Ukutya kwe-USP: isebenza njani kwaye kutheni ingafanele isetyenziswe
Umxholo
- Imenyu yokutya ye-USP
- Kuba ukutya kwe-USP ayisiyonto ilungileyo yokunciphisa umzimba
- Njani ukunciphisa umzimba ngendlela esempilweni
Ukutya kwe-USP luhlobo lokutya olusezantsi kakhulu kwiikhalori, apho umntu engenisa ngaphantsi kwe-1000 yeekhalori ngemini, kangangeentsuku ezisi-7, ezigcina zikhokelela ekwehliseni ubunzima.
Koku kutya, eyona njongo iphambili kukunciphisa ukutya kwee-carbohydrate, ezikhoyo ekutyeni okufana nerayisi, ipasta kunye nesonka, ukunika ukuthanda ngakumbi iiproteni kunye namafutha. Ngesi sizathu, kwi-USP yokutya kuvunyelwe ukutya amaqanda, i-ham, i-steak, iziqhamo, ikofu kunye nemifuno, kodwa ukutya okufana nerayisi, ipasta, iziselo ezinxilisayo, ukutya okuqhotsiweyo kunye neswekile kufuneka kuthintelwe.
Ukwenza oku kutya, abadali bacebisa imenyu evaliweyo ekufuneka ilandelwe nangubani na:
Imenyu yokutya ye-USP
Imenyu yokutya ye-USP ibandakanya konke ukutya okuvunyelweyo kukutya okwenzelwe iintsuku ezisi-7.
| Ntseni | Isidlo sakusasa | Isidlo sasemini | Isidlo sangokuhlwa |
| 1 | Ikofu emnyama ngaphandle kweswekile. | Amaqanda ama-2 abilisiweyo kunye nemifuno enamakha ukungcamla. | Iletisi, ikhukhamba kunye nesaladi yeseleri. |
| 2 | Ikofu emnyama engenaswekile enesonka Abaqhekezi bokhrim. | 1 i-steak enkulu kunye nesaladi yeziqhamo ukunambitha. | Iham. |
| 3 | Ikofu emnyama engenaswekile nebhiskithi cAbaqhekezi be-ream. | Amaqanda abilisiweyo ama-2, iimbotyi eziluhlaza kunye ne-2 thowusti. | Iham kunye nesaladi. |
| 4 | Ikofu emnyama engenaswekile eneebhiskithi. | I-1 iqanda elibilisiweyo, 1 iminqathe kunye neMis cheese. | Isiqhamo sesaladi kunye neyogathi yendalo. |
| 5 | Iminqathe eluhlaza kunye nelamuni kunye nekofu emnyama ngaphandle kweswekile. | Inkukhu eyosiweyo. | 2 amaqanda abilisiweyo kunye nomnqathe. |
| 6 | Ikofu emnyama engenaswekile eneebhiskithi. | Intlanzi yentlanzi kunye netumato. | 2 amaqanda abilisiweyo kunye nomnqathe. |
| 7 | Ikofu emnyama engenaswekile enelamuni. | I-steak edibeneyo kunye neziqhamo ukunambitha. | Yitya into oyifunayo, kodwa ungazibandakanyi iilekese okanye iziselo ezinxilisayo. |
Oku kutya kunemenyu ethile yeveki enye kwaye akuvumelekanga ukuba utshintshe ukutya, okanye izidlo ezikuluhlu. Emva kokugqiba le veki, isikhokelo kukuba ungaqala kwakhona, kodwa ukutya akufuneki kwenziwe ngaphezulu kweeveki ezi-2 zilandelelana.
Kuba ukutya kwe-USP ayisiyonto ilungileyo yokunciphisa umzimba
Isithintelo esikhulu sekhalori esicetywayo yile ndlela yokutya, enyanisweni, ikunceda ukunciphisa umzimba ngokukhawuleza, kodwa kukutya okunesidima, okunesithintelo kakhulu okungakhuthazi imikhwa yokutya esempilweni, kwaye ayicetyiswa ngabezondlo okanye izondlo. Iqhelekile into yokuba abantu abakwaziyo ukunciphisa umzimba ngokutya kwe-USP bahlupheke ngenxa ye-"accordion effect", njengoko bephulukana nobunzima ngokutya okungalinganiyo, okungenakugcinwa ixesha elide kwaye okugcina kukhuthaza ukubuyela iindlela zokutya ezidlulileyo.
Ukongeza, imenyu ilungisiwe kwaye ayitshintshi ngokweemfuno kunye nemetabolism yomntu ngamnye oyenzayo, enokuthi iphele izisa iingxaki zempilo ezininzi, ngakumbi kwabo banembali yezifo ezinganyangekiyo ezinjengesifo seswekile, uxinzelelo lwegazi. , hyperthyroidism okanye hypothyroidism, umzekelo.
Ngaphandle kwegama, elibhekisa kwisifinyezo seYunivesithi yaseSão Paulo, iUSP, kubonakala ngathi akukho buhlobo busemthethweni phakathi kwamasebe eYunivesithi yaseSão Paulo kunye nokudala ukutya.
Njani ukunciphisa umzimba ngendlela esempilweni
Ukuze unciphise umzimba ngendlela esempilweni kunye neqinisekileyo, kubaluleke kakhulu ukuba ufundise ngendlela yokutya, equka ukutshintsha uhlobo lokutya okwenziweyo, ukuze kubesempilweni kwaye kunokwenziwa ubomi bonke. Nazi ezinye iingcebiso ezivela kwisondlo sethu:
Bona ngakumbi malunga nendlela yokuphulukana nobunzima ngokufunda kwakhona malunga nokutya kwaye ungaphindi ubeke ubunzima.
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