Yintoni ukutya okuphelisayo kwaye kwenziwa njani? Ukuphelisa Uluhlu lweSampuli yokutya

Namhlanje, ukuphila ubomi obunempilo kuye kwaba yinto ephambili kubantu abaninzi. Ukulungisa indlela yokutya kunye nokuphelisa ukutya okunokuba yingozi emzimbeni ngamanyathelo abalulekileyo obomi obunempilo. Ngeli xesha, isicwangciso sesondlo esibizwa ngokuba kukutya okuphelisayo sisebenza.

Yintoni iDiet yokuphelisa?

Ukuphelisa ukutya yinkqubo yesondlo evumela ukuba uphelise ukutya kwisidlo ixesha elithile ukuze uchonge ukutya apho umzimba unovelwano okanye unganyamezeli. Oku kutya, i-allergies, i-irritable bowel syndrome Inceda abantu abane (IBS) okanye iingxaki ezahlukeneyo zokugaya ukutya. Ukongeza, ukukhathala okungapheliyo, intlungu edibeneyo, migraine Ikwasetyenziselwa ukuchonga ukutya okudala iimpawu ezinjengeengxaki zolusu.

Kwenziwa njani iDiet yokuphelisa?

Ukungena: Imizimba yethu inobunzima bokunyamezela i-toxins okanye i-allergens enegalelo kwinkqubo yokugaya ukutya okuthile. Ke ngoko, ukuphelisa okwethutyana ukutya okunjalo ekutyeni kunceda umzimba ukuba uhlaziyeke kwaye unike isiqabu.

Inyathelo 1: Chonga ukutya okuza kuphelisa kwisidlo sakho

• Chonga ukutya okunokuba yingozi emzimbeni wakho. Ezi zidla ngokuba yilactose, abanyolukileizithako ezifana neswekile elungisiweyo kunye namafutha athile angenampilo.
• Qhagamshelana nogqirha wakho okanye ingcali yezondlo ukuze ufumanise ukuba kukuphi ukutya okufuneka ukuphelise kwisondlo sakho sokuphelisa.

Inyathelo 2: Ukuphelisa ukutya okuthile ekutyeni kwakho.

• Ukuphelisa ukutya okuchongileyo kwaye ubeke endaweni yazo ezinye iinketho ezinexabiso eliphezulu lezondlo kwaye zinokuxhasa inkqubo yokugaya.
• Kweli nyathelo, kubaluleke kakhulu ukuqwalasela izithako ezifihliweyo kwiilebhile. Ngokomzekelo, jonga izinto ezifana ne "ngqolowa," "ibhali," okanye "rye" kwiimveliso ezininzi ezinegluten.

Inyathelo 3: Landela inkqubela yakho

• Ngexesha lenkqubo yokutya yokuphelisa, kubaluleke kakhulu ukujonga indlela umzimba wakho ophendula ngayo.
• Ukuba wongeza ukutya kwakhona kwisidlo sakho, qaphela indlela umzimba wakho ophendula ngayo. Ukuba unokuqunjelwa, isicaphucaphu, okanye naluphi na uphawu olubi, unokukuphelisa oko kutya kwisidlo sokuphelisa kwakhona.

Ukuhamba kwisidlo sokuphelisa yindlela efanelekileyo yokukhupha umzimba wakho kunye nokuphucula ukusebenza kwenkqubo yakho yokugaya. Nangona kunjalo, kukho amanqaku athile ekufuneka uwaqwalasele xa ulandela oku kutya.

Okokuqala, kubalulekile ukucwangcisa ukutya kwakho. Endaweni yokuphelisa ukutya okuthile, kuya kuba luncedo ukudibana nengcali ukuze ulungelelanise ukutya kwakho kwaye ufumane izondlo ezaneleyo kuwo onke amaqela okutya. Kwakhona kuyimfuneko ukukhusela ukusilela kunye ne-vitamin kunye ne-mineral supplements.

Okwesibini, ukuphelisa ukutya yinkqubo kwaye iziphumo azikho ngokukhawuleza. Ukuxhasa inkqubo yokuphilisa umzimba wakho, kufuneka ulandele ukutya rhoqo kwaye ube nomonde.

Okokugqibela, ukuphelisa ukutya ngamava omntu kwaye umzimba womntu wonke unokuphendula ngokwahlukileyo. Ngoko ke, kusoloko kubalulekile ukubonisana neengcali kwaye ufumane isikhokelo sobuchule.

Ukuphelisa Uluhlu lweSampuli yokutya

Ukutya okuphelisa ukutya kuqala ngokususa okwethutyana amaqela athile okutya ekutyeni kwaye wongeze oko kutya emva, kube kanye ngexesha, kukuvumela ukuba ubone indlela umzimba wakho ophendula ngayo.

