Indlela yokutya esempilweni yabanesifo seswekile

Usandula kufunyaniswa ukuba unesifo seswekile kwaye awuyazi ukuba kumele utye ntoni? Ibukeka njani indlela yokutya esempilweni yabanesifo seswekile? Sonke sisuka apho! Nangona sineendlela zokupheka esikunika zona, kunye nesicwangciso sendlela yokutya esempilweni, kuluncedo ukuqondisisa indlela yokubala isitatshi osityayo, zeziphi indidi zokutya onokuzitya roqo, kunye nokulawula isixa sokutya okutyayo. Elinqaku ligwesileyo lisuka kuAccu-Chek linalo lonke ulwazi oludingayo.

Isitatshi neswekile yegazi

Isitatshi ziiswekile. Ziyaqhekeka emzimbeni zidale iglukhozi, engumthombo wamandla. Ukukhetha isitatshi esilungileyo ususe zonke izitatshi ezicoliweyo (isonka esimhlophe,irayisi emhlophe,ipapa,ikeyiki,amaqebengwane njlnjl.) kubalulekile, kodwa kuyanceda ukukwazi ukubala isitatshi osityayo. Ukubala isitatshi osityayo kwizidlo zakho uzidibanise nethamo leinsulini elililo zingagcina iswekile yegazi lakho iphantse kuba yeqhelekileyo. Jonga kakuhle kulepleyiti yomlinganiselo ilapha 

Ukutya okumnandi njengenxalenye yokutya okusempilweni kwesifo seswekile

Oku kutya kungezantsi kulungele abantu abanesifo seswekile, kuba kuneglycaemic index okanye inet carbs kwaye zincedisa ukulawula iswekile yegazi lakho. Funda ngazo zonke apha.

1. Iimbotyi: Zigcwele iprotini, zisisitatshi ngakoke qaphela umlinganiselo.
2. Imifino engamagqabi eluhlaza. Yitya kangangoko ufuna!
3. Iziqhamo zesitrasi: zigcwele isakhamzimba uC, kodwa uzitye ngomlinganiselo
4. Ibhatata : isempilweni bhetele kuneetapile eziqhelekileyo
5. Iibheri: zigcwele ubumnandi kwaye zinesitatshi esisezantsi
6. Iitumata: zigcwele izakhamzimba uC no E, kunye neayoni
7. iSalmoni, okanye nayiphi intlanzi ineOmega 3 ephezuku kunye neeasidi ezinamafutha(fatty acids)
8. Amazimba: ukuba ukhetha isonka, khetha esinengqolowa
9. Amandongomani: agcwele amafutha asempilweni kwaye anefayibha ephezulu
10. Ubisi: umthombo obalulekileyo wezakhamzimba uD. Iyogathi engenanto engagalelwanga swekile igcwele iiprobhayothikhisi(probiaotics) eziluncedo kwimpilo yesisu sakho.

Qaphela: Oluluhlu oyiloluhlu lwendlela yokutya. Indlela yethu yokutya kakuhle xa unesifo seswekile kukususa isitatshi esicoliweyo wehlise isitatshi kangangoko. Kodwa siyaqonda ukuba wonke umntu unendlela yakhe yokwenza, kwaye sifuna ukukhuthaza wonke umntu ukuba athathe isigqibo sakhe. Ukuba uyakuqonda ukubala isitatsi osityayo  ungakwazi ngcono ukukhetha ukutya.

Ululawula umlinganiselo

Ubungakanani bomlinganiselo  kubalulekile ekulawuleni iswekile yegazi. Nokuba uyasibala okanye hayi, isitatshi osityayo, kubalulekile ukulawula umlinganiselo ukuqinisekisa.Ngalondlela uyakusazi ukuba singakanani isitatshi osityayo, endaweni yokuqikelela ukuba zingakanani. Ngokuhamba kwemini, ukukungachaneki okuncinci kungayibhidisa indlela obala ngayo isitatshi osityayo. Isicwangciso sokutya siyanceda kuba utya ukutya okufanayo zonke iiveki, kwaye ungahlola iziphumo zeswekile yegazi lakho.

Fumana ezinye iindlela zokutya ezisempilweni zesifo seswekile namacebo asuka kuAccu-Check apha.

Translation by Siwaphiwe Sibeko

Photo by Jagoda Kondratiuk on Unsplash