Ukutya okufanelekileyo

Umxholo

• Kukuthini ukutya okusempilweni?
• Malunga neekhalori
• Kutheni ukutya okunesondlo kubalulekile
• Yintoni oza kuyitya kwisondlo esifanelekileyo
• Ukutya okumele kukuphephe
• Iziqhamo
• Imifuno
• Iinkozo
• Iiproteni
• Iprotheni yezilwanyana
• Iprotheni esekwe kwizityalo
• Zobisi
• Amafutha kunye neeoyile
• Ukudibanisa konke
• Okukwintsusa

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Kukuthini ukutya okusempilweni?

Ukutya okusempilweni kunika umzimba wakho izakhamzimba ezifunekayo ukuze usebenze ngokuchanekileyo. Ukufumana isondlo osifunayo, uninzi lweekhalori zakho zemihla ngemihla kufuneka zivela:

• iziqhamo ezintsha
• imifuno emitsha
• amazimba
• iimbotyi
• amandongomane
• Iiproteni ezincinci

Chaza ukuba ungakanani isondlo ngasinye ekufuneka usidle yonke imihla.

Malunga neekhalori

Inani leekhalori ekutyeni libhekisa kubungakanani bamandla agcinwe koko kutya. Umzimba wakho usebenzisa iikhalori ekutyeni ukuhamba, ukucinga, ukuphefumla, kunye neminye imisebenzi ebalulekileyo.

Umntu ophakathi ufuna malunga ne-2,000 yeekhalori mihla le ukugcina ubunzima bakhe, kodwa isixa siya kuxhomekeka kubudala babo, isini, kunye nenqanaba lomsebenzi womzimba.

Amadoda athambekele ekufuneni iikhalori ezininzi kunabantu ababhinqileyo, kwaye abantu abenza imithambo bafuna iikhalori ezininzi kunabantu abangenazo.

Uluhlu lwangoku le khalori ilandelayo ithathwa ngamadoda nabasetyhini beminyaka eyahlukeneyo:

Umthombo weekhalori zakho zemihla ngemihla nazo zibalulekile. Ukutya okubonelela kakhulu ngeekhalori kunye nesondlo esincinci kakhulu kwaziwa njengee "calories ezingenanto."

Imizekelo yokutya ebonelela ngeekhalori ezingenanto zibandakanya:

• iikeyiki, iikeyiki kunye needonathi
• inyama ezenziweyo
• iziselo zamandla kunye neesoda
• iziphuzo zeziqhamo kunye noshukela olongezelelweyo
• ucwambu lomkhenkce
• iichips kunye nefry
• ipitsa
• iisoda

Nangona kunjalo, ayilulo kuphela uhlobo lokutya kodwa izithako ezikwenza kube nesondlo.

Ipitsa eyenziwe ekhaya enesiseko sokutya okupheleleyo kunye nenala yemifuno entsha inokuba lukhetho olusempilweni. Ngokwahlukileyo, ii-pizza zangaphambi kwexesha kunye nokunye ukutya okucwangcisiweyo kakhulu kuhlala kuneekhalori ezingenanto.

Ukugcina impilo esempilweni, ukunciphisa umda ekusebenziseni iikhalori ezingenanto kwaye endaweni yoko zama ukufumana iikhalori zakho kukutya okunotyebileyo kwezinye izondlo.

Fumana iingcebiso zokunciphisa iminqweno yokutya okungenazondlo.

Iikhalori yimilinganiselo yamandla okubonelelwa kukutya. Inani leekhalori ozifunayo liya kuxhomekeka kwisini sakho, ubudala, kunye nenqanaba lomsebenzi.

Kutheni ukutya okunesondlo kubalulekile

Ukutya okunokulinganisela kunika izondlo umzimba wakho ofuna ukusebenza ngokufanelekileyo. Ngaphandle kwesondlo esifanelekileyo, umzimba wakho uthambekele kakhulu kwizifo, usulelo, ukudinwa kunye nokusebenza okuphantsi.

Abantwana abangakufumani ukutya okwaneleyo okusempilweni banokujamelana nokukhula kunye neengxaki zophuhliso, ukusebenza kakubi kwizifundo, kunye nosulelo oluqhelekileyo.

