Izizathu ezi-3 zokuba sikhethe ukutya okunamafutha asezantsi, ukutya okusekwe kwizityalo ukulawula isifo seswekile

Umxholo

• 1. Ukulawula ubunzima
• 2. Amandla
• 3. Umngcipheko omncinci wesifo sexesha elide esinganyangekiyo
• Olunjani usuku kolu hlobo lokutya lukhangeleka ngathi
• Ukuthatha

Ngaba ukhangela amandla ngakumbi kunye nolawulo olungcono lweswekile yegazi? Ukutya okunamafutha asezantsi, ukutya okusekwe kwizityalo, ukutya okugcweleyo kunokuba yimpendulo. Abameli ababini besifo seswekile bachaza ukuba kutheni le ndlela yokutya yayitshintsha umdlalo kubo.

Impilo kunye nokuphila kakuhle kuchaphazela ngamnye wethu ngokwahlukileyo. Eli libali elinye.

Kwihlabathi lanamhlanje, iswekile yesondlo sele inzima. Inani leengcebiso- ngamanye amaxesha liyaphikisana- linokushiya uzive udidekile kwaye ungenathemba, ungaqinisekanga ngendlela yokutya ukulawula iswekile yegazi kunye nokunciphisa umngcipheko wokuxakaniseka kwexesha elide kuhlobo 1 okanye 2 lweswekile.

Siphila nohlobo 1 lweswekile ngokudibeneyo iyonke iminyaka eyi-25 kwaye siye sazama kunye nezilwanyana kunye nezityalo ezisekwe kukutya okune-carbohydrate encinci.

Ngaphandle kokwazi, sobabini sasizitya kukunganyangeki kwe-insulin ngokutya ukutya okunamafutha kunye neeproteni. Amandla asezantsi, ukuba buhlungu kwezihlunu, unxunguphalo, ukuthanda ukutya, kunye nolawulo olunzima lokulawula iswekile egazini.

Ukukhangela amandla ngakumbi kunye nolawulo olungcono lweswekile yegazi, satshintshela kwindlela enamafutha asezantsi, esekwe kwizityalo, kukutya okugcweleyo. Ukutya oku kutya kuphucule kakhulu ukulawulwa kweswekile yegazi, kunciphisa amaxabiso e-A1C, kwasinika iitoni zamandla, kwaye kunciphisa ukusebenzisa i-insulin kangangeepesenti ezingama-40.

Ukusekwa kwezityalo, ukutya okugcweleyo kubandakanya iziqhamo, imifuno, iimbotyi, kunye neenkozo ezipheleleyo ziphakathi kokutya okunezondlo kakhulu emhlabeni. Zipakishwe ngeeklasi ezintandathu ezibalulekileyo zezakhamzimba, kubandakanya:

• iivithamini
• izimbiwa
• ifayibha
• amanzi
• Antioxidants
• iiprotochemicals

Ukutya ukutya okunamafutha asezantsi, ukutya okusekwe kwizityalo, ukutya okugcweleyo yindlela elula yokwandisa ukutya okunezakha mzimba, okunciphisa ukudumba komzimba, kunye nokunyusa impilo yazo zonke izicwili emzimbeni wakho.

Kwabo baphila nesifo seswekile, ukutya okufanelekileyo kubalulekile. Soloko ujonga nogqirha wakho ngaphambi kokuqala inkqubo entsha.

Ngelixa esi sicwangciso sinokuthi singalungeli wonke umntu, ibikukutshintsha komdlalo kuthi. Nazi izizathu ezintathu zokuba siziva siphumelela kwisicwangciso sokutya esinamafutha asezantsi.

1. Ukulawula ubunzima

Konke, ukutya okungaphunyezwanga kwezityalo kulayishwe ngamanzi kunye nefayibha, ephazamisa isisu sakho kwaye ithumele umqondiso kwingqondo yakho ukuba uyeke ukutya ngaphambili uzityile iikhalori ezininzi.

Ke, uba "ugcwele oomatshini" ngaphambi kokuba ube "ugcwele ngokwekhalori," yindlela elula yokuthintela ekutyeni ii-calories ezininzi.

