Ukutya ngokuPhakathi kunye neSifo seswekile: Isikhokelo sokuTyelwa okuLungileyo
Ukulawula isifo seswekile kubandakanya ukuqwalasela ngenyameko ukutya kwakho. Nangona ezinye ukutya zivaliwe, akukho malunga nokuhluthwa, kumalunga nokulinganisela kunye nokumodareyitha. Ukutya ngobungcathu kunokunceda ukugcina amanqanaba eswekile yegazi ezinzile, ukuphucula impilo yonke, kunye nokwenza ixesha lokutya libe mnandi. Makhe sihlolisise ukuba ukumodareyitha kunokuba ngumncedisi wakho ekulawuleni isifo seswekile.
Kutheni Ukumodareyitha kubalulekile kwiSifo seswekile
Ukumodareyitha kuthetha ukunandipha iintlobo ngeentlobo zokutya ngomlinganiselo ofanelekileyo. Kubantu abanesifo seswekile, oku kunga:
- Ukuthintela i-Blood Sugar Spikes: Ukugqithisa-nokuba nokutya okunempilo kunokukhokelela ekungalingani kwe-glucose.
- Inkxaso yoLawulo lobunzima: Ukugcina ubunzima obunempilo kuphucula ukuvakalelwa kwe-insulin.
- Khuthaza imikhwa eZinzileyo yokutya: Ukutya okuphakathi kuyawunciphisa umngcipheko wokudinwa kukutya okunemiqathango kakhulu.
Iingcebiso ngokutya ngokuPhakathi
1. Lawula ubungakanani beSahlulo
Funda ukuba iinxalenye ezifanelekileyo zikhangeleka njani. Isikhokelo esilula:
- iPlate Method: Gcwalisa isiqingatha sepleyiti yakho ngemifuno engeyo-statshi, ikota enye eneprotein ebhityileyo, kunye nekota enye ngeenkozo okanye ukutya okunesitatshi.
- Izixhobo zokulinganisa: Sebenzisa iikomityi zokulinganisa okanye isikali sokutya ukuze uqinisekise izahlulo ezichanekileyo.
2. Yitya Ngengqondo
Ukutya okunenkathalo kukunceda ukonwabele ukutya kwakho ngelixa uphepha ukutya kakhulu.
- Cola: Hlafuna ukutya kwakho ngocoselelo kwaye uthathe ikhefu phakathi kokulunywa.
-Susa iziphazamiso: Cima izikrini kwaye ugxininise kwiincasa kunye nokwenziwa.
-Mamela uMzimba Wakho: Yeka ukutya xa uziva wanelisekile, ungagxili.
3. Lungelelanisa isitya sakho
Faka umxube we-macronutrients kwisidlo ngasinye.
Iikhabhohayidrethi: Khetha isonka esipheleleyo, iquinoa, okanye iitapile, kodwa jonga izahlulo zakho.
- Iprotheyini: Inyama ebhityileyo, itofu, kunye nemifuno zikugcina ugcwele ixesha elide.
- Amafutha asempilweni: Yongeza i-avocado, amandongomane, okanye i-oyile yomnquma ngexabiso elincinane ukwenzela incasa kunye nokuhlutha.
4. Cwangcisa Kwangaphambili
Ukucwangcisa ukutya kwakho kuthintela ukutya ngokungxama.
- ULungiselelo lweSidlo: Lungiselela izidlo ezilungeleleneyo kunye namashwamshwam kwangethuba.
- I-Snack Ngobulumko: Gcina i-snacks esempilweni, elawulwa ngamacandelo njengamandongomane, imbewu, okanye iyogathi ngesandla.
5. Nciphisa iswekile kunye neCarbs esulungekileyo
Ngelixa kulungile ukonwabela ukuphatha ngamanye amaxesha, beka phambili ukutya okune-glycemic ephantsi ukugcina iswekile yegazi ezinzile.
- Khetha iziqhamo ezitsha endaweni yezimuncumuncu.
- Tshintsha irayisi emhlophe ngerayisi emdaka okanye irayisi yecauliflower.
Ukutya okuModareyitha kwiSifo seswekile
- Isidlo sakusasa: Isitya se-oats esisikwe ngentsimbi sifakwe amajikijolo amatsha kunye nokufafaza kwembewu ye-chia.
- Isidlo sasemini: Isaladi yenkukhu eyosiweyo kunye nemifuno exubeneyo, isilayi sesonka esipheleleyo, kunye neoli yomnquma.
- Isidlo sangokuhlwa: I-salmon ebhakiweyo, i-broccoli etshisiweyo, kunye nentwana yequinoa.
- I-Snacks: I-yogurt ye-Greek kunye ne-almonds okanye i-cucumber slices kunye ne-hummus.
IiNzuzo zokuModareyitha Ngaphaya kweSifo seswekile
Ukutya ngokuphakathi akuncedi kuphela kulawulo lweswekile yegazi kodwa kwakhona:
- Yehlisa uxinzelelo malunga nokukhetha ukutya.
- Ikhuthaza ubudlelwane obuhle kunye nokutya.
-Ixhasa impilo yentliziyo kunye nokuphila kakuhle.
Ukuphila nesifo seswekile akuthethi ukuyeka ukutya okuthandayo. Ngokutya ngobungcathu, unokunandipha ukutya okuhlukahlukeneyo nokwanelisayo okuxhasa usukelo lwakho lwempilo. Utshintsho oluncinci, olungaguquguqukiyo kwindlela otya ngayo lunokwenza umahluko omkhulu. Khumbula: ibhalansi ingundoqo.
