Olona tshintsho lubalulekileyo ekutyeni nawuphi na umntu omtsha kuhlobo lweswekile 2

Umxholo

• Ziqhelanise nolawulo lwesahlulo
• Khetha ukutya okunotyebileyo kwizakhamzimba
• Nciphisa ukutya kwakho ii-carbohydrate ezisulungekileyo
• Khetha ukutya okunamafutha asempilweni
• Yenza idinga nengcali yezidlo
• Ukuthatha

Ushwankathelo

Ukutya ukutya okunezandi ezifanelekileyo kubalulekile ekulawuleni uhlobo lwesifo seswekile.

Ngexesha elifutshane, ukutya kunye nokutya okutyayo okuchaphazelayo kuchaphazela amanqanaba eswekile yegazi lakho. Kwixesha elide, imikhwa yakho yokutya inokuchaphazela umngcipheko wokufumana iingxaki kuhlobo lwesibini lweswekile.

Funda ngokufunda malunga notshintsho olusempilweni onokulwenza kwindlela otya ngayo.

Ziqhelanise nolawulo lwesahlulo

Ukuba utyebe kakhulu, ukuphulukana neepesenti ezi-5 ukuya kwezili-10 zomzimba wakho kunokunceda ukuthoba amanqanaba eswekile yegazi, ngokutsho kwabaphandi kwiphephancwadi Iswekile.

Ukuphulukana nobunzima kunokunciphisa umngcipheko wokuba nesifo sentliziyo, ingxaki eqhelekileyo yohlobo lwesibini lweswekile.

Ukukunceda ukufezekisa kunye nokugcina ubunzima bakho ekujoliswe kubo, ugqirha wakho uya kukukhuthaza ukuba usebenzise icandelo lolawulo.

Kuxhomekeke kubunzima bakho bangoku, indlela otya ngayo, kunye nembali yezonyango, banokukucebisa ukuba uzame ukunciphisa inani leekhalori kwizidlo zakho okanye amashwamshwam.

Ukuziqhelanisa nolawulo lwesahlulo kunokunceda ukugcina amanqanaba eswekile yegazi lakho kuluhlu ekujoliswe kulo.

Khetha ukutya okunotyebileyo kwizakhamzimba

Ukutya iintlobo ngeentlobo zokutya okunesondlo kunokukunceda uhlangane neemfuno zesondlo somzimba wakho. Ngokubanzi, "ukutya okuxineneyo" kuthetha ukutya okuqulethe inani eliphezulu lezakha mzimba - ezinje ngeevithamini kunye neeminerals - ngokobungakanani bayo okanye ngokwexabiso lekhalori.

Ukutya okunesondlo kubandakanya:

• iziqhamo kunye nemifuno
• iimbotyi ezinjengeembotyi neelentile
• iinkozo zizonke, ezifana nengqolowa kunye nerayisi emdaka
• amandongomane nembewu, ezinje ngeeamangile kunye nembewu kajongilanga
• imithombo yeeproteni ezinqabileyo, enjengeenkukhu kunye nokusika inyama yehagu
• intlanzi namaqanda
• iimveliso zobisi, ezinjengeyogathi engenaswekile

Nangona kunjalo, kuxhomekeke kwiimfuno zakho zempilo, ugqirha wakho okanye ugqirha otya ukutya unokukucebisa ukuba unciphise okunye koku kutya.

Umzekelo, abanye abantu abanesifo seswekile sesi-2 banokuzuza ngokulandela ukutya okune-carbohydrate ephantsi ethintela iziqhamo, imifuno enesitatshi, imifuno eyomileyo kunye neenkozo.

Ukuba kunjalo kuwe, bambelela kukutya okunotyebileyo okunezakha mzimba eziphantsi kwii-carbohydrate, ezinje ngeeproteni ezijiyileyo, amandongomane, kunye nembewu. Eminye imifuno-njengamagqabi anamagqabi okanye i-broccoli- iyachokozela izondlo kodwa iphantsi kwiicarbohydrate.

Nokuba yeyiphi indlela yokutya oyilandelayo, kungcono ukutya ukutya okunezakha-mzimba ezininzi kwisidlo ngasinye.

Nciphisa ukutya kwakho ii-carbohydrate ezisulungekileyo

Iicarbohydrate ezihlaziyiweyo zihlala ziphantsi kwizakhamzimba kodwa ziikhalori eziphezulu. Ukutya okuninzi kakhulu kunokuphakamisa amanqanaba eswekile yegazi kunye negalelo ekuzuzeni ubunzima.

