Uninzi lokutya esikutyayo, ukusuka kwiiroli zakho ozithandayo ezithengwa evenkileni ukuya kwiipatties zakho ozithandayo ukuya kwisuphu yakho oyithandayo eyenziwe ekhaya, ziqulethe ityuwa eninzi. Ngoko ke, wazi njani ukuba utya ityuwa eninzi? Le yinto sonke ekufuneka siyicinge. Kuba ityuwa encinci imnandi, kodwa eninzi kakhulu ayilungelanga umzimba wakho.
Zithini iingenelo zempilo zokupheka nokutya okunongiweyo ngaphandle kwetyuwa?
Ukusebenzisa ityuwa eninzi ekuphekeni kunokuba nemiphumo emibi emizimbeni yethu. Ke ngoko, sinokufumana iingenelo ezininzi zempilo ngokunciphisa okanye ukusebenzisa ityuwa encinci.
- Impilo Yentliziyo : Ukunciphisa ukutya ityuwa kunokunceda ukunciphisa umngcipheko wokuba noxinzelelo lwegazi oluphezulu , okanye uxinzelelo lwegazi oluphezulu, okanye kwanokunyusa ukuba unayo. Cinga ngayo, intliziyo yethu ifana nepompo yamanzi. Xa ukutya ityuwa kusanda, le pompo kufuneka isebenze nzima.
- Ukusebenza kwezintso: Ukutya ityuwa eninzi kubeka umthwalo onzima kwizintso. Oku kwandisa ubungakanani besodium ekufuneka bayihluze. Ekuhambeni kwexesha, oku kunokubangela ukungasebenzi kakuhle kwezintso .
- Impilo yenkqubo yokugaya ukutya:Ukutya ityuwa eninzi kakhulu ngamanye amaxesha kunokubangela iingxaki kwinkqubo yakho yokugaya ukutya, njengokungakhululeki kwesisu kunye nokudumba, ingakumbi ukuba unengxaki yokukhathazeka yityuwa.
Ngokutsho kweengcali, “Uphando lubonise ukuba ukunciphisa i-sodium ekutyeni kwakho kunokunciphisa uxinzelelo lwegazi. Oku kunciphisa umngcipheko wokufumana ezinye izifo, ezifana nesifo sohlangothi kunye nokusilela kwentliziyo .”
Ungayongeza njani ityuwa ekutyeni?
Ukuba ufuna ukunciphisa ityuwa oyisebenzisayo xa upheka, zininzi ezinye iindlela zokongeza izinongo ekutyeni kwakho. Ungakhathazeki, usenokwenza ukutya kwakho kube nencasa emnandi ngaphandle kwetyuwa.
Ungazama ukusebenzisa izithako zendalo ezifana nelayimu, ijinja, amagqabi ekhari, iziqholo ezomileyo (umzekelo, i-cumin, i-basil, i-rosemary), itswele, igalikhi, kunye ne-mustard powder ukuze unike incasa yokutya kwakho. Ezi zinto zongeza incasa entle ekutyeni kwakho.
Usenokufuna nokusebenzisa izinto ezithatha indawo yetyuwa . Nangona kunjalo, ukuba uyayenza, kufuneka uqale ubuze ugqirha wakho. “Izinto ezithatha indawo yetyuwa ziityuwa ezinesodium ephantsi. Ziqulathe i-potassium chloride ukuze zibe nencasa endaweni yesodium chloride. Nangona oku kunokuba luncedo kwabanye abantu, olu tshintsho lwezithako lunokubangela ezinye iingxaki. Ke ngoko, qiniseka ukuba ucela ingcebiso kagqirha ngaphambi kokuba uzisebenzise.”
Njengoko usebenzisa ezinye iincasa okwethutyana, ulwimi lwakho luya kuziqhela. Kancinci kancinci, umnqweno wakho wetyuwa uya kuncipha, kwaye uya kuqala ukuthanda iincasa ezintsha. Usenokufumanisa ukuba ezi ncasa zintsha zihamba kakuhle nokutya okuthandayo kunokuba ucinga.
Nazi ezinye iindlela zokunonga ukutya ngaphandle kwetyuwa:
| Uhlobo lwencasa | Imizekelo kunye nokusetyenziswa |
|---|---|
| Iimifuno kunye neziqholo | Sebenzisa i-basil, i-oregano, i-thyme, i-rosemary, i-cumin, i-paprika, i-turmeric, njl. Ezi zinto zongeza incasa enzulu kunye nevumba elimnandi ekutyeni. |
| IiCitrus | Ukongeza ilamuni encinci, ilayimu, ixolo leorenji, okanye ijusi kwenza isidlo sibe nencasa emnandi neyomuncu. |
| Igalikhi kunye no-anyanisi | Ukuzilungisa okanye ukuzirosa kunokongeza incasa emnandi nevumba elimnandi ekutyeni. |
| Ijinja | Yongeza incasa emnandi, enesinongo kancinci kwii-stir-fries kunye neesuphu. Ikwatyebile kwii-antioxidants kunye neevithamini. |
| Iipepile zeChili | Ukuba ufuna ukutya okunencasa emnandi, yongeza iitshili ezintsha okanye ezomileyo. Ezi zikwanazo neempawu zokulwa nokuvuvukala. |
Ngaba ityuwa yolwandle lukhetho olusempilweni?
