Umkhuba wokudla okunempilo uyaqhubeka nokuvela. Nsuku zonke sithola indlela entsha yokudla nokudla. Ukudla okuluhlaza okuthiwa ukudla okuluhlaza ukudla futhi omunye wabo. ukudla okuluhlaza ukudlaEmpeleni ingaphezu kokudla kunokudla. Akukusha njengoba sicabanga.
Kuyifilosofi oyishoyo ukuthi abantu badle ukudla okunempilo okuluhlaza ngaphambi kokuba bathole umlilo. Le ndlela yokudla isiza ukwehlisa isisindo ngokukhuthaza ukudla okunempilo. Ithembisa ukudala indlela yokuphila esiza ukuvimbela izifo kanye nokuncipha.
Labo abalahlekelwa isisindo ngokudla okuluhlaza ithi babhekana nezinguquko ezinkulu emzimbeni. Abagxeki bokudla okunomsoco bathi ukudla akugcini futhi kunemingcele ngokweqile.
Kweminye imithombo 80/10/10 eyaziwa nangokuthi ukudla ukudla okuluhlaza ukudlaAke sazane kabanzi.
Kuyini ukudla okuluhlaza?
ukudla okuluhlaza ukudla, isazi sokudla okunempilo, isazi sokusebenza kwengqondo eselathatha umhlalaphansi, kanye nomsubathi wangaphambili, uDkt. Ukudla okunamafutha aphansi, okuluhlaza kwe-vegan okuthuthukiswe nguDouglas Graham.
Ukudla kusekelwe embonweni wokuthi okungenani u-10% wamakhalori kufanele uvele kumaprotheni, u-10% emafutheni, futhi okungenani u-80% kuma-carbohydrate. Ngalesi sizathu, kwaziwa nangokuthi yi-80/10/10 yokudla.
Kungani kufanele udle ukudla okuluhlaza?
ukudla okuluhlaza ukudlaNgokusho kwakhe, abantu abawona omnivores ngokwemvelo. Ngamanye amazwi, ayidli inyama nokudla kwemifino ndawonye.
Uthi uhlelo lokugaya ukudla lwenziwe ngendlela yokuthi izithelo nemifino enamahlamvu eluhlaza igaye.
Ukudla okusekelwe ezithelweni nemifino enamahlamvu aluhlaza kungaba nama-kilojoule acishe abe ngu-80% asuka kuma-carbohydrate, amaphesenti ayi-10 asuka kumaprotheni kanye no-10% emafutheni. Lesi yisisekelo sokusatshalaliswa kwezakhi ezingama-80/10/10.
Ngokwefilosofi yokudla, izithelo ezingavuthiwe nemifino enamahlamvu aluhlaza iqukethe zonke izakhamzimba ezidingwa abantu, ngezilinganiso ezifanele kakhulu ezidingwa umzimba.
Ukupheka kulimaza izakhamzimba ezitholakala ngokwemvelo ekudleni. Kwenza kube nemisoco ephansi kunokudla okuluhlaza.
Ukupheka kusiza nomdlavuza, isifo samathambo, i-hypothyroidism kanye ukukhathala okungapheli Ikhiqiza izinhlanganisela ezinobuthi okukholakala ukuthi zibanga izifo ezahlukahlukene ezifana
Uhlu lokudla okuluhlaza
ukudla okuluhlaza ukudlaImithetho ilula. Kudliwa ukudla kwezitshalo okunamafutha amancane nokuluhlaza. Uhlu lokudla okuluhlazaKudliwa ukudla okulandelayo:
Hhayi izithelo ezimnandi
- utamatisi
- Ikhukhamba
- pepper
- okra
- isitshalo seqanda
- Ithanga
izithelo ezimnandi
- Elma
- ubhanana
- i-Mango
- strawberry
imifino eluhlaza
- ulethisi
- Spinach
- imifino eluhlaza
- Iklabishi, isilimo esidliwayo esinamagatsha anamanzi, broccoli ve ukholifulawa Ezinye izinhlobo zemifino nazo zingadliwa, njenge
izithelo ezinamafutha
Lezi zithelo kufanele zifakwe ku-10% wama-calories ekudleni.
- ukwatapheya
- omnqumo
- Amantongomane kanye nembewu
Yini engadliwa ekudleni okuluhlaza?
Abantu abalandela lokhu kudla kufanele bakugweme ukudla okuphekiwe, okunamafutha amaningi kanye namaprotheni. Ukudla okulandelayo kufanele kugwenywe ekudleni:
- Inyama nokudla kwasolwandle
- iqanda
- Imikhiqizo yobisi
- Amafutha acutshunguliwe
- Ukudla okuphekiwe nokugaywe
- okokunandisa
- Iziphuzo ezinjengotshwala, ikhofi, itiye, iziphuzo ezibandayo neziphuzo ezinikeza amandla. Ama-smoothies ezithelo nemifino noma amanzi yizona ziphuzo ezikhethwayo kulokhu kudla.
Ingabe kufanele wenze ukudla okuluhlaza?
Lokhu kudla kudla izithelo ezinempilo, imifino, amantongomane kanye nembewu. Kunempilo kulokhu. Nokho, ibekela imingcele ngokwedlulele. Ikhawulela ukusetshenziswa kwezakhi ezibalulekile.
Ngokuvamile, ukudla okuluhlaza ukudlaazihlangabezani nezidingo zabo zokudla okunomsoco. Ngakho-ke, akunconywa ochwepheshe.
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