Xa ugqirha wakho ekuxelela ukuba unesifo seswekile sohlobo lwesibini, umbuzo omkhulu oza engqondweni yakho ngulo, "Owu, ndiza kutya ntoni ngoku?", akunjalo? Ixesha elininzi, xa ethetha ngesifo seswekile, wonke umntu uthi izinto ezinje, "Musa ukuzitya ezi," "Musa ukutya ioyile," "Musa ukutya irayisi." Ukuva ngemiqathango yokutya enjalo kuzisa usizi olukhulu kunye nokukhungatheka engqondweni yakho. Kodwa namhlanje sithetha ngendlela yokukwenza ukhululeke engqondweni yakho. Endaweni yokukhathazeka ngezinto oxelelwa ukuba "ungatyi," masiqale ukucinga, "Zeziphi ezinye izinto ezintsha ezinesondlo esinokuzongeza ekutyeni kwethu?" Yindlela ethuthuzelayo neyakhayo.
Iicarbohydrate azilotshaba!
"Ngoku ke kufuneka siyeke ukutya izinto ezifana nerayisi, isonka, kunye neetapile ngokupheleleyo, akunjalo?" Le yingcamango ephosakeleyo abantu abaninzi abanayo. Enyanisweni, iicarbohydrates zibalulekile emizimbeni yethu. Njengepetroli yemoto, imizimba yethu ifumana amandla okusebenza imini yonke kwiicarbohydrates esizityayo. Umzimba uguqula ezi carbohydrates zibe luhlobo lweswekile olubizwa ngokuba yiglucose kwaye uzisebenzise njengamandla.
Kutheni ke abantu abanesifo seswekile bexelelwa ukuba balumke ngeecarbohydrate? Ngamafutshane, umzimba womntu onesifo seswekile awukwazi ukulawula kakuhle lo mthombo wamandla obizwa ngokuba yiglucose. Ngenxa yoko, amanqanaba eswekile egazini, okanye amanqanaba eswekile egazini, anokunyuka ngequbuliso. Injongo yethu kufuneka ibe kukuthintela oku kunyuka ngequbuliso kwamanqanaba eswekile size siwagcine kwinqanaba elifanayo ixesha elide kangangoko kunokwenzeka.
Eyona nto ibalulekileyo apha ngumgangatho weecarbohydrates esizikhethayo. Cinga ngayo, yintoni umahluko phakathi kokutya ipakethi yeetships zeetapile ezenziwe ngeoyile kunye neesweeteners zokwenziwa, kunye nokutya isweet potato ephekiweyo kakuhle? Nangona zombini ziyicarbohydrates, isweet potato ezibilisiwe ziyicarbohydrates esemgangathweni egcwele ifayibha kunye nezondlo. Ezo zikhetho ekufuneka sizenze.
Ulungiselela njani ukutya okunempilo nokunempilo?
Esi sidlo silungeleleneyo asizukunceda nje kuphela ukulawula amanqanaba eswekile egazini lakho, kodwa siya kukunceda uhlale ulambile ixesha elide kwaye sikuthintele ekutyeni kakhulu. Makhe sibone indlela yokwenza esi sidlo.
Khumbula, isiqingatha sesitya sakho kufuneka sizaliswe yimifuno neziqhamo. Kwisiqingatha esiseleyo, bekela ecaleni ixesha elithile leecarbohydrates ezisemgangathweni uze okuseleyo kube yiproteni.
Zama ukongeza ezi zinto kwizidlo zakho eziphambili.
| Udidi lokutya | Imizekelo yezinto esinokuzitya eSri Lanka |
|---|---|
| Imifuno engenasitatshi (Isiqingatha sepleyiti) | I-okra, i-yam, isipinatshi, i-eggplant, ikhaphetshu, i-broccoli, i-cucumber, i-tomato, i-damson, i-moringa. Kwakhona, zonke iintlobo zemifuno (mukunuvenna, kankun, gotukola) njengesaladi. |
| Iproteni engenamafutha (Umzuzwana osuka kwipleyiti) | Intlanzi (engaqhotswanga kwioyile), inkukhu (esusiwe ulusu), amaqanda amhlophe, iilentile, iitshizi, iimbotyi, iimbotyi eziluhlaza, isoya. |
| Iicarbohydrate ezikumgangatho ophezulu (Umzuzwana osuka kwipleyiti) | Irayisi ebomvu ene-bran (endaweni yerayisi emhlophe), i-sorghum, irhasi, iitapile ezimnandi, i-cassava (ngokulinganisela), i-rayisi bran, i-oats. |
| Amafutha asempilweni (Njengoko kufuneka) | Iavokhado, amandongomane, iicashew, imbewu yethanga, ioyile yomnquma (yeesaladi), imbewu yesesame. |
Yintoni omawuyitye xa ulambile kancinci? (Iingcinga zeSnack)
Ukuba ulambile kancinci phakathi kokutya, endaweni yokutya iilekese okanye iibhisikithi, zama into efana nale:
- Iapile elinebhotolo yamandongomane engenaswekile.
- I-Hummus okanye intlama eyenziwe ngeembotyi eziluhlaza eziphekiweyo kunye neziqwenga zekherothi kunye nekhukhamba.
- Ikomityi yeetshizi ezibilisiweyo.
- Iyogathi enye (iswekile ephantsi).
- Iicashew ezimbalwa kunye neepinati.
Ngale ndlela, ngokongeza iproteni encinci okanye amafutha asempilweni kwi-carbohydrate, unokulawula ukunyuka ngequbuliso kwamanqanaba eswekile egazini.
Kwabo bafuna ukulandela imithetho ethile
Kukho abantu abacinga ukuba, "Andinakukhetha ngolo hlobo, ndinike imithetho ecacileyo, icebo." Akukho nto imbi ngaloo nto. Ukuba ungomnye wabo bantu, ungalandela iindlela zokutya eziye zangqinwa luphando ukuba ziluncedo kwimpilo yabantu abanesifo seswekile.
- Ukutya kwaseMeditera: Oku kukutya kwendabuko kwabantu abahlala kumazwe ajikeleze uLwandle lweMeditera.Yitya iintlanzi ezininzi, imifuno emitsha kunye neziqhamo, amafutha asempilweni njengeoyile yomnquma, kunye namandongomane. Nciphisa inyama ebomvu kunye nokutya okuneswekile.
- Ukutya kweDASH: Nangona kwaziswa ukulawula uxinzelelo lwegazi oluphezulu, oku kutya kuluncedo kakhulu kwisifo seswekile. Kwakhona kubeka phambili ukutya okunetyuwa encinci, iswekile, kunye namafutha agcweleyo.
Eyona nto ibalulekileyo kukuthetha nogqirha wakho ngaphambi kokuba uqale ukutya okukhethekileyo okufana nolu kwaye uqinisekise ukuba kuyafaneleka kwimpilo yakho kunye namayeza owasebenzisayo.
Ekugqibeleni, isifo seswekile lithuba lokucinga ngendlela otya ngayo ngendlela entsha necingisisiweyo. Musa ukusivumela ukuba sikuthwalise ubunzima. Ngotshintsho oluncinci, unokuhlala usempilweni ngelixa ukonwabela ukutya kwakho.
Umyalezo Wokuya Ekhaya
- Ukufumanisa isifo seswekile akuthethi ukuphela kokutya kwakho. Endaweni yokucinga ngezinto "ongenakuzitya," cinga ngezinto ezisempilweni "onokuzitya."
- Iicarbohydrate zibalulekile emzimbeni. Okubalulekileyo ngumgangatho. Endaweni yesonka esimhlophe nerayisi emhlophe, khetha iicarbohydrate ezinefayibha ezifana nerayisi emdaka enebran, iiyam, kunye neebhatata ezimnandi.
- Linganisa isitya sakho: Gcwalisa isiqingatha sesitya sakho ngemifuno kunye nemifuno eluhlaza, isiqingatha ngeproteni (intlanzi, iilentile), kwaye ezinye ngeecarbohydrates ezisemgangathweni.
- Musa ukoyika ukufumana isidlo esinempilo xa ulambile kancinci. Kungcono ukudibanisa iicarbohydrate kunye neproteni encinci okanye amafutha asempilweni.
- Ngaphambi kokuba ulandele ukutya okuthile (umz., ukutya kweMeditera), thetha nogqirha wakho ngako kunye naluphi na utshintsho ekufuneka ulwenze kwindlela otya ngayo.
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