Ingabe isinqumo sakho sika-2023 sihlanganisa umgomo wokuthuthukisa ukudla kwakho ukuze ube nempilo yesikhathi eside?Noma uzibophezele ekuphuzeni amanzi amaningi futhi udle izithelo eziningi, imifino, nokusanhlamvu?Kuthiwani ngokushintshaniswa kwamasonto onke kokudla okusekelwe ezitshalweni?
Ungazibekeli ukwehluleka ngokuzama ukushintsha imikhuba yakho ngobusuku obubodwa.Kunalokho, buyekeza lawa macebiso angu-23 okuphila okunempilo avela kuchwepheshe wezokudla obhalisiwe u-Leslie Beck isonto ngalinye namathiphu ambalwa engeziwe.Ekupheleni kuka-January, zinike isikhashana ubuyekeze intuthuko yakho bese ukhetha isihloko ocabanga ukuthi sidinga ukunakwa okwengeziwe nekhono ngenyanga ezayo.
Enye yezinzuzo zakho ezinkulu zokushintsha ukudla kwakho idayari yokudla.Lokhu kunganikeza ukuzazi okuningi futhi kubonise izindawo okufanele zithuthukiswe.Uma umgomo wakho uwukwehlisa isisindo, ucwaningo lubonisa ukuthi ukugcina idayari yokudla efanele kwandisa amathuba akho okuphumelela.
Rekhoda ukudla okudlayo kanye nosayizi bezingxenye ngemva kokudla ngakunye.Ungalindi kuze kuphele usuku noma ungase ukhohlwe ukudla.
Hlola idayari yakho yokudla ekupheleni kosuku ngalunye.yini oyibonile Azikho izithelo?Akwanele imifino?Amaswidi amaningi kakhulu?Izingxenye zinkulu kunalokho ucabanga?
Abesifazane badinga izingilazi zamanzi ezingu-9 ngosuku, kanti abesilisa badinga ezingu-13 - ngaphezulu uma bezivocavoca.Zonke iziphuzo - ngisho nekhofi!– Funda umthamo wansuku zonke onconyiwe.
Ukuphuza amanzi ngaphambi kokudla ngakunye kungakusiza uzizwe ugcwele futhi ngaleyo ndlela uvimbele ukudla ngokweqile.Ngaphezu kwalokho, abantu abaningi abaphuzi amanzi anele ebusika ngenxa yokuthi abomile.Ngakho-ke leli qhinga elilula lizokusiza futhi ukuthi uhlangabezane nezidingo zakho zansuku zonke zamanzi.
Abesifazane badinga izinkomishi ezingu-9 (amalitha angu-2.2) zamanzi ngosuku, kanti abesilisa badinga izinkomishi ezingu-13 (amalitha amathathu) ngaphezulu uma bezivocavoca.
Izindaba ezinhle ukuthi zonke iziphuzo (ngaphandle kweziphuzo ezidakayo) zibalwa ngokuya ngesidingo sakho sansuku zonke samanzi.Yebo, ngisho nekhofi netiye.
Kulinganiselwa ukuthi abantu baseCanada bathola ingxenye yefayibha abayidingayo usuku ngalunye.Abesifazane abaneminyaka engu-19 kuya ku-50 badinga amagremu angu-25 ngosuku, amadoda amagremu angu-38.(Abesifazane abadala namadoda badinga amagremu angu-21 namagremu angu-30 efayibha ngosuku, ngokulandelana.)
Ukukusiza ukuthi ufinyelele lo mgomo, qala ngokwandisa ukudla kwakho kwasekuseni okune-fiber.Zama okukodwa kokulandelayo:
Ngokugxila emafutheni e-polyunsaturated kanye ne-monounsaturated ekudleni kwansuku zonke, lezi zinhlobo zamafutha zihlotshaniswa nengozi ephansi yesifo senhliziyo.Ngokushintsha amafutha agcwele (ezilwane), lawa mafutha anempilo asiza ukwehlisa amazinga egazi e-LDL (okubi) cholesterol futhi athuthukise nendlela umzimba osebenzisa ngayo i-insulin.
Imithombo emihle yamafutha e-polyunsaturated amafutha embewu yamagilebhisi, amafutha kabhekilanga, amafutha e-canola, ama-walnuts, imbewu ye-chia, i-flaxseed, imbewu ye-hemp, nembewu yethanga.Ukudla okuqukethe ngokuyinhloko amafutha e-monounsaturated amafutha omnqumo, ukwatapheya namafutha kakotapheya, amantongomane, ibhotela lamantongomane, ama-alimondi, ama-cashews, ama-pecans, nama-pistachios.
