Mhlawumbi sihluthi kukubona ukutya okuninzi kwi-Intanethi, kukho zonke iintlobo zazo, ezinye zonyusa inani leeprotein, ezinye zilahla iikhabhohayidrethi, ezinye zonakalisa iswekile okanye amafutha, nangona kunjalo, akukho nanye kuzo yile nto kufuneka sinciphise umzimba ngempilo.
Sifuna ukutya okupheleleyo kunye nokulinganayo, njengoko kunjalo ngokutya esikubonisayo namhlanje, ukutya kweqanda. Ukutya okunempilo kunye nantoni iya kukunceda ulahlekelwe ziikhilogram ozifunayo.
Ukutya kweqanda Yindlela efanelekileyo yokunciphisa umzimba ngexesha elifutshane, ilungile ukonyusa ukukhula kwemisipha kunye nokunyusa amandla kunye namandla omzimba.
El iqanda Kukutya okuluncedo kakhulu kwaye kufumaneka kumakhaya abantu kunye nokutya okuthandayo. Iqanda libonelela ngezibonelelo ezinkulu kwaye liyimveliso efikelelekayo kuninzi.
Iqukethe icace kunye ihlumelo, umhlophe ucebile ngeprotein, ivithamin E, isinyithi, izimbiwa, iodine kunye ne selenium. Inika thina kuphela Iikhalori ezingama-17 ngelixa isikhupha sisinika 60.
Ukutya kweqanda
Oku kutya kuqukethe isicwangciso sokutya esisekwe kumaqanda njengesona sithako siphambili okanye isixhobo. Le ndlela yokutya inokudityaniswa nesiqhelo sesiqhelo sokutya rhoqo kwiintsuku ezintathu ukuze kungabikho nto inzima yenziwe kwaye inokwenziwa ngokuchanekileyo.
Nazi ezinye zeempawu zokutya okuya kuthathelwa ingqalelo:
- Iqanda kufuneka pheka ukuze iprotein ibe nokungena emzimbeni.
- Ukutya kufanelekile yenze iveki yonke.
- Ukuba uqhuba deporte okanye ngu ndikhulelwe ayikhuthazwa ukuba uyilandele ngokungqongqo yonke imihla.
- Kufuneka iukwazisa ukutya okuninzi usempilweni ukongeza ukutya.
- Kuyanconywa ukunciphisa umzimba ngexesha elifutshane.
- Ilungele i- ba mbaleki abafuna ukwandisa ubunzima babo bemisipha.
- Unokwehla emzimbeni iikhilogram ezintathu ngeveki.
- Ihlutha ukuthanda ukutya kwaye isivumela ukuba singabinalo ixhala malunga neentlobo ezithile zokutya.
Iqanda liluncedo kuba liyanceda ukulawula i-cholesterol, ityebile kwiprotein kwaye ivuselela inkcitho enkulu yamandla kuba kwandisa imetabolism yethu.
Ngaphambi kokuba uqale oku kutya kuyacetyiswa ukuba uye kwingcali okanye nondlo ukugqabaza kwinjongo yakho yokuyenza ukuze bakwazi ukukucebisa ngokufanelekileyo kwizikhokelo kunye neengcebiso zabo zobungcali.
Kubalulekile ukuhlala ne-hydrated phakathi evekini apho irejimeni yenziwa khona ukuze umzimba ukwazi ukulahla ityhefu ngomchamo.
Imenyu ukulandela ukutya kweqanda
Izidlo sakusasa zivumelekile
- Amaqanda ama-2 abilisiweyo kunye nesiqhamo sonyaka.
- Ikofu enobisi olunamafutha kunye namaqanda amabini abilisiweyo.
- Ukufakwa, isilayi sesonka esipheleleyo kunye nesilayi se-turkey kunye neqanda elibilisiwe.
Ukutya okuvunyelweyo
- Isaladi kunye nenkukhu.
- Amaqanda ama-2 abilisiweyo kunye nemifuno ebilisiweyo.
- Imifuno ebisiweyo, itshizi yebhokhwe kunye namaqanda amabini abilisiweyo.
- Isaladi kunye neenkonkxa ezisetiniweyo okanye ityhuna enkonkxiweyo ngaphandle kweoyile kunye namaqanda amabini abilisiweyo.
- Imifuno ebisiweyo kunye nenkukhu yenkukhu.
- Isitya esikhulu sesaladi.
- Inkukhu kunye nesaladi yeqanda ebilisiweyo.
- Intlanzi eyosiweyo kunye nesaladi.
Izidlo sangokuhlwa zivunyelwe
- Isiqhamo esinye, isaladi, kunye namaqanda amabini abilisiweyo.
- Isaladi kunye neentlanzi ezibhakiweyo.
- Isaladi kunye nenkukhu.
- Isaladi kunye namaqanda amabini abilisiweyo.
- Imifuno kunye nenkukhu.
- Isaladi yemifuno, iorenji kunye namaqanda amabini abilisiweyo.
- Imifuno ebilisiweyo kunye neqanda elibilisiweyo.
- Intlanzi eyosiweyo kunye nesaladi.
Le ndlela yokutya iphantsi kwii-carbohydrate, ungatya isonka kuphela ngexesha lesidlo sakusasa, ke ngoko ukunciphisa umzimba kuyaqinisekiswa.
Ukutya kufuneka kukhatshwe nokuzilolonga ngokomzimba ukuze ukunciphisa umzimba kuqhubeke kwaye umzimba uthathe imilo elungileyo, ukongeza, kuya kunceda izihlunu ukuba zibe nomthamo omkhulu kwaye zisempilweni kwaye zomelele.
Akufuneki siyeke ukwazisa ukutya okufana:
- ioli yeoli yomnquma eyongezelelweyo.
- Amantongomane.
- Imbewu.
- Ukutya okunotye kwi-omega 3.
- Iziqhamo.
- Imifuno.
- Iiproteni zemvelaphi yezilwanyana okanye yemifuno.
- Amaqanda.
Kunoko, kufuneka sikuphephe oku kulandelayo kokutya ukuze ukutya kungancitshiswa.
- Iziselo ezinxilisayo akufuneki ziselwe.
- Ukutya okuthosiweyo.
- Ukusebenzisa kakubi iicarbohydrate.
- Iziphungo.
- Iswekile
- Iikeyiki.
- Iswiti.
- Iicookies.
- Ukutya okukhawulezayo okanye i-junk.
- Pheka ngetyuwa eninzi.
- Ukutya okulungisiweyo kunye nekhenkce.
Izibonelelo zokutya kweqanda
Oku kutya kubonisa uthotho lwezibonelelo eziluncedo kuthi sonke ukuba sizenza ngokuchanekileyo. Siza kukuxelela malunga nazo ngezantsi ukuze uhlale uzigcina engqondweni:
- Ayisiyo khalori yokuthintela ukutya.
- Igcina ulungelelwaniso olufanelekileyo lokutya.
- Kufuneka ikhatshwe kunye nemidlalo ethile.
- Ityebile ngeprotheni.
- Inika imvakalelo yokuhlutha ixesha elide.
- Amaqanda aphekiweyo kufuneka alungiswe ukuze izondlo zifakwe ngokufanelekileyo.
Oku kutya kwenzelwe abantu abadala abafuna ukunciphisa umzimba ngokukhawuleza, kuba ilahleko yeekhilo ezi-3 iyafezekiswa, nangona kunjalo, sicebisa ukufakwa ngeveki yokutya kunye nokutya okusempilweni apho kungeniswa khona okunye ukutya, ukuze umzimba ungabinako ukusilela.