Njengoba wazi, imiphumela ye- umbiko wakamuva we-Aladdin futhi besazi ukuthi kusukela eminyakeni yobudala eyi-7 ukwanda kokukhuluphala nokukhuluphala kuyanda. Yebo, isifundo esishiwo ngenhla naso Kubonise iphesenti lezingane ezidle amakhekhe ngesidlo sasekuseni Ngosuku lokuqoqwa kwedatha, kwakungama-12% (cishe). Ama-pastries asekuseni!
Ngakho-ke, okubaluleke kakhulu kimi okungikhathaza kakhulu ukuthi ngalo lonke ulwazi esinalo, siyazivumela lezo zilayisense. Ngoba lelo nani lezingane zesikole ezithatha uhlobo oluthile lwamakhekhe ezimboni, kubalulekile (ingxenye eyodwa kweziyisishiyagalombili zesampula)Masingazidlali. Futhi lokho kungenxa yokudla okunjalo aqukethe ushukela omningi; Ngokwesibonelo Ama-muffin ambalwa adlula kakhulu inani likashukela wamahhala elinconywa yi-WHO nsuku zonke ezinganeni. (okungaba ngama-gramu angama-37).
Uma leso sidlo sasekuseni sama-pastries siphindaphindwa izinsuku eziningana ngesonto, bese senezelwa ekusetshenzisweni kwe- iziphuzo ezinoshukela, ukudla okulula okunosawoti, amaswidi, kanye nokudla kwasekuseni okunoshukela omningiUmphumela uba amakhalori amaningi kanye noshukela wamahhala umzimba wengane ongawudingi futhi lokho kuhlobene ngqo nokwanda kokudla. ukukhuluphala ngokweqile, ukukhuluphala kanye nengozi yokuqala yenhliziyoAkukhona ukuhlambalaza ukudla okuthile kukodwa, kodwa ukuqonda ukuthi ama-pastry acutshunguliwe avame ukuba yingxenyana yemikhuba emibi.
Umbiko we-Aladino uthuthukiswe yi-Spanish Agency for Consumer Affairs, Food Safety and Nutrition (ingxenye yoMnyango Wezempilo) ngokusebenzisa isu le-NAOS. Idatha, kusukela ngo-2015, yembula ukuthi yi-8,7% kuphela yezingane ezingakaze ziwadle ama-pastries. Futhi uma sikhuluma ngama-pastries, Asikhulumi nje ngamakhekhe, amakhekhe, noma amabhanisi kashukelangoba amakhukhi ka-"Maria" angabhekwa njengama-pastries.
Amakhekhe ezimboni: ukusetshenziswa okungaphezu kwalokho okufiselekayo
Ngokusho kuka-Aladino, amaphesenti angu-7,8 ezingane adla le mikhiqizo nsuku zonke, ngesikhathi esithile emini. Futhi lokhu ukudla okubangela inani eliphansi lokudla okunomsoco, amakhalori amaningi kakhulu, futhi acebile hhayi ngoshukela nje kuphela njengoba ngishilo, kodwa futhi amafutha agcwele noma agcwalisiweUma umuntu kufanele anikeze iseluleko mayelana nokudla ama-donuts, ama-croissant, njll., bekuyoba ukungawadli ngaphezu kwesisodwa ngesonto (okungenani), futhi njalo njengento ethile. okungavamile futhi hhayi njengengxenye yenqubo.
Izifundo zakamuva mayelana nemikhuba yokudla yezingane ezikoleni zibonisa ukuthi, ngaphezu kokusetshenziswa kwama-pastries, Cishe ingxenye yesithathu yezingane idla njalo lolu hlobo lwemikhiqizo ngesikhathi sokudla kwasekuseni. futhi iphesenti elincane kakhulu lithatha iziphuzo ezithambile noma iziphuzo ezinoshukela nsuku zonkeNgaphezu kwalokho, izingane eziningi zesikole Badla ukudla okulula okunosawoti nokuthosiwe izinsuku ezingaphezu kwezine ngesontoNakuba lokhu kuholela ekunciphiseni ukusetshenziswa kwezithelo, imifino, ubhontshisi kanye nokolweni ophelele, lonke leli phethini lokudla lisusa ukudla okunomsoco ngempela.
Ulwanga lwethu lunamathele kokudla okuningi okungenampilo, yingakho Izikhathi eziningi sincoma ukuthi ujwayele izingane ezisuka ezinganeni (ngaphandle kokuphoqa) kokunambitheka okwehlukile kokudla okuyisisekelo; lokho nemfundo yokudla okunomsoco ekhaya noma esikoleni, kungenza umehluko, kepha akuyona yonke into, ngoba kuthiwani ngokukhangisa?
