Kutheni ukutya kakuhle kubaluleke kangaka?
Sinamathuba okukwazi ukwenza izigqibo mihla le malunga nempilo yethu, ngokhetho esilwenzayo malunga noko sikutyayo. Kuyaziwa ukuba ukutyeba kakhulu kubangela izifo ezininzi ezinokuchaphazela kakhulu umgangatho wobomi bakho. Ukunciphisa umzimba kuqala kwivenkile enkulu ekukhetheni esikwenzayo malunga nento esiyidlayo.
Isinyathelo sokuqala ekulawuleni izifo ezininzi, ezifana nesifo seswekile, uxinzelelo lwegazi oluphezulu kunye nesifo senhliziyo, ngokuguqulwa kwendlela yokuphila, ngakumbi ukutya.
Indlela yokutya ngokusempilweni
Nazi ezinye iingcebiso malunga nokuba kujongeka njani ukutya okunempilo:
Yitya iindidi ezahlukeneyo zokutya
- Yenza ukutya okunesitatshi (njengombona nesonka) kube yinxalenye yesidlo ngasinye. Khetha ukutya okunesitatshi okunganamafutha, iswekile okanye ityuwa eyongezelelweyo. Ungabi nenxalenye enkulu yesitashi, kunoko uquka imifuno
- Yitya kakhulu imifuno. Zityebile kwiivithamini kunye neeminerali, zizinto ezifunwa ngumzimba wakho ukuze ube sempilweni. Yitya imifuno kwisidlo esinye okanye ezibini yonke imihla. Pheka imifuno ngamafutha amancinci okanye angenayo, iswekile kunye netyuwa.
- Yiba neziqhamo njenge-snack phakathi kokutya.
- Yidla iimbotyi ezomileyo, ii-ertyisi, iilentile kunye nesoya rhoqo. Oku kutya kuya kunceda umzimba wakho uhlale usempilweni ngokuchasene nezifo ezifana nesifo sentliziyo, isifo seswekile kunye neentlobo ezahlukeneyo zomhlaza.
- Intlanzi, inkukhu, inyama ebhityileyo (amanqatha amancinane), okanye amaqanda anokutyiwa yonke imihla. Akunyanzelekanga ukuba utye inyama yonke imihla. Ukutya iziqhamo nemifuno ekhankanywe ngasentla kuyimpilo. Zama ukuba ungatyi kakhulu itshizi, kuba inamafutha amaninzi kunye netyuwa.
- Ubisi, amasi, okanye iyogathi ilungile ukuba nayo.
- Zama ukuphepha ukutya okucutshungulwayo, ukutya okucolisisiweyo kunye nokutya okukhawulezayo
Sela amanzi amaninzi
Sela iiglasi ezi-6-8 zamanzi acocekileyo imini yonke
Ukunciphisa ityuwa, iswekile, i-oyile kunye nebhotolo oyityayo
- Ukuba netyuwa eninzi yonke imihla kunokubangela izifo ezifana noxinzelelo lwegazi (high blood pressure).
- Ukutya amafutha amaninzi kunokuba yingozi entliziyweni yakho. Zama ukuba ungapheki ngeoli eninzi kunye nebhotela.
- Iswekile eninzi kakhulu yonke imihla inokubangela isifo seswekile. Zama ukungabi neswekile eti nasekofuni kwaye uzame ukuba ungaziseli iziselo ezineswekile njengeziselo ezibandayo kunye nejusi yeziqhamo.
Kukwamalunga nokuba utya kangakanani kwaye kangakanani
Ukutya ngendlela enempilo kukwamalunga nokuba kungakanani ukutya okutyayo.
- Kucetyiswa ukuba ube nesidlo sakusasa, sasemini kunye nesangokuhlwa yonke imihla.
- Kufuneka uzame ukwahlula ukutya kwakho ukuze ungalambi xa kugqityiwe ukutya kodwa akufanele utye kakhulu kwaye uzive "uhluthi" emva kokutya kwakho.
- Kuya kufuneka uzame ukunciphisa ukutya okutyiwayo phakathi kwezidlo ezinkulu kwaye yonke into imodareyithwe.
Kukuphi ukutya ‘okusulungekisiweyo’ kunye ‘nokucutshungulwayo’?
Sikhankanye ngasentla ukuba kufuneka uzame ukuphepha ukutya okucolisisiweyo okanye okucutshungulweyo. Kodwa oku kusenokuba ligama elibhidayo. Ukutya okucutshungulweyo kukutya okuye kwalungiswa ngandlela ithile ukwenza ukutya kuhlale ixesha elide kunye/okanye kungcamle ngcono. Kwiimeko ezininzi, xa sisebenzisa ezi ndlela zokulungisa ukutya, siphulukana nokulunga kwendalo oko kutya kwakukhe kukho.
Makhe sithathe isonka esimhlophe umzekelo. Umgubo osetyenziselwa ukwenza isonka esimhlophe usulungekiswe kakhulu. Ngokuqhelekileyo, ukutya okuziinkozo kuqulethe amacandelo amaninzi, ngalinye lineenzuzo ezahlukeneyo zesondlo, kuquka ifayibha, iprotheni, iivithamini kunye neecarbohydrates okanye iswekile. Noko ke, ukuze kuveliswe umgubo omhlophe, olu khozo luyahlutywa luze lube nohlobo oluthile lweswekile. Ngokutya isonka esimhlophe, utya kuphela inxalenye encinci yeenkozo eziqhelekileyo ezisempilweni. Lo mzekelo ungasetyenziswa kuyo nayiphi na into apho lo mgubo ocoliweyo okanye iswekile isetyenziswa, njengepasta, iikeyiki njl.
Ngokuphathelele kwinyama, kubonakaliswe ukuba ukusetyenzwa kwenyama yendalo ukuze ihlale ixesha elide ngohlobo lwe viennas, ipolony kunye nezinye inyama egayiweyo, kuyonakalisa kakhulu impilo yakho. Inyama ecutshungulwayo egcinwe ngeendlela ezingaqhelekanga, ezifana netyuwa eninzi kunye ne-sulphates. Olu hlobo lwenyama nalo lubonakaliswe ukuba lubangela isifo sentliziyo kunye nomhlaza wamathumbu.
Ngokuqinisekileyo kulula ukuthenga ukutya okuhlala ngonaphakade kwishelufa yakho okanye efrijini, kodwa le asiyondlela yendalo yokutya ukutya. Kodwa kubalulekile ukuqwalasela ukuba ekuhambeni kwexesha, ukutya oku kutya kunokubangela umthwalo omkhulu ebomini bakho, ngokuchaphazela impilo yakho.