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Ngelixa uninzi lwehlabathi luqhuba emva kokutya kunye nokuzilolonga okunceda ukukhuthaza ukwehla kobunzima, kukho abanye abafuna ukutya okunokubanceda batyebe-kwaye nabo ngendlela esempilweni. Kungenxa yokuba uyazi, ukufumana ubunzima sisiqwengana sekhekhe kodwa ukuyenza ngendlela elungileyo kunokuba yinkohliso.
Kukho ezinye izizathu ezahlukeneyo ngenxa yokuba unokutyeba njengemikhwa yokutya engonelanga, ukungabikho kokutya ixesha elide, ukukhetha ukutya okungalunganga, iingxaki zokutya ezinjengeNervosa kunye ne-bulimia, njl. [1]
Esinye sezizathu eziphambili zokuba abantu bajonge iindlela zokufumana ubunzima xa umntu esiwa phantsi komzimba. Umntu otyebe kancinci ngumntu onobunzima bomzimba obuthathwa njengobuphantsi kakhulu ukuba angaba sempilweni. Abantu abaphantsi kwesisindo banesisindo somzimba (BMI) esingaphantsi kwe-18.5 okanye ubunzima be-15 yepesenti ukuya kwi-20 ipesenti engaphantsi kwesiqhelo kubudala babo kunye neqela lokuphakama [Mbini] .
Jonga i-BMI yakho apha .
Kwiminyaka ethile, bobabini abesilisa nabasetyhini bathambekele ekuzichongeni ngemizimba yabo kwaye kulapho ifreyimu ecekeceke kakhulu inokubangela unxunguphalo. Kwakhona, ukutyeba kakhulu akusempilweni.
Kuxhomekeke kubude bakho kunye nobudala, ugqirha wakho unokukucebisa ukuba bungakanani ubunzima bakho obufanelekileyo [3] .
Funda ngakumbi ukuze wazi indlela yokufumana ubunzima ngendlela esempilweni.
1. Ibhotolo yamandongomane
Amandongomane apakishwe ngeprotein kunye namafutha kwaye lukhetho olufanelekileyo lokutya kubantu abafuna ukufumana ubunzima ngokwemvelo [4] . Elinye ithisipuni yebhotolo yamandongomane ineekhalori ezi-100. Iqulethe iivithamini ezinje ngemagniziyam, folic acid, ivithamin B kunye novithamini E [5] . Ungayinyusa incindi yebhotolo yamandongomane ngokuyifaka kwisilayi sesonka kwaye ufumane isidlo sakusasa.
2. Ubisi olupheleleyo lweFat
Esona sisombululo silula sokufumana ubunzima ngokwendalo kukusela lonke ubisi olunamafutha. Faka endaweni yobisi olucekethekileyo ngobisi olupheleleyo kwaye umzimba wakho uya kufumana iikhalori ezingama-60 kwiglasi nganye. Ubisi lutyebile kwiivithamini kunye nezakhamzimba kwaye lukwangumthombo olungileyo wevithamini D kunye nevithamin A [6] .
3. Iavokhado
Iiavokhado ziyindlela ebalaseleyo yokongeza amafutha asempilweni ekutyeni kwakho. Isiqingatha seavokhado sineekhalori ezili-140 kunye nomthombo olungileyo weevithamini kunye neeminerali, ezinje ngevithamin E, folic acid kunye ne potassium [7] . Unokonwabela ii-avocado ngokuzifaka kwisaladi, kwismoothies okanye njengokusasazeka.
4. Isonka esipheleleyo sengqolowa
Isonka sengqolowa siphela kukutya okunokukunceda ukutyeba. Isonka sengqolowa siphela sinezakhamzimba zokuxhasa isidlo sakusasa esisempilweni kunye nokongeza iikhalori ezaneleyo [8] . Ziqulathe ifayibha kunye neeminerali ezingekhoyo kwisonka esimhlophe esiqhelekileyo.
5. Amandongomane
Xa kuziwa ekufumaneni ubunzima, amantongomane lolunye ukhetho olufanelekileyo. Yenza ukhetho olukhulu lokutya kunye nemithombo elungileyo yamafutha kunye nezondlo. Banayo nefayibha kwaye baya kugcina isisu sakho sigcwele ixesha elide. Ukufumana uninzi lwezibonelelo, yitya amandongomane ahlanganisiweyo yonke imihla [9] .
6. Iitapile
Iitapile ziphezulu kwii-carbohydrate eziza kukunceda ukuba ukhawuleze utyebe. Zineeprotheyini eziphezulu, zizele yimicu kwaye zinexabiso elifanelekileyo levithamini C.Ungagcina ulusu luthathe ukutya okunesondlo [10] .
7. Iibhanana
Thatha ibhanana ukuze ufumane amandla okhawulezileyo ekuhambeni kunye nokuzuza ubunzima. Iibhanana ziphezulu kwi-potassium, ii-carbohydrate kunye nezinye izakha-mzimba ezibalulekileyo eziza kukunika amandla kwaye zikugcine usempilweni. Iibhanana ziqulathe ngaphezulu kwe-100 yeekhalori, ke zona zinokukunceda ube nobuninzi [Shumi elinanye] .
8. Amaqanda
Amaqanda akulungele ukutya ukuze ufumane ubunzima obunempilo. Ukupakishwa ngeprotein, iivithamini, kunye neeminerals, ukutya amaqanda ama-2 rhoqo kusasa kunokunceda kukunike amandla owadingayo ukuze ugqibe usuku. Ukukhuhla, ukuyixhoma, uqhotse, ubilise okanye wenze i-omelette ukonwabela inzuzo esempilweni [12] .