Isimo siba sibi kakhulu uma sibona ukuthi ingxenye yezingane Akanaso ngisho nesidlo sasekuseni esigcwele.Ucwaningo olwenziwe ezikoleni lubonisa ukuthi yidlanzana elincane kuphela lezingane elifaka [ukudla] ekudleni kwalo kokuqala kosuku. ubisi, izithelo eziphelele kanye nomthombo wama-carbohydrate asezingeni eliphezulu (Isibonelo, isinkwa esingenashukela noma i-oatmeal). Ngokuphambene nalokho, ukudla kwasekuseni okuningi kuqukethe ubisi lwe-cocoa olunoshukela kanye nama-pastries, noma ama-pastries nje. Umthelela walezi zinhlobo zokukhetha okuphindaphindiwe ngokuhamba kwesikhathi uhumusha ube yingozi enkulu yokukhuluphala, umfutho wegazi ophakeme, kanye nezinkinga ze-metabolic, ngisho nasebusheni.
Kuhle lokho: kuthiwani ngokukhangisa?
I-World Health Organization ngokwayo yasungulwa ngo-2015 Ezinye izincomo mayelana nokukhangiswa kwezinhlobo ezahlukene zokudla okuhloselwe izingane. Mayelana neSigaba 2: “Amakhekhe, amakhukhi amnandi namakhekhe; eminye imikhiqizo yekhekhe elimnandi nemixube yokulungiselela kwabo: Akukho okumele kukwazi ukukhangiswa kungakhathalekile okuqukethwe kwabo ezintweni eziboniswe ngenhla ”. Lezi zinto (njengoba sifunda ku Isazi sokudla okunomsoco seGeneral), inani lamafutha aphelele nalawo agcwele, ushukela ophelele, ushukela ongeziwe, okokunandisa, usawoti nama-calories.
Inkinga ukuthi izincomo ezinjalo azibophezeli ngokomthetho, ngakho amazwe angazishaya indiva kalula. Esimweni sethu esithile, imboni yokudla inekhodi ebizwa ngokuthi i-PAOS ehlose "ukulwa" nokukhuluphala kwengane. Kusobala ukuthi akwanele, ngoba ngempela? Ingabe sizoshiya ukulawulwa kokukhangisa ezandleni zalabo abakhiqiza le mikhiqizo? Empeleni kuyinto uhlobo lokuzilawula lugxile kumasu wokumaketha, kepha hhayi ukuthi ukudla kanye / noma iziphuzo zanele yini ngokomsoco.
Ukukhangisa okuphathelene nama-pastry ezimboni kanye nokudla okusanhlamvu okuningi kwasekuseni okuhloselwe izingane Idlulisa imiyalezo enamandla kakhulu.Le mikhiqizo ivame ukuhlotshaniswa nokuzijabulisa, abalingiswa bekhathuni, amathoyizi aqoqwayo, amandla okufunda noma okudlala imidlalo, ngisho nomqondo wokuthi iyingxenye "yesidlo sasekuseni esiphelele." Kodwa-ke, ukuhlaziywa kokudla okunempilo okwenziwe yizinhlangano zabathengi kubonisa ukuthi okusanhlamvu okuningi kwasekuseni kwezingane kuqukethe inani eliphezulu kakhulu likashukela owengeziwe, ngezinye izikhathi kudlula u-20% womkhiqizo, nokuthi imikhiqizo enoshukela omncane ivame ukufaka amaswidi, okusetshenziswa kwawo nsuku zonke nangokuqhubekayo nakho akuyona ingozi.
Lokhu kuhlanganiswa kokumaketha okunolaka, ukungazi ngokudla okunempilo, kanye nokutholakala okungenamkhawulo kwamakhekhe namakhukhi ashibhile kusho ukuthi, emindenini eminingi nasezikolweni, Inketho esheshayo nelula ukusebenzisa le mikhiqizoYindlela elula yokuphuma: aziphazamisi, asikho isidingo sokuzihlubula noma ukuzilungisa, futhi ngokuvamile ziyamukelwa kahle yizingane. Kodwa lokho kukhululeka kwesikhathi esifushane kuba yinto engavamile. inkinga yezempilo yomphakathi esikhathini esimaphakathi neside.
Isikole, amakhukhi, kanye nendima yemfundo yokudla
Ngaphandle kwekhaya, ukudla okunikezwa ezikoleni zasenkulisa nasezikoleni nakho kunomthelela omkhulu. Imindeni eminingi kanye nochwepheshe bezempilo bazibuza lo mbuzo. Kungani ezinye izikole zisacela ibhokisi lamakhukhi "njengezinto zesikole"? ukuze izingane zikwazi ukukudla ngesikhathi sekhefu noma njengesidlo sasekuseni. Kulezi zimo, azikho ezinye izindlela ezinempilo ezinikezwayo: ngokuvamile ukukhetha "amakhukhi noma amakhukhi."
