Ukutya okusempilweni-Isikhokelo esineenkcukacha sabaqalayo

Umxholo

• Kutheni le nto Ufanele utye okusempilweni?
• Iikhalori kunye nokulinganisela kwamandla kuchaziwe
• Ukuqonda iMacronutrients
• Ukuqonda iMicronutrients
• Ukutya ukutya okupheleleyo kubalulekile
• Ukutya ukuze utye
• Ukutya okuThintela ixesha elininzi
• Kutheni uLawulo lweSahlulo lubalulekile
• UngaluLungelelanisa njani uhlobo lokutya kwakho kwiinjongo zakho
• Indlela yokwenza ukutya okunempilo kuqhubeke
• Cinga ngezi Zongezo
• Hlanganisa ukutya okunesondlo kunye nezinye iindlela zokuphila
• Thatha uMyalezo waseKhaya
• Ukulungiselela isidlo: Isaladi engadinisiyo

Ukutya okutyayo kunefuthe elikhulu kwimpilo yakho kunye nomgangatho wobomi.

Nangona ukutya okunempilo kunokuba lula, ukonyuka kokutya okutyayo kunye neendlela zokutya kubangele ukudideka.

Ngapha koko, ezi ndlela zihlala ziphazamisa imigaqo-siseko yesondlo ebaluleke kakhulu.

Esi sisikhokelo sabaqalayo esineenkcukacha zokutya okusempilweni, ngokusekwe kwinzululwazi yesondlo yakutshanje.

Kutheni le nto Ufanele utye okusempilweni?

Uphando luyaqhubeka nokunxibelelanisa izifo ezinobungozi kunye nokutya okungalunganga (,).

Umzekelo, ukutya usempilweni kunokuwanciphisa kakhulu amathuba okuba nesifo sentliziyo kunye nomhlaza, ababulali abaziintloko behlabathi (,,).

Ukutya okufanelekileyo kunokuphucula yonke imiba yobomi, ukusuka ekusebenzeni kwengqondo kuye ekusebenzeni komzimba. Ngapha koko, ukutya kuchaphazela zonke iiseli zakho kunye namalungu (,,,).

Ukuba uthatha inxaxheba kwimithambo okanye kwimidlalo, alithandabuzeki elokuba ukutya okusempilweni kuya kukunceda wenze ngcono ().

Ukusuka kumngcipheko wesifo ukuya ekusebenzeni kwengqondo kunye nokusebenza komzimba, ukutya okusempilweni kubalulekile kuzo zonke iinkalo zobomi.

Iikhalori kunye nokulinganisela kwamandla kuchaziwe

Kwiminyaka yakutshanje, ukubaluleka kweekhalori kutyhalelwe bucala.

Ngelixa ukubala kweekhalori kungasoloko kuyimfuneko, ukutya ikhalori iyonke kusadlala indima ephambili kulawulo lobunzima nakwimpilo (11,).

Ukuba ufaka iikhalori ezingaphezulu kokutsha, uya kuzigcina njengesihlunu esitsha okanye amanqatha omzimba. Ukuba usebenzisa iikhalori ezimbalwa kunokuba utshise yonke imihla, uya kuncipha.

Ukuba ufuna ukunciphisa umzimba, wena kufuneka yenza uhlobo oluthile lokusilela kwekhalori ().

Ngokwahlukileyo, ukuba uzama ukutyeba kwaye wandise ubunzima bemisipha, kuya kufuneka utye ngaphezulu kokutsha komzimba wakho.

Iikhalori kunye nokulinganisela kwamandla kubalulekile, nokuba ubungakanani bokutya kwakho.

Ukuqonda iMacronutrients

Ezi macronutrients zintathu ziicarbohydrate (carbs), amafutha kunye neprotein.

Ezi zondlo ziyafuneka ngokwexabiso elikhulu. Banikezela ngeekhalori kwaye banemisebenzi eyahlukeneyo emzimbeni wakho.

