Ukuba unesifo seswekile, kuyinto eqhelekileyo ukuziva ulambile kancinci phakathi kokutya. Kodwa kwangaxeshanye, usenokuba nexhala kancinci, "Ukuba nditya into ethile ngeli xesha, ngaba inqanaba leswekile yam egazini liya kunyuka?" Olu loyiko lubangela ukuba abanye abantu balambe. Kodwa akukho mfuneko yokuba ulambe kangaka. Ukuba uceba ngokufanelekileyo kwaye ukhetha ngobulumko, ezi zidlo zincinci (masizibize ngokuba 'zizinto zokutya okulula') imini yonke zinokunceda kakhulu ekugcineni amanqanaba eswekile egazini lakho ezinzile. Makhe sibone indlela yokwenza oku ngqo.
Ngoko ke zeziphi izidlo ezilungele isifo seswekile?
Ngamafutshane, ukutya okulula kwabantu abanesifo seswekile kufuneka kube nefayibha eninzi kunye neproteni, kwaye kube neswekile netyuwa encinci. Oku kutya kuya kukugcina utyebile kwaye kuncede ekulawuleni amanqanaba eswekile egazini lakho ngaphandle kokubangela ukunyuka ngequbuliso.
Ukuze ufumane iziphumo ezilungileyo, kububulumko ukudibanisa iicarbohydrate ezisempilweni neproteni engenamafutha. Cinga ngezinto ezinje.
Izidlo ezingcono kakhulu yindibaniselwano yeproteni kunye nohlobo oluhle lwecarbohydrate. Oku kuya kukugcwalisa kwaye kulawule iswekile yakho egazini.
Nazi ezinye zeengcinga ezimnandi zokutya okulula ongazizama.
| Uhlobo lwesnack | Imizekelo |
|---|---|
| Indibaniselwano yeproteni + iicarbohydrate |
|
| Ukutya okulula okutyebileyo kwifayibha | |
| Ukuba uziva ufuna ukutya iilekese |
Ungazitshintsha njani ezinye zezinto ozithandayo zokutya?
Kukho ukutya esikuthandayo sonke, kodwa akunampilo ingako. Umzekelo, iitships zeetapile eziqhotsiweyo, iitships, iipatties, iirolls, iibhisikithi ezimnandi kunye neekeyiki. Oku kukutya okucutshungulwe kakhulu, kunye nokutya okuneswekile eninzi netyuwa.
Oku akuthethi ukuba ufanele uziphephe ezi zinto ubomi bakho bonke. Nangona kunjalo, ukuba uyazitya, zitye kancinci kakhulu . Kungcono nangakumbi ukufumana enye indawo enempilo.
Iminqweno kunye nezinye izinto ezisempilweni
Jonga le theyibhile. Uza kuzibonela ngokwakho ukuba zeziphi ezinye iindlela ezilungileyo onokukhetha kuzo endaweni yokutya okuthandayo.
| Uthanda ukutya ntoni? | Enye indlela elungileyo onokuyikhetha endaweni yoko |
|---|---|
| Iitshiphs zamazambane | Iitships ezibhakiweyo okanye ipopcorn ephekwe ngomoya. |
| Itshokolethi | Iqhekeza elincinci letshokholethi emnyama. |
| Isoda | Isoda yokutya, ilamunade ekhaphukhaphu, okanye amanzi esoda kunye nejusi yeziqhamo. Amanzi eorenji nawo ayindlela elungileyo. |
| Ipizza | Lungisa ngokusasaza isosi yetumato kunye netshizi encinci yemozzarella kwisilayi sesonka esipheleleyo. |
| Iibhisikithi ezimnandi (iikuki) | I-graham cracker okanye ibhisikithi yengqolowa epheleleyo engenashukela ubuninzi. |
Imfihlo Yokutya Ukutya Okuncinci Okukrelekrele
Akunyanzelekanga ukuba uyeke ngokupheleleyo ukutya izinto ozithandayo. Eyona nto ibalulekileyo kukulinganisela . Ukuba uyayithanda itshokolethi, yitya iqhekeza elincinci letshokolethi emnyama. Ukuba uyayithanda i-ayisikhrim, cela ikhowuni yobukhulu babantwana.
