Ngaba isisombululo sakho sika-2023 sibandakanya injongo yokwandisa ukutya kwakho kwimpilo yexesha elide?Okanye uzibophelele ekuseleni amanzi amaninzi nokutya iziqhamo, imifuno, kunye nokutya okuziinkozo?Kuthekani ngokujikeleza kweveki yokutya okusekelwe kwizityalo?
Sukuzibekela usukelo ngokuzama ukutshintsha imikhwa yakho ngobusuku.Endaweni yoko, phinda uphonononge la macebiso angama-23 empilo esempilweni evela kugqirha wezokutya obhalisiweyo uLeslie Beck veki nganye ngeengcebiso ezongezelelweyo ezimbalwa.Ekupheleni kukaJanuwari, ziphe ithuba lokuhlolisisa inkqubela yakho uze ukhethe umbandela ocinga ukuba ufuna ingqalelo nobuchule obungakumbi kwinyanga ezayo.
Enye yeenzuzo zakho ezinkulu zokutshintsha ukutya kwakho yidayari yokutya.Oku kunokubonelela kakhulu ngokuzazi kwaye kubonise iinkalo zokuphucula.Ukuba injongo yakho kukunciphisa umzimba, uphando lubonisa ukuba ukugcina idayari yokutya efanelekileyo kwandisa amathuba akho okuphumelela.
Rekhoda ukutya kwakho kunye nobungakanani bezabelo emva kwesidlo ngasinye.Musa ukulinda de kuphele usuku okanye unokulibala ukutya.
Jonga idayari yakho yokutya ekupheleni kosuku ngalunye.Uqaphele ntoni Akukho siqhamo?Akukho mifuno yaneleyo?Iilekese ezininzi kakhulu?Izahlulo zikhulu kunokuba ucinga?
Abasetyhini bafuna iiglasi zamanzi ezi-9 ngosuku, ngelixa amadoda efuna i-13 - ngaphezulu ukuba bayajima.Zonke iziselo - nkqu ikofu!– Funda idosi yemihla ngemihla ecetyiswayo.
Ukusela amanzi phambi kwesidlo ngasinye kunokukunceda uzive ugcwele kwaye ke uthintele ukutya kakhulu.Ukongeza, abantu abaninzi abaseli ngokwaneleyo ebusika ngenxa yokuba abanxanwanga.Ngoko eli qhinga lilula liya kukunceda ukuba uhlangabezane neemfuno zakho zamanzi zemihla ngemihla.
Abasetyhini bafuna iikomityi ezisi-9 (iilitha ezi-2.2) zamanzi ngosuku, kwaye amadoda adinga iikomityi ezili-13 (iilitha ezi-3) ngaphezulu ukuba ayajima.
Iindaba ezimnandi zezokuba zonke iziselo (ngaphandle kweziselo ezinxilisayo) zibalelwa kwiimfuno zakho zamanzi zemihla ngemihla.Ewe, nekofu kunye neti.
Kuqikelelwa ukuba abantu baseCanada bafumana isiqingatha sefiber abayidingayo suku ngalunye.Abasetyhini abaneminyaka eyi-19 ukuya kwe-50 badinga i-25 grams ngosuku, amadoda angama-38 grams.(Abafazi abadala kunye namadoda badinga i-21 grams kunye ne-30 grams yefiber ngosuku, ngokulandelanayo.)
Ukukunceda ufezekise le njongo, qala ngokunyusa ukutya kwakho kwefiber kwasekuseni.Zama enye yezi zilandelayo:
Ngokugxininisa kumafutha e-polyunsaturated kunye ne-monounsaturated ekudleni kwansuku zonke, ezi ntlobo zamafutha zidibene nomngcipheko ophantsi wesifo senhliziyo.Ngokuthatyathelw’ indawo ngamafutha achumileyo (ezilwanyana), la mafutha asempilweni anceda ekuthobeni amanqanaba egazi e-LDL (embi) yecholesterol yaye aphucula nendlela umzimba oyisebenzisa ngayo i-insulin.
Imithombo emihle yamafutha e-polyunsaturated yioli yembewu yomdiliya, ioli yelanga, ioli ye-canola, i-walnuts, imbewu ye-chia, i-flaxseed, imbewu ye-hemp kunye nembewu yethanga.Ukutya okuqulathe ngokuyintloko amafutha e-monounsaturated yioyile yomnquma, iavokhado kunye neoli yeeavokhado, amandongomane, ibhotolo yamandongomane, iialmonds, iicashews, iipecans, kunye nepistachios.
Ukuzinza kuya kuba yindlela yokutya kunyaka ozayo njengoko utshintsho lwemozulu lufika phambili.Ukunciphisa inkunkuma yokutya yinto sonke esinokuyenza ukunciphisa i-carbon footprint yethu.Inkunkuma yokutya ephelela kwiindawo zokulahla inkunkuma ivelisa imethane, igesi enamandla yegreenhouse enegalelo kutshintsho lwemozulu.