Nazi ezinye zokutya okuqhelekileyo kwiqela ngalinye le-macronutrient:

• IiCarbs: Iikhalori ezi-4 kwigrama nganye. Konke ukutya okunesitatshi njengesonka, ipasta kunye neetapile. Ikwaquka iziqhamo, iimbotyi, ijusi, iswekile kunye nezinye iimveliso zobisi.
• Iprotheni: Iikhalori ezi-4 kwigrama nganye. Eyona mithombo iphambili ibandakanya inyama nentlanzi, ubisi, amaqanda, iimbotyi kunye nezinye iindlela zemifuno ezifana netofu.
• Amafutha: Iikhalori ezili-9 kwigrama nganye. Imithombo ephambili ibandakanya amandongomane, iimbewu, ioyile, ibhotolo, itshizi, intlanzi enamafutha kunye nenyama enamafutha.

Ingakanani imacronutrient nganye ekufuneka uyisebenzise ixhomekeke kwindlela ophila ngayo kunye neenjongo, kunye nokhetho lwakho.

IiMacronutrients zezona zondlo zintathu ziphambili zifunekayo kumthamo omkhulu: iicarbs, amafutha kunye neprotein.

Ukuqonda iMicronutrients

IiMicronutrients zibalulekile iivithamini kunye neeminerals ozifuna kwiidosi ezincinci.

Ezinye zezona micronutrients zixhaphakileyo ekufuneka uzazi zibandakanya:

• Magnesium: Idlala indima kwiinkqubo ezingaphezu kwe-600 zeselula, kubandakanya ukuveliswa kwamandla, ukusebenza kwenkqubo yeemvakalelo kunye nokuncipha kwemisipha ().
• Potassium: Le minerali ibalulekile kulawulo lwexinzelelo lwegazi, ulungelelwaniso lwamanzi kunye nokusebenza kwezihlunu zakho kunye nemithambo-luvo ().
• Intsimbi: Isaziwa ngokuthwala ioksijini egazini, i-iron ikwanazo nezinye izibonelelo, kubandakanya ukuphucula ukusebenza komzimba kunye nengqondo ().
• Ikhalsiyam: Icandelo elibalulekileyo lokwakheka kwamathambo namazinyo, kunye nesimbiwa esiphambili sentliziyo yakho, izihlunu kunye nenkqubo yemithambo-luvo (,).
• Zonke iivithamini: Iivithamini, ukusuka ku-vitamin A ukuya ku-K, zidlala indima ebalulekileyo kuwo onke amalungu kunye neseli emzimbeni wakho.

Zonke iivithamini kunye neeminerali zizinto "ezibalulekileyo", okuthetha ukuba kufuneka uzifumane ekudleni ukuze uphile.

Imfuno yemihla ngemihla yesondlo ngasinye iyahluka phakathi kwabantu. Ukuba utya ukutya okwenene okusekwe kukutya okubandakanya izityalo kunye nezilwanyana, kuya kufuneka ufumane zonke izakhamzimba ezidingwa ngumzimba wakho ngaphandle kokuthatha isongezelelo.

IiMicronutrients zibalulekile iivithamini kunye neeminerals ezidlala indima ephambili kwiiseli nakwizitho zomzimba.

Ukutya ukutya okupheleleyo kubalulekile

Kuya kufuneka ujonge ukutya ukutya okupheleleyo ubuncinci ama-80-90% exesha.

Igama elithi "ukutya okupheleleyo" ngokubanzi lichaza ukutya kwendalo, okungasetyenziswanga okuqukethe isithako esinye kuphela.

Ukuba imveliso ikhangeleka ngathi yenziwe kumzi-mveliso, kusenokwenzeka ukuba ayikokutya okupheleleyo.

Ukutya okuphela kuhlala kunesondlo-kwaye kubunamandla asezantsi. Oku kuthetha ukuba baneekhalori ezimbalwa kunye nezakhamzimba ezininzi ngokutya kunokutya okucutshungulwayo.

Ngokwahlukileyo, ukutya okuninzi okucutshungulwayo kunexabiso elisezantsi lesondlo kwaye kuhlala kubhekiswa kuzo njengee "calories" ezingenanto. Ukutya izixa ezikhulu kunxulunyaniswa nokutyeba kunye nezinye izifo.

Ukubeka ukutya kwakho ekutyeni okupheleleyo sisicwangciso esisebenzayo kodwa esilula sokuphucula impilo kunye nokunciphisa umzimba.

