Uluhlu lokutya olungatyebanga

Ayinamsebenzi ukuba sidibana naliphi ixesha lonyaka, Ekugqibeleni, uninzi lufuna ukunciphisa umzimba kunye nokunciphisa umzimba oko kungasala. Kulula ukuba ulwazi luyaziwa, ukutya kusisiseko kunye nokuzilolonga.

Namhlanje sigxila koku kutya kusincedayo ukuba sinciphise ubunzima, ukutya okungatyebanga kangako ukwazi ukutya ngokulula nangaphandle kokuziva ungonwabanga. 

Emva koko siza kubeka i-limeko yokutya okwahlulwe ngamaqela ukuze wazi ngokugqibeleleyo ukuba zeziphi ekufuneka ujolise kuzo ukufezekisa injongo yakho.

Zeziphi iziqhamo ezingatyebanga kangako

Iziqhamo kukutya okumnandi, Nika uninzi lweevithamini kunye neeminerali, Iincasa ezinkulu kwaye akufuneki ziphoswe kukutya kwethu.

Yenye yezona mveliso ziluncedo kakhulu esinokuzifumana ukuze sihlale sisempilweni, kuba zisisithintelo sendalo kwizifo ezininzi.

• ILimu: mhlawumbi iziqhamo ezineekhalori ezincinci, zibonelela ngeekhalori ezili-14 ngeegram ezili-100. I-citric flavour yenza ukuba ikhetheke kwaye isetyenziswe ngokubanzi ekuphekeni. I-vitamin C yayo ithintela ukwaluphala ngaphambi kwexesha, isusa ityhefu kwaye ilawula ukuhamba kwamathumbu.
• Sandía: enye yeenkwenkwezi zeziqhamo zasehlotyeni kuphela ibonelela ngeekhalori ezili-15 iigram ezili-100 nganye. Iyahlaziya kwaye ihambisa umzimba ngokulula. Sisiqhamo esicocekileyo kwaye sinceda izintso zisebenze ngcono kwaye umzimba awugcini ulwelo.
• I-grapefruit: nge kuphela Iikhalori ezingama-26 kwiigram ezili-100Sisiqhamo esinesondlo kakhulu, sine vithamin C eninzi, ifayibha, icalcium, ipotassium kunye nemagniziyam. Iyanciphisa i-cholesterol, ikhathalela imithambo yethu, ithintela ukukhula kweeseli zomhlaza.
• Ierberberries: Isebenza Iikhalori ezingama-27 kwiigram ezili-100. Ukutya amaqunube kungasinceda sinciphise ukukhula kwethambo, ukulwa nokuhamba kwamathumbu emathunjini kunye nokuthintela iingxaki zentliziyo ngenxa yemixholo yayo.
• Iphitshi: Iikhalori ezingama-30 ngeegram ezili-100 zisinika oko. Sigxininisa umxholo wawo wamanzi, ke ngoko, ilungele ukutya okunciphisa umzimba. Lukhetho olufanelekileyo ukonyusa idosi yethu yentsimbi kunye nefayibha, ke siyakuphepha ukubandezeleka ngenxa yokuphazamiseka kwegazi.
• IGranada: malunga Iikhalori ezingama-31 ngeegram ezili-100, Olukhetho olulungileyo lokwenza iijusi ezinekhalori ezisezantsi kwaye ube nomzuzwana wokuzonwabisa.
• IPapaya: Nangona kusenokwenzeka ukuba sisiqhamo esisitya kancinane, inokuba lukhetho olutyebileyo lokuqala usuku njengoko lubonelela iikhalori ezingama-25 kuphela kwigrama ezili-100s. Imnandi kakhulu njengegrapefruit.

Yeyiphi imifuno engatyebanga kangako

Enye into ebalulekileyo yokufumana ukunciphisa umzimba ngaphandle komngciphekoKukutya imifuno kunye nohlaza. Ezi zinokuba ngabahlobo bakho, kukho ezinye ezinokutya okungaphezulu kwekhalori, ke uyazi ukuba zeziphi ezizezona zilungele wena.

