Usuku lwama-Valentines! Usuku olugcwele uswidi nezimpahla ezibhakiwe, futhi unesifiso sokukudlela ezinhliziyweni zakho! Ngisho, kungani kungenjalo? Imakethwa njengento ezosenza sizizwe sihle futhi ilungele thina, kepha akunjalo? Ake sijule kancane bese sibona ukuthi ziyini izimpahla nalokho okubi koshukela. Uzojikijela nini ezifisweni futhi lapho sekuphela ukusetshenziswa.

Ushukela Wezemvelo

Ushukela wemvelo ubalulekile emsebenzini wethu wansuku zonke. Basinika amandla okusikhipha osukwini futhi bathuthukise ubuchopho bethu. Kukhona zonke izinhlobo zokudla okuhle okugcwele ushukela wemvelo. Izithelo, imifino, ubisi, nama-carbohydrate yimithombo yemvelo eyinhloko yoshukela. Ushukela wemvelo waziwa ngenye indlela njenge: fructose, sucrose, glucose, lactose, ne-maltose. Yingakho izithelo, ubisi, nezinhlamvu kungukudla okuhle onakho ekudleni kwakho. Ushukela wemvelo kuhle ukuwudla uma ulinganiswe neprotheyini ukuze uzizwe ugcwele, isikhathi eside. Izibonelo ezinhle zoshukela wemvelo olinganiswe neprotheni kungaba:

Ama-apula noma ubhanana onamantongomane

Amajikijolo nge yogurt

Ushizi nama-alimondi

Izithelo ne-yogurt smoothie

Amajikijolo namaqanda abilisiwe

Ama-Sugars engeziwe

Ushukela owengeziwe ngoshukela omnandi ngempela, yimizimba yethu efisayo. Ushukela ongeziwe yiziphuzo ezibandayo, amaswidi, amakhukhi, amakhekhe, ophaya, u-ayisikhilimu neziphuzo zezithelo. Zibuye zengezwe kokudla okuningi okusetshenzisiwe kanye nama-condiments futhi kungenza umonakalo omkhulu emzimbeni wakho uma kuphelile. Ushukela ongeziwe ubhalwe ilebula ngendlela ekhohlisayo ngakho-ke ungahle ungazi ukuthi bakukudla kwakho. Isikhathi esiningi bavela kumalebula ezithako afakwe ku: Kunoshukela omningi ongezwe ekudleni namuhla kunanini ngaphambili. Lokhu kudala inkinga enkulu empilweni yethu. Loshukela udlala indima enkulu kakhulu ekukhuleni kohlobo lwesifo sikashukela sohlobo II, ukubola kwamazinyo, kanye nomqedazwe wamanje wokukhuluphala. Ushukela owengeziwe wengeza amakhalori amaningi ekudleni kwethu ngaphandle kokungeza amavithamini noma izakhamzimba. Engifuna ukukuxoxa namuhla inani eliphephile lalokhu okufanele ngilidle. Ake sibheke lokho okubhekwa njengoshukela owengezwe kakhulu.

Imihlahlandlela Yezokudla ka-2015- 2020 yabantu baseMelika ithi ushukela omningi umuntu omdala onempilo okufanele awudle ngosuku olulodwa ngu: 48 g (12 tsp)

Yilokho:

1 ikani lesoda (39g)

Isikhwama esingu-1 seSkittles (47g)

Amaqebelengwane ama-Snack ama-2 (31 g)

Izinkomishi ezi-2 ze-Yoplait Yogurt (48g)

2 I-Eggo Waffles w ¼ C isiraphu (40g)

1 ibha yamaprotheni (30g)

16 oz wejusi lewolintshi (44g)

2 C ekheniwe utamatisi isobho (48g)

2 C okusanhlamvu okubhokisiwe (40g)

Nalu uhlu lwezinto ezine-Amount yansuku zonke enconyiwe:

Okulingene McDonalds McFlurry w Oreos (71g)

I-Starbucks Grande Frappuccino (66g)

I-20 oz soda (65g)

Isiphuzo samandla esingu-16 oz (54g)

Ijusi lamagilebhisi le-16 oz (72g)

1 ipayipi lika-ayisikhilimu (96g)

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

Lezi zinhlu zibekelwe ukukufundisa ngezinto eziphakeme kakhulu ngoshukela. Ezinye zalezi zinto zingahle zibonakale zisobala kepha into ofuna ukugxila kuyo lapha inani lamagremu asetshenziswa nsuku zonke. Uma ujwayele ukudla izinkomishi ezi-2 zokusanhlamvu kwasekuseni, ucishe wahlangana nokudla kwakho ushukela ngalolo suku ngakho-ke udinga ukuzama ukunciphisa ushukela ongeziwe usuku lonke. Futhi khumbula ukuthi izingane kufanele zisebenzise amathisipuni ayisithupha noma ngaphansi ngosuku olulodwa. Ngakho-ke uma ingane yakho idla ingilazi encane yejusi lamagilebhisi ukuze idle, zama futhi ulinganisele inani likashukela abengeziwe abalidlayo lonke lolo suku. Umgomo ukuzama ukuhlala ngaphansi noma ngama-6 g ukuvikela umzimba wakho ekuhlaselweni yizifo ezifana nesifo sikashukela noma ukukhuluphala.

Vele kulungile impela ukuthi udle ushukela futhi uthole ukwelashwa lapha nalaphaya! Khumbula nje inani odlayo nsuku zonke. Uma unezinyo elimnandi langempela kepha ungaqiniseki ukuthi ungasinqanda kanjani lesi sifiso ngaphandle kokulahla ushokoledi noma uswidi, nansi iresiphi yesiphuzo esimnandi esinempilo:

Amapentshisi amasha noma amapentshisi asethinini (okusemathinini emanzini okungcono)

½ C Cottage shizi noma yoghurt engenalutho

Fafaza uju

Ideshi lesinamoni (uma uthanda)

Ukwehla kwe-vanilla extract (kuyakhetheka)

Hlanganisa lezi zinto ndawonye ukuze ufake u-ayisikhilimu ngeSonto! Futhi, kulungile ukuthi udle ukudla okunomsoco futhi ujabulele u-ayisikhilimu wangempela ngeSonto lapha nalaphaya kepha kuzokwenza umzimba wakho ube muhle ukugcina ushukela wakho uwudlile.

Usuku oluhle lwe-Valentines!

- UJade Mitchell, uMfundisi Wezokudla