Ungatya njani ngaphandle kwekhaya ukuba unesifo seswekile

Umxholo

• Iingcebiso ezi-7 zokutya kakuhle kwindawo yokutyela
• 1. Khetha indawo enokhetho oluninzi
• 2. Yitya isaladi
• 3. Khetha umthombo omnye kuphela wekhabhohayidrethi
• 4. Ziphephe iziselo ezihlwahlwazayo kunye neencindi zendalo
• 5. Ziphephe iisosi
• 6. Khetha inyama ephekiweyo okanye eyosiweyo
• 7. Kunqande iidizethi
• Iingcebiso zokugcina iswekile yegazi lakho iphantsi kolawulo

Ukutya kakuhle ngaphandle kwekhaya nokuba unesifo seswekile, kufuneka usoloko u-odola isaladi njengesiqalo kwaye uphephe iziselo ezihlwahlwazayo kunye neeswidi ezimnandi ekupheleni kwesidlo.

Ukongeza, kubalulekile ukuba ujonge indawo enezitya ezininzi okanye esele isaziwa ngokubonelela ngamanqatha amancinci kunye noshukela.

Iingcebiso ezi-7 zokutya kakuhle kwindawo yokutyela

Ezi zilandelayo ziingcebiso ze-7 zokwenza ukhetho olufanelekileyo kunye nokugcina isifo seswekile phantsi kolawulo nanini na usitya ngaphandle.

1. Khetha indawo enokhetho oluninzi

Ukukhetha indawo ngeendlela ezininzi zokutya kwenza kube lula ukwenza ukhetho olusempilweni nolumnandi. Iindawo zokutyela ezinokuzenzela kufuneka zikhethwe, apho kunokwenzeka khona ukuba ukhethe into yokongeza kwisitya kunye nokuba ungabeka malini.

Iivenkile zokutyela azikho ukhetho olufanelekileyo kuba kunzima ukwazi ukuba amalungiselelo enziwa njani, kwaye akunakwenzeka ukuba ukhethe ubungakanani obuza kunikwa.

Khetha indawo yokutyela

2. Yitya isaladi

Kubalulekile ukuba umntu onesifo seswekile asoloko esitya isaladi kwizidlo eziphambili, kunye nokutya okupheleleyo kwamashwamshwam, ezinje ngesonka seenkozo kunye nekiki.

Iintsinga ezikhoyo kwimifuno kunye nokutya okupheleleyo kuya kunceda ukuthintela amanqanaba eswekile egazi emva kokutya, ukugcina isifo seswekile siphantsi kolawulo.

Yitya isaladi yokuqalisa endaweni yokutya okulula

3. Khetha umthombo omnye kuphela wekhabhohayidrethi

Kuya kufuneka ukhethe umthombo omnye kuphela we-carbohydrate: irayisi, ipasta, i-puree, i-farofa okanye ibhatata kunye nebhatyi kunye nokutya okupheleleyo ngokukhethekileyo. Kukwabalulekile ukunqanda ukubeka ezimbini okanye nangaphezulu koku kutya epleyitini, njengoko bethanda ukonyuka okukhawulezayo kwiglucose yegazi, kwaye umntu kufuneka asoloko ekhetha ingxelo epheleleyo yerayisi kunye nepasta.

Khetha umthombo omnye kuphela wekhabhohayidrethi

4. Ziphephe iziselo ezihlwahlwazayo kunye neencindi zendalo

Iziselo ezibandayo kufuneka zithintelwe kuba zineswekile eninzi, kwaye kunjalo ke nakwiijusi zeziqhamo zendalo, eziqulathe iswekile yendalo kwisiqhamo kwaye zihlala zizisa iswekile eyongezelelekileyo ukuphucula incasa. Ukongeza, iijusi azinazo iintsinga zeziqhamo zendalo, ezibangela ukuba iswekile egazini inyuke ngokukhawuleza. Iziselo ezinxilisayo kufuneka zithintelwe, kunye nokukhetha okungcono kunamanzi, iti okanye ikofu emva kwesidlo.

