Ukuqalisa ubomi obusempilweni – nokuquka ukukhetha iindlela ezizizo zokutya – kudlala indima ebalulekileyo ukunciphisa izifo ezilwana nempilo yakho ezifana nesifo sentliziyo, iswekile, ukutyeba ngokungaphaya komlinganiselo kunye nesifo somhlaza.
Ukuqalisa ubomi obusempilweni – nokuquka ukukhetha iindlela ezizizo zokutya – kudlala indima ebalulekileyo ukunciphisa izifo ezilwana nempilo yakho ezifana nesifo sentliziyo, iswekile, ukutyeba ngokungaphaya komlinganiselo kunye nesifo somhlaza.
Ukuze ke ufumane ubomi obusempilweni ubani kufuneka alungise indlela yokutya, iqondo lokuzilolonga kunye nezinye izinto abazenzayo abantu ezifana nokutshaya. Kuyafuneka kwakho ukuba umntu agcine umlinganiselo onguwo womzimba wakhe. Ukuba umkhulu ngaphezulu kunomlinganiselo, uyacetyiswa ke ukuba ulandele iingcebiso ngokutya okuzakukwenza ukuba uhle phantsi kweso elibanzi lomcebisi osemthethweni ngezokutya.
Ukuzilolonga rhoqo kudlala indima enkulu kubomi obusempilweni. Ukuba khange khe uzilolonge noba kukanye okanye ixesha elide kufuneka udibane nogqirha wakho akucebinge ngeyona nto unokuqalisa uyenze. Ukuba uyatshaya licebiso elokuba uyeke ukutshaya.
ISouth African Food Based Dietary Guidelines neyenzelwe abadala yimigaqo ethile edwelisiweyo neyenzelwe ngokukhethekileyo abemi beli loMzantsi Afrika.
Le migaqo ke yenziwe yayimigca elula ukuyifunda nokuyiqonda. Kubalulekile ke ukuba ubani kuyo yonke le migaqo abenendlela esempilweni yokupheka kuquka ukubilisa nokufutha, ukubhaka nokugcada kwi-oveni kanye nokosa inyama emalahleli.
Nciphisa ukongeza amafutha (afana nemargarine, i-oyile, i-bhotolo, i-lard, i-mayonayizi kunye netshizi) za ulungisa ukutya. Nazi ezimbalwa ezicatshulwe kwinxalenyeyeSouth African Food Based Dietary Guidelines:
Yonwabela iintlobo-ntlobo zokutya. Lo ntlobo-ntlobo sithetha ngaye ke apha uthetha izinto ezityiwayo ezahlukeneyo ekutyeni okunye/kwixesha lokutya ngalinye, ngeentsuku ezahlukeneyo usenza ukudla kwakho ngeendlela ezahlukeneyo. Oku kuqinisekisa ukuba ukudla kwethu kunezakha-mzimba ezaneleyo kwaye kuyonwabeleka. Ngokuya ke iplayiti le inemibala emininzi yokutya kubangcono konke kusenzelwa wena.
Yibangumntu othandayo ukuthabatha inxaxheba ezintweni
Ukuzilolonga maxa onke kunenzuzo eninzi kuquka nokulawula ubunzima bomzimba wakho, kucutha namathuba wokubane siphon sentliziyo kunye nesifo samathambo, ukuphumla nendlela eyamkelekileyo yokulala. Zama ke ukwenza malunga namashumi mathathu ukuya kumane anesihlanu ukushukumisa umzimba wakho mihla yonke (ukuhamba, ukubaleka, njalonjalo). Elinye icebo kukuba ukwenze oku kathathu ngosuku imizuzu elishumi lixa ngalinye. Wathathe onke ke amathuba avelayo wokuba ushukume!