Ngaba ujonge iimveliso zendalo ukuxhasa ukutya kwakho kwesifo seswekile? Ndwendwela iThe Health Junkie (https://www.thehealthjunkie.co.za) ukujonga izinto onokukhetha kuzo ezifana nepepile yecayenne kunye namanye amayeza endalo axhasa uhambo lwakho oluya kwimpilo engcono.
Hlala usempilweni, hlala uphakathi!
Kutheni Ukumodareyitha kubalulekile kwiSifo seswekile
Ukumodareyitha kuthetha ukunandipha iintlobo ngeentlobo zokutya ngomlinganiselo ofanelekileyo. Kubantu abanesifo seswekile, oku kunga:
- Ukuthintela i-Blood Sugar Spikes: Ukugqithisa-nokuba nokutya okunempilo kunokukhokelela ekungalingani kwe-glucose.
- Inkxaso yoLawulo lobunzima: Ukugcina ubunzima obunempilo kuphucula ukuvakalelwa kwe-insulin.
- Khuthaza imikhwa eZinzileyo yokutya: Ukutya okuphakathi kuyawunciphisa umngcipheko wokudinwa kukutya okunemiqathango kakhulu.
Iingcebiso ngokutya ngokuPhakathi
1. Lawula ubungakanani beSahlulo
Funda ukuba iinxalenye ezifanelekileyo zikhangeleka njani. Isikhokelo esilula:
- iPlate Method: Gcwalisa isiqingatha sepleyiti yakho ngemifuno engeyo-statshi, ikota enye eneprotein ebhityileyo, kunye nekota enye ngeenkozo okanye ukutya okunesitatshi.
- Izixhobo zokulinganisa: Sebenzisa iikomityi zokulinganisa okanye isikali sokutya ukuze uqinisekise izahlulo ezichanekileyo.
2. Yitya Ngengqondo
Ukutya okunenkathalo kukunceda ukonwabele ukutya kwakho ngelixa uphepha ukutya kakhulu.
- Cola: Hlafuna ukutya kwakho ngocoselelo kwaye uthathe ikhefu phakathi kokulunywa.
-Susa iziphazamiso: Cima izikrini kwaye ugxininise kwiincasa kunye nokwenziwa.
-Mamela uMzimba Wakho: Yeka ukutya xa uziva wanelisekile, ungagxili.
3. Lungelelanisa isitya sakho
Faka umxube we-macronutrients kwisidlo ngasinye.
Iikhabhohayidrethi: Khetha isonka esipheleleyo, iquinoa, okanye iitapile, kodwa jonga izahlulo zakho.
- Iprotheyini: Inyama ebhityileyo, itofu, kunye nemifuno zikugcina ugcwele ixesha elide.
- Amafutha asempilweni: Yongeza i-avocado, amandongomane, okanye i-oyile yomnquma ngexabiso elincinane ukwenzela incasa kunye nokuhlutha.
4. Cwangcisa Kwangaphambili
Ukucwangcisa ukutya kwakho kuthintela ukutya ngokungxama.
- ULungiselelo lweSidlo: Lungiselela izidlo ezilungeleleneyo kunye namashwamshwam kwangethuba.
- I-Snack Ngobulumko: Gcina i-snacks esempilweni, elawulwa ngamacandelo njengamandongomane, imbewu, okanye iyogathi ngesandla.
5. Nciphisa iswekile kunye neCarbs esulungekileyo
Ngelixa kulungile ukonwabela ukuphatha ngamanye amaxesha, beka phambili ukutya okune-glycemic ephantsi ukugcina iswekile yegazi ezinzile.
- Khetha iziqhamo ezitsha endaweni yezimuncumuncu.
- Tshintsha irayisi emhlophe ngerayisi emdaka okanye irayisi yecauliflower.
Ukutya okuModareyitha kwiSifo seswekile
- Isidlo sakusasa: Isitya se-oats esisikwe ngentsimbi sifakwe amajikijolo amatsha kunye nokufafaza kwembewu ye-chia.
- Isidlo sasemini: Isaladi yenkukhu eyosiweyo kunye nemifuno exubeneyo, isilayi sesonka esipheleleyo, kunye neoli yomnquma.
- Isidlo sangokuhlwa: I-salmon ebhakiweyo, i-broccoli etshisiweyo, kunye nentwana yequinoa.
- I-Snacks: I-yogurt ye-Greek kunye ne-almonds okanye i-cucumber slices kunye ne-hummus.
IiNzuzo zokuModareyitha Ngaphaya kweSifo seswekile
Ukutya ngokuphakathi akuncedi kuphela kulawulo lweswekile yegazi kodwa kwakhona:
- Yehlisa uxinzelelo malunga nokukhetha ukutya.
- Ikhuthaza ubudlelwane obuhle kunye nokutya.
-Ixhasa impilo yentliziyo kunye nokuphila kakuhle.
Ukuphila nesifo seswekile akuthethi ukuyeka ukutya okuthandayo. Ngokutya ngobungcathu, unokunandipha ukutya okuhlukahlukeneyo nokwanelisayo okuxhasa usukelo lwakho lwempilo. Utshintsho oluncinci, olungaguquguqukiyo kwindlela otya ngayo lunokwenza umahluko omkhulu. Khumbula: ibhalansi ingundoqo.
Ngaba ujonge iimveliso zendalo ukuxhasa ukutya kwakho kwesifo seswekile? Ndwendwela iThe Health Junkie (https://www.thehealthjunkie.co.za) ukujonga izinto onokukhetha kuzo ezifana nepepile yecayenne kunye namanye amayeza endalo axhasa uhambo lwakho oluya kwimpilo engcono.
Hlala usempilweni, hlala uphakathi!