Ukuba ukunciphisa umzimba yenye yeenjongo zakho ngo-2023, esi sisigqibo esifanele ukwenziwa.Uphononongo lubonise ukuba abantu abatya ngokukhawuleza kwaye bahluthe banamathuba amathathu okuba batyebe kakhulu.
Ukuba utya ngokucothayo, iihomoni ezinxulumene nomdla wokutya ziyakhaba kwaye zixelele ingqondo yakho ukuba uhluthi.Kuba kuthatha imizuzu engama-20 ukuba ezi zibonakaliso zibhaliswe, ukuba utya ngokukhawuleza kakhulu, kunokwenzeka ukuba utye kakhulu ngaphambi kokuba umzimba wakho wazi ngayo.
Isidlo sakusasa, isidlo sasemini kunye nesidlo sangokuhlwa: beka imela kunye nefolokhwe yokuhlafuna emva kokulunywa ngalunye.Sukuthatha imela kunye nefolokhwe de umlomo wakho ube 100%.Thatha amanzi ambalwa phakathi kokusela.
Nangona kukho ubungqina obuninzi bokuba ukutya okuninzi kusilungele, abantu abaninzi baseCanada batya kancinci kakhulu.ISikhokelo Sokutya saseKhanada sicebisa ukuba isiqingatha sepleyiti yakho senziwe ngeziqhamo nemifuno.
Esi sicwangciso esilumkileyo sinokukunceda ufikelele kwiinjongo zakho ze-2023 zokunciphisa umzimba.ngokwenene.Enyanisweni, omnye wabathengi bam wenza oku iiveki ezintandathu kwaye walahlekelwa 10 pounds.
Khonza isidlo kwisitya sesidlo sakusihlwa (i-7 ukuya kwi-intshi ezi-9 ububanzi) kunokuba isitya esipheleleyo sesidlo sakusihlwa.
Uya kubeka ukutya okuncinci kwisitya, oku kuthetha ukuba iikhalori ezincinci, kodwa iplate iya kubonakala igcwele.Uya kufumanisa ukuba umdla wakho wokutya ukhawuleza ulungelelane nokutya okuncinane.
Ukufumana ifayibha ezininzi, iivithamini, iiminerali, kunye ne-antioxidants ekudleni kwakho, yitya ubuncinci iziqhamo ezimbini yonke imihla.
Ukufikelela usukelo lwakho lwemihla ngemihla, yidla iziqhamo (iziqhamo ezipheleleyo, hayi ijusi) kusasa nasemva kwemini.
Ukusela iikomityi ezi-3 ukuya kwezi-5 zeti eluhlaza ngosuku kuye kwadityaniswa nokukhuselwa kwisifo sentliziyo kunye noxinzelelo lwegazi oluphezulu.
Ukusela iikomityi ezintathu ukuya kwezintlanu zeti eluhlaza ngosuku kuye kwadityaniswa nokukhuselwa kwisifo sentliziyo kunye noxinzelelo lwegazi oluphezulu.Uphononongo lukwabonise ukuba ukusetyenziswa rhoqo kweti eluhlaza kunokunceda amanqanaba egazi asezantsi e-LDL (embi) cholesterol.Amagqabi eti eluhlaza atyebile kakhulu kwi-phytochemicals ebizwa ngokuba yi-catechin, enezinto ezinamandla zokulwa ne-antioxidant kunye ne-anti-inflammatory.
Imifuno enamagqabi aluhlaza ityebile kwifiber kwaye iyimithombo emihle yevithamini A kunye no-C, ivithamin K, i-folic acid (i-vitamin B), i-iron, i-calcium, kunye ne-potassium.Ngaphezu koko, ziyimithombo ekhethekileyo ye-lutein kunye ne-zeaxanthin, iikhemikhali ze-phytochemicals ezicingelwa ukukhusela kwi-cataract kunye ne-macular degeneration.Ukongeza, uphononongo lubonise ukuba ukusetyenziswa rhoqo kwemifuno enamagqabi ane-lutein kunokucothisa ukuhla kwengqondo okunxulumene neminyaka kunye nokunciphisa umngcipheko wesifo se-Alzheimer.
Faka imifuno enamagqabi aluhlaza kwisidlo sakho semihla ngemihla.Khetha kwi-arugula, i-beet eluhlaza, i-kale, i-dandelion eluhlaza, i-kale, imifuno yemostade, i-lettuce, i-lettuce yaseRoma, i-rapini (i-broccoli raab), isipinatshi, i-Swiss chard, kunye ne-turnip eluhlaza.
