Ukutya okuMhlophe oku-7- kunye nento oyityayo endaweni yoko

Umxholo

• 1. Isonka esimhlophe
• Ukutshintsha okusempilweni: isonka esipheleleyo senkozo
• 2. Ipasta emhlophe
• Ukutshintsha okunempilo: ipasta epheleleyo yengqolowa
• 3. Irayisi emhlophe
• Ukutshintsha okusempilweni: irayisi emdaka
• 4. Iswekile emhlophe
• Ukutshintsha okunempilo: iziqhamo
• 5. Ityuwa
• Ukutshintsha okusempilweni: imifuno enemibala kunye neziqholo
• 6. Iitapile ezimhlophe
• Ukutshintsha okusempilweni: imifuno enemibala
• 7. Amafutha asezilwanyaneni
• Ukutshintsha okunempilo: Amafutha asekwe kwizityalo
• Okunye ukutya okumhlophe kusempilweni kakhulu
• Umgca wezantsi

Ukutya okungekho mhlophe okuTyiwayo, okwaziwa nangokuthi Akukho kutya kumhlophe, yindlela yokutya esekwe kumbono wokuba ukuphelisa ukutya okucoliweyo okumhlophe okutyayo kunokukunceda ukunciphisa umzimba kunye nokuphucula ulawulo lweswekile yegazi.

Abaxhasi bathi ukutya okumhlophe okuninzi akunampilo, njengoko uninzi lwenziwe kakhulu, luphezulu kwii-carbs, kwaye ziqulathe izakhamzimba ezimbalwa kunezinye ezinemibala egqamileyo.

Ke, ngokususa ukutya okumhlophe kwipleyiti yakho, kuthiwa uzimisele ukutya okunesondlo okukhuthaza ukwehla kobunzima kunye nokubuyisela iswekile esegazini.

Uninzi lweengcali zempilo ziyavuma ukuba isiseko sokhetho lwakho lokutya ngokungqongqo kumbala wokutya yindlela ethe kratya yokusondela kwisondlo esifanelekileyo.

Nangona kunjalo, esi sicwangciso sokutya sinokuba nokufaneleka okuthile, ngakumbi ukuba kuyanceda ukunciphisa ukusetyenziswa kwakho kokutya okugqityiweyo okuthandwayo ngakumbi kunesondlo.

Nazi izinto ezi-7 ezimhlophe zokutya- kunye nento oza kuyitya endaweni yoko.

1. Isonka esimhlophe

Esinye sezidlo eziphambili ezikhutshwe kwi-No White Foods Diet yisonka esimhlophe, kunye nokutya okunxulumene ngokusondeleyo okwenziwe kumgubo omhlophe, kubandakanya abaqholi, iipheki, kunye neesiriyeli zasekuseni.

Xa umgubo wesonka ucocekile, i-germ kunye ne-bran yengqolowa iyasuswa-kunye neninzi yefayibha, iivithamini, kunye neemaminerali ezigcinwe ngaphakathi kwazo-ngexesha lenkqubo yokugaya ().

Oku kubangela imveliso etyebileyo kwii-carbs kodwa isilela kwezinye izakha mzimba ezibalulekileyo ezifana nefayibha kunye neprotheni.

Uphando lubonisa ukuba ukutya okuphezulu kwezonka ezimhlophe kunxulunyaniswa nokuzuza ubunzima, okunokubangelwa yinxalenye yokuncipha kwexabiso lesondlo ().

Ke, ukunciphisa ukutya kwakho isonka esimhlophe kunye neemveliso ezifanayo zokutya okusulungekileyo kunokukunceda uphumelele ngakumbi ukuba ukunciphisa umzimba yinjongo yakho.

Ukutshintsha okusempilweni: isonka esipheleleyo senkozo

Isonka esenziwe ngeenkozo zonke, isonka esityiwa kunye nesonka sakusasa senziwe ngomgubo oqulathe iinkozo zonke, kubandakanya intsholongwane kunye ne-bran ().

Oku kuthetha ukuba imveliso yokugqibela igcina ngaphezulu kwexabiso layo lendalo lesondlo, xa kuthelekiswa nomlingane wayo omhlophe ococekileyo.

Ngaphezu koko, ukutya isonka esipheleleyo seengqolowa akubonakali ngathi kunento efanayo yokukhuthaza ukutyeba njengoko isonka esimhlophe sikwenza ().

