Ndingatya ntoni ukuba ndinesi sifo seswekile? Uluhlu lokutya kunye nokunye

Umxholo

• Yintoni isifo seswekile?
• Kukuphi ukutya ekufuneka ukutyile?
• Ukutya okusempilweni
• Izondlo
• Amashwamshwam kunye nokutya
• Kuthekani ngeziqhamo?
• Kukuphi ukutya ekufuneka ukuphephe?
• Zeziphi iingxaki?
• Sinyangwa njani isifo seswekile?
• Amanye amanyathelo okukhulelwa okusempilweni
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukuba ufumene ukuba unesifo seswekile okanye ukhathazekile kunokuba yinto ekukhulelweni kwakho, mhlawumbi unemibuzo emininzi kwaye ngokuqinisekileyo awuwedwa.

Ngombulelo, isifo seswekile sokukhulelwa sinokulawulwa ngokutya kunye nokuzilolonga kuphela, kwaye oko akuthethi ukuba awuzukukhulelwa okunempilo.

Makhe sithethe ngesifo seswekile sokukhulelwa, indlela esiphathwa ngayo, kunye nento onokuyenza ukunceda ukujongana nokutya okufanelekileyo kunye nomsebenzi.

Yintoni isifo seswekile?

Isifo seswekile sikamama nesifo seswekile esenzeka kuphela kubantu abakhulelweyo. Oko kuthetha ukuba awukwazi ukufumana isifo seswekile ngaphandle kokuba ukhulelwe.

Isifo seswekile sikamama sichazwa njengeswekile ephezulu yegazi ethi ikhule ngexesha okanye iqatshelwe okokuqala ngexesha lokukhulelwa.

Ngexesha lokukhulelwa, indlela umzimba wakho osebenzisa ngayo i-insulin iyatshintsha. I-insulin yihomoni evumela iiseli zakho ukuba zifunxe kwaye zisebenzise iswekile, okanye iswekile yamandla.

Ngokwendalo uya kuba nokumelana ngakumbi ne-insulin xa ukhulelwe ukunceda ukubonelela umntwana wakho ngeglucose engaphezulu.

Kwabanye abantu, le nkqubo ihamba gwenxa kwaye umzimba wakho uyeke ukuphendula kwi-insulin okanye ungayenzi ngokwaneleyo i-insulin ukuze ikunike iswekile oyifunayo. Xa oko kusenzeka, uya kuba neswekile eninzi egazini lakho. Oko kubangela isifo seswekile.

Kukuphi ukutya ekufuneka ukutyile?

Ukutya okusempilweni

• Yitya iprotein ngesidlo ngasinye.
• Faka iziqhamo kunye nemifuno yemihla ngemihla kwisidlo sakho.
• Nciphisa okanye unqande ukutya okucwangcisiweyo.
• Nika ingqalelo ubungakanani besabelo ukunqanda ukutya kakhulu.

Ukuba unesifo seswekile sokukhulelwa, ukugcina ukutya okunempilo, okunokulinganisela kunokukunceda ulawule iimpawu zakho ngaphandle kokufuna amayeza.

Ngokubanzi, ukutya kwakho kufuneka kubandakanya iprotein kunye nomxube olungileyo weecarbohydrate kunye namafutha. Uninzi lwee-carbohydrate zinokukhokelela kwizipikisi kwiswekile yegazi lakho.

Ukuba unqwenela ezinye izinto ezilungileyo ze-carb-y, qiniseka ukuba zilungile, ziluhlobo oluntsonkothileyo - cinga iimbotyi, iinkozo ezipheleleyo, kunye nemifuno enesitatshi efana neebhatata kunye nebutternut squash.

Ukuba ufunyaniswe unesifo seswekile okanye usengozini yokufumana isifo seswekile, buza ugqirha wakho ngokusebenza nomntu obhalise ngokutya onesifo seswekile okanye isondlo xa ukhulelwe.

Ingcali yokutya inokukunceda ucwangcise ukutya kwakho kwaye uze nesicwangciso sokutya esiya kukugcina wena kunye nosana usempilweni ngokutya okuthandayo.

Izondlo

Nika isiseko sokutya kwakho malunga neeproteni, amafutha asempilweni kunye nefayibha. Faka ukutya okuninzi okutsha kunye nokunciphisa ukutya kwakho okucutshungulweyo.

Leyo minqweno yaseFrance inokuba nzima ukuyichasa, ke jolise ukugcina ezinye iindlela ezisempilweni xa usenza iminqweno. Ngaphezulu, ukugcwalisa kukhetho lokusuthisa njengokutya okuneprotein kunokukunceda uhlale wanelisekile ukuze ungabinamdla wokufumana izinto ezingenasondlo.

