Nangona wonk 'ubani ubonakala evuma ukuba ukutya ukutya okunempilo kubalulekile ekukhuseleni izifo zengqondo, kukho ukudideka kwiminyaka yamuva nje malunga nokuba yintoni, ngokuqinisekileyo, ukutya okunentliziyo okunempilo. Ngaba ufanele udle ukutya okunamafutha aphantsi? Ukutya okuphantsi kwe-carb? Enye into?
6 Izikhokelo eziqhelekileyo zokutya ngeNtliziyo
Naphezu kokudideka, kukho ngokwenene ukukhula ngokuvumelana nento yokutya okunentliziyo ebonakalayo.
Kulula ngokwenene:
1) Yidla kuphela iikhalori ezaneleyo zokugcina ubunzima obunempilo.
2) Yidla ezininzi iziqhamo kunye nemifuno.
3) Sebenzisa isonka kunye neefasta.
4) Zama ukunciphisa inyama ebomvu, kwaye usebenzise intlanzi (ikhethekileyo), inkukhu kunye nemigqabi njengemithombo yamaprotheni ephambili. (Nangona kunjalo, ingcamango ezaliswe ngamanqatha iyinto engafanelekanga ukuba intliziyo yakho ibonakale igxilile.)
5) Gwema amafutha atshintshe .
6) Gwema ukutya okucwangcisiweyo ngokubanzi, kunye neerbohydrate ezicwangcisiweyo ngokukodwa.
Ukuba ulandela ezi zikhokelo ezilula kwintliziyo yokutya okunempilo, uninzi lwengxubusho kufuneka luphele.
Kuthiwani Nge-Low-Carb ne-Low-Fat Diets?
Abaxhasi bezondlo eziphantsi kweentlobo ze-fat-fat have been engaged in a long battle battle with the supporters of low-carb diet, ngokuphathelele indlela yokutya efanelekileyo kwaye eyiyo. Kodwa ukuba ukhangela iingcomo zakutshanje ezivela kwiinkampu zombini, uya kubona ukuba ezo ndululo zibonakala ziguqulwa.
Ama-fat-fat mavens ekugqibeleni ayifanele avume ukuba amanye amafutha ayenzi kakuhle. Enyanisweni, izikhokelo ezisemthethweni zondlo-mveliso asisayi kugxininisa ukutya okutyebileyo. Abantu abancinci be-carb baye bavuma ukuba ezinye i-carbohydrate ziphilile kwaye zifuna.
Kwaye ke ngenxa yoko, iziphakamiso zokutya ezivela kubaxhasi besidlo se-carb kunye ne-fat-fat diet zixubana ngokugqithanayo - kakhulu kunokuba nayiphi na inxaxheba inqwenela ukuyivuma.
Enyanisweni, zibukeka zifana nemithetho emithandathu yokutya okunempilo, echazwe ngasentla.
Isidlo saseMedithera
Okwangoku, isidlo saseMedithera sisidlo esithandwayo esinesigxina "esinempilo enempilo" esixhaswa ngububungqina obunzima bokuthobela. Oku kutya, ngeendlela ezimbalwa, kubonakala ngathi "ukuxhatshazwa" phakathi kwamanqatha aphantsi kunye nama-low-carview views. Kuyinto yokwehliswayo ekhangeleka kakhulu njengezikhokelo ezithandathu esizihlolisisile.
Ukutya kweMeditera kugxininisa iziqhamo nemifuno, iiflanzi, intlanzi kunye neentlanzi zaselwandle, ininzi yemifuno kunye namantongomane, inyama ebomvu kunye neoli yeoli.
Ezinye Iingcebiso Zokutya Ukutya Kwempilo
Ukongezelela kwizikhokelo ezithandathu eziqhelekileyo, kukho ezinye izinto ezimbalwa ongayenza ukuphucula ukutya kwakho okunempilo. Ezi ziquka:
- Thola amaninzi e-omega-3 fatty acids.
- Yidla amantongomane.
- Sebenzisa utywala kuphela ngokumodareyitha.
Kufuneka uxoxe noogqirha wakho malunga nokuba isithintelo sosawoti sinokukunceda kuwe.
Kuthiwani Ngokuzivocavoca?
Iingcali ziyavuma ukuba ukuze ufumane inzuzo enkulu entliziyweni yokutya okunempilo, kufuneka ulondoloze ubunzima obufanelekileyo kwaye usebenze rhoqo. Ngelixa ukukwazi ukulahlekelwa ubunzima obuninzi kubandakanya izinto ezingenakukwazi ukulawula ngokulula (njengezo-genetics, kunye ne-physiology yabantu), nokuba ungayisebenzisi rhoqo okanye phinda usebenze ngokuqhelekileyo umcimbi wokuzikhethela, ukuzinikezela kunye namandla.
Oko kukuthi, phantsi kolawulo lwakho. Ngenhlanhla ke ukuba ukulungeleka kubaluleke kakhulu kunokuba kube mncinci xa kufikelele entliziyweni kwimpilo, kunye nempilo yakho ngokubanzi. Funda ngokubanzi malunga nendlela umzimba uzuza ngayo impilo yakho .
> Imithombo:
> Mitrou, PN, Kipnis, V, Thiebaut, AC, et al. Umzekelo wesidlo seMeditheriya kunye nokuqaphela konke okubangela ukubulawa kwabantu kwi-A Usabantu: Iziphumo ezivela kwi-NIH-AARP Diet kunye neSifundo seMpilo. I-Arch Intern Med 2007; 167: 2461.
> Sofi F, Cesari F, Abbate R, et al. Ukuhambelana nokutya kweMedithera kunye neSimo seMpilo: iMeta-Analysis. BMJ 2008; 337: a1344.
> I-Widmer RJ, i-Flammer AJ, i-Lerman LO, i-Lerman A. i-Mediterranean Diet, ii-Its Components, ne-Cardiovascular Disease. U-J Med 2015; 128: 229.