Banokuphinda babe nemikhwa yokutya engafanelekanga enokuqhubeka ikhule ebudaleni.

Ngaphandle kokuzilolonga, baya kuba nomngcipheko ophezulu wokutyeba kunye nezifo ezahlukahlukeneyo ezenza isifo se-metabolic syndrome, njengoluhlobo lwe-2 yeswekile kunye noxinzelelo lwegazi.

NgokweZiko lezeNzululwazi kuMdla woLuntu, i-4 yezona zinto zibalulekileyo zibangela ukufa eUnited States zinxibelelene ngqo nokutya.

Zezi:

• isifo sentliziyo
• umhlaza
• ukubetha
• uhlobo lwe-2 yeswekile

Funda ngakumbi malunga nezicwangciso zokutya ezisempilweni zabantwana.

Umzimba wakho udinga izakha-mzimba ukuze uhlale usempilweni, kunye nokutya okukutya okunesithintelo ekuguleni.

Yintoni oza kuyitya kwisondlo esifanelekileyo

Ukutya okusempilweni, okunesondlo kuya kuhlala kubandakanya oku kulandelayo:

• iivithamini, iiminerali kunye nee-antioxidants
• iiCarbohydrate, kubandakanya isitatshi kunye nefayibha
• protein
• amafutha aphilileyo

Ukutya okusempilweni kuya kubandakanya ukutya okwahlukileyo kula maqela alandelayo:

• iziqhamo
• imifuno
• iinkozo
• yobisi
• ukutya kweprotein

Imizekelo yokutya kweprotein kubandakanya inyama, amaqanda, intlanzi, iimbotyi, amandongomane, kunye nemidumba.

Abantu abalandela ukutya kwe-vegan baya kugxila ngokupheleleyo kukutya okusekwe kwizityalo. Abayi kuyitya inyama, intlanzi, okanye ideri, kodwa ukutya kwabo kuya kubandakanya ezinye izinto ezibonelela ngezakha mzimba ezifanayo.

I-Tofu kunye neembotyi, umzekelo, yimithombo esekwe kwizityalo yeprotein. Abanye abantu abanyamezelani ngobisi kodwa basenokwakha ukutya okunokulinganisela ngokukhetha iintlobo ngeentlobo zezinto ezinokuthi zithathe indawo yazo zityebile.

Ukutya okumele kukuphephe

Ukutya ukunqanda okanye ukunciphisa ukutya okunempilo kubandakanya:

• ukutya okwenziwe kakhulu
• iinkozo ezisulungekileyo
• yongeza iswekile kunye netyuwa
• inyama ebomvu neyenziweyo
• utywala
• amafutha

Yintoni esempilweni yomntu omnye isenokungakulungeli omnye.

Umgubo wengqolowa uphelele unokuba sisithako esisempilweni kubantu abaninzi kodwa awufanelanga abo banonyamezelo lwe-gluten, umzekelo.

Funda malunga nama-50 okutya okusempilweni.

Iziqhamo

Iziqhamo zinesondlo, zenza i-snack okanye i-dessert, kwaye ziyakwanelisa izinyo elimnandi.

Iziqhamo zalapha ezikwixesha lazo zihlaziyekile kwaye zibonelela ngezakha mzimba kuneziqhamo ezivela kwamanye amazwe.

Iziqhamo ziphezulu kwiswekile, kodwa le iswekile yendalo. Ngokungafaniyo neelekese kunye neeswidi ezininzi ezimnandi, iziqhamo zikwabonelela ngefayibha kunye nezinye izondlo. Oku kuthetha ukuba abanakufane benze iswekile kwaye baya kukhulisa ukubonelelwa komzimba ngeevithamini, iiminerali kunye nee-antioxidants.

Ukuba unesifo seswekile, ugqirha wakho okanye ingcali yokutya unokukucebisa ukuba zeziphi iziqhamo oza kuzikhetha, ungatya kangakanani, kwaye nini.

Funda malunga neziqhamo ezili-11 zeswekile esezantsi.

Imifuno

Imifuno ingumthombo ophambili weevithamini, iiminerali kunye nee-antioxidants. Yitya imifuno eyahlukeneyo enemibala eyahlukeneyo kuluhlu olupheleleyo lwezondlo.

Imifuno emnyama kunye namagqabi ayimithombo efanelekileyo yezondlo. Ziquka:

• ispinatshi
• kudala
• iimbotyi eziluhlaza
• ibrokholi
• imifuno yekhola
• I-chard yaseSwitzerland

Ingingqi, imifuno yamaxesha athile ihlala inexabiso kwixabiso kwaye kulula ukuyilungisa. Zisebenzise ngezi ndlela zilandelayo:

• njengesitya esecaleni
• Yosiwe kwitreyi nge-splash yeoyile yomnquma
• njengesiseko kwiisuphu, isityu, kunye neepasta izitya
• njenge saladi
• Kwiipurese
• kwiijusi kunye nee-smoothies

Iinkozo

Umgubo omhlophe ococekileyo ubonakalisiwe kwizonka ezininzi nakwiimpahla ezibhakiweyo, kodwa inexabiso lesondlo eliqingqiweyo. Kungenxa yokuba okuninzi kokulungileyo kukwigumbi leenkozo, okanye igobolondo yangaphandle, ethi isuswe ngabavelisi ngexesha lokulungiswa.

Iimveliso eziziinkozo zizonke zibandakanya iinkozo ezipheleleyo, kubandakanya nenqanawa. Banikezela ngeevithamini, iiminerali kunye nefayibha. Abantu abaninzi bakufumanisa ukuba iinkozo ezipheleleyo zongeza ukunambitheka kunye nokuthungwa kwisitya.

Zama ukutshintshela kwisonka esimhlophe, ipasta, kunye nerayisi uye kukhetho lokutya okuziinkozo.

Iiproteni

Ukutya kunye neembotyi yimithombo ephambili yeprotheni, ebalulekileyo ekupholiseni inxeba kunye nokugcinwa kwemisipha kunye nophuhliso, phakathi kweminye imisebenzi.

Iprotheni yezilwanyana

Izinketho ezinempilo ezisekwe kwizilwanyana zibandakanya:

• inyama ebomvu, njengenyama yenkomo kunye nenyama yegusha
• iinkukhu, ezifana nenkukhu kunye ne-turkey
• iintlanzi, kubandakanya isalmon, isardadi kunye nezinye iintlanzi ezinamafutha

Ukutya okusetyenzisiweyo kunye nenyama ebomvu kunokunyusa umngcipheko womhlaza kunye nezinye izifo, ngokutsho kwabanye.

Ezinye iinyama ezigqityiweyo zinezinto ezininzi ezongeziweyo zokugcina ukutya kunye netyuwa. Entsha, inyama engacwangciswanga lolona khetho lufanelekileyo.

Iprotheni esekwe kwizityalo

Amandongomane, iimbotyi, kunye neemveliso zesoya yimithombo elungileyo yeeproteni, ifayibha kunye nezinye izondlo.

Imizekelo ibandakanya:

• iilentile
• iimbotyi
• ertyisi
• iiamangile
• imbewu kajongilanga
• iminqwazi

I-Tofu, i-tempeh, kunye nezinye iimveliso ezisekwe kwisoya yimithombo ebalaseleyo yeeproteni kwaye zizezinye iindlela ezisempilweni zenyama.

Ivenkile ye tofu kunye netempeh.

Zobisi

Iimveliso zobisi zibonelela ngezakha mzimba ezibalulekileyo, kubandakanya:

• protein
• calcium
• ivithamin D

Banamafutha. Ukuba ufuna ukunciphisa ukutyeba kwakho amafutha, ukhetho oluncitshisiweyo lwamafutha lunokuba lolona lulungileyo. Ugqirha wakho unokukunceda uthathe isigqibo.

Kulabo balandela ukutya kwe-vegan, uninzi lweemilki ezingenabisi kunye nezinye iindlela zobisi ziyafumaneka ngoku, zenziwe:

• imbewu yeflakisi
• Iiamangile kunye neecashews
• isoya
• ioats
• ikhokhonathi

Ezi zihlala ziqiniswa ngecalcium kunye nezinye izondlo, ezenza ukuba zibe zezinye iindlela ezifanelekileyo kubisi lweenkomo. Abanye bongeze iswekile, ke funda ilebhile ngononophelo xa ukhetha.

