Ngaba isisombululo sakho se-2023 sibandakanya injongo yokufumana ukutya kwakho kwimpilo yexesha elide? Okanye zibophelele ekuliseni amanzi amaninzi kwaye utya iziqhamo ezininzi, imifuno, kunye nezihlalo ezizonke? Kuthekani ngojikelezo lweveki lwezilwanyana ezisekwe kwizityalo?
Sukuzibeka ngokwakho ukusilela ngokuzama ukutshintsha imikhwa yakho ngobusuku. Endaweni yoko, uphonononge ezi ngcebiso ezi-23 eziphilayo ezivela kwi-Dietiti ebhalisiweyo leslie Beck Beck veki nganye kunye neengcebiso eziphezulu. Ekupheleni kukaJanuwari, thatha okomzuzwana ukuze uphonononge inkqubela phambili yakho kwaye ukhethe umxholo ocinga ukuba ufuna ukuqwalaselwa ngakumbi kunye nobuchule kwinyanga ezayo.
Enye yezibonelelo zakho ezinkulu zokutshintsha ukutya kwakho yidayari yokutya. Oku kunokubonelela ngokuziqonda okuninzi kunye nokubonisa iindawo zokuphucula. Ukuba injongo yakho kukunciphisa umzimba, uphando lubonisa ukuba ukugcina idayari efanelekileyo yokutya yonyusa amathuba akho okuphumelela.
Rekhoda ukutya kwakho kunye nenxalenye yesahlulo emva kwesidlo ngasinye. Sukulinda kude kube sekupheleni kosuku okanye unokulibala ukutya.
Jonga idayari yakho yokutya ekupheleni kosuku ngalunye. Yintoni oyiphawulileyo? Akukho mifuno yaneleyo? Zininzi iilekese? Inxalenye inkulu kunokuba ucinga?
Abafazi bafuna iiglasi ze-9 zamanzi ngosuku, ngelixa amadoda efuna i-13-ngaphezulu kokuba benza umthambo. Zonke iziselo-nekofu! -Funda idosi yemihla ngemihla yemihla ngemihla.
Ukusela amanzi ngaphambi kokuba kuphele zonke ukutya kunokukunceda uzive ugcwele kwaye ke uthintele ukhuseleko. Ngapha koko, abantu abaninzi abaseli manzi aneleyo ebusika kuba abanxaniwe. Ke lo qhinga olulula uya kukunceda ufeze iimfuno zakho zemihla ngemihla.
Abafazi bafuna iikomityi ezili-9 (2.2 iilitha) zamanzi ngosuku, kwaye amadoda afuna iikomityi ezili-13 (iilitha ezi-3) ngaphezulu ukuba bayazilolonga.
Iindaba ezimnandi kukuba zonke iziselo zonke (ngaphandle kweziselo zotywala) zibala kwimfuno yakho yemihla ngemihla. Ewe, nekofu kunye neti.
Kuqikelelwa ukuba abantu baseKhanada bafumana kuphela isiqingatha sefibre abadinga usuku ngalunye. Abafazi abaneminyaka eli-19 ukuya kwengama-50 badinga iigram ezingama-25 ngosuku, amadoda angama-33. (Abasetyhini abadala kunye namadoda badinga iigram ezingama-21 kunye neegram ezingama-30 zefibre ngemini, ngokwahlukeneyo.)
Ukukunceda ufezekise le njongo, qala ngokukhulisa i-fiber yesidlo sakusasa sakho sakusasa. Zama enye yezi zinto zilandelayo:
Ngokugxila kwi-Polynaturated Polynaturated kunye ne-Mobiourirated iFatos kwi-Deit yoNyanga, ezi ntlobo zamafutha zinxulunyaniswa nomngcipheko ophantsi wesifo sentliziyo. Ngokutshintsha i-fufti egxunyelweyo (yezilwanyana), ezi fats ezinempilo zinceda amanqanaba egazi e-LLL (embi) cholesterol kwaye iphucule ukusetyenziswa komzimba we-insulin.
Imithombo efanelekileyo yamafutha amanqatha i-oyile yembewu ye-dispeure, ioyile yeWanola yojongi, ioyile yeCanola, i-walnuts, imbewu ye-chia, i-FiaxSEed, imbewu nethanga. Ukutya okuyintloko kuquka amafutha amdaka yioli yomnquma, ioyile yeavokhado kunye neoyile yeavokhado, i-peanutdo yeoyile, ii-goanut butter, ii-pistachios.
