Ukutya kwendawo esinye sezicwangciso zokutya ezithandwa kakhulu. Ukuba ufuna ukulahla amanqatha amaninzi, lukhetho olunokuthi luqwalaselwe.
Kucingelwa ukuba kukutya okuphakathi kwinqanaba lomzamo, siza kuchaza apha ngezantsi yintoni le malunga noMmandla kunye nento efunekayo ukuze uhlale kuwo.
Ithembisa ntoni?
Yenziwe nguGqirha Barry Sears ngo-1995, Ukutya kweZone kukutya okuncinci kweekhalori. Ithembisa ukutshisa amanqatha (nokuba ulele) ungaziva ulambile. Isicwangciso kukulinganisa ukungeniswa kwezi macronutrients zintathu: amafutha, iikhabhohayidrethi kunye neeprotein.
Ummandla awuqinisekisi ukulahleka kwesisindo ngokukhawuleza. Unokulindela ukulahleka malunga neponti kwiveki yokuqala. Nangona kunjalo, ithembisa ukuba bonke ubunzima obulahlekileyo buya kuba ngamafutha, hayi izihlunu hayi amanzi.
Kuyabonakala ukuba, esi sicwangciso sokutya sibandakanya ulawulo lwehomoni olwenza ukuba umzimba nengqondo ziphuculwe njengoko iiveki zihamba. Kucingwa ukuba enye yeziphumo zayo kukuba iimpahla zikulungela ngcono.
Ukutya okuvunyelweyo kunye nokutya okungavumelekanga
Ukutya ekuthethwa ngako kubandakanya izidlo ezithathu kunye namaqebengwana amabini ngosuku. Isidlo ngasinye sisidibanisi seeproteni, iicarbohydrate kunye namafutha. Iiprotheyini ezinamafutha asezantsi (inkuku engenalusu, iturkey, intlanzi…), iswekile esezantsi ye-glycemic index (ikakhulu iziqhamo kunye nemifuno) kunye nenxalenye encinci yamafutha asempilweni (ioyile yomnquma, iavokhado, iiamangile…). Ukufumana i-omega 3 fatty acids kubaluleke kakhulu kule ndlela yokutya.
Xa kuziwa kukutya okungavumelekanga, akukho nanye egqibeleleyo. Nangona kunjalo, ukuba iicarbohydrate zizezona ziphambili ekudleni kwakho, kunokuba nzima kuwe ukuziqhelanisa nesi sicwangciso sokutya. Kwaye kunjalo ukutya okunje ngesonka, ipasta, okanye iinkozo azidlali ndawo yokuqala okanye yesibini.
Kwakhona Ukuthintela ukutya okwahlukeneyo kuyakhuthazwa, kubandakanya iziqhamo kunye nemifuno etyebile kwiswekile (umbona, iminqathe, iibhanana ...), inyama ebomvu enamafutha kunye nezikhupha zamaqanda.
Ubungakanani
Imilinganiselo ibaluleke kakhulu kwisicwangciso sokutya esenziwe nguGqirha Barry Sears. Zicacile kwaye zonke izidlo kufuneka zilingane: I-40% ye-carbohydrate, iipesenti ezingama-30 kunye namafutha angama-30%.
Ukubeka ezi pesenti, hlula ipleyiti yakho ibe ngamacandelo amathathu alinganayo. Isinye kwisithathu sepleyiti sihambelana neeproteni kunye namacandelo amabini aseleyo kwiziqhamo kunye nemifuno engeyiyo yesitatshi. Okokugqibela yongezwa incindi yamafutha e-mononunsaturated. Kucetywa icephe le-oyile ye-olive eyintombi okanye amandongomane anjengeeamangile.
Xa kuziwa kwiikhalori, injongo kukufikelela kwi-1.500 yeekhalori ngosuku kwimeko yamadoda. Kwaye ngeenxa zonke i-1.200 ukuba ngumfazi oqhuba esi sicwangciso sokutya.
