Umahluko phakathi kokutya kunye nokuKhanya
Umxholo
Umahluko omkhulu phakathi Ukutya kwaye UkuKhanya sisixa sezinto ezincitshisiweyo ekulungiseleleni imveliso:
- Ukutya: Zine-zero zaso nasiphi na isithako, njengamafutha e-zero, iswekile okanye zero ityuwa. Ke, zinokusetyenziswa ngabantu abaneengxaki ezingapheliyo, ezinje ngeswekile, uxinzelelo lwegazi oluphezulu okanye i-cholesterol ephezulu, umzekelo;
- UkuKhanya: ukuncitshiswa ubuncinci ama-25% kwisixa sesithako esithile okanye kwiikhalori ngokubanzi, xa kuthelekiswa nohlobo oluqhelekileyo lwemveliso.
Ke, akukho nguqulelo iqinisekisa ukuba imveliso eza kuthengwa isempilweni okanye iphantsi kweekhalori, kuba oku kuya kuxhomekeka kwisithako esincitshisiweyo kwiresiphi. Ke kubaluleke kakhulu ukuba usoloko ufunda ilebheli ngaphambi kokuthenga imveliso.
Umzekelo, akukho ndawo ekutyeni nasekuthengeni ukutya ukukhanya eyanciphisa kuphela inani lesodium kwimveliso, njengoko iikhalori zayo ziya kuhlala zinjalo.
Bukela le vidiyo ilandelayo kwaye ujonge umahluko phakathi kweemveliso ukukhanya kunye nokutya kunye neengcebiso zokutya okunempilo kunye nale mveliso:
Zeziphi iimveliso Ukutya
Iimveliso ukutya kufuneka zithengwe kuphela kwiimeko ezithile zaso nasiphi na isifo okanye utshintsho kutshintsho lwegazi. Ke ngoko, kuxhomekeke kuhlobo lwesithako esisuswe kwiresiphi, iimveliso zilungele ngakumbi:
- Zero yongeze iswekile: kubantu abanesifo seswekile;
- Ukudibanisa amanqatha: kwabo bane-cholesterol ephezulu okanye i-triglycerides ephezulu;
- Ukongezwa kweZero yesodiyam / ityuwa: kwabo banegazi eliphezulu.
Ke, kubalulekile ukuba uyazi ingxaki yezempilo ekufuneka inyangwe ukuze ukwazi ukuthenga ukutya okuthe ngqo, kuyimfuneko ukusoloko ujonga imveliso kwelebheli yokuchonga ukuba zeziphi na izithako eziguqulweyo kwaye ukuba zikulungele na ukutya.
Ukutya uneekhalori ezingaphantsi?
Nangona ezinye iimveliso zokutya zingenaswekile, oko akuthethi ukuba baneekhalori ezimbalwa, kwaye ezinye zinokuqulatha inani eliphezulu leekhalori kunemveliso engeyiyo eyokutya. Kungenxa yokuba ukugcina ukunambitheka kunye nokuthungwa, abavelisi bongeza inani elikhulu lamafutha okanye ezinye izithako, beshiya ukutya ngakumbi kwi-caloric.
Zeziphi iimveliso zokuKhanya ezizezakho
Iimveliso ezikhanyayo kufuneka zithengwe xa kunqweneleka ukuba kuncitshiswe isondlo esithile okanye kwiikhalori ngokubanzi zemveliso. Ngokomthetho, iimveliso ezilula kufuneka ziqulathe i-25% yeekhalori ezingaphantsi okanye ezinye izakhi, ezinje ngetyuwa, iswekile, amanqatha okanye iiproteni, ezingasoloko zimela ukuncitshiswa okubalulekileyo kwaye okuya kuzisa izibonelelo zempilo.
Ke, ngaphambi kokuthenga imveliso ekhanyayo, kubalulekile ukuba uqaphele ukuba zeziphi izondlo ezincitshisiweyo kwaye nokuba oku kuncitshiswa kunomdla wokutya okulandelayo. Kubalulekile ukuba wazi ukuba ukutya okanye iimveliso zokuKhanya nazo zinokuphakama kumafutha, ke kuya kufuneka uqonde ukuba kutheni ukutya oku kutya kungasoloko kukunceda ukunciphisa umzimba.