Nalu uluhlu lwesampulu yezidlo zokuphelisa:

1. Wasike ngokupheleleyo la maqela okutya kwiiveki ezi-2 zokuqala:

• Iimveliso zobisi (ubisi, iyogathi, itshizi)
• Iinkozo ezinegluten (ingqolowa, irhasi, irye)
• Iswekile kunye neeswiti
• Iziselo ezinecaffeine (i-cola, ikofu, iti)
• Inyama ebomvu

2. Jonga indlela umzimba wakho osabela ngayo ngeli xesha. Ngaba ukubonile ukuhla okukhulu kwizikhalazo zakho zempilo?
3. Emva kweeveki ezimbini, yongeza nje elinye lala maqela okutya emva kokutya kwakho kwaye ujonge iveki. Ukuba izikhalazo zakho zinyukile, susa elo qela lokutya kwakhona. Ukuba akukho kwanda, unokongeza ukuba iqela lokutya libuyele ekudleni kwakho.
4. Kancinci ukongeza iqela ngalinye lokutya kwaye ujonge iveki. Ngale ndlela, unokwazi ukuchonga ukutya okubangela.

Uluhlu lokutya lokususa lunokwahluka kumntu nomntu.

Iingcebiso kufuneka ubeke ingqalelo ngexesha lokutya kokuphelisa

• Ukusebenzisa izixa ezaneleyo zamanzi kunceda inkqubo yokukhupha umzimba wakho.
• Ukutya imifuno kunye neziqhamo ezitsha kunceda umzimba wakho ukuba uhlangabezane neemfuno zawo eziphilileyo zevithamini kunye neeminerali.
• Unokutyebisa ukutya kwakho ngeendlela ezingenayo i-gluten kunye ne-lactose.
• Ukufezekisa iziphumo zexesha elide, yiba nomonde. Oku kutya kukuvumela ukuba wenze isicwangciso sesondlo esihambelana neemfuno zomzimba wakho.

Ukupheliswa kweZithintelo zokutya

Injongo ephambili yokutya kokuphelisa kukuphelisa ukutya okunokuthi kubangele emzimbeni. Oku ngokuqhelekileyo kuthetha ukuphelisa ukutya ekutyeni okuqulethe ubisi, amaqanda, ingqolowa, i-gluten, i-shellfish, i-soy, i-nuts kunye nembewu. Nangona kunjalo, ezi zithintelo zibandakanya ukutya okuqhelekileyo kutyiwa kubomi bemihla ngemihla kubantu abaninzi. Ke ngoko, abo balandela ukutya okuphelisa kufuneka babe nomonde kwaye bazimisele.

Ukuphelisa ngokupheleleyo ukutya okwalelweyo kunokudala ubunzima bomzimba. Umzekelo, iimveliso zobisi zingumthombo we-calcium kunye ne-vitamin D, ngoko ke ezi zithintelo zinokuthetha ukuba kufuneka udibanise izongezo ezongezelelweyo kwisidlo sakho. Ukongeza, oku kutya kunokubangela ukungalingani kwesondlo kwabanye abantu. Ngoko ke, kubalulekile ukudibana nengcali yezondlo ngaphambi kokulandela oku kutya.

Unokulandela ezinye izicwangciso ngelixa ubambelela kwizithintelo kwisidlo sokuphelisa. Okokuqala, zama ukufumana ezinye iindlela zokutya ezivaliweyo. Ngokomzekelo, iimveliso zobisi ezifana neealmond okanye ubisi lwekhokhonathi Ungayibuyisela nge . Oku kubalulekile ukulungelelanisa ixabiso lezondlo kunye nokuqinisekisa ukuba umzimba wakho ufumana izondlo ozifunayo.

Ukongezelela, kubalulekile ukuhlala ukhuthazwa ngelixa ulandela oku kutya. Musa ukuvumela ukutya okungavumelekanga ukuba kubaluleke ngakumbi kunosukelo lwakho olukhuthazayo. Ukuzivuza, fumana iiresiphi ezintsha ezisempilweni kwaye ziya kukwenza ukonwabele ukutya okutyayo. Nangona kunjalo, qaphela ukuba ungaphambuki kwimigaqo esisiseko yokutya kokuphelisa ngelixa usenza oku.

Isondlo Emva kokuTyelwa kokuTyelwa

Emva kokutya kokuphelisa, injongo kukufumanisa iinxalenye zokunganyamezeli kokutya okanye ubuntununtunu emzimbeni wethu kunye nokuphelisa iimpawu ezahlukeneyo. Nangona kunjalo, abanye abantu basenokufumana ezinye iimpawu emva kokutya. Umzekelo, intlungu yesisu, ukuqhinaIimpawu ezinjengokukhathala okanye intloko inokwenzeka. Oku kunokumela ixesha lokuziqhelanisa okwethutyana ukuze inkqubo yokwetyisa yomzimba wakho ibuyele esiqhelweni.

