Ukwenza ukutya okuTshintshayo kwaye ukwazi ukutya yonke into

Umxholo

• Ukutya okune-Carbohydrate
• Ukutya okune-protein
• Ukutya okunamafutha aphezulu
• Ungakwenza njani ukutshintshiselana ngokutya kwiFlexible Diet

Ukutya okuguquguqukayo kusekwe kulwazi lokutya kunye nee-macronutrients, ezahlulwe zaziicarbohydrate, iiproteni kunye namafutha. Ukwazi ukuba leliphi na iqela ukutya okukokwalo kunceda ekwenzeni ukhetho kunye nokulinganisa iikhalori imini yonke, okwenza ukuba kwenzeke utshintsho olunje ngokuyeka ukutya isonka ukuze utye itshokholethi, ukunciphisa ukuthintelwa kokutya.

Nangona kunjalo, ngaphandle kwenkululeko enkulu, umgangatho wokutya usabalulekile, kwaye akunakwenzeka ukuba usekwe ukutya kwiilekese nakukutya okuthosiweyo. Ngamanye amagama, kwindlela yokutya eguqukayo kukho inkululeko enkulu yokukhetha ukutya, kodwa kuyafuneka ukugcina umgangatho wokutya ukuze ukwazi ukunciphisa okanye ukugcina ubunzima.

Ukutya okune-Carbohydrate

Ukutya okunotye kakhulu kwiicarbohydrate zezaziwa njenge "pasta", kubandakanya:

• Imifulaumgubo wengqolowa, umgubo werayisi, ingqolowa, itapioca, isouscous, umgubo omnandi kunye nomuncu;
• Isonka, iipayi ezinencasa nezinepasta;
• Iinkozo: irayisi, i-noodle, i-farofa, i-oats, ingqolowa;
• Ukutyhubela: IsiNgesi iitapile, ibhatata emhlophe, i-manioc, yam;
• Iswekile kunye neelekese ngokubanzi;
• Isiqhamo, ngokuba neswekile yabo yendalo, ngaphandle kwekhokhonathi kunye neavokhado;
• Iziselo ezineswekile, ezinjengeejusi, iziselo ezinxilisayo, iziselo zamandla kunye namanzi ecoconut;
• Ibhiya.

Ukongeza, iinkozo ezinje ngeembotyi, iimbotyi zesoya, iilentile, ii-chickpeas kunye nee-ertyisi nazo zibandakanyiwe kweli qela, kodwa zinomxholo osezantsi wekhabhohayidrethi kunepasta ngokubanzi nerayisi. Jonga inani leekhalori kunye neecarbohydrate ekutyeni.

Ukutya okune-protein

Ukutya okunotyebileyo kwiiprotheni zezi:

• Inyama, inkukhu kunye nentlanzi;
• Amaqanda;
• Iitshizi;
• Ubisi kunye neyogathi engenanto.

Nangona zikwabizwa ngokuba ziiproteni, inyama eqhutyiweyo enje ngesausage, isoseji, iham, ibele leTurkey kunye nesalami azithathwa njengezisempilweni kwaye akufuneki zibandakanywe rhoqo ekutyeni. Jonga inani leprotein ekutyeni.

Ukutya okunamafutha aphezulu

Ukutya okunotyebileyo kumafutha asempilweni zezi:

• Iioyile, kubalulekile ukonyusa ukusetyenziswa ngakumbi kweoyile ye-oliva eyongezelelweyo, ioyile yekhokhonathi kunye neoyile yelanga;
• Ibhotolo;
• Imbewu yeoyile, ezinje ngee-chestnut, iiamangile, amandongomane kunye nama walnuts;
• Imbewu, ezinje nge chia, iflakisi, isesame kunye nembewu kajongilanga;
• Ikhokhonathi kunye neavokhado.

Ukongeza, ukutya okufana nesalmon, isardadi, ityhuna, ubisi kunye netshizi nazo zityebile kumafutha kwaye zinokutyiwa. Kwelinye icala, kubalulekile ukuba ukhumbule ukuba ukutya okuthosiweyo kufuneka kuthintelwe, kodwa kunokusetyenziswa njengokukhetha kwindlela yokutya eguqukayo ngokubanzi. Yazi ukuba kukuphi ukutya okunamafutha amahle kwaye ngawaphi amanqatha angalunganga.

Ungakwenza njani ukutshintshiselana ngokutya kwiFlexible Diet

Ukwenza utshintsho kukutya okuguqukayo, ukongeza kokwazi amaqela okutya, kubalulekile ukuba wazi iikhalori zakho. Kungenxa yokuba ukutshintshana kufanele ukuba kwenziwe kwiqela elinye kunye neekhalori ezifanayo, umzekelo:

• Amacwecwe amabini esonka esimdaka = 5 amacephe erayisi;
• Iipuniwe ezi-2 zerayisi = 1 ifolokhwe ye-pasta emhlophe;
• 1 iglasi yobisi = 1 iyogathi = 1 isilayi setshizi;
• I-10 cashew nuts = 3 iipunipoon zeavokhado;
• 1 iqanda = 1 isilayi setshizi;
• 1 iqanda = 3 amacephe enkukhu;
• Iipuniwe ezi-3 zenkukhu = 2 amacephe wenyama yenkomo;
• 1 icephe yeoyile ye-olive = 1.5 amacephe ecoconut;
• 1 isiqhamo = 1 isilayi sesonka sengqolowa epheleleyo;
• Iipuniwe ezi-3 ze-tapioca gum = 1 carioquinha isonka.

Kubalulekile ukuba ukhumbule ukuba ukutya kufuneka kusekwe kwimifuno, iziqhamo, ukutya okugcweleyo kunye namafutha alungileyo, kwaye kunokwenzeka ukuba ubandakanye iilekese, iikeyiki kunye nokutya okuthosiweyo amaxesha ngamaxesha, njengenye indlela yesiqhelo kunye nokubuyisela ezinye ukutya ukuze ube eseleyo kwiikhalori zizonke.

Ukufumanisa ukuba zingaphi iikhalori ofuna ukuzisebenzisa ngosuku, faka idatha yakho kwisibali-manani esingezantsi: