Ngaba ukutya okulungeleyo akulunganga kwimpilo yakho?

Umxholo

• Imingcipheko yezempilo
• 1. Ukutyeba
• 2. Ukwanda koxinzelelo lwegazi
• 3. Ukwanda kwecholesterol
• 4. Iingxaki zamathumbu
• Ungakukhetha njani ukutya okubandayo
• Ngaba iziqhamo ezibandayo kunye nemifuno zisempilweni?

Ukutya okutya okulungiselelwe rhoqo kunokuba yingozi kwimpilo, kuba uninzi lunezinga eliphezulu lesodium, iswekile, amafutha amaninzi kunye neekhemikhali eziphucula kwaye ziqinisekisa incasa, ukongeza kwishelufu yobomi bokutya.

Ke, ngenxa yexabiso lesodiyam, amanqatha kunye nezinto ezisigcinayo, ukutya esele kwenziwe kunokuxhasa ukutyeba, ukonyusa uxinzelelo kunye nokunyusa umngcipheko weengxaki zentliziyo kunye namathumbu.

Imingcipheko yezempilo

Ukutya okulungiselelwe, okunokuthi okanye kungafriziwe, kunokuba nefuthe elibi kwimpilo, kuba ukutya okusetyenziswayo ekulungiseleleni kwabo kuhlala kuphulukana nomgangatho ngexesha lenkqubo yokuqandisa, ukongeza kulondolozo kunye netyuwa zihlala zongezwa ukuqinisekisa incasa yokutya kunye nokwandisa ubomi beshelfini.

Ke ngoko, eminye yemingcipheko ephambili enxulumene nokusetyenziswa kwexesha elide kokutya okulungiselelwe ngumkhenkce zezi:

1. Ukutyeba

Xa ukutya okugcinwe ngumkhenkce kuhlala kutyiwa, kunokwenzeka ukuba kukho ukonyuka kobunzima kunye nenani lamafutha omzimba, kuba uninzi loku kutya kunenani elikhulu leekhalori. Ukongeza, njengoko zihlala zingenazondlo, aziqinisekisi ukwanela kwaye, ke, umntu uziva ngathi ufuna ukutya ngakumbi nangakumbi ngalo lonke usuku.

2. Ukwanda koxinzelelo lwegazi

Ukonyuka koxinzelelo lwegazi kuhlala kunxulunyaniswa nesixa esikhulu sesodiyamu kukutya okulungiselelwe kunye neziqholo, ngakumbi kwilasagna, iisuphu eziyimpuphu, ii-noodles ezikhawulezileyo kunye neziqholo ezidayisiweyo.

I-300 g yokuhambisa i-lasagna, umzekelo, ine-30% yayo yonke ityuwa umntu omdala angayitya yonke imihla, ngelixa ityhubhu yenyama yokunkcenkceshela ityuwa ephindwe kabini kunaleyo umntu omdala angayitya imini yonke. Ke, kulula ukugqithisa ityuwa xa usebenzisa iimveliso ezinemveliso, eyonyusa umngcipheko wokuba noxinzelelo lwegazi oluphezulu. Fumanisa ukuba ithini ingcebiso yetyuwa yemihla ngemihla.

Nantsi indlela yokutya ityuwa encinci ngokubukela le vidiyo ilandelayo:

3. Ukwanda kwecholesterol

Ukongeza kwinani elikhulu lesodiyam, ukutya esele kwenziwe sele ikwacebile kumanqatha agcweleyo, anoxanduva lokunyusa i-cholesterol embi kunye nokunciphisa i-cholesterol elungileyo.

Ke, ngenxa yotshintsho kumanqanaba e-cholesterol, kukwakho nomngcipheko omkhulu wokukhula kweentliziyo, ezinje nge-infarction, stroke kunye ne-atherosclerosis, ekuvaleka kwemithambo yegazi ngenxa yobukho bamacwecwe anamafutha, ukongeza kwithuba Unamanqatha esibindi.

4. Iingxaki zamathumbu

Ngenxa yomxholo ophezulu weekhemikhali, ezinje ngokulondolozwa, ukunambitheka, idayi kunye nezixhasi zesinongo, ukusetyenziswa rhoqo kokutya okulungiselelwe kunokukhokelela kwiingxaki zempilo ezinjengokucaphuka kwesisu, umhlaza wekolon, intloko, ukurhawuzelela, amatye ezintso, isicaphucaphu kunye nokuncitshiswa kukufakwa iivithamini emathunjini.

Ukongeza, izongezo zokutya ezinje nge-monosodium glutamate zishiya inkalakahla ikhobokisiwe kukungcamla kokutya, okubangela ukonyuka kokusetyenziswa kolu hlobo lwemveliso.

Ungakukhetha njani ukutya okubandayo

Nangona ukutya okutyibilikisiweyo ingeyiyo eyona ndlela yokutya, kwezinye iimeko ukusetyenziswa kwayo kunokuqwalaselwa. Ke, kubalulekile ukuba unikele ingqalelo kwileyibhile yokutya, unike ukuthanda ukutya okune-fat fat kunye ne-sodium. Ezinye iingcebiso zokukhetha ukutya okubandayo yile:

• Kuphephe ukutya okubandayo kunye neesosi okanye isiraphu;
• Sukuyilahla ibhokisi epheleleyo, ukususa kuphela isahlulo esifunekayo;
• Kuphephe ukuthenga ukutya okungafunekiyo okubandayo, Nokuba bezilungiselelwe ngokutsha.

Nakwimeko yemifuno neziqhamo kubalulekile ukujonga izithako, kuba kuphela iziqhamo kunye nemifuno ngokwazo ekufuneka ikhankanyiwe, naziphi na ezinye izithako ezinokubonisa ukuba zinezilondolozo ezinokuba yingozi kwimpilo yakho.

Ngaba iziqhamo ezibandayo kunye nemifuno zisempilweni?

Iziqhamo ezifriziwe, imifuno kunye nemidumba zisempilweni okoko zifriziwe ngumkhenkce kwakamsinya emva kokuba zivuniwe, njengoko kunokwenzeka ukugcina izondlo zazo kunye nezibonelelo zempilo. Ngapha koko, ezinye iziqhamo kunye nemifuno, ezinje ngamaqunube, ii-ertyisi okanye iimbotyi, zilahleka ivithamin C ngokukhawuleza xa zintsha kuneziqhwa.

Funda ukuba ungakukhenkcelela njani ukutya ukuze kuqinisekiswe izibonelelo zayo: