Sonke siyazi ukuba imifuno iluncedo kakhulu emzimbeni. Oogqirha kunye neengcali zezondlo bonke bathi, "Yitya imifuno emininzi." Kodwa ubusazi na ukuba imifuno esiyityayo inokwahlulwahlulwa ibe ziindidi ezimbini eziphambili? Ezo yimifuno enesitatshi esiphezulu kunye nemifuno enesitatshi esincinci. Zombini ezi zinomsoco ngokulinganayo, kodwa ukuqonda umahluko phakathi kwezi zimbini kunokuba luncedo kakhulu ekufezekiseni iinjongo zakho zempilo, njengokunciphisa umzimba kunye nokulawula isifo seswekile. Masithethe ngale nto ngendlela elula namhlanje.
Okokuqala, masibone, zeziphi ezi mifuno zinesitatshi?
Njengoko igama lisitsho, le mifuno inesitatshi esingaphezulu kunezinye imifuno. Ngamafutshane, isitatshi luhlobo lwe-carbohydrate. Umzimba wethu uyayiqhekeza ibe yiglucose ukuze ivelise amandla. Ke ngoko, imifuno enomxholo wesitatshi esiphezulu iphezulu kwii-carbohydrates kunye neekhalori.
Kodwa ungoyiki ukuva loo nto! Musa ukucinga ukuba, "Owu, ke ezi azilunganga ukuzitya?" Le mifuno zizinto zokutya eziphezulu ezizaliswe zii-antioxidants, iivithamini kunye neeminerali. Ngoko ke kufuneka zifakwe kukutya okunempilo.
Zeziphi imifuno ezigcwele isitatshi?
Uninzi lwemifuno edumileyo esiyityayo kwihlabathi liphela nakwilizwe lethu ikweli candelo.
- Iitapile ezimhlophe
- Iitapile ezimnandi
- I-Cassava
- Umbona
- Iimbotyi eziluhlaza
- Iimbotyi zeLima
- I-squash yasebusika
- Iitheniphu
- I-Plantain
Ngoko ke kufuneka utye kangakanani kwezi zinto?
Ekubeni ziphezulu kancinci kwiicarbohydrates kunye neekhalori, kubalulekile ukuzitya ngokulinganisela. Oku kubaluleke kakhulu ukuba unesifo seswekile okanye uzama ukunciphisa umzimba. Ingcebiso eqhelekileyo kukutya malunga neekomityi ezi-4-6 zemifuno enesitatshi ngeveki. Nangona kunjalo, ukuba unesifo seswekile, kungcono ukuthetha nogqirha wakho malunga nobungakanani obufanelekileyo kuwe.
Ngoku makhe sijonge imifuno engenasitatshi.
Le mifuno inesitatshi esincinci kakhulu. Ngokwesiqhelo iqulethe malunga ne-5 grams yeecarbohydrates kwi "(isabelo)" ngasinye. Oko kuthetha malunga nekomityi enye yemifuno eluhlaza okanye isiqingatha sekomityi yeminye imifuno.
Zikwaneekhalori eziphantsi kakhulu, ngoko ke ungazalisa isitya sakho ngezi mifuno zinesondlo ngaphandle koloyiko.
Zeziphi imifuno ezinaso isitatshi esincinci?
Olu luhlu lude kakhulu. Uninzi lwemifuno esiyitya rhoqo iwela kolu luhlu.
- Ikhaphetshu, Ikhaphetshu emfusa
- Isityalo seqanda
- Ibrokholi
- Ispinatshi
- Iimbotyi
- Igoda elikrakra
- Netyhukhamba
- Iitumato
- Iipepile zentsimbi (iipepile ezibomvu)
- Isileri
- I-asparagus
Zingaphi kwezi zinto onokuzitya?
Kuthiwa umntu omdala ufanele atye malunga neekomityi ezimbini ukuya kwezithathu zemifuno ngosuku. Eyona nto ingcono onokuyenza kukuzama ukufumana malunga ne-75%, okanye iikota ezintathu, zemifuno iyonke oyityayo kwimifuno enesitatshi esincinci. Oku kuthetha ukuba ungazitya ezi mifuno ude waneliseke!
Uhlobo "olulungileyo" lwesitatshi: Isitatshi esimelana noxinzelelo
Nantsi into ebaluleke kakhulu kuwe. Eminye imifuno enesitatshi iqulethe uhlobo oluthile lwesitatshi olubizwa ngokuba yi-"Resistant Starch." Into ekhethekileyo ngolu hlobo lwesitatshi kukuba alugaywa emathunjini ethu amancinci. Ngenxa yoko, alunyusi ngokukhawuleza amanqanaba eswekile egazini.
Kunoko, esi sitatshi siya ngqo emathunjini amakhulu, apho sivundiswa khona size sibe kukutya okulungileyo kweebhaktheriya eziluncedo emathunjini ethu.
Oku kuneenzuzo ezininzi kuthi:
- Inceda ekulawuleni amanqanaba eswekile egazini (ulawulo lwe-glycemic).
- Ithintela ukuqhinwa.
- Yehlisa amanqanaba e-cholesterol embi.
- Ukuziva utyebile kunceda ekulawuleni ukutya okungeyomfuneko.
- Ikwanceda ekunciphiseni umngcipheko womhlaza wamathumbu amakhulu.
