Ukutya kwesitatshi: imigaqo kunye nemveliso

Mhlawumbi, wonke umntu onenkathazo yobunzima, wazama ezininzi izidlo efuna ukulungelelanisa umzimba wakhe. Ngaphantsi kweyona nto ithetha ukutya apho ungadla khona okanye nayiphi na into oyifunayo. Okumangalisayo kukuba, ukutya okunjalo - isitashi. Ngenxa yokutya okunjalo, unokutya ezininzi iimveliso ezingenayo isitashi, ukutya okunjalo okanye i-calorie ephantsi, okanye ixabiso le-caloric negative, i.e. uyadla kwaye ulahlekelwe iikhalori. Musa ukumangaliswa, kukho imveliso enjalo, ukufana nokuthi umzimba ufuna ukuchitha iikhiloli ezingaphezulu kunokuba uza kuvela kubo. Ngokuqhelekileyo, ngokutya okunjalo ubunzima buya kuncitshiswa ngempumelelo, kodwa inzuzo enkulu yokutya okunjalo kukuba ulusu alukhubeki xa ulahlekelwa isisindo, njengoko kudla njalo, kodwa ngokuchaseneyo, ihlanjululwa kwaye iyancipha. Ukongezelela, iimveliso ezingenayo isitashi zinokunikezelwa okukhulu kweemaminerali kunye namavithamini.


Kufanelekile ukuthetha ukuba kwisitashi akukho nzakalo ukuba ucinge ngolu hlobo ngasentla, ngokuchaseneyo, kubalulekile kumsebenzi wenhlangano, kodwa ayifuni kakhulu. Isitashi sinika ezininzi i-carbohydrate, kwaye ziyaziwa zibalulekile, kodwa ke ukutya kwethu kwakhiwa, ukuba sidle ukutya ngokutya ngokukhulu. Khangela oko sikutyayo: ukubhaka kunye ne-dessert, okusanhlamvu kunye ne-pasta, oku kukuphela kwendawo yokugcina isitashi. Ngokuqinisekileyo, sisebenza ukuze sithole amandla kwaye siphumelele indlala, kodwa ke umphumo wokudla okunjalo uya. Emva koko, asiyidli iizambatho ezingenanto, siyidla kunye ne-meatfat, kunye nama-gravies, kunye ne-seasonings, nto leyo leyo ifuna ukusetyenziswa kwamanzi ngobuninzi. Xa sifuna ukusela emva kwesidlo esinjalo, siphuza ngokuphindaphindiweyo isithandwa, esithintana nale starch, siphezulu sibe yindoda enokuthi ibulale amathumbu ethu nesisu. Ngoku lo ngumthwalo wangempela wenzakalo, kunye nosuku lwalo suku kunye nemini, kwaye emva kweminyaka emininzi yokutya ukutya okunomsoco, umntu ukhathala ngumzila wesisu kwaye uya kwi-endocrinologist. Ngokuqinisekileyo, asinakukukhanyela konke ukusuka kwisitashi, kodwa kulula kakhulu ukuyisebenzisa ngokulinganayo.

Ukutya okulambileyo, mhlawumbi, kukhangeleka njengomntu olambileyo, ngaphandle koko, ngaphandle kwemveliso eninzi, phantse yonke into equle iifati kunye neeprotheni zishiya isantya, ngenxa yoko, umzimba awunanto. Iiveki ezimbini kufuneka ungadli iintlanzi, amafutha ezilwanyana kunye nobisi, amaqanda kunye nenyama, kodwa ungadla ininzi yemifuno kunye neziqhamo, imifuno, i-juice, izithelo ezomileyo kunye neentonga nazo ziyacetyiswa, ungadla oku njengoko ufuna.

Njengoko isonka esingenasitatshi, isiprotheni-mahhala kunye nesingekho i-carbohydrate emzimbeni, kubalulekile ukuba uqale ukuqonda ukuba unokufaka isicelo sokutya okunjalo, ukuba kukho ukuchasene, kungcono ukuba ungaqalanga. Kubonakala ukuba ukutya okunjalo kulungele abantu abasempilweni ngokupheleleyo, ezinokuthi zinciphise umzimba kwaye azihlupheki ngenxa yokungabikho kwezinto kunye namavithamini. Ngaloo ndlela yokutya, isicupunu, intloko kunye nesisu, kwaye kunye nemiphumo emibi, kulo mzekelo kucetyiswa ukuba uyeke. Kodwa ukuba unokubandezeleka, ngoko kulungele ukuqhubeka, nje ukunciphisa ukungena kwefiber eluhlaza.

Ukutya kwesitatshi kwakhiwa emva kokuba isifo sesifo sengqondo sesisifo esicasulayo sisisiseko, okokuba isitashi siba sisiqhelo sesi sifo. Izazinzulu zichaza ukuba ngenye indlela okanye abanye abantu abaninzi banesifo esi sifo. Iimpawu ziyi-stool ephosakeleyo (okanye isifo sohudo, okanye ukutyikitya), ukubetha kunye nezinye iingxaki zamathumbu. Ukutya okunjalo kunconywa kwiinguqu zentsholongwane ngamaxesha, ehlobo nasekwindla, ngeli xesha leemifuno kunye neziqhamo ezininzi.

Ziziphi ukutya zokutya?

