Ukutya okwahluliweyo Ngaphakathi kwiqela leendlela ezinciphayo aluthinteli naluphi na uhlobo lokutya kwaye oko kuvumela umntu ogqiba ekubeni ayilandele yitya intwana yento yonke, ke ayithathwa njengokutya okuthintelayo.
Olu hlobo lokutya lujolise kwabo bantu abafuna ukunciphisa umzimba kwaye abo bafuna ukuyigcina kwaye baphephe ukubamba iikhilogram ezimbalwa ezongezelelweyo. Okulandelayo ndiza kukuxelela kancinci malunga ukutya okwahlukileyo ukuze wazi zonke iinzuzo kunye nemingcipheko.
Iimpawu zokutya okungafaniyo
Ukutya okwahluliweyo lelelo qela lezidlo azithinteli naluphi na uhlobo lokutya kwisicwangciso sakho sokulahleka kobunzima. Isitshixo sokutya okunjalo ukwahlula amafutha, iiproteni kunye ne-carbohydrate kwaye ngale ndlela thintela ukuzidibanisa Kwipleyiti enye.
Ngokuthatha ngokwahlukeneyo ezi zondlo, umzimba uthatha inxalenye yamanqatha ewagcinileyo ukuze ukwazi ukwenza ngokugqibeleleyo Ukongeza ekupheliseni isixa esikhulu samanzi, esinceda ukunciphisa amanqatha omzimba wakho.
Elinye lamanqaku alithandayo kolu hlobo lokutya, kukuba kuyanceda umntu olulandelayo ukwahlula ngokucacileyo iqela ngalinye lokutya. Ngale ndlela, umntu othethileyo angatya ngendlela usempilweni ngokupheleleyo kwaye ulungelelene.
Amaqela okutya kukutya okwahlukileyo
Njengoko senditshilo ngaphambili, eyona nto iphambili yokutya okwahluliweyo kukuba kumaqela iintlobo ezahlukeneyo zokutya kuxhomekeke kwizakhamzimba eziyibumbayo.
IiCarbohydrate
- Ilayisi
- Ingqolowa
- ipani
- IPasta
- Umbona
- Imifuno
- zesoya
- Amazambane
Amafutha
- Ioli yomnquma
- Oyile kajongilanga
- I-Avocado
- Ialmond
- IPistachio
- Amanqatha
- Amantongomane
- Tshokolethi
- Oomileyo
Iprotein
- Carne
- Pescado
- IMarisco
- Ubisi kunye neemveliso zobisi
- Amaqanda
Frutas
- ikiwi
- Ilamuni
- Orenji
- Tangerine
- Ipayina
- Iidiliya
- Amagqabi aluhlaza
- Iapile
- Banana
- Tomate
- Pera
- iphitshi
Imifuno kunye nemifuno
- Ileta
- I-Swiss chard
- I-Celery
- Vuza
- IBroccoli
- Icauliflower
- I-Asparagus
- Isipinatshi
- Amakhowa kunye nama-mushroom
- Isityalo seqanda
- Iphunga
- Ikhukhamba
- Ipepper
- Uzucchini
Ukudibanisa njani ukutya ekutyeni okungafaniyo
Ndiza kukunika ke izikhokelo Kufuneka ulandele ntoni xa kuziwa dibanisa ukutya okwahlukileyo kwindlela yokutya eyahluliweyo:
- Awunakho ukudibanisa ukutya okunamafutha kunye iiproteni.
- Awunakho ukudibanisa eyahlukileyo iikhabhohayidrethi Kwipleyiti enye.
- Akufanele uxube iicarbohydrate kunye iiproteni.
- Kakhulu imifuno efana nemifuno ungazixuba nokunye ukutya okoko nje kungasisiqhamo.
- Kuya kufuneka utye iziqhamo kwi phakathi kwentsasa okanye emva kwemini kwaye ngaphandle kokudibanisa nokunye ukutya.
- Akufanele utye iiprotein okanye iicarbohydrate ngexesha lesidlo sangokuhlwa.
- IDessert Kufuneka iqulathe ikofu, ukumiliselwa okanye iyoghur edityanisiweyo.
- Ngelixa usitya awukwazi ukusela iziselo ezineswekile okanye iijusi.
- Ukungeniswa kwe utywala neswekile.
Umzekelo wemenyu yeveki yokutya okungafaniyo
Ndiza kukubonisa ngokulandelayo umzekelo wemenyu inokuba sisiseko sokucebisa ukutya okwahlukileyo.
