Awunakuyeka ukutya kakhulu ngaphandle kokulawula izabelo zakho? Masifunde ukuba yintoni kanye kanye ukulawula izabelo zakho!

Ngaba ngamanye amaxesha uziva ngathi sidla kakhulu? Enyanisweni, uninzi lwethu lutya kakhulu kule mihla singazi nokuba sithini. Esinye isizathu soko kukuba ngoku siqhele ukubona nokutya ukutya okuninzi. Ngoko ke, singathetha ngokweenkcukacha namhlanje malunga nokulawula ukutya ? Oku kubaluleke kakhulu kuwe nakusapho lwakho.

Kutheni kufuneka sicinge kangaka ngobungakanani bokutya? (Iingxaki zokutya kakhulu)

Ngamafutshane, kukho iziphumo ezininzi eziyingozi zokutya kakhulu. Abantu abatya kakhulu rhoqo banamathuba amaninzi okufumana ubunzima, oko kukuthi, ukutyeba kakhulu/ukutyeba kakhulu. Akunjalo nje kuphela, kodwa banokujongana nezinye iingxaki zempilo.

Khawucinge nje, izinto ezinje zinokwenzeka:

• Igazi elonyukayo
• I-cholesterol ephezulu
• Uhlobo lwesibini lwesifo seswekile
• Iingxaki Zamathambo Namalungu : Oku kusenokuba yimbangela yokuba amadolo akho abe buhlungu kangaka.
• I-sleep apnea kuxa ngequbuliso uziva ngathi uyafuthaniseka ngelixa ulele ebusuku.
• Ngamanye amaxesha oku kunokukhokelela kwiimeko ezifana nokudakumba .

Oku kwandisa umngcipheko wezifo ezinzima ezifana nesifo sentliziyo kunye nesifo sohlangothi kubantu abadala.

Ngoku khangela, xa sisiya evenkileni okanye kwindawo yokutyela, kutheni bezama ukusiphakela izixa ezikhulu? Kuba sicinga, 'Hayi indlela echithwa ngayo imali, kufanelekile ukuba sithenge enkulu.' Kodwa, ukuba loo 'mxhesho uxabisekileyo' ugcwele ioyile, iswekile kunye neekhalori ngokungeyomfuneko, uya kuyonakalisa impilo yethu, awuyi kuyinceda, akunjalo? Yiyo loo nto ukulawula izabelo kubaluleke kangaka.

Ingakanani 'ubungakanani bokuphakelwa' kwiphakheji yokutya? Masiqonde kancinci.

Usenokuba uqaphele ukuba iipakethe zokutya ezininzi kunye neetini esizithenga evenkileni zine-'ubungakanani bokutya' kuzo. Oku akuthethi ukuba kufuneka sitye ubuninzi *bokutya*, kodwa kuthetha ukuba abantu badla ngokutya okungakanani ngexesha elinye. Oko kukuthi, ukuba utya loo buninzi, ungabona ukuba zingaphi iikhalori kunye nezondlo – oko kukuthi, ingakanani ioyile, iswekile, ityuwa, njl.njl. – oza kungena emzimbeni wakho.

Ngamanye amaxesha ubungakanani bokuphakelwa kwileyibhile bunokuba mncinci kakhulu kunobungakanani obudla ngokutya. Kwimeko enjalo, 'ubungakanani besabelo' bubhekisela kubungakanani bokutya okhetha ukukutya. Kubalulekile ukuqonda umahluko phakathi kwezi zimbini.

Cinga ngale ndlela. Uthenga iphakheji yemifuno eqandisiweyo evenkileni. Nangona ubungakanani bokuphakelwa buyi 'indebe e-1', ukuba ufuna ukutya malunga nekomityi enesiqingatha, kulungile. Kuba uninzi lwemifuno luneekhalori eziphantsi, lunamafutha aphantsi, kodwa lunesondlo esiphezulu kakhulu.

