Ukuba unesifo seswekile, umbuzo othi "Ndifanele nditye ntoni ngoku?" mhlawumbi ufika engqondweni yakho rhoqo, akunjalo? Ngamanye amaxesha uziva usoyika ukutya irayisi encinci, kwaye ngamanye amaxesha uzive udakumbile xa ubona isitya esimnandi. Enyanisweni, ukutya esikutyayo kunempembelelo enkulu kumanqanaba ethu eswekile egazini. Oku kuyinyani ngakumbi kumntu onesifo seswekile. Masithethe ngale nto ngokulula namhlanje, ngendlela onokuyiqonda, ngokungathi uthetha nomhlobo.
Xa sitya iikhalori ezingaphezulu, ingakumbi iicarbohydrate, okanye njengoko sizibiza ngokuba yistatshi, amanqanaba eswekile yegazi ayanyuka. Ukuba amanqanaba eswekile yegazi lethu ahlala ephezulu ixesha elide, anokonakalisa imithambo-luvo yethu, izintso, kunye nentliziyo. Yiyo loo nto oogqirha besoloko besixelela ukuba silawule ukutya esikutyayo.
Khumbula, eyona nto ibalulekileyo apha kukukhetha ukutya okunempilo okufanelayo, utye ngexesha elifanelekileyo, kwaye uqaphele into oyityayo. Ukwenza ezi zinto ngokuchanekileyo kuya kunceda umzimba wakho usebenzise i-hormone ye-insulin ngokufanelekileyo.
Yeyiphi indlela yokutya efanelekileyo yesifo seswekile?
Akukho kutya kulungele wonke umntu onesifo seswekile. Umzimba womntu wonke wahlukile. Injongo yakho mayibe kukusebenza nogqirha wakho ukuze uphuhlise isicwangciso sokutya esinempilo esinokukunceda ulawule uxinzelelo lwakho lwegazi, i-cholesterol, kunye ne-A1c (umlinganiselo weswekile yakho yegazi ephakathi kwiinyanga ezi-3 ezidlulileyo), kunye nokukunceda ulawule ubunzima bakho.
Kukho iindlela ezahlukeneyo zokutya ezamkelweyo kwihlabathi liphela ezinceda ekulawuleni isifo seswekile. Makhe sijonge ezimbini kuzo.
1. Ukutya kweDASH
Igama elipheleleyo lale nto lithi 'Dietary Approaches to Stop Hypertension'. Ngamafutshane, yaqalwa ukuqaliswa ukulawula uxinzelelo lwegazi oluphezulu, oko kukuthi, uxinzelelo lwegazi. Kodwa uphando lufumanise ukuba ikwalungile kakhulu nakubantu abanesifo seswekile. Abantu abanesifo seswekile abalandele olu hlobo lotya banciphise kakhulu uxinzelelo lwabo lwegazi, i-cholesterol embi (LDL), amaxabiso e-A1c, kunye namanqanaba eswekile egazini azila ukutya.
Ukutya kwe-DASH kulula kakhulu:
- Izinto onokuzitya ngakumbi: imifuno, iziqhamo, iinkozo ezipheleleyo, ubisi olunamafutha aphantsi kunye neemveliso zobisi, intlanzi, iinkukhu, iimbotyi kunye namandongomane.
- Izinto ekufuneka zithintelwe: Inyama enamafutha amaninzi, ukutya kobisi okunamafutha apheleleyo, ioyile yekhokhonathi, ioyile yesundu, iziselo ezineswekile, kunye neelekese.
| Udidi lokutya | Ukutya okucetyiswayo imihla ngemihla/ngeveki |
|---|---|
| Imifuno kunye nemifuno | Ukutya oku-4-5 ngemini |
| Isiqhamo | Ukutya oku-4-5 ngosuku (okuphakathi) |
| Iinkozo ezipheleleyo (umz., irayisi yebran, ioats, i-millet) | Ukutya oku-6-8 ngosuku (inxalenye encinci) |
| Ukutya kobisi okunamafutha aphantsi (umz. ubisi olunamafutha aphantsi, iyogathi) | Ukutya oku-2-3 ngemini |
| Intlanzi, inkukhu engenalusu | Ngaphantsi kwe-170 grams ngosuku |
| Amantongomane, imbewu, iimbotyi | Ukutya oku-4-5 ngeveki |
| Iioyile kunye namafutha | Iziphako ezi-2-3 ngosuku (iitispuni ezi-2-3) |
| Ubumuncu kunye neswekile | Ukutya okungaphantsi kwezi-5 ngeveki (inani elincinci kakhulu) |
2. Ukutya kweMeditera
Olu lukutya lwesintu olusetyenziswa ngabantu kumazwe ajikeleze uLwandle iMeditera. Lulungile kakhulu entliziyweni. Uphando lubonisa ukuba olu hlobo lokutya lunciphisa umngcipheko wesifo sentliziyo, isifo seswekile, iintlobo ezithile zomhlaza, kunye nokudakumba.
Oku kugxile kakhulu kwimifuno, iziqhamo, iinkozo ezipheleleyo, iimbotyi, amandongomane, kunye neoyile yomnquma . Inyama ebomvu, ubisi, iilekese, ityuwa, kunye nokutya okucutshungulwayo kunqongophele kakhulu.
Izinto ezilungileyo onokuzongeza ekutyeni kwakho
Kulungile, ngoku makhe sibone ukuba zeziphi ukutya ezilungileyo onokuzongeza ekutyeni kwakho kwemihla ngemihla.
Imifuno kunye nemifuno
Ezi zifanele zibe yinkosi yesitya sakho. Kungangcono ukuba ungazalisa isiqingatha sesitya sakho ngemifuno.
