Sonke sifuna ukuphila ubomi obusempilweni nobonwabisayo. Eyona ndlela ilungileyo nelula yokwenza oko kukutya ukutya okunesondlo nokulinganiselayo. Ngaba wakha weva igama elithi 'Ukutya kwaseMedithera' ngaphambili? Mhlawumbi kugqirha, okanye kwinkqubo yeTV. Kukutya okulula kakhulu, okumnandi okuthandwa kakhulu kwihlabathi liphela, okunempilo, okulungele intliziyo, kunye nendlela yokuphila ubomi obude. Ngoko ke, masithethe ngako konke ngokweenkcukacha namhlanje.
Yintoni iMeditera Diet?
Ngamafutshane, oku akukokutya okungqongqo okanye isicwangciso sokutya esingqongqo. Yindlela yokuphila elandelwa ngabantu abakumazwe ajikeleze uLwandle lweMeditera, ingakumbi eGrisi nakumazantsi e-Itali. Akukokutya nje kuphela, kodwa kukwakukwenza umthambo wemihla ngemihla kunye nokonwabela ukutya nabanye.
Eyona nto ibalulekileyo ngale ndlela yokutya kukuba ibeka phambili ukutya okusekwe kwizityalo . Oko kuthetha ukuba:
- Yitya imifuno neziqhamo ezintsha ezininzi.
- Yitya iinkozo ezipheleleyo kunye neembotyi (iimbotyi, iilentili).
- Iioyile ezikhuthaza impilo, ingakumbi ioyile yomnquma, zisetyenziswa kakhulu.
- Yitya ukutya kobisi (itshizi, iyogathi) nezinto ezifana nenkukhu nentlanzi ngokulinganisela.
- Nciphisa ukutya inyama ebomvu kunye needizethi ezineswekile.
Khawuthelekelele, oku kufana nesidlo sasekhaya sendabuko. Kufana nokutya irayisi nemifuno embalwa, isitya esisecaleni se-dal, i-coconut sambol, kunye neqhekeza lentlanzi. Kwenzeka into efanayo apha, kodwa izithako ezisetyenzisiweyo kunye neendlela zokupheka zahlukile kancinci.
Olu hlobo lokutya luluncedo njani emizimbeni yethu?
Akuyonto ingenamsebenzi ukuba olu hlobo lokutya lufumane udumo olukhulu kwihlabathi liphela. Izifundo ezininzi zesayensi zibonakalise iingenelo zalo kwimpilo . Kukho izizathu ezininzi eziphambili zokuba luluncedo emizimbeni yethu.
Iingenelo eziphambili zayo zezi:
- Inciphisa umngcipheko wezifo ezifana nesifo sentliziyo kunye nesifo sohlangothi.
- Inceda ukugcina ubunzima bomzimba busempilweni.
- Inceda ekulawuleni amanqanaba eswekile egazini, uxinzelelo lwegazi, kunye namanqanaba e-cholesterol.
- Inciphisa umngcipheko wesifo seswekile kunye nesifo se-metabolic syndrome.
- Iphucula impilo yenkqubo yokugaya ukutya (i-gut microbiome).
- Inganciphisa umngcipheko weentlobo ezithile zomhlaza.
- Inceda ukugcina ukusebenza kakuhle kwengqondo njengoko ukhula.
- Ikunceda uphile ixesha elide kwaye usempilweni.
Isizathu sezi nzuzo kukuba olu hlobo lokutya luthatha indawo yamafutha agcweleyo angenampilo kunye namafutha e-trans ngamafutha angenawo anempilo afana ne-omega-3. Lukwanciphisa ityuwa kunye neswekile ecociweyo kwaye lubeka phambili ukutya okutyebileyo kwi-fiber, ii-antioxidants, kunye nezondlo ezibalulekileyo.
Kulungile, ndingayiqala njani le nto?
Ukuqalisa akunzima njengoko ucinga. Akunyanzelekanga ukuba utshintshe yonke into ngaxeshanye. Ungaqhelana nayo kancinci kancinci ngokwenza utshintsho oluncinci. Nazi ezinye iindlela ezilula onokuzama ngazo:
- Tshintshela kwi-olive oil: Qala ukusebenzisa i-olive oil endaweni yebhotolo, imajarini, okanye ezinye ii-oyile ekuphekeni kwakho nakwiisaladi.
- Tshintsha ukutya kwakho okulula: Endaweni yezinto ezifana neebhisikithi kunye neekeyiki, zama ukutya amandongomane, iiolive, okanye iqhekeza lesiqhamo.
- Khetha iinkozo ezipheleleyo: Khetha isonka esipheleleyo endaweni yesonka esimhlophe. Endaweni yerayisi emhlophe, yongeza irayisi emdaka etyebileyo kwi-bran, irhasi, kunye neetshizi ekutyeni kwakho.
- Yitya imifuno kunye neesaladi ezingaphezulu: Yongeza enye imifuno okanye isaladi kwisidlo sakho esiphambili.
- Iimbotyi endaweni yenyama: Yeka ukutya inyama iintsuku ezimbini okanye ezintathu ngeveki uze utye into efana neelentile, iitshizi, okanye iimbotyi eziluhlaza endaweni yoko.
- Ziphephe iziselo ezineswekile: Ziqhelise ukusela amanzi acocekileyo endaweni yeziselo ezimnandi kunye neekordial.
