Iindlela ezili-11 ezilula zokuQala ukuTya okucocekileyo namhlanje

Umxholo

• Yintoni ukutya okucocekileyo?
• 1. Yitya imifuno neziqhamo
• 2. Nciphisa ukutya okwenziweyo
• 3. Funda iilebhile
• 4. Yeka ukutya iikhabho ezisulungekisiweyo
• 5. Thintela iioyile zemifuno kwaye usasaze
• 6. Gxotha iswekile eyongeziweyo nangayiphi na indlela
• 7. Nciphisa ukusela utywala
• 8. Faka imifuno kwiiresiphi
• 9. Kuphephe ukutya okutyiwa
• 10. Yenza amanzi abe sesona siselo siphambili
• 11. Khetha ukutya kwizilwanyana eziphakanyisiweyo
• Umgca wezantsi

Igama "ukutya okucocekileyo" sele lidume kakhulu kwezempilo.

Yindlela yokutya egxile kukutya okutsha, okupheleleyo. Le ndlela yokuphila inokuba lula kwaye ibe mnandi okoko ulandela izikhokelo ezimbalwa ngokubanzi.

Nazi iingcebiso ezilula ezili-11 zokuqalisa ukutya ucocekile.

Yintoni ukutya okucocekileyo?

Ukutya okucocekileyo akunanto yakwenza nokutya okucocekileyo okanye okungcolileyo.

Kubandakanya ukukhetha okucutshungulweyo okuncinci, ukutya okwenyani okunika izibonelelo eziphezulu zesondlo.

Umbono kukutya ukutya okusondele kwimeko yabo yendalo kangangoko kunokwenzeka.

Ukukhetha ukutya okusesikweni nokuzinzileyo kukwayinxalenye yokutya okucocekileyo.

ISISHWANKATHELO Ucocekile
ukutya kubandakanya ukukhetha ukutya okusetyenzwa kancinci, okuphakanyisiweyo ngokokuziphatha,
kwaye zizityebi kwizondlo zendalo.

1. Yitya imifuno neziqhamo

Imifuno kunye neziqhamo ngokuqinisekileyo ziphilile.

Zilayishwe ngefayibha, iivithamini, iiminerali, kunye nezityalo ezixhasa ukulwa nokudumba nokukhusela iiseli zakho kumonakalo ().

Ngapha koko, uninzi lophononongo olukhulu lokujonga ludibanisa iziqhamo eziphezulu kunye nokutya imifuno kumngcipheko ophunguliweyo wezifo ezifana nomhlaza kunye nesifo sentliziyo (,,,).

Imifuno emitsha kunye neziqhamo zikulungele ukutya okucocekileyo, njengoko uninzi lunokutya luhlaza kwangoko emva kokuvuna kunye nokuhlamba.

Ukukhetha imveliso yendalo kunokukunceda uthathe ukutya okucocekileyo ngokuthatha inyathelo lokunciphisa ukubonakaliswa kwezibulali zinambuzane kunye nokukhulisa impilo yakho ().

Nazi ezinye iindlela ezilula zokubandakanya iziqhamo kunye nemifuno kwisidlo sakho:

• Yenza iisaladi zakho zinemibala kangangoko kunokwenzeka, kubandakanya ubuncinci
  imifuno emithathu eyahlukileyo ukongeza kwimifuno.
• Yongeza amajikijolo, iiapile ezinqunqiweyo, okanye izilayi zeorenji kwizinto ozithandayo
  izitya.
• Hlamba
  usike imifuno, uyiphose ngeoyile ye-olive kunye nemifuno, kwaye uyibeke endaweni eyi
  isitya kwifriji yakho ukufikelela ngokulula.

ISISHWANKATHELO Imifuno
kunye neziqhamo kufuneka zibe sisiseko sokutya okucocekileyo. Konke oku kutya
ifuna ukulungiswa okuncinci kwaye ibonelele ngezibonelelo ezininzi zempilo.

2. Nciphisa ukutya okwenziweyo

Ukutya okucutshungulwayo kuchasene ngokuthe ngqo nendlela yokuphila ecocekileyo yokutya, njengoko ziye zaguqulwa kwimeko yazo yendalo.

Uninzi lwezinto ezenziweyo ziye zaphulukana nefayibha kunye nezondlo kodwa zafumana iswekile, iikhemikhali, okanye ezinye izinto. Ngaphezulu, ukutya okwenziweyo kunxulunyaniswe nokudumba kunye nokwanda komngcipheko wesifo sentliziyo ().

