Ukuvela kwemikhwa yokutya kwiminyaka yakutshanje kusinceda sikuqonde ngakumbi ukubaluleka kokutya okunesondlo. Into yokuqala ekufuneka sicacelwe kukuba eli gama ukutya Ayibhekiseli kwinkqubo yexesha elifutshane, kodwa kwindlela yokuphila, uhlobo lokutya. Kuyimpazamo ukucinga ngokutya okunempilo okwethutyana, kunye nesizathu sokunciphisa umzimba, kwaye emva kweenyanga ezimbalwa ubuyele kwimikhwa emibi.
Ukutshintsha imfundo yethu yokutya kunzima kakhulu kunokuba kubonakala. Umntu oye waqhelana nokutya ngendlela ethile, ngokutya okucokisekileyo kunye noqoqosho, uya kufuna ixesha kunye nomonde ukuze atshintshe ingqondo yakhe.
Ukutyhubela iminyaka, ukutya ukutya okunesondlo kunokwenzeka ngakumbi. Ngoku asixhomekekanga ekubeni nokutya okungaphaya okanye ngaphantsi ekufikeleleni, kuba ngenxa yolondolozo, imveliso kunye neenkqubo zothutho sinokuba nalo naluphi na uhlobo lweziqhamo kwivenkile enkulu. Kwanenxalenye yeentlanzi esizityayo zisuka kwamanye amazwe ukuze zisinike iindidi ezininzi.
Ngaba ngokwenene ufuna ukwazi ukuba zeziphi iimpawu zokutya okunokulinganisela kwaye ngubani na? Siyakuxelela.
Ingaba iquka ntoni ukutya okunesondlo?
Kuninzi okuthethwayo malunga nokulinganisela, kodwa bambalwa abayaziyo into esiyithethayo. Ukulungelelana ekwenzeni inani lezidlo? Ekutyeni umlinganiselo ofanayo wezondlo? Xa sithetha ngokutya okuhlukahlukeneyo kunye nokulinganisela, sibhekisela ekuzinzeni kwamandla, izondlo kunye nezixa eziyimfuneko kumntu ngamnye. Awukwazi ukuphosa i-cereals, imifuno, iziqhamo, iimveliso zobisi, inyama, amafutha ... Ngoko libala malunga nokungabandakanyi naluphi na uhlobo lwezondlo kolu hlobo lokutya.
Ukuba sisebenzisa ngokugqithisileyo nasiphi na izondlo, nokuba sisempilweni kangakanani na, siya kuba sisilela kwibhalansi. Izixa ezilinganiselweyo ziya kusinceda sigcine ubunzima bethu kwaye siphephe izifo izifo zentliziyo ezifana nokutyeba kakhulu okanye isifo seswekile.
Xa unokutya okungalunganga, usebenza kumanqanaba angaphantsi kwawona afanelekileyo kwaye unokufumana iintsholongwane zosulelo, ukudinwa, inkungu yengqondo, okanye ezinye iimeko zempilo. Ezinye zezona zizathu ziphambili zokufa zinonxibelelwano oluluqilima lokutya okungalunganga.
Kwelinye icala, ukutya esikutyayo kunomlinganiselo othile Iikhalori Ngaphezu kwento ebonakalayo, iikhalori zingumlinganiselo wokuba angakanani amandla afunyanwa ngumzimba wakho xa usaphuka kwaye ugaya ukutya. Inani leekhalori ozifunayo umzimba wakho lixhomekeke kwiminyaka yakho, isini, kunye nenqanaba lomsebenzi. Iimfuno zeCaloric ziyancipha njengoko usiya ebudaleni, ngoko ke umntu omdala oneminyaka engama-85 ubudala uya kufuna iikhalori ezimbalwa kunomntu oneminyaka engama-50 ubudala.
Kukuphi ukutya okwenza i-balanced diet?
Kufuneka ngokuyintloko utye ukutya okunezondlo-ezixineneyo ezibonelela ngelona xabiso lezondlo kwinani leekhalori ezenziweyo. Oku kuqinisekisa ukuba umzimba usebenza amacandelo aphezulu kwaye uyondla ngexesha elide.
Ukutya okusemgangathweni ophezulu kunezondlo ezahlukeneyo ezibandakanya iivithamini, iiminerali, i-fiber, iprotheni, i-carbohydrates, i-fat enempilo, kunye nezinye izinto, ezifana ne-antioxidants. Ukutya okunesondlo kuqala ngomlinganiselo ochanekileyo wokutya kwizinto ezintandathu eziphambili:
- Iiproteni. Iiprotheyini kufuneka zenze ikota yepleyiti yakho. Khetha inyama ebomvu ebhityileyo, ishellfish, inkukhu, amaqanda, amandongomane, iimbotyi, iimbotyi, kunye nembewu.
