Ngesikhathi ufuna indlela yokwehlisa isisindo, kumelwe ukuthi othile ukutshelile ukuthi 'udle amaprotheni amaningi nokudla okunesitashi okuncane njengelayisi', akunjalo? Namuhla sizokhuluma ngalokhu kudla okudumile kakhulu. Kuyini ngempela, ingabe kuhle emzimbeni, futhi kufanelekela bani, ake sixoxe ngakho konke lokhu ngokucacile.
Know the amount of water needed per day based on weight, activity and climate
Kuyini lokhu kudla okunamaphrotheni amaningi nama-carbohydrate aphansi?
Kalula nje, lokhu kuhilela ukwengeza ukudla okucebile ngamaprotheni amaningi (njengenhlanzi, inyama, namaqanda ) ekudleni kwethu kwansuku zonke, kuyilapho kunciphisa ukudla okunama-carbohydrate amaningi, njengelayisi, isinkwa, okusanhlamvu , namazambane.
Abantu abaningi baphendukela kulolu hlobo lokudla ukuze banciphise isisindo. Kodwa-ke, abanye balandela le ndlela ukulawula amazinga kashukela egazini kanye nezimo ezifana nesifo sikashukela kanye ne-prediabetes.
Le ndlela yaqala ukuthandwa emhlabeni wonke cishe ngawo-1970, ikakhulukazi nge-(Atkins Diet ). Kwabe sekufika izindlela ezahlukene ezifana ne-(Paleo Diet), (South Beach Diet) kanye ne-( Keto Diet ) eyaziwa kakhulu. Kuzo zonke lezi zinto, ngokuvamile kuthiwa phakathi kuka-30% no-50% wamakhalori aphelele adliwayo ngosuku kufanele atholakale kumaprotheni.
Kodwa khumbula, ngaphambi kokuqala noma yikuphi ukudla, ikakhulukazi uma unezinye izimo zezokwelapha, kubaluleke kakhulu ukukhuluma nodokotela wakho futhi ucele iseluleko.
Lo mkhuba wokudla usebenza kanjani emzimbeni?
Umthombo oyinhloko wamandla emizimbeni yethu ama-carbohydrate, okuyisitashi. Uma sinciphisa izinto ezifana nelayisi nesinkwa, imizimba yethu ayinawo ama-carbohydrate anele ukunikeza amandla.
Kwenzekani-ke? Imizimba yethu ihlakaniphe kakhulu. Ifuna enye indlela yokuthola amandla. Okungukuthi iqale ukushisa amafutha agcinwe emzimbeni bese idala amandla. Uma amafutha eshiswa ngale ndlela, kwakheka into ebizwa ngokuthi ama-ketone. Ngemva kwalokho, la ma-ketone aba umthombo oyinhloko wamandla emzimbeni. Lesi simo sibizwa ngokuthi i-ketosis kwezokwelapha.
Le ndlela isebenza kanje:
- Isisindo siqala ukwehla njengoba umzimba ushisa amafutha.
- Ukudla amaprotheni amaningi kunciphisa indlala futhi kukwenze uzizwe usuthi . Lokhu kulawula nokudla njalo.
- Ukuthola amaprotheni anele nakho kuyasiza ekukhuleni kwemisipha .
Yini okufanele uyenze uma uqala lolu hlobo lokudla?
Into yokuqala okufanele uyisho, ngaphambi kokuqala lokhu , hlangana nodokotela wakho nixoxe ngesimo sakho sempilo. Kubalulekile ukwazi ukuthi lokhu kuyahambisana yini nanoma yiziphi ezinye izimo zezokwelapha ongase ube nazo.
Bese ucabanga ngalezi zinto:
- Lungisa izinto ezidingekayo ekhaya: Thatha futhi ugcine imifino nenyama enamaprotheni amaningi, enama-carbohydrate aphansi njengenhlanzi, inkukhu, amaqanda, ushizi, i-broccoli, isipinashi, ne-cauliflower.
- Cabanga ngokudla okulula: Ukudla okulula okuningi esikudla njalo kunamafutha amaningi. Ngakho-ke, faka ukudla okulula okucebile ngamaprotheni njengocezu lukashizi, iqanda elibilisiwe, noma i-yogathi yamaGreki.
- Phuza amanzi amaningi: Uma sinciphisa ukudla izithelo, inani lamanzi elitholwa yimizimba yethu nalo lingase linciphe. Ngakho khumbula ukuphuza amanzi amaningi usuku lonke.
- Zibekele imigomo: Ungazami ukushintsha yonke into ngesikhathi esisodwa. Yenza izinguquko ezincane bese uzibekela imigomo engokoqobo ongaqhubeka nokusebenzela kuyo.
Yini ongayidla futhi yini okufanele uyinciphise?