Ukutya ukuze utye

Zama ukubeka ukutya kwakho kula maqela okutya asempilweni:

• Imifuno: Oku kufuneka kudlale indima ebalulekileyo kwizidlo ezininzi. Zisezantsi kwiikhalori kodwa zigcwele imicronutrients ebalulekileyo kunye nefayibha.
• Iziqhamo: Unyango lwendalo, iziqhamo zibonelela ngee-micronutrients kunye nee-antioxidants ezinokunceda ukuphucula impilo ().
• Inyama nentlanzi: Inyama kunye neentlanzi ziyeyona mithombo iphambili yeprotheni kwindaleko. Zizinto ezisisiseko ekutyeni kwabantu, nangona ukutya kwemifuno kunye nemifuno sele kudumile nako.
• Amantongomane nembewu: Le yenye yezona ndawo zinamafutha zibalaseleyo ezikhoyo kwaye zinezinto ezibalulekileyo zemicronutrients.
• Amaqanda: Kuthathwa njengokutya okusempilweni kwiplanethi, amaqanda apheleleyo adibanisa indibaniselwano enamandla yeprotheni, amafutha aluncedo kunye ne-micronutrients (20).
• Ubisi: Iimveliso zobisi ezifana neyogathi yendalo kunye nobisi zilungile, imithombo yexabiso eliphantsi yeprotheni kunye necalcium.
• Ukutya okunesondlo: Kulabo abangafumani kutya ukutya okune-carb ephantsi, ukutya okugcwele isitatshi okufana neetapile, iquinoa kunye nesonka sikaHezekile kunempilo kwaye kunesondlo
• Iimbotyi kunye nemidumba: Le yimithombo emnandi yefayibha, iiprotein kunye nee-micronutrients.
• Iziselo: Amanzi kufuneka enze uninzi lokusela kwakho ulwelo, kunye neziselo ezinjengekofu kunye neti.
• Iitrob kunye neziqholo: Ezi zihlala ziphezulu kakhulu kwizakhamzimba nakwimixube yezityalo eziluncedo.

Uluhlu olude, nali inqaku elinama-50 ukutya okunempilo.

Isiseko sokutya kwakho koku kutya kuphilileyo kunye nezithako. Ziya kubonelela ngazo zonke izakha mzimba ezifunwa ngumzimba wakho.

Ukutya okuThintela ixesha elininzi

Ngokulandela le ngcebiso kweli nqaku, uya kunciphisa ngokwendalo ukutya kwakho okungenampilo.

Akukho kutya kufuna ukususwa ngonaphakade, kodwa okunye ukutya kufuneka kuncitshiswe okanye kugcinwe ngezihlandlo ezikhethekileyo.

Oku kubandakanya:

• Iimveliso ezisekwe kwiswekile: Ukutya okuneswekile eninzi, ngakumbi iziselo ezineswekile, kunxulunyaniswa nokutyeba kakhulu kunye nohlobo 2 lweswekile (,,).
• Amafutha eTrans: Yaziwa nangamafutha e-hydrogenated ngokuyinxenye, amafutha e-trans adityaniswe nezifo ezinzulu, ezinjengesifo sentliziyo (,).
• Iicarb esulungekileyo: Ukutya okuphezulu kwiicarbs ezicociweyo, ezinje ngesonka esimhlophe, kunxulunyaniswa nokutya kakhulu, ukutyeba kakhulu kunye nesifo se-metabolic (,,).
• Ioyile yemifuno: Ngelixa abantu abaninzi bekholelwa ukuba ezi zisempilweni, iioyile zemifuno zinokuphazamisa umzimba wakho omega 6-to-3 balance, ezinokubangela iingxaki (,).
• Ukuqhutywa kweemveliso ezinamafutha asezantsi: Rhoqo ifihlwe njengenye indlela esempilweni, iimveliso ezinamafutha asezantsi zihlala zineswekile eninzi yokwenza ukuba zingcamle ngcono.

Ngelixa kungekho kutya kuthintelwe ngokungqongqo, ukutya kakhulu ukutya okuthile kunokonyusa umngcipheko wesifo kwaye kukhokelele ekuzuzeni ubunzima.

Kutheni uLawulo lweSahlulo lubalulekile

Ukutya kwakho ikhalori yeyona nto iphambili kulawulo lobunzima nakwimpilo.

Ngokulawula izahlulo zakho, kunokwenzeka ukuba unqande ukusebenzisa iikhalori ezininzi.

Ngelixa ukutya okupheleleyo ngokuqinisekileyo kunzima kakhulu kukutya kakhulu kunokutya okucutshungulwayo, zisenokudliwa ngokugqithileyo.

