Zempilo, Ukudla
Iiproteni, amafutha, iikhabhohayidrethi: a itheyibhile yokuqulathiweyo kwiimveliso
Health, njengokuba enjalo, nje ayikwazi yomelela, ukuba akuyi kuqiniseka inkqubo isondlo esifanelekileyo. Ngenxa yoko, ukuze ukulinganisa ukutya, kufuneka ube oluthile nolwazi theoretical malunga neemveliso kunye izinto awenze, oko iiproteni, amafutha, carbohydrate. Uluhlu lweekhalori, Kakade, bakwazi ukunceda, kodwa ukuqala ukuba bafumanise ntoni na nokuba yintoni.
amafutha
Ngenye indlela, kunye namafutha ke ephambili yokwakha ukuba iiseli zengqondo kunye luvo. Nangona ukuba kukho ingxaki enkulu ukwakhiwa mzobo elungileyo kwezemidlalo. Ekubeni amanqatha iqine ngaphandle kwazo. Kuyimfuneko ukuba bafunde indlela yokwahlula i 'elungileyo' ukusuka 'embi ". Ngoko ke, amafutha elibona ungambuyiseli nayiphi na inzuzo umzimba, efumaneka zebhotolo kunye okulungileyo - ngayo inyama, intlanzi , etc ...
protein
Protein - ke njengesiseko sokwakha ancedisana amalungu zangaphakathi. Kukho inani asidi acid ziveliswa emzimbeni wethu, kodwa kukho abo zingafumaneka kuphela ukutya. Ngokomzekelo, kuphela iimveliso zobisi, amaqanda kunye neentlanzi zonke iiproteni epheleleyo kuyimfuneko ezifunekayo kuphuhliso eqhelekileyo eziphilayo. Musa ukulibala ngabo acid anokufumaneka iimbotyi, imifuno kunye neenkcubeko yonke.
carbohydrate
carbohydrate kuphela ukunika umzimba ngaphezu kwesiqingatha se-eneji efunekayo ebalulekileyo, ngoko akunakwenzeka ukuba abanike phezulu, kodwa kufuneka ukhethe i ekunene. Ukuze ngaphandle efrijini iswekile, caramel kunye t. D. Oku kubangelwa kukuba loo carbohydrate nangoko bangene igazi, ebangela Jump ngesiquphe insulin, nto leyo esisizathu sokuba zokulwa nale ngxaki rhoqo. Kodwa ukuba ufuna ukuphatha ngokwakho ukuya kwimveliso esimnandi, kuyimfuneko ukuba indawo nabo lactose kunye fructose. Abazange kuphela Akothusi ukufumanisa ukuba umzimba, kodwa akayi kubangela utshintsho isimo.
carbohydrate ezicothayo
The main carbohydrate zibalulekile abantu ngamandla, - polysaccharides starch imvelaphi yemifuno. osemqoka zazo eziphambili kukuba kancinane zifunxe, kanjalo uzinzise iphecana zesisu, waba yokucolwa in elungeleleneyo. Le itheyibhile yokuqulathiweyo leeprothini, nenqatha, iikhabhohayidrethi mibuthoinganceda nale ngxaki. Ngapha koko, enyanisweni kufuneka ukuboyika abo ukutya eziqulathe izixa ezikhulu wesitatshi wena. Le polysaccharides ezisetyenziswa ekutyeni ukugcina microflora okuqhelekileyo ethunjini yabantu. Hi ndlela leyi, oko kunika iimpawu zesondlo wesitatshi ezininzi iziqhamo, imifuno kunye nokutya okuziinkozo. Baphantse wayigcwalisa yonke imveliso itafile. Iiproteni, amafutha, carbohydrate ifomu yabo yemvelo ukutya ezingundoqo ookhokho bethu amakhulu amawaka eminyaka. nokugcina ukutya kufuneka ukoyika Nangona ukuba uya kuba ngcono.