Kodwa, xa sithetha ngokutya okuneekhalori eziphezulu, iswekile, namafutha, loo nto (ubungakanani bokuphakelwa) ibaluleke kakhulu. Kufana nesilumkiso esincinci kuthi, 'Usenokuba utya kakhulu, kwaye kunokuba yingozi emzimbeni wakho.'

Umzekelo, masithi uthenge ipakethi yeebhisikithi eziyi-100-gram waza wazitya zonke ngaxeshanye. Kodwa ukuba ubungakanani bokuphakelwa kwileyibhile buthi '30 grams' (oko kuthetha ukuba ziibhisikithi ezi-3), oko kuthetha ukuba utye ngaphezu kwezihlandlo ezintathu! Akuphelelanga apho, utye iikhalori eziphindwe kathathu kwaye utye kathathu iswekile ebhalwe kwileyibhile! Ngaba uyaqonda ukuba oko kuyingozi kangakanani?

Ngoko ke sifanele sitye kangakanani? (Iimali ezicetyiswayo)

Kulungile, ngoku siyazi ukuba ubungakanani bokuphakelwa bubungakanani bokutya abantu abadla ngokukutya kunye nezondlo ezikuquletheyo. Nangona kunjalo, ayisixeleli ukuba zeziphi ukutya ekufuneka sizitye kunye nokuba kufuneka sizitye kangakanani ukuze sihlale sisempilweni. Yiyo loo nto ingcamango yokutya okunesondlo ibalulekile. EMelika, kukho inkqubo ebizwa ngokuba yi-'MyPlate', eyindlela yokuxuba ukutya ngendlela efanela wena nosapho lwakho kwaye nitye ngobuninzi obufanelekileyo. Sifanele sicinge nangokutya kwethu ngaloo ndlela. Ungabuza ugqirha wakho okanye ingcali yesondlo ukuze ufumane ulwazi oluthe kratya malunga noku.

Indlela yePlate eDibeneyo - Icebiso elihle lokulawula ukutya kwakho ngokulula!

Indlela elula nesebenzisekayo yokulawula ubungakanani bokutya okutyayo yingcamango 'yepleyiti ehlulwe phakathi'. Ifana 'nePlate yam'. Khawuthelekelele ukuba ipleyiti yakho yahlulwe yangamacandelo amane.

• `#### Ikota yepleyiti yeproteni`

Oko kuthetha izinto ezifana nenyama, intlanzi, amaqanda, iitships, iilentile, kunye nesoya. Ezi zinto zibaluleke kakhulu ekukhuleni komzimba kunye nobunzima bemisipha.

• `#### Enye inxalenye (1/4) yepleyiti ziistatshi (ezifana neetapile, iibhatata ezimnandi, i-cassava, umbona) kunye neenkozo (ezifana nerayisi yebran, isonka se-kurakkan, i-rotis eyenziwe ngomgubo we-atta, ii-noodles)`

Kungcono ukukhetha iinkozo ezipheleleyo kangangoko kunokwenzeka. Izinto ezifana nerayisi ephekiweyo, i-buckwheat, kunye nerhasi.

• `#### Isiqingatha (1/2) sepleyiti kufuneka sibe yimifuno (okanye iziqhamo nemifuno)`

Ungongeza nayiphi na imifuno okanye iziqhamo koku, njengemifuno eluhlaza enamagqabi (i-mukunuvenna, i-gotukola, i-kankun), iminqathe, iibhithi, ithanga, iimbotyi, iitumato, iikhukhamba. Ezi zibonelela ngeevithamini, iiminerali kunye nefayibha.

Eyona nto ibalulekileyo kukuba awufuni ukuchitha ukutya ukusuka kwelinye icala ukuya kwelinye okanye ukukuqokelela njengentaba. Ukwahlulahlula isitya sakho ngale ndlela akuncedi nje kuphela ekulawuleni ubungakanani bokutya okutyayo, kodwa kukwenza kube lula kuwe ukondla usapho lwakho isidlo esilungeleleneyo.