Ukuba ufuna ukuziva ungcono emva kokutya okuphelisa kunye nokuphucula impilo yakho nangakumbi, kufuneka uqwalasele indlela otya ngayo. Nanga amanye amacebiso okuphila ubomi obusempilweni:

1. Yitya kakuhle: Qaphela ukuba utya izixa ezaneleyo zawo onke amaqela okutya. Kubalulekile ukufumana ukutya okulinganayo kwezondlo eziyimfuneko ezifana neprotheyini, iicarbohydrates kunye namafutha.
2. Yitya ukutya okutsha kunye nendalo: Kuphephe ukutya okucoliweyo kwaye utye indalo, organic Yiya kwiinketho. Ezi ziya kubonelela ngcono izondlo ezifunwa ngumzimba wakho.
3. Sela amanzi aneleyo: Ukusela amanzi aneleyo kubalulekile ukugcina ulungelelwaniso lwamanzi omzimba kunye nokulawula inkqubo yokwetyisa. Lungiselela imikhwa yakho yokusela ukuhlangabezana neemfuno zakho zamanzi zemihla ngemihla.
4. Umthambo: Kubalulekile ukwamkela indlela yokuphila esebenzayo ukuze uphile ubomi obunempilo. Zimisele ubuncinci imizuzu eyi-150 yokuzivocavoca okuphakathi ngeveki.

Ukuphelisa Izibonelelo zokutya

Ukutya kokuphelisa luhlobo lokutya olujolise ekunciphiseni okanye ukuphelisa ngokupheleleyo ukusetyenziswa kokutya okuthile, kuxhomekeke kwiimpendulo ze-immune system. 

• Oku kutya kunceda ukunciphisa ukuvuvukala emzimbeni kunye nokulawula inkqubo yokugaya. 
• Ikwadlala indima ebalulekileyo kubantu abanokunganyamezeli ukutya okanye abakwaliwayo.
• Ukutya kokuphelisa kusetyenziswa ngabantu abaninzi ukuchonga ukutya okunokubangela ukusabela kunye neengxaki zesisu.
• Enye inzuzo yokutya yokuphelisa kukuba inceda ekulawuleni ubunzima. Ngokunciphisa ukuvuvukala emzimbeni, kukhawulezisa inkqubo yokulahlekelwa ubunzima kwaye inceda umzimba ukuba utshise amanqatha ngcono. 
• Oku kutya kwandisa amanqanaba amandla kwaye negalelo kwibhalansi engcono emzimbeni jikelele.

Ukuphelisa Ubungozi bokutya

Ukwahluka kubalulekile ekutyeni kwethu kwemihla ngemihla ukubonelela ngezinto ezahlukeneyo zezondlo ezifunwa ngumzimba wethu. Nangona kunjalo, ukutya okuphelisa kuphelisa le yantlukwano, kuphelisa ukutya ngokupheleleyo. Ukungabikho kwezondlo eziyimfuneko kumzimba kunokukhokelela kwiingxaki ezinzulu zempilo.

• Ukunqongophala kwevithamini kunye neeminerali yenye yezona zinto zixhaphakileyo zobungozi bokuphelisa ukutya. 
• Umzimba wethu ufuna iivithamini kunye neeminerali ukuze usebenze ngokusempilweni. Nangona kunjalo, ngelixa uninzi lwemithombo yezondlo eyimfuneko iyapheliswa ngokutya, ukunqongophala kwevithamini kunye neeminerali kuya kuba yinto engenakuphepheka. Ngenxa yoko, i-immune system iyancipha, amanqanaba omandla ayancipha kwaye ukudinwa okungapheliyo isenokuvela.
• Ukongeza, ukungalingani kwezondlo ezinokuthi zenzeke ngenxa yezidlo zokuphelisa nazo ziyingozi enkulu. Umzimba ufuna izondlo ezininzi, nganye ixhasa umsebenzi othile womzimba. Ukungalingani kwesondlo kwenzeka ngenxa yokungafumani izondlo ngokwaneleyo. Ingakhokelela kwiingxaki zempilo ezahlukeneyo kwixesha elifutshane okanye elide. Ukunqongophala kwecalcium kunokuchaphazela kakubi impilo yamathambo, ukunqongophala kweprotheyini kunokubangela ukulahleka kwemisipha, kwaye ukunqongophala kwentsimbi kunokukhokelela kwi-anemia.

