Abantu abaninzi bacinga ukuba ukuba banesifo seswekile, abasayi kuphinda bakwazi ukutya iilekese. Xa bebona iqhekeza lekhekhe okanye iqhekeza lekhekhe, imilomo yabo iyancwina, kodwa abayityi kuba besoyika ukugula. Abanye abantu bacinga ukuba isifo seswekile sifuna ukutya ukutya okukhethekileyo nokukruqulayo. Kodwa ngaba kunjalo ngokwenene? Ngaba isifo seswekile sisifo esifuna ukuba uyeke ukonwabela ukutya ngokupheleleyo? Hayi. Eyona nto ibalulekileyo kukuba nokuqonda ngokuchanekileyo into omawuyitye, ukuba utye kangakanani, kwaye utye nini. Masithethe ngale nto ngokucacileyo.
Ngaba ukutya okuneswekile akuvumelekanga kwaphela?
Le yenye yezona ngcamango zimbi kakhulu malunga nesifo seswekile. Ngaphambili, oogqirha babesithi abantu abanesifo seswekile akufuneki batye iilekese, ezifana neelekese, iikeyiki, kunye neepayi. Kodwa ngoku loo nkolelo itshintshile. Uphando olutsha lufumanise ukuba kungekuphela nje oko sikucinga njengeswekile, kodwa nokutya okunesitatshi, njengeetapile kunye nesonka, kunokunyusa ngokukhawuleza amanqanaba eglucose egazini.
Ngamafutshane, umzimba wakho ucinga ngeswekile kunye nesitatshi njengento enye. Ezi zizinto esizibiza ngokuba ziicarbohydrates .
Eyona nto ibalulekileyo kukulawula ubungakanani beekhabhohayidreyithi ozityayo uze ukhethe ezona zilungileyo nezisempilweni, endaweni yokuyeka ngokupheleleyo iswekile.
Khawucinge ukuba uye emtshatweni. Apho ungatya iqhekeza elincinci lekhekhe. Kodwa ukuba uyakwenza oko, kuya kufuneka unciphise inani lerayisi, iitapile, okanye isonka obuceba ukusitya ngelo xesha. Oko kuthetha ukuba utshintsha enye i-carbohydrate ngeyinye.
Kodwa ukuba uyayithanda incasa, ungakhetha iziselo, iilekese, kunye needizethi ezenziwe ngeencasa zokwenziwa (izinto ezithatha indawo yeswekile) . Uninzi lwazo alunazo iicarbohydrate okanye iikhalori. Ngoko ke aziyi kuchaphazela kakhulu isicwangciso sakho sokutya.
Kodwa kukho enye into elungileyo. Ukuba unciphisa iswekile nokutya okunencasa kangangeeveki ezimbalwa, umzimba wakho kunye neencasa zakho ziya kuqhelana nazo. Emva koko, awuyi kuziva unqwenela iilekese njengoko ubusoloko usenza. Ukutya iziqhamo ezitsha kuya kuqala ukunambitha kamnandi kwaye kuyanelisa.
Ingaba kulungile ukusela utywala obuncinci?
Lo ngumbuzo abantu abaninzi abanawo. Impendulo ithi, kulungile ukuwuthatha ngaphakathi kwemida . Kodwa kukho nemiqathango yaloo nto.
Ukuba usela utywala, ngokuqinisekileyo kufuneka uqaphele ezi zinto zilandelayo:
- Kufuneka ugcine amanqanaba eswekile egazini lakho elawulwa. Ukusela utywala xa iswekile egazini lakho ingalawuleki kunokuba yingozi.
- Ukuba unomonakalo wemithambo-luvo ngenxa yesifo seswekile, kufuneka ungaseli utywala.
- Eyona nto ibalulekileyo kukuthetha nogqirha wakho uze ufumane imvume ngaphambi kokuba usele utywala.
Ukuba ugqirha wakho uyakuvumela, ungathabatha isixa esincinci kakhulu. Isixa esicetyiswayo ngokubanzi ngu:
- Kwabasetyhini: isiselo esinye esiqhelekileyo ngosuku
- Kumadoda: iziselo ezimbini eziqhelekileyo ngosuku
Masichaze ukuba yintoni "isiselo esiqhelekileyo".
| Uhlobo lotywala | Ubungakanani besiselo esinye esiqhelekileyo |
|---|---|
| Isiselo somdiliya | Ii-ounces ezi-5 (malunga ne-150 ml) |
| Ibhiya | Ii-ounces ezili-12 (malunga ne-350 ml) |
| Utywala obuqinileyo obufana ne-arak (Utywala obuqinileyo) | Ii-ounces eziyi-1.5 (malunga ne-45 ml) |
Ngaba yinyani into yokuba ukutya ifayibha eninzi kunceda ekulawuleni iswekile egazini?