Amanye amacebiso amahle okulawula ubungakanani besabelo sakho (Amacebiso oLawulo lwesabelo)

Njengabazali, singalawula ubungakanani bokutya esikutyayo size sifundise abantwana bethu ukuba benze okufanayo. Nazi ezinye iingcebiso ezinokukunceda:

• Sebenzisa iipleyiti ezincinci ukuze wahlule ukutya.Emva koko ukutya kubonakala kukhulu. Cinga ngako, xa unesandwich kwisitya esikhulu sesidlo sangokuhlwa, ibonakala incinci kakhulu. Kodwa ukuba ubeka isandwich efanayo kwisitya esincinci esisecaleni, uya kuziva ngathi, 'Owu, zininzi.'
• Xa upheka ukutya okuninzi ngaxeshanye, yahlulahlula intsalela ibe ziinxalenye ezincinci ngaphambi kokuba uyifake efrijini okanye efrijini. Emva koko xa umntu kusapho esiya kuthenga into yokutya, uza kuba nokutya okufanelekileyo ezandleni zakhe.
• Musa ukuvumela abantwana batye ukutya okuphuma kwiipakethi okanye kwizikhongozeli ezinkulu. Yahlulahlula ibe ziipleyiti okanye izitya ezahlukeneyo. Yenza umkhwa wokutya etafileni yasekhitshini kangangoko unako.
• Ukutya phambi kweTV, ifowuni yakho, okanye nakweyiphi na enye isikrini akulunganga konke konke. Xa sisenza loo nto, sigqibela ngokutya kakhulu singaqondanga.
• Xa usabelana ngokutya, musa ukuzisa isitya sonke etafileni, kodwa yabelana ngaso usuka kwikhawuntara yasekhitshini. Ukuba kukho ukutya okuseleyo, cinga kabini ngaphambi kokuba ukwabelane ngako okwesibini. Ukuba ucela okwesibini, mnike isaladi yemifuno okanye iziqhamo.
• Zama ukutya izidlo ezintathu ezinesondlo kunye nokutya okulula okunempilo okuphindwe kathathu ngamaxesha aqhelekileyo imini yonke. Ukuba awutyi ukutya, uya kuba nethuba lokutya kakhulu kwixesha elizayo xa usitya.
• Yongeza iisaladi neziqhamo ezingakumbi kwizidlo zosapho lwakho. Ingakumbi xa uqala isidlo ngento efana nesaladi, indlala iyalawuleka kwaye uzive uhluthi ngexesha elifutshane. Oku kunceda nokulawula ukutya okungeyomfuneko ngeekhalori.
• Musa ukungxama xa usitya. Yitya kancinci. Hlafuna ukutya kwakho kakuhle. Nika wonke umntu ixesha lokuziva ehluthi, uze wabelane kwakhona ukuba kufuneka. Ukutya kunye njengentsapho lithuba elihle lokuthetha omnye nomnye nokwakha ubudlelwane.
• Musa ukunyanzela abantwana bakho ukuba 'batye de isitya sicoceke.' Bafundise ukuba bayeke ukutya xa behluthi. Oku kubaluleke kakhulu.
• Xa usiya kwindawo yokutyela, yabelana ngesidlo sakho, okanye u-ode i-appetizer kunye nesidlo sakho esiphambili, okanye upakishe isiqingatha sesidlo sakho ukuze usithathe uye naso ekhaya ngaphambi kokuba uqale.
• Xa u-odola ukutya okuya kuthatha, oda ukutya okuncinci uze wabelane ngako nomntu wonke ekhaya (indlela yosapho). Xa usitya kwiindawo zokutyela ezikhawulezayo, khetha ukutya okuneendlela ezinempilo (ezifana nobisi, iziqhamo, iminqathe) kubantwana abancinci.

