Izibonelelo ezili-9 zokutya okusempilweni kunye nendlela yokwenza ngayo

Umxholo

• Ungakutya njani okusempilweni
• Vavanya ulwazi lwakho lokutya
• Vavanya ulwazi lwakho!

Ukutya okusempilweni kunye nokutya okunesondlo, okuneivithamini kunye neeminerali, okuhamba kunye nokwenza umthambo rhoqo, kunokuzisa izibonelelo zempilo ezininzi, ezinje ngokulawula ubunzima, ukuphucula ukusebenza komsebenzi, ukonyusa inkumbulo kunye noxinzelelo, ukomeleza amajoni omzimba kunye nokuthintela izifo .

Ke, ukuqinisekisa ezi zibonelelo, kubalulekile ukuba umntu asebenzise amanzi amaninzi emini, ukunqanda iilekese kunye nokutya okuthosiweyo, ukunciphisa ukusetyenziswa kweziselo ezinxilisayo kunye nokulinganisa isixa seecarbohydrate, iiproteni kunye namafutha imini yonke, inokuba Ndinomdla wokubekwa esweni yingcali yesondlo ukuqinisekisa ukuba zonke iivithamini kunye neeminerals kubalulekile ekusebenzeni komzimba.

Ke, ezinye zezibonelelo eziphambili zokutya okunempilo zezi:

1. Ukuqinisekisa amandla amaninzi ukwenza imisebenzi yemihla ngemihla kunye nokuzimisela ngakumbi ukwenza umthambo;
2. Ukuthintela izifo ezosulelayo, kuba ukutya okunempilo kunye nokulinganisela kunako ukukhuthaza ukuphuculwa komsebenzi wamajoni omzimba, ukunceda ukuthintela kunye nokulwa nosulelo ngokufanelekileyo;
3. Ukunciphisa umngcipheko wezifo ezingapheliyo, ezinjengesifo sentliziyo nesifo seswekile, umzekelo, kuba ukutya okunotye iivithamini, iiminerali kunye nemicu kunokunceda ukulawula amanqanaba e-cholesterol kunye neswekile yegazi, ukuthintela izifo;
4. Ukukhuthaza ukukhula kwezicubu kunye nohlaziyo, ikakhulu yamathambo, ulusu kunye nezihlunu, kwaye, ke, inendima ebalulekileyo ekukhuleni komntwana nakwinkqubo yokufumana ubunzima bemisipha kunye nokwehla kobunzima;
5. Iphucula ukusebenza kunye noxinzelelo, kuba kuthanda ukusebenza kakuhle kwememori kunye nayo yonke inkqubo yeemvakalelo;
6. Inika imeko engakumbi, njengoko inceda ekuphuculeni ukusebenza kwemetabolism, ukongeza ekubeni inxibelelene ngokuthe ngqo namandla anikezelwa emzimbeni ngokutya;
7. Ilawula imveliso yehomoni, esebenza kuthintelo lwezifo ezinxulumene ne-thyroid kunye nokuzala, umzekelo;
8. Inceda ukuthintela ukwaluphala ngaphambi kwexeshaKungenxa yokuba ukutya okutyebileyo kwii-antioxidants kunceda ekulweni i-radicals yasimahla emzimbeni, inegalelo ekubonakaleni ngakumbi kolusu kunye nokulibazisa ukubonakala kweempawu zokwaluphala;
9. Iphucula umgangatho wokulala, njengokutya okunye kunceda ukuphucula inani le-melatonin, echaphazela ngokuthe ngqo umgangatho wokulala.

Ukufumana izibonelelo ezikhulu, ukongeza kukutya kubalulekile ukwenza umthambo rhoqo, kuba umthambo unegalelo ekuzuzeni ubunzima bemisipha kunye nokulahleka kwamafutha, ukongeza kwisimo. Ukongeza, kubalulekile ukuba umntu akhatshwe yingcali yesondlo ukuze akwazi ukubonisa ukutya okufanelekileyo kweminyaka, indlela yokuphila kunye nembali yezempilo, kwaye ke aqinisekise izibonelelo zokutya okusempilweni.

Ungakutya njani okusempilweni

Ukuba nokutya okusempilweni kunye nokuqinisekisa izibonelelo, kubalulekile ukuthatha amanyathelo alula, anje ngala:

• Sela ubuncinci i-2 yeelitha zamanzi ngosuku;
• Yiba nokutya okwahlukeneyo, utshintshe iziqhamo kunye nemifuno esetyenziswa yonke imihla, kwaye yahluke phakathi kwenyama, inkukhu kunye nentlanzi njengeyona mithombo iphambili yeprotheni;
• Yitya ubuncinci iiyunithi ezi-2 zeziqhamo ngosuku;
• Sebenzisa imifuno kwisidlo sasemini kunye nesangokuhlwa;
• Faka iiproteni ezinje ngeshizi kunye namaqanda kwisidlo sakusasa nasemva kwemini;
• Nciphisa ukutyiwa kwetyuwa, ukhetha ukusebenzisa izinongo zendalo ezinje ngegalikhi, itswele, ipepile, ibasil kunye neparsley, kunye nokuthintela ukusetyenziswa kweziqholo ezinamayeza ahambileyo;
• Khetha ukutya okupheleleyo, okufana nesonka sengqolowa kunye nepasta, njengoko zityebile kwifayibha, iivithamini kunye neeminerali;
• Kuphephe ukutya ukutya okunotyeke kakhulu kwiswekile namafutha;
• Kulumkele ukutya kwenyama esele yenziwe, njenge sausage, sausage, ham, bacon, turkey breast and salami.

