I-21 Ukutya okuFanelekileyo oKutya xa unesifo seswekile: Isikhokelo esiBanzi sokuTya okunempilo
Ukulawula isifo seswekile kufuna indlela ecokisekileyo yokutya, kugxininise ekutyeni okunceda ukugcina amanqanaba eswekile egazi azinzileyo ngelixa ubonelela ngezondlo ezibalulekileyo. Ukukhetha ukutya okufanelekileyo kunokuchaphazela kakhulu impilo yakho yonke kunye nokuphila kakuhle. Kule post, siza kuphonononga okona kutya kulungileyo okungama-21 xa unesifo seswekile, siqinisekisa ukuba ukonwabela ukutya okumnandi ngelixa ulawula ngokufanelekileyo imeko yakho.
1. Uhlaza olunamagqabi
Uhlaza olunamagqabi olufana nesipinatshi, i-kale, kunye ne-Swiss chard zineekhalori eziphantsi kunye ne-carbohydrates, nto leyo ezenza zibe lukhetho oluhle kakhulu lokulawula iswekile yegazi. Zikwagcwele iivithamini, iiminerali, kunye ne-antioxidants ezixhasa impilo yonke.
2. Iinkozo ezipheleleyo
Iinkozo ezipheleleyo, ezifana nequinoa, irayisi emdaka, kunye nesonka sengqolowa, zityebile kwifiber, ezinceda ukulawula amanqanaba eswekile yegazi. Bane-index ye-glycemic ephantsi xa kuthelekiswa neenkozo ezihlanjululweyo, okwenza kube yinto ephilileyo yokukhetha.
3. Intlanzi enamafutha
Intlanzi enamafutha afana ne-salmon, i-mackerel, kunye ne-sardines yimithombo emihle kakhulu ye-omega-3 fatty acids, enokunciphisa ukuvuvukala kunye nokunciphisa ingozi yesifo senhliziyo, inkxalabo eqhelekileyo kwabo banesifo seswekile.
4. Amandongomane kunye nembewu
Iialmonds, ii-walnuts, iimbewu zeflaksi, kunye nembewu ye-chia zilungele ukutyiwa. Babonelela ngamafutha anempilo, iiprotheyini, kunye nefayibha, ezinceda ukugcina amanqanaba eswekile yegazi azinzileyo kwaye ugcine uziva ugcwele.
5. Iimbotyi
Iimbotyi, iilentile, kunye nee-ertyisi zizityebi kwiprotheyini kunye nefayibha, nto leyo ezenza zilungele ulawulo lweswekile yegazi. Baphantsi kwisalathisi se-glycemic kwaye banokunceda ukuphucula impilo yentliziyo.
6. Amaqunube
Amajikijolo afana neeblueberries, amaqunube, kunye namaqunube agcwele i-antioxidants kunye nefiber. Banomlinganiselo ophantsi we-glycemic index kunezinye iziqhamo ezininzi, okwenza kube yinto ekhethekileyo yokwanelisa izifiso ezimnandi.
7. Iitapile ezimnandi
Iitapile ziyindlela enesondlo kwiifatata eziqhelekileyo. Ziqulethe i-fiber, iivithamini, kunye neeminerali kwaye zine-index ye-glycemic ephantsi, inceda ukugcina amanqanaba eshukela egazi azinzileyo.
8. Iyogurt yesiGrike
I-yogurt yamaGrike iphezulu kwiprotheni kunye neprobiotics, enokuphucula impilo yamathumbu. Khetha iintlobo ezingenaswekile ukuze ugweme iiswekile ezongeziweyo, kwaye uyonwabele ngamajikijolo amatsha kwi-snack enencasa.
9. Ivokhado
Utyebile kumafutha anempilo kunye nefiber, i-avocados inokunceda ukunciphisa ukuvuvukala kunye nokuphucula amanqanaba e-cholesterol. Isalathiso sabo se-glycemic ephantsi sibenza bongezelelo oluhle kwizidlo kunye nokutya.
10. I-Brokholi
I-Broccoli yikhalori ephantsi, imifuno enomsoco equlethe i-sulforaphane, enokunceda ukukhusela kwiingxaki ezinxulumene nesifo seswekile. Umthamo wayo ophezulu wefiber unceda ekucoleni nasekulawuleni iswekile yegazi.