Ukuzinza kuya kuba kukutya okutyayo kunyaka olandelayo njengoko utshintsho lwemozulu luza ngaphambili. Ukunciphisa inkunkuma yokutya yinto esinokuthi siyenze ukunciphisa i-carbon ye-carbon. Inkunkuma yokutya ephela kwi-Landfills ivelisa i-methane, igesi eluhlaza eluhlaza enegalelo kutshintsho lwemozulu.
Ukuba ukuphulukana nobunzima yenye yeenjongo zakho ezingama-2023, esi sisigqibo ekufanele ukuba senze. Izifundo zibonakalisile ukuba abantu abadla ukuziswa nokugculela kathathu kunokwenzeka ukuba babe kukutyeba kakhulu.
Ukuba utya kancinci, i-hortite enxulumene ne-hormones ukukhaba kwaye uxelele ingqondo yakho ukuba ugcwele. Kuba kuthatha ukuya kwimizuzu engama-20 kwezi mpawu ukubhalisa, ukuba uyatya ngokukhawuleza kakhulu, kuya kuba nako ukukona ngaphambi kokuba umzimba wakho uyazi ngayo.
Isidlo sakusasa, isidlo sasemini kunye nesidlo sangokuhlwa: Beka isitshetshe kunye ne-fork ukuhlafuna emva kokuluma nganye. Sukuthatha isitshetshe kunye ne-fork kude kube ngumlomo wakho nge-100% engenanto. Thatha ii-SIP ezimbalwa zamanzi phakathi kwe-SIP.
Ngaphandle kobungqina obuninzi bokuba ukutya okungakumbi ukutya kulungile kuthi, uninzi lwabalimi batya kancinci. Isikhokelo sokutya saseCanada sicebisa ukuba isiqingatha seplate yakho senziwe ngeziqhamo kunye nemifuno.
Esi siCwangciso seSmart sinokukunceda ufikelele iinjongo zakho zokunciphisa umzimba ezingama-2023. Ngokwenene. Ngapha koko, omnye wabathengi bam benze oku kwiiveki ezintandathu kwaye baphulukana neepawundi ezili-10.
Khonza isidlo sangokuhlwa kwiplate yesidlo sangokuhlwa
Uya kubeka ukutya okuncinci kwiplate, oko kuthetha ukuba iikhalori ezimbalwa, kodwa iplate iya kujongeka izele. Uya kufumanisa ukuba ukutya kwakho ngokukhawuleza kulungelelanisa ukutya okuncinci.
Ukufumana i-fiber engaphezulu, iivithamini, iiminerali, kunye ne-antioxidants ekutyeni kwakho, kutya ubuncinci iziqhamo ezimbini zemihla ngemihla.
Ukufikelela kwiinjongo zakho zemihla ngemihla, yitya iziqhamo (iziqhamo zizonke, hayi ijusi) ekuseni nasemva kwemini.
Ukusela iikomityi ezi-3 ukuya kwezi-5 zeti eluhlaza ngosuku kunxulumene nokukhusela izifo zentliziyo kunye noxinzelelo lwegazi oluphezulu.
Ukusela iikomityi ezintathu ukuya kwezintlanu zeti eluhlaza ngosuku kunxulumene nokukhusela kwisifo sentliziyo kunye noxinzelelo lwegazi oluphezulu. Izifundo zikwabonisile ukuba ukusetyenziswa kweti ture iti bunokunceda amanqanaba egazi (embi) cholesterol. Amagqabi eti eluhlaza atyebile kakhulu kwii-phytochemicals ezibizwa ngokuba yi-Catechins, ezinamandla e-antioxidant kunye ne-anti ye-anti-insulmatory.
Green leafy vegetables are rich in fiber and are good sources of cancer-fighting vitamins A and C, vitamin K, folic acid (a B vitamin), iron, calcium, and potassium. Yintoni engaphezulu, bayimithombo ebalaseleyo ye-Lutein neka-Zeaxanthin, i-phytochemicals yayicinga ukukhusela iikhathalogu kunye nokuthathwa kwemali. Ukongeza, izifundo zibonise ukuba ukusetyenziswa rhoqo kwe-lutein-biby imifuno enamagqabi ayicothisisani ukuhla kwengqondo yengqondo kunye nokunciphisa umngcipheko wesifo se-Alzheimer.
