Ukutya okuya kuhlala kugcwele kwaye kungakuzalisi
Akukho ukuphika ukuba imifuno iphilile kuthi. Ucwaningo luye lwabonisa ukuba ukutya ukutya okunothile kwimifuno njengenxalenye yokutya okunempilo kunokunceda ukunciphisa ingozi yesifo senhliziyo, umhlaza, uhlobo lwesifo sikashukela kunye nokukhuluphala. Ukutya okucebileyo okunokutya kunokunceda ukunciphisa uxinzelelo lwegazi .
Imifuno isondlo esinezondlo esithwele iivithamini, amaminerali, izifo ezilwa nama-antioxidants kunye ne-fiber.
I-Fiber ibalulekileyo izondlo xa kuziwa ekulawuleni ubunzima nesifo sikashukela . I-Fiber inceda ukugcina ugcwele, ukhupha i-cholesterol kude nentliziyo yakho kwaye inokukunceda ukulawula ishukela yegazi ngokunciphisa ukugaya. Enye yezona ndlela ezifanelekileyo zokunyusa umxholo wakho wefayibha kukunyusa imifuno yakho yemifuno , ngokukhethekileyo imifuno engekho-starchy.
Imifuno engekho-starchy iqulethe malunga neekhalori eziyi-25, i-0 g i-fat, i-5-6 g ye-carbohydrate, i-3 g i-fibre, kunye ne-0.5-2 g protein nganye nge-1/2 indebe ephekiweyo okanye 1 inkomishi eluhlaza (ngaphandle kweoli enye). Ukongezelela ekubeni yikhalori ephantsi, kunye nokutya okuphantsi kwe-carbohydrate, imifuno engekho-starchy yongeza umthamo, ukunambitheka, ubuninzi, kunye nombala ocebileyo nasiphi na isidlo. Xa unako, jolise ukwenza i-1/2 yakho iplastiki engeyiyo-starchy mifuno.
Yiyiphi imifuno enokucingwa ukuba ayiyi-Starchy?
- I-artichoke
- Intliziyo yeArtichoke
- I-asparagus
- I-Bamboo ihluma
- Iibhontshisi (eluhlaza, i-wax, isiTaliyane - musa ukudibanisa oku kunye nemifuno - iimbotyi ezimhlophe, ubhontshisi be-navy, ubhontshisi abamnyama, njl.
- Izityalo zeBean
- ibrussels sprouts
- Ibrokholi
- Iklabishi (eluhlaza, bok boky, isiTshayina, obomvu)
- Iinqathisi (phawula: 1 umntwana isanqante i-1 g ye-carbohydrate)
- Icauliflower
- Isileri
- Chicory
- Chayote
- I-Coleslaw (ihlanganiswe, ayikhombathanga)
- Netyhukhamba
- Dandelion
- Daikon
- Isityalo seqanda
- Imifino (i-collard, i-kale, isardard, i-turnip)
- Intliziyo yesundu
- Jicama
- Kohlrabi
- Leeks
- I-Lettuce: i-endive, i-escarole, iqabunga, i-ice berg, i-Romaine
- Amakhowe
- Imifuno ye-Mustard
- Okra
- Anyanisi
- Pea pods
- Peppers (zonke iintlobo)
- Radishes
- Rutabaga
- I-salad imifino (chicory, endive, escarole, i-lettuce, i-romaine, isipinashi, i-arugula, i-radicchio, i-watercress)
- Iipayi ze-Snow okanye iipowu zeepa
- Scallion
- Ihluma
- Squash (cushaw, ihlobo, i-crookneck, i-spaghetti, i-zucchini)
- Iipasta ze-Sugar snap
- Swiss chard
- Ubhontshisi beentambo
- Itumato
- Turnips
- Chestnuts zamanzi
- Uzucchini
Yintoni Okufanele Uyicinge Ngayo Xa Uthenga?
- Ukuba kuthengwa ukuvelisa okukhoyo ngexesha. Awuyi kusindisa imali kuphela kodwa unciphise ukunyatheliswa kweenyawo zekhabhoni ngokuthenga iimveliso zendawo. Ixesha elincinane elichitha ixesha lokuhamba, lingcono le ncam.
