Indlela yokutya enempilo iyaqhubeka nokuguquka. Yonke imihla sidibana nendlela entsha yokutya kunye nokutya. Ukutya okuluhlaza ebizwa ukutya okukrwada kunye nomnye wabo. ukutya okukrwadaNgokwenene kukutya okuninzi kunokutya. Ayintshanga njengoko sicinga.
Yintanda-bulumko oyichazayo ukuba abantu batye ukutya okukrwada okusempilweni phambi kokuba bafumane umlilo. Le ndlela yokutya inceda ukunciphisa umzimba ngokukhuthaza ukutya okunempilo. Ithembisa ukudala indlela yokuphila enceda ukukhusela izifo kunye nokunciphisa umzimba.
Abo balahlekelwa bubunzima ngokutya okukrwada ithi bafumana utshintsho olukhulu emzimbeni. Abagxeki bezondlo bathi ukutya akunazinzo kwaye kuthintelwe kakhulu.
Kweminye imithombo 80/10/10 ekwabizwa ngokuba kukutya ukutya okukrwadaMakhe siqhelane ngakumbi.
Yintoni ukutya okukrwada?
ukutya okukrwada, ingcali yezondlo ekrwada, isazi ngengqondo esidla umhlala-phantsi, nowayesakuba yimbaleki, uGqr. Kukutya okunamafutha aphantsi, okukrwada kwevegan okuphuhliswe nguDouglas Graham.
Ukutya kusekelwe kwingcamango yokuba ubuncinane i-10% yeekhalori kufuneka ivele kwiprotheni, i-10% kwi-fat, kwaye ubuncinane i-80% kwi-carbohydrates. Ngesi sizathu, ikwabizwa ngokuba yi-80/10/10 yokutya.
Kutheni kufuneka utye ukutya okukrwada?
ukutya okukrwadaNgokutsho kwakhe, abantu abanazo ii-omnivores ngokwemvelo. Ngamanye amazwi, ayityi inyama kunye nokutya kwemifuno kunye.
Uthi inkqubo yokwetyisa yenzelwe ukwetyisa iziqhamo kunye nemifuno enamagqabi aluhlaza.
Ukutya okusekelwe kwiziqhamo kunye nemifuno enamagqabi aluhlaza kuya kuba malunga ne-80% yeekhalori ezivela kwi-carbohydrates, i-10% kwiprotheni kunye ne-10% kumafutha. Esi sisiseko se-80/10/10 yokusasazwa kwezondlo.
Ngokutsho kwefilosofi yokutya, iziqhamo eziluhlaza kunye nemifuno eluhlaza iqulethe zonke izondlo ezifunwa ngabantu, ngokomlinganiselo ofanelekileyo ofunwa ngumzimba.
Ukupheka konakalisa izondlo ezifumaneka ngokwendalo ekutyeni. Iyenza ibe ngaphantsi kwezondlo kunokutya okukrwada.
Ukupheka kunceda nomhlaza, isifo samathambo, i-hypothyroidism kunye ukudinwa okungapheliyo Ivelisa iikhompawundi eziyityhefu ekukholelwa ukuba zibangela izifo ezahlukeneyo ezifana
Uluhlu lokutya okukrwada
ukutya okukrwadaImithetho ilula. Ukutya kwezityalo okunamafutha aphantsi kunye nokukrwada kuyatyiwa. Uluhlu lokutya okukrwadaOku kutya kulandelayo kuyatyiwa:
Hayi iziqhamo ezimnandi
- iitumato
- Netyhukhamba
- pepper
- okra
- seqanda
- Ithanga
iziqhamo ezimnandi
- Elma
- bananas
- imango
- Çilek
imifuno enamagqabi aluhlaza
- lettuce
- isipinatshi
- imifuno enamagqabi aluhlaza
- Ikhaphetshu, celery, ibrokholi ve cauliflower Ezinye iintlobo zemifuno nazo zinokutyiwa, ezifana
iziqhamo ezinamafutha
Ezi ziqhamo kufuneka zifakwe kwi-10% yeekhalori ekudleni.
- avocado
- olive
- Amandongomane kunye nembewu
Yintoni engatyiwa ekutyeni okukrwada?
Abantu abalandela oku kutya kufuneka bakuphephe ukutya okuphekiweyo, okunamafutha aphezulu kunye neprotheyini eninzi. Ukutya okulandelayo kufuneka kuthintelwe ekutyeni:
- Inyama kunye nokutya kwaselwandle
- iqanda
- Iimveliso zederi
- Iioli ezicutshungulwayo
- Ukutya okuphekiweyo nokucoliweyo
- Ziswiti
- Iziselo ezifana notywala, ikofu, iti, iziselo ezibandayo kunye neziselo zamandla. Iziqhamo kunye nemifuno ye-smoothies okanye amanzi ziziselo ezikhethwayo kwesi sidlo.
Ngaba kufuneka wenze ukutya okukrwada?
Oku kutya kutya iziqhamo ezisempilweni, imifuno, amandongomane kunye nembewu. Isempilweni kule nkalo. Nangona kunjalo, ingqongqo ngokugqithiseleyo. Inciphisa ukusetyenziswa kwezondlo ezibalulekileyo.
Ngokubanzi, ukutya okukrwadaabazifezekisi iimfuno zabo zesondlo. Ngoko ke, ayikhuthazwa ziingcali.
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