Kumntu olwa nomhlaza, ngamanye amaxesha intuthuzelo enkulu ivela kwisilwanyana sasekhaya. Intuthuzelo oyivayo xa ikati yakho oyithandayo inamathele kuwe ayinakuthelekiswa nanto, akunjalo? Ngoko ke xa usitya isidlo, usenokuba ujonge loo mehlo anothando uze ucinge, 'Ndinganika ikati yam oku?' Oku kuqhelekile kakhulu. Kodwa asikuko konke esikutyayo okulungileyo kwiikati zethu esizithandayo. Ngoko ke namhlanje, masithethe ngokutya okulungileyo kuwe nokukhuselekileyo kwikati yakho ukuba uphila nomhlaza webele .
Calculate the number of calories needed per day to lose, gain or maintain weight
Kutheni ufanele ukhathazeke ngale nto?
Xa unyangwa umhlaza, kubaluleke kakhulu ukunika umzimba wakho isondlo esifanelekileyo. Ngamanye amaxesha, unyango lunokubangela ukuphelelwa ngumdla wokutya. Kodwa udinga ukutya okunesondlo ukuze umzimba wakho uhlale unamandla. Okwangoku, ezinye zokutya esikutyayo, umzekelo, itswele, igalikhi, itshokholethi, kunye neediliya , ziyingozi kakhulu kwiikati, oko kuthetha ukuba zinokuba yityhefu . Ngoko ke kufuneka sicinge kabini ngaphambi kokuba sabelane ngokutya kwethu nazo.
Ngokwesiqhelo, ayilocebo lilungileyo ukondla iikati ukutya kwabantu, njengoko iinkqubo zazo zokugaya ukutya zahlukile kakhulu kwezethu. Nangona kunjalo, kukho ukutya okulungele zombini, kwaye kulungile ukuziluma kancinci okanye kabini.
Imifuno - ilungele wena nekati yakho?
Mhlawumbi ukhe wayiva intetho ethi, "Yitya umnyama wemifuno." Yinyani leyo. Imifuno neziqhamo ezinemibala eyahlukeneyo ziqulethe ii-antioxidants ezininzi ezilungileyo emzimbeni. Uphando lufumanise ukuba ezi zinceda ekulawuleni ukukhula kweeseli zomhlaza.
Ungongeza imifuno efana neekhaphethi ezincinci, itshili yentlanzi, kunye nethanga ekutyeni kwakho. Uninzi lwale mifuno lukhuselekile kwiikati. Kodwa khumbula, ukuba unika iikhaphethi ezibilisiweyo, iimbotyi kunye nethanga, zinike iqhekeza elincinci elingenatyuwa, itshili, okanye nantoni na enye.
Kubalulekile: Ezinye izityalo zasegadini zinokuba yityhefu kwiikati, ngoko ke kungcono ukuba wenze uphando ngaphambi kokuba unike ikati yakho imifuno emitsha. Ukuba unamathandabuzo, buza ugqirha wakho wezilwanyana.
Ukutya okuziinkozo kunye nokutya okutyebileyo kwifayibha
Unyango lomhlaza lunokubangela ukuqhina kwabanye abantu. Eyona sisombululo silungileyo koku kukutya ukutya okutyebileyo kwifayibha. Into efana ne-breakfast cereal lukhetho oluhle. Kodwa endaweni yezo zineswekile eninzi, khetha uhlobo olunefayibha engaphezulu kwe-5 grams.
Kodwa ukuba utya i-cereal kunye nobisi, ungayiniki ikati yakho. Nangona usenokuba ubonile kwiikhathuni, iikati ezininzi zinobunzima bokugaya ubisi. Oku sikubiza ngokuba kukunganyamezelani ne-lactose . Ukuba zisela ubisi, zinokuba nesisu esibuhlungu.
Ukutya okutyebileyo kwiproteni - amaqanda, itshizi, kunye neetumato
Iiproteni zibalulekile ekunciphiseni ukudinwa umzimba wakho okuvayo ngexesha lonyango.
Amaqanda abilisiwe
Le yenye yeeproteni ezilungileyo onokuzinika wena nekati yakho. Ukubilisa ezimbalwa ngexesha uze uzigcine efrijini kwenza kube lula ukuzitya xa ukruqukile. Kodwa ungaziniki amaqanda aluhlaza . Amaqanda aluhlaza anokuba nebhaktheriya ebizwa ngokuba yiSalmonella . Oko akulunganga kuwe okanye kwikati yakho.
