Iincwadi ezili-12 eziBalaseleyo zokuPhulukana nobunzima bokuFunda ngo-2021, ngokweeDietitians

Iqela lokutya, ukutya, ukutya, ukutya, imifuno, ukutya, imenyu, ukutya okulula, iresiphi, isitya,

Ukuzidibanisa namaphepha angama-200 + ngendlela yokunciphisa umzimba akukho ndawo ikufutshane njengokuzonwabisa njengokutya okutsha UJane Harper ochukumisayo . Ke ukuba uza kutyala ixesha, ufuna ukuqiniseka ukuba ufumana isicwangciso esivumayo ngokwenzululwazi kwaye ezinzileyo, hayi ukulungiswa ngokukhawuleza. Boom , nako sisiya! Ngaphambili, uyakufumana uluhlu lweencwadi ezithi zibabhalise abadli bezidlo abancomekayo kwizigulana (kwiimeko ezininzi, kungenxa yokuba bazibhalile!). Ezi ncwadi zokupheka zisekwe kwizityalo, izicwangciso zokutya ezinengqiqo, kunye nokuntywila okunzulu kubantu behlabathi abasempilweni banesosi eyimfihlo: kwaye ukonwabisa.

Sinomkhethe kuba sincedile ukubhala le ncwadi nathi, kodwa umbhali USara Mirkin, i-RDN , ithi sisibonelelo esihle kakhulu abasetyhini abangaphezu kwama-40 abajonga ukunciphisa umzimba ngenxa yokuba inika uluhlu olumnandi lwe iprotheni ephezulu , iiresiphi eziphezulu ezinokukugcwalisa kwaye zigcine iinkanuko. Ngokungafaniyo nezinye iincwadi zokutya ezijolise ekunciphiseni iikhalori kunye nokutya kancinci, uMirkin ufuna ukuba utye ngakumbi-kwaye rhoqo.



Umbono kukunyusa umzimba wakho ngokulinganayo imini yonke ukugcina amandla akho ephezulu kwaye uzive ungcono, utshilo. Gcwalisa iPlate yakho iza nezintlu zokutya kunye nesicwangciso sokutya seentsuku ezingama-21 esigcwaliswe ngesidlo sakusasa esikhawulezayo nesilula, isidlo sasemini, kunye neendlela zokupheka kunye izimvo zokutya eziphilileyo . Esi sicwangciso siyakukhuthaza ukuba uphulukane nengqondo yokutya kwaye ujonge ekutyeni ukuze uzive ulungile endaweni yoko, utshilo uMirkin. Ngenxa yoko, ukunciphisa umzimba kuya kuza ngokwendalo.

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Ngezidlo ezingenakubalwa onokukhetha kuzo, kunzima ukwahlula isayensi kwingxolo. Ngena: Ukunxiba ecaleni . UJaclyn London, i-M.S., i-RD, i-debunks iinyani zokutya eziqhelekileyo kwaye idilize indlela yokuchonga iindaba zesondlo ezingezizo. Ukwabonelela ngengcebiso enkulu ngendlela yokucoca iibhloko zengqondo ezikugcina ekufikeleleni kwiinjongo zakho zokulahleka kobunzima kunye nokuphucula impilo yakho iyonke.

Lisa Hayim, M.S., RD, umseki we Izinto eziyimfuneko , uyayithanda le ncwadi kuba ijongana nentsomi yokuba likhoboka leswekile. Ndiyayithanda indlela anceda ngayo abantu ukuba baqonde ukuba kutheni sidinga iswekile yendalo kunye nee-carbohydrate kunye nendlela ezibaluleke ngayo ekubeni nesicwangciso sokutya esizinzileyo xa kuthelekiswa nokutya okuthandwayo, utshilo.

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Isisombululo seMimandla eBlue NguDan Buettner ungene kwi indlela zokutya kunye nendlela yokuphila yabantu abahlala kuyo Iindawo eziBlue -Iindawo ezisehlabathini apho abantu phila ixesha elide , njengeOkinawa, Japan neIkaria, Greece.



