Ukutya ukutya okufanelekileyo kokuzilolonga

Umxholo

• Qalisa kakuhle
• Bala kwiicarbohydrate ezilungileyo
• Pakisha iprotein kwizidlo zakho kunye nokutya
• Khulisa iziqhamo zakho kunye nokutya kwemifuno
• Khetha amafutha asempilweni
• Yenza ipetroli ngaphambi kokuzilolonga
• Iibhanana
• Amaqunube, iidiliya kunye neeorenji
• Amantongomane
• Ibhotolo yebhotolo
• Musa ukusika iikhalori ezininzi
• Ukulinganisela kubalulekile

Isondlo kubalulekile ukuba sempilweni

Ukutya ukutya okunokulinganisela kunokukunceda ufumane iikhalori kunye nezondlo ozifunayo ukuze wenze imisebenzi yakho yemihla ngemihla, kubandakanya ukuzilolonga rhoqo.

Xa kufikwa ekutyeni ukutya ukuze wenze umthambo usebenze, akukho lula njengokukhetha imifuno kuneedonathi. Kufuneka utye iintlobo zokutya ezifanelekileyo ngexesha losuku.

Funda ngokubaluleka kwesidlo sakusasa okunempilo, ukutya okulula okufundwayo, kunye nezicwangciso zokutya.

Qalisa kakuhle

Isidlo sakho sokuqala sosuku sibalulekile.

Ngokwenqaku elipapashwe kwiHarvard Health Letter, ukutya isidlo sakusasa rhoqo kunxulunyaniswa nomngcipheko omncinci wokutyeba kakhulu, isifo seswekile kunye nesifo sentliziyo. Ukuqala kosuku lwakho ngokutya okunempilo kunokunceda ukuzalisa iswekile yegazi lakho, ekufuneka ukuba umzimba wakho uxhase izihlunu kunye nengqondo yakho.

Ukutya isidlo sakusasa okunempilo kubaluleke ngakumbi kwiintsuku xa umthambo uku-ajenda yakho. Ukutsiba isidlo sakusasa kunokukushiya uziva ulula okanye utyhafile ngelixa uzilolonga.

Ukukhetha uhlobo olululo lwesidlo sakusasa kubalulekile. Abantu abaninzi bathembele kwii-carbohydrate ezilula ukuqala usuku lwabo. I-bagel emhlophe emhlophe okanye idonati ayizukugcina uziva ugcwele ixesha elide.

Xa uthelekisa, isidlo sakusasa esinefibre kunye neprotein esineprotein inokuthi ikhusele indlala ixesha elide kwaye inike amandla owadingayo ukuze ugcine umthambo.

Landela ezi ngcebiso malunga nokutya isidlo sakusasa esifanelekileyo:

• Endaweni yokutya okusanhlamvu okuneswekile eyenziwe ngeenkozo ezicoliweyo, zama i-oatmeal, i-oat bran, okanye ezinye iinkozo ezipheleleyo ezine-fiber eninzi. Emva koko, phosa ezinye iiprotein, ezinje ngobisi, iyogathi, okanye amantongomane aqingqiweyo.
• Ukuba wenza i-pancake okanye i-waffles, buyisela enye ye-flour-purpose with all-grain options. Emva koko, gubungela i-cottage cheese kwi-batter.
• Ukuba ukhetha i-toast, khetha isonka esipheleleyo. Emva koko dibanisa neqanda, ibhotolo yamandongomane, okanye omnye umthombo weprotein.

Bala kwiicarbohydrate ezilungileyo

Enkosi kwizidlo ezisezantsi ze-carb fad, ii-carbohydrate zifumene i-rap embi. Kodwa ii-carbohydrate zezona zinto zingumthombo wamandla omzimba wakho. Ngokwe-Mayo Clinic, malunga neepesenti ezingama-45 ukuya kuma-65 zeekhalori zakho zemihla ngemihla kufuneka zivela kwiicarbohydrate. Oku kuyinyani ngakumbi xa usenza umthambo.

Ukutya uhlobo olufanelekileyo lweecarbohydrate kubalulekile. Abantu abaninzi bathembele kwiicarbbs ezilula ezifumaneka kwiilekese kunye nokutya okucutshungulwayo. Endaweni yoko, kuya kufuneka ujonge ekutyeni ii-carbs ezintsonkothileyo ezifumaneka kwiingqolowa, iziqhamo, imifuno kunye neembotyi.

Iinkozo ezipheleleyo zinamandla okuhlala ngakumbi kunezo ziinkozo zicociweyo kuba uyazicola kancinci kancinci.

