Ngexesha le yitya ukutya okunezondlo Kufuneka sithathele ingqalelo zonke izondlo. Kubaluleke kakhulu ukufumana inani elaneleyo leecarbohydrate, iiproteni kunye namafutha, kunye neekhalori eziyimfuneko zosuku nosuku. Kwindlela yokutya esempilweni, amafutha anelisiweyo aqhelekileyo athintelwe kwaye ezo zilungele intliziyo ziyongezwa. Nangona kunjalo, kuya kufuneka usoloko uzithatha ezi zondlo ngokumodareyitha ukunqanda ukutyeba.
Las Amafutha alungile ukuba ezikumgangatho ophezulu zikhethiwe kwaye ukuba zithathwa ngokumodareyitha. Ngapha koko, iyinto eyimfuneko emzimbeni wethu. Kwizidlo ezisezantsi ezinekhalori, uhlala ujonga ukutya okuqulatha amanqatha amancinci ukuze unciphise umzimba. Siza kuthetha ngokutya okunamafutha asezantsi kwisondlo esisempilweni. Kodwa okokuqala kufuneka kukhunjulwe ukuba kuya kufuneka ubonane nogqirha okanye nosapho lwakho ngaphambi kokuba wenze naluphi na uhlobo lokutya okuthintelayo.
Amafutha asempilweni
Amafutha asempilweni eyaziwa njenge-unsaturated, ezikhoyo ekutyeni okuvela kwimvelaphi yezityalo, ezinje ngeoyile yomnquma. Okunye ukutya okufana neavokhado, amandongomane okanye iminquma ikwanikezela ngolu hlobo lwamafutha. Kwelinye icala, kukho amafutha amaninzi, ane-Omega 3, 6 kunye ne-9. Njengoko sisitsho, nokuba ngamafutha asempilweni, kuya kufuneka usoloko uwasebenzisa ngokumodareyitha.
Ukutya okunamafutha asezantsi
Phakathi kokutya esikufumana kwizidlo ezinokulinganisela kukho ezininzi ezinamafutha asezantsi okanye ezingenazo. Siza kubona okunye koku kutya kubalulekile, okulungeleyo ukukubandakanya kwifom ukutya kwehypocaloric ukunciphisa umzimba. Kufuneka siyiqonde into yokuba kukutya okuninzi kukho into ebonisa ukuba amanqatha asezantsi, kodwa oku akuthethi ukuba iphilile okanye iphantsi kwiikhalori, kuba inokuba iswekile. Kufuneka sihlale sifunda iilebheli zokwenziwa kokutya xa kusenziwa. Ngayiphi na imeko, ukutya okusekwe kukutya kwendalo kunempilo kakhulu.
Intlanzi nenyama
Iiproteni ziyimfuneko kwimisipha kunye namalungu ethu. Kukho ukutya okunamafutha amancinci kunye neeprotheyini eziphezulu. Inkqubo ye- intlanzi emhlophe Zezona zinamafutha amancinci, ke zinikezela ngamathuba amahle okutya okunciphisa umzimba. Kwelinye icala, inyama e-turkey okanye yenkukhu ikukutya okunamafutha asezantsi. Ungakulibali ukupheka ukutya ngendlela esempilweni, ephekiweyo, eyosiweyo okanye ene-steamed.
Imifuno
Iimbotyi bezisoloko ziqwalaselwa ukutya okunempilo kakhulu. Basinika iiproteni zemifuno ezinkulu, amanqanaba asezantsi amafutha, ii-carbohydrate ezilungileyo kunye nentsimbi eninzi. Kungenxa yoko le nto kufuneka zibandakanywe kuzo zonke iintlobo zokutya. Ukusuka kwiilentile ukuya kwii-chickpeas, zizinto eziphambili.
Frutas
Iziqhamo aziqulathanga ngamanqatha kwaye zezona zokutya zisempilweni ezikhoyo. Ziyinxalenye yokutya okunezakha-mzimba kwaye ziyasinika amanzi amaninzi kunye neevithamini. Iziqhamo ezihlanu okanye nangaphezulu zeziqhamo kufuneka zityiwe ngosuku, ukusuka kwisidlo sakusasa ukuya kwisidlo sangokuhlwa. Isiqhamo ngasinye sinezinto ezahlukeneyo, ke kungcono ukuba sitshintshe ngaphakathi kukutya.
Verduras
Oku okunye kokutya okusinika okuninzi kwaye sisiseko sako konke ukutya. Zineekhalori ezimbalwa kakhulu, iivithamini ezininzi kunye neeminerali, ukongeza ekubeni unamafutha amancinci kunye neecarbohydrate. Zibalulekile nangona kufuneka zisoloko zisetyenziswa ngaphakathi kokutya okunezondlo okubandakanya okunye ukutya.
Isonka kunye neesiriyeli
Ezi ntlobo zokutya zizinto ezityiwa kakhulu kwizidlo. Ziqulathe hydrate, amandla kunye neeminerali. Zihlala ziphantsi kumanqatha nangona kufuneka zisetyenziswe ngokumodareyitha. Olona hlobo lubalaseleyo yingqolowa iphela, kuba ibonelela ngefayibha eninzi ngakumbi.