Nokuba izithako ezingekho mpilweni azongezwanga kwezi mpahla, zisasilela uninzi lwezibonelelo ezinikezelwa kukutya okupheleleyo.

Ukutya okucocekileyo kubandakanya ukunqanda ukutya okugqityiweyo kangangoko kunokwenzeka.

ISISHWANKATHELO
Ukutya okuqhubekekayo kungqubana nokutya okucocekileyo
imigaqo-siseko ngenxa yolondolozo lwabo kunye nokusilela kwezondlo.

3. Funda iilebhile

Nangona ukutya okucocekileyo kusekwe kukutya okupheleleyo, ukutya okutsha, iintlobo ezithile zokutya okuhlanganisiweyo zinokufakwa, ezinje ngemifuno epakishwe, amandongomane nenyama.

Nangona kunjalo, kubalulekile ukuba ufunde iilebheli ukuze uqiniseke ukuba azikho izinto zokulondoloza, iswekile eyongeziweyo, okanye amafutha angenampilo.

Umzekelo, amandongomane amaninzi agcadiwe kwioyile yemifuno, enokuthi ibeke emngciphekweni onxulumene nobushushu. Kungcono ukutya amandongomane aluhlaza - okanye ukuwosa wedwa kubushushu obuphantsi.

Ukongeza, imixube yesaladi yangaphambi kokuba ihlanjwe inokonga ixesha kodwa inokugcina izongezo-ngakumbi kunxibo yesaladi ehlala ifakiwe.

ISISHWANKATHELO
Ukugcina ukutya ngendlela ecocekileyo, funda
iilebheli zokuqinisekisa ukuba imveliso ehlanganisiweyo, amandongomane, inyama, kunye nokunye ukutya akukho
izithako ezithandabuzekayo.

4. Yeka ukutya iikhabho ezisulungekisiweyo

Iicarbs ezicociweyo kukutya okucutshungulwayo okulula ukutya kakhulu kodwa okunika ixabiso elincinci lesondlo.

Uphando luye lwadibanisa ukusetyenziswa kwe-carb ecocekileyo kunye nokuvuvukala, ukuxhathisa kwe-insulin, isibindi esinamafutha, kunye nokukhuluphala (,,).

Ngokuchasene noko, ukutya okuziinkozo okupheleleyo- okubonelela ngezinongo ezininzi kunye nefayibha- kunokunciphisa ukudumba kunye nokukhuthaza impilo engcono yegut (,).

Kwisifundo esinye kubantu abangama-2,834, abo bathe badla ukutya okuziinkozo ngokupheleleyo babengenamathuba okuba namanqatha esisu agqithisileyo kunalawo ajolise kwiingqolowa ezicokisekileyo ().

Ukuba utya iinkozo, khetha ezona ntlobo zincinci zicutshuliweyo, ezinje ngesonka esiziinkozo kunye ne-oats. Hlala kude nokutya okutya okulungele ukutya, isonka esimhlophe kunye nezinye iicarb.

ISISHWANKATHELO
Iinkozo ezicociweyo zinokudumba, njengoko zisilela
ifayibha kunye nezinye izakha mzimba ezixabisekileyo. Ukutya okucocekileyo, khetha ukuqhubekeka kancinci
iinkozo - okanye uziphephe ngokupheleleyo.

5. Thintela iioyile zemifuno kwaye usasaze

I-oyile yemifuno kunye neemargarines ayihlangabezani neenqobo zokutya ezicocekileyo.

Ukuqala, ziveliswa ngokutsalwa kwemichiza, ezenza ukuba zilungiswe kakhulu.

Ezinye ioyile zikwanamanqanaba aphezulu e-omega-6 fat linoleic acid. Izifundo kwizilwanyana nakwiiseli ezizimeleyo zibonisa ukuba yonyusa ukudumba, okunyusa umngcipheko wokufumana ubunzima kunye nesifo sentliziyo (,,).

Ngelixa amafutha okuhambisa enqatshelwe e-United States nakwamanye amazwe, amanye amajargarines kunye nokusasazeka kusenokwenzeka ukuba kunexabiso elincinci (17,).

