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Impilo Isondlo Isondlo oi-Amritha K Ngu UAmritha K. Ngo-Matshi 25, 2021 Siyatya ukufumana isixa esifunekayo sefutha ukugcina umzimba wethu usebenza, kodwa okuhlekisayo kukuba, okunye ukutya akusenzi sizive sihluthi kwaye endaweni yoko kusishiya silambile kwaye sinqwenela ngakumbi. Ukuziva ulambile rhoqo akumnandi. Iphango, isisu esirhabaxa, njl njl, ezinxulumene nendlala zinokukwenza uzive ukhathazekile, ngakumbi ukuba sele utyile.
Ukongeza, ukuba uziva ulambile ngalo lonke ixesha, amathuba okuba unikezele kwindlala yakho kunye nokutya ukutya okutyayo ngokutya okugqithileyo, okukhokelela kwimicimbi yezempilo emininzi, eyona iphambili kukufumana ubunzima obungenampilo.
Kuyaziwa ngokubanzi ukuba ukutyeba kunokuba sisizathu sezinye izifo kunye nezifo, kubandakanya ukutyeba kakhulu, isifo seswekile, iintlungu ezidibeneyo, izifo zentliziyo, njl njl. simahla. Ngenxa yoko, kuya kufuneka uqiniseke ukuba awufumani njongo ngokungeyomfuneko, ngakumbi nasemva kokutya.
Ukutya okuninzi kunokunceda ukulawula kunye nokulawula inimba yakho yendlala, kukugcina uhluthi kwaye ugcwele ixesha elide. Kodwa namhlanje, siza kujonga okunye kokutya okuya kukushiya ulambile okanye ulambile. Thatha ujongo.
Funda malunga Ukutya Okukwenza Ulambe
1. iyogathi
Uninzi lweentlobo zeyogathi ezifumaneka ezivenkileni zinokuba neswekile eninzi. Iiyogathi zineziswiti ezingezizo ezokwandisa iswekile yegazi kodwa zinike ukoneliseka okuncinci. Kwakhona, ngenxa yokungaguquguquki kwayo, iyogathi ayifuni ukuhlafunwa, kwaye isenzo sokuhlafuna sinceda ukwandisa ukugcwala kwethu [1] . I-yoghurt yesiGrike inokunceda ngokulamba ngcono kunesiqhelo. Inezixa ezibini ukuya kwezintathu isixa seprotheni njengeyogathi eqhelekileyo, enokusinceda ukuba sizive sanelisekile ixesha elide.
2. Isonka esimhlophe
Ngamanye amaxesha kuthiwa 'isonka esingafunekiyo,' isonka somgubo omhlophe asinexabiso lokutya. Zenziwe ngomgubo omhlophe kunye namanqatha anika iikhalori ezingaphezulu kodwa ukoneliseka okuncinci. Yiyo loo nto endaweni yesonka esikhulu esimhlophe, yenza imveliso yokutya okuziinkozo kwasekuseni, eya kukunceda ngcono kakhulu.
3. Ilayisi emhlophe
Irayisi emhlophe ikhupha iswekile yegazi emva koko ihle nayo. Ngenxa yoko, uya kuziva ulambile kwakhona. Endaweni yerayisi emhlophe, khetha irayisi ye-basmati okanye irayisi emdaka njengoko bengenakuphendula ngendlela irayisi emhlophe eyenzayo, kwaye kuthintele ukupheka irayisi emhlophe.
4. IPasta emhlophe
Ngenxa yokungabikho kwefayibha kwi-pasta emhlophe, nokuba sele uyityile, unokuziva ulambile. Ipasta emhlophe ngumthombo oxineneyo weecarbohydrate, iphakamisa iswekile esegazini, ilandelwe yithontsi kungekudala [Mbini] .
5. Umhlophe weqanda
Amaqanda amhlophe ayinyani impilo yakho, kodwa ukuwatya akuyi kukwenza uzive uhluthi kwaye kungakushiya ulambile kuba isikhuzo seqanda yinxalenye yeeproteni yamaqanda, ekunceda ukuba ugcwele (iiamino acid) [3] .
6. Ijusi yeziqhamo
Ijusi yeziqhamo ilungile kodwa ayinakulunga njengesiqhamo ngokwaso ngenxa yokunqongophala kwefayibha. Ngaphandle kwesondlo esiyimfuneko, ijusi inokudubula iswekile yegazi kwaye yehle nayo, kwaye uphinde ulambe kwakhona ngaphandle kwexesha [4] .