11. Amaqanda
Amaqanda ngumthombo ogqwesileyo weprotheyini kunye namafutha anempilo, awenza abe lukhetho olwanelisayo lwesidlo sakusasa. Bakwanceda ukulawula amanqanaba eswekile yegazi kunye nokuphucula impilo yentliziyo.
12. Igalikhi
Igalikhi ibonakaliswe ukuba ineenzuzo ezininzi zempilo, kubandakanya nokuphucula uvakalelo lwe-insulin kunye nokuncipha kokudumba. Ukufaka igalikhi ekutyeni kwakho kunokuphucula incasa kunye nempilo.
13. Isinamoni
I-Cinnamon inokunceda ukunciphisa amanqanaba eswekile yegazi kunye nokuphucula ukuvakalelwa kwe-insulin. Yongeza kwi-oatmeal, i-yoghurt, okanye i-smoothies ukwenzela ukunyusa okumnandi ngaphandle kweswekile eyongeziweyo.
14. Ioyile yomnquma
Ioyile yomnquma enyulu eyongezelelweyo ityebile kumafutha enempilo e-monounsaturated kunye ne-antioxidants. Lukhetho olukhulu lokupheka kunye nokunxitywa kwesaladi, ukukhuthaza impilo yentliziyo ngelixa ugcina amanqanaba eswekile yegazi ezinzile.
15. I-Turmeric
I-Turmeric iqulethe i-curcumin, enezinto ezichasayo kwaye inokunceda ukuphucula ukuvakalelwa kwe-insulin. Yisebenzise ekuphekeni okanye njengesongezelelo ukuxhasa impilo yonke.
16. Ikholifulawa
Ikholifulawa yimifuno enezinto ezininzi, enecarb ephantsi enokusetyenziswa njengerayisi okanye indawo yetapile. Ityebile kwifiber kunye neevithamini, iyenza ibe yongezelelo olukhulu kuso nasiphi na isidlo.
17. Itshokholethi emnyama
Khetha itshokholethi emnyama ubuncinci i-70% ye-cocoa yonyango enokwanelisa izinyo lakho elimnandi ngelixa ubonelela nge-antioxidants. Ngokumodareyitha, kunokunceda ekuphuculeni ubuntununtunu kwi-insulin.
18. IiApile
Ii-apile ziziqhamo ezityebileyo kwifayibha ezinokunceda ukulawula amanqanaba eswekile yegazi. Zikulungele ukutyiwa kwaye zingonwatyelwa eluhlaza okanye zongezwa kwiisaladi kunye ne-oatmeal.
19. Iipepile
I-pepper ye-Bell iphantsi kweekhalori kwaye iphezulu kwiivithamini A kunye no-C. Zongeza umbala kunye ne-crunch ekudleni ngelixa ziphantsi kwi-glycemic index.
20. Ikhokhonathi
I-coconut, ngendlela yeoli okanye i-shredded, inokongeza amafutha anempilo ekudleni kwakho. Yisebenzise ekuphekeni okanye njenge-topping ye-yogurt kunye ne-smoothies yokongeza incasa kunye nesondlo.
21. Iti eluhlaza
Iti eluhlaza ityebile kwi-antioxidants kwaye inokunceda ukuphucula ubuntununtunu be-insulin kunye nokunciphisa amanqanaba eswekile yegazi. Sela iti eluhlaza imini yonke ukuze ufumane isiselo esihlaziyayo, esonyusa impilo.
Ukwakha Ukutya okuLungileyo kuLawulo lweSifo seswekile
Ukudibanisa oku kutya kulungileyo kwe-21 kunokukunceda ukuba ulawule ngokufanelekileyo isifo seswekile ngelixa usonwabela ukutya okumnandi nokunesondlo. Gxininisa ukutya okupheleleyo, okungalungiswanga ukugcina amanqanaba eshukela egazi azinzileyo kunye nokuxhasa impilo yonke.
KwaThe Health Junkie (http://www.thehealthjunkie.co.za), sibonelela ngoluhlu lweemveliso zempilo ukuxhasa uhambo lwakho lwempilo. Sindwendwele namhlanje ukuze siphonononge iminikelo yethu kwaye uthathe inyathelo eliya kubomi obunempilo!