Kubalulekile Khathalela ukutya kwethu Ukuba sifuna ukugcina intliziyo eqinile kwaye isempilweni, kufuneka sonyuse ukusetyenziswa kweziqhamo kunye nemifuno. Kuyacetyiswa ukuzithatha ziluhlaza okanye ziphekwe ngentsimbi okanye umphunga.
Amafutha agcwalisiweyo, Ukutya okugqityiweyo kunye neesosi ezilungisiweyo akunampilo kwaphela kwaye ukuba siyazisebenzisa gwenxa ezi mveliso sinokuba senza into embi emzimbeni wethu.
Ngaphandle kokutya, kufuneka sihlale simile, kwaye sibe nobunzima obusempilweni, ngaphakathi kwamanqanaba okubonakala kwethambo lethu, ubudala kunye nesini. Ukuzilolonga rhoqo kubalulekile njengokugcina ukutya okunezondlo, okusempilweni.
Ukutya ekufuneka kutyiwe kakhulu kukutya
- Ukutya okunotye kwifayibha: zezona zikunceda ususe iityhefu emzimbeni ongazifuniyo, zikuncede uhlambe amathumbu, ugcine umzimba ococekileyo. Uya kufumana ifayibha kwiinkozo ezipheleleyo, ezifana nezonka, ipasta, kunye nemidumba.
- Iziqhamo kunye nemifuno: Kufuneka sihlale sikhetha ezona zilungileyo, nangona kunjalo, ayinamsebenzi nokuba zizityalo kunye nemifuno efriziwe, kuyacetyiswa ukuba uzisebenzise nangaluphi na uhlobo.
- Ukutya okuqukethe iOmega 3 fatty acids, Njengazo zonke iintlanzi eziluhlaza.
- Amafutha asempilweniEzi zifumaneka kumandongomane, ii-oyile eziyimfuneko ezisuka kwintlanzi, imbewu yeflakisi, iiavokhado okanye i-oli ye-oliva eyongezelelweyo.
- Ubisi olunamanzi nokuba ziitshizi, ubisi okanye i-kefir.
Ukutya ekufuneka kuncitshisiwe ekudleni
- Amafutha adlulayo: Ezi zi-hydrogenated okanye i-hydrogenated fats.
- Ubisi luphela: ezi zibonelela ngamafutha amaninzi.
- Amaqanda amaqanda.
- Inyama ebomvu, iisoseji, inyama egalelwe inyama neyosiweyo.
- Ukutya okuhlanganisiweyo, ezo ziqukethe iigrama ezininzi zetyuwa.
- IinkozoEzi ziqulathe izixa ezikhulu zeswekile.
- Isonka esimhlophe kunye nomgubo ococekileyo.
Kufuneke Ku ukunciphisa amafutha aqinileyo, ezinje ngebhotolo, isinqumama okanye imajarini Kuya kufuneka sigxininise ukuba amafutha ayimfuneko ekusebenzeni kakuhle komzimba, nangona kunjalo, kufuneka sazi ukuba sikhetha njani esempilweni.
Kuya kufuneka siqwalasele ngakumbi okubhaliweyoSele inazo zonke iinkcukacha malunga nendlela ezilungiselelwe ngayo kwaye zeziphi izithako eziyenzayo. Kuya kufuneka sijonge kumafutha agcweleyo kunye nee-carbohydrate, kwiimeko ezininzi iswekile.
Indlela efanelekileyo yokunciphisa umzimba kunye nokuhlala usempilweni kukuthatha ukutya ngendlela esempilweni kunye nobomi ngokubanzi, kuthintele ukutya okungalunganga okuneswekile kunye namafutha amabi, kunye nokuzama ukugcina ukutya okusempilweni. ifriji egcwele iziqhamo kunye nemifuno, ukutya okunefayibha eninzi, kunye neeyogathi ezinamafutha asezantsi.