Ukuba utyebile okanye uzama ukuphulukana namanqatha omzimba, kubaluleke ngakumbi ukubeka esweni ubungakanani besabelo sakho.

Zininzi iindlela ezilula zokulawula ubungakanani besahlulo.

Umzekelo, ungasebenzisa iipleyiti ezincinci kwaye uthathe encinci kunomyinge wokuphaka kuqala, ulinde imizuzu engama-20 ngaphambi kokuba ubuyele ngaphezulu.

Enye indlela edumileyo yokulinganisa ubungakanani besahlulo ngesandla sakho. Umzekelo wokutya unokunciphisa abantu abaninzi kwinxalenye ye-1 yenqindi ye-carbs, i-1-2 yeentende zeeprotheyini kunye ne-1-2 yenxalenye yesithupha samafutha asempilweni.

Ukutya okuninzi okwekhalori okunje ngeshizi, amandongomane kunye nenyama enamanqatha iphilile, kodwa qiniseka ukuba ubeka ingqalelo kubungakanani besahlulo xa usitya.

Qaphela ubungakanani besabelo kunye nokutya okupheleleyo okanye ikhalori, ngakumbi ukuba utyebile okanye uzama ukuphulukana namanqatha.

UngaluLungelelanisa njani uhlobo lokutya kwakho kwiinjongo zakho

Okokuqala, vavanya iikhalori zakho ngokusekwe kwizinto ezinje ngamanqanaba omsebenzi kunye neenjongo zobunzima.

Kulula kakhulu, ukuba ufuna ukunciphisa umzimba, kufuneka utye kancinci kunoko utshayo. Ukuba ufuna ukutyeba, kuya kufuneka usebenzise iikhalori ezingaphezulu kokutsha.

Nantsi ikhalori yokubala ekuxelela ukuba ungatya kangakanani, kwaye nazi iiwebhusayithi ezingasimahla kunye neeapps ezikunceda ulandele iikhalori kunye nezakha mzimba.

Ukuba awukuthandi ukubalwa kweekhalori, unokusebenzisa nje imigaqo ekuthethwe ngayo apha ngasentla, njengokujonga ubungakanani besabelo kunye nokujolisa kukutya okupheleleyo.

Ukuba unengxaki ethile okanye usengozini yokuyiphuhlisa, unganqwenela ukulungelelanisa indlela otya ngayo ukuze iphendule ngale nto. Umzekelo, abatya inyama okanye abantu abaphelisa amaqela athile okutya basemngciphekweni omkhulu wokuphoswa zezinye izondlo.

Ngokubanzi, kuya kufuneka utye ukutya kweentlobo ezahlukeneyo kunye nemibala ukuqinisekisa ukuba ufumana okuninzi kwazo zonke ii-macro kunye nee-micronutrients.

Ngelixa uninzi lwempikiswano nokuba ukutya okune-carb ephantsi okanye ukutya okunamafutha asezantsi yeyona nto ilungileyo, inyani kukuba ixhomekeke emntwini.

Ngokusekwe kuphando, iimbaleki kunye nabo bajonge ukunciphisa umzimba kufuneka baqwalasele ukonyusa ukutya kwabo kwiprotein. Ukongeza, ukutya okune-carb esezantsi kunokusebenza ngendlela emangalisayo kwabanye abantu abazama ukunciphisa umzimba okanye ukunyanga isifo seswekile (,).

Cinga ngokutya ikhalori yakho yonke kwaye uhlengahlengise indlela otya ngayo ngokusekwe kwiimfuno kunye neenjongo zakho.

Indlela yokwenza ukutya okunempilo kuqhubeke

Nanku umgaqo omkhulu wokuphila: Ukuba awukwazi ukuzibona kule ndlela yokutya kunyaka omnye, emibini okanye emithathu, ke ayikulungelanga.

Kumaxesha amaninzi, abantu baya kwizidlo ezingaphaya kwamandla abo, nto leyo ethetha ukuba abaze batye ixesha elide, nokutya okusempilweni.

Kukho amanani othusayo okufumana ubunzima abonisa ukuba uninzi lwabantu lubuyisa bonke ubunzima obulahlekileyo kwakamsinya emva kokuzama ukutya ().