Ukutya kwethu okuthandayo kubandakanya:

• Iimbotyi: iimbotyi zepinto, iimbotyi zasemanzini, ii-ertyisi ezahluliweyo, iilentile, ii-ertyisi eziluhlaza
• Iinkozo ezipheleleyo: irayisi emdaka, amazimba, iteff, irhasi
• Imifuno engekho istatshi: zucchini, broccoli, iminqathe, beet, amakhowa
• Imifuno eluhlaza: Iletisi, isipinatshi, iswitzerland chard, arugula
• Imifuno enesitatshi: ibhatata, ithanga, ibhatata, umbona
• Iziqhamo: iiapile, amapere, iiblueberries, mangos
• Iitrob kunye neziqholo: I-turmeric, isinamoni, i-cardamom, i-paprika

2. Amandla

Ukutya ukutya okune-carb ephantsi (eqhelekileyo kubantu abaphila nesifo seswekile) ukunciphisa amanqanaba akho amandla ngokuhamba kwexesha, kuba kuhlala kuneswekile engonelanga kwingqondo nakwizihlunu zakho.

Abo balandela ukutya okungqongqo kwe-carb engagcini nje ekunciphiseni ukutya okufana neziqhamo kunye neetapile, kodwa banciphisa nemifuno enjengepelepele yentsimbi kunye neetumato, kuba nokutya kupheleleyo kunokukubeka ngaphezulu kokutya abakufumanayo imihla ngemihla.

Iswekile yipetroli kuzo zonke izicwili emzimbeni wakho, ke xa uphumeza Kaninzi ukutya okune-carbohydrate etyebileyo kwisicwangciso sakho sokutya-njengeziqhamo ezintsha-ingqondo yakho kunye nezihlunu zifumana iswekile eyaneleyo.

Oko kukwenza uzive uphaphile engqondweni kwaye unamandla. Sifumanise ukuba ukutya ukutya okunotyebileyo kwezityalo yenye yezona zinto zilula esinokuzenza ngokuphawuleka- kwaye kwangoko- ukwandisa amanqanaba ethu amandla.

3. Umngcipheko omncinci wesifo sexesha elide esinganyangekiyo

Ukongeza ekulawuleni isifo seswekile, kukho uninzi lwezinye izibonelelo ezinokubakho zoku kutya. Amanqaku ophando kwinto yokuba amanqatha asezantsi, ukutya okusekwe kwizityalo, ukutya okupheleleyo kukutya yenye yezona ndlela zisebenzayo zokunciphisa umngcipheko wezifo ezingapheliyo, kubandakanya:

• isifo sentliziyo
• cholesterol ephezulu
• uxinzelelo lwegazi
• umhlaza
• inqatha elinamafutha
• ukusilela kwezintso
• peripheral neuropathy
• Isifo se-Alzheimer

Olunjani usuku kolu hlobo lokutya lukhangeleka ngathi

Usuku lwesampulu kaRobby

• Isidlo sakusasa: 1 Keitt mango, 1 papaya ephakathi, 1 intloko yeletoma yeRoma
• Isidlo sasemini: Iimango ze-Keitt, iipilisi ezimbini zentsimbi, ibhegi enye ye-arugula
• Ukutya okusemva kwemini: 1 indebe yeblueberries yasendle, i-1/2 Keitt imango, i-1/2 intloko yekholifulawa
• Isidlo sangokuhlwa: kuwa isaladi yearugula

Usuku lwesampulu lukaKoreshi

• Isidlo sakusasa: I-1 ye-plantain eluhlaza, i-1/2 Maradol papaya
• Isidlo sasemini: I-2 yeepainain eluhlaza, iimango ezi-2, isitya esinye esiphekiweyo sequinoa
• Ukutya okusemva kwemini: I-1/2 iMaradol papaya, iitumato ezimbalwa
• Isidlo sangokuhlwa: isaladi enkulu enezandla ezi-3-4 zesipinatshi, i-1/2 ye-anyanisi ebomvu, i-zucchini e-shredded, i-2-3 itumato, i-1/2 yekomityi yeembotyi ze-garbanzo, i-carrot enkulu e-shredded, i-2 iikhukhamba, i-1 tbsp. Iapile cider iviniga, kunye neziqholo kubandakanya umgubo wecryry, ikumin, ukutshaya ipaprika, ipepile emnyama, okanye ipepile yecayenne
• IDessert: ipinapple ice cream okanye isitya se-acai

Ukuthatha

Ukuba unomdla wokunciphisa umngcipheko weengxaki zesifo seswekile, ukunciphisa umzimba, ukufumana amandla, ukutya ngaphandle kwezithintelo, kunye nokuvalelisa kwiminqweno yokutya, ukutya okunamafutha asezantsi, okusekwe kwizityalo, ukutya okutya okupheleleyo kunokuba yimpendulo kuwe Kudala ndikhangela. Kwakungenxa yethu.