Ukutya okuzahluliweyo: isebenza njani, uyenza njani kunye nemenyu
Umxholo
Ukutya okwahluliweyo kwenziwa ngokusekwe kumgaqo wokuba ukutya okune-protein, njengenyama kunye namaqanda, akufuneki kudityaniswe kwisidlo esinye kunye nokutya okuvela kwiqela le-carbohydrate, njengepasta okanye isonka.
Kungenxa yokuba, xa udibanisa la maqela okutya esidlweni, umzimba uphela uvelisa i-asidi eninzi ngexesha lokwetyisa, oko kunokubangela iingxaki zesisu ezahlukeneyo, ukongeza ekugayeni ukutya. Ngesi sizathu, oku kutya kukwakhuthaza ukuba ukutya okuncinci kufuneka kutyiwe okukhuthaza i-asidi, kunye nokutya kwe-alkaline, njengemifuno, kufuneka kukhethwe.
Kuba akunakwenzeka ukwahlula-hlula ngokupheleleyo iiproteni kwiicarbohydrate, kuba indawo enkulu yokutya iqulethe zombini izondlo, ukutya akukhangeli ukugqitha, kodwa kuphela ukwahlula ukutya okuphezulu kakhulu kwiprotheyini kwezo ziphezulu kakhulu kwiicarbohydrate, ukulungiselela ukwetyisa, ukukhuthaza intlalo-ntle kunye nokukunceda ufikelele kubunzima bakho obufanelekileyo.
Iqela leCarbohydrateUngakwenza njani ukutya okwahlukileyo
Ukutya ekutyeni okuzahluliweyo akufuneki kudibanise iicarbohydrate kunye neeproteni kwisidlo esinye kwaye, ke, indibaniselwano evunyelweyo yile:
- Ukutya kwiqela le-carbohydrate kunye neqela lokutya elingathathi hlangothi;
- Ukutya kweqela leeproteni kunye nokutya kweqela elingathathi cala.
Le theyibhile ilandelayo ibonisa imizekelo yokutya kweqela ngalinye:
| IiCarbohydrate | Iiproteni | Cala |
| Ingqolowa, ipasta, iitapile, irayisi | Inyama, intlanzi, amaqanda | Imifuno, imifuno, iziqholo |
| Ibhanana, iziqhamo ezomisiweyo, umkhiwane, iapile | IiCrustaceans, iimolluscs | Amakhowa, imbewu, amandongomane |
| Iswiti, iswekile, ubusi | Soy, iimveliso ze-citrus | I-Cream, ibhotolo, ioli |
| Ipudding, igwele, ibhiya | Ubisi, iviniga | Iitshizi ezimhlophe, iisoseji eziluhlaza |
Imithetho yokutya eyahluliweyo
Ukongeza kwimithetho esisiseko ekhankanywe apha ngasentla, oku kutya kuneminye imithetho ebalulekileyo, ebandakanya:
- Sebenzisa ukutya okungaphezulu kwendalo, ezinje ngemifuno emitsha, iziqhamo zamaxesha athile kunye neemveliso zendalo, ukunqanda ukuqhubekekiswa kunye neemveliso zeshishini;
- Sebenzisa imifuno kunye neziqholo imihla ngemihla,endaweni yetyuwa namanqatha;
- Kuphephe ukutya okuneswekile, iphekiwe, iyagcinwa kunye neefulawa;
- Sebenzisa ukutya okuncinci ezifana nenyama ebomvu, imajarini, iimbotyi, amandongomane, ikofu, cocoa, iti emnyama, iziselo ezinxilisayo;
- Sela iilitha ezi-2 zamanzi ngosuku ngaphambi naphakathi kokutya.
Ukongeza, ukutya okunempumelelo, umthambo kufuneka wenziwe ubuncinci amaxesha ama-3 ngeveki ukugcina ubunzima obulungileyo kunye nempilo entle yentliziyo.
Isampulu yemenyu yokutya
Nanku umzekelo wemenyu yokutya okungafaniyo:
| Ukutya | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa * | Isonka esimdaka ngebhotolo (icarbohydrate + engathathi cala) | I-yogurt ngeziqhamo (cala) | I-omelet ngamakhowe (iprotheni + engathathi hlangothi) |
| I-snack yasekuseni | Iziqhamo ezi-1 ezomileyo (ezingathathi hlangothi) | 1 ibhanana (icarbohydrate) | I-200 mL yeKéfir (engathathi hlangothi) |
| Isidlo sasemini | I-pasta eneemifuno kunye ne-mushroom (i-carbohydrate + engathathi hlangothi) | I-lettuce isaladi nge-anyanisi + i-salmon etshayiweyo + ioli yeoli (engathathi hlangothi) | I-steak e-1 isikwe kwimichilo ngelettuce, iminqathe, itumato yetshheri kunye nesaladi yepepile etyheli. Isaladi inokugalelwa ngengubo yeyogathi, ioyile yeoyile, igalikhi kunye nepepile (iproteni + engathathi hlangothi) |
| Ukutya okusemva kwemini | Isandla esineziqhamo esomileyo kunye ne-mozzarella cheese (engathathi hlangothi) | I-Cream cheese toast (i-carbohydrate + engathathi hlangothi) | 1 ibhanana (icarbohydrate) |
| Isidlo sangokuhlwa | 1 inkukhu yenkukhu + ispinatshi esosiweyo ngegalikhi, ipepile kunye nenutmeg (protein + cala) | I-trout ephekiweyo ehamba nemifuno ephekiweyo enje ngeminqathe kunye ne-broccoli + yeoyile yomnquma (protein + cala) | Isaladi ebandayo yepasta kunye nee-ertyisi, iipepile, iichives, i-basil kunye neparsley. Unokuhlanjululwa nge-yogurt sauce, ioli yeoli, igalikhi kunye nepepper (i-carbohydrate + engathathi hlangothi) |
Kubalulekile ukuba ngaphambi kwesidlo sakusasa nangesidlo sasemini usele iglasi enye yamanzi amaminerali.
Ithandwa
Ungayiphucula njani impilo yakho yeTi Chai
