Abaninzi bezondlo bacebisa ukunciphisa umzimba kunye nokugcina ifom efanelekileyo ukusebenzisa inkqubo yokutya okweqhekeza. Kudala inani elikhulu labantu liyixabisa le ndlela kwaye liqinisekisa ukuphumelela kwalo.
Iyintoni ukutya okuqhekezayo?
Ukulawula isixa sokutya esidliwe, kungekhona ukulamba nokufumana zonke izinto eziyimfuneko kumzimba, le nkqubo yaqulunqwa. Ngenxa yesondlo esincinci, umzimba ugcina isantya esiphezulu seqondo, okuvumela ukuba uchithe iikhalori ezininzi.
Imigaqo yondlo:
- Ukutya kwansuku zonke kufuneka kuqule okungenani ukutya oku-5, phakathi kweyiphi ikhefu ekufuneka ibe nekhefu ngaphezu kwama-3 iiyure.
- Kubalulekile ukubeka esweni ubungakanani besahlulo, kufuneka sibekwe kwi-1 tbsp. Ukulawula oku, zithenge isitya esikhethekileyo.
- Ukutya okuxhatshazwayo yinkqubo esekelwe kumgaqo ofuneka ukuyidla, nangona ungafuni. Ngaphandle koko, isiphumo esifanelekileyo sale nto asiyi kwenzeka.
- Kungcono ukuba ukuba imenyu yokudla kwasekuseni imele ibe ne-carbohydrates, umzekelo, ukusuka kwii-grain. Ukutya kwasemini, kufuneka ukhethe izitya ezitshisayo, umzekelo, isobho. Ukudla isidlo kukunconywa ukuba ukhethe ukunyathela imifuno okanye i-salads, kunye nentlanzi okanye inyama.
- Njengoko utywala ungasebenzisa iimveliso zobisi ezomuncu, i-salads kwimifuno nezithelo, izithelo ezomileyo.
- Iyure enye ngaphambi kokulala, uvumelekile ukusela 1 tbsp. i-kefir ye-fat fat okanye ijusi yemifuno.
- Ukulahla ubunzima obuninzi, khetha ukutya okuphantsi kweekhalori ekudleni kwakho. Imenyu yemihla ngemihla kufuneka ibe nomxholo wekhalori ongaphezu kwama-1300 kcal.
- Musa ukulibala malunga nomlambo, imihla ngemihla kufuneka uphuze ubuncinane 1.5 ilitha. Gcina nje ukhumbule ukuba le mali ayibandakanyi ii-teas, izandi kunye nezinye iziyobisi.
- Kunconywa ukwenza imenyu kusengaphambili ukwenzela ukubala inani lokutya kunye nexesha phakathi kwabo.