Nokuba uzama ukunciphisa umzimba, ukuphucula indlela otya ngayo, okanye ukuthatha impilo yakho yonke, uBuettner ubonelela ngendibaniselwano egqibeleleyo yesayensi kunye neengcebiso ezisebenzayo zokuphucula impilo ngendlela esempilweni, utshilo u-Abby Cannon, R.D., C.D.N., umsunguli Inkundla yokutya ka-Abby . Ubandakanya iindlela zokupheka ezondlayo ezivela kwi-Blue Zones nganye, njengokuphila ixesha elide, iitapile ezicujiweyo zecoconut, kunye nembotyi ye-fava kunye nesaladi ye-mint.

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Akunyanzelekanga ukuba ube yinyoka (otya imifuno otya iintlanzi) ukonwabela kwaye uvune izibonelelo zalencwadi yokupheka isempilweni. UBonnie Taub-Dix , R.D.N., C.D.N., umbhali we Yifunde Ngaphambi Kokuba Uyitye , iyayincoma kubaxhasi bayo kuba ithi uninzi lwabantu alutyi ngokwaneleyo iintlanzi ezinamanqatha.

Isizathu? Abazi ukuba bangayithenga okanye bayipheke njani. Ngeeveki ezintathu zezicwangciso zokutya, kubandakanya ukuthenga kunye neengcebiso zokulungiselela ukutya, le ncwadi iyakukunceda ubone ukuba iintlanzi ezimnandi zinokuba njani ngokuqaqambisa lo mthombo weprotein enika amandla ezondlo, utshilo uTaub-Dix.

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Isitshixo sokutya usempilweni kunye nokunciphisa umzimba? Amagama amabini: Ukulungiselela isidlo. Nokuba ungathatha luphi utshintsho kwindlela otya ngayo, ukuba awucwangcisi kwangaphambili, akunakulindeleka ukuba uphumelele ekuhambeni kwexesha, utsho U-Erin Palinski-Wade , RD, CD.E., umbhali we Isidlo seswekile seentsuku ezi-2 .

Ucebisa le ncwadi kubaxhasi bakhe kuba ibandakanya isicwangciso seeveki ezi-6 sokwenza isidlo sangaphambili somkhwa onamathelayo. Ikwabandakanya ulwazi olincedayo lokugcina kunye nokupholisa ukutya, kunye noludwe lokuthenga. Kungenxa yoko le nto ndiyithanda le ncwadi. Ibonisa indlela onga ngayo ukugcina ixesha, imali, kunye nokuthatha uxinzelelo ekuthatheni isigqibo malunga nento oza kuyitya yonke imihla, utshilo uPalinski-Wade.



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Amy Shapiro, M.S., RD, CDN, umseki we Isondlo sokwenene , ungumlandeli wale ncwadi: Umbhali ugxile kakhulu kwimifuno kwaye atya kakhulu isekelwe kwizityalo, ukuhlala kude nokutya okugqityiweyo, kunye nokutya inyama esemgangathweni, utshilo. Zonke ezi zinto ndimi ngasemva xa ndisebenza nabaxumi ukwenza indlela yokuphila esempilweni.

Encwadini, uGqirha Hyman, ongumlawuli weCleveland Clinic's Centre for Functional Medicine, uthatha iglasi yokukhulisa kwiqela ngalinye lokutya. Ukusuka kwii-grains ezigcweleyo ukuya kwiimbotyi ukuya kubisi, wenza izinto ngendlela ephosakeleyo yokutya ukuze wenze ukhetho olusempilweni.

