Xa ubufuna indlela yokunciphisa umzimba, kufuneka ukuba kukho umntu okuxelele ukuba 'utye iiproteni ezininzi kwaye utye ukutya okunesitatshi okuncinci njengerayisi', akunjalo? Namhlanje siza kuthetha ngale ndlela yokutya idumileyo. Yintoni kanye kanye, ingaba ilungele umzimba, kwaye ifanele bani, masithethe ngayo yonke le nto ngokucacileyo.
Yintoni le ityiwayo ineproteni ephezulu ne-carbohydrate ephantsi?
Ngamafutshane, oku kuquka ukongeza ukutya okuninzi okuneproteni (njengentlanzi, inyama, namaqanda ) kwizidlo zethu zemihla ngemihla, ngelixa kunciphisa ukutya okune-carbohydrate eninzi, njengerayisi, isonka, iinkozo , kunye neetapile.
Abantu abaninzi baphendukela kolu hlobo lokutya ukuze banciphise umzimba. Nangona kunjalo, abanye balandela le ndlela yokulawula amanqanaba eswekile egazini kunye neemeko ezifana nesifo seswekile kunye nesifo seswekile esingaphambi kokuba sinyuke.
Le ndlela yaqala ukuthandwa kwihlabathi liphela malunga neminyaka yoo-1970, ingakumbi nge-`(Atkins Diet )`. Emva koko kwafika iindlela ezahlukeneyo ezifana ne-`(Paleo Diet)`, `(South Beach Diet)` kunye neyona `( Keto Diet )` eyaziwayo. Kuzo zonke ezi zinto, kuthiwa phakathi kwama-30% nama-50% eekhalori ezisetyenziswayo ngosuku kufuneka zifunyanwe kwiproteni.
Kodwa khumbula, ngaphambi kokuba uqale naluphi na uhlobo lotya, ingakumbi ukuba unezinye iingxaki zempilo, kubaluleke kakhulu ukuthetha nogqirha wakho kwaye ucele ingcebiso.
Le ndlela yokutya isebenza njani emzimbeni?
Umthombo oyintloko wamandla emizimbeni yethu ziicarbohydrate, ezizi-starch. Xa sinciphisa izinto ezifana nerayisi nesonka, imizimba yethu ayinazo iicarbohydrate ezaneleyo zokubonelela ngamandla.
Kwenzeka ntoni ke ngoko? Imizimba yethu ikrelekrele kakhulu. Ikhangela enye indlela yokufumana amandla. Oko kukuthi, ukuqala ukutshisa amafutha agcinwe emzimbeni kwaye kwenze amandla. Xa amafutha etshiswa ngale ndlela, kwakheka into ebizwa ngokuba zii-ketones. Emva koko, ezi ketones ziba ngumthombo oyintloko wamandla emzimbeni. Le meko ibizwa ngokuba yi-ketosis kunyango.
Le ndlela isebenza ngolu hlobo lulandelayo:
- Ubunzima buqala ukwehla njengoko umzimba utshisa amafutha.
- Ukutya iiproteni ezingaphezulu kunciphisa indlala kwaye kukwenza uzive ugcwele . Oku kulawula nokutya rhoqo.
- Ukufumana iproteni eyaneleyo kukwanceda ekukhuleni kwemisipha .
Yintoni omele uyenze ukuba uqala olu hlobo lokutya?
Into yokuqala ekufuneka uyithethe kukuba, ngaphambi kokuba uqale oku , dibana nogqirha wakho nize nixoxe ngemeko yakho yempilo. Kubalulekile ukwazi ukuba oku kuyahambelana na nezinye iimeko zempilo onokuba nazo.
Emva koko cinga ngezi zinto:
- Lungisa izinto ezifunekayo ekhaya: Zisa kwaye ugcine imifuno eneproteni ephezulu, iicarbohydrate eziphantsi kunye nenyama efana nentlanzi, inkukhu, amaqanda, itshizi, ibroccoli, ispinatshi kunye nekholifulawa.
- Cinga ngezidlo ezikhawulezayo: Uninzi lwezidlo esizitya rhoqo ziphezulu kwiicarbohydrate. Ngoko ke, pakisha izidlo ezinamafutha amaninzi njengeqhekeza lesonka samasi, iqanda elibilisiweyo, okanye iyogathi yamaGrike.
- Sela amanzi amaninzi: Xa sinciphisa ukutya iziqhamo, umlinganiselo wamanzi ofunyanwa yimizimba yethu nawo unokuncipha. Ngoko khumbula ukusela amanzi amaninzi imini yonke.
- Zibekele iinjongo: Musa ukuzama ukutshintsha yonke into ngaxeshanye. Yenza utshintsho oluncinci kwaye uzibekele iinjongo ezinokwenzeka onokuqhubeka usebenza kuzo.
Yintoni onokuyitya kwaye yintoni omele uyinciphise?