Nangona ukunyamezelana kwe-carbohydrate kunokwahluka kakhulu phakathi kwabantu abakhulelweyo abanesifo seswekile sokukhulelwa, kubonisa ukuba ukutya okunika iikhalori zizonke ezivela kwiicarbohydrate kubaluleke kakhulu ekukhuthazeni ulawulo lweswekile yegazi.

Nangona kunjalo, gcinani engqondweni ukuba iimfuno zakho ze-carb kunye nokunyamezela zikhethekileyo kuwe. Baxhomekeke kwizinto ezinje ngokusetyenziswa kwamayeza, ubunzima bomzimba, kunye nolawulo lweswekile yegazi.

Sebenza neqela lakho lokhathalelo lwempilo, kubandakanya ugqirha wakho kunye nesazi sokutya esibhalisiweyo, ukuza nesicwangciso sokukhuthaza ulawulo olululo lweswekile yegazi ngexesha lokukhulelwa elifanelekileyo kwiimfuno zakho.

Amashwamshwam kunye nokutya

Ukutya okulula kufuneka kulondolozwe amanqanaba eswekile yegazi (kunye nokwanelisa olo hlaselo ngokuhlwa!). Nazi iindlela ezimbalwa ezinempilo zokutya okulula kunye nokutya ukuba unesifo seswekile:

• Imifuno emitsha okanye efriziwe. Imifuno inokonwatyelwa iluhlaza, yosiwe okanye ifakwe i-steamed. Ukufumana i-snack eyonelisayo, bambisa imifuno eluhlaza kunye nomthombo weprotein onje ngehummus okanye itshizi.
• Ama-omelet e-veggie enziwe ngamaqanda apheleleyo okanye abamhlophe beqanda. Amaqanda apheleleyo angumthombo obalaseleyo wezinongo ezininzi ngelixa amaqanda amhlophe ebonelela ikakhulu ngeprotein.
• I-oatmeal esikwe ngentsimbi enembewu yethanga, ikhokhonathi engenashukela kunye namajikijolo.
• Isiqhamo esitsha esidityaniswe nentambo encinci okanye icephe lebhotela.
• I-Turkey okanye amabele enkukhu. Musa ukoyika ukutya ulusu!
• Iintlanzi ezibhakiweyo, ngakumbi iintlanzi ezinamanqatha njenge salmon kunye ne trout.
• Iitapile eziswiti ezifakwe i-avocado ecoliweyo kunye neetumato zetsheri.
• I-yogurt engafakwanga i-yogurt eneembewu zikajongilanga, isinamoni, kunye neapile edayisiweyo.

Kwakhona, zama ezi ndlela zokupheka ukutya okuneswekile kunye nokutya.

Kuthekani ngeziqhamo?

Ewe, usenokutya iziqhamo ukuba unesifo seswekile. Uya kuyidinga nje ngokumodareyitha. Ukuba unenkxalabo, okanye ufuna uncedo lokugcina umkhondo weecarbs ezibandakanyiweyo kwiziqhamo ongathanda ukuzitya, thetha nengcali yezidlo ebhalisiweyo. (Kwakhona, iimfuno zakho zecarb kunye nokunyamezeleka zahlukile kuwe!)

Amajikijolo lukhetho oluhle kuba zineswekile encinci kwaye ziphezulu kwifayibha, ke lungela ukugcina isitokhwe kwaye uziphose kwi-smoothie, kwi-yogurt, okanye ngaphezulu kwe-oatmeal yeenkozo. Zama ukuwaqandisa ukuze uqokelele ngakumbi.

Nazi iindidi ezisixhenxe zeziqhamo ukuzama ngexesha lokukhulelwa.

Kukuphi ukutya ekufuneka ukuphephe?

Akumnandanga ukunqanda okunye kokutya okuthandayo, kodwa zininzi ezinye iindlela zodidi. Uya kufuna ukunqanda ukutya okucwangcisiweyo okuphezulu, okunje ngesonka esimhlophe, kwaye, ngokubanzi, nantoni na eneswekile eninzi.

Umzekelo, uya kufuna ukuqiniseka ukuthintela oku kulandelayo:

• Ukutya okukhawulezayo
• iziselo ezinxilisayo
• Izinto ezibhakiweyo, ezinjengeemuffins, idonuts, okanye iikeyiki
• ukutya okuthosiweyo
• iziselo ezineswekile, ezinje ngesoda, ijusi, kunye neziselo ezinencasa
• ilekese
• ukutya okunesitatshi kakhulu, njengepasta emhlophe kunye nerayisi emhlophe
• ukutya okuziinkozo okunencasa, imivalo yegranola eneswekile, kunye neoatmeal enencasa

Ukuba awuqinisekanga, buza umboneleli wakho wezempilo malunga nokutya okutya ngesiqhelo. Banokukunceda ekuboneni into onokuthi uyiphephe kwaye bakunike ezinye iindlela eziza kukugcina wanelisekile.

