Ukuphila nesifo seswekile kufuna indlela elumkileyo yokukhetha imihla ngemihla, kwaye eyona nto iphambili ekulawuleni ngempumelelo kukutya. Ulawulo lokutya alukho malunga nokuswela; lumalunga nokuqonda indlela ukutya okuchaphazela ngayo umzimba wakho nokwenza ukhetho olunamandla lokugcina amanqanaba eglucose egazini azinzileyo, ukufikelela kubunzima obusempilweni, kunye nokuthintela iingxaki. Esi sikhokelo sichaza imigaqo ephambili, amaqhinga, kunye neengcebiso ezisebenzayo zolawulo olusebenzayo lokutya lweswekile.

1. Imigaqo Ephambili: Iinjongo Zokutya Kwesifo Seswekile

Iinjongo eziphambili zesicwangciso sokutya somntu onesifo seswekile zezi:

Ulawulo lweGlucose egazini: Ukugcina amanqanaba eswekile egazini ngaphakathi koluhlu lwakho olujolise kulo, ukuphepha ukunyuka okuyingozi kunye nokwehla.

Ukulawula Ubunzima: Ukufezekisa nokugcina ubunzima bomzimba obusempilweni, nto leyo ephucula uvakalelo lwe-insulin.

Impilo yeNtliziyo: Ukunciphisa umngcipheko wezifo zentliziyo, eziziingxaki eziqhelekileyo zesifo seswekile, ngokulawula uxinzelelo lwegazi kunye ne-cholesterol.

Impilo-ntle iyonke: Ukuqinisekisa ukutya izondlo ezibalulekileyo zamandla, ukusebenza kakuhle komzimba, kunye nempilo iyonke.

2. Amaqhinga aPhambili e-Macronutrient

A. Iicarbohydrate: Ukulinganisela koMgangatho kunye noBuninzi
Iicarbohydrates zinefuthe elikhawulezileyo kwiswekile yegazi. Ukuzilawula kubalulekile.

Khetha Umgangatho (Jonga kwi-Low Glycemic Index – GI): Khetha iicarbohydrate ezintsonkothileyo ezigaywa kancinci kancinci, nto leyo ebangela ukunyuka kancinci kweswekile egazini.

Ukhetho Oluhle: Iinkozo ezipheleleyo (ii-oats, i-quinoa, irayisi emdaka, isonka sengqolowa epheleleyo), iimbotyi (iilentile, iimbotyi, iitships), imifuno engenasitatshi (imifuno enamagqabi, ibroccoli, iipepile), kunye neziqhamo ezininzi (amaqunube, ii-apile, iipere).

Umda: Iicarbohydrates ezicociweyo kunye neeswekile (isonka esimhlophe, irayisi emhlophe, ipasta, iicereal ezineswekile, iipastries, iilekese, kunye neziselo ezineswekile).

Lawula Ubungakanani (Ulawulo Lwezabelo): Nee-carbohydrate ezisempilweni zinokunyusa iswekile egazini ukuba zityiwa ngobuninzi. Funda ukuqikelela iinxalenye ze-carbohydrate usebenzisa iindlela ezifana nokubala ii-carbohydrate okanye indlela yeplate.

Yamkela iFiber: Ukutya okunefayibha eninzi kuyacothisa ukufunxwa kweswekile. Zama ubuncinane iigram ezingama-25-30 zefayibha yonke imihla evela kwimifuno, iziqhamo, amandongomane, kunye neenkozo ezipheleleyo.

B. Iiproteni: Ayityebanga kwaye ayiguquguquki
Iproteni inika ukuhlutha (ukuziva ugcwele) kwaye ayinayo impembelelo ingako ngqo kwi-glucose egazini.

Ukhetho Oluhle: Intlanzi (ingakumbi iintlanzi ezinamafutha afana nesalmon etyebileyo kwi-omega-3s), iinkukhu ezingenalusu, amaqanda, inyama engenamafutha, i-tofu, i-tempeh, kunye neemveliso zobisi ezinamafutha aphantsi ezifana neyogathi yamaGrike.

Umda: Inyama elungisiweyo (isoseji, ibhekoni, ii-hot dog) kunye nenyama ebomvu enamafutha amaninzi.

C. Amafutha: Uhlobo olufanelekileyo lwempilo yentliziyo
Isifo seswekile sinyusa umngcipheko wesifo sentliziyo, ngoko ke ukukhetha amafutha asempilweni kubaluleke kakhulu.

Khetha Amafutha Angagcwaliyo (Asempilweni Entliziyweni): La mafutha anokuphucula amanqanaba e-cholesterol.

Imithombo: Iiavokhado, amantongomane (iialmond, iiwalnuts), imbewu (i-chia, imbewu yeflakisi), kunye neeoyile ezifana neoyile yomnquma kunye neoyile yecanola.

