Xa sithetha ngokutya, sibhekisela kwiintlobo ezahlukeneyo zokutya ezijoliswe kwiinjongo. Kukho abo bafuna ukunciphisa umzimba, abanye ukufumana ubunzima bemisipha okanye ukuyigcina. Kukho ezo zicetyiswa yingcali, ukuziqhelanisa neempawu zakho, kunye nezo zilandelwa sisininzi ngendlela esekwe ngaphambili. Nokuba, ukongezelela okanye iziyobisi ezikhawulezisa naziphi na iinkqubo nazo ziyaziswa.
Kukho amawaka ezidlo, uninzi lwazo kakhulu kwaye ezinye zilungelelene. Namhlanje siza kukuxelela malunga neentlobo ezahlukeneyo esinokuzifumana ngokuxhomekeke kwiimpawu zomntu ngamnye (ngaphandle kokungena kwi-vegan okanye kwintsimi yemifuno).
Kwakhona, olu luhlelo nje. Ukufumanisa ukuba luhlobo luni lokutya ekufuneka ulutye, yiya kwi-dietitian-nutritionist eya kuvavanya imeko yakho kwaye icwangcise isicwangciso sakho. Kubalulekile ukuba uyazi injongo yakho kunye nobuthathaka ekufuneka ubuphucule.
Iintlobo zokutya kuxhomekeke kwinjongo
Xa uqala ukutya, unenjongo, ukuba akunjalo, kutheni, akunjalo? Kaloku, kukho ulwahlulo olufutshane lokutya okuxhomekeke kwinjongo esizibekele yona. Kufuneka kuthiwe ukutya kufuneka kulawulwe kwaye kunyanzeliswe ngabatyeleli abaqeqeshiweyo kunye neengcali zezondlo, kwaye kufuneka sikhumbule ukuba ukutya apho ulambile khona, okanye apho utya uhlobo olunye lokutya, okanye izidlo ezineemveliso ezithatha indawo, azisempilweni okanye kucetyiswa.
Ulungiso
Luhlobo lokutya olunjongo yalo ikukugcina ubunzima, xa sele sifikelele kwimeko efanelekileyo yomzimba. Akufanele kusilahlekele nakuphi na ukubandezeleka ukuze siyenze kwaye inokugcinwa ubomi bethu bonke.
Into ephawulekayo ngolu hlobo lokutya kukuba kuphelisa umphumo wokubuyela kwakhona, ekubeni siya kube sifunde ukuphucula indlela esitya ngayo ibe asiyi kubuyela kwindlela esasiphila ngayo ngaphambili. Ukongezelela, ekubeni ungekho ngqongqo kangako, asiyi kuthwala naluphi na uhlobo lomthwalo, yaye asiyi kuwugqala njengembopheleleko.
Nangona kuyinyani, olu hlobo lokutya aluyi kusebenza ukuba asizange silahlekelwe ubunzima obufunekayo ngaphambili. Kwaye, nangona kubonakala kulula kakhulu, ukuba awungomntu oqeqeshekileyo okanye ophila ngendlela enempilo, kuya kuba nzima kakhulu kuwe ukulawula ukuyigcina ekuhambeni kwexesha.
Ukunciphisa umzimba
Lolona hlobo lokutya olufunwa kakhulu, ngaphandle kwamathandabuzo. Injongo yakho imiselwe ukuphulukana nenani leekhilogram, ukuba kunokwenzeka, ngamafutha omzimba. Ukuba sifezekisa ngendlela enempilo kunye nenkqubela phambili, utshintsho luya kulawulwa kwaye lunokugcinwa ngokuhamba kwexesha. Ngokufanayo, inokuthweswa isidanga ngokuxhomekeke kwimpendulo esiyifumanayo.
Isinyathelo sokuqala sitshintshe indlela esiphila ngayo (ukuba sineekhilo ezingaphezulu) luhlobo lokutya. Oku kukutya okunokubiza kakhulu de sikwazi ukuguqula imikhwa yethu entsha yokutya ibe yinkqubo yesiqhelo. Ngelishwa, luhlobo lokutya oluyekwa kakhulu kuba kunzima ukulandela iinyanga ezininzi.
Zuza ubunzima bemisipha
Ukufumana ubunzima ngendlela enempilo, kufuneka sigxininise ekufumaneni ubunzima bemisipha ukuze siphephe ukugcina amanqatha. Kuya kubakho i-caloric surplus kwaye kuqala kuya kunikwa ukusetyenziswa kweprotheyini ukuvelisa izihlunu ezininzi. Uninzi lucinga ukuba, kwinqanaba lobuninzi bezihlunu, banokuzifaka ngokutya okungenamsoco. Oko kuya kubangela ubunzima kuphela, ngenxa yokufumana amafutha amaninzi.