Ukuqukumbela, nangona ukutya kokuphelisa kuyindlela yokutya ethandwayo, kuyingozi kwimpilo yethu. Kukho iingozi ezinokubakho ezifana nokunqongophala kwevithamini kunye neeminerali kunye nokungalingani kwesondlo. Ukuphila ubomi obunempilo, ukutya okunokulinganisela okuqulethe iintlobo ezahlukeneyo zezondlo kufuneka kukhethwe kunokuba kungabikho iqela elilodwa lokutya.

Ingaba Ukutya Kokuphelisa kuthatha ixesha elingakanani?

Ukutya kokuphelisa kunokulandelwa kumaxesha asusela kwiiveki ezimbalwa ukuya kwiinyanga ezimbalwa kubantu abaninzi. Nangona kunjalo, enye yezona zinto zibalulekileyo xa ulandela ukutya kukukwazi ukuvavanya ukusabela komzimba wakho. Emva kokuqalisa ukutya okuphelisayo, uya kuphelisa ukutya okuhlukahlukeneyo kokutya kwakho kwaye emva koko ulinde ixesha elithile ukujonga indlela umzimba wakho ophendula ngayo kwezo kutya. Ngeli xesha, ukuba ufumana iimpawu ze-allergies, ukunganyamezeli okanye uvakalelo kwiqela elithile lokutya, akufanele uphinde ubuyisele oko kutya ekudleni kwakho.

Kukho izinto ezininzi ezichaphazela ixesha lokutya kokuphelisa. Ezi zizinto zomntu ngamnye ezifana nohlobo lomzimba, ubunzima kunye nemikhwa yokutya. Abanye abantu balandela ukutya kwexesha elifutshane lokuphelisa ukufumanisa ukusabela kokutya okuthile, ngelixa abanye kusenokufuneka baqhubeke nokutya okuntsokothileyo okanye okwandisiweyo. Ukongeza, ukusabela komzimba wakho nako kuchaphazela ubude bexesha. Abanye abantu banokusabela ngokukhawuleza, ngelixa abanye banokuthatha ixesha elide ukuba iimpawu zibonakale. Ke ngoko, ixesha lokutya kokuphelisa liyahluka ukusuka kumntu ukuya komnye.

Ukunciphisa Ubunzima ngokuTya ukutya

Umzimba wethu wondliwa kukutya esikutya yonke imihla, kwaye oku kutya kuchaphazela impilo yethu kunye nesimo sobunzima. Ukutya kokuphelisa kususa okwethutyana ukutya okuthile ekutyeni kwaye kujonge impendulo yomzimba ukunceda ukuchonga ukuba kukuphi ukutya okwenza ingozi. Oku kutya kuluncedo kakhulu kubantu abane-allergies okanye abangakwaziyo ukutya.

Umgaqo osisiseko wokutya okuphelisa kukuchonga ukutya okuthile kwaye ukususe ekudleni kwakho ngokusekelwe kwimpendulo yomzimba wakho. Ngethuba le nkqubo, kufuneka ususe ukutya okuqhelekileyo okunokuthi umzimba wakho ungabikho (ingqolowa, ubisi, amaqanda, ukutya kwaselwandle, amantongomane, njl. njl.). Nangona kunjalo, endaweni yokususa konke oku kutya ngaxeshanye, kubalulekile ukuba uzame nganye nganye kwaye ujonge indlela umzimba wakho osabela ngayo. Ngale ndlela, kunokumiselwa ukuba kukuphi ukutya okwenza ukuba utyebe okanye kubangele iingxaki ezifana nokungagayeki.

Xa usenza ukutya okuphelisa, kubalulekile ukufumana inkxaso kwi-dietitian okanye ingcali. Kuba oku kutya kuya kunika ezona ziphumo zisebenzayo xa kucwangciswe ngokufanelekileyo kumzimba wakho. Kwakhona kufuneka uqinisekise ukuba amanye amaqela okutya ayaqhubeka ukuhlangabezana neemfuno zakho ngelixa ulandela oku kutya. Ukuqinisekisa isicwangciso sesondlo esinokulinganisela kunye nokusetyenziswa kwamanzi okwaneleyo nako kudlala indima ebalulekileyo kwinkqubo yakho yokulahlekelwa ubunzima.

Ukuphelisa ukutya kubonakala njengendlela esebenzayo kunye nenempilo kwinkqubo yokulahlekelwa kwesisindo. Oku kutya kuchonga ukutya okuthile okusekelwe kwimpendulo yomzimba wakho kwaye kukuncede uphephe ukutya okubangela ubunzima okanye iingxaki zempilo. 

Khumbula, wonke umzimba wahlukile kwaye unokusabela ngokwahlukileyo ekutyeni okwahlukeneyo. Ukutya okuphelisayo kunokukunceda ukuba ufumanise ukuba kukuphi ukutya okukulungeleyo kwaye kukuxhasa ekugcineni indlela yokuphila enempilo.

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