• Ichicory. 
• Ipelele ebabayo.
• Igalikhi.
• Chard.
• Isileri.
• Isityalo seqanda.
• Ikhaphetshu.
• Umjelo wamanzi.
• Ibrokholi.
• Inkunzane.
• Ithanga.
• Itswele.
• Iikhaphetshu.
• Endives.
• I-asparagus.
• Ispinatshi.
• Ilethasi.
• Unyana.
• Itheniphu.
• Netyhukhamba.
• Iiradishes
• Beet.
• Utamatisi.
• Soy. Iimbotyi zintshula.
• Iminqatha.

Zithini iincindi ezityebileyo

Siyazi ukuba amandongomane yenye yazo okona kutya kutyebileyo kuko konkeNangona kunjalo, phakathi kwabo, sifumana ezithi zisinike ezona khalori zincinci.

Amandongomane kufuneka asetyenziswe ngokumodareyitha, akufuneki ukuba aphathwe gadalala, nokuba aphile kangakanani. Banobuninzi bekhalori ebalulekileyo kwaye kumaxa amaninzi amaxabiso abo kwimarike aphezulu, ngenxa yesi sizathu, atyiwa kancinci, nangona kufanele ukuba senze inzame zokutya ngakumbi.

Inceda ukugcina intliziyo yethu isempilweni kwaye yomelele, ilawula amanqanaba e-cholesterol. Bayakunceda ukuba unciphise umzimba nokuba kuvakala ngathi kuyaphikisana nolwazi esilunikayo, kuba banelisekile kwaye iizandla zanele ukuthintela ukutyiwa phakathi kokutya.

• Iiamangile: 579 iikhalori ngokwe-100 gram.
• Iipistachios: 562 iikhalori ngokwe-100 gram.
• Amasheya: 553 iikhalori ngokwe-100 gram.
• Iimpawu: 387 iikhalori ngokwe-100 gram.
• Iingxowa: 369 iikhalori ngokwe-100 gram.

Umxholo kwi yokutya ifayibha kumantongomane ngumlawuli ophetheyo wokucothisa inkqubo yokwetyisa kwaye ke oko kwandisa uvakalelo lokuhlutha.

Kwakhona, amandla ukuba isinika kakhulu kangangokuba kukutya okucetyiswayo kakhulu kwiimbaleki.

Zeziphi iziselo ezingatyebanga kangako?

Iziselo yinxalenye ebalulekileyo yokutya, ukukhetha ulwelo olungalunganga esiluselayo kunokubangela ukuba ukutya kwethu konakaliswe.

Kufuneka silawule kangakanani kwaye sithatha ntoni ukuze umzamo wethu uvuzwe.

• Amanzi esembiwa: amanzi ayimfuneko ebomini, ngawona asempilweni kunazo zonke kwaye ayindalo. Ukubonelela ngeyona nto ilungileyo emzimbeni wethu, kugcina amalungu, ulwelo, izintso kunye nesibindi sisempilweni. Yintoni egqithisile, ayiboneleli ngeekhalori, zizibonelelo kuphela. 
• Amanzi amnandi: Ziyindlela efanelekileyo ukuba ukhathele kukusela amanzi kuphela, awanaso iswekile. Nangona kufuneka Qiniseka ukuba ufunda iilebheli kakuhle ukulawula inani leekhalori.
• Itiye elihlaza: Esi siselo siluncedo kakhulu, yinto eyi-antioxidant yendalo efanelekileyo yokuhamba kunye nemvakwemini yakho yasebusika. Ukongeza, iyanelisa ukutya kwakho kwaye iya kukuthintela ekulungeni phakathi kokutya. Kwindebe nganye inegalelo iikhalori ezi-4 kuphela. Ukuyigcina ekwenzeleni ukuba utyebe, sukuyithambisa ngakumbi. Unokongeza ubusi okanye iilekese.
• Ikofu nje: Ukusela ikofu kusasa sisithethe sabaninzi kuthi, ukuba uyayitya kuphela uya kuthintela ukongeza iikhalori emzimbeni wakho. Ukusukela enye ikomityi yekofu kunye nobisi olupheleleyo inokukuzisa ngeenxa zonke Iikhalori ezingama-200. 
• Ijusi zendalo: nokuba sisiqhamo, imifuno okanye zidityanisiwe. Isisombululo esisityebi sokutya iziqhamo ezininzi kwaye ungafumani bunzima. Khetha izithako zakho kakuhle ukuze ufumane imixube emnandi.
• Ibhiya engenatywala: ukhetho olululo lokususa ibug ukuba into oyikhangelayo kukuba ube notywala ngaphandle kokuzisola. Ibhiya engengotywala inayo Iikhalori ezingama-50 ngeemililitha ezili-100. 