Oku kutya kufuneka kuhambe kunye netafile yoqeqesho, Ngaphandle koko siya kuzuza ubunzima kuphela, kodwa loo nto eyongezelelweyo ayiyi kuba yimisipha, kodwa amanqatha aqokelelweyo asikwazanga ukuphelisa okanye ukuguqula. Uphawu olungathandabuzekiyo lokuba mhlawumbi sidla iikhalori ezininzi kunokuba kuyimfuneko, okanye asizilolongi ngokwaneleyo.
Ukutya okuxhomekeke kwizondlo
Ezi ntlobo zokutya ziqhelekile kakhulu kunokuba sihlala sicinga. Luthotho lokhetho esinokulwenza ngokusekelwe kwinjongo yethu. Kolu hlobo lokutya kukwacetyiswa ukuba ukhokelwe kwaye ucetyiswe yingcali yezondlo, kuba kungenjalo sinokwenza ngokungazi senze ukungalingani okuyingozi kwimpilo yethu.
i-carbohydrates ephantsi
Eyona nto ixhaphakileyo kukutya kwe ketogenic. Ibandakanya ukukhawulela ukusetyenziswa kweekhabhohayidrethi, kodwa ngaphandle kokuguqula ukungena kweeprotheni okanye amafutha. Ngokuqhelekileyo isetyenziswe njengendlela esebenzayo yokunciphisa umzimba, kuba nayiphi na imveliso yomgubo, iswekile, i-pasta, njl njl. Inokuba nenzuzo yokuba abantu abaninzi bakufumanisa kulula ukuphelisa iqela lezondlo kunokubala iikhalori.
Kwaye yingxaki leyo, asinako ukuziphelisa ngokupheleleyo iicarbohydrates kuba siya kuba njalo ukhathazwa kukunqongophala kwezondlo, into eyingozi kakhulu empilweni. Ukongeza, ukucinezela iicarbohydrates kudla ngokuba yeyona nto inzima kuyo nayiphi na ukutya, kuba kukutya esikuqhelileyo kwimihla yethu.
iikhalori eziphantsi
Zikwaluhlobo oluqhelekileyo lokutya. Umthamo wokutya uyancitshiswa, kungakhathaliseki ukuba izondlo, ukuze ufezekise ukukhawulwa kwekhalori. Into ethi ithiyori ibonakala ilula kwaye ikhuselekile, kodwa eneneni inzima kakhulu, kwaye sihlala singxamele ukufikelela usukelo lwethu kwaye yiyo loo nto siphela sinciphisa iikhalori kunye nezixa zokutya kakhulu.
Nangona sikwazi ukukhetha ukutya esiza kukususa ekutyeni, ukungalingani kunokwenzeka ukuba awunalo ulawulo lobungcali. Ukutya okungummangaliso kuhlala kolu hlobo, ke kufuneka sithathele ingqalelo ekhethekileyo ngempilo yethu, ngakumbi kwimeko yolutsha olubonisa imizimba kunye nenkangeleko yomzimba yabaphembeleli be-Instagram.
amafutha amancinci
Ukunqanda umlinganiselo wamafutha esiwatyayo kulula kunokwenza ngecarbohydrates. Unokuphelisa iikhalori ngendlela elula, ngaphezu kokulawula ukulawula i-cholesterol kunye ne-triglycerides. Nangona kunjalo, azibonakali kwaye azikhuthazwa ukutya (ukuba siphelisa ngokupheleleyo ukusetyenziswa kwamafutha anempilo).
Eminye imizekelo yokuphelisa amanqatha amabi kumafutha anempilo yi tshintsha i-ribeye yentlanzi eluhlaza, tshintsha ioyile kajongilanga kwioyile yomnquma enyulu, nciphisa ukutya okuqhotsiweyo okanye ukuphelise kwaye upheke ngcono ngokutshisa, yongeza amantongomane kukutya kwethu kwemihla ngemihla, uthintele ibhotolo okanye uyitshintshe ibe imajarini, yonyusa inani leziqhamo, imifuno, iimbotyi, imbewu kunye nabanye. , ukunciphisa iishukela kangangoko kunokwenzeka, ukuphelisa i-sausage, ukunciphisa iimveliso zobisi kunye namaqanda, njl.