Ingabe isisombululo sakho se-2023 sibandakanya inhloso yokwandisa ukudla kwakho impilo yesikhathi eside? Noma uzibophezela ekuphuzeni amanzi amaningi futhi udle izithelo eziningi, imifino, nokusanhlamvu okuphelele? Kuthiwani ngokujikeleza kwamasonto onke kokudla okususelwa kwizitshalo?
Ungazibeki ngokwehluleka ngokuzama ukuguqula imikhuba yakho ubusuku bonke. Esikhundleni salokho, buyekeza lezi zeluleko zokuphila ezinempilo ezingama-23 ezivela ku-adititian leslie beck isonto ngalinye namathiphu ambalwa angeziwe. Ekupheleni kukaJanuwari, thatha isikhashana ukubukeza intuthuko yakho bese ukhetha isifundo ocabanga ukuthi sidinga ukunakwa okwengeziwe nekhono ngenyanga ezayo.
Enye yezinzuzo zakho ezinkulu zokushintsha ukudla kwakho idayari yokudla. Lokhu kunganikeza ukuzimela okuningi futhi kukhomba izindawo zokwenza ngcono. Uma umgomo wakho ukunciphisa umzimba, ucwaningo lukhombisa ukuthi ukugcina i-diary yokudla efanele inyusa amathuba akho empumelelo.
Qopha ukudla kwakho kokudla kanye nosayizi wengxenye ngemuva kokudla ngakunye. Musa ukulinda kuze kube sekupheleni kosuku noma ungakhohlwa ukudla okuthile.
Bheka idayari yakho yokudla ekugcineni kosuku ngalunye. Yini oyiphawulile? AKUKHO imifino eyanele? Amaswidi amaningi? Izingxenye zinkulu kunokuba ucabanga?
Abesifazane badinga izingilazi eziyi-9 zamanzi ngosuku, ngenkathi amadoda edinga u-13 - ngaphezulu uma evivinya umzimba. Zonke iziphuzo - yebo ikhofi! - Funda umthamo wansuku zonke onconyiwe.
Ukuphuza amanzi ngaphambi kokudla konke kungakusiza uzizwe ugcwele futhi ngakho-ke kuvimbela ukwedlula ukudla. Ngaphezu kwalokho, abantu abaningi abaphuzi amanzi anele ebusika ngoba abawomile. Ngakho-ke leliqhinga elilula lizokusiza futhi uhlangabezane nezidingo zakho zansuku zonke zamanzi.
Abesifazane badinga izinkomishi eziyi-9 (2.2 amalitha) amanzi ngosuku, futhi amadoda adinga izinkomishi eziyi-13 (amalitha ama-3) uma evivinya umzimba.
Izindaba ezimnandi ukuthi zonke iziphuzo (ngaphandle kweziphuzo zotshwala) zibalwa ezimfuneko zakho zasolwandle zansuku zonke. Yebo, ngisho nekhofi netiye.
Kulinganiselwa ukuthi abantu baseCanada bathola kuphela ingxenye yefayibha abayidingayo usuku ngalunye. Abesifazane abaneminyaka engu-19 kuya ku-50 badinga ama-gramu angama-25 ngosuku, amadoda ama-38 amagremu. (Abesifazane asebekhulile namadoda badinga amagremu angama-21 nama-30 amagremu we-fiber ngosuku ngokulandelana, ngokulandelana.)
Ukukusiza ukufeza le nhloso, qala ngokwandisa ukudla kwakho kwasekuseni. Zama okukodwa kokulandelayo:
Ngokugxila kumafutha e-polyunsaturated ne-monounsaturated ekudleni kwansuku zonke, lezi zinhlobo zamafutha zihlotshaniswa nengozi ephansi yesifo senhliziyo. Ngokufaka esikhundleni samafutha asusiwe (isilwane), la mafutha anempilo asiza amazinga egazi aphansi we-cholesterol ye-LDL (elibi) futhi athuthukise ukusetshenziswa komzimba kwe-insulin.
Imithombo emihle yamafutha e-polyunsaturated nguwoyela wembewu wamagilebhisi, uwoyela we-sunflower, uwoyela we-canola, ama-walnuts, imbewu ye-chia, i-flaxseed, imbewu ye-hempkin. Ukudla okuqukethe amafutha e-monounsaturated ngamafutha omnqumo, ama-avocado namafutha, amantongomane, ibhotela lamantongomane, ama-alimondi, ama-almonds, ama-pecachus, nama-pistachios.
Ukusimama kuzoba umkhuba wokudla ngonyaka olandelayo njengoba kwenzeka kuguqulwa kwesimo sezulu. Ukunciphisa imfucuza yokudla yinto esingayenza sonke ukuze sinciphise i-carbon footprint yethu. Imfucumfucu yokudla egcina ekugcwalisweni komhlaba ikhiqiza i-methane, igesi enamandla ebamba ukushisa enomthelela ekushintsheni kwesimo sezulu.
