Ngaba udiniwe kuzama iindlela ezahlukeneyo zokunciphisa umzimba? Ukubala iikhalori nokulinganisa nokulinganisa ukutya kwakho kunokuba ngumsebenzi odinisayo, akunjalo? Kodwa ucinga ntoni ngendlela yokunciphisa umzimba ngaphandle kokubala iikhalori nokukhetha ukutya okufanelekileyo? Ukutya kweSugar Busters yenye yeendlela ezinjalo. Eyona nto iphambili kule ndlela yokutya kukulawula ubungakanani beswekile kunye nomgubo ocoliweyo esiwutyayo.
Yintoni umgaqo osisiseko we-Sugar Busters! Ukutya?
Le ndlela yokutya ilula kakhulu. Ithi unganciphisa umzimba ngokulandela ukutya okutyebileyo kwi-fiber, iintlobo ezifanelekileyo zeziqhamo, imifuno, iiproteni, kunye neenkozo ezipheleleyo. Kodwa owona mceli mngeni mkhulu kukuyeka ngokupheleleyo iswekile ecociweyo kunye nomgubo omhlophe.
Ngamafutshane, olu hlobo lokutya lusekelwe ekutyeni okune-GI ephantsi . Ngoku usenokuba uzibuza ukuba yintoni i-GI. Luphawu lokuba ukutya esikutyayo kunyusa ngokukhawuleza kangakanani amanqanaba eswekile egazini lethu.
- Ukutya okune-GI ephezulu: Oku kugaywa ngokukhawuleza kwaye kubangela ukuba amanqanaba eswekile egazini anyuke ngequbuliso.
- Ukutya okune-GI ephantsi: Oku kugaywa kancinci, okunceda ukugcina amanqanaba eswekile egazini ezinzile.
Cinga ngayo, izinto ezifana nesonka esimhlophe, irayisi emdaka, iitapile, kunye neswekile zine-GI ephezulu kakhulu. Kodwa oko akuthethi ukuba zonke ii-carbohydrates azilunganga. Le ncwadi ikufundisa indlela yokutya ii-carbohydrates "ezilungileyo", ingakumbi iinkozo ezipheleleyo ezifana nerayisi emdaka kunye nee-oats.
Injongo ephambili yale ndlela kukulawula ubunzima bomzimba ngokulawula amanqanaba eswekile egazini.
Zeziphi izinto esinokuzitya nesingazityiyo?
Olu hlobo lokutya aluthinteli ngokupheleleyo naluphi na uhlobo lokutya oluphambili. Nangona kunjalo, ukutya okune-glycemic index ephezulu (GI) kufuneka kususwe . Makhe sibone ukuba zeziphi ezi zinto.
| Ukutya Okuvunyelweyo | Ukutya Okungavumelekanga |
|---|---|
| Iziqhamo nemifuno:Iintlobo ezininzi zifanelekile. (umz. ii-apile, iiorenji, amaqunube, imifuno eluhlaza) | Ezinye iziqhamo nemifuno: Umxholo ophezulu weswekile njengeetapile, iibhithi, umbona, ivatala, ipayinapile. |
| Iinkozo: Irayisi emdaka, isonka esipheleleyo, i-oatmeal, kunye ne-buckwheat. | Iinkozo ezicoliweyo: isonka esimhlophe, irayisi emdaka, ukutya okwenziwe ngomgubo omhlophe (iikeyiki, iibhisikithi, iibhanisi). |
| Iiproteni: Ubisi olunamafutha aphantsi, itshizi, iyogathi, amaqanda, amandongomane, intlanzi, kunye nenyama engenamafutha njengenyama yenkomo nehagu. | Iswekile kunye neelekese: Iswekile etafileni, i-soda, iilekese, itshokolethi, ukutya okumnandi. |
| Izithambisi: Izithambisi zokwenziwa ezifana ne-Equal, i-Sweet'N Low zivumelekile endaweni yeswekile. I-ayisikhrim engenaswekile iyacetyiswa. | Ukutya Okucutshungulweyo: Kuphephe ukutya okupakishwe kwiipakeji kuba kusenokuba neswekile efihliweyo. |
| Utywala: Utywala obuncinci, ingakumbi iwayini ebomvu, buvumelekile. | Ibhiya: Ibhiya ayikhuthazwa kuba ine-GI ephezulu. |
Oku kufuna umgudu ongakanani?
Eyona nto ilungileyo ngale nto kukuba akufuneki ubale iikhalori okanye ulinganise ukutya kwakho. Kodwa kufuneka uqaphele ubungakanani bokutya.
Kwimihla yokuqala, kunokuba luncedo ukugcina incwadi ngalo mba ude ukhumbule kakuhle ukuba yintoni elungileyo nengalunganga ukuyitya.