- Ukhetho olufanelekileyo: Naluphi na uhlobo lwemifuno, efana nebroccoli, iminqathe, iimbotyi, iikomkomere, iitumato, ispinatshi, ikale, kunye nespinatshi. Ezi zinokutyiwa ziluhlaza, zibilisiwe, okanye zitshiswe kancinci kwioyile.
- Lumka: Imifuno esemathinini inokuba netyuwa eninzi. Kwakhona, ziphephe iisaladi zemifuno ezenziwe ngebhotolo netshizi eninzi.
Isiqhamo
Isiqhamo sizele ziivithamini kunye nezondlo. Kodwa isiqhamo sikwanayo neswekile yendalo, ngoko ke kufuneka uqaphele ubungakanani bayo.
- Eyona ndlela ilungileyo: Nasiphi na isiqhamo esitsha, esifana nama-apile, iiorenji, iibhanana, iidiliya, iitangerines, iguava, ipapaya. Ijusi yeziqhamo engenaswekile eyongeziweyo (ngemilinganiselo emincinci) ilungile.
- Umda: Iijam, iziqhamo ezisemathinini, kunye nesiraphu zeziqhamo ezenziwe ngeswekile.
Iiproteni
Sifumana iiproteni kwizinto ezifana nenyama, intlanzi, namaqanda.
- Ukhetho olufanelekileyo:
- Iintlanzi ezityebileyo kwi- Omega-3, ezifana nesalmon, i-tuna, i-mackerel, kunye ne-sardines.
- Inkukhu engenalusu.
- Amaqanda.
- Iiproteni zemifuno ezifana neelentile, iitships, iipeas, kunye nesoya .
- Umda: Inyama ecutshungulweyo efana neesoseji, iibhola zenyama, ibhekoni, inyama yenkomo enamafutha amaninzi, inyama yengulube, kunye nenyama eqhotsiweyo.
Ukutya kobisi okunamafutha aphantsi
- Eyona ndlela ilungileyo yokukhetha: ubisi olungenamafutha, iyogathi enamafutha aphantsi, iyogathi yamaGrike.
- Umda: ubisi olunamafutha apheleleyo, itshizi (ngobuninzi), ibhotolo.
Ukutya okufanele kulinganiselwe ngokuqinisekileyo
Ukuba unesifo seswekile akuthethi ukuba awunakutya nantoni na. Kodwa kukho ukutya okunokunyusa amanqanaba eswekile egazini lakho. Kufuneka unciphise ukutya okutyayo.
| Udidi lokutya | Izinto ekufuneka uzithintele okanye uziphephe |
|---|---|
| Isitatshi / Iicarbohydrate | Isonka esimhlophe, i-naan, irayisi emhlophe (inxalenye enkulu), i-rotis emhlophe yomgubo, ipasta. Ii-French fries. |
| Iilekese kunye neziselo | Iziselo ezineswekile (isoda, i-cordial), iikeyiki ezimnandi, iibhisikithi, ipudingi, itofi, itshokolethi. Iijusi zeziqhamo ezinomthamo ophezulu weswekile. |
| Amafutha kunye neoyile | I-margarine, ioyile yokuqhotsa, kunye ne-lard ziqulethe amafutha e-trans. |
| Iiproteni | Inyama elungisiweyo (isoseji, ibhekoni), inyama ebomvu enamafutha amaninzi, ulusu lwenkukhu, inyama eqhotsiweyo kunye nentlanzi. |
| Utywala | Kungcono ukungaseli utywala. Utywala bunokubangela ukuba amanqanaba eswekile egazini ehle ngendlela eyingozi. Ukuba kuyimfuneko, cela icebiso kugqirha wakho kwaye usele kancinci kuphela xa ungenanto esiswini. |
Khumbula into enye. Ukuba uyeka ukutya iswekile kangangeeveki ezimbalwa, umzimba wakho nolwimi lwakho ziya kuqhelana nayo. Emva koko uya kuba neminqweno embalwa yeelekese. Nezinto eziswiti zendalo ezifana neziqhamo ziya kuqala ukunambitha ngcono kakhulu kuwe.
Kubalulekile: Akukho kutya kuya kwehlisa amanqanaba eswekile egazini lakho ngoko nangoko. Kodwa ukusela amanzi amaninzi kuya kunceda izintso zakho zikhuphe iswekile engaphezulu. Kukwangumbono olungileyo ukwenza umthambo olula. Kodwa thetha nogqirha wakho malunga namanqanaba eswekile egazini lakho ngaphambi kokuba uzilolonge. Ngamanye amaxesha, umthambo omninzi unokunyusa amanqanaba eswekile egazini lakho okwethutyana.
Umyalezo Wokuya Ekhaya
- Ukuba nesifo seswekile akuthethi ukuba awunakutya ukutya okumnandi. Kubalulekile ukukhetha ukutya okumnandi kwaye utye ngokulinganisela .
- Zama ukugcwalisa isiqingatha sesitya sakho ngemifuno neziqhamo .
- Endaweni yesonka esimhlophe nerayisi emhlophe, yongeza izinto ezifana nerayisi emdaka enebran, i-buckwheat, kunye ne-oats ekutyeni kwakho.
- Endaweni yeziselo ezineswekile, zama ukusela izinto ezifana namanzi, ijusi yeorenji, ijusi yegrapefruit, kunye neti engenaswekile .
- Ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo, qiniseka ukuba uthetha nogqirha wakho ngalo mba. Yena angakunika icebiso elifanelekileyo ngempilo yakho.
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