Iprofayile ephuculweyo yesondlo kunye nokwanda komxholo wefayibha kunokunceda ekunciphiseni impendulo yeswekile yegazi kunye nokuphucula iimvakalelo zokugcwala, okwenza kube lula ukuhlala kwiimfuno zakho zekhalori.

Ukuvuna ezi zibonelelo, tshintsha isonka sakho esimhlophe ngesonka esipheleleyo kunye neemveliso zesonka ezidwelisa ingqolowa yonke, njengengqolowa epheleleyo okanye i-oats, njengesithako sokuqala.

Isonka esimhlophe kunye nokutya okufanayo okwenziwe ngeenkozo ezisulungekileyo zihlala ziphezulu kwii-carbs kwaye ziphantsi kwezakhamzimba. Zama ukubatshintshela kuguqulelo olupheleleyo lweenkozo endaweni yoko.

2. Ipasta emhlophe

Ipasta emhlophe iyafana nesonka esimhlophe kuba senziwe ngomgubo ocoliweyo oqukethe izondlo ezimbalwa kunenguqulelo engacaciswanga.

Into enomdla kukuba, ipasta emhlophe ayiboniswanga ukuba inyusa ubunzima ngendlela efanayo nesonka esimhlophe - ukuba uyitya ecaleni kokutya okubandakanya okunye ukutya okunesondlo ().

Nangona kunjalo, ubungakanani beepasta kwizidlo zaseNtshona zihlala zinkulu kakhulu.

Ukuba awukhumbuli ubungakanani besabelo sakho, kunokuba lula ukuba utye kakhulu ngaxeshanye, onokuthi ube negalelo ekuthatheni ikhalori egqithisileyo kunye nokuzuza ubunzima obulandelayo.

Ukutshintsha okunempilo: ipasta epheleleyo yengqolowa

Ukunyusa isondlo, khetha ipasta eyenziwe kwiimbewu ezipheleleyo.

Iipasta ezipheleleyo zengqolowa ziqulathe ifayibha eninzi, enokushiya uzive ugcwele kwaye wanelisekile. Ifayibha eyongezelelweyo ikwanokunceda ukucothisa ukwetyisa komzimba wakho kwee-carbs, exhasa ukuphuculwa kolawulo lweswekile yegazi ().

Unokufuna ukuqaphela ezinye iindlela zepasta, ezinjengezo zenziwe ngemidumba.

Nangona ubume bohluke kancinci, i-pastas esekwe kwimidumba ihlala ineeprotheyini ngakumbi kunye nefayibha kunezona ntlobo zininzi zisuselwa kwingqolowa.

Iipasta ezenziwe ngeenkozo ezisulungekileyo zinokungabi nesondlo kancinci kunezo zenziwe ngee-grains. Khetha ipasta yokutya okuziinkozo okanye uzame ezo zenziwe ngemidumba ukuze ufumane ifayibha kunye neeprotein.

3. Irayisi emhlophe

Njengesonka esimhlophe kunye ne-pasta, irayisi emhlophe iwela kudidi lweenkozo ezicokisekileyo.

Irayisi emhlophe iqala njengokhozo olupheleleyo, kodwa i-bran kunye ne-germ ziyasuswa ngexesha lenkqubo yokugaya, eguqula ibe sisisitatshi, irayisi emhlophe ecoliweyo mhlawumbi uyazi kakuhle.

Irayisi emhlophe ayisiyonto imbi yendalo okanye ukutya okungenampilo, kodwa ayiqulathanga okuninzi kwindlela yesondlo ngaphandle kweekhalori kunye neecarbs.

Ukungabikho kwefayibha kunye neprotein kukwenza kube lula kakhulu ukugqithisa irayisi emhlophe, enokuba negalelo ekuzuzeni ubunzima okanye ukungalingani kweswekile yegazi ().

Ukutshintsha okusempilweni: irayisi emdaka

Irayisi emdaka yeyona ndawo ilula, necacileyo endaweni yelayisi emhlophe. Emva kwayo yonke loo nto, irayisi emdaka yirayisi emhlophe kuphela engakhange iqhutywe kwinqanaba elifanayo.

Iphezulu kwifayibha, iivithamini, kunye neeminerali kunerayisi emhlophe, ke ufumana okungakumbi koko sisityalo esinye.

Ngaphezulu, uphando lubonakalisile ukuba irayisi emdaka ichaphazela iswekile yegazi kwindawo encinci kakhulu kunerayisi emhlophe ().

