Ngaba ukuzila ukutya okwethutyana kuyasebenza ngokwenene?
Yintoni ukuzila ukutya okwethutyana?
Isicwangciso sokutya esaziwa ngokuba kukuzila ukutya okwethutyana sitshintshana phakathi kwamathuba amafutshane okuzila ukutya kwaye akukho kutya kunye namathuba amade okuthintelwa kweekhalori kunye nokutya okungathintelwanga. Kucetyiswa ukuba kuphuculwe izikhombisi zezempilo ezinxulumene nezifo, ezinje ngoxinzelelo lwegazi kunye namanqanaba e-cholesterol, kunye nokuguqula ukubunjwa komzimba ngokunciphisa ubunzima kunye nobunzima. Ukuzikhwebula ngokuqhubekayo ekutyeni nakulwelo kuyafuneka ngexesha lokuzila ukutya, okunokuhlala naphi na ukusuka kwiiyure ezili-12 ukuya kwinyanga.
Kusebenza njani ukuzila ukutya okwethutyana?
Kukho iindlela ezininzi ezahlukeneyo zokwenza ukuzila ukutya okwethutyana, kodwa zonke zixhomekeke ekukhetheni amaxesha aqhelekileyo okutya kunye nokukhawuleza. Ngokomzekelo, unokuzama ukutya kangangeeyure ezisibhozo kuphela suku ngalunye uze uzile ukutya ezinye. Okanye unokukhetha ukutya isidlo esinye kuphela iintsuku ezimbini ngeveki. Kukho iinkqubo ezininzi ezahlukeneyo zokuzila ngokukhawuleza. Ukuzila ukutya okwethutyana kusebenza ngokwandisa ixesha umzimba wakho utshisa iikhalori ezidliwe kwisidlo sokugqibela kwaye uqalise ukutshisa amanqatha.
IziCwangciso zokuZila ukutya okwethutyana
Ngaphambi kokuba uqalise ukuzila okuphakathi, kunyanzelekile ukuba ubone ugqirha wakho. Nje ukuba yamkelwe, ukuyiphumeza kulula. Isicwangciso semihla ngemihla esinciphisa ukutya kwemihla ngemihla kwiiyure ezintandathu ukuya kwezisibhozo ngosuku lukhetho. Umzekelo, unokwenza isigqibo sokuzila ukutya nge-16/8, ukutya kuphela kanye kwiiyure ezisibhozo.
“Inkqubo yesi-5:2,” ekhuthaza ukutya ngokuqhubekayo iintsuku ezintlanu ngeveki, yenye. Kwezinye iintsuku ezimbini, uzinciphisa kwisidlo sasemini se-calorie ye-500-600. Umzekelo iyakuba kukukhetha ukutya rhoqo evekini, ngaphandle kwangoMvulo nangoLwesine, eziya kuba ziintsuku zakho zokutya kuphela.
Ukuzila ukutya ixesha elide, okufana ne-24, 36, 48, kunye ne-72 iiyure, kunokuba luncedo kwimpilo yakho kwaye kubulale. Umzimba wakho unokusabela kwindlala ngokuqokelela amanqatha angaphezulu ukuba uhamba ixesha elide ungatyi.
Ndingatya Ntoni Ngelixa Ukuzila Okuphakathi?
Xa ungatyi, unokusela iziselo ezingenazo iikhalori ezifana namanzi, ikofu emnyama, kunye neti.
Ukongezelela, ukutya ngokufanelekileyo ngelixa ukuzinkcinkca akufani nokuphambana. Akunakwenzeka ukuba unciphise umzimba okanye ube sempilweni ukuba uzifakela ukutya kunye nokutya okune-calorie ephezulu, ukuzalisa ukutya okuthosiweyo, kunye neelekese.
Olona ncedo lukhulu lokuzila ukutya okuphakathi kukuba kukuvumela ukuba utye kwaye ukonwabele iintlobo ngeentlobo zokutya. Abantu banokutya ukutya okusempilweni baze baqhelisele ukutya okunenkathalo ngaxeshanye. Ngaphezu koko, kunokuthiwa ukutya kunye nabantu kuyayiphucula impilo yaye kwandisa ulonwabo.
Ukutya kweMeditera yi-a Isicwangciso sokutya esisempilweni, nokuba ukhetha ukuziqhelanisa nokuzila ukutya okwethutyana okanye hayi. Awusoze wenze impazamo xa ukhetha i-carbs enzima, engalungiswanga njengeenkozo ezipheleleyo, imifuno enamagqabi, amafutha anempilo, kunye neprotheni ephilileyo.
Ngaba ukuzila ukutya okwethutyana kuyasebenza ngokwenene?
Ukutya kuhlala kukhethwa njengendlela yokuqala yokunciphisa umzimba. Ngenxa yesi sizathu, ngokuqinisekileyo kubalulekile ukuzama iintlobo ezahlukeneyo zezidlo zokunciphisa umzimba. Ukuzila ukutya okungapheliyo yenye yezona ntlobo zokutya ezikhethiweyo, kwaye ewe. Ukuba yenziwe ngokuchanekileyo, inceda ukunciphisa umzimba. Unokukhetha kwakhona ukuzila ukutya okwethutyana ukuze unciphise umzimba. Into ebalulekileyo apha kukunamathela ekuzileni ngokukhawuleza kwaye ungakhethi ukutya okuneswekile eninzi kunye neekhalori ngelixa usitya ngaphandle kweeyure zokuzila.
Ukuzila ukutya okungapheliyo kunye neziphumo zokulahleka kwesisindo
Ngokutsho kwengxelo ye-American Heart Association ye-2017, ukuzila ukutya okutshintshileyo kunye nokuzila ukutya kwexesha elifutshane kunokuba luncedo ekulahlekeni kwexesha elifutshane, kodwa akukho datha eyaneleyo yokubonisa ukuba iyasebenza ekulahlekeni kwexesha elide. Ukuze ukhokele abantu kwindlela efanelekileyo, ufundo olongezelelweyo luyafuneka.