- Iziqhamo zedizethi: Yitya iziqhamo ezisandula ukwenziwa endaweni yeedizethi ezineswekile.
Okubaluleke kakhulu: Ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo, kubalulekile ukuthetha nogqirha wakho wosapho okanye ugqirha ukuze akunike ingcebiso, ingakumbi ukuba unesifo seswekile, uxinzelelo lwegazi oluphezulu, isifo sezintso, okanye nayiphi na enye imeko yezempilo.
Ukutya okulungileyo nokutya okufuneka kulinganiselwe
Ukuze kube lula kuwe, makhe sijonge ukutya okuphambili okukulolu hlobo lokudla kunye nezinto ekufuneka zithintelwe kwitafile efana nale.
| Izinto onokuzitya ngakumbi | Izinto ekufuneka uzithintele okanye uziphephe |
|---|---|
| Imifuno: Naluphi na uhlobo lwemifuno, njengeetumato, iikomkomere, iibhithi, ikhaphetshu, ispinatshi, ibroccoli, kunye nethanga. | Inyama ebomvu: inyama yenkomo, inyama yehagu, inyama yebhokhwe, njl. |
| Isiqhamo: Naluphi na uhlobo lwesiqhamo, esifana nama-apile, iiorenji, ii-avokhado, iidiliya, ivatala, amakhiwane, njl. | Ukutya okucutshungulweyo: iisoseji, iibhola zenyama, ukutya okupakishwe kwiipakethe. |
| Iinkozo ezipheleleyo: irayisi ebomvu enebran, irhasi, ioats, isonka sengqolowa esipheleleyo kunye nepasta. | Ukutya okuneswekile eninzi: Iziselo ezineswekile, iikeyiki, iibhisikithi, i-ayisikhrim, iyogathi eneswekile. |
| Iimbotyi: iilentili, iitshizi, iimbotyi eziluhlaza, iimbotyi zezintso. | Iinkozo ezicociweyo: Isonka esimhlophe, irayisi emhlophe, kunye nokutya okwenziwe ngomgubo wesonka. |
| Amantongomane kunye nembewu: iialmond, iicashews, iiwalnuts, imbewu yeflakisi. | Iioyile ezingasempilweni: ibhotolo, imajarini, ioyile yesundu. |
| Iintlanzi kunye neentlanzi zaselwandle: isalmon, i-tuna, i-mackerel, i-herring, i-shrimp. | |
| Inkukhu namaqanda: Ngokwesiqhelo. |
Ziziphi iingenelo kunye neengxaki zale ndlela yokutya?
Njengayo nayiphi na into, olu hlobo lokutya lunokuba neengenelo zalo kunye nemingeni emincinci.
Iingcali
- Ukuguquguquka: Olu ayilokutya okungqongqo. Unenkululeko yokukhetha ukutya okunempilo okuthandayo. Kwanabo batya imifuno kunye nabantu abangatyi imifuno banokukuguqula oku.
- Iingenelo zempilo eziqinisekisiweyo: Kukho ubungqina obuqinileyo bokuba iluncedo kwizinto ezininzi, ezinje ngempilo yentliziyo, ukulawula isifo seswekile, kunye nokuphila ixesha elide.
- Ubumnandi: Le asiyondlela yokutya ukutya okuphekiweyo okungemnandi. Ukutya kumnandi kakhulu ngenxa yeoyile yomnquma, iziqholo kunye nezithako ezintsha.
Imingeni emincinci ekufuneka ijongane nayo (Iingxaki)
- Ukuya evenkileni rhoqo: Kusenokufuneka uye evenkileni amaxesha amaninzi ngeveki kuba udla ngokuthenga imifuno neziqhamo ezintsha.
- Ixabiso: Izinto ezifana nokutya okutsha, ioyile yomnquma, kunye namandongomane ngamanye amaxesha zinokuba zibiza kakhulu kunokutya okuqhelekileyo.
- Ukunqongophala kwe-iron: Ekubeni ukutya inyama ebomvu kunciphisa ukutya i-iron, kubalulekile ukuba uqaphele ubungakanani be-iron efunyanwa ngumzimba wakho. Esinye isisombululo soku kukongeza ukutya kwezityalo okune-iron eninzi njengespinatshi, iilentils, kunye neetshickles.
- I-Calcium: Ukuba utya iimveliso zobisi ezimbalwa, kufuneka ucinge nangeemfuno zakho ze-calcium. Ungongeza izinto ezifana nemifuno eluhlaza kunye nee-almond ekutyeni kwakho.
Ezi azizongxaki zinkulu. Ngokucwangcisa kakuhle, le mingeni kulula kakhulu ukuyisombulula.
Umyalezo Wokuya Ekhaya
- Ukutya kwaseMeditera akusiyo 'indlela yokutya' enemithetho engqongqo, yindlela yokuphila enempilo neyonwabileyo.
- Yenza ukutya okusekwe kwizityalo, oko kukuthi imifuno emitsha, iziqhamo, iinkozo ezipheleleyo, kunye neembotyi, zibe yeyona nto iphambili ekutyeni kwakho.
- Khetha ioyile yomnquma esempilweni njengeoyile yakho ephambili.
- Musa ukutya ukutya okucutshungulweyo, ukutya okuneswekile, kunye neeoyile ezingondlekanga kangangoko.
- Kubalulekile ukuthetha nogqirha wakho ukuze akunike iingcebiso ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo, ingakumbi ukuba unezinye iingxaki zempilo.
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