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Ngaphandle kwee-vegans ziya kuxabisa iiresiphi kule ncwadi yokupheka. Kuyanceda wonke umntu ukuba atye ukutya okutya okusekwe kwizityalo yonke imihla, kwaye le ncwadi inokukunceda ukuba uze nemibono emnandi yokuncedisa ukwenza izityalo zidlale indima ebalulekileyo kukutya kwakho, utshilo uTaub-Dix. I-America's Test Kitchen ivavanya ngokungqongqo yonke iresiphi ukuze wazi ukuba ziya kuba mnandi kwaye kube lula ukuzenza. Ukusuka kwi-burger ukuya kwi-pasta ukuya kwitshokholethi ye-cookies, le ncwadi yokupheka ibalulekile kuye nakubani na ofuna ukugcwalisa ipleyiti yakhe ngobuninzi bezondlo, ukujija esinqeni vegan yenza .

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Njenge Ukutya okufanelekileyo kwe-2019 , ngoku ka Iindaba zase-US kunye neNgxelo yeHlabathi, ukutya kweMeditera sisicwangciso sokuqala sokulahleka kwesisindo esinconyelweyo ngoochwephesha abaninzi ababhalisiweyo kunye noogqirha. UJulene Stassou, MS, RD, uguqula ukutya kube yindlela yokuphila yesi sicwangciso seentsuku ezingama-28 zokukhaba. Ukuzaliswa ngezahluko kulungiselelo lokutya, iiresiphi, kunye neetshathi zokujonga inkqubela yakho, Isidlo seMeditera yokuThoba isisu ikunika izixhobo zokuguqula ukutya kube yindlela yokuphila. Stassou, odale izicwangciso zokuphulukana nobunzima kubantu abane isifo seswekile kwaye isifo sentliziyo , ikwanemvelaphi yokupheka, ke unokuthemba ukuba iiresiphi azimnandi kuphela kodwa zilungile nakuwe.

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Uluvo lwethu: I-Pot Instant ixabisa i-hype. Esi sixhobo sokupheka sidibanisa zonke izakhono zokupheka uxinzelelo, umpheki ocothayo, umpheki welayisi, umphunga, kunye nomenzi weyogathi kumatshini omnye wotshintsho. Umbhali u-Brittany Williams uhlonipha esi sixhobo kulencwadi yokupheka eneendlela zokupheka ezimnandi eziyi-125, zonke zenziwe nge-uqikelele-i-Pot Instant. UWilliams, owayetsala nzima ubunzima bakhe bonke ubomi bakhe, ubalisa indlela ayifumene ngayo iPot Instant ngoJanuwari 2017, kunye nendlela eyamnceda ngayo ukuba aphulukane neepawundi ezili-125.

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Kubhalwe nguJoel Kahn, MD, enye yeengcali zentliziyo, Isisombululo esisekwe kwizityalo ikubonisa ukuba ukulandela njani ukutya okugcweleyo, ukutya okusekwe kwizityalo ukunqanda nokubuyisa isifo sentliziyo, isifo seswekile, nezinye iimeko zempilo ezingapheliyo. Njengeencwadi ezininzi ezikolu luhlu, uGqr Kahn busts iintsomi malunga protein kunye nee-carbs, ngelixa unika iingcebiso malunga notshintsho kwindlela yokutya ye-vegan. Ukwabonelela ngophando olunomdla kwikhonkco phakathi kokulandela a ukutya kwe vegan kwaye ukuphucula i-libido yakho , impilo yamathumbu, kunye izifo ezizimeleyo .

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Le ncwadi, ibhalwe ngu Tamara Duker etymology, R.D., C.D.N. , Uya kuba ngumdlalo otshintsha abo basokolayo ukulahla iiponti ngenxa ukudumba , iintlungu zesisu, kunye nezinye izinto ezingafunekiyo zokugaya ukutya. UFreuman uthatha indlela ehlekisayo, exhaswa sisayensi kwiingxaki eziqhelekileyo zesisu kunye nokuba yintoni enokubangela ukuba babhale ngokulula ukuyiqonda. Ukongeza kwiiresiphi ezingama-50 ezinobungane bamathumbu, abalandeli benoveli bajonga malunga nesikhokelo esixabisekileyo kwizongezelelo zempilo yokwetyisa kunye nokuphazamiseka kwe-GI.