Ukutya okunotyebileyo kwiicarbohydrate ezicokisekileyo kubandakanya:

• ukutya okuneswekile kunye neziselo, ezinjengeelekese, iicookies kunye nesoda
• iimveliso zengqolowa ecoliweyo, kubandakanya irayisi emhlophe, isonka esimhlophe, kunye ne-pasta emhlophe
• incindi yeziqhamo

Ukukunceda ukulawula amanqanaba eswekile yegazi kunye nobunzima, kungcono ukugcina oku kutya kunyango lwamathuba athile. Endaweni yoko, fikelela kwiimveliso eziziinkozo ngokupheleleyo okanye okunye ukutya okuphezulu kwizakhamzimba kunye nefayibha.

Khetha ukutya okunamafutha asempilweni

Ngokwe-American Diabetes Association, iintlobo zeenqatha ozityayo zibaluleke ngaphezu kwenani lamafutha owatyayo.

Ukunciphisa umngcipheko wesifo sentliziyo, umbutho ucebisa ukutya ukutya okunotyebileyo kumafutha e-monounsaturated kunye ne-polyunsaturated.

Imithombo eqhelekileyo yala mafutha asempilweni ibandakanya:

• iponyoponyo
• amandongomane, anje ngeeamangile, iiasheashe, iiwalnuts, kunye namandongomane
• imbewu, njengembewu yethanga, imbewu kajongilanga, kunye nembewu yesesame
• iintlanzi ezinamanqatha, njenge-tuna, isalmon, isardadi kunye ne-mackerel
• Iimveliso zesoya, ezinje nge tofu
• i-oyile ye-olivu
• i-oyile yecanola
• oyile yekotoni
• ioli yombona
• ioli yeflakisi
• ioyile yamandongomane
• i-safflower yeoyile
• oyile yeembotyi zesoya
• ioli kajongilanga

Kwelinye icala, umbutho ucebisa ukunciphisa umlinganiselo wokutya kwakho amanqatha agcweleyo kunye nokuthintela amafutha.

Imithombo yamanqatha azalisiweyo ukunqanda ukubandakanya:

• inyama ezinamafutha aphezulu, ezifana nenyama yenkomo eqhelekileyo, isoseji, ibhekoni, ibologna, kunye neehotdogs
• iimveliso ezinobisi ezinamafutha aphezulu, ezinje ngekhrim, ubisi olupheleleyo, kunye netshizi enamafutha apheleleyo
• ulusu lweenkukhu, ezinje ngesikhumba senkukhu okanye ulusu lwe-turkey
• ibhotolo
• Isinqumelo
• ioyile yekhokhonathi
• ioyile yesundu kunye neoyile yesundu

Imithombo ye-trans fat ibandakanya:

• Ukutya okutyunjiweyo, okufana neetapile zetapile
• intonga imajarini
• ukunciphisa

Yenza idinga nengcali yezidlo

Ngaphandle kwale migaqo-siseko, akukho bungakanani-bento yokutya yonke xa uphila nohlobo lwesibini lweswekile.

Abanye abantu bakufumanisa kuluncedo ukulandela iMeditera okanye DASH ipateni yokutya. Ezi ndlela zokutya zityebile kukutya okuziinkozo, iimbotyi kunye nezinye iikhabhohayidrethi ezinzima.

Abanye abantu baye baxela impumelelo ngezicwangciso zokutya ezisezantsi-carbohydrate. Le ndlela yokutya ijolise kukutya okuphezulu kwiprotein kunye ne-carbohydrate ephantsi.

Eyona ndlela ilungileyo inokubakho elungiselelwe iimfuno zakho kunye nezinto ozikhethayo.

Ukukunceda ukuba uvelise isicwangciso sokutya esikusebenzelayo, cinga ngokucela ugqirha wakho ukuba akuthumele kugqirha wezidlo obhalisiweyo.

Ingcali yokutya inokukunceda uyile isicwangciso esenzelwe wena esihlangabezana neemfuno zakho zempilo, ngelixa uthatha ukutya okhetha ukutya, imikhwa yokupheka kunye nohlahlo-lwabiwo mali.

Ukuthatha

Ukulawula amanqanaba eswekile yegazi, ubunzima bomzimba, kunye nomngcipheko weengxaki ezivela kuhlobo lwe-2 yeswekile, ukutya ukutya okunesondlo kubalulekile.

Ukuziqhelanisa nolawulo lwecandelo kunokukunceda ufikelele kunye nokugcina ubunzima bakho ekujolise kubo, ngelixa ugcina iswekile yegazi lakho kuluhlu ekujoliswe kulo.

Zama ukukhetha ukutya okunotyebileyo kwizakhamzimba ezifanelekileyo kunye nokunciphisa ukutya kwakho iikhalori ezigqithileyo, iikhabhohayidrethi ezisulungekileyo, kunye namafutha agcweleyo.

Ukufumana iingcebiso ezizezakho, cinga ngokwenza idinga nengcali yezidlo.