Ukuba awuyithandi irayisi emdaka okanye ufuna nje ukuxuba inkqubo yakho yesiqhelo, ungaqwalasela ezinye iindlela zokukhetha ukutya okuziinkozo, ezifana nerayisi emnyama, iquinoa, okanye i-bulgur.

Irayisi emhlophe ithambekele ekuchaphazeleni ukungalingani kweswekile yegazi ukuya kuthi ga kwinqanaba elikhulu kunerayisi epheleleyo. Zonke iinkozo ezinjengerayisi emdaka nazo ziqhayisa ngakumbi ngefayibha, iivithamini, kunye neeminerali kunerayisi emhlophe.

4. Iswekile emhlophe

Akumangalisi ukuba i-No White Foods Diet isusa iswekile emhlophe. Okwangoku, uninzi lweenguqulelo zokutya zikwathintela iintlobo ezimibalabala zeswekile, kubandakanya iswekile emdaka, ubusi, iswekile ye-turbinado, isiraphu yemephu, kunye nectar nectar.

Ezi ntlobo zihlala zibizwa ngokudibeneyo njengeswekile. Ngaphandle kweekhalori, zinika okuncinci malunga nesondlo.

Ngenxa yokuba zenziwe ngokukodwa ngee-carbs ezilula, iishukela ezongeziweyo zifuna ukugaya okuncinci kakhulu. Zifakwa ngokukhawuleza kwigazi kwaye zinokufaka isandla kukutshintsha kweswekile yegazi ngokukhawuleza.

Iswekile eyongeziweyo ipakisha iikhalori ezininzi, nokuba ubukhulu beesahlulo bugcinwa buncinci, ke kulula ukuba ungazigqithi ngengozi.

Banxulunyaniswa neziphumo ezibi zezempilo, ezinje ngokufumana ubunzima bomzimba okungafunekiyo kunye nomngcipheko owandayo wesifo sentliziyo kunye nohlobo lweswekile yesi-2 ().

Ukutshintsha okunempilo: iziqhamo

Ukuba unezinyo eliswiti kwaye ukufumanisa kunzima ukuphelisa iswekile eyongeziweyo ekudleni kwakho, khetha imithombo yeswekile yendalo ekutyeni okupheleleyo njengeziqhamo.

Iziqhamo ziqulethe iiswekile ezilula ezifanayo nezo zikwiswekile. Nangona kunjalo, bakwapakisha iivithamini, iiminerali, ifayibha, kunye nee-antioxidants- zonke ezi zinceda ukunciphisa iziphumo ezinobungozi ezinokuthi zivele xa utya iswekile ngokwayo ().

Ukusetyenziswa kakhulu kweswekile eyongeziweyo kunxulunyaniswa nokufumana ubunzima kunye nokwanda komngcipheko wezifo ezingapheliyo. Ukukhetha okunesondlo ngakumbi, khetha yonke imithombo yokutya equkethe iswekile yendalo njengesiqhamo endaweni yoko.

5. Ityuwa

Uninzi lwabantu luyayazi ityuwa etafileni njengokutya okumhlophe, kodwa iza nangeminye imibala, efana nepinki, luhlaza okwesibhakabhaka, kunye nomnyama.

Ngelixa enye ityuwa ibalulekile empilweni, abantu abaninzi abalandela izidlo zaseNtshona bayayitya kakhulu, uninzi lwayo luvela kukutya okugqityiweyo ().

Ukutya kakhulu ityuwa kunxulunyaniswa neziphumo ezibi zempilo, kubandakanya nokwanda komngcipheko wesifo sentliziyo, ukubetha, ukutyeba kakhulu kunye nesifo sezintso ().

Ukutya okungekho mhlophe okutya kugxininisa ukunciphisa ukungeniswa kwetyuwa kwimithombo eqhubekeke ngakumbi, njengokutya okunkonkxiweyo, iincinithi, kunye nokutya okulungiselelwe kwangaphambili, uninzi lwazo olunokuthi lube nokutya okumhlophe okungavumelekanga ekutyeni.

Ukutshintsha okusempilweni: imifuno enemibala kunye neziqholo

Ukunciphisa ukutya kwakho ityuwa akuthethi ukuba kufuneka uphile ngokutya okungenancasa.

Ngokuchaseneyo, unokuzama ukulijonga njengethuba lokuzama ukusebenzisa uluhlu olwahlukeneyo lwamayeza kunye neziqholo ekuphekeni kwakho.