Nangona ukutya okucocekileyo kudimaza zonke iioyile zemifuno kwaye kunwenwa, kubalulekile ukuba utye inani eliphakathi lamafutha asempilweni. Ezi ziquka iintlanzi ezinamafutha, amandongomane, kunye neavokhado. Ukuba awukwazi ukunqanda ioyile yemifuno ngokupheleleyo, khetha ioyile yomnquma.

ISISHWANKATHELO IiMargarines
kwaye ezinye iioyile zemifuno zicutshungulwa kakhulu kwaye zinxulunyaniswa nomngcipheko okhulayo
isifo. Khetha ioyile esempilweni, eyenziweyo encinci kunye namafutha.

6. Gxotha iswekile eyongeziweyo nangayiphi na indlela

Kubalulekile ukunqanda iswekile eyongezelelweyo ukuba uzama ukutya okucocekileyo. Nangona kunjalo, iswekile eyongeziweyo ixhaphake kakhulu-kwaye ikwafumaneka ekutyeni okungangcamli ngokukodwa okuswiti, njengeesosi kunye nee-condiments.

Zomibini iitafile zeswekile kunye nesiraphu yengqolowa ene-high-fructose ziphezulu kwifructose.

Izifundo zibonisa ukuba eli qela linokudlala indima ekutyebeni kakhulu, isifo seswekile, isibindi esinamafutha, kunye nomhlaza, phakathi kwezinye iingxaki zempilo (,,,,, 24,,).

Kuxhomekeka kwimpilo yakho, ngamanye amaxesha ungatya incinci iswekile yendalo- enje ngobusi okanye isiraphu yemephu - ngelixa usitya icocekile.

Nangona kunjalo, ukuba unesifo seswekile, isifo se-metabolic syndrome, okanye imiba efanayo yempilo, kungcono ukunqanda zonke iintlobo zeswekile egxile- kubandakanya ezo ezivela kwimithombo yendalo.

Ngapha koko, nkqu nemithombo yeswekile yendalo inegalelo kwixabiso lesondlo elincinci kakhulu.

Ukutya okucocekileyo ngokwenene, zama ukutya ukutya kwimeko yazo, engenaswekile. Funda ukubuxabisa ubumnandi beziqhamo kunye neencasa ezifihlakeleyo zamandongomane kunye nokunye ukutya okupheleleyo.

ISISHWANKATHELO Iswekile
yenziwe kakhulu kwaye inxulunyaniswa neengxaki ezininzi zempilo. Ukuba uzama
yitya icocekile, sebenzisa izixa ezincinci zeswekile yendalo ngamanye amaxesha okanye uphephe iswekile
zizonke.

7. Nciphisa ukusela utywala

Utywala benziwa ngokudibanisa igwele kwiinkozo ezicoliweyo, iziqhamo, okanye imifuno kunye nokuvumela umxube ukuba ubile.

Ukungena ngokuphakathi kweentlobo ezithile zotywala-ngakumbi iwayini-kunokunyusa impilo yentliziyo yakho ().

Nangona kunjalo, ukuselwa kotywala rhoqo kuye kwaboniswa ukukhuthaza ukudumba kwaye kunokuba negalelo kwinani leengxaki zempilo, ezinjengesifo sesibindi, ukuphazamiseka kokugaya ukutya kunye namafutha esisu agqithisileyo (,,,,,,,).

Xa ulandela indlela yokuphila ecocekileyo yokutya, ukunciphisa okanye ukuphelisa ukusela kwakho utywala.

ISISHWANKATHELO Nangona
Ukuthatha iwayini ngokuphakathi kunokunceda ukukhusela impilo yentliziyo, utywala bunxulunyaniswa ne
umngcipheko wezifo ezininzi. Ukusetyenziswa kotywala kufuneka kuthintelwe
xa usenza ukutya okucocekileyo.

8. Faka imifuno kwiiresiphi

Ungayomeleza impilo yakho ngokutshintsha okusanhlamvu okusulungekileyo ngemifuno kwiiresiphi.

Umzekelo, icauliflower inokucolwa kakuhle ukulinganisa irayisi, icujiwe njengeetapile, okanye isetyenziswe kwi-pizza crust.

Ngaphezulu, ispaghetti squash yinto yendalo endaweni yepasta kuba yahlulahlula ibe yimicu emide, ebhityileyo emva kokupheka. I-Zucchini yenza ii-noodle ezinkulu ngokunjalo.