Ukusimama kuzoba wumkhuba wokudla onyakeni ozayo njengoba kuzogqama ukuguquka kwesimo sezulu.Ukunciphisa udoti wokudla yinto sonke esingayenza ukuze sinciphise i-carbon footprint yethu.Imfucumfucu yokudla egcina isendaweni yokulahla imfucumfucu ikhiqiza i-methane, igesi enamandla ebamba ukushisa enomthelela ekushintsheni kwesimo sezulu.
Uma ukwehlisa isisindo kungenye yezinhloso zakho zika-2023, lesi yisinqumo okufanele usenze.Ucwaningo selukhombisile ukuthi abantu abadla ngokushesha nangokusutha banamathuba aphindwe kathathu okuthi bakhuluphale.
Uma udla kancane, ama-hormone ahlobene nesifiso sokudla ayakhahlela futhi atshele ubuchopho bakho ukuthi usuthi.Ngoba kuthatha imizuzu engama-20 ukuthi lezi zimpawu zibhaliswe, uma udla ngokushesha, kungenzeka ukuthi udle kakhulu ngaphambi kokuba umzimba wakho wazi ngakho.
Ibhulakufesi, isidlo sasemini kanye nesidlo sakusihlwa: beka ummese nemfoloko ozoyihlafuna ngemva kokulunywa ngakunye.Ungacoshi ummese nemfoloko kuze kube yilapho umlomo wakho ungenalutho 100%.Thatha ama-sps ambalwa wamanzi phakathi kwama-sps.
Naphezu kobufakazi obuqand’ ikhanda bokuthi ukudla ukudla okwengeziwe kuyasizuzisa, abantu abaningi baseCanada badla kancane kakhulu.I-Food Guide yaseCanada itusa ukuba ingxenye yepuleti lakho yenziwe izithelo nemifino.
Leli su elihlakaniphile lingakusiza ukuthi ufinyelele izinhloso zakho zokuncipha kwesisindo zika-2023.ngempela.Eqinisweni, elinye lamaklayenti ami lenze lokhu amasonto ayisithupha futhi lalahlekelwa ngamaphawundi ayi-10.
Khonza isidlo sakusihlwa ngepuleti lesidlo sakusihlwa (amayintshi angu-7 kuya kwangu-9 ububanzi) kunepuleti lesidlo sakusihlwa esigcwele.
Uzobeka ukudla okuncane epuletini, okusho ukuthi ama-calories ambalwa, kodwa ipuleti lizobukeka ligcwele.Uzothola ukuthi isifiso sakho sokudla sisheshe sijwayelane nokudla okuncane.
Ukuze uthole i-fibre eyengeziwe, amavithamini, amaminerali, nama-antioxidants ekudleni kwakho, dla okungenani ama-servings amabili ezithelo nsuku zonke.
Ukuze ufinyelele imigomo yakho yansuku zonke, yidla isithelo (isithelo esiphelele, hhayi ujusi) ekuseni nantambama.
Ukuphuza izinkomishi ezi-3 kuya kwezi-5 zetiye eliluhlaza ngosuku kuye kwaxhunyaniswa nokuvikela isifo senhliziyo nomfutho wegazi ophakeme.
Ukuphuza izinkomishi ezintathu kuya kweziyisihlanu zetiye eliluhlaza ngosuku kuye kwaxhunyaniswa nokuvikela isifo senhliziyo nomfutho wegazi ophakeme.Ucwaningo luye lwabonisa ukuthi ukusetshenziswa njalo kwetiye eliluhlaza kungasiza ekunciphiseni amazinga egazi we-LDL (okubi) cholesterol.Amaqabunga etiye acebile kakhulu kuma-phytochemicals abizwa ngokuthi ama-catechin, anezici ezinamandla zokulwa nokuvuvukala kanye ne-anti-inflammatory.
Imifino enamahlamvu aluhlaza inothe nge-fiber futhi iyimithombo emihle yamavithamini A no-C okulwa nomdlavuza, uvithamini K, i-folic acid (uvithamini B), insimbi, i-calcium, ne-potassium.Ngaphezu kwalokho, ayimithombo ehlukile ye-lutein ne-zeaxanthin, amakhemikhali e-phytochemicals okucatshangwa ukuthi avikela ulwelwesi lwamehlo kanye nokuwohloka kwe-macular.Ngaphezu kwalokho, ucwaningo luye lwabonisa ukuthi ukusetshenziswa njalo kwemifino enamaqabunga anothe nge-lutein kunganciphisa ukwehla kwengqondo okuhlobene neminyaka futhi kunciphise ingozi yesifo i-Alzheimer's.
Faka nemifino enamahlamvu aluhlaza ekudleni kwakho kwansuku zonke.Khetha ku-arugula, i-beet greens, i-kale, imifino yedandelion, i-kale, imifino yesinaphi, ulethisi, ulethisi waseRoma, i-rapini (i-broccoli raab), isipinashi, i-Swiss chard, nemifino yetheniphu.
