Ukuba nesifo seswekile akuthethi ukuba kufuneka utye ukutya okukruqulayo okanye okungafunekiyo. Zininzi iindlela zokutya ezinempilo nezinambitheka kakhulu ezinokubangela iswekile egazini.
Uluhlu lokutya oluprintiweyo
Ukuba unesifo seswekile, olu luhlu luprintwayo lulandelayo lunokukunceda wenze izigqibo ezifanelekileyo zokutya. Inokukhangelwa kwi-Intanethi okanye ikhutshelwe ukuze uprinte kwaye uhambe nayo okanye ubonise kwifriji yakho. Ukuba ufuna ukukhuphela uncedo, jonga eziiingcebiso eziluncedo.
Amanqaku afanelekileyo- Izicwangciso zokutya okusempilweni zokuCinga
- Ukukhetha ukutya ekutyeni okuThoba umzimba okuTyebileyo
- Ukutya okutyayo kweswekile
Ukutya kuluhlu
Ukulandela isicwangciso sokutya seswekile kunokubonakala kunzima, kodwa xa uxhobile ngolwazi oluchanekileyo, kuba lula ngokuhamba kwexesha. Njengoko ulwazi lwakho lukhula malunga nokutya okuthile okuchaphazela njani iswekile yegazi emzimbeni, ukhetho lokutya luya kuba yimpepho. Ngokwe- Umbutho weSwekile yaseMelika (ADA) Ukutya okulandelayo kunokuzonwabisa kwimenyu yeswekile:
kuchaphulo olu malunga noomama bathanda abantwana bakhe
- Iinkozo ezipheleleyo: Gwema iinkozo ezicoliweyo kunye nomhlophe okanye umgubo ocoliweyo ukusukela, ngokwe-ADA, zibandakanya kuphela indawo enestatshi yengqolowa. Cinga ngaphandle kwebhokisi kwaye unike iinkozo ngaphandle kwengqolowa, njengequinoa, farrow, millet okanye triticale.
- Iibhontshisi kunye nemidumba: Iibhontshisi zibonelela ngefayibha, iprotein, kunye nedosi enzima yesondlo. Zikwabiza kakhulu kwaye zinokuguquguquka. I-ADA icebisa ukubandakanya izidlo ezininzi zeembotyi kwindlela otya ngayo veki nganye.
- Imifuno: Abantu abaneswekile banokonwabela imifuno yesitatshi kunye non-starchy, kodwa imifuno enesitatshi enje ngeetapile, ithanga, kunye nombona kufuneka zisetyenziswe ngokumodareyitha. Ukukhetha okungekho isitashi njengamakhowe, icauliflower, ukhukhamba, kunye nemifuno kufuneka izalise isiqingatha seplate yakho kwisidlo ngasinye.
- Iziqhamo: Iziqhamo zibonelela ngesondlo kunye nencasa eswiti ngaphandle kokufaka iswekile ecoliweyo, kodwa zichaphazela iswekile yegazi. I-ADA ithi kwiwebhusayithi yayo uninzi iziqhamo Unesalathiso esisezantsi se-glycemic kwaye unokuyonwabela. Ngaphakathi kwindlela yokutya yokutya okune-glycemic, iziqhamo eziwela kuluhlu oluphakathi kwizikali ezinje ngeevatala, ipayinapile, iidiliya, kunye namakhiwane omisiwe kufuneka atyiwe ngokumodareyitha.
- Ubisi: Ngokwe-ADA, ubisi isezantsi kwisikali se-glycemic, ke ukudibanisa iimveliso zobisi ezinamafutha asezantsi kwindlela otya ngayo yindlela elungileyo yokufumana ikhalsiyam kunye nezinye izakhamzimba.
- Iinyama kunye neeprotein: Iiproteni ezisekwe kwizityalo ezinje ngeembotyi kunye namandongomane, ukutya kwaselwandle, iinkukhu, itshizi (amafutha asezantsi), kunye namaqanda ngaphezulu kuluhlu lwe-ADA iingcebiso ngokutya .
Ukudibanisa konke ukutya
Ngemifuno kunye neziqhamo, zonke iintlobo zilungele isicwangciso sokutya seswekile. Khumbula ukuba ukucotha kokucolwa kwesiqhamo okanye imifuno, kungcono. Faka ifayibha eyoneleyo, njengokutya ixolo leapile, kwaye udibanise into yokutya nenani elincinci leprotein kunye / okanye amanqatha. Ezi zezinye zezinto ezibalulekileyo ezisisiseko kwisidlo seswekile.
Ukutya okuqhubekileyo
Ukutya okupheleleyo kuyakhuthazwa kwisicwangciso sokutya esisempilweni, kodwa nokuba unesifo seswekile okanye akunjalo, ngamanye amaxesha kufanelekile kwaye kuyimfuneko ukuxhomekeka kwimveliso yokutya esele yenziwe. Izinto ezinjalo zibandakanya i-entree eqandisiweyo, iisaladi ezilungisiweyo, kunye nesuphu enkonxiweyo Cinga ngezi zinto zilandelayo:
- Imifuno esekwe kwimifuno okanye iimbotyi
- Imifuno elungiselelwe, iqanda, ukutya kwaselwandle, ukutya kwaselwandle, okanye iisaladi zeembotyi
- I-gelatin engenashukela, iipandi ezinzima, okanye i-tshokoleta
- Ijam / ijeli ezingenashukela
- I-condiments (iswekile esezantsi ukuba kunokwenzeka)
- isosi
Ixesha lokutya kunye neeHerbs
Akukho zithintelo kwimali okanye kuhloboimifuno emitsha okanye eyomileyokunye neziqholo onokuzisebenzisa. Zongeza ukunambitheka kunye nokuthungwa kokutya kwaye ziluncedo olwahlukileyo kwiswekile ekunokuthi kungabikho kwiresiphi. Ukuba unoxinzelelo oluphezulu lwegazi, licebo elihle ukunciphisa ityuwa yakho.
Ungasusa njani ivumba leentlanzi kwinja
Ezinye iindlela zeswekile
Iilekese zihlala zithathwa njengomda kubantu abaneswekile. Kodwa ungazenzela ezakho izinto ezimnandi ngoStevia, esisityalo esimnandi, okanye iswiti eyenziweyo. Kusempilweni kakhulu ukusebenzisa ezi zinto ziswiti kancinci. Kuba i-aspartame iqulethephenylalanine, yithintele ukuba une phenylketonuria.
Thatha ulawulo lokutya kwakho
Gcina olu luhlu lokutya okunesifo seswekile njengoko uhlengahlengisa kwindlela otya ngayo. Unokumangaliswa kukufumanisa ukuba zingaphi izinto ezilungileyo zokutya ezisonwabisayo njengoko ubukele iswekile yegazi kunye nokutya okutyayo.
