Ukubaleka emva kokutya okuthandwayo? Ukuba ufuna ngokwenene ukunciphisa umzimba, nantsi imfihlo! (Ukulawula Ubunzima)

Mhlawumbi sele uzame zonke iindlela zokutya ezithandwayo ozibona kwi-intanethi, akunjalo? Uqala ukucinga, "Owu, kulula oku," xa uzibona kwimidiya yoluntu, kodwa emva kweentsuku ezimbalwa, uyadinwa kukutya oko. Usenokunciphisa ubunzima kancinci, kodwa xa ubuyela kwimikhwa yakho yokutya yakudala, uphinda ufumane ubunzima obulahlekileyo. Oku kuyacaphukisa kakhulu, akunjalo? Ngoko ke namhlanje, masithethe ngendlela yokunciphisa ubunzima ngokwenene, ngokwenene, nangokusempilweni ngaphandle kokuzilandela ezi ndlela zokutya zikhawulezayo.

Kutheni le nto ezi 'Fad Diets' zingasebenzi ekuhambeni kwexesha?

Ngamafutshane, uninzi lwezi ndlela zokutya ezikhawulezayo zinyanzela ukuba utye uhlobo olufanayo lokutya okanye uzisuse ngokupheleleyo izondlo ezibalulekileyo. Yiyo loo nto kunzima kakhulu ukuzigcina ixesha elide. Ukunciphisa umzimba akubhekiselele ekutyeni okwethutyana. Kukukwenza kube yinxalenye yendlela yakho yokuphila. Indlela yokuphila edibanisa ukutya okuthandayo, umthambo, kunye nemikhwa emihle yeyona ndlela isebenzayo yokunciphisa umzimba.

Cinga ngako, imoto idinga isixa esifanelekileyo sepetroli ukuze isebenze ngokufanelekileyo, akunjalo? Imizimba yethu iyafana. Ukuze umzimba ukhule ngokufanelekileyo kwaye uhlale usempilweni, udinga ulungelelwaniso lwezondlo eziphambili: Iiproteni, iiCarbohydrate , kunye namafutha . Ukuba ngequbuliso uyeka ukutya nayiphi na kwezi, usenokuba sengozini yokugula. Nangona kusenokungabonakali ngathi yingxaki enkulu okwethutyana, ukuba uyaziphepha ezi zondlo ixesha elide, unokuba neengxaki ezahlukeneyo zempilo.

Masilawule ubungakanani besabelo!

Ngaba uqaphele ukuba ukutya esikutyayo kuye kwanda kakhulu kule minyaka idlulileyo? Kukho umahluko omkhulu phakathi kobungakanani bepakethi yerayisi esasiyithenga evenkileni kunye nobungakanani esinabo namhlanje. Njengoko ukutya kusanda, ngokungazi sitya iikhalori ezingaphezulu kunezo zifunwa yimizimba yethu.

Ngoko ke, yintoni ubungakanani benxalenye esempilweni? Nantsi indlela elula yokuyilinganisa.

Amaqhinga amancinci okunciphisa ukutya

Nazi ezinye iindlela ezilula zokukunceda:

• Xa nisitya kunye ekhaya, sebenzisani iipleyiti ezincinci, ezifana neepleyiti zesaladi, endaweni yeepleyiti ezinkulu.
• Xa nisitya ngaphandle, yabelanani ngesidlo nomhlobo. Okanye nitye isiqingatha sesidlo nize nesinye ekhaya.
• Ukuba utya kwindawo yokutyela yokutya okukhawulezayo, ungaze u-ode ezinkulu. Ukuba kunokwenzeka, cela isidlo sabantwana .
• Sela iglasi yamanzi ngaphambi kokuba utye. Iya kukwenza uzive uhluthi ngokukhawuleza.

Landela la manyathelo alula ukuze unciphise umzimba.

Kulungile, makhe sibone ukuba zeziphi ezinye iindlela ezilula, kodwa ezisebenzayo kakhulu onokongeza kuzo kwindlela yakho yokuphila.

