Ukuba ucinga ngokuqala isicwangciso esitsha sokutya, mhlawumbi sele ukhe weva ngegama elithi 'Whole30'. Ngokwenene ngumceli mngeni weentsuku ezingama-30. Ubandakanya ukuphelisa konke ukutya okungenampilo kangangenyanga. Sisicwangciso esingqongqo, esinemithetho. Kodwa injongo ephambili kukwenza uqaphele ngakumbi into oyityayo. Nangona kunjalo, licebo elihle
ukuthetha nogqirha wakho ngaphambi kokuba uqale into efana nale kwaye ubuze ukuba ikhuselekile na kuwe.
Isebenza njani i-Whole30 Diet?
Ukuba uqala ukutya kwe-Whole30, kukho uthotho lwemithetho kunye neengcebiso ekufuneka uzilandele. Injongo ephambili yoku kukuyeka ukutya ukutya okunokubangela i-allergies okanye ukudumba emzimbeni wakho. Endaweni yokubala iikhalori ezifana nezinye iindlela zokutya, le igxile ekutyeni
okupheleleyo , oko kukuthi, ukutya kwendalo ngaphandle kwezongezo ezenziweyo. Xa uqala olu hlobo lokutya, kuya kufuneka uyeke ukutya okuninzi. Oku kuthetha ukuba kuya kufuneka uyeke ezinye zokutya ozithandayo. Iingcebiso eziphambili kolu hlobo lokutya kukuyeka ngokupheleleyo
ukutya iinkozo, ubisi kunye neemveliso zobisi, iswekile, uninzi lweembotyi, kunye notywala .
Emva kweentsuku ezingama-30 ngaphandle kwezi zinto zokutya, ungaziphinda uzisebenzise kancinci kancinci. Injongo yale ndlela kukunika umzimba wakho 'uhlaziyo', oko kuthetha ukuqala ngokutsha. Emva koko unokubona kanye ukuba zeziphi iimpawu okanye iimpendulo ezifunyanwa ngumzimba wakho xa usitya ukutya okuthile.
Olu hlobo lokutya lunokuba lufanelekile kuwe, ingakumbi ukuba uneengxaki zempilo yamathumbu okanye izinto ezifana nokuqhinwa. Lukwancede abanye abantu ukuba banciphise umzimba. I-Whole30 inokuba sisiqalo esihle sokwenza umzimba wakho ube sempilweni. Kuba ukugxila kwayo kwiziqhamo nemifuno kuye kwanxulunyaniswa nomngcipheko oncitshisiweyo wokutyeba kakhulu nesifo sentliziyo.
Zeziphi izinto ezilungileyo nezingalunganga onokuzitya?
Ekubeni i-Whole30 iyindlela yokutya ethintelayo, kufuneka wazi ukuba yintoni omele uyitye, kunye nento omele uyiphephe. Makhe sijonge ukuba zeziphi ezo zinto.
| ✅ Izinto ezifanelekileyo zokutyiwa | ❌ Izinto ekufuneka uziphephe ukuzitya |
|---|
| Inyama | Ubisi kunye neemveliso zobisi (Ubisi) |
| Ukutya kwaselwandle | Iinkozo - izinto ezifana nesonka, irayisi, iinoodles |
| Amaqanda | Ukutya okungenamsoco |
| Imifuno | Iziselo ezineswekile ecociweyo (iiSoda, njl.njl.) |
| Iziqhamo | Zonke ukutya ezineswekile eyongeziweyo ngokwenziwa |
| Ijusi zeziqhamo - Akukho shukela ongezelelweyo | Iimpahla ezibhakiweyo kunye needizethi |
| Amandongomane athile - iimbotyi, ii-peas ze-sugar snap | Utywala |
Xa usitya kwezi ntsuku zingama-30, kufuneka uqaphele nokuba ukutya kwakho kuvela phi. Ukutya okucetyiswayo kucebisa ukuba utye ukutya
okungokwemvelo nokukhululekileyo nanini na xa kunokwenzeka. Kwakhona, kufuneka uphephe ukutya okusemathinini okanye okukhenkcezisiweyo. Kufuneka uqwalasele kakhulu izithako ezikukutya okutyayo. Ngenxa yoko, akukhuthazwa ukuthenga ukutya okwenziwe kwangaphambili evenkileni, kuba kudla ngokuba nezithako ezicutshungulwayo.
Ngaba kunzima ukuqhubeka nolu hlobo lokutya?
