Mhlawumbi uyazi ukuba ifayibha ibaluleke kangakanani kwimpilo yakho. Kodwa ngaba ngokwenene ufumana umlinganiselo ofanelekileyo wefayibha oyifunayo yonke imihla? Inyani yile, uninzi lwethu alufumani ifayibha eyaneleyo yonke imihla. Le yingxaki enkulu, ingakumbi ngendlela esitya ngayo kule mihla. Ngoko ke, namhlanje siza kuthetha ngefayibha, isizathu sokuba ibaluleke emizimbeni yethu, kunye nendlela yokongeza ifayibha ekutyeni kwethu.
Ngokwesiqhelo, ngokweengcebiso zonyango, umfazi udinga malunga neegram ezingama-25 zefayibha ngosuku . Indoda idinga malunga neegram ezingama-38 ngosuku . Kodwa uninzi lwethu lutya nje iigram ezili-15 ngosuku. Ngoko ke ukuvala lo msantsa kubaluleke kakhulu kwimpilo yethu.
Ndingazalisa njani esi sikhewu sefayibha?
Eyona ndlela ilula neyona ilungileyo yokwenza oku kukubandakanya ukutya okusekwe kwizityalo, oko kuthetha imifuno, iziqhamo, iimbotyi, iinkozo ezipheleleyo, kunye namandongomane, ekutyeni kwethu. Oku kutya kutyebile ngokwendalo kwifayibha, kunye nezinye izondlo ezininzi ezifunekayo emizimbeni yethu.
Ngamafutshane, okukhona uzalisa imifuno neziqhamo ezinemibala emininzi kwipleyiti yakho, kokukhona uza kufumana ifayibha eninzi.
Kwakhona, ungenza umahluko omkhulu ngokunciphisa ukutya kwakho iinkozo ezicociweyo, ezifana nesonka esimhlophe, iimveliso zomgubo omhlophe, irayisi emhlophe, kunye nepasta emhlophe , kwaye endaweni yoko wongeze iinkozo ezipheleleyo (umzekelo, ingqolowa epheleleyo, umgubo we-atta, kunye nerayisi emdaka) ekutyeni kwakho. Kungcono rhoqo ukufumana ifayibha ekutyeni kwendalo. Kuba ke ngoko ufumana nezinye izondlo ezifunwa ngumzimba wakho kunye nefayibha.
Kukho iintlobo ezimbini eziphambili zefayibha!
Ukutya konke okusekwe kwizityalo esikutyayo kunefayibha ukuya kuthi ga kwinqanaba elithile. Le fayibha inokwahlulwa ibe ziintlobo ezimbini eziphambili. Oko kukuthi, ifayibha enyibilikayo kunye nefayibha enganyibilikiyo. Zombini ezi zinto zibaluleke ngokulinganayo emzimbeni wethu. Makhe sibone ukuba yintoni umahluko phakathi kwezi zimbini.
| Uhlobo lwefayibha | Iingenelo zempilo | Ukutya okuqulethe okuninzi |
|---|---|---|
| Ifayibha enyibilikayo Iyanyibilika emanzini ize ibe njengejeli. |
| Ii-oats, irhasi, iimbotyi (iilentile, iitshizi, iimbotyi eziluhlaza), ii-apile, iipere, iistrawberry, iiblueberries, amantongomane kunye nembewu. |
| Ifayibha Enganyibilikiyo Idlula emathunjini ngaphandle kokunyibilika emanzini. | Iinkozo ezipheleleyo (irayisi emdaka, irhasi), amandongomane, imbewu, iminqathe, iikomkomere, ikhaphetshu, imifuno eluhlaza okwesibhakabhaka efana nesipinatshi, kunye neetumato. |
Ezinye iingenelo zefayibha
- Inceda ekulawuleni ubunzima: Ukutya ukutya okunefayibha eninzi kukwenza uzive ugcwele ngokukhawuleza. Ekubeni oku kutya kuthatha ixesha elide ukugaya, ulawula nokutya kwakho ngokugqithisileyo.
- Ukunciphisa umngcipheko womhlaza : Ezinye izifundo zibonise ukuba ukutya okutyebileyo kwifayibha kunokunciphisa umngcipheko weentlobo ezithile zomhlaza , njengomhlaza we-colorectal.
Ziziphi ukutya okunefayibha eninzi?
Kulungile, ngoku masibone ukuba zeziphi ukutya ezinefayibha eninzi. Olu luhlu luza kukunceda ucwangcise ukutya kwakho.
| Udidi lokutya | Imizekelo etyebileyo kwifayibha |
|---|---|
| Amantongomane aqhekekileyo | Iilentile, iitships, ii-peas, iimbotyi eziluhlaza, iisoya |
| Amazimba | Irayisi emdaka, i-buckwheat, irhasi, i-oats, umgubo we-atta, i-popcorn |
| Imifuno | I-broccoli, ispinatshi, ikhaphetshu, ii-yams, i-okra, iminqathe, iitapile ezimnandi, iitapile (ezinesikhumba), iimbotyi, ilettuce |
| Iziqhamo | Iiraspberry, iiblackberry, iipere, iistrawberry, iiorenji, iibhanana, iimango, iiapile |
| Amantongomane nembewu | Ii-almond, ii-walnuts, imbewu ye-chia, imbewu yeflakisi |
Iindlela ezisi-7 ezilula zokongeza i-fiber ekutyeni kwakho
Ngoku usenokuba ucinga, “Kulungile, konke oku kulungile, kodwa ndingazifaka njani ezi zinto ekutyeni kwam kwemihla ngemihla?” Nazi ezinye iindlela ezilula zokwenza oko.
1. Qala usuku lwakho ngefayibha: Yitya into eyenziwe ngeenkozo ezipheleleyo kwisidlo sakusasa. Umzekelo, ungatya i-oats, i-buckwheat porridge, okanye i-roti eyenziwe ngomgubo we-atta.
2. Funda iilebheli: Xa uthenga ukutya evenkileni, funda ilebheli. Khetha into ene-fiber ubuncinane iigram ezi-3-5 kwisabelo ngasinye.
3. Tshintsha uhlobo lwesonka: Xa usenza iisandwich, sebenzisa into efana nesonka sengqolowa epheleleyo endaweni yesonka esimhlophe esiqhelekileyo.
4. Yitya isiqhamo esipheleleyo endaweni yejusi yeziqhamo: Isiqhamo esipheleleyo sinefayibha eninzi kuneglasi yejusi yeziqhamo.
5. Yongeza amantongomane: Yongeza iilentils, iitships, okanye iipeas kwi gravies zakho, isuphu, iisaladi, kunye neesmoothies. Yenza umkhwa wokutya isidlo esenziwe ngamantongomane endaweni yenyama ubuncinane kanye ngeveki.
6. Hlola iincasa ezintsha: Zama ukutya kwaseIndiya naseMbindi Mpuma okusebenzisa iinkozo ezipheleleyo kunye namandongomane njengezinto ezisisiseko.
7. Ukutya okulula okunempilo: Xa ulambile kancinci emini, endaweni yokutya ibhisikithi, yenza umkhwa wokutya ikherothi, iqhekeza lekhukhamba, okanye ii-almond.
Kubaluleke kakhulu: Kufuneka wongeze ifayibha ekutyeni kwakho kancinci kancinci . Ukutya ifayibha eninzi ngaxeshanye kunokubangela ukudumba kwesisu kunye nokudumba . Kwakhona, ungalibali ukusela amanzi amaninzi xa utya ifayibha eninzi. Yile ndlela ifayibha esebenza ngayo emzimbeni.
Ukuba unemibuzo engaphezulu malunga noku, okanye ufuna ukwazi ukuba loluphi uhlobo lokutya olulungele imeko yakho yempilo, kungcono ukuthetha nogqirha wakho.
Umyalezo Wokuya Ekhaya
- Ifayibha sisondlo esibalulekileyo kubomi obusempilweni, ingakumbi kwimpilo yokugaya ukutya kunye nokulawula ubunzima.
- Ibhinqa lidinga malunga neegram ezingama-25 zefayibha ngosuku kwaye indoda ifuna malunga neegram ezingama-38.
- Imizimba yethu ifuna zombini i-fiber enyibilikayo nenganyibilikiyo.
- Endaweni yokutya okucociweyo okufana nesonka esimhlophe nerayisi emhlophe, tshintshela ekutyeni kwendalo okufana neenkozo ezipheleleyo, imifuno, iziqhamo kunye namandongomane.
- Yongeza kancinci kancinci ifayibha ekutyeni kwakho. Ungalibali ukusela amanzi amaninzi imini yonke.
- Ukuba uneengxaki malunga nokutya kwakho, qhagamshelana nogqirha wakho.
Ifayibha, Isondlo, Ukutya Okunempilo, Ukunciphisa Ubunzima, Ukuqhina, Isifo Seswekile, Isifo Sentliziyo, Iinkozo Ezipheleleyo
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