Kuyaqondakala ukuthi, ngokombono wokuhlela izikhungo, ikhukhi libonakala njengomthombo olula kakhulu: okusheshayo, okushibhile, okulula ukukusabalalisa futhi okwamukelwa kahleKodwa esimweni lapho cishe ingane eyodwa kwezine ikhuluphele ngokweqile, isikole asikwazi ukuba yindawo lapho ukusetshenziswa kwamakhekhe acutshungulwayo nsuku zonke kuvamile. Isikole, noma kufanele sibe njalo, indawo yokufunda nesibonelo, futhi emkhakheni wokudla.
Imininingwane evela ezinhlanganweni zamazwe ngamazwe ikhombisa ukuthi ukukhuluphala ngokweqile kwezingane kanye nokukhuluphala ngokweqile kuhlotshaniswa izinkinga zempilo ezisheshayo (njengomfutho wegazi ophakeme, ukuphazamiseka kwe-glucose, ubunzima bokuphefumula, ikhwalithi yokuphila ephansi) kanye no ingozi eyengeziwe yezifo zenhliziyo nemithambo yegazi kanye ne-metabolic lapho umuntu ekhulileNgakho-ke, izincomo zamanje zigcizelela ukufundisa izingane kusukela zisencane ngendlela yokuphila enempilo ecebile [kulokhu okulandelayo]. imikhiqizo esekelwe ezitshalweni, amafutha asezingeni elihle, kanye nokusetshenziswa okuphansi kakhulu kwamafutha e-trans, ushukela wamahhala, nosawotiAmbalwa amakhukhi, amabhanisi, noma ukudla okulula kwezingane esikubona nsuku zonke ahlangabezana nalezi zidingo.
Nakuba kunezinhlelo zomphakathi ezikhuthaza ukusetshenziswa kwe izithelo nemifino ezikoleniKwezinye izimo, ukuntuleka kwezinsizakusebenza, ukuxhumanisa, noma ukuqeqeshwa okuqondile kusho ukuthi lezi zinhlelo azisebenzi kahle ngangokunokwenzeka. Izikole eziningi ziyawashiya amaphrojekthi noma ziwasebenzise ngendlela elinganiselwe kakhulu, kuyilapho imishini yokuthengisa enezidlo ezinoshukela nosawoti, noma "amakhukhi okuphumula," ihlala ijwayelekile ngokuphelele.
Konke lokhu kuqokomisa iqiniso elingajabulisi: Umphakathi wezemfundo uvame ukungabi namathuluzi kanye nokuqeqeshwa kwakamuva kokudla kwezingane.Othisha abanakulindeleka ukuthi babe ochwepheshe bezokudla, kodwa kunengqondo ukufuna ukuthi imibhalo esemthethweni, izindlela zemenyu yesikole, kanye neziqondiso zokudla kwasekuseni nokudla okulula kuvumelane nobufakazi besayensi bamuva. Into ebonakala incane njengephakethe lamakhukhi ekhefu empeleni ibonisa isidingo sokubuyekezwa okuphelele. izinqubomgomo zokudla ezikhungweni zemfundo.
Udlani ngesidlo sasekuseni? Inganekwane yamakhukhi
Sisanda kukuthola lokho Ukudla kwasekuseni yisidlo esibaluleke kakhulu sosuku Akulona iqiniso ngokuphelele, nokuthi amabhanisi awanconywa, kepha ukuba nomqondo omncane futhi vumela izingane zidle ngokuya ngesifiso sazo sokudla. Kunomthetho wokuthi isazi sezokudla uJulio Basulto wake wangitshela: "Unganikeli, ungaphiki"Futhi kulula kakhulu ukukwenza. Ungagcini ukudla okungenampilo ekhaya; uma ukwenza futhi izingane zikucele, vumela. Kodwa esikhundleni soshokoledi, i-ayisikhilimu, nama-cookies, singagcwalisa i-pantry ngakho Izithelo zonyaka, isinkwa esigwetshiwe sabancane ukuze basakaze ngaphezulu kwe-hummus noma ushizi, izinsuku (uma zinkulu), njll.
