Unokuva okanye ufunde ezininzi malunga nokutya okulungileyo xa uncelisa . Ngokuqinisekileyo, ufuna ukuzama ukutya ukutya okunokulinganisela kangangoko kunokwenzeka. Ukutya ukutya okunempilo kukunika ukutya okunomsoco oyifunayo ukuphulukisa ekuzaleni, ukulwa nomoya omnxinxungu omtsha , kwaye uqinisekise ukunikezela ubisi lwebele oluseleyo kumntwana wakho . Kodwa, oko akuthethi ukuba kufuneka udle ngokugqibeleleyo yonke iminithi yomhla.
Akunakuze ulahle yonke into edlayo kunye nokutya okuthandayo okuthandayo ngenxa yokuba uncelisa . Kulungile ukuba ne-junk food, kodwa njengazo zonke izinto, awufuni nje ukuzithengisa.
Ukufumana iiCalories oza kuzenza Ukwenza Ubisi
Umzimba wakho usebenzisa amandla ukwenza ubisi lwebele . Amandla avela kwiikhalori ezikutya ozidlayo. Umama oncelisayo kufuneka athathe amakhalori angaphezulu ngosuku ngalunye njengenxalenye yesondlo sokuncelisa . Kungabonakala ngathi kudla i-donut, okanye i-cookies ezimbalwa kunokukunceda ukuba ufumane iikhalori ezingaphezulu xa ubelesa, kodwa ezo zi-calories ezingenanto. Iikhalori ozifumanayo kwieskese, iigleke kunye nokutya kwe-junk azifani noko ufumana ukutya okunempilo. Ngoko, ngelixa kulungile ukuba neekhalori ezingenalutho emini, ufuna ukwenza okusemandleni akho ukufumana ezininzi iikhalori ezikutya ezikunika amandla ofuna ukuzenza ubisi lwebele kwaye ugcine umzimba wakho uphilile.
Ukutya kunye neeCalori ezingenanto
Ukutya okungenalutho lwekhalori kuphakamileyo kumafutha kunye noshukela. Ziquka i-tshokoleta, i-candy, amaqebelengwane, i-donuts, i-chips, i-pastries, inkukhu ethosiweyo, i-bacon, i-sausage, i-cuts ebandayo, i-pizza, i-ayisikrimu, izinja ezishushu, ibhotela kunye nama-fat fat. Ezi zokutya zinokuthabatha kakuhle, kwaye zilula ukuzibamba xa udiniwe okanye uxakekile, kodwa zizalise ngaphandle kokunika umzimba wakho nayiphi na izondlo ezinempilo eziyimfuneko.
Ukwenza iinqununu eziNgcilisayo
Kulula ukuweqa i-junk ukuba ugcine ukhetho oluhle lwezempilo olukhoyo ekhaya lakho. Xa unemibala eyahlukileyo, ulungelelaniso oluphilileyo olulungiselelwe kwaye lukulungele, luya kuba lula ukuba lubambe xa uxakekile kwaye ulambile njengale ngxowa ye-chips okanye ibhartile. Nazi imimiselo embalwa yezinto onokuzilungela kwaye ulinde ekhitshini lakho xa ufuna umnqweno osheshayo.
- Khawula imifuno
- Iziqhamo ezintsha
- Nuts
- Imbewu
- Abaqhiqi bezolimo
- I-fat fat fat
- Yogurt
- Isiqhamo esomileyo
- Ipopcorn ephuma emoyeni
- Iingxowa zelayisi
- Umxube womzila
Zingenalutho i-Calorie Drinks
Iziphuzo ezinokotywala ezifana ne-soda, iziphuzo zezemidlalo kunye neziphuzo ziselo zilinye imvelaphi yeekhalori ezingenanto. Akudingeki ukuba uziphephe ngokupheleleyo, kodwa yinto efanelekileyo yokunciphisa ushukela othabathayo ngokusela kwakho. Amanzi, itiye elishisayo, itiye ye-ice, i-lemonade, kunye ne-fat fat or non-fat fat.
Ukwenza Ukuziphatha Okuhle Kwakho
Ukuba uthanda ukupheka okanye ukupheka, unokwenza iziqu zakho kunye neetyuwa kunye nokunyuka kwebele. Ngokusebenzisa izithako zobisi ezifana ne- oatmeal , i- ginger , okanye i-almonds, unokuyiphatha kakuhle kwi -superfood . Unokufumana iincwadi zokupheka kwii cookies, imivalo, iziphuzo, iimfomfini kunye nokunye okuninzi kwiincwadi zokuncelisa okanye kwi-intanethi.
Ubungozi bokutya okuninzi lwe-Junk
Akufanele uzincitshise izinto ozithandayo xa uncelisa, kodwa akufanele uchithe. Ukugqithisa kwi-calories engenakuthintela kunokuchaphazela impilo yakho yonke, kukubangela ukuba ube nesisindo, kwaye kukubeka engozini yokuhlakulela isifo sikashukela okanye ezinye iinkalo zempilo enxulumene nesisindo. Yaye khumbula, ukuba unxiba ubuninzi obuninzi xa ukhulelwa kunye nokuncelisa ngenxa yokuba uyithatha njengelayisenisi yokutya yonke into ebonakalayo kubandakanya iitoni ze-junk, kulungele ukuba ulahlekelwe ngumntu wakho emva kokuba ukhula umntwana wakho . Ngoko, ujongene nokunyanga ngoku kwaye, kodwa zama ukungena kumkhwa wokwenza ukutya okungenamsoco ukuhamba kwakho.
> Imithombo:
> Lawrence, uRuth A., MD, Lawrence, uRobert M., MD. Ukusondeza isiKhokelo seNgcaciso yezoPhicongo. Elsevier Health Sciences. 2015.
> Popkin BM, Adair LS, Ng SW. Ukuguqulwa kokutya komhlaba wonke kunye nesifo sobutyebi kumazwe asakhulayo. Ukuhlolwa kokutya. 2012 Jan 1; 70 (1): 3-21.
> Isebe lezoLimo lase-US. Iimfuno zeZondlo Ngethuba ukuxiliswa. Khetha i-MyPlate. Julayi 29, 2016.
> Isebe lezoLimo lase-US. Ziziphi iikhalori ezingenanto? . Khetha i-MyPlate. Septemba 30, 2015.