Xa ugqirha wakho ekuxelela ukuba unesifo seswekile, mhlawumbi uziva ngathi kufuneka utshintshe kakhulu kwindlela otya ngayo. Nangona bekuxelela ukuba 'utye kakuhle kwaye unciphise iswekile,' kukho amaxesha apho uya evenkileni okanye kwivenkile enkulu kwaye awukwazi ukuqonda ukuba ukhethe ntoni kwaye ungayenzi ntoni. Ngamanye amaxesha, neziqhamo kuthiwa zinoshukela omninzi. Yintoni kanye kanye le 'kutya kakuhle'? Ziziphi ukutya ezilungileyo kuwe ezinceda ukulawula amanqanaba eswekile egazini lakho? Masithethe ngayo ngokulula.
Isifo seswekile, ingakumbi isifo seswekile sohlobo lwesibini, kuxa imizimba yethu ingakwazi ukusebenzisa iicarbohydrates ngokufanelekileyo, okanye iistatshi kunye neeswekile. Oku sikubiza ngokuba kukunganyamezelani ne-insulin . Ngoko ke into ekufuneka siyenze kukulawula amanqanaba eswekile egazini lethu. Kodwa akukho nto ibizwa ngokuba 'luluhlu lokutya kwabantu abanesifo seswekile'. Konke malunga nokulinganisela. Loo bhalansi iqala ngesitya sakho.
Le yindlela owabelana ngayo ngepleyiti yakho
Khawuthelekelele ukuba unepleyiti emalunga neesentimitha ezili-9 phambi kwakho. Ngoku yahlulahlula ngokwengqondo phakathi. Ufuna ukuzalisa eso siqingatha ngemifuno enesitatshi esincinci. Sithi le mifuno ayinasitatshi.
Emva koko, yahlula isiqingatha esiseleyo sepleyiti sibe ziinxalenye ezimbini ezilinganayo. Inxalenye enye yeeproteni. Inxalenye enye yeecarbohydrate okanye ukutya okunesitatshi. Sifuna namafutha nawo, kodwa awanalo icandelo elahlukileyo lawo. Ungongeza kancinci kuwo njengesihombiso. Umzekelo, iqhekeza leavokhado phezu kwesaladi yenkukhu, amantongomane athile kwiyogathi, okanye ioyile yomnquma encinci kwisaladi yentlanzi.
Nantsi indlela yokuqonda ngokucacileyo indlela yokwabelana ngepleyiti.
| Inxalenye yepleyiti | Iintlobo zokutya onokuzitya (imizekelo) |
|---|---|
| Isiqingatha (1/2) sepleyiti | Imifuno engenasitatshi: Iikaroti, ibroccoli, ikholifulawa, ispinatshi, ispinatshi, igourd ekrakra, iokra, ikhukhamba, itamati, ikhaphetshu, ilettuce. Ungazitya ezi kangangoko ufuna. |
| Umzuzu osuka kwipleyiti (1/4) | Iiproteni:Intlanzi, inkukhu (engenalusu), iilentili, iitshizi, iimbotyi eziluhlaza, amaqanda, itofu. |
| Umzuzu osuka kwipleyiti (1/4) | Iicarbohydrate ezinesitatshi kunye nefayibha (iiCarbs ezineFayibha): Irayisi ebomvu, iitapile ezimnandi, iitapile, umbona, iquinoa, iziqhamo (ezifana neeorenji, iiapile, iipere). Ezi zinto mazityiwe ngokulinganisela . Ukukhetha ukutya okunefayibha eninzi kunceda ukulawula ukufunxwa kweswekile egazini ngokukhawuleza. |
Inzuzo yokucwangcisa ukutya kwangaphambili
Ngoku ekubeni uyazi ukuba ipleyiti yakho ifanele ijongeke njani, cwangcisa ukutya kwakho kwangaphambili ucinga ngaloo pleyiti. Qala ngokulula. Endaweni yokutya into enye yonke imihla, khetha isidlo sakusasa ezibini, isidlo sasemini ezibini, kunye nesidlo sangokuhlwa ezibini uze uzitye ngokutshintshana.
Eyona nto ibalulekileyo kukuba, xa ucwangcisa ukutya kwakho, cwangcisa ukutya okuneeproteni nemifuno, kungekhona iicarbohydrates (irayisi, isonka, i-roti).
Kalula nje, endaweni yokucinga, "Ndiza kutya irayisi ngokuhlwanje," cinga, "Ndiza kutya imifuno emininzi nentlanzi ngokuhlwanje, kwaye ndiza kongeza irayisi encinci kuyo." Kwilizwe lethu, ukutya kudla ngokusekwe kwirayisi. Kodwa endaweni yokwabelana ngekhari kwipleyiti yerayisi, ungabelana ngerayisi kwipleyiti yekhari.
Ukuba kufuneka utye ngaphandle ngokukhawuleza, xa usitya into efana ne-kottu okanye irayisi eqhotsiweyo, cela imifuno nenyama/intlanzi/amaqanda amaninzi kangangoko, kwaye unciphise inani lerayisi/i-roti.
Cinga nangokutya okulula.
Ukuba ulambile phakathi kokutya, endaweni yeebhisikithi kunye neekhekhe ezineswekile, khetha izinto ezifana nezi:
- Amantongomane ambalwa (i-cashews, ii-almond, amantongomane)
- Iyogathi engenashukela eyongeziweyo
- I-apile
- Iziqwenga ezimbalwa zemifuno efana nekhukhamba kunye nekaroti
Hamba noluhlu xa usiya kuthenga.
Emva kokucwangcisa ukutya kwakho, bhala phantsi izithako ozifunayo kuluhlu. Oku kungenziwa ngendlela elula. Kulula ukuba uzahlulahlula zibe ziintlobo ngeentlobo ezifana nemifuno, iziqhamo, inyama/intlanzi, iimveliso zobisi, kunye nokutya okomileyo.
Xa uphethe uluhlu lwezinto ozifunayo, ungayilawula iminqweno yakho yokuthenga izinto ezingeyomfuneko, ingakumbi iilekese, iibhisikithi, kunye nokutya okupakishiweyo. Thenga kuphela izinto ezikuluhlu lwakho.
Ukuba awukwazi ukufumana imifuno neziqhamo ezintsha rhoqo, imifuno neziqhamo ezikhenkcezisiweyo ziyindlela elungileyo. Kuba xa imifuno okanye isiqhamo sivuniwe emthini, ixabiso laso lesondlo liyancipha ngokuhamba kwexesha. Kodwa xa sikhenkcezisiwe xa ixabiso laso lesondlo liphezulu. Ngoko ke akukho mfuneko yokukhathazeka ngexabiso lesondlo.
Uzikhetha njani iimveliso kwivenkile enkulu?
Ude uziqhele ezi zinto, yiya evenkileni enkulu xa abantu bembalwa. Ngale ndlela, ungakhetha ukutya kwakho ngoxolo lwengqondo kwaye ungenalo naluphi na uxinzelelo. Musa ukuya evenkileni xa ulambile. Ukuba uyaya, uya kuthenga izinto ezingabalulekanga.
Ixesha elininzi, imifuno emitsha, iziqhamo, inyama, intlanzi, kunye neemveliso zobisi zifumaneka kwiishelufu ezijikeleze ivenkile. Kufuneka ugxile kwezo ndawo. Iishelufu eziphakathi zilapho uninzi lokutya okupakishweyo nokucutshungulwayo, iibhisikithi, kunye neziselo zikhona. Akunyanzelekanga ukuba uziphephe ngokupheleleyo, kodwa lumka kakhulu xa ukhetha.
Funda ilebheli yemveliso nganye ngononophelo.
Oku kubuhlungu kancinci, kodwa kubaluleke kakhulu. Ekuqaleni, ukufunda zonke iileyibhile kunokubonakala ngathi kuyinkinga. Kodwa emva kwexesha elithile, uza kuqhela.
Ayizizo zonke izinto ezibhalwe "ezingenamafutha" ezilungileyo kumntu onesifo seswekile. Ngokuqhelekileyo, oku kutya kuye kwancitshiswa amafutha kwaye endaweni yoko kuneswekile eninzi eyongeziweyo ukuze kube nencasa engcono. Oku kunokuba ngumqobo omkhulu kwimizamo yakho yokulawula amanqanaba eswekile egazini lakho.
Xa ufunda ilebheli, nikela ingqalelo ekhethekileyo kwezi zinto zimbini:
1. Iicarbohydrates zizonke: Oku kukunceda ukuba ubone ukuba ungatya malini kwisidlo esinye.
2. Iishukela ezongeziweyo: Eli lixabiso leswekile elongezwa ngokwenziwa ekutyeni ngexesha lokulungiselela, ukongeza kwiishukela ezifumaneka ngokwendalo kwiziqhamo nobisi. Khetha into eneswekile encinci kangangoko.
Kwakhona, jonga uluhlu lwezithako. Okukhona imfutshane kwaye ilula, kokukhona ingcono. Ukuba igama elithi iswekile lisekuqaleni kolu luhlu, lithetha ukuba lineswekile eninzi. Ngamanye amaxesha, endaweni yegama elithi iswekile ngqo, kunokubakho iintlobo ezininzi zeswekile ezongezwa phantsi kwamanye amagama, njengesiraphu yombona, ifructose, iglucose, imaltose. Lumka naloo nto.
Ungakhathazeki, uza kuqhela oku kancinci kancinci.
Emva kokufunda iilebheli ezimbalwa, ukucwangcisa ukutya iiveki ezimbalwa, nokuya evenkileni enoluhlu lwezinto ozithengileyo, konke kuya kuba yinto eqhelekileyo kuwe. Isifo seswekile siyayitshintsha indlela ojonga ngayo ukutya. Kodwa oko akuthethi ukuba kufuneka uyeke ukonwabela ukutya.
Kufana nokunika umzimba wakho amandla. Ukutya esikutyayo ngamandla afunekayo emzimbeni wethu ukuze uhlale usebenza kwaye usempilweni. Akukho mntu ufuna ukutya isaladi yonke imihla, kodwa ukuba igcina amanqanaba eswekile egazini lakho elawulwa, ngoko ke kufanelekile, akunjalo? Konke malunga nokulinganisela. Ukuba unombuzo, ungaze ungathandabuzi ukubonana nogqirha wakho okanye ingcali yesondlo.
Umyalezo Wokuya Ekhaya
- Cwangcisa ukutya kwakho kwangaphambili, yenza uluhlu lwezinto oza kuzithenga, uze uye evenkileni.
- Ziqhelise ukwahlulahlula ipleyiti yakho (isiqingatha sepleyiti yimifuno, isiqingatha yiproteni, isiqingatha yistatshi).
- Beka phambili imifuno emitsha okanye eqandisiweyo, iziqhamo, kunye neeproteni ezingenamafutha.
- Soloko ufunda iilebheli zokutya, ingakumbi iicarbohydrates zizonke kunye neeswekile ezongeziweyo .
- Oku akuyonto eza kutshintsha ngobusuku obunye. Kufuneka ube nomonde kuwe. Ungaqhelana nale ndlela yokuphila kancinci kancinci.
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