Uyenza njani ukutya kweqanda (imigaqo kunye nemenyu epheleleyo)
Umxholo
- Imigaqo yokutya kweqanda
- Umzekelo wemenyu yokutya yeqanda epheleleyo
- Ukunyamekela emva kokutya
- Iziphumo ebezingalindelekanga kunye nezimo
Ukutya kweqanda kusekwe ekubandakanyeni amaqanda ama-2 ukuya kwayi-4 ngemini, kwizidlo ezi-2 okanye nangaphezulu, ezonyusa inani leprotein ekudleni kwaye zivelise ukwanda kokuziva satiety, ukuthintela umntu ukuba angaziva elambile ngokulula. Ukongeza, oku kutya kukwasezantsi kwii-carbohydrate kunye neekhalori, ukuthanda ukunciphisa umzimba.
Ukutya kweqanda kunempikiswano kuba kunexabiso eliphezulu leqanda, kodwa uphononongo oluninzi lubonisa ukuba ukusetyenziswa kweqanda yonke imihla akubangeli ukonyuka kwecholesterol okanye amanqatha amanqanaba kwimithambo kwaye, ke, oku kutya kunokuphelela ekubonisweni zezinye izondlo . Jonga kwakhona izibonelelo zempilo zokutya iqanda.
Nangona oku kutya kunokusetyenziselwa ukunciphisa umzimba, kubalulekile ukuba ukhokelwe yingcali yesondlo ukuze kwenziwe uvavanyo olupheleleyo kunye nesicwangciso esaneleyo sokondla, ngakumbi kuba oku kutya kunokuthintela kakhulu.
Imigaqo yokutya kweqanda
Ukutya kweqanda kufuneka kugqibe iiveki ezi-2 ubuninzi kwaye amaqanda ama-2 kufuneka afakwe kwisidlo sakusasa kwaye ukuba ukutya kwakho kubandakanya amaqanda ama-2, anokwahlulwa yonke imihla, amaqanda ama-4 ngosuku Amaqanda anokulungiswa ebilisiwe, ngohlobo lwe-omelet okanye othosiweyo nge-oyile yomnquma, ibhotolo, okanye ibhotolo encinci yekhokhonathi.
Ukongeza ekwandiseni ukusetyenziswa kwamaqanda, ukutya okutyayo kubandakanya ukutya okutsha okulula okulula, okunje ngeesaladi, iziqhamo, inkukhu, intlanzi kunye namafutha afanelekileyo, njengeoyile ye-olive, amandongomane nembewu.
Njengakunye nakuphi na ukutya, akuvumelekanga ukutya ukutya okunje ngeziselo ezinxilisayo, iziselo ezibandayo, iijusi esele yenziwe, iilekese, ukutya okuthosiweyo, ukutya okungumkhenkce okanye okwenziwe ngomgubo, Ukutya okukhawulezayo kunye nokugqithisa ekusebenziseni ityuwa.
Ukuqonda ngcono ukuba ukutya kweqanda kwenziwa njani:
Umzekelo wemenyu yokutya yeqanda epheleleyo
Le tafile ilandelayo ibonisa umzekelo weentsuku ezi-3 zokutya kweqanda:
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | Ikofu engenaswekile + amaqanda amabini abilisiweyo + iavokhado + 1 ikomityi yamaqunube | 1 indebe iti eluhlaza engenaswekile + amaqanda amabini aqatywe ibhotolo + 1 iorenji | Ikofu engenaswekile + i-2 ye-omelet yeqanda, isipinatshi, amakhowa kunye netshizi + 1 iapile |
| I-snack yasekuseni | I-yogurt ecacileyo ye-1 enecephe eline-1 yeedessert yeembewu ze-chia kunye ne-banana | 1 ipere + i6 yamandongomane | I-240 ml yesiqhamo se-smoothie esilungiswe ngobisi lwe-almond, istrawberry kunye nepunipoon ye-1 yehabile |
| Isidlo sasemini isidlo sangokuhlwa | I-1 fillet yenkukhu enesosi yetumato, ihamba ne-½ indebe yerayisi kunye nekomityi enye kunye nemifuno ephekiweyo + 1 tangerine | I-omelet enamaqanda ama-2 + 1 iitapile + inkukhu, itumato kunye ne-oregano | 1 yentlanzi yentlanzi eziko kunye neetapile ezi-1 + iikomityi ezi-2 zesaladi entsha eneelethisi, itumato, itswele kunye nesanqante), enongwe ngeoyile encinci kunye neviniga + 1 isilayi sevatala |
| Ukutya okusemva kwemini | 1 ingqayi yegelatin engenashukela | I-yoghurt yendalo ye-1 ene-1 powder (1) ye-powder kunye ne-30 g yeziqhamo ezomileyo | I-yogurt ecacileyo + 1 iqanda elibilisiwe |
Imali ebandakanyiweyo kule menyu iyahluka ngokobudala, isini, inqanaba lomsebenzi womzimba kunye nembali yezempilo. Ke, indawo efanelekileyo kukusoloko unxibelelana nesazi ngezondlo ukulungelelanisa isicwangciso sesondlo kwiimfuno zomntu ngamnye.
Ukunyamekela emva kokutya
Ngokufanelekileyo, ukutya kwamaqanda kufuneka kukhatshwe yingcali yesondlo, eya kuthi ibonakalise ngcono inani elifanelekileyo lamaqanda kwityala ngalinye. Ukongeza, emva kweeveki ezimbini zokutya, kufuneka kugcinwe ukutya okunesondlo kunye nokusetyenziswa okukhethekileyo kokutya okutsha, ukunqanda ukusetyenziswa kokutya okucutshungulwayo.
Ukukhawulezisa inkqubo yokulahleka kobunzima kunye nokugcina ubunzima kunye nempilo emva kokutya, kubalulekile ukwenza umthambo rhoqo, njengokuhamba, ukubaleka okanye ukudanisa, kangangemizuzu engama-30 ukuya kwengama-60, amaxesha amathathu ngeveki.
Iziphumo ebezingalindelekanga kunye nezimo
Abantu abangenawo umkhwa wokutya ngendlela elungeleleneyo banokuthi, emva kokuphela kokutya kweqanda, bahlupheke sisiphumo sekhodiyani, bafumana ubunzima obungaphezulu kunoko babenako ekuqaleni kokutya. Ke ngoko, oku kutya akufuneki kuthathelwe ingqalelo ukugcina ubunzima kwixesha elide, ngakumbi ukuba umntu akakhange afumane ixesha lokufunda kwakhona.
Ukongeza, ngenxa yexabiso eliphantsi leecarbohydrate, abanye abantu banokufumana ukudinwa okulula kunye nesicaphucaphu imini yonke.
Oku kutya akufuneki kwenziwe ngabantu abaneemeko zempilo apho ukutyiwa kakhulu kweeprotein kuyaphikiswa, njengabantu abanezifo zezintso okanye ukusilela kwezintso okungapheliyo, umzekelo, okanye ngubani ongadibaniyo neqanda.
Inomdla Namhlanje
I-Raspberries emnyama kunye namaBlackberries ahluke njani?