Uma sicabanga ngesidlo sasekuseni sezingane, isithombe esivame ukufika engqondweni yilesi isitsha se-cereal enoshukela noma ingilazi yobisi nama-cookiesKodwa-ke, ukuhlaziywa okuzimele kwale mikhiqizo kubonisa ukuthi iningi liqukethe ushukela omningi kakhulu kunonconywayo, ngisho nokusanhlamvu okudayiswa ngokuthi "ukuqina komzimba" noma "okusanhlamvu okuphelele." Ukuqala usuku ngokunyuka okukhulu koshukela egazini akuwona umqondo omuhle: umzimba uphendula ngokukhipha i-insulin eningi, futhi ngokushesha ngemva kwalokho, izimpawu zingavela. imizwa yendlala, ukuntuleka kokugxila, kanye nokukhathala.
Ngakho-ke, yisiphi isidlo sasekuseni esingcono? Ochwepheshe bezokudla bavame ukuncoma ukuhlanganisa, ngendlela eguquguqukayo, amaqembu amathathu okudla ayinhloko:
- Ama-carbohydrate asezingeni eliphezulu: isinkwa se-wholemeal, ama-oat flakes, isinkwa se-rye, amazambane athosiwe noma ubhatata omnandi okusele ngosuku olwedlule.
- amaprotheni: imikhiqizo yobisi yemvelo engenashukela (iyogathi, ubisi, ushizi omusha), iqanda, amantongomane achotshoziwe noma ukhilimu wamantongomane ongu-100% (uma ubudala buvuma futhi ngaphandle koshukela owengeziwe).
- Izithelo kanye, uma kungenzeka, nemifino ethile: isithelo esiphelele (ubhanana, i-apula, i-pear, i-orenji, ama-strawberry, amagilebhisi asikiwe ngokweminyaka), izinti zesanqante noma zekhukhamba, utamatisi ochotshoziwe esinkweni.
Lezi zibhulokhi zingasetshenziswa ukudala ukudla kwasekuseni okulula kakhulu: i-yogathi yemvelo enezithelo eziqoshiwe kanye nama-oatsIsinkwa esithosiwe esiphelele esinotamatisi namafutha omnqumo, izithelo eziphelele ezihambisana nenani elincane lamantongomane aqoshiwe noma ibhotela lamantongomane elingu-100%, njll. Isikhathi esithathwayo ukulungiselela lezi zinketho ngokuvamile asidluli esidingekayo ukuvula iphakethe lama-pastry, futhi izindleko ezingabizi, ezimweni eziningi, ziphansi nakakhulu. kulingana noma ngaphansi kuka.
Manje, ngizocacisa le mfihlakalo ngamakhukhi, eqhubeka nokuvela kulo lonke leli posi. UJulio Basulto ngokwakhe, kuchaziwe lapha Ngokwenhlolovo ye-ENIDE, amakhukhi asesigabeni sekhekhe, kanye nama-fritters, ama-churros, amakhekhe noma amabhanisi. Banenani eliphelele lamafutha agcwele lokho Bahlome okunye ukudla kwesigaba "amaqebelengwane"Futhi lapha besikholwa yilezo zikhangiso lapho izingane ziphuza khona ingilazi yazo yobisi (ene-cocoa enoshukela kakhulu) bese zicwilisa amakhukhi angamashumi amabili nambili kuyo! Awukwazi ukuthi asikuxwayisanga: amakhukhi awaphilile (awaphilile ngisho nakancane) njengobhanana noma ucezu lwesinkwa olunamafutha omnqumo.
Masingayiphathi kabi impilo yabancane: Ake siqale ngokunciphisa inani lama-pastries.Futhi ngokwandisa ukusetshenziswa kwemikhiqizo eyisisekelo, okungadingi neze ukukhangiswa ukuze wonke umuntu azi ukuthi uphilile. Ukukhetha ukudla kwasekuseni okulula kanye nokudla okulula okusekelwe ezithelweni, isinkwa, amantongomane, ubisi olungenashukela, kanye nemifino kuwukutshala imali empilweni okuholela ekugxileni okungcono ekilasini, amandla engeziwe okudlala, kanye nengozi ephansi yokukhuluphala kanye nezinye izifo ezihlobene.
Izithombe - UPetr Kratochvil, Midori.
Ukuqaphela lokho okunikezwayo ngesikhathi sokudla kwasekuseni kwezingane kanye nesikhathi sokudla okulula, kokubili ekhaya nasesikoleni, ukunciphisa ama-pastry nama-cookies acutshunguliwe kube ukudla okulula ngezikhathi ezithile, kanye nokunikeza izinketho ezinempilo nezikhangayo kungenye yezinqumo zansuku zonke ezilula neziphumelelayo kakhulu esingazenza ukuvikela impilo yezingane zethu namuhla nalapho sezikhulile.