Inzuzo kunye nexabiso
eziluncedo
Ngenxa yobukho obukhulu bemifuno, kunjalo ukutya okunokwenziwa ngabantu abatya imifuno kunye nemifuno. Indawo yokutya ikwabonelela ngokutya i-gluten-free, kuba ayikuthandi ukutya ingqolowa, irhasi okanye irye. Nangona kunjalo, ukuba ufuna ukunqanda i-gluten ngokupheleleyo, kusafuneka ujonge iilebheli zemveliso.
Ukusetyenziswa gwenxa kwetyuwa kungakhokelela kwiingxaki ezifana noxinzelelo lwegazi. Esi sicwangciso sokutya sinetyuwa encinci kuba igxininisa ukutya okutsha endaweni yokutya okune-sodium-processed. Ngokwendalo, ukuze usebenzise esi sibonelelo, kuya kufuneka wenze umgudu wokusebenzisa okuncinci ukupheka kunye nokutya kwexesha kwiNdawo.
Oku kulandelayo zezinye zezibonelelo zazo:
- Oku kuthintelwe kancinci kunezinye izidlo zeprotein.
- Inokuzinzisa amanqanaba eswekile kunye nokunciphisa ukuzinkcinkca.
- Uninzi lwabantu abalandela oku kutya bayakwazi ukunciphisa umzimba.
Ukuhlawula
- Kunokuba nzima ukufumana isixa se-calcium esicetyiswayo semihla ngemihla.
- Ingakhokelela ekuswelekeni kwefayibha, ivithamin C, ifolthi kunye neeminerali ezahlukeneyo.
- Ingabeka uxinzelelo kwizintso.
- Inokuba phezulu kakhulu kumanqatha kubantu abafuna ukulawula uxinzelelo lwegazi kunye namanqanaba e-cholesterol.
- Ngenxa yokuziva ulambile, kunye nokuncitshiswa kokutya okuqhelekileyo njengerayisi okanye ipasta, kunokuba nzima ukulandela ixesha elide.
Imigaqo yokutya kwindawo
Zonke izicwangciso zokutya zisekwe kuthotho lwemithetho kunye neengcebiso, kwaye nokutya okuMmandla akunjalo. Oku kulandelayo kuphakathi kwezona zibalulekileyo. Kuyacetyiswa ukuba wazise lonke utshintsho olufunekayo ngokuthe chu kwisithuba seeveki ezininzi de ube uhlangabezana nazo zonke izikhokelo ngokuchanekileyo.
IMathematics ibalulekile koku kutya. I-40-30-30 ifomula kufuneka isetyenziswe kuzo zonke izidlo (kuhlala kukho ezintathu kunye namaqebengwana amabini). Kuya kufuneka wenze umgudu wokwenza ulungelelwaniso olufanelekileyo lwezidlo ezihlanu zemihla ngemihla.
Isidlo sakusasa kufuneka sidliwe ngexesha lokuqala ekuseni. Iwotshi iqala ukubala ukususela xa uvuka ebhedini. Kananjalo, akufuneki ukuba kudlule iiyure ezintlanu phakathi kwesidlo ngasinye. Okokugqibela, iZiyoni yokutya iyasicebisa ukuba sifumane into yokutya ngaphambi kokuba silale (kwiiyure ezimbini ezidlulileyo).
Ukudibanisa ukutya okusempilweni kunye nokuzilolonga rhoqo kubalulekile ukuze uhlale usempilweni kwaye womelele. Indawo yokutya icebisa ukuba uzilolonge kodwa usebenze ngokufanayo. Ukuhamba ngokukhawuleza kwisiqingatha seyure yonke imihla ngumzekelo olungileyo. Ukukhwela ibhayisekile okanye ukuqubha kuthathelwa ingqalelo njengezinto ezintle onokukhetha kuzo, ukuba nje uyakuphepha ukusebenzisa kakhulu. Hlanganisa umthambo we-aerobic kunye nemizuzu emi-5 ukuya ku-10 yoqeqesho lwamandla yonke imihla.