Amaqela okutya akhonza ukwenza izinto zibe lula xa kufikwa kumba wokutya. Bahlela yonke into esiyityayo ngokwemvelaphi yayo kunye nendima yayo emzimbeni.
Ngale ndlela, ziluncedo olukhulu ekwakheni ukutya okunesondlo, Yeyona ikubonelela ngezakha mzimba ezifunekayo ukuze ube sempilweni.
Imifuno kunye nemifuno
Eli qela lokutya libaluleke kakhulu, kuba abantu abaninzi abatyi mibala kunye nemifuno eyaneleyo.
Ukuba uyabuhoya ubukho bayo ekutyeni, unika inani elikhulu lezinto ezibalulekileyo, kubandakanya iivithamini kunye neeminerali ezininzi. Kunye nefayibha, iyimfuneko phakathi kwezinye izinto zokuhamba kwamathumbu. Ezi zilandelayo yimifuno kunye nemifuno engayi kulahleka ekudleni kwakho:
- Isipinatshi
- Iimbotyi eziluhlaza
- Tomate
- Uzucchini
- Ipepper
- Berenjena
- Ajo
- I-anyanisi
- Icauliflower
- Ileta
- Ikherothi
Kuyacetyiswa ukuba uzisebenzise zintsha xa kunokwenzeka.. Kwelinye icala, ukugcwalisa inqwelo yakho yokuthenga kunye nemifuno enemibala eyahlukeneyo eya kukubonelela ngeendlela ezahlukeneyo zezondlo.
Frutas
Njengakwiqela elidlulileyo, isiqhamo ngowona mthombo ubalaseleyo weevithamini, iiminerali kunye nefayibha. Kwaye njengale, nayo ibonelela ngezinto zokulwa ne-antioxidant, ithathwa njengeyona nto iphambili ukuthintela izifo ezinje ngomhlaza.
Eli candelo libandakanya ukutya oku kulandelayo:
- I-aprikothi
- Granada
- IKHIWANE
- Ilamuni
- Iapile
- Orenji
- Pera
- Ipayina
- Banana
- UPomelo
- Sandía
Kufuneka kuqatshelwe ukuba amajikijolo (i-blueberry, i-strawberry, i-raspberry ...) nazo zihlala zibandakanywa kwiqela leziqhamo.
Njengakwimeko yemifuno kunye nemifuno, eyona nto intle kukuba iziqhamo zakho zintsha kwaye ziqhelekile kwixesha ngalinye lonyaka.
Iprotein
Iiproteni ukunceda ukwakha nokulungisa izinto ezibalulekileyo emzimbeni ezinje ngamalungu, izihlunu, ulusu, okanye iihomoni. Ngesi sizathu zithathwa njengezibaluleke kakhulu ukuhlala usempilweni. Ungazifumana koku kutya kulandelayo:
- Carne
- Iintlanzi kunye nokutya kwaselwandle
- Egg
- Iimbotyi (iimbotyi, ii-chickpeas, ii-ertyisi ...)
- Amandongomane (iiamangile, iiwalnuts ...)
Asinguye wonke umntu otya inyama. Ngethamsanqa kukho iimbotyi, iilentile, njl. Ubukho beembotyi (ezinokuthi zichaneke ngokufanelekileyo ukubandakanya kwiqela lemifuno) ekudleni kubalulekile, ngakumbi ukuba ungutya imifuno okanye i-vegan
Oats, quinoa, kunye ne-broccoli okunye ukutya okune-protein okunokufakwa kweli qela. Ideri ikwanceda ukuba uhlangane nesibonelelo sakho semihla ngemihla seprotein.
Uninzi lwabantu alunangxaki yokufumana iiproteni ezaneleyo. Nangona kunjalo, Qinisekisa ukuba iiproteni ekutyeni kwakho zikumgangatho ophezulu. Oko kuthetha ukuba azikhatshwa ngamanqatha amaninzi, njengoko kunjalo nakwisifuba senkukhu esingenalusu okanye i-yogurt yamafutha asezantsi.
Iinkozo
Ikwabizwa ngokuba ziinkozo, ii-cerales ukubonelela ngamandla emzimbeni ngee-carbohydrate zabo. Isonka, ipasta, irayisi, umbona, okanye iquinoa ziisiriyeli.
Kuba indawo elungileyo yezondlo zayo ilahlekile ngexesha lokucoca, kuyacetyiswa ukuba ukhethe iintlobo ezahlukeneyo. Olu khetho luqinisekisa ukuba uthatha iivithamini kunye neeminerals, kodwa azikwenzi ube namafutha. Izahlulo kufuneka zilingane kuzo zombini iimeko.
Iitapile zikwacatshangelwa njenge-carbohydrate elungileyo. Kodwa kufuneka uzitye zibilisiwe endaweni eqhotsiweyo. Isizathu kukuba ukuwaqhotsa kuwatshintsha abe sisidlo esineekhalori ezininzi.
Iimveliso zederi
Bathanda ukukhula kwamathambo kunye nokomelezwa kwabo ngenxa yobutyebi babo kwi-calcium. Zine-protein, yiyo loo nto ngamanye amaxesha zibandakanywa kweli qela, kunye nenyama, intlanzi, amaqanda, kunye nemidumba.
Eli qela lokutya libandakanya ubisi kunye nezinto ezivela kuzo, ezifana neyogathi, itshizi okanye ibhotolo. Ukunciphisa iikhalori zakho kuyacetyiswa ukubheja kwiimveliso ezinamafutha asezantsi. Ukujonga iilebheli kuya kukunceda ukhethe olona khetho.
Abantu abanganyamezelaniyo ne-lactose (elinye lamacandelo obisi) kwaye abalandela ukutya kwemifuno banokukhetha i-lactose-free kunye nemifuno ngokulandelelana. Xa kuziwa kwezinye iindlela zobisi, kubalulekile ukuba ziqiniswe ngecalcium kunye novithamini D. Enye into enokwenzeka kukujonga ezi zondawo kwenye indawo.
Amafutha
Amafutha abonelela ngamandla kwaye alungile entliziyweni. Nangona kunjalo, kubalulekile ukwahlula okusempilweni kokubi. Ioyile yomnquma, iavokhado, iintlanzi ezinamanqatha, kunye namandongomane kunye nembewu ngamafutha asempilweni. Ngokuchasene noko, inyama ebomvu kunye necutshuliweyo, ubisi, ioyile yesundu, ibhotolo, iitshiphusi zetapile, ukutya okuthosiweyo, kunye neesosi zeshishini zizele kwaye zihambisa amafutha.
Ngokungafaniyo nokwenzekayo namanye amaqela okutya (ngeziqhamo, umzekelo), inkoliso yabantu itya amanqatha aneleyo. Ukugcina ubunzima obusempilweni kuyimfuneko ukulawula ukungeniswa koku kutya. Kukwasebenza nakwioyile yomnquma. Iingcali zithetha malunga neetafile ezintathu ngosuku njengesixa esikhulu.