Banokukunceda uzive ugcwele ixesha elide kwaye uwunike umzimba wakho umzimba imini yonke. Banokukunceda ukuzinzisa amanqanaba eswekile yegazi lakho. Okokugqibela, ezi grains zisemgangathweni zinamavithamini kunye neeminerals ozifunayo ukuze ugcine umzimba wakho usebenza kakuhle.

Pakisha iprotein kwizidlo zakho kunye nokutya

Iiprotheni ziyafuneka ukunceda ukugcina umzimba wakho ukhula, ugcinwe kwaye ulungisiwe. Umzekelo, iYunivesithi yaseRochester Medical Centre inika ingxelo yokuba iiseli ezibomvu zegazi ziyafa emva kweentsuku ezili-120.

Iiproteni zikwabalulekile ekwakheni nasekulungiseni izihlunu, kukunceda ukonwabele izibonelelo zomsebenzi wakho. Inokuba ngumthombo wamandla xa ii-carbohydrate zinqongophele, kodwa ayingowona mthombo mkhulu wamafutha ngexesha lokuzilolonga.

Abantu abadala kufuneka batye malunga ne-0.8 yeeprotheyini ngosuku kwikilogram nganye yesisindo somzimba wabo, inika ingxelo ngeBarvard Health Blog. Oko kulingana ne-0.36 yeeprotheyini kwiponti nganye yesisindo somzimba. Ukuzivocavoca kunye nabantu abadala abadala banokufuna nangakumbi.

Iiproteni zinokuvela:

• iinkukhu, ezifana nenkukhu kunye ne-turkey
• inyama ebomvu, njengenkomo kunye nemvana
• iintlanzi, ezifana nesalmon kunye netyhuna
• ideri, njengobisi kunye neyogathi
• iimbotyi ezinjengeembotyi neelentile
• amaqanda

Olona khetho lusempilweni, khetha iiproteni ezijiyileyo ezisezantsi kumafutha agcweleyo kunye nokuhambisa. Nciphisa umyinge wenyama ebomvu kunye nenyama esele uyityile.

Khulisa iziqhamo zakho kunye nokutya kwemifuno

Iziqhamo kunye nemifuno yimithombo etyebileyo yefayibha yendalo, iivithamini, iiminerali, kunye nezinye izinto ezifunekayo ukuze umzimba wakho usebenze ngokufanelekileyo. Bakwakwiikhalori eziphantsi namanqatha.

Injongo yokuzalisa isiqingatha seplate yakho ngeziqhamo kunye nemifuno kwisidlo ngasinye, yacebisa iSebe lezoLimo laseMelika.

Zama "ukutya umnyama" ngokukhetha iziqhamo kunye nemifuno yemibala eyahlukeneyo. Oku kuyakukunceda ukonwabele uluhlu olupheleleyo lweevithamini, iiminerali, kunye nee-antioxidants ekufuneka zinikezwe indawo yokuvelisa.

Ngalo lonke ixesha usiya kwivenkile yokutya, cinga ukukhetha isiqhamo esitsha okanye imifuno ukuzama. Ukutya okulula, gcina iziqhamo ezomisiweyo kwingxowa yakho yokuzivocavoca kunye nemifuno eluhlaza kwifriji.

Khetha amafutha asempilweni

Amafutha angaqinisekiswanga anokunceda ukunciphisa ukudumba kunye nokubonelela ngeekhalori.

Ngelixa amanqatha sisibaso sokuqala somthambo we-aerobic, sinezinto ezininzi ezigcinwe emzimbeni ukuze sibase olona qeqesho lude. Nangona kunjalo, ukufumana amafutha angenasempilweni kunceda ukubonelela ngee-acid ezifanelekileyo kunye neekhalori zokugcina uhamba.

Ukhetho olusempilweni lubandakanya:

• amandongomane
• iimbewu
• iavokhado
• yeminquma
• ioyile, ezinje ngeoyile ye-olive

Yenza ipetroli ngaphambi kokuzilolonga

Xa kuziwa ekuphembeni ngaphambi okanye emva kokuzilolonga, kubalulekile ukufezekisa ibhalansi elungileyo yeecarbs kunye neprotein. Ukutya kwangaphambili kokutya okudibanisa i-carbohydrate kunye neprotheni kunokukwenza uzive unamandla ngakumbi kunokutya okungenamsoco okwenziwe kwiishukela ezilula kunye namafutha amaninzi.

