Elizabeth Bailey
Amafutha amancinci - ngumgaqo osisiseko wokutya okunamafutha aphantsi. Ukunciphisa amanqatha kwisidlo sakho semihla ngemihla kuthiwa kukunceda ukuba unciphise umzimba kwaye uphucule impilo yakho ngaphandle kokubala rhoqo iikhalori. Endaweni yoko, ufumana amandla akho kwiiprotheni kunye neecarbohydrates. Kodwa ngaba oko kusempilweni ekuhambeni kwexesha? Yiloo nto ukutya okunamafutha aphantsi.
Kusebenza njani ukutya okunamafutha aphantsi?
Amafutha aneekhalori ezininzi ngakumbi. Ngeekhalori ezimalunga nethoba ngegram nganye, iqulethe malunga neekhalori eziphindwe kabini, umzekelo, iiprotheni okanye iicarbohydrates (malunga ne-4 kcal). Ukuba amanqatha agcinwa ngexesha lokutya, iiprotheyini ezininzi okanye ukutya okutyebileyo kwe-carbohydrate kunokutyiwa njengembuyekezo yokusetyenziswa kwe-kilocalorie efanayo. Yiloo nto kanye ukutya okunamafutha aphantsi kuthatha inzuzo. Ngolu hlobo lokutya, umxholo we-fat kukutya kwansuku zonke uyancipha ukuya kuma-30 ekhulwini. Ukutya okugqithisileyo kukwacebisa ukuba kuncinci njengepesenti ezili-10 zamanqatha ekutyeni kwemihla ngemihla.
Eyona nto ilungileyo ngayo kukuba: Ukuthathwa kwemihla ngemihla malunga neepesenti ezingama-30 zamafutha exabiso lilonke leekhalori zihambelana ngqo neengcebiso zangoku zesondlo, ezifana nezo zikhutshwe nguMbutho waseJamani weSondlo.
Yintoni kwaye ndingayidla kangaphi ngokutya okunamafutha aphantsi?
Kukho imithetho emithathu esisiseko yokutya okunamafutha aphantsi ekufuneka usoloko uyilandela:
- Yitya kuphela xa ulambile ngokwenene
- Yeka ukutya xa uhluthi
- Thatha kuphela 30 ekhulwini ngosuku, i. H. malunga ne-60 grams yamafutha, ngokwayo
Ngelixa kufuneka utye amanqatha amancinci kwi-fat-fat diet, ungatya yonke enye into. Ukutya okunconyelwayo kuquka iziqhamo, imifuno, inyama ebhityileyo, intlanzi, ubisi olunamafutha ancitshisiweyo, iitapile, irayisi, kwanepasta.
Ziziphi iingenelo kunye neengozi zokutya okunamafutha aphantsi?
Ngokomzekelo, ugxininiso lokutya okuphantsi kwe-fat-fat luhluke ngokupheleleyo kwi-carb ethandwayo yokutya. Kule meko, ukutya okune-carbohydrate okufana ne-pasta okanye irayisi kuphantse kube yi-taboo, ngelixa amanqatha ayingxaki. Kodwa ziziphi iingenelo kunye nokungonakali kokutya okunqanda kakhulu amanqatha?
Izibonelelo zokutya okunamafutha aphantsi
- Akukho ndlala kunye nokubalwa kweekhalori
- Phantse yonke into inokutyiwa
- Ihambelana neengcebiso zangoku zesondlo
- Ikhuthaza ukuphathwa ngokuqaphela kokutya
- Ukunyamezela kwexesha elide kunokwenzeka ngaphandle kwempembelelo ye-yo-yo kunye neminqweno
Ukungalungi kokutya okunamafutha aphantsi
- Ukunyuka kancinci kwexesha elifunekayo lokucwangcisa nokupheka
- Kunzima ukulawula ekuhambeni kwaye xa usitya ngaphandle
- Isebenza ngaphantsi kune-carb ephantsi kwixesha elifutshane, ngokwezifundo
Ingaba ukutya okunamafutha aphantsi kufanelekile?
Ngazo zonke iingenelo kunye nokungonakali, ukutya okunamafutha aphantsi kufanelekile kuye nabani na ofuna ukunciphisa umzimba okanye ukuthintela ukutyeba ngendlela enempilo, yexesha elide. Ngaba ungathanda ukunciphisa umzimba ngokukhawuleza nangexesha elifutshane? Emva koko kuya kufuneka ubhenele kolunye uhlobo lokutya.
Imingcipheko yokutya okunamafutha aphantsi
Ngaphandle kweenzuzo zokutya okunamafutha aphantsi, kukwakho neengozi ezithile. Ukuba utya ezimbalwa kakhulu ze-polyunsaturated fatty acids ezibalulekileyo zomzimba, oku kunokwenzakalisa amanqanaba egazi lakho. Ezi asidi zikhethekileyo ezinamafutha afumaneka ikakhulu kwiintlanzi nakwi-oyile yemifuno. Nangona kunjalo, la mafutha anokuhlanganiswa ngokulula kubomi bemihla ngemihla kwaye imingcipheko enjalo inokuthintelwa ngokufanelekileyo.
Ukutya okunamafutha aphantsi kuninzi okungekho okunye ukutya: ukutya okutyebileyo okukhethiweyo, akukho ndlala, kwaye akukho mbingelelo. Kwangaxeshanye, ngokwezifundo, ayisebenzi kangako kunezinye iindlela zokutya. Ngokubanzi, nangona kunjalo, inokudibaniswa lula kubomi bemihla ngemihla, ekubeni phantse yonke into inokudliwa. Kwakhona ithembisa into enokubaluleka ngakumbi kunayo nayiphi na ilahleko yobunzima: impilo.