Iherbs kunye neziqholo zihlala zigxile kwimithombo ye-antioxidants, iivithamini, kunye neeminerali, ezinokudlala indima ekunciphiseni ukudumba kunye nokulawula iswekile yegazi ().

Zama ukusebenzisa imifuno efana ne-oregano, i-basil, i-thyme kunye ne-rosemary, kunye neziqholo ezifana nesinamon, i-nutmeg, i-turmeric, i-paprika kunye ne-cayenne pepper, ukongeza ukunambitheka kukutya kwakho ngaphandle kokusebenzisa ityuwa.

Ityuwa ibalulekile empilweni, kodwa izidlo ezininzi zale mihla ziqulathe kakhulu. Sebenzisa amayeza atyebileyo atyebileyo kunye neziqholo ukunambitha ukutya kwakho yeyona ndlela ilungileyo yokunciphisa ityuwa ngaphandle kokonakalisa incasa.

6. Iitapile ezimhlophe

Iitapile ezimhlophe azikho mpilweni. Ngapha koko, zingumthombo omkhulu wezakha mzimba ezibalulekileyo, ezinjenge potassium, ivithamin C, kunye nefayibha ().

Okwangoku, bazenzele igama ngokungenampilo, ikakhulu ngenxa yeendlela abahlala bezilungiselela ngazo.

Xa iitapile ezimhlophe zilungiswe ngeendlela ezingenazondlo, njengokufryisa okanye ukuphaka ngetyuwa, ii-calorie toppings ezinjenge-gravy, kunokwenzeka ukuba zibe negalelo ekuzuzeni ubunzima nakwezinye iziphumo zempilo ezingalunganga ().

Ngaphaya koko, uninzi lweendlela zokutya zangoku zixhomekeke kwezi ntlobo zamalungiselelo amazambane amhlophe njengesiqhelo semifuno ngelixa zingabandakanyi ezinye iintlobo zemifuno.

Ke, ukuba uhlala usitya iitapile ezimhlophe njengeyona mifuno yakho iphambili, ukuzithengisa ngeentlobo ezahlukeneyo zemifuno enemibala kunokukunceda ukongeza uluhlu lwezinto ezahlukeneyo ekutyeni kwakho.

Ukutshintsha okusempilweni: imifuno enemibala

Xa kuziwa kwimifuno, iintlobo ezahlukeneyo yinto onokuyilwela.

Ukutya imifuno kumaqela ombala ahlukeneyo-kubandakanya uluhlaza, orenji, tyheli, bomvu, mfusa, kunye nomhlophe-kuye kwayanyaniswa nomngcipheko ocuthayo weemeko ezingapheliyo njengesifo sentliziyo kunye nomhlaza wekolon (,).

Imifuno enesitatshi, enje ngeetapile eziorenji, iitapile ezimfusa, ii-ertyisi eziluhlaza, kunye ne squash yasebusika, zonke zenza ezona zinto zibalaseleyo, ezimibalabala yeetapile ezimhlophe.

Ukuba uzama ukunciphisa i-carbs, zama ukutshintshela iitapile zakho kwimifuno engeyiyo yesitatshi, efana ne-asparagus, zucchini, imifuno enamagqabi, iitumato, iminqathe, ipepile yentsimbi, okanye ikhaphetshu.

Iitapile ezimhlophe zinesondlo kakhulu, kodwa zihlala zilungiswa kusetyenziswa iindlela ezingekho sempilweni. Ukuba uhlala utya iitapile ezimhlophe, zama ukubatshintshela eminye imifuno enemibala ukonyusa ukwahluka kokutya.

7. Amafutha asezilwanyaneni

Uninzi lweenguqulelo ze-No White Foods Diet zijonga amafutha asezilwanyaneni njengokutya okumhlophe kwaye acebisa ukuba ancitshisiwe.

Amafutha amhlophe asekwe kwizilwanyana ikakhulu abhekisa kumafutha avela enyameni nakwiimveliso zobisi, uninzi lwazo ngamafutha.

Ukutya okungekho mhlophe okuTya ukucebisa ukunamathela kwiinyama ezibhityileyo kunye neemveliso zobisi ezingenamafutha kuphela - ukuba zibandakanyiwe konke konke.

Njengakwezinye ukutya okumhlophe okuninzi, amafutha agcweleyo awanampilo ngokwemvelo.

