Ukutya Okuthambileyo Kweentlungu Zesisu - Yintoni? Masifumanise!

Nawe ngamanye amaxesha ukhe waphathwa sisisu esibuhlungu, okanye mhlawumbi emva kotyando, waza ugqirha wakuyalela ukuba 'utye ukutya okulula iintsuku ezimbalwa'? Emva koko ungazibuza, 'Yintoni kanye kanye le nto yokutya okulula? Ukwenza njani oku?' Yiloo nto siza kuthetha ngayo namhlanje. Ukukwazi kakuhle oku kuya kuba luncedo kakhulu kuwe.

Yintoni le ityiwayo yokutya okuthambileyo?

Ngamafutshane, ukutya okuthambileyo kukutya okulula ukuhlafuna, okuthambileyo, kunye ne-fiber encinci kwaye kugaywa ngokukhawuleza . Ngamanye amaxesha sikubiza oku njengokutya okuthambileyo kwesisu (GI) . Olu hlobo lokutya ludla ngokucetyiswa emva kotyando, xa unesisu esibuhlungu, okanye xa ufuna nje ukunika amathumbu akho ikhefu. Cinga ngako, amathumbu ethu afana nomatshini. Ngamanye amaxesha adinga ikhefu, into yokusebenza kuyo, akunjalo? Oku kuyafana.

Xa ulandela olu hlobo lokutya, kufuneka utye ukutya 'okucoleka lula' kwaye ungatyi ukutya 'okunzima ukucoleka' . Njengokuba sifaka ioyile elungileyo emotweni kuphela, kufuneka sondle izisu zethu ngokutya okufanelekileyo nokufanelekileyo ngexesha elifanelekileyo.

Kubalulekile ukuqhubeka nokutya ngale ndlela de ugqirha wakho okanye ingcali yokutya ikuxelele ukuba wenze njalo. Oku kungathatha iiveki ezimbini ukuya kwezintathu, okanye de ubuye umdla wakho wokutya kwaye intshukumo yakho yamathumbu ibuyele esiqhelweni. Ukuba ukufumanisa kunzima ukutya ekhaya, qiniseka ukuba uthetha nogqirha wakho okanye ingcali yokutya. Baya kukwazi ukukunceda.

Ukuba nje umntu uthe akuzizo zonke ukutya ezilungileyo kuwe, akuthethi ukuba zilungile kuwe. Ukuba uziva uqunjelwe okanye uneengxaki zesisu emva kokutya ukutya okuthile, yeka ukutya oko kangangeentsuku ezimbalwa uze uzame kwakhona. Umzimba womntu wonke wahlukile, ngoko ke kufuneka ufumane okukusebenzelayo.

Ungalibali ukufunda iilebheli zokutya okupakishwe evenkileni ngononophelo . Okufuneka ukujonge kukukhetha ukutya okune -fiber engaphantsi kwe-2 grams kwisabelo ngasinye. Kuba ngeli xesha sijonga ukutya okune-fiber engaphantsi.

Ngaphandle kokuba ingcali yakho yokutya okanye ugqirha wakho ucebise ngenye indlela, ungakhetha ukutya okulula ngolu hlobo lulandelayo. Khumbula, ukuba uziva ungakhululekanga emva kokutya ukutya okuthile, yeka ukutya kangangeeveki ezimbalwa uze uzame kwakhona kamva.

Yintoni enye esifanele siyilumkele xa silandela olu hlobo lokutya okuthambileyo?

Kulungile, ngoku masibone ukuba zeziphi ezinye izinto ezibalulekileyo ezifunekayo ukuze ulandele olu hlobo lokutya ngokuchanekileyo. Ukuba ulandela ezi ndlela ngokuchanekileyo, olu hlobo lokutya luya kuba luncedo olukhulu ekukuncedeni uphile ngokukhawuleza.

