Xa ugqirha wakho ekuxelela ukuba unesifo seswekile, umbuzo omkhulu oza engqondweni ngulo, 'Ndiza kutya ntoni ngoku?' Abantu abaninzi bacinga ukuba ukulawula isifo seswekile kunzima kwaye kuyadinisa. Kodwa akunjalo. Ukudala isidlo esimnandi nesinempilo esikunceda ukulawula isifo sakho seswekile akunzima njengoko unokucinga. Makhe sibone indlela yokwenza isicwangciso sokutya esilula, esimnandi, nesinempilo.
Yintoni kanye kanye indlela yokutya elungele isifo seswekile?
Ngamafutshane, esi sisicwangciso sokutya esikunceda ukulawula amanqanaba eswekile egazini lakho, ugcine ubunzima obusempilweni, kwaye unciphise umngcipheko wesifo sentliziyo. Akufuneki naluphi na utshintsho olukhulu. Izinto eziphambili ekufuneka uzicinge apha zizinto ezintathu esele sizazi:
1. Ukutya Okunempilo: Oko sikutyayo.
2. Ubungakanani obusempilweni: Ubungakanani esibutyayo.
3. Ixesha Elifanelekileyo: Nokuba sitya ngexesha elifanelekileyo na.
Xa uqhele ukutya ngale ndlela, awukwazi ukulawula isifo seswekile kuphela, kodwa kwezinye iimeko ude ubuyisele esi sifo kwimeko yaso.
Zeziphi izinto esifanele sizongeze ekutyeni kwethu?
Ukutya okulungileyo kwabantu abanesifo seswekile akufuneki kuthintelwe kuhlobo olunye lokutya. Ukutya okunesondlo okunezondlo ezine —iicarbohydrate, iiproteni, iifayibha, kunye namafutha— kuya kunceda ukulawula amanqanaba eswekile egazini lakho ukusuka ekunyukeni nasekuncipheni. Kunokukunceda uzive ugcwele ixesha elide. Eyona nto ibalulekileyo apha kukubeka phambili ukutya kwendalo, okupheleleyo kunokutya okucutshungulwayo.
Iicarbohydrate ezisempilweni
Iicarbohydrate ziiswekile, istatshi, kunye neefayibha ekutyeni. Sifuna ukukhetha iicarbohydrate ezipheleleyo, ezingalungiswanga. Ezi zikugcina uzive ugcwele, zilawula iswekile egazini, zinceda ekugayweni kokutya, kwaye zinceda ekunciphiseni amanqanaba e-cholesterol.
- Iinkozo ezipheleleyo: Irayisi emdaka, i-oats, i-millet, irhasi.
- Iziqhamo ezingenaswekile ininzi: Iziqhamo ezifana neeblueberries, iiraspberries, iistrawberry, kunye neeblueberries.
- Imifuno kunye nemifuno eluhlaza: ibroccoli, ikhaphetshu, ispinatshi, ikholifulawa, iimbotyi.
- Iimveliso zobisi ezinamafutha aphantsi: iyogathi engenaswekile, ubisi olunamafutha aphantsi.
- Iimbotyi: iilentili, iitshizi, iimbotyi eziluhlaza.
Ukutya Okutyebileyo Ngefayibha
Ifayibha yinxalenye yokutya kwezityalo engenakugaywa yimizimba yethu. Kodwa inceda ukutya kuhambe kwinkqubo yethu yokugaya ukutya. Ukutya ukutya okutyebileyo kwifayibha kunokukunceda uzive ugcwele ngokukhawuleza, nto leyo enokukunceda ulawule ubunzima bakho . Ifayibha ikwabalulekile ekulawuleni iswekile yegazi kunye namanqanaba e-cholesterol.
- Imifuno kunye nemifuno
- Isiqhamo (kungcono ukutya isiqhamo esipheleleyo endaweni yokutya ijusi yesiqhamo, nto leyo enokunyusa iswekile egazini lakho)
- Amazimba
- Amandongomane (i-cashews, amandongomane, ii-almond)
- Iimbotyi ezifana neelentile, iitshizi kunye neembotyi eziluhlaza
Iiproteni
Iiproteni zithatha ixesha elide ukuze imizimba yethu ikwazi ukugaya ukutya kuneecarbohydrate. Ngoko ke xa sisitya ukutya okutyebileyo ngeeproteni, siziva silambile kamva. Iiproteni zibalulekile ekukhuleni kwezihlunu nasekulungisweni kweeseli. Olu buchule bokulungisa iiseli lubaluleke kakhulu kuba kuthatha ixesha elide ukuba amanxeba esikhumba aphole kubantu abanesifo seswekile.