Ukulungisa ukutya nokuthenga
Kungcono ukupheka ukutya kwakho ekhaya, kuba ukutya okuninzi okupakishwe kwiipakethe (ukutya okucutshungulweyo) okuthenga evenkileni kusenokuba neeshukela ezifihlakeleyo esingazi nokuba zizinto ezinjani. Yiyo loo nto kubaluleke kangaka ukufunda iilebheli xa uthenga iimveliso.
Ukuzilolonga
Ukuzilolonga ngokuqinisekileyo kuyacetyiswa kunye nolu hlobo lokutya. Ungenza naluphi na umthambo owuthandayo. Kwanele nokuhamba nje imizuzu engama-30 ngosuku.
Ingaba oku kufanelekile kubantu abaneemfuno ezikhethekileyo zokutya?
Ingaba ifanelekile kwabo batya imifuno kuphela?
Inyaniso kukuba, oku akufanelekanga kubantu abatya imifuno kuphela, kuba olu hlobo lokutya lukhuthaza ukutya okuneproteni yezilwanyana.
Kwabo batya ukutya okunamafutha aphantsi?
Ukuba uhlala ulandela ukutya okunamafutha aphantsi, oku kusenokungakulungeli. Kuba uninzi lokutya okubhalwe 'amafutha aphantsi' kwimarike kunamafutha amaninzi. I-Sugar Busters! Diet icebisa ukufumana i-30%-40% yeekhalori zakho zemihla ngemihla kumafutha. Kodwa oko akuthethi ukuba amafutha amabi, kodwa amafutha asempilweni kunye nenyama engenamafutha.
Kwabo batya ukutya okunetyuwa encinci?
Ewe, le ndlela inokuba luncedo kakhulu ukuba utya ukutya okunetyuwa eninzi. Le ndlela ibandakanya ukuphepha ukutya okucutshungulwayo, nto leyo enciphisa ukutya ityuwa ngokwendalo. Nangona kunjalo, kubalulekile ukuqwalasela umxholo wesodium kwiilebheli zokutya.
Uluvo lwezonyango: Ngaba oku kuyasebenza ngokwenene?
Lo ngumbuzo obaluleke kakhulu. Makhe sibone ukuba uluntu lwezonyango luthini ngale nto.
Ukunciphisa umzimba yinto eqinisekileyo xa ususa ukutya okufana neetapile, umbona, irayisi emdaka, isonka esimhlophe, iibhithi, ibhiya, kunye neswekile ecociweyo ekutyeni kwakho. Uza kubona iziphumo ngokukhawuleza, ingakumbi ukuba ukhe watya oku kutya kuninzi kukutya kwakho okuqhelekileyo.
Indlela yeSugar Busters! isebenza ngokunciphisa iikhalori ezivela kwiswekile eyongeziweyo kunye nokutya okucutshungulweyo kunye nokongeza ukutya okunefayibha eninzi okukunceda uzive unelisekile. Imifuno etyebileyo kwifayibha, iinkozo ezipheleleyo, inyama engenamafutha, intlanzi, amafutha asempilweni, kunye neziqhamo zisisiseko salo naliphi na icebo lokunciphisa umzimba elisempilweni.
Kodwa eyona nto ibalulekileyo ekufuneka uyikhumbule kukuba, nangona amabali empumelelo abo balandele olu hlobo lokutya, akukho bungqina besayensi obaneleyo bokuqinisekisa iziphumo zalo.
Le ndlela ingafaneleka kakhulu kubantu abanesifo seswekile okanye abachasene ne-insulin . Isizathu soku kukuba ibeka phambili ukutya okune-GI ephantsi, nto leyo enceda ekulawuleni amanqanaba eswekile egazini.
Icebiso elibaluleke kakhulu: Ukuba unesifo esithile (ingakumbi isifo seswekile, isifo sentliziyo), qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba uqalise naluphi na uhlobo locwangciso lokunciphisa umzimba olufana nolu.
Umyalezo Wokuya Ekhaya
- I-Sugar Busters! sisicwangciso sokutya esikunceda unciphise umzimba ngaphandle kokubala iikhalori, ngokutya okulawula amanqanaba eswekile egazini (i-GI ephantsi).
- Kwimeko enjalo, kufuneka uziphephe ukutya okune-GI ephezulu, njengeswekile ecociweyo, umgubo omhlophe, irayisi emhlophe, kunye neetapile.
- Ukutya ukutya okuziinkozo ezipheleleyo, imifuno etyebileyo kwi-fiber, iziqhamo, iiproteni ezingenamafutha amaninzi, kunye namafutha asempilweni kuyakhuthazwa.
- Nangona le yindlela eguquguqukayo, ifuna ukuzinikela njengoko kufuneka uphephe ukutya okucutshungulwayo.
- Oku kunokuba nzima kancinci ukukulandela kumntu odla rhoqo ngaphandle.
- Okona kubaluleke kakhulu: Soloko uqhagamshelana nogqirha wakho ngaphambi kokuba uqalise naluphi na uhlobo lokutya olutsha, ingakumbi ukuba unezinye iingxaki zempilo.
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