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Kwieswekile, kubalulekile ukulandela isicwangciso esifanelekileyo sokutya. Isifo seswekile ligama elinokubangela uloyiko kuba umntu engenandlela enye ngaphandle kokuyeka ukutya okungenampilo kwaye anamathele kukutya okusempilweni. Yinto eyaziwayo ukuba ukutya kudlala indima ebalulekileyo kunyango lwesifo seswekile.
Uninzi lwabantu abanesi sifo kufuneka balandele ngokungqongqo isicwangciso esifanelekileyo sokutya kwamaIndiya kubantu abanesifo seswekile kunye nokuzilolonga rhoqo ukuze baphile kakuhle. Ke yintoni ukutya kwamaNdiya kubantu abanesifo seswekile? Isicwangciso sokutya seIndiya semihla ngemihla kufuneka siphezulu kwifayibha. Unokuba nobisi ngaphandle kwekhrimu, ibhotolo yamafutha kunye nemifuno eluhlaza, njl njl. Kwaye okona kubaluleke kakhulu, ukutya kwakho kufuneka kuqulathe iziqhamo ezitsha zonyaka.
Oogqirha bahlala becebisa ukuba isicwangciso sokutya saseIndiya kubantu abaneswekile kufuneka sibengama-60: 20: 20 ebandakanya i-carbs, amafutha kunye neeproteni. Uninzi lwezigulana ezinesifo seswekile zihlala zixelelwa ukuba zithintele iikhalori zazo ngosuku ukuya naphi na phakathi kwe-1,500-1,800 yeekhalori ezahlulwe kwi-60: 20: 20 ratio. Oogqirha bakwacebisa ukuba ubandakanye ubuncinci iziqhamo ezibini zamaxesha onyaka kunye nemifuno emithathu kwisicwangciso sakho sokutya saseIndiya semihla ngemihla. Ngokwesiqhelo iplani yokutya yemihla ngemihla yamaNdiya itshathiweyo ngokusekwe kubude, ubunzima kunye nohlobo lwesifo.
INGABA UTSHINTSHO OLUFANELEKILEYO KWISIFO SIKASHUKELA?
Ukuba unesifo seswekile, kubalulekile ukuba utye zonke iiyure ezi-4 ukuya kwezi-6 ukugcina amanqanaba eswekile yegazi azinzile. Qinisekisa ukuba utya kathathu yonke imihla ngamaxesha aqhelekileyo. Kwelinye icala, unokutya ukutya okulula okuneempilo xa uziva ulambile. Nazi ezinye iindlela onokutya ngazo eIndiya kwisifo seswekile.
I-anyanisi eluhlaza
Itswele liphantsi kwekhalori kunye nokutya okunempilo ekufuneka kuthathwe yonke imihla. Yitya yonke imihla malunga ne-25gms ye-anyanisi eluhlaza njengoko oku kukutya kubalulekile ukukubandakanya kwisicwangciso sakho sokutya saseIndiya kubantu abaneswekile.
Ijusi yetamatato
Ukusela ijusi yetumato kunokubangela imeko yezigulana ezinesifo seswekile. Ijusi yetamatato, ukuba ithathwa rhoqo iya kukwenza ube namava okuphucula ubalo lwegazi. Kufuneka ibandakanywe kwisicwangciso sakho sokutya saseIndiya kubantu abaneswekile. Qiniseka ukuba usele ijusi yetumato ngetyuwa nepepile rhoqo kusasa phambi kokuba ufumane isidlo sakusasa.
Amazimba
Elinye icebo elibalulekileyo lokutya kwamaNdiya kubantu abanesifo seswekile kukubandakanya i-channa atta, iinkozo ezipheleleyo, i-millets kunye ne-oats. Unokubandakanya okunye ukutya okunefibre ephezulu ekutyeni kwakho kwemihla ngemihla. Nangona kunjalo ukuba umntu ukwimeko yokuba neeodles okanye ipasta, qiniseka ukongeza imifuno eninzi okanye ihlumelo kunye nayo.
Imifuno ephezulu yefayibha
Zama ukongeza ukutya kwakho ngemifuno ephezulu enefayibha efana neembotyi, ii-ertyisi, i-broccoli kunye nemifuno enamagqabi. Ngaphandle kwemifuno nkqu namahlumelo okanye iimpundu ezinemiski kulungile ukuba yinxalenye yesicwangciso sakho sokutya saseIndiya semihla ngemihla. Kungcono ukuba nemifuno ephezulu enefayibha njengoko inceda ekunciphiseni amanqanaba eswekile yegazi kwaye ikwanceda ukuba uhlale usempilweni. Zama ukutya kathathu imifuno emitsha rhoqo.
Iziqhamo
Iziqhamo ezinefibre ephezulu njenge-apile, ipapaya, ipere, iorenji kunye negwava kufuneka zinyathelwe yonke imihla. Zama ukuhlala kude neziqhamo ezinje ngeemango, iibhanana kunye neediliya njengoko zineswekile eninzi. Zingatyiwa kuphela kwiindawo ezincinci kunezinye iziqhamo. Iziqhamo eziswiti kakhulu kufuneka zithathwe zingaphantsi kunye nezidlo ukunciphisa ispike kwiglucose yegazi.
Omega 3
Zama ukongeza kwisicwangciso sakho sokutya sangemihla ngemihla samafutha amanye afana neOmega 3 kunye neMUFA. Ezi zilungele impilo yakho kwaye kufuneka zisetyenziswe rhoqo. Into enomdla kukuba le mithombo yendalo ibandakanya iintlanzi ezinamafutha, amandongomane kunye nembewu yeflakisi.
Kuphephe ukutya okuneswekile
Kungcono ukunqabe ukutya okanye ukusela nantoni na eneswekile eninzi njengamaqebengwana, iilekese, iitshokholethi njlnjl.
Oku kokunye ukutya kwamaNdiya kubantu abaneswekile abanokukunceda ukuphucula impilo yakho.