Isitshixo sokuphumelela kunye nexesha elide lokutya okunempilo kukucwangcisa kwangaphambili ukuqinisekisa ukuba wondla umzimba wakho ngokutya okunesondlo.Ngaphezu koko, ukwazi ukuba yintoni isidlo sakusihlwa kuya kukugcina uxinzelelo lokucinga ukuba upheke ntoni ekupheleni kosuku oluxakekileyo.
Zama ukucwangcisa isidlo seveki ezayo.Ukuba kufanelekile, ndincoma ukuba ucwangcise isidlo sakusasa, isidlo sasemini, kunye nokutya.Kwisicwangciso sakho, qwalasela indlela onokwenza ngayo isidlo esinye uze usisebenzise kwizidlo ezibini nangaphezulu.Yenza iisuphu, i-casseroles, i-pasta sauces, okanye i-pepper ye-chili kwiibhetshi ngeempelaveki, uze uzifake emkhenkceni ngobusuku beveki.Lungiselela ibhetshi yeenkozo ezipheleleyo njengerayisi emdaka, i-farro, okanye ibhali kwi-cooker ecothayo.Yolisa okanye ukhangele i-salmon okanye inkukhu eyongezelelweyo kwisidlo sasemini esilula ngaphandle kokulungiselela kwangaphambili ngosuku olulandelayo.
Imifuno kunye neziqholo ziqulethe i-antioxidants enamandla kunye ne-anti-inflammatory phytochemicals ebizwa ngokuba yi-polyphenols, enokunyusa amandla engqondo kunye nokukhusela kumhlaza, isifo sikashukela kunye nesifo senhliziyo.
Ukongeza imifuno kunye neziqholo ekutyeni kwakho yindlela esebenzayo nenencasa yokukhupha ityuwa.Kodwa izibonelelo zokupheka imifuno kunye neziqholo azikhawulelwanga kwi-sodium ephantsi.Imifuno kunye neziqholo ziqulethe i-antioxidants enamandla kunye ne-anti-inflammatory phytochemicals ebizwa ngokuba yi-polyphenols, enokunyusa amandla engqondo kunye nokukhusela kumhlaza, isifo sikashukela kunye nesifo senhliziyo.
Zama ezi ngcebiso zokongeza imifuno kunye neziqholo ekutyeni kwakho (ukuguqula izityalo ezitsha zibe ezomisiweyo, sebenzisa i-teaspoon ye-1 yemifuno eyomileyo kuyo yonke i-tablespoon ye-herbs fresh):
Alithandabuzeki elokuba ukutya okusekelwe kwizityalo kunokunceda ekuthinteleni intaphane yeengxaki zempilo, kuquka i<em>cholesterol ephezulu, i<em>high blood pressure, isifo sentliziyo, i<em>stroke, isifo seswekile sodidi lwesi-2, ukutyeba ngokugqithiseleyo nezinye iintlobo zomhlaza.
Ukutya okufana neembotyi, iilenti, iinati, i-tofu, i-edamame, kunye ne-tempeh zizityebi kwiprotheni yezityalo, kunye neevithamini, iiminerali, kunye neentlobo ezahlukeneyo ze-phytochemicals.Ngaphezu koko, baphantsi kakhulu kumafutha agcweleyo, kwaye uninzi lwayo yimithombo emikhulu yefiber.
Faka inyama, inkukhu, okanye intlanzi endaweni yenyama ngeprotheyini yemifuno kwizidlo ezithathu ngemini.Nazi ezinye iingcamango:
I-flaxseeds encinci iqulethe i-fiber e-soluble, i-omega-3 fatty acid ebizwa ngokuba yi-alpha-linolenic acid (ALA), kunye ne-phytochemicals ebizwa ngokuba yi-lignans.Uphando lubonisa ukuba ukutya i-flaxseed ephantsi rhoqo kunokunceda ukunciphisa i-cholesterol ye-LDL kunye noxinzelelo lwegazi, kwaye kunokukhusela kumhlaza webele kunye nomhlaza wedlala lesinyi.
Amacephe amabini eflakisi yomhlaba abonelela ngeekhalori ezingama-60, iigram ezine zefiber, kunye nangaphezulu kwemfuno yakho ye-ALA yemihla ngemihla.(Kufuneka utye i-flaxseeds yomhlaba, njengoko i-flaxseeds epheleleyo idlula emathunjini angaxutywanga, oku kuthetha ukuba awuyi kufumana zonke izibonelelo zabo.)