Zeziphi ukutya ezinazo istatshi esinganyangekiyo?
- Iimbotyi
- Iilentile
- Iimbotyi
- Iimbotyi eziluhlaza
- Igqabi lebhanana
Nantsi imfihlo encinci: Xa upheka imifuno enesitatshi uze uyivumele iphole ngaphambi kokuba uyitye, ubungakanani besitatshi esinganyangekiyo buyanda. Umzekelo, ukuba wenza i-potato curry, bilisa iitapile ngosuku olungaphambi koko, uzifake efrijini ubusuku bonke, uze uzipheke ngosuku olulandelayo. Ukuzifudumeza kwakhona akuyi kuchaphazela ubungakanani besitatshi esinganyangekiyo.
Iimfihlo zempilo ezityhilwa ngumbala wemifuno
Nokuba zigcwele istatshi okanye ifayibha encinci, yonke imifuno izaliswe zizakhamzimba kunye nee-antioxidants ezifunwa yimizimba yethu. Ukutya okutyebileyo kwii-antioxidants kunokunciphisa umngcipheko wezifo ezininzi, ezifana nesifo sentliziyo kunye nomhlaza. Kubalulekile ukutya iintlobo ngeentlobo zemifuno kuba umbala ngamnye unika uhlobo olwahlukileyo lwe-antioxidant. Makhe sibone ukuba njani.
| Umbala wemifuno | Iingenelo eziphambili |
|---|---|
| Ubomvu (umz. iitumato, iibhithi) | Inciphisa umngcipheko woxinzelelo lwegazi oluphezulu, i-cholesterol ephezulu, kunye nokuvaleka kwemithambo yegazi. Inceda ekukhuseleni umhlaza kunye nokusebenza kwengqondo. |
| Oluhlaza okwesibhakabhaka nomfusa (umz. i-eggplant, ikhaphetshu emfusa) | Inceda ekuthinteleni umhlaza, isifo sohlangothi, kunye nesifo sentliziyo. Ibalulekile ekwaluphaleni okunempilo kunye nenkumbulo. |
| Oluhlaza (umz. ispinatshi, ibroccoli, ikale) | Ikhusela ekuwohlokeni kwe-macular. Ikhusela kumhlaza kunye ne-cholesterol embi. Ityebile kwi-folate, ebaluleke kakhulu koomama abakhulelweyo. |
| Iorenji nomthubi (umz. iminqathe, ithanga, iitapile ezimnandi) | Ithintela izifo zentliziyo, iphucula ukubona, iqinisa inkqubo yomzimba yokuzikhusela kwaye inceda ekwakheni amathambo aqinileyo. |
| Umhlophe (umz. ikholifulawa, itswele, igalikhi) | Inceda inkqubo yomzimba yokuzikhusela isebenze. Ikhusela kwiintlobo ezithile zomhlaza. Inceda ekunciphiseni i-cholesterol embi kunye noxinzelelo lwegazi oluphezulu. |
Eminye imibuzo onokuba nayo
1. Zeziphi imifuno enesitatshi ekufuneka siziphephe ukuzitya?
Imifuno emitsha nengalungiswanga ilungile kakhulu kuwe. Nokuba unesifo seswekile okanye uzama ukunciphisa umzimba, akufuneki uyeke ukuyitya ngokupheleleyo. Kodwa kukho izinto ekufuneka uziphephe . Oku kukutya okuqhotsiweyo, okwenziwe ngezithako ezinamafutha amaninzi njengeesosi, ibhotolo, kunye netshizi. Umzekelo, izinto ezifana neefrench fries kunye neetapile chips.
2. Ingaba iitshizi zimifuno enesitatshi?
Ewe. Iitshickpeas zithathwa njengemifuno enesitatshi. Ziyinxalenye yosapho lwemidumba. Olu lusapho olufanayo neembotyi kunye neelentile.
3. Zeziphi imifuno ezinesitatshi esininzi?
Iitapile ezimhlophe kunye nombona kukutya okuqulethe isitatshi esininzi. Iitapile eziphakathi zingaqulatha ngaphezulu kwe-30 grams yesitatshi. Ikomityi yombona ophekiweyo inamalunga ne-30 grams yesitatshi.
Umyalezo Wokuya Ekhaya
- Zombini imifuno enesitatshi nengenasitatshi zilungile kakhulu kwimpilo yakho. Zombini zibonelela ngesondlo esifunekayo emizimbeni yethu kwaye zisikhusela kwizifo.
- Imifuno enesitatshi (njengeetapile, iitapile ezimnandi, kunye ne-cassava) ineekhalori eziphezulu kunye nee-carbohydrate, ngoko ke kubalulekile ukuyitya ngokulinganisela.
- Zalisa uninzi lwesitya sakho ngemifuno engenasitatshi sininzi (njengekhaphetshu, ispinatshi, kunye neekhukhamba). Ezi zikhuselekile ukuzitya.
- Ukuze ufumane iziphumo ezilungileyo, endaweni yokutya umbala omnye wemifuno, faka iintlobo ngeentlobo zemifuno enemibala, njengemibala yomnyama, ekutyeni kwakho.
- Ukuba unesifo seswekile okanye ukutyeba kakhulu, kuya kuba bubulumko ukubonana nogqirha wakho malunga nokutya okufanelekileyo kunye nemilinganiselo efanelekileyo kuwe.
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