Ngaba wena okanye umntu osondeleyo kuwe usandul’ ukufunyanwa unesifo seswekile? Ugqirha wakho usenokuba ukucebisile ukuba unciphise ubunzima kwaye wenze utshintsho kwindlela ophila ngayo ukuze uncede ukulawula amanqanaba eswekile egazini lakho. Akulula njengoko unokucinga. Asinto onokuyenza ngokutya okuthandwayo kweeveki ezimbalwa. Kodwa uphando lubonise ukuba indibaniselwano yokuzilolonga, ukulawula izabelo, kunye nokutya okunempilo nokulinganayo kunokukunceda ufikelele kwiinjongo zakho kwaye ugcine ubunzima buphantsi. Ngoko makhe sijonge ezinye zezinto omele uzenze nongafanele uzenze ukuze zikuncede uqalise olu hambo.
Khetha indlela yokutya ekulungeleyo kwaye onokuyigcina ikwimeko entle.
Ukuba unesifo seswekile sohlobo lwesibini, kufuneka ukhathazeke kakhulu malunga nokunganyamezelani ne-insulin. Ngamafutshane, oku kuxa imizimba yethu ingakwazi ukusebenzisa i-hormone insulin ngokufanelekileyo, efunekayo ukuqhekeza i-glucose, iswekile egazini lethu, ukuze ibe namandla.
Ngokutsho kweengcali zonyango, kubalulekile ukunciphisa phakathi kwe-5% kunye ne-10% yobunzima bomzimba wakho uphela. "Xa unciphisa ubunzima, ukumelana kwakho ne-insulin kunokuncipha. Oku kunokunceda ukuphucula, mhlawumbi nokubuyisela kwimeko yesiqhelo, isifo seswekile sohlobo lwesibini," batsho.
Kodwa ukuze wehlise umzimba kwaye ungawutyi, kufuneka ufumane isicwangciso sokutya esikulungeleyo.
"Ukutya okulungileyo kukutya onokuthi unamathele kuko."
Ngoko ke, ukuba ucinga ngokutshintshela kwindlela yokutya elungele isifo seswekile, qiniseka ukuba unika ingqalelo kwezi ngongoma zintathu ziphambili:
- Nciphisa ukutya iicarbohydrate ezilula. Ezi zigaywa ngokukhawuleza kwaye zibangela ukunyuka ngokukhawuleza kwamanqanaba eswekile egazini.
- Nciphisa iswekile ecoliweyo ekutyeni kwakho. Ziphephe iziselo ezineswekile, iikeyiki, kunye neebhisikithi kangangoko unako.
- Ziqhelise ukufunda iilebheli zokutya okuthenga evenkileni. Qaphela ubungakanani beswekile, iicarbohydrates kunye neekhalori ezikuyo.
Kubaluleke kakhulu ukuthetha nogqirha wakho ngale nto ukuze ufumane iinkcukacha ezithe vetshe kwaye ufumane iingcebiso ezihambelana nemeko yakho.
Fumana izinto zokutshintsha ukutya okunempilo
Enye yezona ndlela zilula zokulandela indlela yokuphila esempilweni kukufumana ezinye iindlela ezifanayo nezinesondlo endaweni yokutya okuthandayo kodwa ezingalungelanga umzimba wakho. Umzekelo, ukuba utya rhoqo iicarbohydrate ezilula ezifana nesonka esimhlophe, irayisi emhlophe, kunye neenoodles, zinokubangela ukuba amanqanaba eswekile egazini lakho anyuke kwaye anyuse ukumelana ne-insulin.
Endaweni yoko, tshintshela ekutyeni okuqulethe iicarbohydrate ezintsonkothileyo . Umzekelo, isonka esineengqolowa ezininzi okanye isonka esenziwe ngomgubo wengqolowa, kunye neenoodles ezibomvu. Ezi ziqulethe ifayibha engakumbi, izondlo, kunye neevithamini. Ke ngoko, zisempilweni emzimbeni.
