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Ngaba ubusaphethe ubunzima bakho beholide kwaye ucwangcisa ukubuyela kwimikhwa yakho yokutya esempilweni ngaphambili? Nangona kunjalo, usenzima ukufumana ubunzima? Ewe, oku kuyenzeka kuye wonke umntu, njengoko umzimba uthatha ixesha ukuziqhelanisa nendlela yokutya esempilweni entsha.
Ukukhulisa imikhwa yokutya esempilweni akudidisi kwaye kunzima, njengoko abaninzi bebecinga njalo. Amanyathelo abalulekileyo kukutya ukutya okufumaneka ikakhulu kwizityalo kunye nokubeka umda kukutya okugqitywe kakhulu.
Imikhwa yokutya esempilweni ayithethi malunga nokunqongophala kokutya okanye ukuzivimba ukutya okuthandayo. Imalunga nokukwenza uzive ukhululekile, ukuba namandla ngakumbi, ukuphucula impilo yakho kunye nokuzinzisa imeko yakho.
Imikhwa yokutya inokukunceda ugcine ubunzima bomzimba osempilweni kwaye uphephe iingxaki ezithile zempilo. Nazi iingcebiso ezili-10 zokutya ngendlela esempilweni eya kulunga engqondweni nasemzimbeni wakho.
1.Tya iintlobo zokutya
Ukugcina umkhwa wokutya usempilweni, yitya iintlobo ngeentlobo zokutya okunokukunceda ekulweni nezifo ezizama ukuhlasela umzimba wakho. Ukutya iintlobo ngeentlobo zokutya kuya kukunika zonke izondlo kwaye kuya kunciphisa ukubekeka kwakho kuyo nayiphi na into yokubulala izinambuzane okanye izinto ezinobuthi ezinokubakho ekutyeni okuthile.
2. Ubungakanani besahlulo
Ukuba usebenzisa ukutya okuphezulu kweekhalori, ubungakanani besabelo ngoyena ndoqo. Ukuba utya kwindawo yokutyela, khetha isibheno onokwabelana ngaso nomhlobo wakho. Funda iilebheli zokutya ngononophelo ukuze ujonge umxholo wazo wamafutha kunye nobungakanani benkonzo ukuzikhusela ekutyeni kabini amanqatha.
3. Yitya imveliso entsha
Xuba umlinganiso wemifuno kunye neziqhamo kwisidlo sakho. Faka zonke iintlobo zemifuno enemibala kunye neziqhamo zokubonelela ngezakhamzimba, ifayibha kunye nezinye izinto ezihlanganayo. Kuya kunceda ekukhuseleni kwiintlobo ezithile zomhlaza kunye nezinye izifo. Khetha iimbotyi kunye neziqhamo ezipheleleyo kwaye ushiye iziqhamo ezisemathinini kunye nemifuno.
4. Ukutya okuziinkozo okupheleleyo
Faka iinkozo ezipheleleyo ezifana nesonka sengqolowa, ihabile, ingqolowa kunye nerhasi. Ukutya okuziinkozo okupheleleyo kuya kukubonelela ngazo zonke izondlo ezifunwa ngumzimba. Abantu abatyebe kakhulu abatya ukutya okuziinkozo okupheleleyo baphulukana nobunzima kunabo batya ingqolowa esulungekisiweyo.
5. Susa iiCarbohydrate ezisulungekileyo
Iicarbs ezicociweyo kwisonka esimhlophe, ukutya okutyiwa kunye nepasta azinayo ifayibha yokutya kwaye kuhluthwe izondlo ezininzi ezibalulekileyo. Kwakhona, ukunciphisa ukutya okuneeswekile ezongeziweyo, ezinje ngesoda kunye nokutya okwenziweyo. Ezi ziqulathe iikhalori ezingenanto kwaye zinegalelo ekuzuzeni ubunzima.
6. Yitya Iintlanzi Namandongomane
Intlanzi ngumthombo olungileyo weprotein kwaye iqulethe iivithamini kunye neeminerals ezininzi kunye ne-omega-3 fatty acids ezinceda ukuthintela izifo zentliziyo. Amantongomane akwanamafutha asempilweni alungele umzimba wakho kwaye awuzukukhuthaza ukukhuluphala njengawo nawaphi na amafutha.
Izibonelelo ezili-10 zezeMpilo zokuTya iintlanzi mihla le
7. Nciphisa inyama ebomvu
Inyama ebomvu kunye nenyama egqityiweyo inamafutha agcweleyo anokunyusa i-cholesterol ye-LDL (embi). Ukugcina amanqanaba akho e-cholesterol ephantsi kolawulo, khetha inyama etyebileyo kunye neemveliso zobisi ezinamafutha asezantsi. Inyama ecekeceke njengamabele enkukhu kunye ne-shrimps ineeprotein eziphezulu kodwa ayiqulathanga mafutha.
8. Khupha iiFat Trans
Amafutha eTrans afumaneka kwioyile yemifuno e-hydrogenated efumaneka kwivenkile ezithengiswayo, ukutya okutyiwa kunye nokutya okukhawulezayo. Amafutha atshisayo aphakamisa i-cholesterol embi kwaye anciphise i-cholesterol elungileyo. Ukuze ugcine umkhwa wokutya usempilweni, kuya kufuneka ushiye amafutha.
9. Yandisa iPotassium
Sebenzisa iziqhamo ezityebileyo zepotassium eziza kunceda ukunciphisa uxinzelelo lwegazi ngokulinganisa iziphumo ezibi zetyuwa. I-Potassium ikwayenye yezimbiwa ezibalulekileyo apho umzimba uxhomekeke kakhulu ekusebenzeni kakuhle.
Iziqhamo ezili-12 eziphezulu zePotassium ekufanele uqale ngokutya ngoku
10. Fumana i-Dose yakho yeCalcium kunye neVitamin D
I-calcium nevithamin D ibalulekile kwimpilo yethambo. Fumana ikhalsiyam kwiimveliso zobisi kwaye ukuba awukwazi ukuthatha ikhalsiyam kukutya, thatha isongezelelo secalcium. Kwelinye icala, ivithamin D iyadingeka ukugcina amathambo akho omelele kwaye owona mthombo we vithamin D uvela elangeni.
11. Nciphisa utywala
Ukuselwa kotywala ngokumodareyitha kulungile kodwa ukonyuka kotywala kuya kukhokelela kuluhlu lweengxaki zempilo. Inokuphazamisa amandla akho okuqhuba kwaye inokunyusa umngcipheko wee-cancer ezithile. Endaweni yoko, ungasela iwayini ebomvu ngezixa eziphakathi.
Yabelana eli nqaku!
Ukuba ukuthandile ukufunda eli nqaku, yabelana nabahlobo bakho kunye nosapho.
Izibonelelo ezi-10 zezeMpilo zokubaleka