ISISHWANKATHELO Xa kutyiwa
ucocekile, buyisela ipasta, irayisi, kunye nezinye iinkozo ezisulungekileyo ngemifuno yokunyusa
ixabiso lesondlo sesidlo sakho.

9. Kuphephe ukutya okutyiwa

Kuya kufuneka uyeke ukutya okuphekiweyo okuneziqwengana ukuba uzama ukutya okucocekileyo.

I-Crackers, imivalo ye-granola, i-muffins, kunye nokutya okufana nokutya okune-snack okuqulethe ukutya okusulungekileyo, iswekile, iioyile zemifuno, kunye nezinye izithako ezingenampilo.

Oku kutya kusetyenziweyo kunika ixabiso elincinci lesondlo.

Ukuthintela ukubamba ezi zinto xa ulambile phakathi kokutya, qiniseka ukuba unokutya okulula okusempilweni esandleni.

Ukukhetha okuhle kubandakanya amandongomane, imifuno, kunye neziqhamo. Oku kutya kumnandi, kutyebile zizakhamzimba, kwaye kunokunceda ekukhuseleni izifo (,,).

ISISHWANKATHELO Endaweni yoko
Ukutya okutyayo okuhlanganisiweyo okwenziwe ngeenkozo ezicokisekileyo, khetha ukutya okuxineneyo
ukutya okufana namandongomane, iziqhamo, kunye nemifuno.

10. Yenza amanzi abe sesona siselo siphambili

Amanzi sesona siselo sinempilo kwaye ungasisela.

Ayinazongezo, iswekile, iiswiti ezingezizo, okanye ezinye izithako ezithandabuzekayo. Ngokwenkcazo, sesona siselo sicocekileyo onokuselwa.

Amanzi anokugcina unamanzi kwaye anokukunceda ufezekise ubunzima obusempilweni ().

Ngokwahlukileyo, iziselo ezineswekile ezinoshukela zihlala zinxulunyaniswa nesifo seswekile, ukutyeba kakhulu kunye nezinye izifo. Ngaphezulu, incindi yeziqhamo inokubangela iingxaki ezininzi ezifanayo ngenxa yomxholo weswekile (,).

Ikofu engenaswekile kunye neti lukhetho olufanelekileyo kwaye lubonelela ngezibonelelo ezininzi zempilo, kodwa abantu abanolwazelelelo ngecaffeine banokufuna ukumodareyitha ukutya kwabo.

ISISHWANKATHELO Amanzi
isempilweni ngendlela emangalisayo kwaye kufuneka ibe yeyona nto uyiselayo xa ucoceka
ukutya indlela yokuphila.

11. Khetha ukutya kwizilwanyana eziphakanyisiweyo

Ukongeza kukutya okutsha, okungasetyenziswanga, ukutya okucocekileyo kubandakanya ukukhetha ukutya okuvela kwizilwanyana eziphakanyisiweyo.

Imfuyo ihlala ikhuliswa kwiifama zomzi mveliso ezixineneyo, nezingahlambulukanga. Izilwanyana zihlala zinikwa i-antibiotics ukuthintela usulelo kunye nokujova iihormone ezinje nge-estrogen kunye ne-testosterone ukwandisa ukukhula ().

Ngaphaya koko, uninzi lweenkomo kwiifama zeshishini zondliwa iinkozo endaweni yokutya kwendalo kwengca. Izifundo zibonisa ukuba inyama yenkomo etyiswe ngengca iphezulu kumafutha e-anti-inflammatory omega-3 kunye ne-antioxidants kunenkomo etyiswa iinkozo (,,).

Iifama zeefektri zivelisa ubungakanani benkunkuma, zibangela inkxalabo yendalo esingqongileyo (,).

Inyama ephakanyiswe ngabantu ihlala ibangcono kwimpilo yakho nakwiplanethi iphela.

ISISHWANKATHELO Ukukhetha
inyama evela kwizilwanyana eziphakanyiswe kakuhle kwiifama ezincinci iyahambelana nokucoceka
imigaqo yokutya.

Umgca wezantsi

Ukutya okucocekileyo kugxininisa ukutya okutsha, okunesondlo, kunye nokutya okucutshungulweyo okuncinci.

Le ndlela yokutya ayinakuphucula kuphela impilo yakho kodwa inokukunceda ukuba uxabise ukutya ’okumnandi kwendalo.

Ukongeza, ixhasa ezolimo ezizinzileyo kunye neendlela zokutya ezifanelekileyo kwindalo esingqongileyo.