Nangona kunjalo, ukutya kakhulu kuzo kunokuba negalelo ekunyuseni i-cholesterol kunye nomngcipheko ophezulu wesifo sentliziyo kwabanye abantu ().

Ukutshintsha okunempilo: Amafutha asekwe kwizityalo

Uphando lubonisa ukuba xa uthatha indawo yamafutha agcweleyo kwisidlo sakho ngamafutha angaxhomekekanga kwizityalo, unokunciphisa umngcipheko wesifo sentliziyo ().

Ukuba inani elikhulu lokutya kwakho okunamafutha kwemihla ngemihla kuvela kumafutha agcwalisiweyo asezilwanyaneni, cinga ukutshintsha ezinye zazo ngamafutha asekwe kwizityalo, njengeoyile yomnquma kunye neeoyile zeavokhado.

Unokufumana okuninzi okunamafutha angaqinisekiswanga okusuka ekutyeni okupheleleyo njengamantongomane, iimbewu, iiavokhado kunye neminquma.

Ukutshintsha amafutha agcwalisiweyo asezilwanyaneni anamafutha angaxhomekekanga kwizityalo anokukhuthaza impilo yentliziyo.

Okunye ukutya okumhlophe kusempilweni kakhulu

Esinye sezigxeko eziphambili zeDieto yokutya emhlophe kukuba kukuhlambalaza ngokungafanelekanga ukutya okusekwe kumbala wabo.

Umbala wokutya ukuxelela kancinci malunga nexabiso lesondlo. Ke, le ndlela yokulahleka kobunzima inokubadida abantu abazama nje ukufunda indlela yokwenza ukhetho olusempilweni lokutya.

Nangona okunye ukutya okumhlophe kunesondlo kunabanye - njengokutya okusulungekisiweyo kunye noshukela- uninzi lusempilweni kwaye ngokuqinisekileyo lukukutya okujolise ekukhuthazeni impilo ngokubanzi kunye nokwehla kobunzima.

Nayi imizekelo embalwa yokutya okumhlophe okunesondlo:

• Imifuno: ukholifulawa, itswele, igalikhi, itheniphu, iparsnips, amakhowa
• Amantongomane nembewu: cashews, imbewu yeesame, amandongomane ompayini
• Iimbotyi: iimbotyi ezimhlophe
• Inyama: intlanzi emhlophe, iinkukhu
• Ubisi: ubisi, iyogathi, itshizi
• Okunye: abamhlophe beqanda, ikhokhonathi

Ngokukodwa, ezinye iinguqulelo ze-No White Foods Diet zenza okungafaniyo nokutya okumhlophe okuthile, njengeentlanzi, amaqanda, kunye neenkukhu, kodwa ezinye azenzi njalo.

Ke ngoko, kubalulekile ukuba ujonge ngokubaluleka kokutya okususayo kwaye ngoba, njengoko ezinye zazo zinokukunceda ufikelele kwiinjongo zakho.

Ukutya okumhlophe okuninzi kunesondlo kakhulu, kwaye ukugweba ukutya okusekwe kumbala wayo asiyondlela ilungileyo yokusondela kukutya okusempilweni. Endaweni yoko, jolisa ekutyeni konke, ukutya okucutshungulweyo okuncinci ixesha elininzi.

Umgca wezantsi

Ukutya okungekho mhlophe kukutya okuthandwayo okujolise ekupheliseni ukutya okumhlophe-mhlophe ukuxhasa ukunciphisa umzimba kunye nokulinganisela kweswekile yegazi.

Ukutya okumhlophe okungafakwanga ngaphandle kuvela kwimithombo eqhutyelwe phambili, enjengeenkozo ezicoliweyo kunye neeswekile, kwaye inokutshintshwa ngokulula ngezinye iindlela ezinesondlo, kubandakanya ukutya okuziinkozo, iziqhamo kunye nemifuno.

Nangona kunjalo, ukuvavanya umgangatho wokutya kuphela ngombala wayo akunakuba yeyona ndlela ilungileyo yokufumanisa ukuba ingaba isempilweni na. Ukutya okumhlophe okuninzi kunesondlo kwaye kunokusetyenziselwa ukuxhasa ukunciphisa umzimba.

Endaweni yoko, kungcono ukuba ugxile ekutyeni konke, ukutya okusetyenzwe kancinci kunye nokumodareyitha xa usitya ezo zingenazondlo zininzi.