Zeziphi iingxaki?

Isifo seswekile sikamama sinokubangela inkxalabo kuwe nakumntwana, kodwa sukuyivumela ikwenze uxhalabe. Nazi ezinye zeengxaki onokuhlangabezana nazo ezinokuthintelwa ngokulawula impilo yakho nogqirha wakho.

Iswekile eyongezelelekileyo emzimbeni wakho inokwenza umntwana wakho atyebe. Usana olukhulu lubeka emngciphekweni wokufumana ubunzima ngakumbi kuba:

• Amagxa omntwana anokuxinga
• wopha ngakumbi
• Usana lunokuba nobunzima bokugcina iswekile yegazi izinzile emva kokuzalwa

Isifo seswekile sikamama sonyusa umngcipheko woxinzelelo lwegazi oluphezulu ngexesha lokukhulelwa.

Kwiimeko ezininzi, isifo seswekile siyanyamalala emva kokuba umntwana ezelwe. Nangona kunjalo, kwabanye abantu, iswekile ephezulu yegazi inokuqhubeka emva kokukhulelwa. Oku kubizwa ngokuba luhlobo lwesibini lweswekile.

Ukuba nesifo seswekile sokukhulelwa kukubeka emngciphekweni owandayo wokuba nesifo seswekile kamva ebomini. Bobabini kunye nosana lwakho niya kujongwa isifo seswekile emva kokuzalwa.

Ukuqinisekisa ukuba unciphisa umngcipheko weengxaki, thetha nogqirha wakho malunga nokhathalelo oluqhubekayo ngaphambi nasemva kokuba umntwana ezelwe.

Sinyangwa njani isifo seswekile?

Unyango lwesifo seswekile luxhomekeke kumanqanaba eswekile yegazi lakho.

Kwiimeko ezininzi, isifo seswekile sokukhulelwa sinokunyangwa ngokutya kunye nokuzilolonga kuphela. Ngamanye amaxesha, unokufuna ukuthatha amayeza omlomo anje nge-metformin (Glucophage, Glumetza) okanye inaliti ye-insulin ukuthoba iswekile yegazi.

Amanye amanyathelo okukhulelwa okusempilweni

Ayikokutya kuphela okunokukunceda uhlale usempilweni nesifo seswekile sokukhulelwa. Ukongeza ekugcineni ukutya okunezondlo, kukho ezinye izinto onokuzenza ukuze ukhulelwe usempilweni.

• Zilolonge rhoqo. Cwangcisa ubuncinci imizuzu engama-30 yokuzilolonga iintsuku ezi-5 ngeveki. Musa ukoyika ukubandakanya uluhlu olubanzi lomsebenzi, zombini impilo yakho kunye nokonwaba. Khawukhumbule nje ukuthetha nodokotela wakho ngaphambi kokuba uqale nayiphi na imisebenzi emitsha (xa kwenzeka ukuba ufumane umnqweno wokuqala ukupaka!).
• Musa ukutsiba izidlo. Ukulawula amanqanaba eswekile yegazi, jolisa ukutya isinekhi esempilweni okanye ukutya rhoqo emva kweeyure ezintathu okanye njalo. Ukutya ukutya okunezakhamzimba rhoqo kunokukunceda uhlale uhlaziye kwaye uzinzise amanqanaba eswekile yegazi.
• Thatha iivithamini zakho zokubeleka, kubandakanya naziphi na iiprobiotic, ukuba ziyacetyiswa ngugqirha wakho.
• Yiya kugqirha rhoqo njengoko bencomela-bafuna ukuba ube sempilweni.

Thenga iivithamini zokubeleka.

Umgca wezantsi

Ukuba ufunyaniswe unesifo seswekile ngexesha lokukhulelwa, yazi ukuba ngokutya okufanelekileyo kunye nokuzilolonga, unokukhulelwa okunempilo, ukubeleka kunye nokuhanjiswa.

Thetha nogqirha wakho malunga nendibaniselwano efanelekileyo yokutya okusempilweni, imisebenzi yomzimba onokuyonwabela, kunye nonyango olucetyiswayo lokuzigcina wena kunye nomntwana wakho usempilweni kwaye womelele.