Amathiphu asheshayo
- Gcwalisa uhhafu wepuleti lakho ngemifino nezithelo.
- Nikeza ikota kwiprotheni futhi uyiguqule kulo lonke iviki.
- Yenza ikota yokusanhlamvu ibe usanhlamvu oluphelele uma ukwazi.
Iseluleko esiningi mayelana nokudla okunempilo sicela wenze izibalo. Amagramu alokhu, amakhalori aleyo, amaphesenti okumele uwafinyelele ngesidlo sakusihlwa. Kuyakhathaza, futhi ngeqiniso iningi lethu alikaze likuqhubeke. Ngakho nawu umbono othule kakhulu: ungakha isidlo esihle ngempela nje ngokubuka ipuleti lakho nokuthi izinto zihlalaphi kulo.
Isithombe silula ngokwanele ukusibamba ekhanda lakho. Gcwalisa uhhafu wepuleti lakho ngemifino nezithelo. Nikeza ikota kwiprotheni. Nikeza ikota yokugcina kusanhlamvu, ngokufanele oluphelele. Yilona lonke uhlaka. Ochwepheshe bezokudla e-Harvard bakhe kwaba yinto abayibiza nge-Healthy Eating Plate, futhi uhulumeni wase-U.S. usebenzisa umzala oseduze i-MyPlate. Lezi zimbili azivumelani ngayo yonke imininingwane, kodwa ziyavumelana ngesimo, futhi isimo yikho okukuthwalayo.
Uhhafu wepuleti izitshalo
Yilesi isigaba esenza umsebenzi omkhulu, ngakho sithola isikhala esiningi. Imifino nezithelo kugcwalisa uhhafu wepuleti, ngemifino ithatha ingxenye enkulu yalowo hhafu kunezithelo.
Isizathu akusikho nje ukuthi 'imifino ilungile kuwe,' okuyinto osuvele uyazi neyaziyo engakaze ishintshe ukuziphatha komuntu ngisho nakanye. Yikuthi izitshalo ziletha umucu, amanzi, nobuningi. Zikugcwalisa ngaphandle kokukugcwalisa ngokushesha kakhulu, ziphakela isisu sakho, futhi zizinzise okusele kwesidlo. Ukwehlukahlukana kubaluleke kakhulu kunokuphelela lapha. Isandla esigcwele semifino eluhlaza, into ethile eyosiwe ekhona efrijini, ucezu lwesithelo eceleni. Okuqandisiwe kuyabalwa. Okusethinini kuyabalwa. Inhloso umbala nobubanzi, hhayi ukuthwetshulwa kwezithombe zemakethe yabalimi.
Inothi elincane elivela enguqulweni ye-Harvard elifanelwe ukwaziwa: amazambane awabalwa njengomfino kuleli puleti, ngoba ashaya ushukela wegazi wakho kakhulu njengesitashi. Wadle uma uwathanda. Ungawavumeli nje abe 'umfino' wakho wodwa.
Ikota iprotheni
Iprotheni yiyo ekugcina wanelisekile phakathi kwezidlo esikhundleni sokufuna ukudla emva kwehora. Iphinde isize umzimba wakho ubambelele emisipheni, okubaluleke kakhulu unyaka ngamunye osuguga ngawo.
Unezinketho eziningi lapha, futhi isiqondiso simane sithi uziguqule. Inhlanzi, izinkukhu, ubhontshisi, udali, amaqanda, i-tofu, amantongomane. Iseluleko se-MyPlate ukukuhlanganisa kulo lonke iviki kunokudla into efanayo njalo ebusuku. Amaprotheni ezitshalo njengobhontshisi namantongomane enza umsebenzi ophindwe kabili, aletha umucu kanye neprotheni. Awudingi ucezu lwenyama olukhulu kuso sonke isidlo ukuze le kota yenze umsebenzi wayo.
Ikota izinhlamvu, uhlobo oluphelele uma ukwazi
Ikota yokugcina iya kusanhlamvu. Nakhu lapho ingxenye yosanhlamvu oluphelele izuza khona indawo yayo.
Izinhlamvu eziphelele nezingaphukanga, ilayisi elinsundu, i-oats, i-quinoa, ibhali, isinkwa se-whole-wheat ne-pasta, zikhuphula ushukela wegazi wakho ngobumnene kunezinhlamvu ezicwengiwe njengesinkwa esimhlophe nelayisi elimhlophe. Lokho kukhuphuka okumnene kusho amandla azinzile kakhulu nokwehla okumbalwa okukuthuma ukuyofuna ukudla okuncane. I-USDA ikubeka njengokwenza okungenani uhhafu wezinhlamvu zakho ziphelele. I-Harvard iya kude ithi nje ziphelele, kuphelile. Noma kunjalo, isiqondiso siyafana: thambekela enkethweni ecwengwe kancane kaningi kunokungakwenzi.
Izinto ezisemaphethelweni
Izinto ezimbalwa zihlala ngaphandle kwepuleti ngokwalo kodwa zisabumba isidlo.
Ngokwamafutha, thatha amafutha anempilo njenge-olive oil yokupheka nokugcoba, futhi wenze ngokucophelela kulawo acwengwe kakhulu. Ngokweziphuzo, amanzi ayiqhawe elithule. Ikhofi netiye kulungile. Iziphuzo ezinoshukela yiyona ndawo elula kakhulu yokuthatha ushukela omningi ungananakile, ngakho kufanelekile ukuziphuza ngezikhathi ezithize kunokuphuza njalo.
Kungani isithombe sinqoba isibali
Amandla angempela endlela yepuleti ukuthi asinda empilweni yangempela. Ungayisebenzisa e-buffet, emcimbini lapho wonke umuntu aletha ukudla, ekhefethiya yasemsebenzini, ekhishini lakho ngo-9 kusihlwa uma ukhathele. Awudingi uhlelo lokusebenza noma isikali. Uthi thaphu phansi bese ubuza umbuzo owodwa: ingabe uhhafu wale nto izitshalo, futhi ngabe okusele kwehlukaniswe phakathi kweprotheni nosanhlamvu?
Yilokho nje. Futhi ngenxa yokuthi kuyisilinganiso, hhayi umthetho, kuyagoba. Ubusuku be-pasta lapho izinhlamvu zithatha ngaphezu kwekota akukhona ukwehluleka. Ipuleti elilodwa alwenzi noma liphule lutho. Okufunayo yisimo esijwayelekile, isikhathi esiningi. Ukudla kahle akuzange kube mayelana nosuku oluphelele. Kumayelana nephethini ongalilondoloza ngempela.
Isexwayiso esimnene
Lolu hlaka lwakhelwe ukudla okuvamile, kwansuku zonke. Uma uphethe isimo esifana nesifo sikashukela noma isifo sezinso, uma ukhulelwe, noma uma udokotela noma udietitian ekunike uhlelo oluqondile, landela lokho, kwenzelwe wena ngezindlela isithombe esisodwa esingakwazi ukuba yizo. Futhi uma ubudlelwano bakho nokudla buzwakala buqinile, lapho ukudla kuletha uvalo, icala, noma umuzwa wokulahlekelwa ukuzilawula, sicela uziphathe ngobumnene bese ucabangela ukukhuluma nochwepheshe. Ipuleti elilinganiselwe lihloselwe ukwenza ukudla kube lula, hhayi enye into okumele uyenze kahle.
Imithombo
- Harvard T.H. Chan School of Public Health, Healthy Eating Plate
- U.S. Department of Agriculture, MyPlate
- National Center for Health Research, MyPlate: Understanding the Dietary Guidelines for Americans