Kukuphi ukutya okuya kutya isidlo sangokuhlwa ukuze ungafumani ubunzima

Xa kufikwa ekutyeni, kufuneka sibenomyalelo ukuze umzimba ukwazi ukutya kakuhle. Kuyaziwa ukuba ikhona yitya isidlo sakusasa njengokumkani, yitya njengendoda ebekekileyo kwaye udle njengendoda elihlwempu. Ayisiyongxaki, iyavakala.

Izidlo sangokuhlwa zimisela umgca kunye nokuma komzimba wethu. Kukho ukutya okungacetyiswanga ukuba kuthathwe ngelo xesha. Funda ukuchongaKukuphi ukutya okudingayo ukuze ungatyebi.

• Sebenzisa imifuno, imifuno kunye neziqhamo. Iphekiwe ngaphandle kwamanqatha ngaphandle kokubetha. Kufuneka ziphekwe ukuze isisu sizicole ngokufanelekileyo.
• Iiproteni zezilwanyana. Inyama ye iturkey, inkukhu, umvundla, intlanzi emhlophe okanye amaqanda kufuneka babe ngamadlelane ukunciphisa umzimba. Iiproteni ziyanelisa ukutya kwethu kwaye ziluncedo kwimisipha yethu. Gwema ukutya okunamafutha, khetha ezondeleyo.
• Amazimba: qaphela izixa ezikhulu zohlobo B ezisinceda silale. Ukucolwa kwayo kuyacotha kwaye kuya kusinceda sifunde ukutya.

Ngawaphi amashwamshwam amancinci atyebileyo

Ukuba utya ngokungqongqo kodwa usafuna ukonwabela ingokuhlwa nabahlobo kunye nosapho, akufuneki urhoxise zonke izicwangciso zakho, sikuxelela ukuba zeziphi ezona zibheno zibalaseleyo ungatya ungatyebi.

• Ukutshaya i-salmon canapes. Nangona kukutya okunamafutha, kuneempawu ezintle ezisinceda ukuba sinciphise umzimba. I-Omega 3 kunye ne-6 okanye iivithamini B3 kunye no-D.
• Iinkuku: Iicockles ezinomphunga sisitya esimnandi, ziphantsi kweekhalori, imithombo yentsimbi kunye nevithamini B12. Aziboneleli ngamanqatha kwaye kulula ukuba zetyiswe.
• I-prawns ephekiweyo okanye eyosiweyo: bayindlela emnandi yokwabelana ngobusuku bokutya. Ziphantsi kweekhalori kwaye zibonelela ngeepropathi ezintle ezinje ngee-cholesterol regulators, zinceda ukwetyiswa kweecarbohydrate, zomeleza iinwele, ulusu kunye neenzipho.
• Iikhukhamba: pickles, chives, banderillas, njl, zizinto ezintle onokuzisebenzisa njengesixhobo sokuzonwabisa.
• Imissels kwi vinaigrette: Njengama-cockles, ziluhlobo lweentlanzi zaselwandle eziphantsi kweekhalori kunye negalelo elikhulu lentsimbi. Ukongeza kwi-phosphorus, i-manganese kunye ne-zinc. Banikezela ngeekhalori ezingama-70 ngeegram eziyi-100.