Isihluthulelo sokudla okunempilo okuphumelelayo nesikhathi eside ukuhlela kusenesikhathi ukuze uqiniseke ukuthi wondla umzimba wakho ngokudla okunomsoco.Futhi, ukwazi ukuthi yini ezodliwayo kuzokongela ingcindezi yokuthola ukuthi yini ozoyipheka ekupheleni kosuku olumatasa.
Zama ukuhlela isidlo sakusihlwa seviki elizayo.Uma kufanele, ngincoma ukuthi uphinde uhlele ukudla kwasekuseni, kwasemini, nokudla okulula.Ohlelweni lwakho, cabanga ukuthi ungalungisa kanjani ukudla okukodwa futhi ukusebenzisele ukudla okubili noma ngaphezulu.Yenza amasobho, ama-casseroles, amasoso e-pasta, noma upelepele ngamaqoqo ngezimpelasonto, bese uwafriza ngobusuku beviki obumatasa.Lungiselela iqoqo lokusanhlamvu okuphelele njengerayisi elinsundu, i-farro, noma ibhali ku-cooker kancane.Gcoba noma ufune ukudla okwengeziwe kwe-salmon noma inkukhu esidlweni sasemini esilula ngaphandle kokulungiselela kusengaphambili ngosuku olulandelayo.
Amakhambi nezinongo aqukethe ama-antioxidants anamandla kanye nama-phytochemicals alwa nokuvuvukala okuthiwa ama-polyphenols, angathuthukisa amandla obuchopho futhi avikele kumdlavuza, isifo sikashukela nesifo senhliziyo.
Ukwengeza amakhambi nezinongo ekudleni kwakho kuyindlela ephumelelayo nemnandi yokukhipha usawoti emanzini.Kodwa izinzuzo zokupheka amakhambi nezinongo azikhawulelwe ekunciphiseni ukudla kwe-sodium.Amakhambi nezinongo aqukethe ama-antioxidants anamandla kanye nama-phytochemicals alwa nokuvuvukala okuthiwa ama-polyphenols, angathuthukisa amandla obuchopho futhi avikele kumdlavuza, isifo sikashukela nesifo senhliziyo.
Zama lawa macebiso wokwengeza amakhambi nezinongo ekudleni kwakho (ukuguqula amakhambi amasha abe omisiwe, sebenzisa ithisipuni elingu-1 lamakhambi omisiwe kuzo zonke izipuni zamakhambi amasha):
Akungabazeki ukuthi ukudla okusekelwe ezitshalweni kungasiza ekuvimbeleni inqwaba yezinkinga zempilo, ezihlanganisa i-cholesterol ephezulu, umfutho wegazi ophakeme, isifo senhliziyo, unhlangothi, isifo sikashukela sohlobo 2, ukukhuluphala nezinhlobo ezithile zomdlavuza.
Ukudla okunjengobhontshisi, i-lentils, amantongomane, i-tofu, i-edamame, ne-tempeh kucebile kumaprotheni ezitshalo, kanye namavithamini, amaminerali, kanye nezinhlobonhlobo zamakhemikhali e-phytochemicals.Ngaphezu kwalokho, aphansi ngokumangalisayo emafutheni agcwele, futhi amaningi awo ayimithombo emihle ye-fiber.
Faka amaprotheni emifino esikhundleni senyama, inkukhu, noma inhlanzi ngokudla kathathu ngosuku.Nansi eminye imibono:
Ama-flaxseeds amancane aqukethe i-fiber encibilikayo, i-omega-3 fatty acid ebizwa ngokuthi i-alpha-linolenic acid (ALA), kanye namakhemikhali e-phytochemicals abizwa ngokuthi ama-lignans.Ucwaningo lubonisa ukuthi ukudla inhlabathi ye-flaxse njalo kungasiza ukwehlisa i-cholesterol ye-LDL nomfutho wegazi, futhi kungavikela kumdlavuza webele nowe-prostate.
Izipuni ezimbili zefilaksi yomhlabathi zinikeza ama-calories angu-60, amagremu amane efayibha, nangaphezulu kwemfuneko yakho yansuku zonke ye-ALA.(Kudingeka udle ama-flaxseeds, njengoba ama-flaxseed aphelele edlula emathunjini angagayeki, okusho ukuthi ngeke uthole zonke izinzuzo zawo.)
Engeza i-flaxseed yomhlabathi ku-cereal eshisayo, i-oatmeal, i-smoothies, iyogathi, i-applesauce, i-muffin ne-pancake batter, noma uhlanganise nenyama yenkomo ethambile noma i-turkey yama-burgers noma inyama yenyama.Yiphehle ngamaqanda amhlophe ukuze wenze “iimvuthuluka” zezinhlanzi noma inkukhu.Ungazama futhi ukwengeza ingcosana yefilakisi yomhlabathi kusinaphi sakho noma imayonnaise ukuze uthole isangweji elinempilo.
