Los Ukutya okupheleleyo kube luhlaziyo kwizidlo zangoku, ukuya kuthi ga kwinqanaba lokuba zihlala ziphakanyiswa ukuba zitye ukutya okusempilweni. Kodwa kufuneka sazi ukuba sithetha ukuthini xa sithetha ngokutya okupheleleyo kunye neepropathi abanazo kuba kukho abo bababhidayo ngokutya okutya hayi ngenxa yokuba bephelele, baneekhalori eziphantsi.
Masibone ukuba yintoni i- ukutya okupheleleyo kunye nezibonelelo abazizisayo ekutyeni. Kukutya okucetyiswayo phantse kuwo onke amatyala okutya okusempilweni kunye nokulinganisela okunceda umzimba wethu ukuba usebenze ngcono. Ke kufuneka sazi ukuba sizidibanisa njani ekudleni.
Kukuphi ukutya okupheleleyo
Ukutya okupheleleyo kuvela kukutya okuziinkozo kuzo zonke iimveliso ezivela kuzo. Iinkozo zesiriyeli zenziwe ngeengqimba ezininzi. Inkqubo ye- Isebe lolona maleko ungaphandle kwaye kuyo sinokufumana ifayibha, ii-antioxidants, ubhedu, iivithamini B, isinyithi okanye i-zinc. Le ntsholongwane yimveku engekazalwa ethi xa ichunyiswe nomungu, isivelise isityalo, kodwa xa iqokelelwe kwangethuba iseyinxalenye yengqolowa. Le ntsholongwane ihlala ine-vitamin B, E kunye ne-antioxidants. Ngakolunye uhlangothi, kukho i-endosperm, eyona nto ithwala loo ntsholongwane, leyo ine-carbohydrate kunye neeprotheni. Ekutyeni okupheleleyo, akukho nxalenye yeenkozo esuswayo, ke siyitya nazo zonke izondlo zokuqala. Kwiinkqubo apho umgubo ocoliweyo wenziwe khona, umzekelo, sifumanisa ukuba zihlala ziphelisa i-bran kunye ne-germ, eziyinxalenye ezinezakha mzimba ezifanelekileyo, zithatha ixabiso lesondlo kwingqolowa.
Uncedo ekudleni
Oku kutya kufakwa kuko okuziinkozo kunye nazo zonke iipropathi kusinika ukutya okunezinto ezininzi. Kungenxa yoko le nto thina sifumana uhlobo lokutya olucetyiswayo kuzo zonke iintlobo zokutya kuba iyasinceda ukuba singatyisi phakathi kokutya kunye nokutya kancinci ekutyeni. Azikho ukutya okuncinci kwe-caloric, kodwa njengoko kusinceda ukunciphisa inani lokutya esikutyayo, kuyasinceda kolu hlobo lokutya ukunciphisa umzimba.
Kuphephe ukuqhina
Kwinguqu yokutya sihlala sinengxaki ethi Sifumana ukuqhina. Kungenxa yoko le nto kwezi meko sifuna ukutya okusinika ifayibha. Ukutya okuziinkozo kunye nokutya okupheleleyo kunenxalenye yefayibha esinceda ukuba siphephe ukuqunjelwa, ke siyakuva ulula. Kwindlela efanayo, njengoko isinceda ekuhambeni kwamathumbu, sijamelene nokutya okusinceda ukuba siphephe izifo emathunjini ngendlela yendalo.
Ukuphucula impilo yakho yentliziyo
Ezi Ukutya kukwabubungqina bempilo yentliziyo ebheteleKuba iqulethe ifayibha, iyasinceda siphephe ukufunxwa kwamafutha kunye neeswekile eziyingozi kwimpilo yethu. Kwelinye icala, ine-antioxidants efana nevithamin E eyomeleza impilo yeentliziyo zethu.
Inceda ukulibazisa ukuguga
Olu hlobo lokutya lulungile xa kusenziwa gcina iiseli zethu zibulela kancinci kwisixa se-antioxidants onayo. Kwimpuphu ecokisekileyo, ezi antioxidants, eziyimfuneko ukulibazisa ukuguga, zilahlekile. Kungenxa yoko le nto olu hlobo lokutya luhlala lucetyiswa kwisidlo esiqhelekileyo.
Ungayitshintsha njani imveliso yeenkozo
Namhlanje sifumana iimveliso ezininzi eziyimfuneko. Ipasta ziimveliso ezenziwayo, ke iinguqulelo zendalo zihlala zicetyiswa. Oko kukuthi, kufuneka sisebenzise i-oat bran, irayisi emdaka kunye nezinye iinkozo ezingakhange zisetyenzwe ukulungiselela ukonwabela zonke izondlo.