Ukutya umhlaza kwizintso: Ukutya okuTyiwayo kunye nokuThintela

Umxholo

• Yintoni yokutya
• Iziqhamo nemifuno
• Iinkozo ezipheleleyo kunye nestatshi
• Iiproteni
• Yintoni ekufuneka uyiphephe
• Ukutya okunetyuwa eninzi
• Ukutya okuphezulu kwi-phosphorus
• Amanzi amaninzi
• Ngexesha lonyango
• Yise kude

Ushwankathelo

Ngokwe-American Cancer Society, ngaphezulu kwama-73,000 aseMelika aya kufunyaniswa enoluhlobo oluthile lomhlaza wezintso kulo nyaka.

Nangona kungekho ndlela ityiwayo yabantu abaphila nomhlaza wezintso, imikhwa yokutya elungileyo ibalulekile ukugcina umzimba usempilweni kunye nokulawula iziphumo ebezingalindelekanga zonyango lomhlaza.

Ukuba uhlala nomhlaza wezintso, into oyityayo inokuchaphazela indlela oziva ngayo yonke imihla. Fumanisa ukuba kukuphi ukutya ekufuneka ukutyile ngaphezulu, kukutya okufanele ukuphephe, kwaye loluphi utshintsho ekutyeni okulindeleyo ngexesha lonyango.

Yintoni yokutya

Ukutya ukutya okusempilweni, okunesondlo kubalulekile kuye nabani na ophila nomhlaza wezintso.

Izidingo zakho zesondlo zixhomekeke kuhlobo lonyango okhoyo kunye nenqanaba lomhlaza wakho. Kodwa kukho ukutya okumbalwa ekufuneka ukwenzile ukuzama ukukutya kuko konke ukutya kwakho:

Iziqhamo nemifuno

Iziqhamo kunye nemifuno ziphezulu kwifayibha enyibilikayo kunye nomthombo olungileyo weevithamini kunye neeminerals. Ziyanceda ukunciphisa amanqanaba e-cholesterol kunye nokulawula iswekile yegazi lakho. Kuya kufuneka ujonge ukuba phakathi kwe-5 kunye ne-10 yeenkonzo zeziqhamo kunye nemifuno evela kwimithombo eyahlukeneyo yonke imihla.

Iinkozo ezipheleleyo kunye nestatshi

Isonka sengqolowa, irayisi yasendle, kunye nepasta yengqolowa zizezona zinto zingumthombo wamandla. Banobutyebi kwi-fiber, i-iron, kunye ne-B.

Ezinye iinkozo ziphezulu kwi-phosphorus kunye ne-potassium. Zombini ezi zinto zinokubangela iingxaki ukuba usebenzisa idosi ephezulu yazo ngelixa izintso zakho zingasebenzi ngokupheleleyo. Ke, kufanelekile ukuba ujonge nogqirha wakho malunga nokuba yeyiphi ukutya okuziinkozo okungcono kuwe.

Iiproteni

Iiprotheni ziyinxalenye eyimfuneko yokutya komntu wonke, njengoko zinceda ekwakheni nasekugcineni ubunzima bemisipha. Kodwa iprotein eninzi kumntu onomhlaza wezintso inokubangela ukwanda kwenkunkuma efunyanwa kukutya egazini. Oku kunokubangela iimpawu ezinjengokudinwa, isicaphucaphu, kunye nentloko ebuhlungu.

Thetha nogqirha okanye ugqirha wezidlo obhalisiweyo malunga nexabiso elifanelekileyo kunye neendidi ezifanelekileyo zeeprotheyini zokubandakanya ekutyeni kwakho.

Yintoni ekufuneka uyiphephe

Ukutya okuninzi kunokunyusa umngcipheko weengxaki ezinxulumene nezintso. Yitya oku kutya ngokumodareyithayo okanye ukunqande konke:

Ukutya okunetyuwa eninzi

Ityuwa inokuphazamisa ulungelelwaniso lwamanzi emzimbeni wakho kwaye ikhokelele kuxinzelelo lwegazi oluphezulu. Oku kunokwenza nayiphi na ilahleko yezintso ukuba ibe mandundu.

