Kukuphi ukutya okusebenzayo kunye nokuba kwenzelwe ntoni

Umxholo

• Uluhlu lokutya okusebenzayo
• Iresiphi enokutya okusebenzayo

Ukutya okusebenzayo yile nto inezinto ezinezibonelelo ezininzi zempilo kwaye, ke, inokunceda ukuthintela nokunyanga iimeko ezithile zempilo ezinjengesifo seswekile, ukugaya okungalunganga kunye nokuqunjelwa, umzekelo.

Yiyo loo nto ithathwa njengokutya okusebenzayo, okuqulathe ukutya okutsha kunye nokwendalo, okongeza ekondleni kukhusela umzimba kwizifo. Kukho ukutya okuninzi okusebenzayo kwaye okuqinisekisa kungekuphela nje ukunambitheka kodwa kunye nezondlo kunye neekhalori ezibalulekileyo ekusebenzeni kakuhle komzimba.

Njengoko inezibonelelo ezininzi zempilo, ukutya okusebenzayo kuyanceda ukunciphisa iindleko ezinxulumene nokhathalelo lwempilo, njengamayeza ekhemesti, ukuqeshwa kukagqirha okanye uviwo lwezonyango, umzekelo, kuba oku kutya kuyawomeleza umzimba kwaye kwenza kube nzima ukubonakala kwesifo.

Uluhlu lokutya okusebenzayo

Ukutya okusebenzayo kufuneka kutyiwe ukuze kuphuculwe umgangatho kunye nokuphila kwabantu, kuba ngenxa yeepropathi zabo, banciphisa umngcipheko wezifo ezingapheliyo, ezinje ngomhlaza kunye neswekile, umzekelo. Okunye ukutya okusebenzayo kunokuba:

• I-Sardines, imbewu ye-chia kunye nama walnutsnjengoko zityebile kwi-omega 3, enceda ukunciphisa umngcipheko wesifo sentliziyo, ukulwa nokudumba kunye nokunceda ukuphucula amandla engqondo.
• Utamatisi, iguava kunye nevatalakuba banamanani amakhulu e-lycopene, i-antioxidant enceda ukuthoba i-cholesterol kunye nokunciphisa umngcipheko womhlaza webele.
• I-yogurt kunye ne-kefir, Kukutya okuneprobiotic, ezizezona zilungileyo ziibacteria ezilawula amathumbu ukuthintela ukuqhina kunye nokuthintela ukubonakala komhlaza wekolon.
• Umbona, i-kiwi kunye ne-zucchiniZizityebi kwi-lutein kunye ne-zeaxanthin, ii-antioxidants ezithintela ukonakala kwe-macular kunye nokubonakala kwamehlo.
• Iti eluhlaza, umdiliya omfusa kunye newayini ebomvu, kuba kukutya okuneekatekini ezinceda ukuthintela iintlobo ezahlukeneyo zomhlaza kunye nokomeleza amajoni omzimba.
• Umbona kunye nesoya, kuba banee-phytosterol ezizizinto ezinceda ukunciphisa i-cholesterol kunye nokunciphisa umngcipheko wesifo sentliziyo.
• Ukutya okuziinkozo, iziqhamo ezinomdla kunye neeamangile ezinesikhumba, njengoko kukutya okutyebileyo kwifayibha, banceda ukulawula amathumbu ngokunciphisa amathuba okuba nomhlaza wekolon.

Ukongeza, imicu inceda ukunciphisa i-cholesterol ngokunciphisa ukufunxwa kwamafutha, ukulawula isifo seswekile kuba kuthintela iswekile ukuba inyuke ngokukhawuleza egazini kunye nokulwa ukutyeba ngokunciphisa ukutya. Yazi okunye ukutya okunefayibha.

Iresiphi enokutya okusebenzayo

Ukutya okusebenzayo kufuneka kube yinxalenye yobomi bemihla ngemihla, kwaye kungabandakanywa kwisidlo sakusasa, amashwamshwam, isidlo sasemini kunye nesangokuhlwa. Enye indlela yokusebenzisa ukutya okuninzi okusebenzayo yisaladi yesoya, umzekelo.

Izithako

• 1 indebe yesoya;
• 2 iitumato;
• 1 itswele;
• 2 ikonofile;
• 1 icephe yeoyile yomnquma;
• Itoti ye-1 yombona;
• 1 icephe lembewu ye-chia;
• Iipuniwe ezi-2 ze-alimondi ezinqunqiweyo ngolusu.

Imowudi yokulungiselela

Bilisa isoya kwilitha enye yamanzi uze uyiyeke uhlale iyure enye. Songa iitumato nge-oyile ye-olive ecoliweyo, itswele kunye negalikhi. Yongeza isoya kunye nombona. Cima isitovu kwaye ekugqibeleni wongeze imbewu ye-chia kunye nee-alimondi ezinqunqiweyo.

Ukuba awuzithandi iziqhamo kunye nemifuno okanye uzama ukutya okutsha, bukela ividiyo engezantsi kwaye ufunde ukuba wenze ntoni ukuzama ukuqala ukonwabela oku kutya.