Ukudla okuhlukanisiwe kungaphakathi kweqembu lezindlela zokunciphisa ukuthi alunqandi noma yiluphi uhlobo lokudla futhi lokho kuvumela umuntu onquma ukulandela udle okuncane kwakho konke, ngakho-ke akubhekwa njengokudla okunomkhawulo kohlobo lokudla.
Lolu hlobo lokudla lubhekiswe kulabo bantu abafuna ukunciphisa umzimba nakulabo abafuna ukuyigcina futhi bagweme ukubamba amakhilogremu ambalwa engeziwe. Okulandelayo ngizokutshela okwengeziwe mayelana ukudla okuhlukanisiwe ukuze wazi konke izinzuzo nezingozi zayo.
Izici zokudla okuhlukanisiwe
Ukudla okuhlukanisiwe kungokwalolo qembu lezidlo ukuthi azinqandi noma yiluphi uhlobo lokudla ohlelweni lwakho lokwehlisa isisindo. Isihluthulelo sokudla okunjalo ukwehlukana amafutha, amaprotheni nama-carbohydrate futhi ngale ndlela ugweme ukuzihlanganisa epuletini elifanayo.
Ngokuthatha ngokwehlukana lezi izakhamzimba, umzimba uthatha ingxenye yamafutha ewagcinile ukwazi ukwenza kahle ngaphezu kokuqeda inani elikhulu loketshezi, okusiza ukunciphisa amanoni omzimba wakho.
Elinye lamaphuzu alivunayo yalolu hlobo lokudla, ukuthi kusiza umuntu okulandelayo ukuhlukanisa ngokusobala iqembu ngalinye lokudla. Ngale ndlela, umuntu oshoyo angadla ngendlela enempilo ngokuphelele futhi olinganiselayo.
Amaqembu okudla ekudleni okuhlukanisiwe
Njengoba senginitshelile ngaphambili, isici esiyinhloko kokudla okuhlukanisiwe ukuthi kuhlanganisa ama- izinhlobo ezahlukene zokudla kuya ngezakhi eziwuqambayo.
ama-carbohydrate
- Ilayisi
- Ukolweni
- Pan
- Pasta
- Ummbila
- I-Legumes
- inkinobho yomcibisholo wokuphenya
- Izambane
Amafutha
- Amafutha omnqumo
- Amafutha we-sunflower
- I-Avocado
- I-almond
- I-Pistachio
- Ama-hazelnuts
- Ama-Walnuts
- chocolate
- Amapayipi
amaprotheni
- I-Carne
- I-Pescado
- Ukudla kwasolwandle
- Okuphuma ubisi nobisi
- Amaqanda
Izithelo
- ikiwi
- I-Lemon
- I-Naranja
- UTangerine
- Iphayinaphu
- Uva
- Ama-Strawberry
- I-Apple
- Banana
- utamatisi
- Pera
- IPENTSHISI
Imifino nemifino
- Ilethisi
- I-Swiss chard
- UCelery
- isitshalo esihlobene no-anyanisi
- Broccoli
- Ukholifulawa
- I-asparagus
- Isipinashi
- Amakhowe namakhowe
- Isitshalo seqanda
- Ithanga
- Ikhukhamba
- I-Pepper
- UZucchini
Ukuhlanganisa kanjani ukudla ekudleni okuhlukanisiwe
Ngemuva kwalokho ngizokunika imihlahlandlela yini okufanele uyilandele uma kuziwa hlanganisa ukudla okwehlukile ekudleni okuhlukanisiwe:
- Awukwazi ukuhlanganisa ukudla okunamafutha ne- amaprotheni
- Awukwazi ukuhlanganisa okuhlukile carbohydrate epuletini elifanayo.
- Akufanele uhlanganise ama-carbohydrate ne- amaprotheni
- ngakho imifino efana nemifino ungakuxuba nokunye ukudla inqobo nje uma kungezona izithelo.
- Kufanele udle isithelo ku- phakathi kwamabili noma ntambama futhi ngaphandle kokuxubana nokunye ukudla.
- Akufanele udle amaprotheni noma ama-carbohydrate ngesikhathi sedina.
- Ugwadule Kufanele iqukethe ikhofi, ukumnika noma i-yogurt eshibhile.
- Ngenkathi udla awukwazi ukuphuza iziphuzo ezinoshukela noma amajusi.
- Ukungeniswa kwe- utshwala noshukela.
Isibonelo semenyu yamasonto onke yokudla okuhlukanisiwe
Ngizokukhombisa ngokulandelayo isibonelo semenyu lokho kungasebenza njengesisekelo salokho akuphakamisayo ukudla okuhlukanisiwe.
- UMsombuluko: Okwekusasa isitsha se muesli nobisi ukumnika itiye eliluhlaza. Ekuseni ungaba nayo eyodwa ucezu lwesithelo. Ukudla i-pasta nemifino kanye ne-yogurt ene-skimmed. Ukudla isiqeshana sesithelo. Ukudla kwakusihlwa isaladi eluhlaza, izinhlanzi ezibhakiwe nokumnika.
- NgoLwesibili: Okwesinkwa sasekuseni nge amafutha e-olive nekhofi. Ekuseni phakathi nocezu lwesithelo. Ngesikhathi sokudla kwasemini inkukhu ebhakiwe nemifino kanye ne-yoghurt enesikimu. Ukuthola ukumnika ukudla okulula. Ngesikhathi sokudla a iqanda eliqhuqhiwe elinemifino nokumnika.
- NgoLwesithathu: Ngesikhathi sasekuseni ungaba nakho amasoseji ahlukahlukene eduze kokumnika. Ekuseni phakathi nocezu lwesithelo. Ukudla i- imidumba nesaladi yemifino kanye ne-yogurt enesikimu. Uma kuziwa ekutholeni isidlo, ucezu lwesithelo. Ukuze kudle isidlo sakusihlwa imifino ethosiwe, a i-prawn omelette yesiFulentshi nokumnika.
- NgoLwesine: Okwebhulakufesi ungaba nakho okunye okusanhlamvu nge yogurt ephilayo eduze a ukumnika itiye elibomvu. Ekuseni phakathi nocezu lwesithelo. Ngesikhathi sokudla kwasemini ipuleti lesitshulu se-turkey nokumnika. Ukudla isiqeshana sesithelo. Okokudla kwakusihlwa isaladi eluhlaza kanye nama-clams ashubile kanye ne-yogurt ephilayo.
- NgoLwesihlanu: Kwebhulakfesi ushizi ongenamafutha kanye neyogathi ephilayo kanye nokumnika. Ekuseni phakathi nocezu lwesithelo. Ukudla amanye ama-macaroni anamakhowe kanye neyogathi ye-bio. Ukudla isiqeshana sesithelo. Okwe-dinner kancane salmon eyosiwe kanye ne-yoghurt enesikimu.
- NgoMgqibelo: Ngesikhathi sasekuseni ungaba nakho ubhontshisi onamafutha omnqumo kanye ne-yogurt ene-skimmed kanye ne-infusion. Ukuba nocezu lwesithelo ngesidlo sasemini. Ngesikhathi sokudla kwasemini inyama yenkomo eyosiwe ngemifino eshayiwe kanye nokufakwa ngaphakathi. Ukudla isiqeshana sesithelo. Okokudla kwakusihlwa i-omelette ye-asparagus nokumnika.
- NgeSonto: Ngesikhathi sokudla kwasekuseni inkomishi ye-muesli nge-yogurt ene-skimmed kanye ne-infusion. Ngesidlo sasemini ucezu lwesithelo. Ukudla ipuleti lesitshulu se-turkey nemifino kanye ne-yoghurt enesikimu. Ukudla isiqeshana sesithelo. Esikhathini sakusihlwa ungaba nakho isobho lemifino kanye nezinye izimbaza ezinamanzi kanye nokufakwa ngaphakathi.
Ingabe ukudla okuhlukanisiwe kuyasebenza?
Ngokusho kwabaningi abondlayo, ukudla okuhlukanisiwe uhlelo oluhle kakhulu lokwehlisa isisindo ukulahlekelwa ngamakhilogremu ambalwa ngaphandle kokulamba kakhulu futhi nge ukulethwa okwanele komzimba. Ngokusobala isihluthulelo sempumelelo yalokhu kudla asitholakali ekwahlukaniseni amaqembu ahlukene okudla, kepha isizathu sokusebenza kwayo kulele ukudla okuphansi kwekhalori nokwenqatshelwa kokungeniswa kwemikhiqizo ehlukene eyingozi emzimbeni njenge lokhu kunjalo ushukela noma utshwala.
Noma kunjalo, ngezansi Ngikushiya ividiyo ngamaphi amanani uma kufanele ukuqala lokhu kudla futhi ulahlekelwe yilawo maphawundi bese ubuyela esimeni sakho sangaphambilini.