Ekubeni i-Whole30 ingumceli mngeni wokutya kunokuba ibe lutshintsho oluhlala ixesha elide, ngokuqinisekileyo kuya kubakho iingxaki endleleni. Imithetho ingqongqo kakhulu. Khawuthelekelele ukuba "uyakhohlisa" nokuba lusuku olunye ngexesha lomceli mngeni, oko kuthetha ukuba waphula imithetho kwaye utye into ongavumelekanga ukuyitya, baza kukuxelela ukuba uqale ngokutsha ukusuka kusuku lokuqala. Injongo kukutshintsha imikhwa yakho yokutya kunye neminqweno yakho yokutya okuthile. Kodwa akulula ukukwenza okokuqala. Kodwa akufanele uzibethe kuba imithetho ingqongqo.
Musa ukujonga oku njengomngeni wexesha elinye, kodwa njengotshintsho kwindlela yokuphila. Emva koko, nokuba unqwenela ukutya into engavumelekanga, awuyi kuziva ungonwabanga.
Ukuba unale ndlela yokucinga, ungazithintela ekutyeni ukutya okuthandayo okungeyonxalenye yokutya emva kokuba iintsuku ezingama-30 ziphelile. Ukunciphisa nokubuyisela ukutya ngale ndlela kuneengenelo emzimbeni wakho. Kodwa ungacingi ukuba ukutya bekungaphumeleli kuba nje ungakwazanga ukugqiba iintsuku ezingama-30.
Ngubani ongafanele atye oku kutya?
Xa ususa ngokupheleleyo ukutya okuthile ekutyeni kwakho,
usenokuphoswa zizondlo ezibalulekileyo. Ngoko ke ukutya kwe-Whole30 akulunganga kuye wonke umntu. Ngaphambi kokuba uqale, buza
ugqirha wakho ukuba kulungile na kuwe. Kufuneka ukuphephe ngakumbi oku kutya ukuba:
- Abantu Abaneengxaki Zokutya: Olu hlobo lokutya lubandakanya ulawulo oluninzi, nto leyo esenokungabi luncedo kwimpilo yakho yengqondo okanye yomzimba.
- Imifuno okanye iVegan: Olu hlobo lokutya kunzima kubantu abatya imifuno ukululandela kuba luxhomekeke kakhulu kwinyama. Kwakhona, ekubeni iinkozo kunye namandongomane zingasuswa, kunokuba nzima ukufumana izondlo ozidingayo, ezifana necalcium kunye nevithamin D.
- Abantu abanesifo seswekile okanye i-irritable bowel syndrome (IBS) : Ukutya kwe-Whole30 kunokubangela ukuba amazinga eswekile egazini lakho atshintshe ngequbuliso. Kunokubangela nokudumba kwamathumbu. Ke ngoko, ukuba unezifo ezifana nesifo seswekile okanye i-IBS, kulungile ukuyiphepha le ndlela yokutya.
Oku kwahluke njani kwiPaleo Diet?
I-Paleo Diet ikwagxila ekususeni ukutya okucutshungulweyo, iinkozo, kunye namandongomane. Enyanisweni, ukutya kwe-Whole30 kwenzelwe ukukunceda uqhele ukutya kwe-Paleo. Oko kukuthi, abalindeli ukuba uqale ukutya konke ukutya okucutshungulweyo okanye iinkozo obuzitya emva kweentsuku ezingama-30. Endaweni yoko, bakukhuthaza ukuba unciphise ukutya oko. Umahluko ophambili phakathi kwezi ndlela zimbini zokutya kukuba ukutya kwe-Whole30 kukulindele ukuba uve indlela oziva ngayo xa usitya ukutya obuzitya kwakhona emva kweentsuku ezingama-30. Ukuba uziva ungakhululekanga okanye unengxaki yokutya oko kutya, ungagqiba ekubeni uqhubeke nokuyeka ukutya oko. Oku kunokukunceda uqhele ukutya okufana nokutya kwe-Paleo.
Umyalezo Wokuya Ekhaya
- I-Whole30 'yinkqubo yokuphelisa ukutya' yeentsuku ezingama-30. Yinkqubo yexesha elifutshane apho ususa ukutya okuthile, kungekhona ukutya okuhlala ubomi bonke.
- Eyona njongo iphambili apha kukukunceda ubone ukuba zeziphi ukutya eziyingozi emzimbeni wakho, kunokuba kukuncede unciphise umzimba.
- Olu lutya olunemiqathango emininzi kakhulu olunemithetho engqongqo.
- Eyona nto ibalulekileyo: Ngaphambi kokuba uqalise naluphi na uhlobo lotya olufana nolu, qiniseka ukuba uthetha nogqirha wakho kwaye ufumane ingcebiso.
- Oku akufanelekanga kubo bonke abantu, ingakumbi abo baneengxaki zokutya, isifo seswekile, i-IBS, kunye nabantu abatya imifuno kuphela.
Isicwangciso sokutya esipheleleyo, ukutya okunempilo, ukwehlisa ubunzima, isondlo, uvakalelo lokutya, ukutya okunempilo, ukwehlisa ubunzima, isondlo, ukutya, isicwangciso sokutya
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