Ukutya amanqatha esibindini

Umxholo

• Ingcebiso ngokutya kwesibindi esinamafutha
• Ukutya okuvunyelweyo
• Ukutya ekufuneka sikuphephe
• Imenyu yesampulu yesibindi esinamafutha
• Ezinye iingcebiso
• Uvavanyo lolwazi
• Isibindi esityebileyo: vavanya ulwazi lwakho!

Kwiimeko zesibindi esinamafutha, esikwabizwa ngokuba yi-hepatic steatosis, kubalulekile ukwenza utshintsho kwindlela otya ngayo, kuba le yenye yeendlela zokunyanga kunye nokuphucula imeko, ngakumbi ukuphelelwa ngumdla, iintlungu esiswini. kwicala lasekunene kunye nesisu esidumbileyo.

Isibindi esinamanqatha sisiphumo sokutya okungalunganga, okunxulunyaniswa nokuzuza ubunzima kunye nezifo zokutyeba ezinje nge-pre-diabetes, isifo seswekile, i-cholesterol ephezulu, i-triglycerides ephezulu kunye noxinzelelo lwegazi. Ke, oku kutya kukujolisa ekupheliseni amanqatha aqokelelweyo kwinqanaba lesisu, ukuzama ukunciphisa ngokuthe ngcembe amanqatha esibindi.

Ingcebiso ngokutya kwesibindi esinamafutha

Enye yeengcebiso eziphambili zokuphelisa ngokuthe ngcembe amafutha aqokelelweyo esibindini kukuthoba umzimba ukuba utyebile. Kungenxa yokuba, xa ubuncinci i-10% yesisindo esikhoyo silahlekile, amanqanaba e-enzyme kwisibindi ayanda kwaye akhetha ukupheliswa kwamafutha aqokelelweyo.

Oku kulandelayo kubonisiwe okokutya okuvumelekileyo nekufanele kuthintelwe:

Ukutya okuvunyelweyo

• Sebenzisa i-4 ukuya kwezi-5 iziqhamo zemifuno ngosuku, ezinje nge-zucchini, isitshalo seqanda, iletisi, iitumato, itswele, iminqathe, iapile, ipere, ipesika, ipapaya, amaqunube, amaqunube amnyama, irasibheri, iorenji, ilamuni, iiplam, phakathi kwabanye;
• Yandisa ukusetyenziswa kokutya okune-fiber yonke imihla, okufana nerayisi emdaka, isonka esimdaka ngebala okanye ipasta ye-wholegrain;
• Amaqanda;
• Iinyama ezimhlophe (ezinamafutha asezantsi), ezifana neturkey, inkukhu okanye intlanzi;
• Ubisi olunamanzi kunye neyogathi;
• Iitshizi ezimhlophe;
• 1 icephe (le dessert) yeoyile ye-olive eluhlaza.

Uhlobo lwamanqatha anokutyiwa, kodwa ngentlawulo encinci, zii-polyunsaturated, i-monounsaturated fats kunye nokutya okutyebileyo kwi-omega 3. Eminye imizekelo yezi ntlobo zamafutha yile: i-olive oil, iavokhado, amandongomane afana namandongomane, iialnuts, iiamangile; kunye nentlanzi efana ne-salmon, trout, sardines okanye mackerel, umzekelo. Jonga eminye imizekelo yokutya okutyebileyo kwi-omega 3.

Bona ezinye iingcebiso ezibaluleke ngakumbi kwividiyo apha:

Ukutya ekufuneka sikuphephe

Ukutya ekufuneka kuthintelwe ukuthintela ukufumba kwamafutha esibindini zezi:

• Ukutya okunamafutha achumileyo: itshizi etyheli, itshizi cream, curd, itshokholethi, iikeyiki, iikeyiki, iisoseji, iisosi, ibhotolo, ikhokhonathi, imajarini, ipitsa okanye ibhamburger, umzekelo;
• Iimveliso ezityebileyo kwiswekile, ngakumbi kwimizi-mveliso kwaye zilungisiwe, ezinje ngeicookies okanye iijusi;
• Ukutya okukhawulezayo, okulungele okanye okubandayo;
• Iziselo ezinxilisayo.

Kwabanye abantu, amanqatha esibindi angabangela iintlungu zesisu kwaye, ke, ukutya ukutya okuvelisa iigesi, ezinjengeembotyi, kunokubangela ukungonwabi okukhulu, ke kufanele ukuba kuthintelwe. Jonga uluhlu lokutya olubangela irhasi.