Usenokuba uzibuza ukuba ityuwa yolwandle, ityuwa yekosher, okanye ityuwa yeHimalaya epinki zingcono kunetyuwa eqhelekileyo. Ezi ntlobo zetyuwa azicutshungulwanga kangako, kodwa ngokubanzi ziqulathe umlinganiselo ofanayo wesodium.
"Inyaniso kukuba, ityuwa yolwandle ayiboneleli ngezibonelelo zempilo ngaphezu kwetyuwa eqhelekileyo," utsho uGqr. Thomas oyingcali.
Ingakanani i-sodium ekutyeni?
Kukho ityuwa eninzi kwizinto ezininzi esizityayo nesiziselayo kunokuba sicinga. Kungcono ukuyeka ukongeza ityuwa etafileni, kodwa ngaphezulu kwe-70% yesodium esiyityayo ivela kukutya okucutshungulweyo nokupakishwe kwiipakethe. Oku kutya kusenokungabi nancasa yetyuwa, kodwa kunokuba nesodium eninzi.
Eyona ndlela yokwazi kakuhle ukuba ingakanani na i-sodium ekutyeni kwakho kukujonga ilebheli yesondlo . Ukuba uthenga ukutya okupakishwe okanye okucutshungulweyo, khetha oko kubhalwe “akukho sodium” okanye “i-sodium ephantsi kakhulu.”
Ukutya okunetyuwa eninzi kufanele kuphetshwe xa kutyiwa ngaphandle
Nazi ezinye zokutya eziqhelekileyo, ezinetyuwa eninzi kwilizwe lethu:
| Ukutya | Umxholo weSodium (uqikelelo) |
|---|---|
| Isonka kunye neeroli | Ukuya kuthi ga kwi-230 mg kwisiqwenga esinye |
| Ipizza | Ukuya kuthi ga kwi-760 mg kwithebhulethi enye |
| Iinoodles ezikhawulezayo | Ipakethi enye ingadlula i-1500 mg. |
| Inkukhu ecutshungulweyo | Phantse i-600 mg kwiinuggets ezimbalwa zenkukhu |
| Iisuphu ezisemathinini kunye neesosi | Ukuya kuthi ga kwi-940 mg kwikomityi enye |
| Iisandwich kunye neebhega | Ingadlula i-1500 mg kuxhomekeke kwizithako |
Ukutya okunesodium ephantsi
Ngoko ke, ngaba kukho ukutya okungenasodium kwaphela? Ngamafutshane: akunjalo ngokwenene. Uninzi lokutya okupheleleyo, okungalungiswanga akwenziwanga.Ukutya ngokwendalo kuqulethe i-sodium ethile, njengoko i-sodium iyiminerali ebalulekileyo. Nangona kunjalo, ubungakanani be-sodium kwezi zinto zokutya buphantsi kakhulu xa kuthelekiswa nobungakanani obuphezulu obufumaneka ekutyeni okucutshungulweyo nokupakishweyo.
Nazi ezinye zokutya eziqhelekileyo eziphantsi kwe-sodium ngokwemvelo:
- Iziqhamo nemifuno emitsha
- Amazimba
- Inyama engenamafutha kunye nenkukhu
- Intlanzi
- Iimbotyi
- Amantongomane nembewu
- Ukutya kobisi kunye namaqanda
Zama i-DASH Diet xa ufuna uxinzelelo lwegazi oluphezulu
Ukuba olu luhlu lokutya luvakala luqhelekile kuwe, kungenxa yokuba luyinxalenye yesicwangciso sokutya esidumileyo esineenzuzo ezininzi zempilo. Ukuba unesifo soxinzelelo lwegazi oluphezulu, ukutya kwe-DASH (Dietary Approaches to Stop Hypertension) kukutya okunesodium ephantsi, okunamafutha aphantsi. Ngamafutshane, sisicwangciso sokutya esinceda ukulawula uxinzelelo lwegazi.
Olu cwangciso lokutya lufuna ukuba kubekho iziqhamo ezi-4-5, imifuno ezi-4-5, kunye nemveliso yobisi enamafutha aphantsi ezi-2-3 ngosuku. Ikwatyebile kwiinkozo ezipheleleyo, intlanzi, iinkukhu, iimbotyi, amandongomane kunye nembewu. Ikwanciphisa iswekile kunye nenyama ebomvu.
Thetha nogqirha okanye ingcali yesondlo ukuze uphuhlise isicwangciso se-DASH Diet esifanelekileyo kuwe.
Okokugqibela, yintoni ekufuneka uyikhumbule
Ukuba ufuna ukunciphisa ukutya kwakho i-sodium, zininzi izisombululo. Akukho nanye kwezi zinto ekufuneka ikuthintele ekubeni ukonwabele ukutya nokupheka! Kwaye ungakhetha ngokwezinto ozikhethayo kunye nezinto ezifunwa ngumzimba wakho. Kukho iindlela ezininzi ezimnandi nezinempilo . Eyona nto ibalulekileyo kukwazi kwaye wenze izigqibo ezifanelekileyo.
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