Ukuze uthole umbono ocacile ngalokhu, bheka ithebula elingezansi.
| Uhlobo lokudla | Izibonelo (izinto ezinhle ongazidla kakhulu) |
|---|---|
| Inyama nenhlanzi | Inkukhu, inyama yenkomo, inhlanzi (ikakhulukazi izinhlanzi ezinempilo yenhliziyo njenge-salmon, i-mackerel, i-herring, kanye ne-sardine), amaqanda. |
| Imifino (enama-carbohydrate aphansi) | I-broccoli, isipinashi, i-kale, iklabishi, ikhukhamba, ikholifulawa. |
| Ukudla kobisi nokunye | Ushizi, iyogathi yamaGreki, i-tofu. |
| Amantongomane namafutha | Ukwatapheya, uwoyela womnqumo, amantongomane afana nama-cashew, ama-alimondi (ngobuningi obulinganiselwe). |
| Izithelo (ama-carbohydrate aphansi) | Izithelo ezifana nama-raspberry nama-blackberry ngobuningi obuncane kakhulu. |
| Izinto okufanele uzikhawulele noma uziyeke | Ilayisi, isinkwa, ama-noodle, amazambane, ubhatata, okusanhlamvu, ushukela neziphuzo ezinoshukela, izithelo ezinoshukela omningi (njengomango, ubhanana). |
Yiziphi izinzuzo nezingozi zalokhu kudla?
Njenganoma yini, le ndlela inezinzuzo nezingozi zayo. Kubalulekile ukuqaphela kokubili.
| Ochwepheshe | Izingozi kanye Nezinkinga |
|---|---|
| Ukwehlisa isisindo: Amaprotheni akusiza uzizwe usuthi isikhathi eside, okunciphisa isifiso sakho sokudla ngokungadingekile. Ezigabeni zokuqala, ukunciphisa ama-carbohydrate kungakusiza futhi ukwehlisa isisindo ngokususa amanzi emzimbeni wakho. | I-cholesterol ephezulu: Ukudla inyama enamafutha amaningi kanye nemikhiqizo yobisi enamafutha amaningi kungandisa amazinga e-cholesterol embi futhi kwandise ingozi yesifo senhliziyo. |
| Ukulawula Ushukela Egazini: Njengoba iphansi kuma-carbohydrate, iyasiza ekulawuleni amazinga kashukela egazini kubantu abanesifo sikashukela kanye nangaphambi kwesifo sikashukela. | Imiphumela ezinso: Uma umuntu onesifo sezinso kakade edla amaprotheni amaningi, kungabeka umthwalo owengeziwe ezinso futhi kuphazamise ukusebenza kwazo. |
| Ukuqinisa imisipha: Okunye ukudla kubangela ukwehla kwemisipha kanye nokwehla kwesisindo. Kodwa-ke, le ndlela isiza ekugcineni amandla emisipha ngoba inikeza inani elihle lamaprotheni. | Ukushoda kokudla okunempilo: Uma unciphisa izithelo, imifino, kanye nokusanhlamvu okuqukethe ama-carbohydrate, ungase ungatholi amavithamini, amaminerali, kanye ne-fiber okudingekayo emzimbeni wakho. |
| Amatshe ezinso kanye nobuthakathaka bamathambo: Amaprotheni amaningi angabangela ukuthi i-calcium eningi ikhishwe emchameni. Ngokwezinye izifundo, lokhu kungandisa ingozi yamatshe ezinso kanye nobuthakathaka bamathambo (i-osteoporosis). |
Ngubani okungafanele alandele lokhu kudla?
Lokhu kudla akufaneleki kubantu abanezinkinga ezithile zempilo. Uma unanoma yikuphi kwalokhu, ungacabangi ngisho nokucabanga ngakho.
- Abantu abanesifo sezinso noma izinkinga ezihlobene nezinso .
- Omama abakhulelwe noma abancelisayo. Ukudla okunomsoco kubalulekile kumama nakumntwana phakathi nalesi sikhathi.
- Abantu abanezinkinga zokuqunjelwa . Lesi simo singaba sibi kakhulu ngokuncipha kokudla okucebile nge-fiber.
- Abantu abake baba nezinkinga zokudla noma abake baba nezinkinga zokudla , abacabanga ngendlela engajwayelekile ngokudla.
Ekugcineni, umuntu ongcono kakhulu onganquma ukuthi lokhu kulungile yini kuwe udokotela wakho. Khuluma naye noma nochwepheshe wezokudla bese uqhamuka nohlelo oluzoqinisekisa ukuthi umzimba wakho uthola zonke izakhamzimba ozidingayo.
Khumbula, ukwehlisa isisindo ngempumelelo ngempela akuphathelene nokudla kwesikhashana, kodwa mayelana nokwamukela indlela yokuphila enempilo ongayilondoloza impilo yakho yonke.
Umlayezo Wokuya Nawe Ekhaya
- Ukudla okunamaphrotheni amaningi nama-carbohydrate aphansi kungasiza abanye abantu ukuba banciphise isisindo, kodwa akuwona wonke umuntu.
- Qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuqala lolu hlobo lokudla.
- Lokhu kudla akufaneleki kubantu abanezimo ezikhethekile njengesifo sezinso noma ukukhulelwa.
- Le ndlela ingaba nzima ukuyigcina isikhathi eside, futhi kunengozi yokuntuleka kokudla okunempilo.
- Ukuze kulawulwe isisindo unomphela, kunokuba kudliwe okwesikhashana,Ukudla okunempilo nokulinganiselayo kanye nendlela yokuphila ehlanganisa ukuzivocavoca kubalulekile.
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