Imenyu yesampulu yesibindi esinamafutha

Le theyibhile ilandelayo ibonisa umzekelo weentsuku ezi-3 zemenyu yokutya okunamafutha esibindi:

Ukutya	Usuku 1	Usuku 2	Usuku 3
Isidlo sakusasa	Iisilayi ezibini zesonka esipheleleyo + 2 izilayi zeshizi emhlophe + 1 iglasi yejusi yeorenji engenashukela	Ingqayi e-1 yeyogathi + ½ indebe yeenkozo ezipheleleyo + 1 ipere	Amaqanda ama-2 aqhekeziweyo + 1 isilayi setshizi emhlophe + 1 isilayi sesonka esipheleleyo + 1 iglasi yejusi ye-strawberry engenashukela
I-snack yasekuseni	1 ipesika ephakathi	I-2 toast epheleleyo kunye neepuni zeericotta	1 ibhanana
Isidlo sasemini isidlo sangokuhlwa	I-90 g yenkukhu eyosiweyo yenkukhu + ½ indebe yerayisi + 1 indebe yeletisi, isanqante kunye nesaladi yengqolowa, enongwe ngethontsi yelamuni kunye netyuwa + 1 ipere	1 iflet ye-hake ehovini ngethanga le-puree + 1 indebe ye-beet isaladi kunye neminqathe ebilisiweyo, enongwe ngamathontsi ambalwa emon kunye ne-Oregano + 1 banana	1 ophakathi ingqolowa itortilla + 90 g yeTurkey ibele isikwe ibe yimicu
Ukutya okusemva kwemini	1 ingqayi yegelatin engenashukela	Iapile e-1	1 i-yogurt enamafutha asezantsi ene-½ indebe yegranola

Ezinye iingcebiso

Kubalulekile ukuba usele amanzi amaninzi imini yonke, kuyacetyiswa ukuba usele iilitha ezi-2 ngosuku. Kuyenzeka ukuba ufake iti ekhetha ukucocwa kwesibindi ukuphelisa iityhefu ezifumanekayo, ezinjengobisi lwameva, i-yarrow okanye i-artichoke. Bona eminye imizekelo yamayeza asekhaya enqatha lesibindi.

Kwimeko apho umntu engaseli manzi maninzi kunokwenzeka ukongeza ilamuni, kuba ukongeza ekunikeni incasa emanzini ikwaqulathe ivithamin C enceda ukukhupha ityhefu kwisibindi. Ukongeza, kuya kufuneka usoloko ubunesidlo esincinci esithathu kunye nokutya okuncinci okungu-2 imini yonke, kuthintelwe ukuhamba ixesha elide ungakhange utye.

Kule ndlela yokutya kubalulekile ukuba ukutya kulungiselelwe ngendlela elula, ngaphandle kwezinongo ezininzi okanye amanqatha, kwaye kufanelekile ukuba kuphekwe njengokrwejiweyo, kufuthwe okanye kwi-oveni.

Ngokulandela ngokuchanekileyo ezi zikhokelo, kunokwenzeka ukuba ususe ngokuthe ngcembe amanqatha aqokelelweyo kwinqanaba lesisu, kunye namafutha aqokelelweyo esibindi, kwaye iziphumo zibonwa malunga neenyanga ezimbini. Nangona kunjalo, eyona nto ilungileyo kukusoloko unxibelelana nesazi sokutya ukuze uhlengahlengise imenyu kwiimfuno zomntu ngamnye.

Uvavanyo lolwazi

Olu vavanyo lukhawuleza likuvumela ukuba uvavanye ulwazi lwakho ngendlela yokunyamekela ngokufanelekileyo isibindi sakho esinamafutha:

• 1
• 2
• 3
• 4
• 5

Isibindi esityebileyo: vavanya ulwazi lwakho!

Qalisa uvavanyo Ukutya okunempilo kwesibindi kuthetha:

• Yitya irayisi eninzi okanye isonka esimhlophe, kunye nabaqhekezi
• Yitya imifuno kunye neziqhamo ezisandula ukwenziwa kuba zityebile kwifayibha kwaye zinamafutha asezantsi, ukunciphisa ukutya okusetyenzisiweyo.

Unokuxela ukuba isibindi siyaphucuka xa:

• I-cholesterol, i-triglycerides, uxinzelelo lwegazi kunye nokunciphisa ubunzima;
• Akukho anemia.
• Ulusu luye lube mhle ngakumbi.

Ukusela ibhiya, iwayini okanye nabuphi na utywala yile:

• Kuvunyelwe, kodwa kuphela ngeentsuku zetheko.
• Uthintelwe. Ukusetyenziswa kotywala kufuneka kuthintelwe ngokupheleleyo kwimeko yesibindi esinamafutha.

Enye yeendlela ezilungileyo zokunceda ukubuyisela isibindi sakho yile:

• Ukutya ukutya okunamafutha asezantsi ukunciphisa umzimba kuya kunciphisa i-cholesterol, i-triglycerides kunye ne-insulin.
• Fumana uvavanyo lwegazi kunye ne-ultrasound rhoqo.
• Sela amanzi amaninzi ahlwahlwazayo.

Ukutya okungafanele kutyiwa ukunceda ukubuyela kwesibindi zezi:

• Ukutya okunamafutha aphezulu njengesoseji, isoseji, iisosi, ibhotolo, inyama enamafutha, itshizi etyheli kakhulu kunye nokutya okugqityiweyo.
• Iziqhamo zeCitrus okanye i-red peel.
• Isaladi kunye neesuphu.

Edlulileyo Elandelayo