Sela amanzi abemaninzi acocekileyo nakhuselekileyo
Wonke umntu kumele asele malunga nesithandathu ukuya kwisibhozo seegilasi zamanzi (nangaphezulu ke ngenxa yonxano nangenkangeleko entle yomzimba) acocekileyo nakhuselekileyo yonke imihla. Oku kuquka iRooibos kunye nezinye iziphungo ezibumachizarha. Umntu ke funeka enze ukutya istatshi kubekhona kuzo zonke izidlo. Istatshi siquka umgubo, umngqusho, isonka, I rayisi, ipasta, iitapile, iiseriyels kunye nebhatatata. Ezi zidlo zityebile kwicarbohydrates, zinguvimba wamandla, kwaye funeka zidliwe kwizidlo zonke. Kuhle ke ukukhetha ezi zingangxengwanga izidlo kuba zona zinciphisa amathuba okukhula kwezifo ezifana nokutyeba ngaphaya komlinganiselo, umhlaza kunye nesifo sentliziyo. Ukudla okungahluzwanga ke kuquka isonka sengqolowa, ipasta yengqolowa, iseriyels ezingasefwanga, i-oats kunye nomgubo.
Yitya imifuno emininzi neziqhamo mihla yonke
Iziqhamo nemifuno zityebile kwiivithamins, kwiminerals kwaye zinamanzi kwaye umntu kufuneka azimisele ekutyeni noba zizahlulo ezintlanu nangaphezulu ngemini. Zama ke ukudla intlobo ezahlukeneyo ingakumbi enovithamin C (itomato, cannage family, iguava kunye neziqhamo ezimuncu) nemifuno eluhlaza nemnthubi.
Yidla iimbotyi ezomileyo, iinuts, ilentils kunye ne soy rhoqo
ILegumes (okanye iproteins zeziqhamo) mazidliwe kabini kathathu ngeveki. Noko azixabisi kakhulu, zityebile kwiiproteins azihluzwanga kangako kwaye azinamafutha maninzi kwaye zingaxubeka msinya kwisuphu nesityu.
Inkukhu, intlanzi, inyama. Ubisi okanye amaqanda
Kwezi zinto zibalwe apha ubani kufuneka ke adle imbijana kodwa zingadliwa imihla ngemihla. Ukudla okwenziwe ngezilwanyana kuthande ukubanamafutha kakhulu kwaye uluntu luyathanda ukudla oku ngaphezulu kokuyimfuneko. Zama ke ukuxuba nemifuno ukufumana iiproteins kunye nentlanzi efana nosnoek, sardines, pilchards, mackerel, kunye nesalmon kunye ke nenyama ebomvu.
Amafutha makangadliwa iintsuku zilandelelana
Ukudliwa kwamafutha kufuneka kubenomda othile, ingakumbi lawo kuthi kudadiswe into kuwi nalawo akhuphelekayo. Amafutha wezilwanyana, iimveliso zederi ezinamafutha, ichocolate, icoconut, imagarine, iimveliso ezinecream, ukutya okubhakiweyo okufana nepie, neebuscuits ezithengwe evenkileni kunye naoyile ipalm (efumaneka kwicoffe ne artificial cream) zonke ezi yimizekelo yamafutha ekufuneka enomlinganiselo. Usebenzise i-oyile i-canola okanye i-olive endaweni ye sunflower, ze uqabe ipeanut butter esonkeni endaweni yemagarine.
Ityuwa nayo mayingasetyenziswa kakhulu
Sebenzisa nje isuntswana lwetyuwa ekutyeni kwaye ukubalekele ukusebenzisa letyuwa ihlala iphez’kwetafile. Kungcono usebenzise izipayisi ezingenatyuwa kangako kunye neherbs ukongeza isongo ekutyeni kwakho. Kwakho kubaleke ukutya osele kwenziwe okunetyuwa eninzi.
Sebenzisa ukutya neziselo ezineswekile kambalwa, hayi phakathi kwamaxesha okutya
Iswekile ingathi isetyenziswe ngokomlinganiselo njengenxalenye yokutya okukhuthazwe yingcaphephe kwezokutya., nangona kunjalo kufuneka ukubaleke ukutya izinto eziswiti neziselo kuba zingathi zibangele ukubola kwamazinyo.
Ukuba usela utywala sela ngononophelo
Utywala bunika amandla kuphela kwaye abunazo ezinye izakha mzimba. Umntu akadingi kusela tywala, kodwa ukuba wenza njalo, kufuneka enze ngokwemilinganiselo esemthethweni (isiphuzo esinye kwabasetyhini ezimbini kumadoda ngosuku). Ukusela okwamkelekileyo yinkonkxa enye kuphela, ne thodi enye yebranti, nomyinge we 125ml kwiwayini kunye ne 60ml yeSherry.