carbohydrate fast
Njengoko etafileni lweekhalori, iiprotheni, amafutha, wekhabohayidreyiti akhoyo phantse kuzo zonke imveliso, kodwa imfuneko mva ukuba silumke. Ngapha koko, ukuba polysaccharides zikhuselekile noko, lo indo- kunye monosaccharides inokuba yingozi ngokwenene. Indlu nganye iswekile, nto leyo kwi wokugaya uqalisa fructose kunye glucose phantsi. Apho ngokugqithiseleyo igazi ezifakwe kule nwebu ngamanqatha. Hi ndlela leyi, nithi ukuba ukutyeba kubantu abaninzi kwabangelwa yi engachananga eMelika ukuba umphumo sucrose akwinzuzo ubunzima, ukutya kunye neswekile - akukho.
vitamins
Fumana iivithamini ezongezelelweyo oluyimfuneko kwahluka ukutya okunempilo. Ukuze ufumane iinkcukacha ezithe vetshe ukufunda ngayo evela isazi oya kuba nako ukhethe isethi ngabanye. Kuyimfuneko eqhelekileyo yokusebenza iiprotheni, amafutha, iikhabhohayidrethi, iivithamini. Le theyibhile iya kukuxelela ukuba ufumane ezi okanye ezinye iivithamini apho:
Vitamin A Kuluncedo kukugcina umbono kunye ulusu ikwimo entle | Iziqhamo nemifuno eziqaqambileyo yellow, isibindi, iiapilkosi, fish oil, itshizi, ibhotolo, iminqathe, amaqanda kunye nobisi |
Vitamin B 1. Ikhuthaza nethe abaqhelekileyo kwi emzimbeni, uzinzise intsalela amanzi anetyuwa, ukusebenza oluchanekileyo kwesibindi | Amandongomane, igwele, ubisi, ehluma, isibindi, irye kunye nengqolowa isonka yamazimba |
Vitamin B 6. Kuyimfuneko ukuba ukufunxeka protein kunye kuqheleke carbohydrate nenqatha ukutya | Iibhanana kunye isonka wokudla, isidlo |
Vitamin B 12. Kuba protein amagama kunye nokusebenza ezinzileyo e-nervous system kunye esibindini. inyama mlonyeni nge division iseli olunzulu | Buckwheat, isibindi, amaqanda kunye neemveliso zobisi |
Vitamin PP (B 3). Omeleza i iphecana zesisu wesibindi | Namandongomane, igwele, intlanzi, irye isonka, inyama, ingqolowa, isibindi neetapile |
Vitamin C. Ekhoyo kuzo zonke iinkqubo igcwala emzimbeni womntu, iyazingenela iinkqubo intracellular enzymatic | Namaqunube, iziqhamo kunye nemifuno ekrwada |
Vitamin E. Kuba ukusebenza erythrocytes zangasese zokusebenza ezinzileyo | Amandongomane, iinkozo yantshula, oli yemifuno, amaqanda, iindawo eluhlaza izityalo, isibindi |
Vitamin D. Wazibandakanya calcium phosphorus ukutya | Ibhotolo, ioli cod isibindi, iqanda sac, inyama, isibindi uyadinga fish |
Folic acid (vitamin B 9). Oku kukhuthaza Yindibanisela nucleic, nokuhlaziya iiseli ngokuma, epithelium zesisu, nezikhumba, ukuyilwa kwalo | orange juice, imifuno eluhlaza, cantaloupe wesibindi |
Vitamin K. Kuba kuqheleke igazi ekunqandeni | imifino eluhlaza |
Kufuneka kuqondwe ukuba etafileni iiprothini, amafutha, iikhabhohayidrethi kunye neevithamini akuthethi ukuthetha ngqo malunga nenani nokudla ukudla okuthile. Konke okulungileyo moderation. Ngokukodwa, kwimeko iivithamini ngokulula kwenzeka libanda zabo, kusenokwenzeka ukuba nangoko ziboniswe eluswini ngokohlobo kwamaqhakuvana.
Iiproteni, amafutha, iikhabhohayidrethi: itheyibhile
Amaxesha amaninzi calories itafile eziyimfuneko kwabo bantu abo baxhalatyiswa yimpilo yabo okanye badlale imidlalo. Kwaye count kufuneka wenziwe ngokubanzi kwaye ithathele ingqalelo amandla ezilahlekileyo. Le nkcazelo iyimfuneko midlalo abaye zokudla zabo, yaye abantu abaqhelekileyo phila ubomi obusempilweni.