Faka imifuno enamagqabi amagqabi kwi-biby yendawo yakho yemihla ngemihla. Khetha kwi-Arugula, imifuno yeBeet, i-Kalelion Greens, i-Kalelion Greens, i-Lettuce I-Lettuce, Rissieli
Isitshixo sokutya okunempumelelo kunye nexesha elide lokutya kusempilweni ukucwangcisa kwangaphambili ukuqinisekisa ukuba usondla umzimba wakho ngokutya okunesondlo. Ukudibanisa, ukwazi ukuba yintoni isidlo sangokuhlwa esiya kukusindisa uxinzelelo lokufumanisa ukuba ukuphephe ukupheka ekupheleni kosuku oluxakekileyo.
Zama ukucwangcisa isidlo sangokuhlwa kwiveki ezayo. Ukuba kufanelekile, ndincoma ukuba ucwangcise isidlo sakusasa, isidlo sasemini, kunye nokutya. Kwisicwangciso sakho, cinga ngendlela onokuthi ulungiselele ngayo isidlo esinye kwaye uyisebenzise ngokutya kabini okanye ngaphezulu. Yenza isups, ii-casseroles, iitayile zepasta, okanye iipepile ze-chili kwiibhedi ngeempelaveki, emva koko zikhulule kwiiveki ezixakekileyo zeveki. Lungiselela i-batch ye-green ifana nerayisi emdaka, i-fari, okanye irhasi kwi-comker ecothayo. I-Grill okanye ithengise i-salmon eyongezelelweyo ye-salmon okanye inkukhu kwisidlo sangokuhlwa kwisidlo sasemini esikhanyayo ngaphandle kwe-prep ngosuku olulandelayo.
Ii-Herbs kunye neziqholo ziqulunqa ii-antioxididants ezinamandla kunye ne-phymochemicals ezibizwa ngokuba yiPolyphenols, ezinokunyusa amandla engqondo kwaye zikhusela kuMhlaza, isifo seswekile, kunye nesifo sentliziyo.
Ukongeza amayeza kunye neziqholo ekutyeni kwakho kuyindlela esebenzayo kwaye imnandi yokuphelisa iityuwa. Kodwa izibonelelo zokupheka amayeza kunye neziqholo azipheli kwisodium esezantsi. Ii-Herbs kunye neziqholo ziqulunqa ii-antioxididants ezinamandla kunye ne-phymochemicals ezibizwa ngokuba yiPolyphenols, ezinokunyusa amandla engqondo kwaye zikhusela kuMhlaza, isifo seswekile, kunye nesifo sentliziyo.
Zama ezi ngcebiso zokongeza amayeza kunye neziqholo kukutya kwakho (ukuguqula imifuno entsha ibe yomiso, sebenzisa itispuni enye ye-tispoon eyomileyo kuzo zonke iitafile zomfuya omtsha):
Alithandabuzeki elokuba ukutya okusekwe kwizityalo kunokunceda ukukhusela iingxaki zempilo, kubandakanya i-cholesterol ephezulu, uxinzelelo lwegazi, isifo sentliziyo, ukubetha, uhlobo oluthile lomhlaza.
Ukutya ezinje ngeembotyi, iilensi, amantongomane, e-Tofu, e-Elamame, kunye ne-dayh ityebile kwiprotein yesityalo, kunye neevithamini, kunye nee-phytochemicals ezahlukeneyo. Kwaye, baphantsi kakhulu ngamanqatha agxunyeneyo, kwaye uninzi lwazo luyimithombo emikhulu yefibre.
Faka inyama, inkukhu, okanye intlanzi eneproteyini yemifuno ngezidlo ezithathu ngosuku. Nazi ezinye zeembono:
I-tid slaxseeds iqulethe i-fiber inyibilikisi, i-omega-3 i-acid ebizwa ngokuba yi-alpha-linolenic acid (ala), kunye ne-phytochemicals ebizwa ngokuba yi-liger. Uphando lubonisa ukuba ukutya iflakisi ye-flaxser rhoqo kunganceda kakhulu kwe-LDL cholesterol kunye noxinzelelo lwegazi, kwaye unokukhusela isabelethi kunye nomhlaza onomhlaza kunye nomhlaza we-prostate.
Iipuni ezimbini zeflakisi yomhlaba inikezela ngeekhalori ezingama-60, iigram ezine zefibre, nangaphezulu kunezidingo zakho zayo. .
Yongeza iflakisi eshushu kwi-cereal eshushu, i-oatmeal, i-suctor, i-Applesauce, Muffin kunye neBencake Borber Beef okanye i-turkey ye-turgers I-whisk yayo nge-amhlophe i-whites ukwenza "uSearcrumbs" kwintlanzi okanye inkukhu. Unokuzama ukongeza i-pinch yeflakisi yeflethi yakho okanye i-mayoniise yesandwich esempilweni.