Ukutya okuqhubekekisiweyo kuphezulu kakhulu kwisodiyam, kungoko ke kuluncedo lwakho ukunqanda:

• Ukutya okukhawulezayo
• ukutya okusemathinini
• izimuncumuncu ezinetyiwa
• Ndihambise ukutya

Xa kunokwenzeka, sebenzisa imifuno kunye neziqholo ukunambitha endaweni yetyuwa. Nangona kunjalo, ukuba usebenzisa imifuno engaqhelekanga, jonga umboneleli wakho wezempilo.

Ukutya okuphezulu kwi-phosphorus

I-Phosphorus yinto yeekhemikhali eyimfuneko yokugcina ukomelela kwethambo. Kodwa kubantu abanomhlaza wezintso, inokwakha kwigazi lakho kwaye ibangele iimpawu ezinjengokulunywa kunye nentlungu edibeneyo.

Ukuba unengxaki yezi mpawu, unokufuna ukunciphisa ukutya kwakho ukutya okunefosforasi ephezulu njenge:

• iimbewu
• amandongomane
• iimbotyi
• kusetyenzisiwe ukutya okuziinkozo

Amanzi amaninzi

Ukugqithisa amanzi kunokudala iingxaki kubantu abanomhlaza wezintso. Ukunciphisa umsebenzi wezintso kunokubeka emngciphekweni imveliso yakho yomchamo kwaye kubangele ukuba umzimba wakho ugcine ulwelo oluninzi.

Kubalulekile ukuba wonke umntu asele amanzi amaninzi, kodwa yenza umgudu wokubeka esweni ukufunxeka kwakho kulwelo ukuze ungasebenzisi isixa esigqithisileyo.

Ngexesha lonyango

Kuqhelekile ukunciphisa umzimba ngexesha lonyango lomhlaza wezintso. Unokufumanisa ukuba incasa yakho yokutya okuthile itshintshile. Izinto ebezikutsala umdla wakho zisenokungabi mnandi, kwaye zisenokukwenza ube nesicaphucaphu.

Sebenzisa uvavanyo kunye nephutha ukufumana ukutya okumbalwa okungakukhathazi. Gxila ekuzityeni xa kusiza isicaphucaphu.

Nokuba awuziva ulambile, zama konke okusemandleni akho ukuba utye ukutya okuthe rhoqo ukuze amanqanaba akho amandla ahlale ehambelana imini yonke. Ukuba unengxaki yokutya izahlulo ezinobungakanani obugcweleyo, kunokukunceda ukwahlula izidlo zakho zibe zii-servings ezincinci ezintlanu okanye ezintandathu endaweni yezimbini okanye zintathu ezinkulu.

Unyango lomhlaza lunokuwenza buthathaka amajoni akho omzimba kwaye kukwenze ube sesichengeni sokosuleleka. Thatha amanyathelo okhuseleko xa ulungiselela kwaye ugcina ukutya kwakho.

Hlamba imveliso yakho kakuhle, kwaye uqiniseke ukuba ukutya okufana nenyama, iinkukhu kunye namaqanda kuphekwe kakuhle. Hlukana nokutya okuluhlaza njenge-sushi, i-shellfish, kunye nemifuno yemifuno, kwaye ukunqande ukusela ubisi olungafakwanga okanye ijusi.

Yise kude

Ukuncamathela kwisicwangciso esifanelekileyo sokutya kunye nokuphepha ukutya okunokubangela iingxaki zezintso kuya kukunceda uzive womelele, usempilweni kwaye unamandla. Khumbula ukubonisana nogqirha wakho okanye iqela lezempilo ngaphambi kokwenza naluphi na utshintsho olukhulu kwindlela otya ngayo. Kwakhona, xela naziphi na iziphumo ebezingalindelekanga ezintsha ohlangabezana nazo ngokukhawuleza.