I-Swaps Swaps for Eating on Diettic Diet

Yidla Oku, Akunjalo Iingcamango Zokutya Eziqhelekileyo

Kunzima ukusika ukutya ngaphandle kokutya kwakho. Kodwa xa uyayazi into yokutya, kunzima ukwenza utshintsho lokutya.

Ezi "zitya oku, kungekhona ukuba" iingcamango ziya kunceda ukwenza indlela efanelekileyo yokutya okubandakanya ukutya okunempilo okuninzi kunye nezongezo ezimbalwa. Ukunciphisa ukungenisa kwakho izithako ezingonakalisayo kunokunciphisa umngcipheko wokukhula kwenyameko kunye nohlobo lwe-2 lweswekile .

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Endaweni yokuPhathwa okuPhezulu kunye nokuPhathwa kwangaphambili

Yidla ukutya okuninzi okuzenzekelayo kunye nokutya okungaphantsi kwenkqubo yokutya.

Ukucwangciswa, ukulungiswa, kunye nokutya okupakishwa kwangaphambili kudla ngokukhawuleka kwe-sodium, ifakwe i-sugars kunye namafutha kunye nomgangatho ngokuqhelekileyo ungaphantsi kokutya owenzayo. Xa uzipheka, unokulawula ngokuchanekileyo oko kungena ekudleni okutyayo.

Qala kunye neentsholongwane ezingapheliyo (ezifana neziqhamo ezinemibala kunye nemifuno, ubhontshisi kunye nezilwanyana ezinomzimba, iifom epheleleyo kunye namafutha enempilo), kwaye wenze i-yummy, ukutya okulinganiselayo

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Esikhundleni sezonkwa eziMhlophe, i-Pasta ecacisiweyo, iRic kunye nabaChickers

Yidla i-grains epheleleyo kunye neesonka ezithengileyo, i-pasta, kunye nabaqholi.

Amacembe ahlambulukileyo, afana nomgubo omhlophe, ahlanjululwe i-bran kunye ne-germ-iindawo ezibini ezinobomi ezinobomi. I-bran isebenzisa i-fibre, ngelixa i-germ inamavithamini.

Ngalunye uhlangothi, ukugcina konke okusanhlamvu kufakile. Ngenxa yokuba banefiber ngaphezulu, bathatha ixesha elide ukuba umzimba wakho ugaye kwaye unokukunceda ugcine ushukela wegazi kwisheke.

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Endaweni yeeKhukhi, i-Candy, ne-Chips

I-Snack kumantongomane, imbewu, abaqhiqiza ukutya okusanhlamvu, iziqhamo, kunye nemifuno, zidibene neeprotheni.

Iikhukhi, iisandi kunye ne-chips ziyalinga kwaye zilungele, kodwa zibonelela ngeekhalori ezingenanto kunye ne-carbohydrate engasidingi umzimba wakho (kunye, awanqwenela ukwanelisa indlala). Endaweni yoko, i-snack kwi-carbohydrate enempilo kunye neprotheni. Ngokomzekelo, abaqhiqhi beqhekeza ngetekisi okanye i-apula kunye nebhotela.

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Endaweni yokutya okuthosiweyo

Yidla ukutya okuphekwe ngokulula kunye namafutha enempilo.

Ukutya okucwebileyo kuninzi kakhulu kwiikhalori kunye namafutha. Ingaba upheka ekhaya okanye udla ngaphandle, khetha izinto eziye zahlanjululwa, zagcoba, zabizwa, okanye zabhakwa. Ngaloo ndlela, uya kuqinisekiswa ukuba ugcine amafutha kunye neekhalori ezongeziweyo.

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Esikhundleni seNdlela eziPhezulu

Yidla inyama ephilileyo, intlanzi kunye nezinye iiprotheni ezinempilo.

Izidlo ezicwangcisiweyo, ezifana ne-sausage, i-meat meats, kunye ne-bacon ziphezulu kakhulu kwi-sodium kwaye zinokuba ziphezulu kwioli ezalisiweyo. Khetha esikhundleni seeprotheni ezinqamlekileyo, ezifana nokutyunjwa kwenyama enqunywe ngamanqatha, iinkuku ezingenakunqanda, kunye neentlanzi. Qwalasela kwakhona imithombo yamaprotheyini emifuno, njengeembotyi kunye ne-tofu.

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Endaweni yokutya okuKhawulwa ngeSidimu kunye neShukela

Yidla ukutya ngaphandle kwetyuwa kunye neshukela elongezelelweyo.

Xa uthengela ukutya okucutshungulwayo, njengeembotyi ezinamathanga okanye iziqhamo, khangela izinto ezingatshoyo zetyuwa okanye (kwimeko yeziqhamo ezinamathanga) "zityinwe kwijusi yeziqhamo."

Kungcono, uthenge izityalo kunye nemifuno entsha okanye iqhwa. Ngale ndlela, unokuqiniseka ukuba awufumani i-sodium okanye i-sugars eyongeziweyo.