Ewe, eli bali liyinyani. Ukutya ukutya okutyebileyo kwi- fiber (ngaphezulu kwe-50 grams ngosuku) kunokunceda ukunciphisa amanqanaba eswekile egazini.
Kwenzeka njani oko?
Kulula nje. Ukutya okutyebileyo kwifayibha kuthatha ixesha elide ukuba imizimba yethu ikwazi ukugaywa. Ngenxa yoko, iglucose (uhlobo lweswekile) kwezo zidlo ifunxwa kancinci kancinci, endaweni yokuba ikhutshwe iye egazini ngaxeshanye. Oku kunceda ekulawuleni ukunyuka kweswekile egazini.
Kukho ezinye iingenelo zokutya ifayibha engaphezulu:
- Inceda ekunciphiseni amanqanaba e-cholesterol egazini.
- Ikunceda unciphise umzimba.
- Ukutya ngokungeyomfuneko kuyalawulwa kuba uziva uhluthi nasemva kokutya kancinci.
- Iphelisa iingxaki ezifana nokuqhinwa.
Ziziphi ukutya okunefayibha eninzi?
- Iziqhamo nemifuno emitsha (ingakumbi eluhlaza)
- Isonka kunye nee-crackers ezenziwe ngeenkozo ezipheleleyo
- Iimbotyi ezifana neembotyi, iimbotyi, iilentili
- Irhasi, i-oats
Kodwa lumka. Ngamanye amaxesha ukutya okubhalwe "i-fiber ephezulu" kusenokuba neswekile eyongeziweyo. Ngoko ke kubalulekile ukufunda ilebheli ngaphambi kokuba uthenge ukutya.
Ngaba kuyingozi ukutya iiproteni ezininzi?
Iiproteni zibalulekile emizimbeni yethu. Nangona kunjalo, kwabanye abantu abanesifo seswekile, ukutya ukutya okuneproteni eninzi kunokuba yingozi. Ingakumbi, ukuba uneengxaki zezintso , kufuneka ulumke kakhulu ngale nto.
Nemibutho emikhulu efana ne-American Diabetes Association ithi ukuba umntu unengxaki yezintso, kufuneka afumane phakathi kwe-15% kunye ne-20% yeekhalori zakhe zemihla ngemihla kwiproteni.
Nangona kunjalo, ukuze wazi kakuhle ukuba loluphi ubuninzi beproteni olulungele wena, kungcono ukuthetha nogqirha wakho.
Khetha okulungileyo xa kufikwa kwiproteni. Endaweni yokunqunqa inyama enamafutha, khetha oku kulandelayo:
- Iimbotyi ezifana neembotyi nee-peas
- Intlanzi
- Inkukhu engenalusu
Ukuba ufuna ukunciphisa umzimba, okufuneka ukwenze kukunciphisa ukutya kwakho kwemihla ngemihla ngeekhalori ezingama-500 ngelixa usitya ukutya okunesondlo. Ukwenza njalo kuya kukunceda unciphise malunga ne-10% yobunzima bomzimba wakho ngaphandle kokubeka izintso zakho emngciphekweni.
Umyalezo Wokuya Ekhaya
- Akunyanzelekanga ukuba uyeke ngokupheleleyo ukutya iilekese kuba nje unesifo seswekile. Ungatya intwana encinci kakhulu uze ufake enye i-carbohydrate endaweni yayo.
- Ukuba usela utywala, yenza njalo phantsi kwengcebiso kagqirha wakho, kwaye ngobuninzi obuncinci kakhulu. Kuphephe utywala ukuba awuyilawuli iswekile yakho egazini.
- Faka ukutya okunefayibha eninzi, okufana nemifuno, iimbotyi, iinkozo ezipheleleyo, kunye namandongomane, ekutyeni kwakho. Oku kuya kunceda kakhulu ekulawuleni amanqanaba eswekile egazini.
- Ukutya iiproteni ezininzi kunokuba yingozi, ingakumbi kubantu abanesifo sezintso. Khetha imithombo yeeproteni ezingenamafutha (intlanzi, inkukhu).
- Eyona nto ibalulekileyo kukuthetha nogqirha wakho okanye ingcali yesondlo uze wenze isicwangciso sokutya esikufaneleyo, endaweni yokwenza izigqibo malunga nokutya kwakho wedwa.
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