Ukuba unesifo seswekile, umbuzo othi 'uza kutya ntoni ngesidlo sangokuhlwa?' unzima kancinci, akunjalo? Ukongeza kwizinto ezifana neendleko nexesha, kufuneka ucinge ngenani leegram ze-carbohydrates, amafutha, kunye neswekile ekutyeni, kunye nendlela eziya kuyichaphazela ngayo amanqanaba eswekile egazini lakho. Ngamaxesha anje ngala apho abanye abantu beza nengcamango yale nkonzo 'yokuhambisa ukutya', oko kukuthi, indlela yokuzisa ukutya ekhayeni lakho. Ngaba olu lukhetho olufanelekileyo ngokwenene? Masithethe ngalo.
Zithini iingenelo zokuba nokutya kusiwe ekhayeni lakho?
Enyanisweni, ukuba ukhetha inkonzo efanelekileyo, inokuba luncedo olukhulu. Ingasusa uqikelelo kunye neentloko ezibuhlungu zokutya ukutya okunesondlo kumntu onesifo seswekile. Ngamanye amaxesha sixakeke kakhulu kangangokuba asinalo ixesha lokucwangcisa ukutya, ukuthenga, okanye ukupheka. Ke inkonzo efana nale ilula kakhulu.
Ezinye izibonelelo zezi:
- Ulawulo: Ulawula kakhulu into oyityayo xa usitya ngaphandle. Uninzi lwexesha, ukutya okuthengwa evenkileni kunamafutha amaninzi, iswekile, kunye netyuwa (isodium) . Ezi zizinto ekufuneka umntu onesifo seswekile azinciphise. Ukutya okwenzelwe impilo yakho kuya kuba nezi zinto zimbalwa kwezi.
- Ixabiso: Kungabiza kancinci ukuba ukutya kuziswe ngenkonzo efana nale kunokutya ngaphandle rhoqo.
- Ulawulo lwesabelo: Ezi zidlo ziza ngobukhulu obumiselweyo. Ngokuchanekileyo, kukho 'ulawulo lwesabelo.' Oku kumalunga nokulawula ukutya kakhulu kunokutya ngaphandle kwindawo yokutyela enkulu okanye ukwabelana ngesidlo esikhulu esiphekiweyo ekhaya.
Kodwa kukho into encinci ekufuneka uyilumkele apha. Ezinye izixhobo zokutya ziza ngobukhulu obufanelekileyo kusapho. Umzekelo, ukuba uzisa isidlo esinokutyisa abantu abane, kwaye wena neqabane lakho nisitya yonke loo nto, inzuzo yale ndlela iyalahleka. Ngoko ke, qiniseka ukuba uyazi kakuhle ukuba bangaphi abantu onokubatyisa ngexesha elinye.
Okubaluleke kakhulu, oku kuya kunciphisa uxinzelelo kwisicwangciso sakho sokutya. Nangona kunjalo, ayizizo zonke iinkonzo zokuhambisa ukutya ezilungele isifo seswekile.
Ungayikhetha njani isicwangciso sokutya esifanelekileyo?
Nasiphi na isicwangciso sokutya osikhethayo kufuneka sihambelane neengcamango ezisisiseko zokutya okunempilo. Ngamafutshane, kukho into esiyibiza ngokuba yindlela ethi "My Plate". Yile:
- Malunga nesiqingatha sesitya sakho kufuneka sizaliswe yimifuno engenasitatshi, engenampembelelo ingako kwiswekile yegazi. Imizekelo: ibroccoli, iminqathe, iimbotyi, isquash, ikholifulawa, kunye nekhaphetshu.
- Yahlula isiqingatha esiseleyo sepleyiti ibe ziindawo ezimbini ezilinganayo, wongeze iproteni enamafutha aphantsi (umz., inkukhu engenalusu, intlanzi, iilentils, iitships) kwenye inxalenye kunye nokutya okunesitatshi (umz., irayisi ebilisiweyo, irayisi emdaka, umbona, iipeas) kwenye inxalenye.
Ukwengeza,Kububulumko ukukhetha iinkqubo eziyilwe yingcali yokutya kwaye zibonisa ngokucacileyo ulwazi lwesondlo .
Xa ukhetha isicwangciso esilungileyo, zibuze le mibuzo:
| Izinto ekufuneka uzazi | Umbuzo omele uzibuze wona ngulo: |
|---|---|
| Ulwakhiwo lwesondlo | Ngaba ezi zidlo zineekhalori eziphantsi, iswekile, amafutha agcweleyo, iicarbohydrates, kunye nesodium? |
| iimpahla ezingekasilwa | Ngaba zenziwe ngezithako ezintsha? |
| Ukuziqhelanisa neemfuno | Ngaba ungenza utshintsho ukuze luhambelane neemfuno zakho zempilo, izinto ozithandayo, ongazithandayo, kunye nezinto ongazithandiyo? |
| Ixabiso | Ngaba unokukwazi ukuyihlawula le plani? |
| Ukulungiselela | Ungakanani umsebenzi ekufuneka uwenze emva kokuba ufumene ukutya? (Ngaba kufuneka ukupheke okanye ukufudumeze nje?) |
Umbuzo obaluleke kakhulu ngulo, "Ngaba uza kuyithanda le nto yokutya?" Kuba kubalulekile ukukhetha into onokuthi uqhubeke uyenza.