Njengoko sele kuthethwe ngaye, ummiselo wee-starchy zeemveliso, kodwa oko kunokudliwa, kudliwa ngaphandle kokuthintela, nangona kunjalo, akunakuba lula kuba ayinjalo. umzimba ucela ingcezu yenyama kunye neplate ye kartoshki. I-Salads yesidlo sokutya kufuneka ichithe ngejisi lemon kunye neoli yemifuno, awukwazi ngisho nokusebenzisa i-yogurt engenamafutha. Musa ukuxhomekeka kwijezi, kufuneka uphuze amanzi ahlambulukileyo, i-herbal infusions kunye nee-teas ezihlaza, kodwa awukwazi ukufaka ubusi okanye ushukela. Ukutya kwimihla kungakhiwa njengalokhu: isidlo sakusasa singaba sisiqhamo okanye ijusi kuso, ngesidlo sasemini ungenza isaladi enamandla yemifuno eyahlukileyo, kufuneka ifaniswe ngamafutha omnquma kunye nejisi lemon, unokongeza izithelo ezomileyo. Ngokuqhelekileyo ungaxuba iziqhamo kunye nemifuno kwezinye okanye ezinye izilwanyana, kodwa uzigcinele kumaninzi amaninzi, iidiliya kunye neziqhamo ezomileyo, zinezinto ezininzi zeekhalori. Ukutya okudliwayo kunokwenziwa ngemifuno kunye neziqhamo ezifuthiweyo okanye ezibanjwayo okanye, njengomzekelo wesidlo sasemini, udla ukutya okumnandi.

Nantsi imenyu esondeleyo yosuku olunye.

Ngendlela, ayikho yonke imifuno enokudliwa, ezininzi zazo ziqukethe isitashi, umzekelo, i-zucchini, iitapile, iibhotsi, iinqholi kunye namathanga. Kodwa i-pepper yaseBulgaria, imifino kunye namakhukhamba angadliwa, ayinayo isitatshi, iklabishi ingadliwa, kodwa ayikho yonke. Inyaniso kukuba ukutya okunjalo kunzima kakhulu kwaye ukuba uyigcina yinto efanelekileyo, unokukhawuleza udideke kwaye ushiye. Kodwa kusekho abantu abayigcina kwaye umzimba uqala ukuguqula kwaye uzive njengento ebonakalayo, kukho ukukhanya, ngaphezu koko, umzimba uhlambuluke ngamandla kwaye unxweme ngezinto ezinamaminerali kunye namavithamini.

Iingxaki zokutya kwesitashi

Kucacile ukuba ngokutya okunjalo kwimiba echaphazelekayo kunokukhawulelana, ukuba oko kuyafaneleka ukuvuma yonke into ngenxa yemali eninzi yeziqhamo nemifuno, ngelixa ezinye ukutya zingekho. Akuyi kuba yinto engabonakaliyo ukucela inkxaso ye-vitamin kunye ne-mineral complexes, ngenxa yabo umzimba wakho uya kufumana ezo zinto ezifunekayo, kodwa ngaphandle kokufumana ukutya okungavunyelwe.

Kufuneka nje ufundise ukuba inzara iya kuhamba kunye nawe ngexesha lokutya, kwaye nangona awuyi kukhawulelana ekudleni ukutya, udle kodwa phakathi kobusuku. Kufanelekile ukuthetha ukuba xa unako ukujamelana nokutya, ngoko kulula ukulahlekelwa kwi-7 kg yesisindo, zama okuncinci ukutya izithelo ezomileyo kunye namantongomane. Ubume bomzimba ezinqeni nasebunqeni bubonakala ngokucacileyo kwicala elingcono, uya kubona indlela umbala wesikhumba kunye nokuqina kwe-elasticity kukuphucula ngayo, utshintsho olunjalo luya kukukholisa.

Kubalulekile ukutshintshela ukutya okuqhelekileyo emva kokutya okunjalo, ngenxa yokuba umzimba awuqhelanga ngokupheleleyo ukutya okuqhelekileyo okutyebileyo. Kwiiveki ezimbini akazange adle isitashi, kwaye ngokwemvelo kukho ukuvakalelwa. Akukufanelekanga ukubulala i-starches, bhetele ungeze iprotheni encinci, ukwandise inani lezithelo ezomileyo kunye neentonga, ngoko uya kuhamba ngokukhawuleza kwimodi evamile. Abantu abaninzi ababuyisanga kwisidlo sokutya emva kokutya okunjalo, kodwa bafumane ukutya okunokulinganisela ukuze bangabi nesisindo kwakhona kwaye bangabuyeli kwisondlo esinjalo seveki ezimbini.

Kubaluleke kakhulu ekudleni kunye nokutya kwe-starchy ukwenzela ukongeza i-theologically, apho kukho i-alkali, oku: iinqotyi, ubhontshisi obuluhlaza, ukhukhamba, ii-oranges, ipayipi, i-tea leaf, ii-apula kunye nobisi, i-yogurt, i-ayran njalonjalo.

Xa iimveliso kunye ne-starch zixutywe kunye neqanda, ushizi okanye amanqwanqwana, ukugaya ukutya kukuphazamiseka, loo miphunga yezinto ezinzima ezingahambelaniyo zendlela yokugaya ukutya kunzima ukugaya, ngenxa yoko zihlalisa esiswini, apho ziqala ukuzulazula, ukuba zithe gqula emathunjini, ziqala ukubola, kwaye Ukutya okuqhubekayo kubangela ubunzima obukhulu.

Iibhontshisi ziqulethe i-starch eninzi kunye nezinye izityalo, ukuba ulungiselela inyama okanye intlanzi, akufanele udibanise kunye nalezi zitya, kucetyiswa kule meko, i-lentils, i-soy okanye i-peas ehlaza, kukho inani elincinci lomsila, kungabi ngaphezu kwe-3%.

Ngendlela, kunikezelwa ukuba oku kutya kunzima kakhulu kwimizimba, ayinakusetyenziswa rhoqo, kwaye ngaphambi kokutshintsha ekudleni okunjalo, kufuneka uqhagamshelane, kwaye ukuba unengxaki kwi-tract static tract, ngoko ukutya akuvumelekile.