Iikherothi, iitapile, kunye ne-squash zityebile eBeta-Carotene, i-antioxidant enokuthi inciphise umngcipheko wesifo sentliziyo kunye nomhlaza othile.
Iikherothi, iitapile, kunye ne-squash zityebile eBeta-Carotene, i-antioxidant enokuthi inciphise umngcipheko wesifo sentliziyo kunye nomhlaza othile. Ezinye ze-Beta-carotene oyityayo iguqulwa emzimbeni ukuya eVithamin A, izondlo ezixhasa amajoni omzimba afanelekileyo.
Akukho gosa ligunyazisiweyo le-Beta-carotene, kodwa iingcali ziyavuma ukuba i-3 ukuya kwi-6 mg ngosuku iyafuneka ukuthintela isifo esinganyangekiyo. Qikelela ukuba? I-potato emnandi iqulethe i-13 mg ye-beta-carotene, ijusi ye-carrot ye-CUPS ye-BRMG iqulethe i-11 mg, i-2/2 yekomityi iqulethe i-6.5 mg (1/2 yeekomityi. I-Nutmeg iqulethe i-4.5 mg. Ke ngoko, ukuzalisa isisu kungekho nzima.
Ukutya iswekile eninzi, ngakumbi kwiziselo ezinesiselo, ukonyusa umngcipheko wakho we-diabetes 2 yeswekile, isifo sentliziyo kunye nokutyeba kakhulu. Injongo ilula: thatha zonke iziselo ze-scares, iti, ikofu emnyama, iti yeti ye-herbal, okanye i-skim ye-skim.
Ngelixa i-100% ijusi yeziqhamo ayinasiliwa eliyi-100, isengumthombo ohlanganisiweyo weswekile yendalo (kunye neekhalori) ezingenasiphelo sefibre. Ke ngoko, kuthathwa njengesiselo esimnandi. Sebenzisa inkonzo yesiqhamo esipheleleyo endaweni yejusi. Ukuba uhlala usela ijusi yokuphelisa unxano lwakho, luyibambe ngamanzi.
Kuqikelelwa ukuba i-avareji yabantu abadala abaphakathi kweepawundi ezimbini kunye ezimbini ngonyaka. Kwabanye abantu, oku kusasazeka ngokuthe ngcembe kunokukhokelela kukutyeba kakhulu. Iindaba ezimnandi zezokuba awudingi ukwenza utshintsho olukhulu ekutyeni kwakho ukuthintela inzuzo yobunzima.
Endaweni yoko, uphando lubonisa ukuba "indlela encinci yokutshintsha" -Cututing 100 ukuya kwi-200 yeekhalori ngosuku ngokutya okuncinci, ukuzivocavoca okuninzi, okanye indibaniselwano yezicelo ezinokukunceda. Ukutya okuncinci kunye nokuSebenza ngokuSebenza kulula ukubandakanya kwinkqubo yakho yemihla ngemihla kwaye kube lula ukugcina ekuhambeni kwexesha kunendlela enkulu yokuphila efunekayo ukuze unciphise umzimba.
Ukuba ubuyela ekhaya uvela emsebenzini ulambile kwaye ufuna ukutya yonke into emehlweni, le tiphu iya kunceda ukukhusela ukhuseleko ekupheleni kosuku. Kodwa ayisiyiyo yonke loo nto.
Ukutya rhoqo iiyure ezintathu ukuya kwezine kuyanceda ukugcina iswekile yakho yeswekile (amanqanaba akho egazi (amandla) azinzileyo kwaye ubonelela ngamandla ngokusebenza kwakho emva kwemini. Ukutya okusempilweni kukwazisa ithuba lokwandisa ukuthathwa kwezondlo ezibalulekileyo ezinjengeeproteni, ifibre ne-calcium.
Ii-snacks kufuneka zibandakanye ii-carbs ezicothayo zokutshisa izihlunu zakho kunye nengqondo, kunye neprotheni kunye namanqatha athile anempilo ukuze uhlale unamandla ixesha elide.
Ukuba uthanda ukulungela imivalo yamandla, khetha ezizenziwe ngezithako zokutya ezifana neziqhamo kunye namantongomane.
Ukuba unexhala malunga ne-waistline yakho, kububulumko ukuseta umhla wokugqibela wesidlo sangokuhlwa. (Ngaphandle kokuba, kunjalo, usebenza itshizi yasebusuku.)