- Inyama enamafutha aphantsi: Inkukhu engenalusu.
- Iintlanzi: Iintlanzi ezifana ne-kelawalala, i-thalapat, i-balaya, kunye ne-tuna.
- Amaqanda
- Iimveliso zobisi ezinamafutha aphantsi: iyogathi engenaswekile, itshizi enamafutha aphantsi.
- Iiproteni ezisekelwe kwizityalo: I-Tofu, iitshizi, iilentils, ibhotolo yamandongomane.
Amafutha Alungileyo
Amafutha anceda imizimba yethu ukugcina amandla, ukukhulisa iiseli, nokukhusela amalungu omzimba. Apha, kufuneka sikhethe iintlobo zamafutha "ezilungileyo". La mafutha abizwa ngokuba ngamafutha '(ayi-Monounsaturated)' kunye 'namafutha e-Polyunsaturated'. La mafutha anciphisa inqanaba le-cholesterol '(LDL)' emizimbeni yethu kwaye akhusela impilo yentliziyo. Kodwa khumbula, amafutha alungileyo aphezulu kwiikhalori, ngoko ke kububulumko ukuwatya kancinci .
- Amandongomane (i-cashews, amandongomane)
- Ioyile yeOlive kunye neMinquma
- Iponyoponyo
- Ii-omega-3 fatty acids (ezifumaneka kwiintlanzi ezinamafutha ezifana nesalmon kunye nesardines, kunye neewalnuts)
Vavanya amanqanaba eswekile egazini lakho ngaphambi nasemva kokutya. Zama ukuqonda indlela ehambelana ngayo into oyityayo kunye namanqanaba eswekile egazini lakho. Oku kuya kukunceda ukulawula iswekile egazini lakho.
Izinto ekufuneka sizisuse ngokupheleleyo ekutyeni kwethu
Ukutya ukutya okulungileyo nokuphepha ukutya okungalunganga kubaluleke ngokufanayo ekulawuleni isifo seswekile. Zama ukunciphisa oku kutya kangangoko unako, okanye ukuyeke ngokupheleleyo.
| Iintlobo zokutya ekufuneka uziphephe | Kutheni sifanele siziphephe ezi zinto? |
|---|---|
| Iicarbohydrate ezilula nezicociweyo (Umzekelo: isonka esimhlophe, irayisi emhlophe, iziselo ezimnandi, iibhisikithi ezineswekile, iikeyiki) | Ezi zinto azinazo izondlo zininzi kwaye zinefayibha encinci. Zinyusa amanqanaba eswekile egazini kwaye zonyusa umngcipheko wesifo sentliziyo. |
| Iproteni enamafutha amaninzi (umz. isoseji, ibhekoni, inyama yenkomo enamafutha, inyama yehagu) | Ezi ziphezulu kwiikhalori kunye namafutha angenampilo. Ziyandisa umngcipheko wokugcinwa kwamafutha kwimithambo yegazi. |
| Amafutha Agcweleyo (Umzekelo: ibhotolo, itshizi enamafutha apheleleyo, i-ayisikhrim, ioyile yekhokhonathi, ulusu lwenkukhu) | Ezi zinto zonyusa amanqanaba e-cholesterol egazini (kubalulekile ukusebenzisa izinto ezifana neoyile yekhokhonathi ngobuninzi obuncinci kakhulu). |
| Amafutha eTrans (umz. imajarini, ukutya okucoliweyo, ukutya okukhawulezayo, iitships kunye neebhisikithi) | Ezi zezona ntlobo zamafutha ziyingozi kakhulu kwi-cholesterol. Kungcono ukuziphepha ngokupheleleyo. |
| Ityuwa eninzi kakhulu (iSodium) (umz. ukutya okucutshungulweyo, ukutya okunetyuwa, iisosi) | Ukutya ityuwa egqithisileyo kubangela uxinzelelo lwegazi oluphezulu. Ukudibana koxinzelelo lwegazi oluphezulu nesifo seswekile kuyingozi kakhulu. |
Kulula kakhulu! "Indlela yeSitya seSwekile"
Ukuba unengxaki yokwazi ukuba uza kutya ntoni kwaye uza kutya malini xa ulungiselela ukutya, nantsi indlela elula kakhulu. Ibizwa ngokuba yi "diabetic plate method".