Thenga i-almond kunye nobisi lwe-soy.

Amafutha kunye neeoyile

Amafutha ayimfuneko kumandla nakwimpilo yeseli, kodwa amafutha amaninzi anokunyusa iikhalori ngaphezulu koko kufunwa ngumzimba kwaye kunokukhokelela ekuzuzeni ubunzima.

Kwixesha elidlulileyo, izikhokelo zacebisa ukuthintela amafutha agcweleyo, ngenxa yexhala lokuba baya kuphakamisa amanqanaba e-cholesterol.

Kutshanje kucetyiswa ukuba ukutshintshwa kwamafutha angaqinisekiswanga kunciphisa umngcipheko wesifo sentliziyo kwaye amanye amanqatha agcweleyo kufuneka ahlale ekudleni- malunga neepesenti ezili-10 okanye ngaphantsi kweekhalori.

Amafutha eTrans, nangona kunjalo, kusafanele athintelwe.

Iingcebiso kumafutha ngamanye amaxesha kunokuba nzima ukuzilandela, kodwa umntu uphakamise esi sikhokelo silandelayo:

• Amafutha ukuthanda: iioyile zemifuno kunye neoyile yeentlanzi
• Amafutha asikelwe umda: ibhotolo, itshizi, kunye nekhrim enzima
• Amafutha okuphulukana: Amafutha e-trans, asetyenziswa kukutya okuninzi okucwangcisiweyo kunye nokwenziwa kwangaphambili, okunje ngeedonathi

Uninzi lweengcali zijonga ioyile yomnquma njengamanqatha asempilweni, ngakumbi ioyile ye-oliva eyongezelelekileyo, engoyena mntu uqhubekekayo.

Ukutya okunzulu okuthosiweyo kuhlala kuneekhalori ezininzi kodwa ixabiso elisezantsi lesondlo, ke kufuneka uzitye kancinci.

Ivenkile yeoyile yeoyile.

Ukutya okunezakha-mzimba kunokutya okuvela kula maqela alandelayo: iziqhamo, imifuno, ubisi, iinkozo kunye neprotheni.

Ukudibanisa konke

Ukutya okusempilweni kuya kudibanisa zonke izakhamzimba kunye namaqela okutya akhankanywe apha ngasentla, kodwa kufuneka ulinganise, nawo.

Indlela efanelekileyo yokukhumbula ukuba ungakanani ukutya kwiqela ngalinye lokutya yindlela yeplate. Inyathelo le-USDA "KhethaMyPlate" licebisa:

• ukugcwalisa isiqingatha seplate yakho ngeziqhamo kunye nemifuno
• ukugcwalisa ngaphezulu kwekota enye ngeenkozo
• ukugcwalisa nje ikota enye ngokutya kweeprotein
• ukongeza ubisi ecaleni (okanye ukubuyisela indawo yenondairy)

Kodwa iimfuno zabantu ziya kwahluka, ke i-USDA ikwabonelela ngesixhobo esisebenzisanayo, "isiCwangciso se-MyPlate" apho ungafaka khona ezakho iinkcukacha ukufumana iimfuno zakho.

Cwangcisa malunga nesiqingatha sokutya kwakho okuvela kwiziqhamo kunye nemifuno, ikota enye ibe yiprotheyini, kunye nekota enye yokutya okuziinkozo kunye nesitatshi.

Okukwintsusa

Ukutya okwahlukeneyo nokunempilo kuhlala kuqulethe ukutya okuninzi okutsha, okusekwe kwizityalo, kunye nokunciphisa ukutya okucutshungulweyo.

Ukuba unemibuzo malunga nokutya kwakho okanye uziva ukuba kufuneka unciphise umzimba okanye utshintshe indlela otya ngayo, cwangcisa ixesha lokudibana nogqirha wakho okanye ugqirha otya ukutya.

Banokucebisa ngotshintsho kwindlela yokutya eya kukunceda ufumane isondlo osifunayo ngelixa ukhuthaza impilo yakho iphela.