• Hlafuna ukutya kwakho kakuhle: Le yenye yezona zinto zibalulekileyo. Hlafuna yonke into oyityayo ide ibe yi-mashed potatoes efanayo.Ewe. Musa ukuginya ukutya kwangoko nje ukuba ukufake emlonyeni wakho. Okukhona uhlafuna ukutya, kokukhona kulula ukuba umzimba wakho ukwetyisa. Njengokuba xa sihlafuna irayisi kakuhle, ivakala ilula esiswini sethu. Oku kunciphisa kakhulu umthwalo esiswini sethu.
• Yitya amaxesha amaninzi ngemini: Kulula ukutya izidlo ezincinci ezi-4 okanye ezi-6 ngemini kunokutya izidlo ezinkulu ezi-3 ngexesha elinye. Qhubeka usitya izidlo ezincinci rhoqo emva kweeyure ezimbalwa imini yonke. Oku kuya kunceda isisu sakho singaziva sigcwele kwaye kube lula ukugaya ukutya.
• Sela amanzi amaninzi: Kufuneka usele ubuncinane iiglasi ezisi-8 zamanzi ngosuku. Oku kuquka ukutya okumanzi okufana nepudding, i-ayisikhrim, isherbet, i-ice lollies (njengePopsicles®), isuphu, ijeli, kunye neyogathi. Akulunganga ukuvumela amanzi ahlale emzimbeni wakho, ingakumbi xa uphola.
• Lumka xa kukho ukungabikho kokutya okunempilo: Ekubeni olu hlobo lokutya luthintela ukutya okuthile (ingakumbi imifuno, iziqhamo kunye neembotyi ezidityaniswe nzima ukugaywa), usenokuphoswa zezinye zezondlo ezidingwa ngumzimba wakho. Ukuba ucetyiswa ukuba utye ngale ndlela kangangeeveki ezingaphezu kwezi-2-3 , unokufuna ukuthatha i-multivitamin . Nangona kunjalo, ngokuqinisekileyo kufuneka uthethe nogqirha wakho ngaphambi kokuba uthathe nayiphi na isongezelelo seevithamini okanye iiminerali. Ngabo abaza kukuxelela kanye into oyifunayo kunye nokuba ingakanani. Akulunganga ukuthatha iivithamini ngokungxama.
• Indlela yokongeza ifayibha kwakhona: Nje ukuba iimpawu zakho ziphucuke, kufuneka uqale kancinci kancinci ukongeza ukutya okuninzi okutyebileyo kwisondlo sakho . Ifayibha yinxalenye ebalulekileyo yokutya okunesondlo. Ifayibha ibalulekile ekusebenzeni kwamathumbu nokuthintela ukuqhina. Musa ukongeza okuninzi ngaxeshanye. Zama ukongeza ukutya okutsha (umz., imifuno okanye iziqhamo ezinefayibha eninzi) rhoqo emva kweentsuku ezi-2-3 ukuze ubone ukuba iyaphazamisa isisu sakho, iyakuzalisa, okanye iyatshintsha na ukuhamba kwamathumbu akho.
• Yitya iintlobo ngeentlobo zokutya: Ukutya iintlobo ngeentlobo zokutya kubaluleke kakhulu kwimpilo entle. Endaweni yokutya into enye yonke imihla, zama ukutya izinto ezininzi ezahlukeneyo kangangoko unako (ngaphakathi kwezi miqathango yokutya ilula). Ngale ndlela, uya kufumana phantse zonke izondlo ezifunekayo emzimbeni wakho.

Eyona nto ibalulekileyo kukwenza konke oku phantsi kwesikhokelo sikagqirha wakho okanye ingcali yesondlo. Ngabo baziyo ukuba yintoni ekulungeleyo imeko yakho. Ukuba unemibuzo, ungathandabuzi ukubabuza.

Kulungile, makhe sibone indlela yokulungiselela isicwangciso sokutya sosuku. Oku kwenzelwe ukuba kube lula ukukugaya kwaye kuhambelane neeveki ezimbini ukuya kwezintathu zokuqala emva kotyando. Kodwa lo ngumzekelo nje, ungayitshintsha ngokwezinto ozikhethayo, indlela elula ngayo, kunye noko unako ekhaya.

Makhe sibone ukuba imenyu yesampulu ibukeka njani.

Nantsi isicwangciso sokutya sosuku onokufumana umbono waso. Ezi zilula kwaye kulula ukuzicola.

Isidlo sakusasa

Ukhetho 1:

• I-omelet enetshizi.
• I-croissant okanye i-muffin yesiNgesi.
• Iithisipuni ezimbini zejeli yeediliya.
• Iglasi yobisi (i-2% yamafutha) (malunga nee-ounces ezi-8).

Ukhetho 2:

• I-3/4 indebe ye-vanilla Greek yogurt.
• Ibhanana (evuthiweyo).
• Isilayi sesonka esimhlophe esifakwe ibhotolo okanye ibhotolo yamandongomane.
• Ikomityi yeti (eshushu okanye ebandayo, eneswekile encinci).