Nciphisa Amafutha Agcweleyo Nawe-Trans (Awaphilileyo): La mafutha anyusa i-cholesterol kunye nokudumba.

Imithombo: Ukutya okuqhotsiweyo, izinto ezibhakiweyo, inyama ebomvu, ubisi olunamafutha apheleleyo, kunye nokutya okulula okupakishweyo okuqulethe "iioyile ezifakwe ihydrogen kancinci."

3. Imikhwa Yokutya Esebenzayo kunye Neendlela Zokutya

Ulawulo lweSahlulo - Indlela yePlate:Isikhokelo esilula esibonakalayo sokutya ngakunye:

Isiqingatha sepleyiti yakho:Imifuno engenasitatshi (isipinatshi, iminqathe, iitumato).

Isiqingatha sepleyiti yakho:Iproteni engenamafutha (inkukhu, intlanzi, itofu).

Isiqingatha sepleyiti yakho:Iicarbohydrate ezintsonkothileyo (i-quinoa, i-sweet potato, irayisi emdaka).

Yongeza: Inxalenye yeziqhamo kunye namafutha asempilweni ecaleni.

Ixesha Lokutya Nokungaguquguquki: Kuphephe ukutya okukhulu, okungasoloko kwenzeka. Ukutya ukutya okuncinci, okunesondlo kunye nezidlo ezincinci rhoqo emva kweeyure ezi-3-4 kunceda ekuthinteleni ukuguquguquka okukhulu kweswekile yegazi.

Ulandelelwano lokutya oluLungileyo: Uphando lubonisa ukuba ukutya imifuno kunye neeproteni ngaphambi kweecarbohydrates kunokwenza ukuba iswekile yegazi inyuke kakhulu emva kokutya. Zama olu landelelwano: Imifuno → Iiproteni/Amafutha → Iicarbohydrates.

Funda iilebheli zokutya: Yiba ngumcuphi. Nika ingqalelo engakumbi kwezi zinto zilandelayo:

IiCarbohydrate ezipheleleyo: Ziquka iswekile, ifayibha, kunye nesitatshi.

Iishukela ezongeziweyo: Khangela kwaye uphephe ukutya okuneswekile eninzi.

Ubungakanani bokuPhakelwa: Lonke ulwazi olukwileyibhile lusekelwe kwesi sixa.

Hlala Umanzi: Sela amanzi amaninzi. Ziphephe iisoda ezineswekile, iijusi zeziqhamo, kunye neziselo ezinika amandla. Khetha amanzi, amanzi acwebezelayo, okanye iti nekofu ezingenaswekile.

4. Ukuhlaziya iiNtsomi eziQhelekileyo

Intsomi 1: “Kufuneka ungayityi ngokupheleleyo iswekile.”

Inyaniso: Ubungakanani obuncinci, obulawulwayo beswekile bunokuba yinxalenye yokutya komntu onesifo seswekile ukuba buthathelwa indawo zezinye iicarbohydrates kwaye butyiwe kwisidlo esilinganiselayo. Ingqwalasela ikwiicarbohydrates ezisetyenziswayo xa zizonke.

Intsomi yesi-2: “Kufuneka utye ukutya okukhethekileyo ‘kweSifo seswekile’.”

Inyaniso: Ezi mveliso zihlala zibiza kakhulu, zinamafutha amaninzi, kwaye zinokuba neswekile ebangela ukuphazamiseka kwendlela yokugaya ukutya. Ukutya okupheleleyo, okwendalo kusoloko kukhetho olufanelekileyo.

Intsomi 3: “Isiqhamo asisempilweni kuba simnandi.”

Inyaniso: Isiqhamo esipheleleyo sigcwele ifayibha, iivithamini, kunye nee-antioxidants. Nangona sineswekile yendalo (i-fructose), umxholo wefayibha yaso uyayinciphisa impembelelo yeswekile egazini. Eyona nto ibalulekileyo kukukhetha isiqhamo esipheleleyo kunejusi yesiqhamo kunye nokulawula ubungakanani besabelo.

5. Isiphelo: Indlela Yokuphila Ezinzileyo, Hayi Ukutya Okunemiqathango

Ulawulo lokutya lwesifo seswekile luhambo lokufunda nokuziqhelanisa. Akukho sicwangciso sinye esifanelekileyo kuzo zonke. Eyona ndlela isebenzayo kukutya okulungiselelwe wena, okuzinzileyo, kwaye kugxile ekutyeni okunempilo, okunezakha-mzimba ezininzi.

Okubaluleke kakhulu, soloko usebenza ngokusondeleyo neqela lakho lezempilo,kuquka ugqirha kunye nengcali yokutya ebhalisiweyo. Banokukunceda wenze isicwangciso sokutya esilungiselelwe wena esihambelana nesimo sakho sempilo, amayeza, kunye nezinto ozithandayo, okukunika amandla okuphila ubomi obupheleleyo nobunempilo kunye nesifo seswekile.