Yongeza i-flaxseed yomhlaba kwi-cereal eshushu, i-oatmeal, i-smoothies, i-yoghurt, i-appleauce, i-muffin kunye ne-pancake batter, okanye udibanise nenyama yenkomo okanye i-turkey ye-burgers okanye inyama yenyama.Yijike kunye nabamhlophe beqanda ukwenza "i-breadcrumbs" yentlanzi okanye inkukhu.Unokuzama ukongeza i-pinch yeflax yomhlaba kwimostade yakho okanye i-mayonnaise ukwenzela ukusasazeka kwesandwich enempilo.
Iminqathe, ibhatata, nesquash zityebile kwi-beta-carotene, i-antioxidant enokunciphisa ingozi yesifo sentliziyo kunye nomhlaza othile.
Iminqathe, ibhatata, nesquash zityebile kwi-beta-carotene, i-antioxidant enokunciphisa ingozi yesifo sentliziyo kunye nomhlaza othile.Enye i-beta-carotene oyityayo iphinda iguqulwe emzimbeni ibe yivithamin A, isondlo esixhasa amajoni omzimba asempilweni.
Akukho semthethweni uthatha i-beta-carotene, kodwa iingcali ziyavuma ukuba i-3 ukuya kwi-6 mg ngosuku iyadingeka ukukhusela izifo ezingapheliyo.Qikelela ukuba?Ibhatata ephakathi iqulethe i-13 mg ye-beta-carotene, i-1/2 yekomityi yejusi ye-carrot iqulethe i-11 mg, i-1/2 yekomityi ye-carrots ebilisiweyo iqulethe i-6.5 mg (1/2 indebe ye-carrots ekrwada iqulethe i-5 mg), kunye ne-1/2 yekomityi yeminqathe.i-nutmeg iqulethe i-4.5 mg.Ngoko ke, ukuzalisa isisu akunzima.
Ukutya iswekile eninzi, ngakumbi kwiziselo eziswiti, konyusa umngcipheko wohlobo lwe-2 yeswekile, isifo sentliziyo, kunye nokutyeba.Injongo ilula: buyisela zonke iziselo ezineswekile ngamanzi, iti, ikofu emnyama, iti yezityalo, ubisi olungenaswekile, okanye ubisi lweskim olungafakwanga swekile.
Ngelixa i-100% yejusi yeziqhamo ayinayo iswekile eyongeziweyo, isengumthombo ogxininisiweyo weswekile yendalo (kunye neekhalori) ezingenayo ifayibha.Ngoko ke, ithathwa njengesiselo esiswiti.Sebenzisa isiqhamo esipheleleyo endaweni yejusi.Ukuba uhlala usela ijusi ukuze uthobe unxano lwakho, yitshintshe ngamanzi.
Kuqikelelwa ukuba umndilili wabantu abadala ufumana phakathi kweponti enye neyesibini ngonyaka.Kwabanye abantu, oku kusasazeka ngokuthe ngcembe kunokukhokelela ekutyebeni.Iindaba ezimnandi zezokuba awudingi ukwenza utshintsho olukhulu ekutyeni kwakho ukukhusela ubunzima.
Kunoko, uphando lubonisa ukuba “indlela encinane yokutshintsha”—ukunciphisa iikilojoule ezili-100 ukuya kwezingama-200 ngosuku ngokutya ukutya okuncinane, ukwenza umthambo, okanye ukudibanisa ezi zimbini—kunokunceda.Ukutya okuncinci kunye nohlengahlengiso lokuzilolonga kulula ukubandakanya kwindlela yakho yemihla ngemihla kwaye kulula ukuyigcina kwixesha elide kuneenguqu ezinkulu zokuphila ezifunekayo ukunciphisa umzimba.
Ukuba ubuya emsebenzini ulambile kwaye ufuna ukutya yonke into ebonwayo, le ngcebiso iya kunceda ukuthintela ukutya kakhulu ekupheleni kosuku.Kodwa akuphelelanga apho.
Ukutya rhoqo kwiiyure ezintathu ukuya kwezine kukwanceda ukugcina amanqanaba eswekile (amandla) esegazini lakho ezinzile kwaye kunika amandla kwimithambo yakho yasemva kwemini.I-snacks enempilo kwakhona ikunika ithuba lokunyusa ukutya kwakho kwezondlo ezibalulekileyo ezifana neprotheni, i-fiber kunye ne-calcium.
I-snacks kufuneka iquke i-carbs etshisa ngokukhawuleza ukutshisa izihlunu kunye nengqondo yakho, kunye neprotheni kunye namafutha athile anempilo ukugcina unamandla ixesha elide.
Ukuba uthanda ukusebenziseka kweebha zamandla, khetha ezo zenziwe ngezithako zokutya okupheleleyo njengeziqhamo kunye namandongomane.
Ukuba unexhala malunga nesinqe sakho, kububulumko ukubeka umhla wokugqibela wesidlo sangokuhlwa.(Ngaphandle kokuba, kunjalo, usebenza ubusuku bonke.)