7. Isoda
Okukhona unayo isoda, kokukhona uya kufumana iikhalori ezingakumbi. Ikharbhon diokside evela kwisoda, xa ityiwe, ikhutshwa esiswini, apho ii-receptors zeekhemikhali ezifumanisa ikharbon diokside zibangela ukuba iiseli eziphezulu kwisisu zikhuphe i-ghrelin, ekhokelela kwimvakalelo yendlala. Isoda iyakuthintela ekubeni uzive ugcwele, kwaye isoda exutywe noshukela ikwenza unqwenele nokuba nencasa nangakumbi, ngokuqinisekileyo eyingozi kwimpilo [5] .
8. Utywala
Izifundo zibonisa ukuba i-peptide enxulumene ne-Agouti (AgRP) neurons (ii-neurons ezikhethekileyo ngaphambili kwengqondo ezijongana nendlala kunye neminye imisebenzi) ziyenziwa ngexesha lokunxila, oko kukuthi, kukwenza uzive ulambile [6] . Xa usela utywala, unokutya iikhalori ezingaphezulu.
9. Ukutya okuziinkozo
Ayizizo zonke ukutya okuziinkozo, kodwa iindidi ezineswekile yokufakelwa zinokuchaphazela iswekile yegazi kwaye zikwenze ulambe [7] . Iingcali zithi oku kunokuba ngenxa yencasa eswiti ngaphandle kweekhalori umzimba wakho unqwenela iikhalori, zikwenze ulambe.
10. IiFries zaseFransi
Ukutya nje ngegama. Ukuqhotsa iitapile kwioyile kunye netyuwa kuzenza zingabi naxabiso, ukunyaniseka. Sebenzisa iitapile ezifanayo ukubhaka okanye ukubilisa, kwaye uya kuzuza okuninzi. Ukuba ulahlekile ngokwenene iichips zeetapile, sebenzisa iitapile. Iya kwenza umohluko omkhulu.
Okunye ukutya okukwenza ulambe ngakumbi emva kokuba uzityile zezi zilandelayo:
11. Isonka kunye nejam (indibaniselwano): Le yokutya okuthandwa ngabantu abaninzi kunokwenza indlala yakho ibe mbi, njengoko ilayishwe ngee-carbohydrate kunye namafutha anokuhlisa amanqanaba eswekile yegazi, abangele indlala.
12.Iismoothies: Iismoothies ezityebileyo kumxholo weswekile zinokukwenza uzive unamandla kwaye ugcwele okomzuzwana, nangona kunjalo, zinokuhlisa amanqanaba eswekile yegazi emva kwethutyana kwaye zibangele indlala.
13. Ihagu: Ingulube ityebile kakhulu kumxholo wevithamini B, kwaye ivithamin B inxulunyaniswa nendlala eyandayo, ke cinga kabini ngexesha elizayo xa ufuna ukutya isidlo sakho sehagu osithandayo xa ulambile kakhulu [8] .
14.Ishokholethi yobisi: Ngelixa itshokholethi emnyama isempilweni, itshokholethi yobisi inokudala ukungalingani kwinqanaba leswekile yegazi, ibangele ispike kwihlaba lakho lokulamba.
Ukutya kweMSG: IMonosodium glutamate (MSG) sisinongo esincedwa kukutya kwamaTshayina, inyama egqityiweyo, iisuphu, njl. Ezinye izifundo zibonise ukuba iMSG inokubangela ukonyuka kokutya [9] .
Ukutya iidessert: Ukutya okuswiti njengama-donuts, iimuffins, kunye nee-pie ziyehla ngokukhawuleza emzimbeni wethu njenge-glucose, ebangela ukuba umzimba ukhuphe i-insulin engakumbi. Oku kunokukhokelela kwiswekile esezantsi yegazi, kukushiya ulambile [10] .
- Iichips
- I-Pretzels, iigels kunye neecroissants
- Iingubo zesaladi ezingenamafutha
- Imivalo yeGranola
- Ketchup
- Igum yokuhlafuna
Kwinqaku lokugqibela…
Xa uziva ulambile, yitya ukutya okunokwenza uzive uhluthi ngaphandle kokudumba. Zama ukutya okusempilweni okufana nerayisi emdaka, ibhotolo yamandongomane, i-oatmeal, iyogathi yamaGrike njl.