Kodwa khumbula, nokuba ukutya okulula kunempilo kangakanani na, ukutya kakhulu kunokukhokelela ekutyebeni . Oku kunokwenza kube nzima ukulawula isifo seswekile. Ngoko ke kufuneka ulumke kakhulu malunga nobungakanani bokutya .
Zikhumbule ezi zinto xa usitya izinto ezilula.
- Linganisa ukutya kwakho: Musa ukuthabatha ipakethi enkulu yepopcorn okanye ipakethi yeebhisikithi ngelixa ubukele iTV. Ukuba wenza njalo, ungagqibela usitya yonke ipakethi ungaqondanga. Ngoko ke, yahlulahlula umlinganiselo owutyayo ngexesha elinye kwisitya esahlukileyo uze ubeke okuseleyo ecaleni.
- Cinga ngeekhalori kunye neekhabhohayidreyithi: Qinisekisa ukuba ukutya kwakho okulula akunazo iikhalori ezingaphezu kwe-150 kunye ne-15-30 grams yeekhabhohayidreyithi ngokuphakelwa ngakunye. Umzekelo:
- Iipretzels ezincinci ezili-15
- Iikomityi ezi-3 zepopcorn ekhaphukhaphu
- Ikomityi e-1 yamaqunube
- Umxube wendlela wekomityi eyi-1/4
- Ngaba ulambile ngokwenene?: Cinga kabini ngaphambi kokuba uye ekhitshini. Ngaba utya kuba isisu sakho sibhomboloza, kuba ulambile ngokwenene? Okanye ngaba udiniwe okanye uxinezelekile? Ukuba awulambile ngokwenene, zama ukuziphazamisa ngokwenza enye into.
- Yitya ngamaxesha aqhelekileyo: Zama ukutya izimuncumuncu ngexesha elifanayo yonke imihla kangangoko unako. Ukuba unamathela kwishedyuli eqhelekileyo yokutya kwakho okuphambili kunye nezimuncumuncu, kuya kuba lula kakhulu ukugcina amanqanaba eswekile egazini lakho ezinzile imini yonke.
Ngenxa yale nto yonke, ukuba awuqinisekanga malunga nobungakanani bokutya omele ukutye kunye neentlobo ze-snacks omele uzikhethe, eyona nto ilungileyo onokuyenza kukuthetha nogqirha wakho ngale nto . Ukuba kuyimfuneko, ungamcela ukuba akuthumelele kwingcali yokutya. Ugqirha wakho ngumntu ongcono ukukuxelela indlela ukutya kwakho okukunceda ngayo ukulawula isifo seswekile.
Umyalezo Wokuya Ekhaya
- Xa ukhetha ukutya okulula ukuba unesifo seswekile, khetha into enefayibha eninzi kunye neproteni eninzi, kwaye iswekile netyuwa encinci.
- Ukutya indibaniselwano yeproteni engenamafutha kunye neecarbohydrate ezisempilweni kunceda ekulawuleni ngcono amanqanaba eswekile egazini.
- Lumka kakhulu malunga nobungakanani bokutya. Linganisa ubungakanani bokutya okutyayo ngesidlo ngasinye uze uwahlule abe ziipleyiti ezahlukeneyo.
- Xa uziva unqwenela ukutya, cinga ngokuba ulambile ngokwenene na okanye ukuba uziva unqwenela ukutya ngenxa yesizathu sengqondo.
- Thetha nogqirha wakho malunga nemibuzo onayo malunga nesicwangciso sakho sokutya kunye nezidlo zokutya. Musa ukoyika.
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