Ukutya ukutya okanye iimveliso zokuKhanya kunokukwenza utyebe

Umxholo

• Ukutya nini ukutya ukutya okanye ukukhanya
• Umahluko phakathi ukutya kwaye ukukhanya
• Indlela yokunciphisa umzimba ngaphandle kokutya ukutya kwaye ukukhanya
• Ukwazi njani ukuba ukutya ukutya okanye ukukhanya ilungile ngenene

Ukutya ukukhanya kwaye ukutya zisetyenziswa kakhulu ekutyeni ukunciphisa umzimba ngenxa yokuba zineswekile encinci, amanqatha, iikhalori okanye ityuwa. Nangona kunjalo, ezi ayisoloko ikukukhetha okungcono, njengokugcina incasa imnandi kumthengi, ishishini lihlala likubuyekeza ukunciphisa iswekile ngamafutha, umzekelo, ukushiya ukutya ngakumbi kunekhalori kunenguqulo 'yesiqhelo'.

Ukongeza, ukusetyenziswa kwemihla ngemihla kweemveliso ukutya okanye ukukhanya yonyusa umngcipheko womntu wokuhlaselwa sisifo esiqhekezayo njenge-Alzheimer's okanye ukubetha ngesibetho ngamaxesha ama-3. Ke kubalulekile ukuba ufunde iilebheli kwaye uthelekise ezi nguqulelo zimbini ukuze ufumane ukuba sisiphi isondlo esisuswe kwimveliso, kwaye uqonde ukuba kukuphi ukutya ukukhanya azinakutyiwa ngentando, njengoko nazo zinetyhefu, ukongeza kwiikhalori ezingaphezulu kwaye, ke, zibeke ubunzima. Jonga iingcebiso malunga nendlela yokufunda iilebheli zokutya ukuze ukhethe ngcono.

Ukutya nini ukutya ukutya okanye ukukhanya

Iimveliso ukutya ziboniswa kuphela kwabo banesifo seswekile kwaye ukukhanya zibonisiwe kwabo banamafutha esibindini okanye benza irejimeni yokunciphisa ubunzima. Ke ngoko, abo bangekho nakweliphi na kula matyala akufuneki basebenzise iimveliso ukutya, okanye ukukhanya, kubomi bakho bemihla ngemihla.

Kodwa nangona kunjalo, xa ufuna ngokwenene ukusebenzisa imveliso ethile ukutya okanye ukukhanya Olu hlobo kufuneka luthelekiswe 'noluqhelekileyo' kuba amaxesha amaninzi inani lamafutha okanye lesodiyam likhulu, kwaye oku kuchaphazela nempilo.

Lo mzobo ulandelayo ubonakalisa umzekelo wokutya ukutya ezisa amafutha amaninzi kunokutya okuqhelekileyo, okuya kuba yingozi kubantu abafuna ukunciphisa umzimba okanye abane-cholesterol ephezulu, umzekelo.

Kule mzekelo ungayibona loo nto ngexabiso elifanayo leetshokholethi, inguqulelo ukutya Inamanqatha amaninzi kunye nesodiyam kunohlobo oluqhelekileyo, olunobungozi empilweni kwaye alunagalelo ekulahlekeni kwesisindo. Bona iimpendulo kwezinye iinyani ezili-10 kunye neenyaniso malunga nokutya okunciphisa umzimba.

Umahluko phakathi ukutya kwaye ukukhanya

Umahluko phakathi ukutya kwaye ukukhanya sisixa sesondlo esisuswe kwimveliso. Ngelixa ukutya ukutya bano-zero okanye kuphela isixa esincinci kakhulu sesondlo, ukutya ukukhanya banokuncitshiswa kwesi sondlo, ekufuneka ubuncinci sibe ngama-25%.

Umzekelo, i-200 ml yesiselo esihlwahlwazayo esiqhelekileyo ine-20g yeswekile, kodwa isiselo esithambileyo ukukhanya unokufikelela kwi-16g yeswekile, ngelixa uguqulelo ukutya ine-0g yeswekile. Nangona kunjalo, kokunye ukutya oku kuncitshiswa kunokwenzeka kuzo zombini iswekile kunye nezinye izondlo, ezinje ngamanqatha agcweleyo, icholesterol, iprotein kunye netyuwa, kwaye ayisoloko isondlo esincitshisiweyo sinceda kwinkqubo yokuhla kwesisindo.

Bukela ividiyo elandelayo kwaye ufunde ngakumbi ngomahluko phakathi ukutya kwaye ukukhanya, kwaye uyisebenzisa nini nganye:

Indlela yokunciphisa umzimba ngaphandle kokutya ukutya kwaye ukukhanya

Ukunciphisa umzimba ngaphandle kokutya iimveliso ukutya kwaye ukukhanya umntu kufuneka akhethe iimveliso ezipheleleyo, ezityebileyo kwimicu kunye neevithamini kunye neeminerali eziyimfuneko ekusebenzeni kakuhle komzimba. Kuyimfuneko ukuba utye ubuncinci iziqhamo ezi-3 ngemini, ngokukhethekileyo nge-peel, utye isaladi kunye nokutya okuphambili kwaye unqande ukutya okunotyeke iswekile kunye namafutha, njengamaqebengwana, ukutya okubandayo okubandayo kunye nokutya okuthosiweyo.

Ukongeza ekutyeni, imisebenzi yomzimba kufuneka yenziwe ubuncinci kathathu ngeveki, njengoko umthambo unyusa imetabolism, uphucula ukujikeleza kwegazi kwaye unceda ekusebenzeni kakuhle kwamathumbu, ukukhawulezisa ukunciphisa umzimba kunye nokuphucula impilo yomzimba.

Ukuba uhlala ucinga ngokutya, yazi ukuba unengqondo etyebileyo kunye nento onokuyenza ukuze uphathe.

Ukwazi njani ukuba ukutya ukutya okanye ukukhanya ilungile ngenene

Yazi ukufunda iilebheli zokutya, kwaye ufumanise ukuba ngaba ukutya okanye ukukhanya lolona khetho lulungileyo kuwe, kule vidiyo: