Izinhlelo ezinhlanu zokudla zabantu abanesifo sikashukela

Sihlezi sithola umbuzo owodwa ofanayo ekhasini lethu laku “Facebook” Diabetic South Africans njalonjalo: ingabe lukhona uhlelo lokudla eninalo? Impendulo bese ithi Yebo, sinalo – here it is. Kodwa lokho akusho lutho olutheni ngoba sonke sinezinhlelo ezahlukene ezithinta ukudla esikudlayo. Abanye bethu badla izitshalo kuphela, abanye badla okwesintu, abanye badla okwabaseNdiya, kanti ke abanye bona badla ngokonga.

Ingakho ke besinogqozi olungaka lokuqhamuka nalezinhlelo ezinhlanu zokudla ziqhamuka ku Sanofi, lokhu kusuka kumasu asuselwe ekudleni kwabaseNyakatho, kwabaseNdiya, abadla izitshalo kanye nabadla okwesintu. Ake uzinike ithuba ubheke lana ngezansi, uphinde uzitholele ngezansi loluhlu olunemniningwano yonke ephelele.

I “Model” ye puleti lokudla

Zonke lezinhlobo zokudla zisebenzisa “https://sweetlife.org.za/healthy-eating-portion-plate/”plate model ukusiza ngomthamo wokudla. Umcabango lana owokuthi uma udla ipuleti lakho lihlukanise kane ukudla okukulona ngokwehlukana nangokomsoco otholakala kulezo zinhlobo zokudla.

1. Faka izitshalo ezihlakune zibe uhhafu epuletini lokudla. Lana sibala imifino ehlukahlukene, izaqadi, amantongomane, izindlubu, iklabishi kanye nezinye izitshalo ezahlukahlukene konke kuyusinqumo esihle ongeke uzisole ngaso.
   
2. Kulo lelo “plate” mase ufaka ukolweni omncane nje, uno “fibre” omningi, kanti ke ne low GI enesitashi esincane. Kanti ke uphinde ufake amazambane asemasha, ubhatata, izimbewu ezahlukahlukene njalonjalo.
   
3. Bese kuthi kulesikhala esincane esisele epuletini sona bese ufaka ukudla okunama “proteins”. Lana sibala inkukhu ekhishwe isikhumba, igalikuni, izinhlanzi, kanye nokunye ukudla okusuka emanzini asolwandle, kube inyama yenkomo ekhishwe amafutha, inyama yengulube, ubhontshisi owomile nokunye njalonjalo. Kubalulekile nokugwema inyama yenkukhu ulamthuthu, kanye nopholoni ngoba lezidlo zinamafutha kanye nosawoti omningi ongadingeki.

Izithelo kanye nokwakhiwe ngobisi

Lezinhlobo zokudla zicebisa ngezithelo ezizicucu ezahlukene.

Uma wenza okudliwayo kwezithelo kungaba umthamo ophakathi kwendawo okubalwa kuwo (amawolintshi, ama aphuma, amapentshisi kanye nobhanana), noma amapentshisi amancane abizwa ngama (plum), okanye inkomishi eyodwa efake izithelo ezahlukene eziqotshelwe phakathi kuyona. Kubalulekile ukuhlala udla ukudla okunika umsoco lana sibala (amantongomane, cheese, kanye nojamu owakhiwe ngamakinati ”peanut butter”) lokhu kuhlanganiswe nezithelo ukuvimba ukunyuka kakhulu kuka shukela.

Kanti ke futhi ungasebenzisa izinto ezikhiwe ngobisi kabili ngosuku, umthamo nje wenkomishi yobisi lenani eliwu (240 ml) lobisi olunamafutha amancane, noma ke 180 wesidlo ”yoghurt” engenashukela nhlobo.

Uhlelo lokudla lwabaseNyakatho

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Ulhlelo lokudla lwabonga imali

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Uhlelo lokudla lwabadla izitshalo kuphela

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Uhlelo lokudla lomdabu

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Uhlelo lwabaseNdiya lokudla

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Sicela usazise ngokuthi iziphi kulezinhlelo zokudla othakasele ukuzizama, okanye imuphi umbono onawo ofuna ukusibonisa ngawo mayelana nokuhlela indlela yokudla kwaba nesifo sikashukela.