9. Ibhotolo
Ibhotolo iphezulu kwiikhalori kwaye ungayongeza ekuphekeni kwakho endaweni yokusebenzisa ioyile yokupheka. Ibhotolo inamafutha amaninzi, yitya ke kwaye uyonwabele ngesixa esilinganiselweyo [13] . Sasaza ibhotolo kwisonka sakho sengqolowa kwaye uyitye kwisidlo sakusasa okanye njengeqebengwana.
10. Ghee
I-Ghee lolunye uhlobo lwebhotolo ecacisiweyo. Ungasebenzisa i-ghee ngokumodareyitha ekuphekeni kuba ine-flavour egxile kunye namafutha agcweleyo [14] . Sebenzisa i-ghee yenkomo yendalo njengoko ine-antioxidants, ii-acids ezinamafutha aphakathi, incedisa ukwetyisa kwaye ineempawu zokulwa intsholongwane kunye neentsholongwane. [Shumi elinantlanu] .
11. itshizi
Ngokubanzi, uninzi lweshizi luphezulu kakhulu kunamafutha ungatya itshizi yebhokhwe kunye netshizi yeparmesan eya kukunceda ukuba utyebe ngokwendalo. Kodwa zisebenzise ngobungakanani obulinganiselweyo [16] .
12. Inyama ebomvu
Nangona inyama ebomvu iphezulu kwi-cholesterol, yindlela efanelekileyo yokufumana ubunzima ngokulula [17] . Inyama iqulethe iiprotheyini kunye nentsimbi eninzi, kwaye ezinye iinxalenye zenyama ziqulathe amafutha. Ungapheka inyama ebomvu kwioyile yomnquma ngokutya okusempilweni ngokugqibeleleyo ukuze utyebe [18] .
Ngoku ukuba uyazi ezinye zokutya okuxhaphakileyo kwaye okufumaneka ngokulula okunokunceda ukukhuthaza ukuzuza ubunzima obusempilweni, Nazi ezinye iingcebiso ezinokukunceda kule nkqubo.
13. Sukuvumela iiyure ezingaphezulu kwe-4 zihambe ungadlanga kutya
Umzimba wakho ufuna unikezelo lwamandla rhoqo kwaye xa utsiba ukutya, uya kuwuhlutha umzimba amafutha awadingayo. Unokuwuthintela umzimba wakho ekulahlekelweni ziithishu ezibalulekileyo ngokutya ukutya okuqhelekileyo okuphakathi kweeyure ezintathu ukuya ezintlanu ukwahlukana [19] .
14. Yitya ukutya okuninzi ngaxeshanye
Soloko ujonge ukutya amaqela amathathu okutya ngaxeshanye. Ukutya okuneentlobo ngeentlobo zokutya okuziinkozo, iziqhamo kunye nemifuno kunika umzimba wakho izakhamzimba ezininzi ukuze usebenze imini yonke [Amashumi amabini] .
15. Yitya Impilo Kodwa Ukutya Okuxineneyo
Khetha ukutya okunezakha-mzimba okuninzi okupakisha ii-carbohydrate ezininzi, iiprotein okanye amanqatha kwinkonzo encinci. Kwakhona, yiya kwiziqhamo ezomisiweyo ngaphandle kweswekile okanye ulondolozo [amashumi amabini ananye] .
16. Sela ukutya kwakho
Nangona ulwelo alugcwalisi njengokutya okuqinileyo xa uzama ukufumana ubunzima, banokubonelela ngesondlo esaneleyo [22] . Yiya kwi-smoothie kunye ne-milkshakes elungiselelwe ekhaya.
17. Yitya Ekunene Phambi Kokulala
Ukuphilisa, ukulungisa kunye nokuhlaziya umzimba kwenzeka ngelixa silele [2. 3] . Ukutya amashwamshwam amatsha nasempilweni phambi kokuba ulale kukunika amandla aneleyo asebenza emzimbeni wakho ngelixa uleleyo.
Ngaphandle koku kuchazwe apha ngasentla, ezinye iingcebiso zokufumana ubunzima ngendlela esempilweni kukuthintela ukusela amanzi ngaphambi kokutya, ukusebenzisa iipleyiti ezinkulu, ukongeza ukhilimu kwikofu yakho kunye nokulala ngokufanelekileyo [24] .
Kwinqaku lokugqibela…
Kubalulekile ukuba uqonde ukuba ukufumana ubunzima ngendlela elungileyo kwaye hayi ngokutya ukutya okungenampilo lukhetho olungcono lomzimba wakho. Eyona ndlela yokufumana ubunzima ngokwemvelo kukuhamba ngendlela yendalo.
Njalo khumbula, ukumodareyitha kubalulekile.
Imibuzo ebuzwa qho
Q. Umfazi angasityeba njani ngendlela esempilweni?
UKUYA. Yitya rhoqo, khetha ukutya okunezakhamzimba, zama i-smoothies kunye ne-shakes, jonga xa usela, jonga ngamanye amaxesha kwaye wenze umthambo rhoqo.
Q. Zeziphi iziqhamo ezilungileyo ekuzuzeni ubunzima?
UKUYA. Ezinye iziqhamo ezisandula ukwenziwa, ezinjengeavokhado kunye nekhokhonathi, ziyimithombo elungileyo yamafutha asempilweni, anokukunceda ukutyeba. Iibhanana kunye neemango zityebile kwiikhabhohori nakwiikhalori.
Q. Yintoni ekwenza utyebe ngokukhawuleza?
UKUYA. Ukunqongophala kweprotein ekudleni kwakho kunokubangela ukuba utyebe.
