Ukutya ukuchaza

intombazana eyenza imidlalo

Kwiintsuku esidibana ngazo, kukho into esiyaziyo ukuba injani "unqulo lomzimba«, Abantu abaninzi banexhala malunga nemizimba yabo, indlela abajongeka ngayo, banobunzima obungakanani kwaye banamafutha kangakanani. Baninzi abafuna ukuba nomzimba ochazwe ngakumbi nomtsalane.

Ukuba nomzimba oqinileyo, onetoni ngaphandle kwamafutha aqokelelweyo yinto ekhoyo kubantu abaninzi, emva koko siya kukuxelela ukuba ziyintoni na iingcebiso ezilungileyo ukuba nokutya okuchazayo kwaye zeziphi izitshixo zokulandela.

Kukho ukutya okutshisa amanqatha okusinceda sichaze izihlunu zethu, ukuba sizilandela ngokuchanekileyo singafezekisa umzimba esiwufunayo, nangona kuya kufuneka siqhubeke nenkqubo yethu uqhelisela ithoni kwaye uchaze izihlunu. 

Ufuna ukumakisha izihlunu?

Iimpawu zokutya ukuze uchaze

Iimbaleki ezininzi zizifumana zinengxaki yokufuna ukuchaza imizimba yazo, ukulahla amanqatha aqokeleleneyo kwiindawo ezithile ngaphandle kokuyeka umthamo wezihlunu namandla awo. Ke ngoko, kubalulekile ukwenza isondlo esikhokelwayo nesaneleyo ukuze oku kungenzeki.

Ukuba into oyifunayo kukuphelisa amanqatha kunye nokuchaza izihlunu, kuya kufuneka ufezekise ulungelelwaniso olungileyo phakathi kokutya iiCarbohydrate kunye neeproteni. 

Iingcebiso ezisisiseko zokugcina engqondweni

Kufuneka kuqondwe ukuba ukwenza ukusebenza okwaneleyo komzimba, ii-carbohydrate kufuneka zithathwe ukuze umzimba ube namandla kunye Yakha ubunzima bemisiphaNangona kunjalo, ukuba siyakugqitha ukutya kwe-carbohydrate, sinokubangela ukuba endaweni yokuba umzimba wethu ufumane amandla kumafutha, uya kuwufumana kuphela kwiicarbohydrate, kufuneka siwunike ngomlinganiso wawo ofanelekileyo.

Okulandelayo, sikuxelela ukuba zeziphi izitshixo zokutshisa amanqatha kunye nokungaphulukani nezihlunu.

  • Ukutya kwakho kwekhalori kunye nenkcitho yakho yamandla, mayibe elungeleleneyo. Ukuba uchitha amandla amaninzi kunokuba wenza igalelo ekutyeni, umzimba wakho uya kusebenzisa amanqatha, afanelekileyo. Nangona kunjalo, ukuba uhamba ngokugqithiseleyo nge-carbohydrate, awuyi kukwazi ukutshisa amafutha.
  • Sebenzisa ii-carbohydrate ezicothayo, kunciphisa ubukho bayo phakathi kwe-5% kunye ne-10%.
  • Yitya izidlo ezi-5 ngosuku ngezixa eziphakathi. Akufuneki ukuba uhambe ixesha elide ungakhange utye nakuphi na ukutya, ke inkqubo yakho ye-metabolic iya kusebenza.
  • Musa ukushiya iprotheniXa ujonge ukutshisa amanqatha kunye nokuchaza izihlunu, iiprotein zibalulekile ekugcineni izicubu zomzimba ezifanelekileyo.
  • Ukunciphisa ukutya okunamafutha, musa ukuzisusa, kodwa yitya oko kutya kutyebileyo kunamafutha asempilweni anjengee nati okanye iiavokhado. Ioyile yekhokhonathi okanye ioyile eyongezelelweyo yeoli yomnquma.
  • Ungalibali ukuhambisa amanzi. Ukuba ungumdlali weembaleki kufuneka ucofe amanzi rhoqo emva kokuzilolonga, kufanelekile ukuba izihlunu kunye namalungu afumane kwakhona kwaye afumane izakhamzimba ezivela kwigazi ngcono. Ukongeza, uya kunceda ekupheliseni amafutha kunye neetyhefu.

