Sonke sifuna ukuphila impilo enempilo nejabulisayo. Indlela engcono kakhulu nelula yokwenza lokho ukudla ukudla okunempilo nokulinganiselayo. Wake wezwa igama elithi 'Ukudla KwaseMedithera' ngaphambili? Mhlawumbe kudokotela, noma ohlelweni lwe-TV. Kuyindlela yokudla elula kakhulu, emnandi ethandwa kakhulu emhlabeni wonke, enempilo, enhle enhliziyweni, futhi eyindlela yokuphila impilo ende. Ngakho-ke, ake sixoxe ngakho konke ngokuningiliziwe namuhla.
Kuyini Ukudla KwaseMedithera?
Kalula nje, lokhu akuyona indlela yokudla eqinile noma uhlelo lokudla olunemingcele. Kuyindlela yokuphila elandelwa abantu basemazweni azungeze uLwandle iMedithera, ikakhulukazi eGrisi naseningizimu ye-Italy. Akukhona nje ngokudla, kodwa futhi nangokuvivinya umzimba nsuku zonke nokujabulela ukudla nabanye.
Into ebaluleke kakhulu ngalokhu kudla ukuthi kubeka phambili ukudla okusekelwe ezitshalweni . Lokho kusho ukuthi:
- Yidla imifino nezithelo eziningi ezintsha.
- Yidla okusanhlamvu okuphelele kanye nemifino (ubhontshisi, udali).
- Amafutha akhuthaza impilo, ikakhulukazi amafutha omnqumo, asetshenziswa kakhulu.
- Yidla ukudla kobisi (ushizi, iyogathi) nezinto ezifana nenkukhu nenhlanzi ngokulinganisela.
- Nciphisa ukudla inyama ebomvu nama-dessert anoshukela.
Cabanga nje, lokhu kufana nokudla kwendabuko kwasemakhaya. Kufana nokudla irayisi nemifino embalwa, isidlo esiseceleni se-dal, i-coconut sambol, kanye nengxenye yenhlanzi. Kwenzeka into efanayo lapha, kodwa izithako ezisetshenziswayo kanye nezindlela zokupheka zihlukile kancane.
Lokhu kudla kuzuzisa kanjani imizimba yethu?
Akusikho ize ukuthi lokhu kudla kuthole ukuthandwa kangaka emhlabeni jikelele. Izifundo eziningi zesayensi ziye zafakazela izinzuzo zako empilweni . Kunezizathu eziningana eziyinhloko zokuthi kungani kuzuzisa imizimba yethu.
Izinzuzo eziyinhloko zalo yilezi:
- Kunciphisa ingozi yezifo ezifana nesifo senhliziyo kanye nesifo sohlangothi.
- Kusiza ukugcina isisindo somzimba siphilile.
- Kusiza ukulawula amazinga kashukela egazini, umfutho wegazi, kanye namazinga e-cholesterol.
- Kunciphisa ingozi yesifo sikashukela kanye ne-metabolic syndrome.
- Kuthuthukisa impilo yesistimu yokugaya ukudla (i-gut microbiome).
- Kunganciphisa ingozi yezinhlobo ezithile zomdlavuza.
- Kuyasiza ukugcina ukusebenza kahle kobuchopho njengoba ukhula.
- Kukusiza ukuthi uphile isikhathi eside futhi ube nempilo enhle.
Isizathu salezi zinzuzo ukuthi lokhu kudla kushintsha amafutha agcwele angenampilo kanye namafutha e-trans ngamafutha angenasawoti anempilo njenge-omega-3. Kuphinde kunciphise usawoti kanye noshukela ocolisisiwe futhi kubeka phambili ukudla okucebile nge-fiber, ama-antioxidants, kanye nezakhamzimba ezibalulekile.
Kulungile, ngakho-ke ngingaqala kanjani lokhu?
Ukuqala akunzima njengoba ungase ucabange. Akudingeki ushintshe yonke into ngesikhathi esisodwa. Ungajwayela kancane kancane ngokwenza izinguquko ezincane. Nazi ezinye izinyathelo ezilula ongazizama:
- Shintshela ku-olive oil: Qala ukusebenzisa i-olive oil esikhundleni sebhotela, i-margarine, noma amanye amafutha ekuphekeni kwakho nasemasaladini.
- Shintsha ukudla okulula: Esikhundleni sezinto ezinjengamabhisikidi namakhekhe, zama ukudla amantongomane, ama-olive, noma isithelo.
- Khetha okusanhlamvu okuphelele: Khetha isinkwa esinokolweni oluphelele esikhundleni sesinkwa esimhlophe. Esikhundleni selayisi elimhlophe, engeza ilayisi elinsundu elinothile nge-bran, ibhali, kanye noshizi ekudleni kwakho.
- Yidla imifino namasaladi amaningi: Faka omunye umquba noma isaladi ekudleni kwakho okuyinhloko.
- Imifino esikhundleni senyama: Yeka ukudla inyama izinsuku ezimbili noma ezintathu ngesonto bese udla okuthile okufana ne-lentile, ama-chickpeas, noma ubhontshisi oluhlaza esikhundleni salokho.
- Gwema iziphuzo ezinoshukela: Zijwayeze ukuphuza amanzi ahlanzekile esikhundleni seziphuzo ezinoshukela kanye neziphuzo ezibandayo.