Amanzi okusela, iti okanye ikofu

5. Ziphephe iisosi

Iisosi eziqukethe ukhilimu omuncu, itshizi, ketchup, inyama okanye umhluzi wenkukhu okanye umgubo wengqolowa kufuneka uthintelwe, njengoko ezi zithako zityebile kumafutha nakwiicarbohydrate ezithanda ukonyuka kweglucose yegazi.

Ke, umntu onesifo seswekile kufuneka akhethe iitumato, iyogathi, lwemostade, iisosi zepepile okanye ukunxiba i-vinaigrette, okanye kufuneka atya isaladi kunye nenyama ngamathontsi emon kunye namayeza afana nerosemary, iparsley kunye ne-oregano.

Khetha iisosi zetumato, lwemostade, lwepepile okanye i-vinaigrette

6. Khetha inyama ephekiweyo okanye eyosiweyo

Inyama ephekiweyo okanye eyosiweyo kufuneka ikhethwe, ngakumbi ngaphandle kweesosi, kunye nokutya okuthosiweyo kunye nezonka ezinesonka kufuneka zithintelwe, kuba zinamafutha amaninzi anyusa iswekile yegazi kunye nesifo sentliziyo.

Khetha inyama ephekiweyo okanye eyosiweyo

7. Kunqande iidizethi

Kubalulekile ukunqanda ukutyiwa kweedessert ngakumbi xa kutyiwa ngaphandle kwendlu, njengoko kuqhelekile kulungiselelwa kwiivenkile zokutyela ukuba zenziwe ngeswekile kunye namafutha, izithako ezonyusa incasa kunye nokutsala abathengi abaninzi.

Ke, iziqhamo okanye iisaladi zeziqhamo kufuneka zikhethwe, kukhunjulwa ukutya inye yeziqhamo okanye isilayi kwisidlo ngasinye.

Yitya isiqhamo sedizethi kwaye uphephe iilekese

Bukela le vidiyo ngeengcebiso ezingakumbi malunga nendlela yokutya kakuhle kunye nokugcina isifo seswekile siphantsi kolawulo.

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Iingcebiso zokugcina iswekile yegazi lakho iphantsi kolawulo

Ukongeza kwiingcebiso malunga nokutya okufanelekileyo kweswekile xa usitya ngaphandle kwendlu, kubalulekile ukuthatha amanyathelo okhuseleko, anje ngala:

• Kunqande ukutsiba ukutya kuba uyazi ukuba uzakutya ngaphandle kwekhaya, kuba ukusilela ukutya ngexesha elifanelekileyo kubangela ukuba iswekile yegazi lakho inyuke iqhubeke;
• Ukuba usebenzisa i-insulin ekhawulezayo okanye ekhawulezayo, khumbula ukuthatha izixhobo ukulinganisa i-glucose yegazi kwaye uthathe i-insulin ngaphambi kokutya, ulandela isikhokelo sikagqirha;
• Thatha amayeza ngokwemiyalelo kagqirha, unganyusi idosi kuba uyazi ukuba uza kutya ngaphezulu kunesiqhelo.

Ukongeza, kubalulekile ukuba urekhode iswekile yegazi emva kokutya ngaphandle kwekhaya, kuba oku kuyanceda ukuqonda ukuba kukuphi ukutya okuthanda ukonyuka okukhulu kweglucose yegazi kwaye kufanele kuthintelwe. Ukongeza, ukuthatha isidlo uye naso emsebenzini kuyanceda ukutya ukutya okusempilweni kunye nokulawula iswekile yegazi. Jonga iingcebiso ngokulungiselela ibhokisi yakho yasemini apha.

Ukugcina iswekile yegazi lakho iphantsi kolawulo kubalulekile ukuthintela iingxaki zeswekile, ezinje ngesifo seswekile kunye neengxaki zombono.