1. Thatha ipleyiti enobukhulu obuqhelekileyo (malunga nee-intshi ezili-9).
2. Gcwalisa isiqingatha (1/2) sepleyiti yakho ngemifuno kunye nemifuno eluhlaza engenasitatshi. Umzekelo, izinto ezifana neembotyi, ikhaphetshu, ikholifulawa, ispinatshi, kunye nelettuce. Ezi ziphantsi kwiicarbohydrate kwaye azinyusi iswekile egazini. Zikwagcwele ifayibha, iivithamini kunye neeminerali.
3. Gcwalisa ikota (1/4) yepleyiti yakho ngeproteni engenamafutha. Umzekelo, iqhekeza lenkukhu engenalusu, iqhekeza lentlanzi, iqanda, okanye iilentili.
4. Zalisa isitya sakho esiseleyo (1/4) ngeecarbohydrates ezinempilo. Umzekelo, irayisi emdaka, iitapile ezibilisiweyo, iitapile ezimnandi, okanye isilayi sesonka esipheleleyo.
5. Khetha amanzi okanye isiselo esingenaswekile esingenakhalori iphantsi ukuze usele kunye nesidlo sakho.
Le ndlela ilula kakhulu, akunjalo? Ukuba uqhele ukwabelana ngesitya sakho serayisi esiqhelekileyo ngale ndlela, kuya kuba lula kakhulu ukulawula isifo seswekile.
Singathetha ngesidlo esingumzekelo esifanele iSri Lanka?
Kulungile, ngoku makhe sibone indlela yokusebenzisa oko sikuthethileyo ukwenza isidlo semihla ngemihla sisebenzisa ukutya kwelizwe lethu.
Isidlo sakusasa
- Inketho yoku-1: I-Kurakkan ene-2 rotis, i-sambol ye-coconut ephantsi kunye neqanda elibilisiwe.
- Ukhetho 2: Ikomityi ye-oats enesiqingatha sebhanana kunye nee-cashews ezimbalwa.
- Ukhetho 3: Nerayisi yebran, isityu seentsile, kunye nesaladi eluhlaza.
Isidlo sasemini (ngokwendlela "yesitya")
- Isiqingatha (1/2) sepleyiti: Iimbotyi ezineoyile kunye nesaladi yekhaphetshu.
- Isilayi sentlanzi esiphekiweyo kwisosi yetshili (1/4) esisuka epleyitini .
- Isilayi sepleyiti (1/4): irayisi yebran.
Isidlo sangokuhlwa (isidlo esilula)
- Ukhetho 1: Nge-atta flour rotis ezimbini, i-chickpea curry, kunye nesaladi yekhukhamba.
- Ukhetho 2: Iqhekeza lenkukhu eyosiweyo kunye nesobho yemifuno.
- Ukhetho 3: Ikomityi yeetshizi ezibilisiweyo kunye nekomityi yeyogathi engenaswekile.
Izidlo zokutya
Ukuba ulambile phakathi kokutya, nazi ezinye izinto onokuzithatha:
- Isiqingatha sekomityi yeetshizi ezibilisiweyo
- Isandla esincinci samandongomane
- Isiqingatha seavokhado
- Iyogathi engenaswekile
- I-apile
Kubalulekile: Esi sisikhokelo nje esiqhelekileyo. Inani leekhalori ozidingayo ngosuku liya kwahluka ngokuxhomekeke kwiminyaka yakho, ubunzima, inqanaba lomsebenzi, kunye nemeko yempilo. Ke ngoko, kungcono ukuthetha nogqirha wakho okanye ingcali yokutya ukuze wenze isicwangciso sokutya esilungele wena.
Umyalezo Wokuya Ekhaya
- Ukutya okulungele isifo seswekile akuthethi ukutya ukutya okungeyondlwanlwanga, okungeyondlwanlwanga. Kukutya ukutya okunempilo, okunesondlo, nokumnandi.
- "Indlela yeSitya seswekile" yindlela elula kakhulu yokucwangcisa ukutya kwakho ngokulula.
- Gcwalisa isiqingatha sesitya sakho ngemifuno/iziqhamo .
- Kuphephe ukutya okucutshungulweyo, okuneswekile, nokunamafutha amaninzi kangangoko unako. Khetha ukutya okuziinkozo ezipheleleyo, iiproteni ezingenamafutha amaninzi, kunye namafutha alungileyo .
- Soloko unxibelelana nogqirha wakho ukuze uyile isicwangciso sokutya esilungele wena.
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