Lusuku lweValentines! Usuku olupakishwe ngeelekese kunye nezinto ezibhakiweyo, kunye nomnqweno wokukutya kwiintliziyo zakho! Ndiyathetha, kutheni? Ithengiswa njengeyona nto iya kusenza sizive simnandi kwaye ilungile kuthi, kodwa kunjalo? Masingene nzulu kancinci kwaye sibone ukuba zithini iimpahla kunye nezinto ezimbi zeswekile. Kunini na ukuya emqolombeni kwiminqweno kwaye xa iphelile kukusetyenziswa.

Iswekile yendalo

Iswekile yendalo ibalulekile ekusebenzeni kwethu kwemihla ngemihla. Basinika amandla okusifumana emini kunye nokufaka ingqondo yethu kwingqondo. Kukho zonke iintlobo zokutya okumnandi ezigcwele iswekile yendalo. Iziqhamo, imifuno, ubisi, kunye nee-carbohydrate zezona zinto ziphambili zivela kwiswekile. Iswekile yendalo yaziwa ngenye indlela njenge: fructose, sucrose, glucose, lactose, kunye ne-maltose. Yiyo loo nto iziqhamo, ubisi, kunye neenkozo kukutya okulungileyo okukukutya kwakho. Iswekile yendalo kulungile ukuba uyitya xa ilinganiswe neprotein ukuze uzive ugcwele, ixesha elide. Imizekelo elungileyo yeswekile yendalo elungelelaniswe neprotheni iya kuba:

Ii-apile okanye iibhanana ezinebhotolo yamandongomane

Ierberberries kunye neyogathi

Cheese kunye neeamangile

Iziqhamo kunye neyogathi smoothie

Amaqunube kunye namaqanda abilisiweyo

Yongeza i Sugars

Iswekile ezongeziweyo ziiswekile ezimnandi ngokwenene, yimizimba yethu enqwenelayo. Iswekile ezongeziweyo ziziselo ezinencasa, iilekese, iicookies, iikeyiki, iipayi, iayisi khrimu kunye nejusi yeziqhamo. Ziyongezwa kokona kutya kugqityiweyo kunye nee-condiments kwaye zinokukwenzakalisa kakhulu umzimba wakho ukuba utye kakhulu. Iswekile ezongeziweyo zibhalwe ngendlela ekhohlisayo ukuze ungazi ukuba bakukutya kwakho. Uninzi lwexesha ababonisa ngalo kwiileyibhile zezithako ezidweliswe njenge: isiraphu yengqolowa ephezulu ye-fructose, isiraphu yengqolowa, i-dextrose, i-crystal dextrose, i-liquid fructose, kunye nokunye. Kukho iswekile eninzi eyongezwa kukutya namhlanje kunanini na ngaphambili. Oku kudala ingxaki enkulu kwimpilo yethu. Ezi swekile zidlala indima enkulu kakhulu ekukhuleni kohlobo lwesibini lweswekile, ukubola kwamazinyo, kunye nobhubhane wokutyeba ngoku. Iswekile eyongeziweyo yongeza iikhalori ezininzi kwizidlo zethu ngaphandle kokongeza iivithamini okanye izakha mzimba. Into endifuna ukuyixoxa namhlanje sisixa esikhuselekileyo soku kutya. Makhe sijonge kwinto ethathelwa ingqalelo iswekile eninzi kakhulu.

Izikhokelo zoKutya zika-2015- 2020 zokutya kwabantu baseMelika bathi iswekile eninzi yabantu abadala abasempilweni kufuneka bayitya ngosuku olunye yile: 48 g (12 tsp)

Yiyo:

1 itoti yesoda (39g)

1 ibhegi yeSkittles (47g)

Iikeyiki ezi-2 zokutya (31 g)

Iikomityi ze-2 ze-Yoplait zeyogathi (48g)

2 I-Eggo Waffles w ¼ C isiraphu (40g)

Ibha yeprotheni e-1 (30g)

I-16 oz yejusi yeorenji (44g)

2 C isobho setamatato enkonkxiweyo (48g)

2 C ibhokisi yebhokisi (40g)

Nalu uluhlu lwezinto ezingaphezulu kwesixa esinconywayo semihla ngemihla:

Phakathi McDonalds McFlurry w Oreos (71g)

I-Starbucks Grande Frappuccino (66g)

I-20 oz soda (65g)

16 oz isiselo samandla (54g)

Ijusi yomdiliya ye-16 oz (72g)

Ipayinti enye ye-ayisikhrim (1g)

Ubisi lwe-chocolate ye-16 oz (51g)

Olu luhlu lubekelwe ukufundisa ngezinto ezineswekile ephezulu kakhulu. Ezinye zezi zinto zinokubonakala zicacile kodwa into ofuna ukugxila kuyo linani leegrama ezisetyenziswa mihla le. Ukuba uhlala utya iikomityi ezi-2 ze-cereal kwisidlo sakusasa, uphantse wadibana nokutya iswekile kuloo mini ngenxa yoko kuya kufuneka uzame ukunciphisa ushukela oseleyo kusuku lonke. Kananjalo khumbula ukuba abantwana kufuneka batye iitispuni ezi-6 okanye ngaphantsi ngosuku olunye. Ke ukuba umntwana wakho utya iglasi encinci yejusi yomdiliya, kufuneka uzame ukunciphisa umyinge weswekile abawudlayo ngaloo mhla. Injongo kukuzama ukuhlala phantsi okanye ujikeleze i-48 g ukugcina umzimba wakho ekubeni nezifo ezifana neswekile okanye ukutyeba kakhulu.

Ewe kulungile ukuba utye iswekile kwaye uphathe ukutya apha naphaya! Yikhumbule nje isixa osityayo mihla le. Ukuba unamazinyo amnandi okwenyani kodwa awuqinisekanga ukuba ungawuthintela njani umnqweno ngaphandle kokulahla itshokholethi okanye ilekese, nantsi iresiphi yonyango olumnandi olusempilweni:

Iiperesi ezintsha okanye iiperesi ezinqiniweyo (enkonkxiweyo emanzini ngokukhethekileyo)

½ C Cottage itshizi okanye iyogathi engenanto

Ukuvuza ngobusi

Idash yesinamoni (ngokuzithandela)

Ukuhla kwe-vanilla extract (ukhetho)

Hlanganisa ezi zinto kunye endaweni ye-ice cream ngeCawa! Kwakhona, kulungile ukuba utye ukutya okunezakha-mzimba kwaye wonwabele i-ayikhrim yangeCawa apha naphaya kodwa iya kuwenzela umzimba wakho kakuhle ukugcina iswekile yakho uyijongile.

Usuku olumnandi levalentines!

-UJade Mitchell, Utitshala weSondlo