Ndingenza ntoni ukuze ndiyeke ukuziva ndilambile lonke ixesha ngaphandle kokutya?

Endaweni yokubala iikhalori, gxila kumgangatho wesondlo wokutya ukuze ufumane okona kuzalisa kunye nokondla.

Umbuzo: Andikwazi ukulawula indlala yam. Isisu sam sifuna ukuba nento kuwo onke amaxesha. Ngaba unayo nayiphi na ingcebiso kumntu osoloko eziva elambile?

Ukuziva ulambile rhoqo ngumcimbi oqhelekileyo onokuthi unento yokwenza nokukhetha ukutya. Indawo elungileyo yokuqala kukuqonda indlela ukutya okwahlukileyo okunefuthe ngayo kwiimvakalelo zakho zokugcwala.

Iicarbohydrate ezihlaziyiweyo zenza uninzi lwezidlo zabantu. Ziyenzeka ukuba zezona zinto zincinci zokuzalisa ukhetho lwe-macronutrient. Impazamo eqhelekileyo abantu abayenzayo xa bezama ukunciphisa umzimba kukukhetha ukutya okunamafutha asezantsi, ukutya okune-carbohydrate, ezinje ngeesiriyeli kunye namaqhekeza asezantsi. Nangona oku kutya kuphantsi kweekhalori, zikwaphantsi kwizakhamzimba kwaye akunakukugcina uzive ugcwele.

Okokuqala, khetha imithombo ye-carbohydrate enzima ngakumbi (cinga iinkozo ezipheleleyo njenge-oatmeal, quinoa, kunye ne-farro) ngaphezulu kwee-carbohydrate ezicokisekileyo (cinga isonka esimhlophe kunye nepasta emhlophe) ukuthintela indlala. IiCarbs ezintsonkothileyo ziphezulu kwifayibha, ezenza ukuba zizaliswe ngakumbi. Ukukhetha imithombo ye-carbohydrate etyebileyo, enje ngeebhatata, iimbotyi kunye namajikijolo, iya kukunceda uhlale ixesha elide kunokhetho lwe-carb ecoliweyo.

Eyona nto ibaluleke kakhulu ekudaleni ukutya kunye nokutya okulula kukufaka iiprotein kunye nemithombo yamafutha. Iiprotheyini yeyona macronutrient yokuzalisa. Uphando lubonisa ukuba ukongeza imithombo yeeprotheyini kukutya kunye nokutya okutyiwa kancinci kwandisa iimvakalelo zokugcwala, okugcina uzive wanelisekile ngalo lonke usuku kwaye kunciphise amaza okutya (). Ukongeza umthombo wamanqatha osempilweni kwizidlo kunye nokutya okulula kunokunceda ekunciphiseni indlala ().

Imizekelo yemithombo yeeprotein enokuthi ibandakanywe ngokulula kukutya kubandakanya:

• amaqanda
• tofu
• iilentile
• inkukhu
• intlanzi

Amafutha asempilweni afaka:

• Iibhotolo ze nut
• amandongomane nembewu iphelele
• izikhupha zamaqanda
• iavokhado
• i-oyile ye-olivu

Ukongeza ezi kunye neminye iprotheyini esempilweni kunye nemithombo yamanqatha kwizidlo kunye namaqebengwana yindlela efanelekileyo yokunciphisa iimvakalelo zokulamba.

Umzekelo, ukuqala usuku lwakho ngesidlo sakusasa esityebileyo seeprotein, imifuno egalelwe i-avocado, kunye namajikijolo aqinisekileyo kukugcina wanelisekile ixesha elide kunokutya kwasekuseni okunamafutha asezantsi kunye nobisi olunamafutha.

Endaweni yokubala iikhalori ekutyeni okutyayo, gxila kumgangatho wesondlo ukuze uthathe isigqibo sokuba lolona khetho luzalisayo nolunokondla.

Ngaphandle kwesidlo sakho, unokunciphisa indlala yakho ngoku:

• ukulala ngokwaneleyo
• ukuhlala kakuhle
• ukunciphisa uxinzelelo
• ukuziqhelanisa neendlela zokutya ezinengqondo

Unokufunda ngakumbi ngeendlela ezisebenzayo zokunciphisa indlala apha.

Ukuguqulwa kokutya kunye nendlela yokuphila kunokuba luncedo kakhulu ekulinganiseni indlala. Nangona kunjalo, iimeko ezithile zonyango, ezinje ngehyperthyroidism kunye nohlobo lwesibini lweswekile (enokuthi iqhube indlala), kufuneka ikhutshwe ngugqirha wakho ukuba indlala iyaqhubeka emva kokwenza utshintsho olukhankanywe apha ngasentla.

UJillian Kubala yiDietiti ebhalisiweyo eseWesthampton, NY. UJillian ubambe isidanga semasters kwisondlo esivela eStony Brook University School of Medicine kunye nesidanga sokuqala kwisayensi yesondlo. Ngaphandle kokubhalela i-Healthline Nutrition, uqhuba inkqubo yabucala esekwe kwimpuma ye-Long Island, NY, apho anceda abathengi bakhe ukuba baphumelele ngokugqibeleleyo ngokutshintsha kwesondlo kunye nendlela yokuphila. UJillian wenza oko akushumayelayo, echitha ixesha lakhe ekhululekile elungiselela kwifama yakhe encinci equka imifuno kunye negadi yeentyatyambo kunye nomhlambi weenkukhu. Fikelela kuye ngaye iwebhusayithi okanye kwi I-Instagram.