Yintoni umgaqo wokudibeneyo kweemveliso? Kukholelwa ukuba ukuba ukutya okuninzi kungena kwisisu ngexesha elifanayo kwaye ukuba akuhambelani kunye, inkqubo yokugaya iya kuba yintlupheko, eya kubangela ukungcola komzimba, ngakumbi emathunjini, kunye nama-slags ahlukeneyo kunye namafutha. Oku kungachazwa yinyaniso yokuba ukugonywa kwamaprotheni, kuyimfuneko enye, kunye nokugaya i-carbohydrates - eyahlukileyo.
Makhe sinike imizekelo.
Umzekelo, ukuba uyadla i-apula kwisisu esingenalutho, iya kugxinwa ngokupheleleyo kwimaminithi engama-20, kodwa ukuba uyidla i-apula efanayo, kodwa emva kokutya, iya kuguguzwa kwaye ingacinywa. Inye iklabishi iya kubola kwisisu sakho ukuba uyidla ngegalikhi. Ukuba uyadla nayiphi na iphariji kunye nenyama ngexesha elinye, isisu siya kuba nzima kakhulu ukugaya kunye nokwenza isantya esinjalo kwaye ukutya kuya kuhlala kubola emathunjini.
Ngokuqhelekileyo, umntu ulungele ukudla ukutya kwesityalo: izithelo, imifuno, okusanhlamvu. Isisu sethu siyasiqonda ngokuqinisekileyo le ndlela yokutya okuhlukeneyo. Ngokukhawuleza kwaye ngokukhawuleza ukugaya kunye nokunyanyiswa ngumzimba. Ngako oko, kukho konke oku sinokukugqiba: ukuba udibanisa ukutya ngokuchanekileyo, unokufikelela kwisiphumo esibonakalayo emsebenzini wesisu. Oku kukugaya ukutya ngokukhawuleza, ukungabikho kokuqhaqha, ukukhanya nokugqithiswa okukhulu kwezondlo kumzimba.
Ingaba loo mbono ichanileyo malunga nokudibanisa kweemveliso, umntu akanakutsho ikhulu leepesenti, kodwa ukuba usenqume ukuqala ukutya ngokuhlukileyo okanye ufuna ukufunda indlela yokudibanisa imveliso ngokuchanekileyo, ke kuwe kukho imithetho emininzi ebalulekileyo ekukunceda ukwenza imenyu yakho ngempumelelo.
Umgaqo wokuqala.
Inyama, amaqanda kunye neentlanzi kukutya okuninzi kweeprotheni. Kunzima ukugaya ngesisu, kwaye ngoko ngexesha lokusetyenziswa kwalo akukhuthazwa ukusela isiselo kunye nokutya iswekile. Kuya kuba luncedo ngakumbi ukutya imifuno kunye namafutha esilwanyana. Emva kwesidlo esinjalo, kungcono ukuthatha ikhefu ezimbini okanye ezintathu zeeyure phakathi kwesidlo esilandelayo. Oku kubalulekile ukufana kwayo.
Umgaqo wesibini.
Imifuno, iisuthi, isonka kunye ne-pasta zincomekile i-carbohydrate, kwaye ngoko ke zixhaswe kakuhle ngesisu. Ngaphandle kwabo, ushukela alukhuthazwa. Ukuze usebenze kakuhle, kufuneka wenze ikhefu leeyure ezimbini phambi kwesidlo esilandelayo.
Umthetho wesithathu.
Ukuba ufuna ukuzalisa ukunikezelwa kwamandla akho, ke ngenxa yeso siqhamo esihle. Ziqukethe ushukela okwaneleyo, maxa wambi sifuna. Ukuhambelana kweziqhamo kukukhawuleza kunezinye iimveliso. Izityalo kufuneka zidliwe phakathi kokutya okukhulu. Nabo, akufanele nidle ukutya okunye ushukela, njengokothokolethi kunye neesekese.
Ukongeza kule migaqo emithathu elula yokutya, kukho imigaqo emininzi yesondlo esifanelekileyo.
- Ekubeni imeko kunye nomgangatho wegazi kuxhomekeke kwisondlo sethu, ukugcina ukulinganisela kwe-acid-base-blood base-blood, ama-50-70 ekhulwini kwimihla ngemihla kufuneka ibe yi-carbohydrates enzima, oko kukuthi, nayiphi imifuno, kunye nesonka kunye ne-pasta. Le yimeko ebalulekileyo yokuphila kakuhle kunye nomoya.
- Ukutya okuninzi kunamaphrotheni kunye ne-carbohydrates ngexesha elinye. Ukutya okunjalo kufuneka kudliwe kunye, kuba akukho ndlela yokuhlukanisa amaprotheni kwi-carbohydrates, kodwa awukwazi ukudibanisa "i-proteins" ecocekileyo kunye "ne-pure carbohydrates". Oku kuya kuzisa inzuzo emzimbeni.
- Ukuze uhlangabezane nazo zonke iimfuno zomzimba wethu, kufuneka ukhethe uhlobo oluthile lokutya. Ngokutya kwezilwanyana, sifumana isulfure kunye ne-phosphorus. Ukutya imifuno - i-magnesium, i-calcium ne-potassium.
- Maxa wambi sifuna amandla angaphezulu. Ukwenza oku, sifanele sidle ukutya okunesityuwa.
Nazi ezinye izicwangciso zokusebenzisa imveliso ethile.
I-Butter kunye nekhilimu enomdli kufuneka idliwe yintsha kwaye ingabikho izikhuselo eziyingozi.
Ioli yohlaza ikulungele ukuba ingagqitywanga, ukupasa kokuqala. Ukukhawuleza ukutya okukufunayo kunye nenani elincinci leoli - kwioli erenjiweyo inani elikhulu lezinto ezinobungozi ze-carcinogens.
Sebenzisa ushukela kunye nezinye ukutya okuneshukela ozifuna ngokwahlukileyo kwezinye ukutya. Eyona nto ifaneleke ukuxutywa ngumzimba wobusi - sele sele ukulungele ukufana nokuveliswa kwemveliso.
Isonka. Isonka siqulethe isitata esikhulu kwaye ngoko asihambisani kakuhle neeprotheni zezilwanyana. Kungcono ukutya isonka esivela kumbindi.
Umzobo. Irayisi kuphela ebomvu ithathwa njengeluncedo.
Iifatata kufuneka zidliwe zibiliswe kunye kunye namasaladi emifuno.
Imifuno enjenge-zucchini, i-beet, i-carrots, ithanga elungile ukuba lingadli ngoshukela-lingenza ukutyalelwa esiswini.
Ubisi kufuneka bugqitywe ngokwahlukileyo. Iphazamisa ukutyalwa kwamanye ukutya. Abantu abadala abafanelekanga ukusela ngaphezulu kweglasi nganye yobisi ngosuku.
Imveliso yobisi enotyiweyo iyahambelana nobisi. Kunzima ukugaya.
Amaqabunga aphethwe kakuhle kwaye kunzima ukugaya ukudla. Kungcono ukuba badle kunye nemifuno.
Amantongomane anamafutha eengqolowa elula ngokulula. Unokungeniswa kwiiladi zemifuno.
I-melon kufuneka idliwe ngokwahlukileyo.
Ungadli izityalo ngokutya, intlanzi, amaqanda.
Zama ukwenza izitya zilula. Izitya ezilula zithathwa kalula ngomzimba wethu.
Ukutya okuqukethe i-carbohydrate, ungadli iziqhamo ezifana ne-orange, iinanimpe kunye neminye imifuno enomso kunye neziqhamo.
Amafutha (ukhilimu omuncu, ukhilimu, ibhotela kunye neoli yezityalo) ungadli kunye nenyama kunye namaqanda, intlanzi kunye nantoni na.
Ungadli i-jam, i-jams, i-syrups kunye ne-porridges-oku kubangela ukutyala emathunjini.
Yaye khumbula, ukuba ufunda ukudibanisa ukutya ngokuchanekileyo, kuya kuzisa wena kunye nomzimba wakho inzuzo kunye nexesha elihle.