• Yitya iintlobo ngeentlobo zokutya: Faka iiproteni ezingenamafutha aneleyo njengenyama nentlanzi, iicarbohydrate ezintsonkothileyo ezifana neenkozo ezipheleleyo , iziqhamo, nemifuno, kunye namafutha "alungileyo" afana ne-Omega-3s afumaneka kwiintlanzi, ii-avokhado, amantongomane, kunye neoyile yomnquma ekutyeni kwakho.

• Yithi hayi kumafutha "amabi": Nciphisa amafutha agcweleyo avela kwimveliso yezilwanyana kunye namafutha e-trans afumaneka ekutyeni okuqhotsiweyo, kwizidlo ezikhawulezayo, nasekutyeni okukhawulezayo kangangoko kunokwenzeka.

• Yitya iziqhamo nemifuno emininzi:Ubungakanani bokutya omele ukutye buyahluka ngokuxhomekeke kwiminyaka yakho, isini, kunye nenqanaba lomsebenzi. Ngokomyinge, licebo elihle ukuba umntu omdala atye ubuncinane iikomityi ezi-2-3 zemifuno kunye ne-1.5-2 yeenxalenye zeziqhamo ngosuku.

• Zilolonge ubuncinane imizuzu eli-150 ngeveki: Akunyanzelekanga ukuba ukwenze oku ngaxeshanye. Ungayiqhekeza ibe ziinxalenye ezincinci, njengokuhamba ngokukhawuleza imizuzu eli-10 kathathu ngemini.

• Coca ikhitshi lakho!: Ewe, oku kubaluleke kakhulu. Susa ukutya okuneekhalori eziphezulu, okunamafutha aphezulu, okuneswekile ephezulu ekhitshini lakho okukuhendayo ukuba utye. Lahla izinto ezifana neebhisikithi, iitships, iicrackers, i-ayisikhrim, kunye netshokholethi, endaweni yoko uzalise ifriji yakho ngeeproteni ezingenamafutha, iziqhamo, imifuno, iinkozo ezipheleleyo, iimbotyi, amandongomane, kunye neemveliso zobisi ezinamafutha aphantsi .

• Yitya ukutya okuncinci rhoqo: Endaweni yokutya okuthathu okuphambili ngemini, zama ukutya ukutya okuncinci izihlandlo ezi-5-6 . Yitya into encinci rhoqo emva kweeyure ezi-3-4. Iqhekeza letshizi enamafutha aphantsi, iyogathi, okanye iitshizi zizinto ezilungileyo zokutya okulula.

• Yitya ukutya okuzalisa umzimba: Endaweni yokuzalisa isitya sakho ngerayisi, gcwalisa isitya sakho ngemifuno enekhalori eziphantsi njengelettuce, ispinatshi, ibroccoli, kunye nekhaphetshu. Ukuba usalambile ngexesha lokutya, yitya imifuno endaweni yokwabelana ngerayisi engakumbi.

• Ziphephe "iikhalori ezingenanto": Ziyeke iziselo ezineswekile kunye neziselo zeziqhamo. Nciphisa ukutya okuneeswekile ezicociweyo, ezifana neelekese, iibhisikithi, kunye neekeyiki.

Musa ukoyika ukufumana uncedo!

Ukuba uvakalelwa kukuba olu hambo lunzima kakhulu ukuba ungaluhamba wedwa, ungoyiki ukucela uncedo.

Buza ugqirha wakho ukuba "bubungakanani ubunzima bakho obufanelekileyo" ngokweminyaka yakho nobude bakho, kunye nokuba zingaphi iikhalori omele uzitye ngosuku ukuze ufikelele kwaye ugcine loo bunzima. Kwakhona, cela uncedo kumhlobo, ilungu losapho, okanye umntu osebenza naye. Ukufikelela usukelo olufana nolu kulula kunokuba ucinga xa unomntu okuxhasayo .