Itshizi kunye nee-crackers
Itshizi ngumthombo olungileyo weproteni. Nangona kunjalo, njengoko bekutshiwo ngaphambili, iimveliso zobisi azilungelanga iikati, ngoko ke musa ukunika ikati yakho itshizi . Kwakhona, iikati zizitya ezitya inyama ezinyanzelekileyo . Oku kuthetha ukuba kufuneka zifumane iproteni eziyifunayo kwinyama yezilwanyana.
Itumato
Iitumato kukutya okulula ukukutya xa uzive udandathekile. I-Lycopene, into efumaneka kwiziqhamo ezibomvu nemifuno, ikwacingelwa ukuba inceda ekulweni neeseli zomhlaza. Iitumato zikhuselekile kwiikati. Nangona kunjalo, amagqabi kunye neziqu zesityalo setumato zinokuba yityhefu , ngoko ke lumka ungazondli.
Ukutya okulungileyo kuwe nakwikati yakho - isishwankathelo
Le theyibhile iza kukwenza ucacelwe kakuhle ukuba yintoni onokuyenza nengafanele uyinikele.
| Uhlobo lokutya | Kuni (bantu) | Kwikati yakho |
|---|---|---|
| Inkukhu/intlanzi ebilisiweyo (engenatyuwa okanye izinongo) | Iluncedo kakhulu | Ilungile kakhulu (ixabiso elincinci) |
| Amaqanda abilisiwe | Iluncedo kakhulu | Ilungile (ixabiso elincinci) |
| Iminqathe ebilisiweyo/ithanga | Iluncedo kakhulu | Ilungile (ixabiso elincinci) |
| Ubisi, itshizi, iyogathi | Iluncedo | Imbi (inokubangela ukudumba kwesisu) |
| Itswele / Igalikhi | Iluncedo | Imbi kakhulu (inetyhefu) |
| Itshokolethi / Iidiliya | Ilungile. | Imbi kakhulu (inetyhefu) |
Lumka kakhulu kungekuphela nje ngokutya, kodwa nangalo nto!
Abahlobo nezalamane zingakuzisela iintyatyambo kunye nezityalo zasekhaya ukuze zikunqwenelele okuhle. Yinto entle leyo. Kodwa kukho ezinye izityalo ezinetyhefu kakhulu kwiikati.
Iintyatyambo ziyingozi kakhulu kwiikati. Ungaze uvumele ikati iye naphi na apho kukho iintyatyambo. Kwane stamen enye evela kwintyatyambo inokuba yingozi.
Ukuba ukrokrela ukuba isilwanyana sakho sasekhaya sitye into enetyhefu, bona ugqirha wezilwanyana ngoko nangoko. Ukuba abantu bafuna ukwazi ngetyhefu, banokutsalela umnxeba iZiko loLwazi ngeTyhefu leSizwe kwiSibhedlele sikaZwelonke saseColombo . Nangona kunjalo, xa kuziwa kwizilwanyana zasekhaya, kungcono ukuthetha nogqirha wezilwanyana.
Thetha nogqirha wakho malunga nokutya okukulungeleyo, ngokwemeko yakho yempilo. Uza kukunika iingcebiso ezifanelekileyo kuwe.
Umyalezo Wokuya Ekhaya
- Kubalulekile ukunika umzimba wakho izondlo ozidingayo ngexesha lonyango lomhlaza. Thetha nogqirha wakho ngale nto.
- Ukuba wondla ikati yakho yesilwanyana ngokutya okutyayo, cinga kabini malunga nokuba ezo zinto zikhuselekile na kuyo.
- Kukhuselekile ukunika inkukhu ebilisiweyo, intlanzi, amaqanda, kunye nemifuno (iikaroti, ithanga) ngaphandle kwetyuwa okanye izinongo.
- Ungaze unike iikati izinto ezifana nobisi, itshizi, itswele, igalikhi, itshokolethi kunye neediliya.
- Lumka malunga neentlobo zeentyatyambo nezityalo oza nazo ekhaya. Ingakumbi gcina iintyatyambo kude neekati.
- Kububulumko ukufuna ingcebiso kugqirha wakho malunga nokutya kwakho kunye nogqirha wezilwanyana malunga nokutya kwekati yakho.
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