Ukuze ufumane umbono ocacileyo ngale nto, jonga itheyibhile engezantsi.
| Uhlobo lokutya | Imizekelo (izinto ezilungileyo onokuzitya ngakumbi) |
|---|---|
| Inyama nentlanzi | Inkukhu, inyama yenkomo, intlanzi (ingakumbi iintlanzi ezisempilweni yentliziyo ezifana nesalmon, i-mackerel, i-herring, kunye ne-sardines), amaqanda. |
| Imifuno (ine-carbohydrate ephantsi) | I-broccoli, ispinatshi, ikale, ikhaphetshu, ikhukhamba, ikholifulawa. |
| Ukutya kobisi kunye nezinye | Itshizi, iyogathi yamaGrike, itofu. |
| Amandongomane kunye namafutha | I-avokhado, ioyile yomnquma, amantongomane afana ne-cashews, ii-almond (ngobuninzi obuncinci). |
| Isiqhamo (esine-carb ephantsi) | Iziqhamo ezifana neeraspberry kunye neeblackberry ngobuninzi obuncinci kakhulu. |
| Izinto ekufuneka zinqunyelwe okanye ziyekwe | Irayisi, isonka, iinoodles, iitapile, iitapile ezimnandi, iinkozo, iswekile kunye neziselo ezimnandi, iziqhamo ezineswekile eninzi (ezifana neemango, iibhanana). |
Ziziphi iingenelo kunye neengozi zale ndlela yokutya?
Njengayo nayiphi na into, le ndlela inezinzuzo kunye neengxaki zayo. Kubalulekile ukuzazi zombini ezi ndlela.
| Iingcali | Iingozi kunye neengozi |
|---|---|
| Ukunciphisa umzimba: Iiproteni zikunceda uzive uhluthi ixesha elide, zinciphisa umnqweno wakho wokutya ngokungeyomfuneko. Kwinqanaba lokuqala, ukunciphisa iicarbohydrate kunokukunceda unciphise umzimba ngokususa amanzi emzimbeni wakho. | I-cholesterol ephezulu: Ukutya inyama enamafutha amaninzi kunye neemveliso zobisi ezinamafutha apheleleyo kunokunyusa amanqanaba e-cholesterol embi kwaye kwandise umngcipheko wesifo sentliziyo. |
| Ulawulo lweswekile egazini: Ekubeni iphantsi kwiicarbohydrate, inceda ukulawula amanqanaba eswekile egazini kubantu abanesifo seswekile kunye nabantu abanesifo seswekile ngaphambi kokuba batye. | Iziphumo kwizintso: Ukuba umntu onesifo sezintso sele etya iiproteni ezininzi, oko kunokubangela umthwalo ongaphezulu kwizintso kwaye kuwenze mandundu umsebenzi wazo. |
| Ukuqinisa izihlunu: Ezinye iindlela zokutya zibangela ukwehla kwezihlunu kunye nokwehla kobunzima. Nangona kunjalo, le ndlela inceda ekugcineni amandla ezihlunu kuba inika inani elifanelekileyo leproteni. | Ukunqongophala kwezondlo: Xa unciphisa iziqhamo, imifuno, kunye neenkozo ezineekhabhohayidreyithi, usenokungazifumani iivithamini, iiminerali kunye nefayibha ezifunwa ngumzimba wakho. |
| Amatye ezintso kunye nobuthathaka bamathambo: Iiproteni ezininzi zinokubangela ukuba i-calcium egqithisileyo ikhutshwe emchameni. Ngokwezinye izifundo, oku kunokunyusa umngcipheko wamatye ezintso kunye nobuthathaka bamathambo (i-osteoporosis). |
Ngubani ongafanele alandele olu hlobo lokutya?
Olu hlobo lokutya alufanelekanga kubantu abaneengxaki ezithile zempilo. Ukuba unayo nayiphi na kwezi, ungacingi nokucinga ngayo.
- Abantu abanesifo sezintso okanye iingxaki ezinxulumene nezintso .
- Oomama abakhulelweyo okanye abancancisayo. Ukutya okunesondlo esifanelekileyo kubalulekile kumama nakumntwana ngeli xesha.
- Abantu abaneengxaki zokuqunjelwa . Le meko inokuba mandundu kukungabikho kokutya okutyebileyo kwi-fiber.
- Abantu abaneengxaki zokutya okanye abakhe baba nazo, abacinga ngendlela engaqhelekanga ngokutya.
Ekugqibeleni, umntu ofanelekileyo ukugqiba ukuba oku kulungile na kuwe ngugqirha wakho. Thetha naye okanye ingcali yesondlo uze nesicwangciso esiya kuqinisekisa ukuba umzimba wakho ufumana zonke izondlo ozifunayo.
Khumbula, ukwehlisa umzimba ngempumelelo akuthethi ukutya okwethutyana, kodwa malunga nendlela yokuphila enempilo onokuphila ngayo ubomi bakho bonke.
Umyalezo Wokuya Ekhaya
- Ukutya okuneproteni eninzi kunye neecarbohydrate eziphantsi kunokunceda abanye abantu ukuba banciphise umzimba, kodwa akufanelanga wonke umntu.
- Qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba uqale olu hlobo lokutya.
- Olu hlobo lokutya alufanelekanga kubantu abaneengxaki ezikhethekileyo ezifana nesifo sezintso okanye ukukhulelwa.
- Le ndlela inokuba nzima ukuyigcina ixesha elide, kwaye kukho umngcipheko wokunqongophala kwesondlo.
- Ukulawula ubunzima ngokusisigxina, endaweni yokutya okwethutyana,Ukutya okunempilo nokulinganayo kunye nendlela yokuphila equka ukuzilolonga kubalulekile.
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