Isidlo sasemini

Ukhetho 1:

• Inkukhu eyosiweyo (malunga ne-ounces ezi-4) eneparsley eqoshiweyo kakuhle.
• Isiqingatha sekomityi yeetapile ezixotyulweyo, ezibilisiweyo kakuhle, nezicoliweyo, kunye ne-gravy emdaka egudileyo.
• I-1/2 yekomityi yeembotyi eziluhlaza ezibilisiwe ezifakwe ebhotileni.
• I-1/2 indebe ye-applesauce.
• Ibhisikithi enetships zetshokolethi.
• Iglasi yelamuni.

Ukhetho 2:

• Isandwich yeturkey kunye neSwiss cheese eyenziwe ngezilayi ezibini zesonka serye esingenambewu, esifakwe imayonnaise encinci kunye ne-mustard, ukuze incasa ibe mnandi.
• I-1/2 indebe ye-applesauce.
• Ipakethi encinci yeetships zeetapile ezibhakiweyo, malunga ne-20-30 grams.
• Iglasi yelamuni.

Isidlo sasemini

• Iqhekeza letshizi ye-mozzarella string.
• Iicrackers ezine okanye ezintandathu zetyuwa, okanye ipakethi yeepretzels ezilingana nokutya okulula.
• Iglasi yamanzi.

Isidlo sangokuhlwa

• Isitya sepasta sepenne esinesosi yenyama. Ukuba uyathanda, fafaza itshizi yeParmesan phezulu uze wongeze ioyile yomnquma okanye ibhotolo encinci.
• Isilayi sesonka sase-Itali esingenambewu.
• Ikomityi yeminqathe ebilisiweyo kakuhle.
• I-1/2 indebe ye-ayisikhrim yevanilla.
• Iglasi yeti ebandayo.

Isidlo sangokuhlwa

• Isiqingatha sekomityi ye-cottage cheese, i-pudding, okanye i-jelly.
• I-1/2 indebe yeepesika ezifakwe ebhotileni.
• Iglasi yamanzi.

Ngoku mhlawumbi unombono olungileyo wokuba yintoni ukutya okuthambileyo kunye nendlela yokukucwangcisa. Khumbula, lo ngumzekelo nje. Ungathetha nogqirha wakho okanye ingcali yesondlo ukuze eze noluhlu lokutya okufanelekileyo kuwe. Basenokukuxelela ukuba wongeze okanye ususe okunye ukutya ukongeza koku.

Ngoko ke, yintoni umyalezo oza kuwuthatha ubuyele ekhaya kweli bali?

Kulula kakhulu. Ukuba ugqirha ukuxelela ukuba utye ukutya okuthambileyo , ukuxelela ukuba uphumze isisu sakho kunye nenkqubo yokugaya ukutya kancinci, ukuze basebenze lula. Oku akuyonto yokoyika, yinto oyenzayo ukukhawulezisa ukuchacha kwakho.

• Eyona nto ibalulekileyo ekufuneka uyikhumbule kukuhlafuna ukutya kwakho kakuhle uze utye kancinci. Yenza oku kube ngumkhwa.
• Ukutya izidlo ezincinci kaninzi ngemini kungcono kunokutya isidlo esikhulu esinye ngexesha. Kulula kakhulu esiswini.
• Sela amanzi amaninzi. Musa ukuvumela umzimba wakho wome.
• Ziphephe ukutya okukwenza uzive ungakhululekanga okwethutyana. Asikuko konke okulungele wonke umntu.
• Qaphela umxholo wefayibha ekutyeni okupakishwe kwiipakethe. Funda ilebheli.
• Musa ukuthatha izinto ezifana neevithamini ngaphandle kwengcebiso kagqirha. Oku kunokubangela ezinye iingxaki.
• Wakuba uzive ungcono, qala ukongeza ifayibha engakumbi ekutyeni kwakho. Thetha nogqirha wakho ngale nto.

Eyona nto ibalulekileyo kukulandela imiyalelo kagqirha wakho okanye ingcali yesondlo ngokuchanekileyo. Ngabo abaya kukukhokela ngendlela eyiyo kwimeko yakho. Ngoko ke, akukho nto inokubangela ixhala. Oku kungokwexesha elifutshane kuphela. Ukuba ukwenza kakuhle, uya kuphila ngokukhawuleza kwaye ukwazi ukutya ukutya okuthandayo kwakhona! Ndikunqwenelela impilo ekhawulezileyo!

Ukutya okulula , Ukutya okuthambileyo, Ukutya kwesisu, Ukutya kwesisu esibuhlungu, Ukutya okulula ukukugaya, Ukutya emva kotyando, Isondlo