Xa sicinga ngepakethi yeebhisikithi esizithenga evenkileni, isoseji, isonka, ijari yejam... xa sicinga ngezinto ezinje, zonke ezi zinto ziwela kudidi 'lokutya okucutshungulweyo'. Uninzi lwexesha, sonke sicinga ukuba oku kutya 'okucutshungulweyo' akulunganga emzimbeni kwaye kubangele izifo. Kodwa uyazi, elo bali aliyonyani ngokupheleleyo. Ezinye ukutya okucutshungulweyo zinokuba luncedo kwimpilo yethu. Ke namhlanje, masithethe ngalo mba wokutya okucutshungulweyo ngendlela elula nethe ngqo.
Okokuqala, masibone, zeziphi ezi zinto zokutya ezilungisiweyo?
Ngamafutshane, ukuba ukutya okwendalo kutshintshiwe ngandlela thile kwimeko yako yendalo, kukutya okucutshungulwayo. Olu tshintsho lunokuba luncinci kakhulu. Cinga ngokuhlamba imifuno, ukuyisika, ukuyifudumeza, ukuyibeka ebhotileni, ukuyipheka, ukuyiqandisa, ukuyomisa, ukuyicola, ukuyixuba nezinye izinto, okanye ukuyipakisha... zonke ezi ziindlela zokucubungula.
Kwakhona, ukongeza izithinteli, izondlo, iincasa, ityuwa, iswekile, okanye iioyile ekutyeni nako kuphantsi kwale nkqubo.
Zenziwa njani ezi zinto zokutya zilungisiweyo?
Kukho inkqubo esetyenziselwa ukwahlulahlula ukutya kwihlabathi liphela. Siyibiza ngokuba yi-NOVA classification. Yahlulahlula ukutya kwiindidi ezine eziphambili. Makhe sijonge ukuba zeziphi. Ukuqonda oku kuya kukunceda wenze izigqibo ezingcono xa uthenga.
| Iqela lokutya (iQela le-NOVA) | Inkcazo kunye nemizekelo |
|---|---|
| Udidi 1: Ukutya okungalungiswanga okanye okungalungiswanga kakhulu | Ezi zizinto zokutya ezikufutshane nemeko yazo yendalo. Kuye kwenziwa utshintsho oluncinci kuphela. Umzekelo, imifuno eqoshiweyo, amandongomane aqhotsiweyo, iziqhamo ezintsha, i-halwa eyomisiweyo, njl. Ixabiso lesondlo lazo alichaphazelekanga kakhulu. |
| Udidi 2: Izithako zokupheka ezicutshungulweyo | Nangona ezi zenziwe ngezithako zendalo, ziye zalungiswa. Ezi asizozinto ozitya zodwa, kodwa zizinto ozisebenzisayo ekuphekeni. Imizekelo: ioyile yekhokhonathi, ibhotolo, iswekile, ityuwa. |
| Udidi 3: Ukutya okucutshungulweyo | Ezi zenziwa ngokongeza ukutya kweQela loku-1 kunye nezithako zeQela lesi-2 (ityuwa, iswekile, ioyile). Oku kutya kudla ngokuba nezithako ezimbini okanye ezintathu. Imizekelo: intlanzi ekhenkcezisiweyo, iziqhamo ezikwisiraphu, isonka esitsha, itshizi. |
| Udidi 4: Iimveliso zokutya neziselo ezicutshungulwe kakhulu | Olu lolona didi ekufuneka silunike ingqalelo kakhulu. Ezi ziimveliso ezenziwe kwiifektri emva kweenkqubo ezininzi ezintsonkothileyo. Aziqulathi kuphela iswekile, ioyile, netyuwa, kodwa ziqulathe nezinto ezahlulwe ekutyeni, umzekelo , (casein), (lactose), (gluten), (whey), iioyile ezifakwe ihydrogenated, iprotein isolate, (maltodextrin), iswekile eguqulweyo, kunye ne-high-fructose corn syrup . Zikwaqulathe iincasa ezininzi zokwenziwa, imibala, kunye nezithinteli. Imizekelo: iziselo ezineswekile, iibhisikithi ezipakishiweyo, izidlo ezikhawulezayo ezifana neetships, iisoseji, iibhola zenyama, kunye neenoodles ezikhawulezayo. |
Oku kutya kuyichaphazela njani impilo yethu?
Njengoko besitshilo ngaphambili, ezinye zokutya kwiindidi ezintathu zokuqala zinokuba yinxalenye yokutya okunempilo. Nangona kunjalo, ukutya okucutshungulwe kakhulu kudidi lwesine kunokubangela iingozi ezinkulu empilweni .
Eyona nto ibalulekileyo kukuba ngenxa yokuba oku kutya kucutshungulwe kakhulu kumnandi kwaye kulula ukukufumana, singazi siba ngamakhoboka ako size sitye kakhulu.
Ityuwa egqithisileyo, iswekile, kunye neoyile
Oku kutya kucutshungulwe kakhulu kugcwele ityuwa, iswekile, kunye neoyile ukuphucula incasa, ukuthandeka, kunye nexesha lokuphelelwa kwazo. Ngenxa yoko, ngokungazi sigqibela ngokutya ezi zondlo zininzi kunezo sizidingayo. Oku kunegalelo kwiimeko ezifana noxinzelelo lwegazi oluphezulu, isifo seswekile, kunye nesifo sentliziyo .