Ngaba kufuneka sibafundise abantwana abancinci ngobukhulu bezabelo? (Ukubandakanya abantwana)

Licebo elihle ukubandakanya abantwana ekuncedeni ukuba baqonde ukuba bafanele batye kangakanani. Ungayenza le nto ibe ngumdlalo.

Khawucinge nje, ikomityi yerayisi yanele ukuphakelwa umntwana omncinci. Ngoko ke, nika umntwana wakho isikhongozeli se-ayisikhrim uze umbuze, "Singabelana nge-rayisi cream namhlanje?" uze ucele usapho ukuba lwabelane ngerayisi. Iza kuba ngumdlalo kubo, kwaye baza kuyonwabela.

Iqhekeza lenyama kufuneka libe malunga nobukhulu bedekhi yamakhadi. Ngoko ke, thatha iqhekeza lenkukhu ulilinganise. "Jonga, nyana/ntombi, ingaba oku kufana nedekhi yamakhadi?" Buza.

Kwakhona, khupha isikali sasekhitshini. Nangona ukukala nokulinganisa ukutya kusenokungabonakali kumnandi kuwe, kunokuba mnandi kakhulu ebantwaneni. Ayisiyiyo loo nto kuphela, kodwa yindlela entle yokukhumbula amanani kunye nezibalo.

Singayilinganisa ngobukhulu besandla sethu?

Ukuba awunazo izixhobo zokulinganisa, indlela elula yokufumana umbono ocacileyo wokuba kufuneka utye kangakanani kukusebenzisa isandla sakho. Le yindlela elungileyo yokuzikhumbuza ukuba abantwana kufuneka batye kancinci kuba izandla zabo zincinci kunezabantu abadala.

• Inqindi elivaliweyo lilingana nenqindi elivaliweyo lomntwana (malunga nobukhulu benqindi elivaliweyo lomntwana) kwisabelo esinye seenoodles, irayisi, iicereal zesidlo sakusasa, imifuno kunye neziqhamo.
• Into efana nenyama nentlanzi ilingana nesandla somntwana ngobukhulu.
• Nciphisa ubungakanani beoyile ezongezwa ekutyeni (ezifana nebhotolo, ioyile, imayonnaise, kunye nesaladi) kubungakanani obungaphezulu kobhontsi womntwana.

Kwaye ungalibali iindaba ezimnandi malunga nobungakanani bokutya: oku kusebenza kuzo zombini iindlela! Nokuba ufuna ukunciphisa ubungakanani besitya esifana nespaghetti, ungahlulahlula imifuno efana neminqathe okanye iimbotyi ibe zizabelo ezingaphezu kwesinye. Oku kuya kwenza kube lula ukufikelela usukelo lwakho 'lweziqhamo nemifuno ezi-5 ngosuku', akunjalo?

Okokugqibela, eyona nto ibalulekileyo (Umyalezo Wokuya Ekhaya)

Okokugqibela, indima esiyidlalayo njengabazali ekufundiseni abantwana ngobukhulu bokutya ibaluleke kakhulu . Indlela esitya ngayo, indlela esikhetha ngayo ukutya, indlela esicinga ngayo ngobukhulu bokutya - abantwana bayayibukela yonke le nto.

Ukuba sitya ngengqondo, abantwana bethu baya kufunda kuloo mzekelo. Ngoko ke, ukutya yinto ekufanele ukonwatyelwe ngolonwabo. Kwangaxeshanye, luxanduva lwethu ukutya ukutya okunesondlo ngobungakanani obufunwa yimizimba yethu. Ukuba kunjalo, singaphila njengosapho olusempilweni nolonwabileyo. Uyaqonda? Ukuba unemibuzo engaphezulu malunga noku, ungalibali ukuthetha nogqirha wakho wosapho.

Ulawulo lweSahlulo , Ulawulo lobungakanani bokutya, Ukutya okunempilo, Ukutya okulinganayo, Isondlo somntwana, Ukutyeba kakhulu, Ubungakanani bokuphakelwa, Ukutya kakhulu