Uma ukulahlekelwa isisindo kungenye yezinhloso zakho zango-2023, lesi yisinqumo okufanele senziwe. Ucwaningo luye lwabonisa ukuthi abantu abadla ngokushesha futhi okugcwele amathuba amathathu amathuba okukhululeka ngokweqile.
Uma udla kancane, ama-hormones ahlobene ne-appetite ahlobene futhi atshele ubuchopho bakho ukuthi ugcwele. Ngoba kuthatha imizuzu engama-20 kulezi zimpawu zokubhalisa, uma udla ngokushesha okukhulu, maningi amathuba okuthi udla ngaphambi kokuqala komzimba wakho ngakho.
Ibhulakufesi, isidlo sasemini nesidlo sakusihlwa: Beka ummese nemfoloko ukuze uhlabele ngemuva kokuluma ngakunye. Musa ukuthatha ummese nemfoloko kuze kube yilapho umlomo wakho ungenalutho u-100%. Thatha ama-sips ambalwa wamanzi phakathi kwama-sips.
Naphezu kobufakazi obukhulu bokuthi ukudla okwengeziwe kuwusizo, iningi labantu baseCanada badla okuncane kakhulu. Umhlahlandlela wokudla waseCanada uncoma ukuthi uhhafu wepuleti lakho wenzelwa izithelo nemifino.
Leli cebo elihlakaniphile lingakusiza ukuthi ufinyelele izinhloso zakho zokunciphisa isisindo ezingama-2023. Ngempela. Eqinisweni, elinye lamakhasimende ami lenze lokhu amasonto ayisithupha futhi lalahlekelwa amakhilogremu ayi-10.
Khonza isidlo sakusihlwa epuletini lesidlo sakusihlwa (amasentimitha ayi-7 kuye kwayi-9 ubukhulu) kunokuba usayizi ophelele wepuleti lokudla kwakusihlwa.
Uzofaka ukudla okuncane epuletini, okusho amakhalori ambalwa, kepha ipuleti lizobukeka ligcwele. Uzothola ukuthi isifiso sakho sokudla sivumelana nokudla okuncane.
Ukuthola ama-fiber amaningi, amavithamini, amaminerali, nama-antioxidants ekudleni kwakho, udle okungenani ama-servings amabili wezithelo nsuku zonke.
Ukufinyelela izinhloso zakho zansuku zonke, udle izithelo (izithelo zonke, hhayi ujusi) ekuseni nantambama.
Ukuphuza izinkomishi ezi-3 kuye kweziyi-5 zetiye eluhlaza ngosuku kuhlobene nokuvikelwa esifo senhliziyo kanye nomfutho wegazi ophakeme.
Ukuphuza izinkomishi ezintathu kuya kwezihlanu zetiye eliluhlaza ngosuku kuhlobene nokuvikelwa esifo senhliziyo kanye nomfutho wegazi ophakeme. Ucwaningo luphinde lwabonisa ukuthi ukusetshenziswa okujwayelekile kwetiye eluhlaza kungasiza amazinga egazi aphansi we-cholesterol ye-LDL (emubi). Amaqabunga etiye eliluhlaza acebile kakhulu kuma-phytochemicals abizwa ngokuthi ama-catechins, anezakhiwo ezinamandla ze-antioxidant kanye nezakhiwo zokulwa nokuvuvukala.
Imifino enamaqabunga eluhlaza inothile nge-fiber futhi iyimithombo emihle yamavithamini alwa nomdlavuza A no-C, Vitamin K, ama-vitamin we-folic acid (i-AB Vitamin), i-Iron, calcium, ne-potassium. Ngaphezu kwalokho, yimithombo ehlukile ye-lutein ne-zexancanthin, ama-phytochemicals acatshangelwa ukuvikela ama-cataracts kanye nokuwohloka kwama-macular. Ngaphezu kwalokho, ucwaningo selukhombisile ukuthi ukusetshenziswa okujwayelekile kwemifino egcwele le-butein-rich enamaqabunga kunganciphisa ukwehla okuhlobene nokuqonda okuhlobene nobudala futhi kunciphise ingozi yesifo i-Alzheimer's.
Faka imifino enamahlamvu aluhlaza ekudleni kwakho kwansuku zonke. Khetha kusuka ku-Arugula, ama-beet greens, Kale, Dandelion Greens, Kale, Dandelion Greens, ulethisi, i-Romaine ulethisi, iRapini (i-Swiss Chard), isipinashi, eSwitzerland Chard, kanye ne-Turnip Chard, kanye neTurnip Chard, kanye neTurnip Chard, kanye neTurnip Chard, kanye neTurnip Chard, kanye neTurnip Chard, kanye neTurnip Chard, kanye neTurnip Chard, kanye turnip greens.
Isihluthulelo sokudla okuphumelelayo nokuhlala isikhathi eside sihlelela phambili ukuze uqiniseke ukuthi ukondla umzimba wakho ngokudla okunempilo. Futhi, ukwazi ukuthi yini okudliwayo kuzokusindisa ingcindezi yokuthola ukuthi yini okufanele uyipheke ekugcineni kosuku olumatasa.
Zama ukuhlela isidlo sakusihlwa ngesonto elizayo. Uma kufanelekile, ngincoma ukuthi uhlele futhi ibhulakufesi, kwasemini, kanye nokudla okulula. Kuhlelo lwakho, cabanga ukuthi ungasilungisa kanjani ukudla okukodwa futhi usisebenzise ukudla okubili noma ngaphezulu. Yenza isobho, ama-casseroles, amasoso we-pasta, noma upelepele kuma-batches ngezimpelasonto, bese ubabekela ama-matasa amasonto amatasa. Lungiselela i-batch of zonke okusanhlamvu njengerayisi elinsundu, i-Farro, noma ibhali kumpheki ohamba kancane. Hlupha noma uvikele ukunikezwa okwengeziwe kwe-salmon noma inkukhu ekudleni kwesidlo sasemini esikhanyayo ngaphandle kokulungiselela okulandelayo.
Amakhambi nezinongo aqukethe ama-antioxidant anamandla nama-phytochemical alwa nokuvuvukala okubizwa ngokuthi ama-polyphenols, angakhulisa amandla obuchopho futhi avikele umdlavuza, isifo sikashukela, nesifo senhliziyo.
Ukungeza amakhambi nezinongo ekudleni kwakho kuyindlela ephumelelayo futhi ephuthumekayo yokunciphisa usawoti. Kepha izinzuzo zokupheka amakhambi nezinongo azikhawulwanga ekunciphiseni i-sodium. Amakhambi nezinongo aqukethe ama-antioxidant anamandla nama-phytochemical alwa nokuvuvukala okubizwa ngokuthi ama-polyphenols, angakhulisa amandla obuchopho futhi avikele umdlavuza, isifo sikashukela, nesifo senhliziyo.
Zama lezi zeluleko zokungeza amakhambi nezinongo ekudleni kwakho (ukuguqula amakhambi amasha abe omisiwe, sebenzisa isipuni esingu-1 samakhambi omisiwe azo zonke izipuni zamakhambi amasha):
Akungatshazwa ukuthi ukudla okususelwa kwisitshalo kungasiza ukuvikela inqwaba yezinkinga zempilo, kubandakanya i-cholesterol ephezulu, umfutho wegazi ophakeme, isifo senhliziyo, unhlangothi, ukukhuluphala komdlavuza, ukukhuluphala, kanye nezinhlobo ezithile zomdlavuza.
Ukudla okufana nobhontshisi, ama-lentil, amantongomane, i-tofu, edamame, noTefeh bacebile ku-protein yesitshalo, kanye namavithamini, amaminerali kanye nama-phytochemical ahlukahlukene. Futhi, ziphansi kakhulu ngamafutha agcwele, futhi eziningi zazo ziyimithombo emihle ye-fiber.
Faka esikhundleni inyama, izinkukhu, noma izinhlanzi ngeprotheni yemifino ekudleni ezintathu ngosuku. Nayi eminye imibono:
I-Tiny Flaxseeds iqukethe i-fuleble fiber, i-omega-3 fatty acid ebizwa nge-alpha-linolenic acid (ALA), kanye nama-phytochemicals abizwa ngokuthi ama-lignans. Ucwaningo lukhombisa ukuthi ukudla i-Flaxseed Ground njalo kungasiza i-Cholesterol ye-LDL kanye nengcindezi yegazi, futhi kungavikela ngebele nomdlavuza wendlala yesinye.
Izipuni ezimbili zefilakisi yomhlabathi zinikeza amakhalori angama-60, amagremu amane we-fiber, futhi angaphezu kwesidingo sakho sansuku zonke se-ALA. (Udinga ukudla i-Ground Flaxseeds, njengoba wonke amafilakisi adlula amathumbu angabonakali, okusho ukuthi ngeke uthole zonke izinzuzo zabo.)
