Le Dietitian ifuna ukuba uyeke "ukuCoca iNtwasahlobo" Ukutya kwakho

Umxholo

• Kutheni wena akufuneki "intwasahlobo icocekile" ukutya kwakho.
• Imikhwa yokutya esempilweni esebenza unyaka wonke.
• Uphengululo lwe

Ngoku loo ntwasahlobo iqhubeka ngokupheleleyo, kungenzeka ukuba ufumene into-inqaku, intengiso, umhlobo oshukumayo-ekubongoza ukuba "uhlambulule indlela otya ngayo." Le mvakalelo ibonakala iphakamisa intloko yayo embi ekuqaleni kwesizini nganye-"unyaka omtsha, umtsha", "intwasahlobo icoce ukutya kwakho," "fumana umzimba we-bikini ehlotyeni," njl. Ukungena kwikhaya lakho, ndifuna ukuba ucinge kabini ngaphambi kokuba uphume uye kuthenga i-gummy bear cleanse (ewe, iyinto yokwenyani leyo) ukuze ulingane neebhulukhwe ezimfutshane zejean zakho kunyaka ophelileyo. Ngentwasahlobo, ndiyakubongoza ukuba uphume kumjikelo wokutya kunye nokuncama kwaye ungalihoyi ilizwi langaphakathi elikruqulayo elikuxelela ukuba kufuneka "ucoceke entwasahlobo" impilo yakho.

Kutheni wena akufuneki "intwasahlobo icocekile" ukutya kwakho.

Ndikulungele ukutya okunempilo. Njengengcali yezokutya ebhalisiweyo, ndizinikele ubomi bam ekufundiseni abanye indlela yokukhetha ukutya okunempilo. Oko akuthethi ukuba ndifuna wonke umntu anyanzelise isaladi yakudala isidlo sasemini yonke imihla okanye enze utshintsho kwilayisi yecauliflower, kodwa ndicebisa ukuba kutyiwe iziqhamo, imifuno, ukutya okuziinkozo, iimbotyi, iimbotyi, amafutha asempilweni iiprotheni. Ewe, ndiyazi ukuba oko kuvakala kukruqula. Ndiyazi ukuba ufuna ukuhambisa amehlo xa undiva ndisitsho kuba kuvakala kulula kakhulu okanye mhlawumbi kunzima kakhulu. Inxalenye yomtsalane wobuyatha, ukutya okuthandwayo okunemithetho entsonkothileyo kukuba kubonakala ngathi yimbumbulu yomlingo ukufezekisa iinjongo zakho ngokukhawuleza. Kodwa ukuba loo mbumbulu yomlingo ibikhona, wonke umntu angakhangeleka elungile njengoJ. Lo wenza phantse kwiminyaka engama-50. -ukucoca iintsuku.

Kungenxa yoko le nto "ukucoca intwasahlobo" ukutya kwakho yi-B. Ukucoca intwasahlobo kwikhaya lakho kuhlala kuyinto yempelaveki: beka ijezi, ucoce igumbi lokuhlambela nzulu, uququzelele isinxibo, njalo njalo. , inyanga, okanye ixesha lonyaka elinye. Isimo sengqondo "sokuba sempilweni, ngokukhawuleza" sikhatshwa kukutya okunemiqathango okungancediyo ekudaleni utshintsho oluhlala luhleli.

Anditsho ukuba zonke "izidlo" zimbi (nangona ndilicaphukela igama ukutya), ngakumbi kuba kukho uphando malunga nezibonelelo zokutya kweMeditera, izidlo ezisekwe kwizityalo, ukutya okukhawulezileyo, okunokuthi kuthathwe njengokutya, nangona kunjalo, ndingatsho ukuba ezi "zidlo" zikhuthaza isimilo esihle esikhokelela kutshintsho oluzinzileyo. Kwaye yinto endinokuyifumana ngasemva.

Imikhwa yokutya esempilweni esebenza unyaka wonke.

Ekupheleni kosuku, ndifuna ukukunceda ufumane indlela eya kwisitayile sokutya esisempilweni. Ke nyathela kude nokucoca ijusi kwaye ube sengqiqweni. Sebenzisa ezinye zezi nguqu zincinci kule ntwasahlobo (okanye nanini na!) ukuze uzive usempilweni kwaye uthathe amanyathelo okuqala okwamkela ukutya okunempilo.

Nika ingqalelo kwindlela ukutya kukwenza uzive ngayo.

Ukutya kuyondla kwaye kufanele kukwenze uzive ulungile, endaweni yokukhuthaza ityala. Ngexesha elizayo xa usitya into, thatha umzuzwana kwaye ucinge ngendlela oziva ngayo oko kutya. Ukuba utya ukutya okungenamsoco ngokungakhathali ngelixa ukruqukile, ungabona ukuba ukutya akonelisi indlala yakho okanye kunyanga isithukuthezi sakho. Ukuba utya ipleyiti enkulu yeefries kwaye uzive udumbile kwaye udiniwe emva koko, qaphela loo mvakalelo i-yucky. Zama ukugcina ijenali yokutya elandelela into oyityileyo kunye nendlela oziva ngayo. Unokuqaphela iipatheni, njengokutya okunempilo kukunika amandla amaninzi kunye nokutya "okungenamsoco" akwanelisi, kwaye unokuhlengahlengisa ukutya kwakho ngokufanelekileyo. (Jonga: Kutheni le nto kufuneka uyeke ukuleyibhela ukutya njengoku "Kulungile" kunye "nokubi")

Jongana nengxaki yokwetyisa.

Bangaphezu kwezigidi ezingama-60 abantu abachatshazelwa kukuphazamiseka kokutya, kwaye asiyonto ekufuneka ubandezeleke ngayo. Rhoqo, abantu basetyhini bandixelela ukuba baziva bedunjwe lonke ixesha okanye iintlungu zesisu emva kokutya. (Ayisiyonto imnandi kangako: Abasetyhini ngokwenene basemngciphekweni omkhulu wemicimbi yesisu xa kuthelekiswa namadoda.) Ezi ayizizo izinto eziza kuhamba ngokuhamba kwexesha. Yenza le ntwasahlobo ibe lixesha lokuba ekugqibeleni ubonane nogqirha wamazinyo okanye udibane nomntu otya ukutya okutyikityiweyo ukuze ufumanise ukuba yintoni ebangela iingxaki zesisu sakho.

Yitya iziqhamo nemifuno ngakumbi.

Ndivakala ngathi yirekhodi eyaphukileyo, kodwa phantse wonke umntu angazuza ngokutya iziqhamo kunye nemifuno. Endaweni yokwamkela ukuthintelwa kokutya, yamkela ukutya izityalo ezininzi. (Ukuba awuyi kundiphulaphula, ubuncinane uphulaphule uBeyoncé.) Akuyi kwandisa kuphela ivithamin, iminerali, i-fiber kunye ne-antioxidant intake, mhlawumbi uya kuthatha indawo yamanye amaqela okutya okungenazondlo ekudleni kwakho.

Ukuba awuyazi ukuba ungaqala ngaphi, kunokuba lula njengokongeza isiqwenga esitsha semveliso kwinqwelo yakho yokutya okanye ukufaka imifuno kwisidlo sakusasa. Okanye ukuba sele utye iziqhamo kunye nemifuno, zama ukugcwalisa isiqingatha seplate yakho kunye nabo kwisidlo ngasinye.

Hambisa ngaphezulu.

Ukuba uhlala kwindawo enobusika obubandayo, mhlawumbi uyafa ukuba uphume ngaphandle kwentwasahlobo yesibini. Yamkela loo mvakalelo kwaye wenze ukuzibophelela ekuhambeni okungaphezulu. Thatha inja ukuze uhambe ixesha elide, ubhalisele i-5K, dibana nabahlobo bakho ngebhayisekile okanye uqale igadi yangaphandle. Yongeza imizuzu eli-10 eyongezelelweyo kumsebenzi ngamnye okanye usuku olongezelelweyo lokuzilolonga ngeveki. (I-inspo engakumbi: Abafazi abaXakekileyo babelana ngokuchanekileyo ngendlela abaLisebenzisa ngayo ixesha lokuSebenza)

Dibana nengcali yesondlo.

Wonke umntu wahlukile. Yiyo loo nto kunzima kakhulu ukunika ubungakanani obufanayo-bonke ingcebiso yesondlo. Abadli bezidlo ezibhalisiweyo banika ingcebiso yesondlo somntu ngamnye esekwe kwindlela yokuphila kunye neenjongo zomntu. Kunokuba uzame ukulandela ukutya okungummangaliso okusebenzele umlingani wakho, dibana nengcali yokutya ukuze ufumane okona kukulungeleyo. (Jonga: Kutheni naBantu abasempilweni kufuneka basebenze kunye nesondlo)

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