- Cinga ngokuthenga iinguqu eziphilayo zemifuno ethile equlethe i-pesticides. Ukugqithisa i-pesticide kunokunyusa umngcipheko womhlaza, iingxaki zesikhumba, i-asthma, ukungabikho kwengqondo, njl njl. Ukuba awunakuva "uluhlu lweshumi elininzi," unokufuna ukufunda kuyo. Ezi zizinto zokutya eziqulethe amanqanaba aphezulu asele. Ezinye imifuno eluluhlu zibandakanya: isilimo esidliwayo esinamagatsha anamanzi, isipinashi, i-sweet clock, ikhukhamba, njl.
- Ukuba ufumanisa ukuba uchitha imifuno yakho ngenxa yokuphanga, cinga ukuthenga imifuno efriziwe. Ukutya okunomsoco baxhatsha ngokutsha, xa kungengcono, kuba baqhwithile kwi-fraak fresh that keeps vitamins and minerals. Imifuno ehluthiweyo ilula ukuyilungisa kuba sele sele i-cut pre-cut and washed.
Ufanele Ubalungiselele Kanjani?
- Gcoba imifuno yakho ngenani elincinane legarlic kunye neoli, njengomnquma okanye i-canola.
- Gcoba imifuno yakho ehovini kwiphepha lecookie ngetyuwa, i-pepper, i-oil encinci, kunye nantoni na eyongezelelweyo imithi oyithandayo-i-rosemary, i-thyme, i-oregano, i-basil, njl njl.
- Ukuba usebenzisa imifuno yakho kwi-saladi ungawagcoba kuqala ukuze ukhanyise umbala wabo uze uyithambisa.
- Gwema ukupheka imifuno yakho njengoko oku kungenza iivithamini zingene emanzini. Oku kunokubenza bajonge.
- Gwema ukongeza inani elikhulu lebhotela, ukhilimu, ushizi, ukugqoka isaladi, okanye ioli kwiimifuno zakho njengoko oku kunokwandisa umxholo wekhalori ngokubanzi-ukuguqula ukutya okuphantsi kwekhalori enye.
Ungayifumana Njani Imifuno Engenayo I-Starchy Into Yokutya?
- Nenjongo yokutya iintlobo zemifuno enemibala. Ukutya malunga neyesithathu ukuya kweyesihlanu, i-1/2 indebe ephekwe okanye 1 inkomishi yokuncedisa imihla ngemihla iya kukhulisa i-vitamin, i-mineral, kunye ne-fiber.
- Faka imifuno kwiisantike, i-salads, izitya zangasese, i-omelets, isobho, i-stews kunye neprotheni ephezulu kunye nemifuno.
- Yenza imifuno isiseko sakho sokutya. Yidla isidlo sasemini okanye i-salads, i-pasta engena endaweni ye-squash okanye yenza i-zucchini i-pasta okanye irayilflower ilayisi.
- Hlanganisa imifuno kwiindawo zakho zokutya. I-pre-cut carrots, i-pepper, i-celery, i-broccoli okanye nayiphi na into oyithandayo kwaye uyibhangane ne-hummus okanye i-guacamole kwiproteinyini kunye ne-fibre ene-snack ecebileyo ephantsi kwe-carbohydrate. Unokuba udibanise nayiphi na le nto ibhotela enomdla, njenge-peanut butte okanye i-almond butterit for a protein and fiber rich snack.
- Yenza i-1/2 yakho imifuno yeplate. Oku kuya kukunceda ukunciphisa i-carbohydrate yakho kunye nekhalori.
Izibonelelo:
Umbutho weSwekile waseMelika. Imifuno engekho-starchy. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/non-starchy-getgetables.html
I-United States Isebe lezoLimo. Kutheni kubalulekile ukutya imifuno. http://www.choosemyplate.gov/food-groups/vegetables-why.html
I-Universalististy yaseMichigan I-Diabetes. Kutheni kubalulekile ukutya imifuno. http://www.med.umich.edu/1libr/MEND/Diabetes-NonCarbFoods.pdf
Iqela lokuSebenza ngeEnivornment. Zonke izityalo kunye nemifuno engu-48 eneenkcukacha zokuhlala zepilisi. http://www.ewg.org/foodnews/summary.php