Ukutya Daily okunempilo. Ngaba kunokwenzeka?

Nutrition, njengengqiqo, ngaba iyaziwa phantse kubo bonke abantu, kodwa kuphela isixa elincinane ngokwentelekiso wabo babambelele kuwo rhoqo kubo bonke ubomi babo. Ngelishwa, inkoliso yethu okanye ngenxa yeengxaki zemali, okanye ekungazini nobuvila akuthethi ngqo imigaqo ngokungenamkhethe elula ubonelelo. Yiloo nto abaphila ngokufuthi ubunzima okuthile esiswini kunye nokutyeba.

Nutrition izithumele ezityiwa umntu obaluleke ngakumbi ukuba ubomi iimfuno zomzimba. Ezi ziquka:

1. Ukuthobela iindleko zamandla ukutya okunesondlo kunye neemfuno eziphilayo ngamnye. Bokuphila yesondlo imigangatho abadala masanele ngokupheleleyo iindleko zamandla, yaye kufuneka aqinisekise ukukhula olululo kunye nophuhliso lwabantwana.

2. Intsalela saleli enika umlinganiselo echanekileyo izinto ezityiwayo eziphilayo esebenzayo - amafutha, iikhabhohayidrethi, iiproteni, iiminerali neevithamini. Oku kuxhomekeke ekubeni sex womntu, indawo yokuhlala kunye nohlobo lomsebenzi wakhe.

3. Nutrition kwaye ibonelela ukulingana ngokupheleleyo womfuno kunye nezilwanyana amafutha kunye neeproteni.

ukutya okunesondlo, le menu leyo iquka iintlobo ezahlukeneyo iimveliso, kuhlangatyezwe iimfuno zemihla ngemihla omzimba kuzo zonke izinto eziyimfuneko. Ngoko ke, lo osidingayo inani ngemihla ngomyinge we-15% kufuneka luqulathe igama protein, 30% - evela amafutha kunye 55% - evela carbohydrate. Ebantwaneni, umlinganiselo yi-15%: 15%: 70%. Zokungenisa amanqatha 60-70% kufuneka avunyelwe, kwaye 30-40% - isityalo. Bonke kufuneka babe entsha. Kungcono ukuba zilungiselele wena, ngokuba le ndlela kuphela uya kuba qiniseka eziqhelekileyo imixholo ipleyiti yakho.

ukutya okunezondlo ibizwa ngokucacileyo kuboniswe kwi ethandwa kakhulu mva nje iphiramidi yokutya. Yokudla ngemihla kufuneka luqulathe amafutha, zemifuno neeoyile, ziilekese, 2-3 servings zokutya protein (iinkuku, inyama, intlanzi) 2-3 servings yeemveliso zobisi (iyogurt, kefir, ubisi, cream ezimuncu), 3-4 servings zemifuno, 3 servings 4 zeziqhamo namaqunube, 6-10 servings yesonka, ipasta okanye cereal. Zonke iimveliso kufuneka ukuba yahlulwe ibe izidlo 4-5. Kufuneka uthathe ingqalelo imigaqo zokungahambisani iimveliso. Ngoko icala esityeni ilungileyo inyama okanye intlanzi ziya kuba okuziinkozo, imifuno okanye pasta. Kungcono ukuba sidle ukudla ngexesha elinye, kwakunye umzimba apha naphaya ngcono kuphuhliso enqanda ukutya ezikhuthaza yokuwa amanqatha, iiprothini kunye carbohydrate.

Olufanelekileyo ukudla uyakwazi ukubuyisela ukusebenza phecana zesisu, kusiza yokuphucula impilo kunye nezifo. Into ebalulekileyo ekwakhiweni ngesondlo kukuba zokusela ukutya kufuneka eze nokwaneliseka.

Kutshanje, isondlo ubengo, ngokuchasene ukuya kwenye kwinkqubo - izidlo ezahlukeneyo, kuqikelelwa ukuba menu ingafunyanwa kwi websites enikelwe ukutya Montignac, Shelton, Malakhov. Ezi bakudle zisabangela impikiswano eshushu phakathi ambulensi, oogqirha, kunye abalandeli kubekho ulawulo olunjalo. Kakuhle eli inkqubo amandla eyahlukileyo ilula: kuyimfuneko ukusebenzisa iimveliso kuphela ehambelanayo. Kukho yonke ehambelanayo itafile apho kwaye kufuneka abazikhethayo.

Le ngxoxo iphambili abaxhasi lo mbuso ukuba ukwetyisa epheleleyo kwezondlo zifuna enzayim ezahlukeneyo, kwaye kuhlukumeza iinkqubo ze ukwetyisa. Umgaqo esisiseko - sidle izakhi kunye iikhabhohayidrethi, ngeeproteni ziiprotein. Imifuno kunye amakhambi zidityaniswe kunye namaqela zombini imveliso, kwakunye amafutha, nangona amarhamente kukho loo mandla apho imveliso yezilwanyana kunye nemifuno ngokubanzi sukuxuba.