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Ukutya irayisi ukunciphisa umzimba? Oku kunokuza njengesothuso kuwe, kodwa ewe, ukulandela ukutya ngokungqongqo kwerayisi kunokunceda umntu ukuba anciphise umzimba.
Kukholelwa ukuba ukutya irayisi kunokunyusa ubunzima bakho. Kungenxa yoko le nto ii-dieters ezininzi ziyeka ukutya irayisi nje ukunqanda ukutyeba.
Irayisi ityebile kwiicarbohydrate kodwa inamafutha asezantsi, isodiyam kunye neswekile. Kananjalo ukuba ufuna ukwazi yeyiphi irayisi ebhetele yokunciphisa umzimba, emva koko unokucofa apha.
Okwangoku uva ukuba irayisi iyanceda ukunciphisa umzimba, oko akuthethi ukuba ugalela izitya kunye nezitya zerayisi ngaxeshanye.
Ke ukuba ukwi-spree yokulahleka kwesisindo emva koko ukutya irayisi ngesixa esilinganiselweyo kunye nokudityaniswa kokutya okufanelekileyo kunceda umntu ukuba anciphise umzimba.
Kwakhona, umntu kufuneka alumke kakhulu malunga nohlobo lwerayisi akhetha ukulitya. Xa kuthelekiswa nerayisi emhlophe, irayisi emdaka ithathwa ngokuba ibhetele ukuba uceba ukuya kwirayisi yokutya.
Ngokutsho kophando olupapashwe kwiPlant Foods Human Nutrition, irayisi emdaka iqulethe uhlobo lwefayibha ekuthiwa kukuxhathisa kwesitatshi. Oku kunceda ukwandisa izinga lokutya kunye nexesha elifanayo kuthatha ixesha elide ukugaya. Oku kunceda ekulahlekeni kobunzima.
Ukutya irayisi yokunciphisa ilahleko:
Khetha irayisi emdaka:
Ilayisi ityebile kwiicarbohydrate, ngenxa yoko ukutya akufuneki kube kuninzi. Unokuba nerayisi emdaka endaweni yelayisi emhlophe njengoko irayisi emdaka isebenza ngakumbi ekunciphiseni umzimba.
Kwakhona kufuneka ugcine engqondweni ukuba xa usithi ukutya irayisi, oko akuthethi ukuba utye irayisi imini yonke.
Imifuno:
Yiba nelayisi enemifuno eluhlaza njengamasipinatshi, i-broccoli, iimbotyi kunye ne-asparagus. Imifuno eluhlaza ebisiweyo okanye ebilisiweyo iphilile kwaye inceda ekunciphiseni ubunzima.
Xa ukunye nokutya irayisi, yenze into yokuba wongeze imifuno enje ngetumato kunye neminqathe njengoko oku kunceda ukuhlala ukhuthele kwaye kubonelela ngesongezelelo esaneleyo sesondlo.
Iziqhamo:
Lawula ukutya okutyayo okutyebileyo kwiikhalori kunye namafutha. Endaweni yoko, yiya kwiziqhamo ezinjenge-limes, iidiliya, iipayina, iiapile kunye neeorenji.
Unokuba neziqhamo eziluhlaza ukulawula indlala yakho kwaye unciphise umzimba okanye ube nejusi ukuze uhlale unamanzi. Ijusi yeziqhamo entsha enempilo isempilweni kwaye isondlo.
Amantongomane:
Xa ukunye nokutya irayisi, yenze ibe yindawo yokongeza amandongomane afana neeamangile, iiapilkosi kunye neerasentyisi ezinceda ukunciphisa ubunzima kunye nokulawula ukutya.
Phepha iilekese:
Kulumkele ukuba neelekese kunye nee-dessert ezinje ngeetshokholethi, iikeyiki, iipayi ze-ice cream kunye neelekese. La ngamaqebengwana amnandi asempilweni alungele ukunciphisa umzimba.
Ukunciphisa ukungeniswa kwetyuwa:
Umzimba osempilweni, nciphisa ukutyiwa kwetyuwa. Irayisi sele inetyuwa yendalo kwaye ukongeza ngaphezulu kunokubangela izifo zentliziyo kunye nethambo.
Ubisi:
Bandakanya iyogathi enamafutha asezantsi kunye nobisi kwisidlo sakho serayisi ukunciphisa umzimba ngokulula. Amaqanda abilisiweyo anesondlo kwaye asempilweni kwii-dieters.
Ngaphandle kwamafutha:
Ukutya irayisi kusebenza ngakumbi xa ungawabandakanyi amafutha afana nengulube kunye nenyama enamafutha. Ngokubanzi, ukutya irayisi kukutya imifuno. Landela ukutya kwerayisi ukunciphisa umzimba ngendlela esempilweni.
Sela amanzi amaninzi:
Xa usitya irayisi, ungaze ulibale ukusela amanzi. Ukusela amanzi amaninzi kunceda ekuhanjisweni komzimba kunye nokuhlangabezana neemfuno zamanzi ezifunwa ngumzimba wethu.
