i like the for you page since i can discover fresh/new work from others. otherwise how would i get to the point of following someone? (excluding when you find the person's account on an external site)
but i feel you, the following tab is definitely a healthier/more controllable space
For years before the algorithm-generated pages were defaulted, you would find new accounts organically—through retweets and conversations.
I still do it that way, better to do a (very) slow roll and build up a network slowly than to follow the accounts Twitter's algorithm thinks I should follow (IMHO).
Your "following" feed contains content liked or retweeted/replied to by people you follow. At least, it used to -- since likes went private I'm not sure that you see this any more.
but i feel you, the following tab is definitely a healthier/more controllable space