Ndingazifumana njani iicarbohydrates, iicalories, kunye nolwazi lwesondlo?
Xa ulawula isifo seswekile, kubalulekile ukuqaphela ubungakanani beekhabhohayidreyithi ozityayo. Ukuba utyebile kakhulu, kubalulekile nokwazi ukuba zingaphi iikhalori ozifumanayo ngesidlo ngasinye. Kwaye ukuba unesifo soxinzelelo lwegazi oluphezulu, kubalulekile ukuqaphela ubungakanani besodium oyityayo.Kwakhona kufuneka uqaphele ubungakanani.
Ezinye iinkonzo zibeka ilebhile yeenkcukacha zesondlo kwiipakethe zazo zokutya. Ngaphandle koko, kuya kufuneka uye kwiwebhusayithi yazo okanye ubatsalele umnxeba ukuze ufumane olu lwazi.
Eyona ndlela ilungileyo yokwazi impembelelo yokwenyani yokutya kukuvavanya amanqanaba eswekile egazini lakho.
Indlela yokwenza oku kukujonga inqanaba leswekile egazini lakho (iglucose) ngaphambi kokuba utye. Emva koko, emva kokutya isidlo, hlola inqanaba leswekile egazini lakho kwakhona emva kweeyure ezi-2 . Emva koko uya kuqonda indlela eso sidlo esiwuchaphazele ngayo umzimba wakho. Emva koko unokwazi ukuba sisicwangciso esilungileyo seswekile yakho okanye akunjalo.
Lumka iicarbohydrates ezifihlakeleyo!
Ngamanye amaxesha iicarbohydrates zinokufihlwa, ingakumbi kwiisosi kunye neegravies . Ezinye iisosi zineswekile eninzi eyongeziweyo, okanye zisebenzisa iibreadcrumbs okanye icornstarch ukuze ziqine. Oku kunokongeza iicarbohydrates ezininzi. Ukuba awuqinisekanga ukuba yintoni ekwisosi, kungcono ukuyicela yodwa kwaye usebenzise encinci kakhulu.
Ezinye iindlela zokutya ezilungele isifo seswekile
Kulungile, masithi u-ode isidlo sasemini kwinkonzo yokuhambisa ukutya. Kodwa uza kutya ntoni ngesidlo sakusasa nesangokuhlwa? Unoxanduva lwezo zidlo zimbini. Ungasebenzisa izimvo kunye neeresiphi ezivela kule nkonzo yokuhambisa ukutya ukukunceda ucwangcise isidlo sakusasa nesangokuhlwa.
Ngokwenyani, zama ukwakha ukutya kwakho ngokutya okupheleleyo . Oko kuthetha izinto ezifana neziqhamo, imifuno, kunye neenkozo ezipheleleyo. Ezi zinto ziphezulu kwifayibha kunye nezinye izondlo. Xa kukho ifayibha eninzi, ukutya kuthatha ixesha elide ukugaya. Ngoko ke ukunyuka kweswekile egazini akukhawulezi.
Okokugqibela, ungalibali ngento engekho ekutyeni kwakho, kodwa ibaluleke kakhulu. Yiloo nto uselayo. Nokuba uzisa ukutya, usela ntoni nako? Iziselo ezineswekile, ii-cordial, kunye neziselo zeziqhamo zigcwele iicarbohydrate kunye neekhalori. Utywala bunokubangela ukuba iswekile yakho egazini yehle ngokukhawuleza. Eyona nto ilungileyo nekhuselekileyo yokusela ngamanzi acocekileyo. Okanye khetha isiselo esingenaswekile.
Ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo, kubalulekile ukuthetha nogqirha wakho . Yena angakunika icebiso elifanelekileyo ngempilo yakho.
Umyalezo Wokuya Ekhaya
- Iinkonzo zokuhambisa ukutya zinokuba luncedo kumntu onesifo seswekile, kodwa zodwa azisosisombululo sengxaki.
- Ngaphambi kokuba ukhethe, jonga ubungakanani obuchanekileyo beecarbohydrate, iswekile, amafutha, kunye netyuwa (i-sodium) ekutyeni.
- Khumbula indlela yeMy Plate: isiqingatha sepleyiti yimifuno, isiqingatha yiproteni, kwaye isiqingatha yistatshi.
- Emva kokutya ukutya okutsha, jonga inqanaba leswekile egazini lakho kwiiyure ezi-2 ukuze ubone ukuba likuchaphazela njani.
- Ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo, thetha nogqirha wakho rhoqo ukuze akunike icebiso.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho