Izinzuzo zokuGaya ukutya

Igama lokutya lokugcoba kwakususela kwigama lesiNgesi elithi "ukutya", oku kuthetha "ukutya" okanye "udlelo". Ukusasazeka kwesi sidlo kudibene namhlanje ngokufumanisa ihomoni njengeghrelin, ebangela ukulamba. Iqondo le hormone emzimbeni linciphisa emva kokutya. Ingundoqo yokondla kukukhohlisa ihomoni. Ukuba uthatha inani elincinci lokutya rhoqo emva kweeyure ezintathu, ukulamba kuya kuba nzima. Ngako oko, ukugcoba kukutya okuqhelekileyo, okungekho kuphela okuvelisa iziphumo ngendlela yokulahla iikhilogram ezingaphezulu, kodwa ngokubanzi ngokuchaphazelekayo kukuchaphazela impilo. Ngokukodwa, ukutya okuyingxubevange akuvumeli ukutya ngokutya. Ukuba uhlale ezele, umntu akayi kuhlasela isidlo okanye isidlo sasemini, adle ngaphezu kokuqhelekileyo. Ukongezelela, iinxalenye ezincinci zokutya zifaka isandla ekunciphiseni kwindumbu yesisu.

Njengoko izifundo zibonisile, abantu abahambelana nokutya okugcobayo, ukuzalisa, okwaneleyo kwi-15 ekhulwini yokutya kuncinci xa besidla ngendlela eqhelekileyo.

Amacandelo amancinci okutya athatha inxaxheba ekukhawulezeni kwenkqubo ye-metabolic, ngenxa yokulahlekelwa kwesisindo. Kwaye, ke, le ndlela inceda ngakumbi kwengqondo ukunyamezela ixesha lokutya: ukuba umntu uyazi ukuba emva kweeyure ezingama-2 uya kudla, akayi kuxhalabisa ngenxa yexabiso elincinci lokutya.

I-pluses yale nkqubo yokutya iquka ubuthongo obuqinileyo, okuyiyo isiseko sendlela yokuphila enempilo, enokwenzeka ngenxa yokutya okungqongqo ngaphandle kokugqithisa kwesisu ngaphambi kokulala.

Ukongezelela, ukutya okugcobayo kunceda ukuba kubekho ukunyanzeliswa kwengcinezelo kunye nomsebenzi wesisu: isondlo esisondlo sesinye seziphakamiso eziphambili kulabo bantu abanezifo zesisu.

Imigaqo ebalulekileyo yokugcoba ukutya iquka:

1. Ukuphuka phakathi kokutya akufanele kube ngaphezu kweeyure ezingama-3, kwaye isidlo sokugqibela ngaphambi kokulala kufuneka sibe okungenani iiyure ezimbini ngaphambi kokulala;
2. Ukunyuselwa kufuneka kube ngamaxesha angama-caloric angaphantsi kwexesha lokutya. Inani elipheleleyo leekhalori zokutya lokugcoba akufanele libe ngaphezu kwe-1800 ngosuku.
3. Kwivenkile yokudlela okanye kwi-cafe, kufuneka uhlukanise ubuncinane ubuncwane 2 kwiqendu eliqhelekileyo. Kule meko, kufuneka ukhethe isobho okanye isaladi.
4. Ukutya kufuneka kulawulwe ziziqhamo kunye nemifuno, kunye nezitya eziphekwe kwiindlela "eziphilileyo": ngokupheka, ukupheka, ukutyisa okanye ukubilisa.
5. Ukutya okutyiwayo kufuneka kusetyenziswe iimveliso zobisi ezimanzi, iziqwenga zesonka esineqhekeza, iinqatha, i-cottage shizi, inxalenye encinane yesaladi kwimifuno, isobho, iqanda elibilisiweyo.

Ukuthobela ukutya kokugcoba ngemithetho yonke, kukulungele ukuthenga izikali zekhishini ngesizathu sokuthi ubukhulu becala bobukhulu kulo mcimbi bubaluleke kakhulu.

Kule nkqubo, indima ephambili idlalwe yinani leekhalori ezigqityiweyo, kwaye njengoko sele ziphawulwe, kufuneka kube ngomhla we-1800. Ngokomzekelo, ukutya okutyiwayo kunokuquka i-150 grams yeentlanzi ezitshiweyo, i-100 grams yenkukhu okanye iigrimu ezingama-250 zemifuno ephekwe naluphi na uhlobo.

Xa ukhetha ukutya okuncinci, unokunciphisa inani leentsuku zee-calories ukuya ku-1200 - le mali ingconywa ngabadlayo ngokulahlekelwa kwesisindo - xa kungenakunzima.

Ekuqaleni, kunokubonakala ngathi oku kutya kunokumelana nabantu abaxakeke kakhulu abachitha ixesha labo ekhaya. Ukuba akunakwenzeka ukuba ulungiselele njalo into encedo kwaye intsha, unokulungiselela ukutya kwangaphambili.

Ukuba uyayazi kakuhle kwaye yimalini idliwayo, iya kunqanda isilingo sokutya into engacwangciswanga kwaye eyongeziweyo. Kwakhona, khumbula ukuba oku kutya "akunyamezeli" ifriji engenanto. Kufuneka kubekho ukubonelelwa kokutya okufanelekileyo kwintlanzi. Kodwa ngexesha elifanayo ulwahlukileyo. Ukuqinisekisa ukuba luncedo, kodwa ngexesha elifanayo ukutya okuzithethileyo akukhawuleza kukukrakra, kufuneka uzame ukuphindaphinda ngesitya esisodwa esisisiseko iintsuku ezi-3, kwaye ukutywala omnye kufuneka usebenzise ukutya okuhlukeneyo yonke imini.

Ukuba sithetha malunga nokuzivocavoca umzimba, ngoko kulolu hlobo, kukulungele ukugxila kwiimvakalelo zakho - mhlawumbi, okokuqala kuya kuba nzima ukuzizalisa ngaphandle kokuba usebenze ngesidlo.