Ukutya kwizibini ezitshatileyo zokunciphisa umzimba kunye

Umxholo

• Isigaba 1: Ukufumanisa
• Isigaba 2: Ukuzibophelela
• Isigaba 3: Ukunyaniseka

Ukwenza ukutya kube lula, kubandakanya isoka lakho, umyeni okanye iqabane lakho lihlala lenza kube lula, xa ukhetha ukutya okusempilweni xa usitya, xa uthenga ezivenkileni nakwiivenkile zokutyela, umzekelo, ukongeza ekuvuseleleni ukuzilolonga.

Jonga umzekelo wesicwangciso soqeqesho esenziwa ngababini.

Ukucinga ngako, ingcali ngezesondlo eBrazil uPatricia Haiat ubhale incwadi ethi Dieta dos Casais ukukhuthaza impilo esempilweni kwesi sibini, apho abonisa iingcebiso, iiresiphi kunye nesicwangciso sokutya ekufuneka silandelwe zii-2, ezahlulwe ngokwamanqanaba ama-3 aboniswe ngezantsi.

Isigaba 1: Ukufumanisa

Eli nqanaba lihlala kwiintsuku ezisi-7 kwaye sisiqalo sekhefu kwinkqubo yesiqhelo, apho ukusetyenziswa kokutya okuyingozi kwenzeka, okuya kuthathelwa indawo kukutya okunezinto eziluncedo emzimbeni, eyona njongo iphambili yokuphelisa umzimba .

• Yintoni yokutya: zonke iintlobo zeziqhamo, imifuno kunye neeproteni zemifuno, ezinje ngeembotyi zesoya, iilentile, iimbotyi, iichickpeas, umbona kunye nee-ertyisi.
• Yintoni ongayityiyo: inyama ebomvu, inyama emhlophe, intlanzi, intlanzi, ukutya kwaselwandle, amaqanda, ubisi, itshizi, iyogathi, iinkozo ezicoliweyo kunye nemifuno, ukutya okungenagluteni, iziselo ezinxilisayo, iswekile kunye nezinto zokuthambisa ezingezizo.

Isigaba 2: Ukuzibophelela

Eli nqanaba lihlala ubuncinci iintsuku ezi-7, kodwa kufuneka lilandelwe kude kufikelelwe kwinjongo yokwehla kobunzima, ukuvumela ukusetyenziswa okuphakathi kokutya okune-gluten kunye nobisi kunye neemveliso zobisi.

• Yintoni yokutya: NgoMvulo ukuya ngoLwesithathu, ziiprotein zemifuno, ezinje ngesoya, iilentile, iimbotyi, iichickpeas, umbona kunye nee-ertyisi. Ukusukela ngoLwesine ukuya ngeCawa, iiproteni ezinqinileyo zemvelaphi yezilwanyana, ezinje ngenyama ebomvu kunye emhlophe kunye nentlanzi.
• Yintoni ongayityiyo: iswekile, iziselo ezinxilisayo, igluten kunye neemveliso zobisi ezigqithileyo.

Isigaba 3: Ukunyaniseka

Eli nqanaba alinabude bexesha, njengoko kuxa ukutya okunempilo kufuneka kugcinwe, kwaye kuvunyelwe ukutya konke ukutya ngendlela ephakathi.

• Yintoni yokutya: inyama, intlanzi, iimbotyi ezifana neembotyi, iimbotyi zesoya, iichickpeas neelentile, iitapile, iitapile, ii-yam kunye neminye imithombo ye-carbohydrate, ngakumbi ukutya okuziinkozo, okufana nomgubo, irayisi kunye nepasta ye-wholegrain.
• Yintoni ongayityiyo: ukutya okunomxholo ophezulu weswekile emhlophe, ezinje ngeelekese, iikeyiki kunye needizethi, umgubo omhlophe, irayisi emhlophe, ukutya okulungiselelwe ngumkhenkce, isuphu yomgubo kunye nefry.

Nangona le ncwadi ibhaliwe ijolise ekunciphiseni ubunzima besi sibini, ukutya okufanayo kunokulandelwa lusapho luphela okanye ngamaqela abahlobo abavela emsebenzini okanye kwiiklasi nabo abafuna ukunciphisa umzimba, njengoko ukulahleka kobunzima beqela kukhawuleza kwaye kusebenza ngakumbi.

Ukunciphisa umzimba ngaphandle kokutya, jonga iingcebiso ezilula zokunciphisa umzimba ngaphandle kwedini.