- NgoMvulo: Kwisidlo sakusasa isitya se muesli kunye nobisi kunye nokufakwa iti eluhlaza. Ngexesha lakusasa unokuba nalo isiqwenga sesiqhamo. Ukutya ipasta kunye nemifuno kunye neyoghur ye skimmed. Ukutya kwisiqwenga sesiqhamo. Isidlo sangokuhlwa isaladi eluhlaza, intlanzi ebhakwe kunye nokufakwa.
- NgoLwesibini: Isonka sakusasa kunye ioli yeoli kunye nekofu. Ngexesha lasemini iqhekeza leziqhamo. Ngexesha lesidlo sasemini inkukhu ebhakiweyo enemifuno kunye neyogurt enesikim. Ukuba nokufakwa. Ngexesha lesidlo sangokuhlwa a iqanda eliqhuqhiweyo elinemifuno kunye nokufakwa.
- NgoLwesithathu: Ngexesha lesidlo sakusasa unganakho ezahlukeneyo iisoseji ecaleni komiselo. Ngexesha lasemini ngesiqwenga sesiqhamo. Ukutya i- imbotyi kunye nesaladi yemifuno Kunye neyogurt enesikim. Xa kuziwa ekubeni ne-snack, isiqwenga sesiqhamo. Kwisidlo sangokuhlwa imifuno eqhotsiweyo, a I-prawn omelette kunye nokufakwa.
- Lwesine: Isidlo sakusasa ungasifumana ezinye iinkozo ngeyogathi ye-organic ecaleni kwe ukumiliselwa iti ebomvu. Ngexesha lasemini ngesiqwenga sesiqhamo. Ngexesha lesidlo sasemini isitya se-turkey stew kunye nokufakwa. Ukutya kwisiqwenga sesiqhamo. Ngesidlo sangokuhlwa isaladi eluhlaza kunye neembumbulu ezinamanzi kunye neyogathi ephilayo.
- NgoLwesihlanu: Ngesidlo sakusasa itshizi engenamafutha Kunye neyogathi yendalo kunye nokufakwa ngaphakathi. Ngexesha lasemini iqhekeza leziqhamo. Ukutya imacaroni enamakhowa kunye neyogathi ye-bio. Ukutya kwisiqwenga sesiqhamo. Isidlo sangokuhlwa kancinci Isalmon eyosiweyo kunye neyogurt enesikim.
- NgoMgqibelo: Ngexesha lesidlo sakusasa unganakho I-toast ngeoli yeoli Kunye neyogurt enesikim kunye nokufakwa ngaphakathi. Ukufumana isiqwenga sesiqhamo sesidlo sasemini. Ngexesha lesidlo sasemini Inyama yegusha eyosiweyo kunye nemifuno ekhutshiweyo kunye nokufakwa ngaphakathi. Ukutya kwisiqwenga sesiqhamo. Ngesidlo sangokuhlwa i-omelette ye-asparagus kunye nokufakwa.
- Cawe: Ngexesha lesidlo sakusasa indebe ye muesli kunye ne-yogurt ye-skimmed kunye ne-infusion. Isidlo sasemini iqhekeza leziqhamo. Ukutya isitya se-turkey kunye nemifuno kunye neyogurt enesikim. Ukutya kwisiqwenga sesiqhamo. Ngexesha lesidlo sangokuhlwa unokuba nayo isuphu yemifuno kunye nezinye iimbaza ezinamanzi kunye nokufakwa.
Ngaba ukutya okwahluliweyo kuyasebenza?
Ngokutsho kwabaninzi bezondlo, ukutya okungafaniyo sisicwangciso esifanelekileyo sokulahleka kobunzima ukuphulukana neekhilogram ezimbalwa ngaphandle kokulamba kakhulu kunye unikezelo olwaneleyo lwezakhamzimba. Kuyabonakala ukuba isitshixo sempumelelo yesi sidlo asifumaneki ekwahluleni amaqela ahlukeneyo okutya, kodwa isizathu sokusebenza kwayo kuxhomekeke kuyo ukutya kancinci kweekhalori kunye nokuthintelwa kokungeniswa kweemveliso ezahlukeneyo eziyingozi emzimbeni njenge Le yimeko yeswekile okanye yotywala.
Ngapha koko, ngezantsi Ndikushiya ividiyo Ngawaphi amaxabiso ukuba kufanelekile ukuqala oku kutya kunye ulahlekelwe ziiponti ezingaphezulu kwaye ubuyele kumfanekiso wakho wangaphambili.