Ukongeza, kubalulekile ukukhetha ukutya kwendalo kunye nokuphantsi, njengoko benenani elikhulu kwaye elingcono lezondlo kunokutya okucutshungulwayo. Jonga ezinye iingcebiso ngokutya okusempilweni.

Bukela le vidiyo ingezantsi kwaye ufunde amanye amaqhinga okugcina ubunzima bakho bungabikho:

Vavanya ulwazi lwakho lokutya

Gcwalisa eli phepha lemibuzo ngokukhawuleza ukufumana inqanaba lakho lolwazi malunga nokutya okunempilo:

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Vavanya ulwazi lwakho!

Qalisa uvavanyo Kubalulekile ukusela phakathi kwe-1.5 ne-2 yeelitha zamanzi ngosuku. Kodwa xa ungathandi ukusela amanzi alula, olona khetho lulandelayo:

• Sela ijusi yeziqhamo kodwa ungadibanisi iswekile.
• Sela iti, amanzi aqholiweyo okanye amanzi ahlwahlwazayo.
• Thatha ukukhanya okanye ukutya iisoda kunye nokusela ibhiya engengotywala.

Ukutya kwam kunempilo kuba:

• Nditya kanye okanye zibe mbini ngexesha lasemini ngevolumu ephezulu, ukubulala indlala yam kwaye akufuneki nditye enye into imini yonke.
• Nditya izidlo ezinemithamo emincinci kwaye nditya ukutya okuncinci okwenziweyo njengeziqhamo kunye nemifuno. Ukongeza, ndisela amanzi amaninzi.
• Njengokuba xa ndilambile kakhulu kwaye ndisela nantoni na ngexesha lesidlo.

Ukufumana zonke izakha mzimba ezibalulekileyo emzimbeni, kungcono:

• Yitya iziqhamo ezininzi, nokuba luhlobo nje olunye.
• Kunqande ukutya ukutya okuthosiweyo okanye izitya eziqhekeziweyo kwaye utye kuphela into endiyithandayo, uhloniphe incasa yam.
• Yitya intwana yayo yonke into kwaye uzame ukutya okutsha, izinongo okanye amalungiselelo.

Itshokholethi yile:

• Ukutya okungalunganga endimele ndikuthintele ukuze ndingatyebeli kwaye kungalingani kwisondlo esisempilweni.
• Ukukhetha okuhle kweelekese xa ine-cocoa engaphezulu kwe-70%, kwaye inokukunceda ukunciphisa umzimba kunye nokunciphisa umnqweno wokutya iilekese ngokubanzi.
• Ukutya, kuba kuneentlobo ezahlukeneyo (ezimhlophe, ubisi okanye mnyama ...) kundivumela ukuba ndenze ukutya okwahlukeneyo.

Ukwehlisa umzimba ngokutya okusempilweni kufuneka ndisoloko:

• Lamba kwaye utye ukutya okungathandekiyo.
• Yitya ukutya okuluhlaza ngakumbi kunye namalungiselelo alula, afana ne-grilled okanye aphekiweyo, ngaphandle kweesosi ezinamafutha kakhulu kunye nokuthintela ukutya okuninzi kwisidlo ngasinye.
• Ukuthatha amayeza ukunciphisa ukutya kwam okanye ukonyusa imetabolism yam, ukuze indikhuthaze.

Ukwenza imfundo efanelekileyo yokutya kwaye unciphise umzimba:

• Andifanele nditye iziqhamo ze-caloric kakhulu nokuba zisempilweni.
• Ndifanele nditye iintlobo ezahlukeneyo zeziqhamo nokuba zine-caloric kakhulu, kodwa kule meko, kufuneka nditye kancinci.
• Iikhalori zezona zinto zibalulekileyo xa ukhetha isiqhamo endifanele ukusitya.

Ukutya kwakhona kwimfundo yile:

• Uhlobo lokutya olwenziwa kangangexesha elithile, ukufikelela nje kubunzima obufunwayo.
• Into efanelekileyo kuphela kubantu abatyebe kakhulu.
• Indlela yokutya engakuncedisi kuphela ukufikelela kubunzima bakho kodwa ikwaphucula impilo yakho iphela.

Edlulileyo Elandelayo