- Izithelo ze-dessert: Yidla izithelo ezintsha esikhundleni sama-dessert anoshukela.
Okubaluleke kakhulu: Ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho, kubalulekile ukukhuluma nodokotela womndeni wakho noma udokotela ukuze akunike iseluleko, ikakhulukazi uma unesifo sikashukela, umfutho wegazi ophakeme, isifo sezinso, noma esinye isimo sezokwelapha.
Ukudla okuhle ukudliwa kanye nokudla okufanele kulinganiselwe
Ukuze kube lula kuwe, ake sibheke ukudla okuyinhloko okukulolu hlobo lokudla kanye nezinto okudingeka zilinganiselwe etafuleni elifana naleli.
| Izinto okufanele uzidle kakhulu | Izinto okufanele uzikhawulele noma uzigweme |
|---|---|
| Imifino: Noma yiluphi uhlobo lwemifino, njengotamatisi, ukhukhamba, ama-beet, iklabishi, isipinashi, i-broccoli, kanye nethanga. | Inyama ebomvu: inyama yenkomo, ingulube, inyama yembuzi, njll. |
| Izithelo: Noma yiluphi uhlobo lwesithelo, njengama-apula, amawolintshi, ama-avokhado, amagilebhisi, ikhabe, amakhiwane, njll. | Ukudla okucutshunguliwe: amasoseji, ama-meatball, ukudla okupakishwe emaphaketheni. |
| Okusanhlamvu okuphelele: ilayisi elibomvu eline-bran, ibhali, i-oats, isinkwa esiphelele kanye ne-pasta. | Ukudla okunoshukela omningi: Iziphuzo ezinoshukela, amakhekhe, amabhisikidi, i-ayisikhilimu, i-yogathi enoshukela. |
| Imifino: ubhontshisi, ubhontshisi oluhlaza, ubhontshisi wezinso. | Okusanhlamvu okucolisisiwe: Isinkwa esimhlophe, ilayisi elimhlophe, nokudla okwenziwe ngofulawa wesinkwa. |
| Amantongomane nembewu: ama-alimondi, ama-cashew, ama-walnuts, imbewu yefilakisi. | Amafutha angenempilo: ibhotela, imajarini, uwoyela wesundu. |
| Inhlanzi nokudla kwasolwandle: i-salmon, i-tuna, i-mackerel, i-herring, i-shrimp. | |
| Inkukhu namaqanda: Ngokulinganisela. |
Yiziphi izinzuzo kanye nokungalungi kwalokhu kudla?
Njenganoma yini, lokhu kudla kungaba nezinzuzo zakho kanye nezinselele ezincane.
Ochwepheshe
- Ukuzivumelanisa nezimo: Lokhu akusikho ukudla okuqinile. Unenkululeko yokukhetha ukudla okunempilo okuthandayo. Ngisho nabantu abadla imifino kanye nabantu abangadli inyama bangakwazi ukukushintsha lokhu.
- Izinzuzo zezempilo ezifakazelwe: Kunobufakazi obuqinile bokuthi kuzuzisa izinto eziningi, njengempilo yenhliziyo, ukulawula isifo sikashukela, kanye nokuphila isikhathi eside.
- Ubumnandi: Lena akuyona indlela yokudla ukudla okuphekiwe okuthambile. Ukudla kumnandi kakhulu ngenxa yamafutha omnqumo, izinongo, kanye nezithako ezintsha.
Izinselele ezincane okufanele ubhekane nazo (Ububi)
- Ukuya esitolo kaningi: Kungase kudingeke uye esitolo izikhathi eziningana ngesonto ngoba uvame ukuthenga imifino nezithelo ezintsha.
- Izindleko: Izinto ezifana nokudla okusha, uwoyela womnqumo, namantongomane ngezinye izikhathi zingabiza kakhulu kunokudla okuvamile.
- Ukuntuleka kwensimbi: Njengoba ukudla inyama ebomvu kunciphisa ukudla kwensimbi, kubalulekile ukuqaphela inani lensimbi elitholwa ngumzimba wakho. Esinye isixazululo salokhu ukwengeza ukudla kwezitshalo okucebile ngensimbi njengesipinashi, amalentili, kanye noshizi.
- I-Calcium: Uma udla imikhiqizo yobisi encane, kufanele ucabangele nezidingo zakho ze-calcium. Ungangeza izinto ezifana nemifino eluhlaza kanye nama-alimondi ekudleni kwakho.
Lezi akuzona izinkinga ezinkulu. Ngokuhlela kahle, lezi zinselele kulula kakhulu ukuzinqoba.
Umlayezo Wokuya Nawe Ekhaya
- Ukudla kwaseMedithera akuyona 'indlela yokudla' enemithetho eqinile, kuyindlela yokuphila enempilo nejabulisayo.
- Yenza ukudla okusekelwe ezitshalweni, okusho imifino emisha, izithelo, okusanhlamvu okuphelele, kanye nemifino, kube yizinto eziyinhloko ekudleni kwakho.
- Khetha amafutha omnqumo anempilo njengamafutha akho ayinhloko.
- Gwema ukudla okucutshungulwe, ukudla okunoshukela, namafutha angenampilo ngangokunokwenzeka.
- Kubalulekile ukukhuluma nodokotela wakho ukuze uthole iseluleko ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni, ikakhulukazi uma unezinye izimo zezokwelapha.
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