarbecue iphakathi kwiikhalori, malunga ne-60 kumacephe amabini, kodwa inokuba nesixa esikhulu sesodium kunye neswekile.
• Uninzi lweempawu zinokuqulatha i-10 ukuya kwi-13 grams yeswekile / elilingana ne-3 ithisipuni kunye ne-280 ukuya kwi-350 milligrams ye-sodium.
• Ubungakanani obucetyiswayo bokukhonza ngamacephe amabini.
• Abantu abazama ukubukela ikhalori kunye nokutya kweswekile bayacetyiswa ukuba banamathele kwisitya esinye.

Ikrimu emuncu

• Ukhilimu omuncu uqukethe iikhalori ezingama-60 kunye ne-6 grams yamanqatha kwiipunipoli ezimbini.
• Phantse isiqingatha samanqatha kwikhilimu emuncu igcwele. (FoodData Central. ISebe lezoLimo lase-US. 2020)
• Ukutya amanqatha athe rhoqo kuye kwanxulunyaniswa nesifo sentliziyo, i<em>cholesterol eninzi nesifo seswekile.
• Indawo ephilileyo yekhilimu emuncu inokuba yicephe okanye ezimbini ze-fat-fat okanye non-fat plain yoghurt yesiGrike.

Kungakhathaliseki ukuba yiyiphi i-condiments yokutya enempilo okanye engenampilo, kuyacetyiswa ukuba ungatshoni ukutya kuzo kwaye unamathele kwiisayizi ezicetyiswayo zokukhonza.

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Izibonelelo zokutya okunempilo kunye nokunakekelwa kweChiropractic

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Ucaphulo

Abrahams, S., Haylett, WL, Johnson, G., Carr, JA, & Bardien, S. (2019). Iziphumo ze-Antioxidant ze-curcumin kwiimodeli ze-neurodegeneration, ukuguga, i-oxidative kunye noxinzelelo lwe-nitrosative: uphononongo. I-Neuroscience, i-406, i-1-21. doi.org/10.1016/j.neuroscience.2019.02.020

Imostade emdaka ngespicy. FoodData Central. ISebe lezoLimo lase-US.

UJohnston CS, i-Quagliano S, i-White S. Ukufakwa kweviniga ngexesha lokutya kuncitshiswe ukuzila ukutya kweglucose yegazi kubantu abadala abasempilweni abasengozini yohlobo lwe-2 yeswekile. J Ukutya okuSebenzayo. 2013;5(4):2007-2011. doi:10.1016/j.jff.2013.08.003

Siebert, E., Lee, SY, & Prescott, MP (2022). Uphuhliso olukhethiweyo lwe-Chili pepper kunye nempembelelo yalo ekutyeni okudliwayo: Uphononongo olubalisayo. Imida kwisondlo, 9, 1039207. doi.org/10.3389/fnut.2022.1039207

Iketchup. FoodData Central. ISebe lezoLimo lase-US.

Ukunxiba kukaKesare. FoodData Central. ISebe lezoLimo lase-US.

Vinaigrette. FoodData Central. ISebe lezoLimo lase-US.

Imayonesi. FoodData Central. ISebe lezoLimo lase-US.

Ukhilimu omuncu, rhoqo. FoodData Central. ISebe lezoLimo lase-US.