Ngeza i-Ground Flaxseed to okusanhlamvu okushisayo, oatmeal, ama-smoothie, iyogathi, i-applesauce, i-muffin kanye ne-pancake batter, noma hlanganisa ne-Lean Ground Beef noma i-Meatloaf. Whisk it ngama-whites amaqanda ukwenza "ama-breadcrumbs" ngezinhlanzi noma inkukhu. Ungazama futhi ukungeza ingcosana yefilakisi yomhlabathi esinaphi lakho noma imayonnaise yakho ye-sandwich enempilo.
Izaqathi, amazambane amnandi, futhi ama-squash acebile eBeta-carotene, i-antioxidant enganciphisa ingozi yesifo senhliziyo kanye nomdlavuza othile.
Izaqathi, amazambane amnandi, futhi ama-squash acebile eBeta-carotene, i-antioxidant enganciphisa ingozi yesifo senhliziyo kanye nomdlavuza othile. Enye ye-beta-carotene oyidlayo nayo iguqulwa emzimbeni uye kuvithamini a, umsoco oxhasa amasosha omzimba anempilo.
Akukho okuncishwa okusemthethweni okunconywayo kweBeta-carotene, kepha ochwepheshe bayavuma ukuthi kudingeka u-3 kuye ku-6 mg ngosuku ukuvimbela ukugula okungamahlalakhona. Qagela? Amazambane amuncu aphakathi aqukethe i-13 mg ye-beta-carotene, ijusi le-carrot elingu-1/2 liqukethe i-11 mg, izaqathi ezibilisiwe zenkomishi ziqukethe ama-6,5 mg (1/2 inkokhelo eluhlaza (izaqathe zendebe ezi-1/2. UNutmeg uqukethe i-4,5 mg. Ngakho-ke, ukugcwalisa isisu akunzima.
Ukudla ushukela omningi, ikakhulukazi eziphuzweni ezinoshukela, kwandisa ubungozi bakho besifo sikashukela sohlobo 2, isifo senhliziyo kanye nokukhuluphala. Umgomo ulula: Faka esikhundleni zonke iziphuzo ezinoshukela ngamanzi, itiye, ikofi elimnyama, itiye lamakhambi, ubisi olungafakwanga, noma ubisi lwe-skim ongabonakali.
Ngenkathi ujusi wezithelo we-100% awunalo ushukela ongeziwe, kusengumthombo ohlanganisiwe kashukela wemvelo (namakhalori) okungenakulimali. Ngakho-ke, kubhekwa njengesiphuzo esimnandi. Sebenzisa ukukhonzwa kwezithelo zonke esikhundleni sejusi. Uma uvame ukuphuza ujusi ukuze uqede ukoma kwakho, ungene esikhundleni samanzi.
Kulinganiselwa ukuthi umuntu omdala ojwayelekile phakathi kwamakhilogremu amabili nonyaka. Kwabanye abantu, lokhu kusakazeka kancane kancane kungaholela ekukhuluphele. Izindaba ezimnandi ukuthi awudingi ukwenza izinguquko ezinkulu ekudleni kwakho ukuvikela inzuzo yesisindo.
Esikhundleni salokho, ucwaningo lukhombisa ukuthi "indlela yokushintsha encane" - amakhalori ayi-100 kuya kwangama-200 ngosuku ngokudla ukudla okuncane, ukuvivinya umzimba okwengeziwe, noma inhlanganisela yosizo lwemibili. Ukudla okuncane nokuzivocavoca okulula ukufaka inqubo yakho yansuku zonke futhi kulula ukuyigcina ngokuhamba kwesikhathi kunezinguquko ezinkulu zokuphila ezidingekayo ukuze wehlise isisindo.
Uma ubuya ekhaya uvela emsebenzini ulambile futhi ufuna ukudla konke okubonayo, lesi siphuphu sizosiza ukuvikela ukudla ngokweqile ekugcineni kosuku. Kepha akupheleli lokho.
Ukudla njalo emahoreni amathathu kuya kwamane kuyasiza ukugcina amazinga akho kashukela wegazi (amandla) azinze futhi anikeze amandla wokuzivocavoca kwakho ntambama. Ukudla okulula okunempilo nakho kukunika ithuba lokukhulisa ukudla kwakho kwezakhi ezibalulekile ezifana namaprotheni, i-fiber ne-calcium.
Ama-Snacks kufanele afake ama-carbs avutha kancane ukuze aphephe izicubu zakho nobuchopho, kanye namaprotheni namanye amafutha anempilo ukukugcina unikezwe amandla isikhathi eside.
Uma uthanda lula imigoqo yamandla, khetha izinto ezenziwe ngezithako zokudla eziphelele njengezithelo namantongomane.
Uma ukhathazekile nge-waistline yakho, kuwukuhlakanipha ukusetha umnqamulajuqu wokudla kwakusihlwa. (Ngaphandle kwalapho, kunjalo, usebenza i-Night Shift.)