Umxholo weekhalori uphezulu kakhulu.
Ngenxa yezithako ezikwezi zinto zokutya, inani lazo leekhalori nalo liphezulu kakhulu. Cinga nje, ikhukhi encinci inokuba neekhalori ezingama-50. Loo myinge ufana nekomityi yeembotyi. Ngoko ke xa sigcwalisa izisu zethu ngezi zinto zokutya, inani leekhalori ezongezwa emizimbeni yethu liphezulu kakhulu. Esi sisizathu esikhulu sokutyeba .
Ngaba kukho umngcipheko wokuba nomhlaza?
Olunye uphando lufumanise ukuba xa umntu esitya ukutya okucutshungulwe kakhulu, kokukhona umngcipheko wakhe wokuba nomhlaza uphezulu.Iingcali zikholelwa ukuba oku kusenokuba kungenxa yeekhemikhali zokwenziwa kunye nezongezo ezongeziweyo koku kutya.
Ukungabikho kwesondlo emzimbeni
Xa ukutya kucutshungulwa ngokugqithisileyo, kulahlekelwa zizondlo zendalo, iivithamini, kunye nefayibha. Abanye abavelisi bongeza iivithamini kunye neeminerali zokwenziwa, kodwa abafumani ixabiso elipheleleyo lesondlo lokutya kwendalo.
Ingxaki ebangelwa kukugaya ukutya ngokukhawuleza
Ukutya okucutshungulweyo kulula kakhulu emizimbeni yethu ukukugaya kunokutya kwendalo. Oku kuthetha ukuba imizimba yethu itshisa iikhalori ezimbalwa ukuze ikugaye. Ngokutsho kweengcali, kuthatha malunga nesiqingatha seekhalori ukuze ikugaye ukutya okucutshungulweyo njengoko kuthatha isiqingatha seekhalori ukuze ikugaye ukutya okupheleleyo. Ngoko ke, xa utya iikhalori ezininzi kwaye utshisa iikhalori ezimbalwa ukuze ikugaye, kuba nzima kakhulu ukulawula ubunzima bakho.
Ngoko ke, singenza njani ukhetho olusempilweni?
Kunzima ukukuphepha ngokupheleleyo ukutya okucutshungulwayo ngaxeshanye, kodwa ukukhetha ukutya okusondelelene kakhulu nemeko yako yendalo yeyona ndlela ilungileyo yokuphila ubomi obusempilweni.
Kukwakho nokutya okunempilo okucutshungulweyo.
Nantsi eminye imizekelo:
- Isonka esipheleleyo sengqolowa
- Imifuno esikiweyo kwangaphambili
- Ubisi olunamafutha aphantsi
- Iziselo zobisi okanye iziqhamo ezintsha ezinevithamini D kunye necalcium eyongeziweyo
- Iziqhamo ezifakwe ekheniweyo emanzini okanye kwijusi yeziqhamo yendalo
- Iinkozo zesidlo sakusasa ezinefayibha eyongeziweyo
Iingcebiso ezimbalwa zokukhetha ukutya okulungileyo rhoqo
- Funda ilebheli: Ukuba ukutya kunoluhlu olude lwezithako kunye namagama amaninzi angaqhelekanga ongenakukwazi ukuwafunda, mhlawumbi kukutya okucutshungulwe kakhulu. Okukhona izithako zimbalwa, kokukhona kungcono.
- Khetha izinto ezintsha: Thenga ezinye kwiindawo zemifuno, iziqhamo, kunye nenyama ezisandula ukukhiwa kwivenkile enkulu. Ziphephe izinto ezipakishweyo nezifakwe kwiibhokisi kangangoko unako.
- Ziphephe iinyama ezicutshungulweyo: Endaweni yeenyama ezicutshungulweyo kakhulu ezifana neesoseji, ibhekoni, iham, kunye neenyama zenyama, khetha inkukhu okanye intlanzi entsha.
- Pheka ekhaya: Xa utyela ngaphandle, kunzima ukwazi ukuba yintoni ekutyeni kwakho. Ukuba upheka ekhaya, unolawulo olupheleleyo lwezithako.
Umyalezo Wokuya Ekhaya
- Ukutya okucutshungulweyo kukutya okutshintshiweyo ngandlela thile kwimeko yako yendalo.
- Akuzona zonke iintlobo zokutya ezisetyenzisiweyo ezingalunganga. Kukwakho nezinye ezisempilweni, njengentlanzi esemathinini kunye nesonka sengqolowa epheleleyo.
- Lumka ngakumbi ngokutya okucutshungulwe kakhulu. Imizekelo ibandakanya iziselo ezineswekile, izidlo ezipakishiweyo, kunye neesoseji.
- Ezi ziqulathe amanqanaba aphezulu eswekile, ityuwa, iioyile ezingasempilweni, kunye neekhalori, kwaye azinazo izondlo zininzi.
- Ngokufunda iilebheli xa uthenga ukutya, upheka ekhaya, kwaye ubeke phambili ukutya kwendalo, wena nosapho lwakho ninokuphila ubomi obusempilweni.
- Ukuba unenkxalabo malunga nokutya okanye impilo yakho, kubaluleke kakhulu ukuthetha nogqirha wakho kwaye ufumane ingcebiso.
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