Ngoko ke, ngaphambi kokuba imveliso itafile. Iiproteni, amafutha, carbohydrate iqulethwe kuwo, ibalwe 100 grams nganye. Ngoko kuyimfuneko ukuba siqonde eyona nto ibalulekile ukuze isikhondo nabani, singasathethi ke newbie obaqondayo kuphela iziseko isondlo esifanelekileyo. Ingxaki ukuhambisana kweemveliso. Abanye ukutya "enzima", kufuneka sihlanganise nenye efanayo, nto leyo esisizathu sokuba apha ekuhambeni iinkqubo kwemichiza zonke carbohydrate ezifunyenweyo kunye namafutha iza kubenzakalisa okanye elinye ixesha fithi. Le theyibhile ingezantsi iiproteni, amafutha, iikhabhohayidrethi, iqinisekisa nje uluvo yeengcali ukuba iyingozi kakhulu ke iimveliso kudlula amanyathelo ezininzi processing: eyemayonnaise, imajarini, neoli, etc ...
Siseko ezisisiseko unikezelo lwamandla eyahlukileyo
Ayikwazi zidityaniswe kwi iiproteni idayethi carbohydrate (intsingiselo isidlo ngalinye). Oku kungenxa yokuba efuna incindi ezahlukeneyo esiswini ngenxa yesisu yabo. Ngoko ke, umzimba kuya kuba nzima ukujamelana nawo. Kungcono ukudibanisa imveliso zohlobo olufanayo, ngokuba iimveliso nomgubo efanayo nghena wokugaya, kunye protein, baqale ibhadule.
Kuyimfuneko ke ngoko ukudibanisa ekunene iiproteni, amafutha, carbohydrate. itshathi ehambelanayo ukunceda ngale.
Amafutha, iiprotheni | Iimveliso 'Natural " | carbohydrate |
Amandongomane, inyama, amakhowa, iinkukhu, imidumba, intlanzi, seqanda, iimveliso zobisi, isuphu | iwayini, imifuno, ivatala, iziqhamo, imifuno, namaqunube, ayo Dry zendalo | Ubusi, isonka, itshokolethi, okuziinkozo, iswekile, iitapile |
It zinokudityaniswa kunye neemveliso i 'yendalo' | It zinokudityaniswa kunye iikhabhohayidrethi iiprothini kunye namafutha | Ingasetyenziswa kunye neemveliso i 'yendalo' |
yokwamkelwa alelwe iicarbohydrate | yokwamkelwa alelwe kwiiproteni namafutha |
Ngenxa yoko, ngokulawula ukutya wakho ukuphucula impilo yakho kakhulu. Ukuze wenze oku, kufuneka nje ukuba ukudibanisa ngobuchule iiproteni, amafutha, carbohydrate. I table isetyenziswe nje kuphela imveliso kuyo, kodwa kwezinye, ewela ngaphakathi kula maqela. Kusenokuba lula kakhulu ukubala otya ngayo yonke imihla, nto leyo ibaluleke ngokukodwa ekutyeni, ukuphucula impilo jikelele okanye ukuncitshiswa umzimba. Ngaloo ndlela, unako ukuthintela ezininzi iingxaki ezinxulumene ne zempilo. Ubani akwazi ukuba inyathelo lokuqala kunye zibalulekileyo umendo kwi nempilo, nethemba iiprotheni ukutya, amafutha, carbohydrate. Le theyibhile iya kuba luncedo seswekile.
ukudla ngomumo
Ukuba sithethe osidingayo ukudla ngomumo, ixabiso lokugqibela iya kwahluka kwesiseko kwi mveliso. Ngoko ke musa ukumangaliswa ukuba ezingaphezulu kilojoules, iikhabhohayidrethi, iiprotheni, amafutha. Itheyibhile kulo mzekelo swi nga pfuna, kuba oko kuxhomekeke kwizinto ezininzi: unyango ubushushu ziya kuboniswa iimveliso kunye ixesha elide kangakanani; nesiya; zokungahambisani onke amacandelo, njalo-njalo. Ngoko ke, kukho umxholo yabo osidingayo itafile iimveliso kwaye iya kuba efanelekileyo kuphela xa kukho efanelekileyo ukwahlukana ngamandla. Kufuneka silumke kakhulu ngomzimba wakho.
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