Izaqathi, ubhatata, no-squash kucebile nge-beta-carotene, i-antioxidant enganciphisa ingozi yesifo senhliziyo neminye imidlavuza.
Izaqathi, ubhatata, no-squash kucebile nge-beta-carotene, i-antioxidant enganciphisa ingozi yesifo senhliziyo neminye imidlavuza.Enye i-beta-carotene oyidlayo nayo iguqulwa emzimbeni ibe uvithamini A, isakhi esisekela isimiso somzimba sokuzivikela ezifweni esinempilo.
Akukho ukudla okunconyiwe okusemthethweni kwe-beta-carotene, kodwa ochwepheshe bayavuma ukuthi i-3 kuya ku-6 mg ngosuku iyadingeka ukuvimbela izifo ezingapheli.Qagela?Ubhatata ophakathi nendawo uqukethe 13 mg we-beta-carotene, 1/2 inkomishi yejusi yesanqante iqukethe u-11 mg, 1/2 inkomishi yezaqathi ezibilisiwe iqukethe u-6.5 mg (1/2 inkomishi izaqathi eziluhlaza iqukethe 5 mg), kanye ne-1/2 indebe yezaqathi.i-nutmeg iqukethe i-4.5 mg.Ngakho-ke, ukugcwalisa isisu akunzima.
Ukudla ushukela omningi, ikakhulukazi eziphuzweni ezinoshukela, kwandisa amathuba okuba nesifo sikashukela sohlobo 2, isifo senhliziyo, nokukhuluphala.Umgomo ulula: buyisela zonke iziphuzo ezinoshukela ngamanzi, itiye, ikhofi elimnyama, itiye le-herbal, ubisi olungenashukela, noma ubisi lwe-skim olungafakwanga.
Nakuba ijusi yezithelo engu-100% ingenawo ushukela owengeziwe, isewumthombo ogxilile kashukela wemvelo (nama-calories) ongenawo i-fiber.Ngakho-ke, kubhekwa njengesiphuzo esimnandi.Sebenzisa isithelo esiphelele esikhundleni sejusi.Uma uvame ukuphuza ijusi ukuze ucime ukoma, faka amanzi esikhundleni salo.
Kulinganiselwa ukuthi umuntu omdala ojwayelekile uzuza phakathi kwephawundi elilodwa noma amabili ngonyaka.Kwabanye abantu, lokhu kusakazeka kancane kancane kungaholela ekukhuluphaleni.Izindaba ezinhle ukuthi awudingi ukwenza izinguquko ezinkulu ekudleni kwakho ukuze uvimbele ukukhuluphala.
Kunalokho, ucwaningo lubonisa ukuthi “indlela yokushintsha kancane”—ukunciphisa ama-calories ayikhulu kuya kwangu-200 ngosuku ngokudla kancane, ukuvivinya umzimba okwengeziwe, noma inhlanganisela yakho kokubili—kungasiza.Ukulungiswa kokudla okuncane nokuzivocavoca kulula ukukufaka esimisweni sakho sansuku zonke futhi kulula ukukugcina ngokuhamba kwesikhathi kunezinguquko ezinkulu zokuphila ezidingekayo ukuze ulahlekelwe isisindo.
Uma ubuya emsebenzini ulambile futhi ufuna ukudla yonke into oyibonayo, leli thiphu lizokusiza ukuvimbela ukudla ngokweqile ekupheleni kosuku.Kodwa akugcini lapho.
Ukudla njalo emahoreni amathathu kuya kwamane kusiza futhi ukugcina amazinga kashukela egazini (amandla) ezinzile futhi kunikeza amandla okuzivocavoca kwakho kwantambama.Ukudla okulula okunempilo nakho kukunikeza ithuba lokwandisa ukudla kwakho izakhamzimba ezibalulekile ezifana namaprotheni, i-fiber ne-calcium.
Ukudla okulula kufanele kufaka phakathi ama-carbs ashisa kancane ukuze uphese imisipha nobuchopho bakho, kanye namaprotheni kanye namafutha anempilo ukuze uhlale unamandla isikhathi eside.
Uma uthanda ukuthi kube lula kwamabha wamandla, khetha enziwe ngezithako zokudla okuphelele njengezithelo namantongomane.
Uma ukhathazekile ngokhalo lwakho, kuwukuhlakanipha ukubeka umnqamulajuqu wesidlo sakusihlwa.(Ngaphandle kokuthi, kunjalo, usebenza ebusuku.)