Makhe sibone ukuba zeziphi izinto ezilula esinokuzenza endaweni yazo kubomi bemihla ngemihla.
| Ziphephe Ezi | Khetha Ezi |
|---|---|
| Isonka esimhlophe kunye nerayisi emhlophe | Umgubo we-Atta/iKurakkan/Isonka seengqolowa ezininzi, irayisi yebran, irayisi ebomvu, ii-oat |
| Iziselo ezineswekile kunye neziselo zeziqhamo | Amanzi, amanzi esinamoni, iziselo zemifuno ezifana neBelimal/Ranawara (engenaswekile), ubisi oluyilwelo |
| Ukutya okuqhotsiweyo (umz. iipapadum, iitapile eziqhotsiweyo) | Ukutya okubilisiweyo okanye okuphekiweyo (umz. iitapile ezimnandi ezibilisiweyo, isaladi yemifuno) |
| Iilekese ezifana neekeyiki, iibhisikithi, itofi | Iziqhamo ezintsha (ngokulinganisela), iyogathi (iswekile ephantsi), amantongomane athile afana neecashews, amantongomane |
| Inyama ecutshungulweyo - iisoseji, iibhola zenyama | Intlanzi entsha, inkukhu (engenasikhumba), amaqanda, iimbotyi ezifana neetships/ii-peas/iimbotyi ze-mung |
Indlela yokulungisa ukutya kwakho
Eyona ndlela ilungileyo kumntu onesifo seswekile yi "Plate Method." Oko kukuthi, ukwahlula ipleyiti ibe ngamacandelo kunye nokwabelana ngokutya.
Khawucinge ukuba ipleyiti yakho ifana nesangqa.
1. Isiqingatha (1/2) sepleyiti: Gcwalisa ngemifuno engenasitatshi. Umzekelo, izinto ezifana nekhaphetshu, iimbotyi, ispinatshi, ispinatshi, ikhukhamba, iitumato, kunye nelettuce. Ezi zineekhalori eziphantsi kwaye zinokutya okuninzi.
2. Ikota yepleyiti:Khetha ukutya okutyebileyo kwiproteni, njengentlanzi, inkukhu, amaqanda, iilentils, okanye iitships.
3. Ngamanye amaxesha (1/4): Khetha i-carbohydrate entsonkothileyo. Into efana nerayisi ebomvu, iitapile ezibilisiweyo, iitapile ezimnandi, okanye iqhekeza le-cassava.
Xa ulungiselela ukutya kwakho ngale ndlela, ufumana isondlo osidingayo, kwaye kunceda kakhulu ukulawula ukunyuka kweswekile egazini. Khumbula, ukunciphisa ukutya akuthethi ukungatyi, kukutya izinto ezifanelekileyo, ngobungakanani obufanelekileyo, nangamaxesha afanelekileyo.
Umyalezo Wokuya Ekhaya
- Ukulawula isifo seswekile asinto yexesha elifutshane, yindlela yokuphila yexesha elide. Ngoko ke ungaqhubeka nokukhetha ukutya okunempilo okuthandayo.
- Endaweni yeecarbohydrate ezilula ezifana nesonka esimhlophe nerayisi emhlophe, khetha iicarbohydrate ezintsonkothileyo ezityebileyo njengerayisi emdaka kunye nesonka sengqolowa epheleleyo.
- Zama ukuzalisa isiqingatha sesitya sakho ngemifuno. Oku kuya kukunceda uzive uhluthi kwaye kunciphise inani leekhalori ozityayo.
- Ngaphambi kokuba uqalise nantoni na, ingakumbi ukuba wenza utshintsho olukhulu kwindlela otya ngayo, qiniseka ukuba uthetha nogqirha wakho ukuze akunike icebiso.
- Ukongeza kwindlela yokutya, ukuzilolonga imihla ngemihla kubalulekile ekulawuleni iswekile egazini. Zama ukuhamba ubuncinane imizuzu engama-30 ngosuku.
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