Njengamaxesha onke, ibhalansi ibalulekile. Ngaphandle kokuba unesifo esithile okanye imfuneko yokutya, akukho kutya kufuneka kupheliswe ngonaphakade. Ngokususa ngokupheleleyo ukutya okuthile, ungonyusa umnqweno kwaye unciphise impumelelo yexesha elide.

Ukuseta iipesenti ezingama-90 zokutya kwakho kukutya okupheleleyo kunye nokutya iziqwengana ezincinci kuya kukuvumela ukuba ukonwabele ukuphatha ngamanye amaxesha kodwa ube ufumene impilo entle.

Le yeyona ndlela isempilweni ngakumbi kunokwenza ngokuchaseneyo nokutya ukutya okuqhubekekayo okungama-90% kwaye yi-10% kuphela yokutya okupheleleyo njengokutya kwabantu abaninzi.

Yenza ukutya okusempilweni onokukonwabela kwaye unamathele kuko ixesha elide. Ukuba ufuna ukutya okungenampilo, kugcine ukuze uphathwe ngamanye amaxesha.

Cinga ngezi Zongezo

Njengoko igama libonisa, izongezo zenzelwe ukuba zisetyenziswe Ukwengeza kwisondlo esisempilweni.

Kubandakanya ukutya okuninzi okunezakhamzimba ekutyeni okukuncedayo ukubuyisela umva ukusilela kunye nokuhlangabezana nazo zonke iimfuno zakho zemihla ngemihla.

Nangona kunjalo, izibonelelo ezimbalwa eziphandwe kakuhle zibonisiwe ziluncedo kwezinye iimeko.

Omnye umzekelo ngu-vitamin D, ofunyanwa ngokwendalo kukukhanya kwelanga kunye nokutya okufana nentlanzi enamafutha. Uninzi lwabantu lunamanqanaba asezantsi okanye alonelanga ().

Izongezo ezinjenge-magnesium, zinc kunye ne-omega-3s zinokubonelela ngezibonelelo ezongezelelweyo ukuba awufumani ngokwaneleyo kuzo ekutyeni kwakho (,,).

Ezinye izongezo zingasetyenziselwa ukuphucula ukusebenza kwezemidlalo. I-Creatine, iprotheni ye-whey kunye ne-beta-alanine zonke zinophando oluninzi oluxhasa ukusetyenziswa kwazo (37, 38,).

Kwihlabathi eligqibeleleyo, ukutya kwakho kuya kuzala kukutya okuxineneyo okunesondlo ngaphandle kwesidingo sokongezwa. Nangona kunjalo, oku akusoloko kufezekiseka kwihlabathi lokwenyani.

Ukuba sele wenza iinzame ezingapheliyo zokuphucula indlela otya ngayo, izongezo ezongezelelekileyo zinokunceda ukuthatha impilo yakho inyathelo elingaphaya.

Kungcono ukufumana uninzi lwezakhamzimba zakho kukutya okupheleleyo. Nangona kunjalo, ezinye izongezo zinokuba luncedo ngokunjalo.

Hlanganisa ukutya okunesondlo kunye nezinye iindlela zokuphila

Isondlo ayisiyiyo kuphela into ebalulekileyo kwimpilo efanelekileyo.

Ukulandela ukutya okusempilweni kwaye Ukuzilolonga kungakunika impilo nangakumbi.

Kukwabalulekile ukulala ngokwaneleyo. Uphando lubonisa ukuba ukulala kubalulekile njengokutya komngcipheko wesifo kunye nolawulo lobunzima (,).

Ukufakwa kwamanzi kunye nokutya amanzi kubalulekile. Sela xa unxaniwe kwaye uhlale uphethwe kakuhle imini yonke.

Okokugqibela, zama ukunciphisa uxinzelelo. Uxinzelelo lwexesha elide lunxulunyaniswa neengxaki ezininzi zempilo.

Impilo efanelekileyo ihamba ngaphaya kwesondlo. Ukuzilolonga, ukulala ngokwaneleyo kunye nokunciphisa uxinzelelo nako kubalulekile.

Thatha uMyalezo waseKhaya

Izicwangciso ezichazwe apha ngasentla ziya kuphucula kakhulu indlela otya ngayo.

Ziya kuyonyusa impilo yakho, zinciphise umngcipheko wesifo kunye nokukunceda ukunciphisa umzimba.

Ukulungiselela isidlo: Isaladi engadinisiyo