Ukutya ukucacisa kunye nokutshisa amanqatha

Ukutya esikufumana kwi-intanethi akufuneki kuthathwe ngokobuso, kufuneka kwenziwe kube ngokwakho kwaye kulungelelaniswe neenjongo, iimfuno kunye nomzimba womntu ngamnye. Ngesi sizathu, sikucebisa ukuba usebenzise iimenyu ezithile, izitya ukuze ube nengcinga esisiseko malunga nokutya okuchaziweyo.

Ikhefu

Okulandelayo siza kukuxelela ukuba "uhlobo" isidlo sakusasa sinokuba yintoni ukuze ukwazi ukucwangcisa inqanaba lakho lenkcazo yemisipha kunye nelahleko yamafutha.

  • Amazimbas yee-oats eziqengqelekileyo okanye ezipelweyo, ezinobisi olunamasi.
  • Isiqwenga sesiqhamo sonyaka: iorenji, i-kiwi, ibhanana, iapile, njl.
  • Iqanda, Kukhethwa ukuthatha ngaphezulu kucace Ngaphandle kwee-yolk, ke ngoko, ukufumana isidlo sakusasa esimhlophe sabamhlophe kunye ne-yolk enye kulungile.
  • Iyogathi engenanto ngamaqunube abomvu.
  • Ikofu emnyama okanye ubisi olunamafutha.

Ukutya okulula kwavunyelwa

  • Thatha ukumnika Mint, fennel, chamomile, njl.
  • UZumo yeziqhamo zendalo, eziyilelwe ngaphambi koqeqesho.
  • Slice yesonka ngokubanzi ngeoyile yomnquma kunye netumato, isoseji enamafutha asezantsi, ikarikuni, ityhuna yendalo okanye itshizi entsha enesikim.
  • Ibha yeenkozo iphela. 
  • Iziqhamo zendalo kunye nezasekhaya kunye nemifuno smoothie.
  • Iprotheni inyikima.

Ukutya kunye needinala

  • IiCarbohydrate, ipasta kunye nerayisi ngobungakanani obulinganiselweyo, ungagqithi kwi-100 yeegram. Eyona nto ifanelekileyo kukuthatha iigram ezingama-75 ngokutya.
  • Iiprotheni: inkukhu yenkukhu okanye inyama emhlophe emhlophe.
  • Iintlanzi ezibhakiweyo okanye ezibiweyo.
  • Izitya Side kunye nezifundo zokuqalaIsuphu yemifuno okanye ukhilimu, iisaladi, imifuno eyosiweyo, imifuno eyosiweyo, i-broccoli, imifuno ebilisiweyo okanye ebilisiweyo, njl.

Njengoko ubona, oku ayikukutya okuqhelekileyo, kuba njengoko besitshilo, sikunika izikhombisi ezithile ukuze wenze eyakho imenyu esekwe kwezi ngcamango. Ngokufanelekileyo, ukuba ufuna ukuchaza izihlunu kwaye ulahle amanqatha aqokelelweyo omzimba wakho kwiindawo ezithile, uya kwingcali okanye ejimini uqobo, abaqeqeshi banokukukhokela xa usenza izigqibo.

Ngokumalunga nenkcazo kunye nokutya, kunyeYinkqubo ecothayo efuna unyamezelo kunye namandla, Yiba neenjongo ezicacileyo nezinyani zokufezekisa umzimba owufunayo ngexesha elifanelekileyo.

Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

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  1. Uxanduva lwedatha: UMiguel Ángel Gatón
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
  4. Unxibelelwano lwedatha: Idatha ayizukuhanjiswa kubantu besithathu ngaphandle koxanduva lomthetho.
  5. Ukugcinwa kweenkcukacha
  6. Amalungelo: Ngalo naliphi na ixesha unganciphisa, uphinde uphinde ucime ulwazi lwakho.