- Iziqhamo. Iziqhamo kufuneka zenze ikota yepleyiti yakho. Khetha iziqhamo ezomisiweyo, ezitsha okanye ezikhenkcezisiweyo, kodwa khumbula ukuba iziqhamo ezomisiweyo zigxininiswe ngakumbi kwiswekile yendalo. Iijusi zeziqhamo zineswekile eninzi kwaye akufanele zibe yinxalenye enkulu yokutya kwakho.
- Imifuno. Imifuno kufuneka yenze ikota yepleyiti yakho ukuba nawe utya iziqhamo. Ngaphandle koko, kufuneka bazalise isiqingatha sepleyiti yakho. Xa ukhetha imifuno, khetha ama-subgroups ahlukeneyo ukuze ujabulele inzuzo enkulu.
- Ukutya okuziinkozo Iinkozo kufuneka zithathe ikota yepleyiti yakho. Iinkozo kufuneka ziphume kukhetho lokutya okuziinkozo nanini na kunokwenzeka, kubandakanywa i-oats, i-rye emnyama, iquinoa, i-cornmeal epheleleyo, irayisi yasendle okanye emdaka, kunye ne-amaranth.
- Amafutha Nangona amanye amanqatha eyimfuneko ekutyeni okunempilo, uhlobo kunye nomgangatho okhoyo uyahluka. Khetha iioyile ezisempilweni ezingaxutywanga njengeoyile yomnquma enyulu okanye ioyile kajongilanga, kwaye unciphise ukutya kwakho malunga ne-27 grams ngosuku. Ukutya okuphezulu kumafutha anempilo kubandakanya imbewu ye-chia, iflaksi yomhlaba, iavokhado, amandongomane, imbewu kunye nentlanzi.
- Iimveliso zederi. Iimveliso zobisi zinezondlo ezibalulekileyo ezifana nekhalsiyam kumazinyo namathambo awomeleleyo. Iinketho ezicetyiswayo kakhulu zezo zinamafutha aphantsi okanye angenawo amafutha afana nobisi, i-yogurt, ushizi, i-kefir kunye ne-buttermilk.
Kunoko, kukho okunye ukutya okufuneka kuphetshwe okanye kulinganiselwe. Ngokomzekelo, kucetyiswa ukuba ugweme iikhalori ezingenanto, ukunciphisa ukutya okujongwa kakubi kwizondlo. Eminye imizekelo ecacileyo kukutya okucutshungulwayo kakhulu, iinkozo ezihlanjululweyo, iishukela eziphuculweyo, iziphuzo ezinoshukela, inyama ebomvu kunye neprosesa, i-saturated kunye ne-trans, kunye nokutya okuphezulu kwe-glycemic index.
Kufuneka unciphise ukutya kwakho kwetyuwa kunye neeswekile ezongeziweyo. I-sodium eninzi inokunyusa uxinzelelo lwegazi kwaye yandise ingozi yesifo senhliziyo kunye ne-stroke, ngelixa iswekile eninzi inokunyusa ingozi ye-cavities kunye nokukhuluphala.
Iziselo ezinxilisayo zichaphazela i-cholesterol, i-triglyceride, kunye namanqanaba e-insulin. Basenokunyusa iingozi zokudumba okanye ukonakaliswa kwesibindi, uxinzelelo lwegazi oluphezulu, ukutyeba, okanye kwanomhlaza othile.
Ngaba sitya kuphela kuba sinyanzelekile?
Kuya kuba yinto efanelekileyo ukuhlala usitya ngokulinganayo ngokusekelwe kwiimfuno zesidlo. Inyaniso yeyokuba abantu batyela ukuzonwabisa nangokwemikhwa yabo yokutya. Xa siphuma ukuya kudla ngaphandle kwendlu okanye sicinga ngokupheka isitya, ezinye izinto zihlala zinefuthe phambi kwexabiso lesondlo. Inyaniso yokuba ivumba layo, inevumba elimnandi, inencasa kwaye inencasa, nokuba inexabiso elifanele uqoqosho lwethu nayo iyaphazamisa ekukhetheni ukutya kwethu, nangona kungekho nanye kwezi zinto ezincedayo. kuthi ngokwezondlo.
Ukutya ukutya okunokulinganisela kuqinisekisa ukuba sinciphisa umngcipheko wokubandezeleka kwezifo okanye ukulibazisa ukubonakala kwabo, kwimeko yokuba kunokwenzeka ukuba bahlupheke kuyo.