Cinga ngokugcina ibhegi yakho yokuzilolonga kunye nefriji kunye nezinye zokutya okulula:

Iibhanana

Iibhanana zigcwele i-potassium kunye nemagniziyam, ezizezona zibalulekileyo izondlo ukuze uzifumane yonke imihla. Ukutya ibhanana kunokunceda ukuzalisa ezi minerali ngelixa ubonelela ngeswekile yendalo ukubasa uqeqesho lwakho. Ngeprotein eyongeziweyo, yonwabele ibhanana yakho ngokuhambisa ibhotolo yamandongomane.

Amaqunube, iidiliya kunye neeorenji

Ezi ziqhamo zizele ziivithamini, iiminerali kunye namanzi. Zilula emathunjini akho, zikunike amandla ngokukhawuleza, kwaye zikuncede uhlale unamanzi. Cinga ngokudibanisa kunye nokuhanjiswa kweyogathi kwiprotein.

Amantongomane

Amantongomane angumthombo omkhulu wamafutha asempilweni kwaye anika neeprotein kunye nezakha mzimba ezibalulekileyo. Banokukunika amandla ombane wokuzilolonga kwakho.

Babhangise ngeziqhamo ezitsha okanye ezomisiweyo zedosi esempilweni yeecarbohydrate. Nangona kunjalo, vavanya ezi ndlela zokukhetha ukuze ubone ukuba bahlala njani. Ukutya okunamafutha aphezulu kunokucothisa ukugaya, kwaye kunokwenza ukutya kuhlale esiswini sakho ixesha elide ukuba ukuzilolonga kwakho kuza ngokukhawuleza.

Ibhotolo yebhotolo

Iivenkile ezininzi zithengisa iipakethi ezisebenzisa ibhatyi yamandongomane engadingi kubanda kwaye inokugcinwa ngokulula kwingxowa yokuzivocavoca. Ukufumana iprotein-carbohydrate combo emnandi ungasasaza ibhotolo yamandongomane kwi:

• i-apile
• ibhanana
• izitya zokutya okuziinkozo
• isilayi sesonka sengqolowa

Ukuba awuyithandi ibhotolo yamandongomane, zama ibhotolo yeamangile, ibhotolo yesoya, okanye ezinye iindlela ezityebileyo zeproteni.

Musa ukusika iikhalori ezininzi

Ukuba uzama ukunciphisa umzimba okanye ithoni emzimbeni wakho, unokuhendeka ukuba usike itoni yeekhalori kwizidlo zakho. Ukusika iikhalori kuyinxalenye ebalulekileyo yokulahleka kwesisindo, kodwa kunokwenzeka ukuba uhambe kakhulu.

Ukutya okunciphisa umzimba akufuneki kukushiye udinwe okanye ugula. Leyo yimiqondiso yokuba awufumani iikhalori ozifunayo ukuze ube sempilweni kwaye womelele.

Ngokuka, ukutya okuqukethe i-1,200 ukuya kwi-1,500 yeekhalori zemihla ngemihla kufanelekile kubafazi abaninzi abazama ukunciphisa umzimba ngokukhuselekileyo. Ukutya okune-1,500 ukuya kwi-1,800 yeekhalori zemihla ngemihla kufanelekile kumadoda amaninzi azama ukuphalaza iipawundi ezingaphezulu.

Ukuba ukhuthele kakhulu okanye awufuni ukunciphisa umzimba ngelixa uzilolonga, kungafuneka utye iikhalori ezingaphezulu. Thetha nogqirha wakho okanye isazi sokutya ukuze ufunde ukuba zingaphi iikhalori ozifunayo ukuxhasa indlela ophila ngayo kunye neenjongo zomzimba.

Ukulinganisela kubalulekile

Njengoko uzinza kwindlela yokuphila esebenzayo, uya kufumanisa ukuba zeziphi ukutya ezikunika amandla kwaye ezineziphumo ezibi. Isitshixo kukufunda ukumamela umzimba wakho kunye nokulinganisa oko uziva ulungile kunye noko kukulungeleyo.

Landela ezi ngcebiso:

• Nenjongo yokwenza isidlo sakusasa sibe yinxalenye yesiqhelo sakho.
• Khetha iicarbohydrate ezintsonkothileyo, imithombo yeprotheyini etyebileyo, amafutha asempilweni, kunye neendidi ezahlukeneyo zeziqhamo kunye nemifuno.
• Gcina ifriji yakho kunye nebhegi yokuzivocavoca ngokutya okulula okunempilo.

Ibhalansi elungileyo yeecarbohydrate, iprotein, kunye nezinye izakha mzimba zinokukunceda ukuba wenze umthambo rhoqo.