Izinkundla zokuxhumana zibe nomthelela omkhulu embonweni wethu wesitayela sokudla nokudla. Ziyanda izindawo zokudlela ezifaka ukudla okunempilo, nezitolo ezinkulu ezinentshisekelo kumalebula ukudla kwangempela. Sisenkathini lapho umgqugquzeli wokudla okunempilo elayisha khona isithombe sesinkwa sikakolweni noma ibhotela lamantongomane, futhi emahoreni ambalwa sisuke siphelile.
Manje, abaningi benza amahlaya ngomnyakazo Ukudla kweqiniso, ngisho nabalandeli bakhe babizwa ngokuthi ukudla kwangempela. Lokhu akuyona into engaphezu kokudla "ukudla kwangempela." Ngabe kusho ukuthi sesineminyaka sidla ukudla "okungekona okwangempela"? Esikhundleni sokulihumusha ngokwezwi nezwi, lokhu kunyakaza (noma indlela yokuphila) kubhekisela ekudleni ukudla kwemvelo nokusha, nokugwema zonke izinhlobo zokudla okugayiwe kakhulu. Omunye wabashumayeli bayo abakhulu nguCarlos Ríos, osethule uhlelo lwakho lokusebenza ukusiza ukufundisa abantu.
Ngabe kade sidla ukudla okungelona iqiniso?
Njengoba sishilo ngaphambili, akudingekile ukwenza ukuhumusha kwezwi nezwi okunjalo. Amanye ama-gurus okudla ayenqaba noma yiluphi uhlobo lomkhiqizo ocutshungulwe kakhulu ngenxa yokuthi aqinisekisa ukuthi awanikezi inani elihle lokudla okunomsoco. Iningi labantu lidla imikhiqizo ephekwe ngaphambilini, enoshukela ophezulu kanye namafutha asezingeni eliphansi. Ukungazi lutho kulokhu akuyizuzisi impilo yakho.
Ukudla kwangempela kusekelwe ohlotsheni lokudla ogogo nomkhulu bethu ababenalo: ukudla kwangempela okuphekwe ekhaya. Ukuqeda ukudla okucutshungulwe kakhulu kuyadingeka ukuze uthuthukise impilo, kanye nokuqonda ukuthi kufanele udle kanjani. Abanye abantu bamukela inkulumo edumile ethi "dla ngokulinganisela" kodwa abasusi ukudla kwabo ekudleni okunempilo.
Ezweni elihle, ukudla okugaywe kakhulu kufanele kuthathwe ngezikhathi ezithile. Ingabe ziwushevu? Akufanele futhi senze ihaba, ngoba uma udla i-donut ngeke ufe. Inkinga isekujwayeleni lokhu nokukuthatha kaningi. Noma kunjalo, akukho okunqatshelwe embuthweni Wokudla Kwangempela, izincomo ezinempilo kuphela ezinikezwayo.
Ukudla okucutshungulwe kahle kakhulu, okucutshungulwe kahle nokudla kwangempela
Lezo zintathu ziyizinsika ezinkulu zalolu hlobo lokudla. Ukufunda ukuhlukanisa omunye komunye akulula kangako kubantu abangazi nokuthi badlani.
La ukudla kwangempela Yenziwe yikho konke ukudla okusha nokwemvelo okungazange kwenziwe noma yiluphi uhlobo lwenqubo yokukhiqiza eye yaba yimbi kakhulu ukondleka kwakho. Isibonelo: imifino, izithelo, amantongomane, okusanhlamvu, okusanhlamvu, inhlanzi, igobolondo, inyama, amaqanda, ubisi olusha noma ikhofi.
Esikhundleni salokho, a ukucubungula okuhle Kungaba yileyo eye yadlula inqubo yendabuko noma engazange ibe nomthelela ezintweni zayo ezinempilo. Ezitsheni, kuzodingeka uqaphele ukuthi ziqukethe izithako eziphakathi kweyodwa neziyisihlanu kuphela, ngaphezu kwalokho aziqukethe nhlobo ufulawa ocolisisiwe, ushukela noma amafutha emifino asezingeni eliphansi. Ezinye izibonelo kungaba: isinkwa se-wholemeal, imikhiqizo yobisi ebilile, amafutha omnqumo angenasici, ushokoledi omnyama, okusanhlamvu okusemathinini, ukudla okusemathinini, inyama yase-Iberia noma ukudla kwangempela okufriziwe.
Ekugcineni, sithola i- kucutshungulwe kakhulu, okuphambene nokudla kwangempela. Singasho ukuthi zingamalungiselelo ezimboni adalwe ekudleni, ngezinqubo ezihlukahlukene futhi azihlinzeki ngemiphumela emihle empilweni. Ngokuvamile, aqukethe izithako ezingaphezu kwezinhlanu, futhi ushukela wawo namanye amakhemikhali kuyagqama. Uma sikhuluma ngokudla okugaywe kakhulu, sicabanga ngeziphuzo ezinoshukela, amajusi apakishiwe, amakhekhe, amakhukhi, okusanhlamvu okucolisisiwe, amaswidi, imikhiqizo yokudla, ama-pizza asezimbonini, iziphuzo zamandla, amasoso...
Kungani kungcono ukubalekela i-ultra-processed?
Ngaphezu kokuba nempilo enhle futhi ubukeka kangcono, kuhle ukugwema lezi zinhlobo zemikhiqizo ngoba zicebile ushukela owengeziwe, i-sodium, ufulawa ocolile, amafutha agcwele kanye nezithasiselo. Kujwayelekile ukuthi babe nama-kilojoule amaningi futhi bangabi nezakhamzimba kanye ne-fiber. Impela uye waqaphela ukuthi ayathandeka kakhulu, okusenza sidle kakhulu futhi avimbele izindlela zethu zokusutha.
Nakuba zibonakala zilula ukuzisebenzisa futhi sizithola zitholakala kabanzi endaweni yethu, azihlobene nokuba nempilo yazo.