Ukutya - yintoni na? Ukutya okunyanga, ukutya kokulahleka kwesisindo

Kwihlabathi lanamhlanje, umxholo othi "ukutya" awuhlanganiswanga rhoqo ngaphandle kokuba iintsana. Eli gama lidla ngokuchithwa ngokulahlekelwa kwesisindo. Kodwa ngaba kunjalo njalo?

Imbali yokutya

Ngokuqhelekileyo, ukutya kukusetyenzana yemithetho ethile yokutya, elawula umlinganiselo, ukwakhiwa kweekhemikhali kunye neendawo eziphathekayo zeemveliso ezisetyenzisiweyo, kwakunye nokusetyenziswa kwexesha. Ekuguquleleni okuvela kwisiGrike, "ukutya" akuyona into "yobomi". Kuvela ukuba ekuqaleni kwakungekho nxu lumano kunye nokulahleka kwesisindo.

Uluntu sele lugqithise ingqalelo kwimeko yokutya. UHippocrates emva kwekhulu le-5 BC. Uxeliwe ukuba ukutya okukhethiweyo ngokufanelekileyo kunokuba yonyango, u-Avicenna wakhuthaza le ngcamango. Umbuzo wokulahlekelwa ubunzima ngelo xesha wawungekho. Esi sicwangciso sichazwe kancinci kamva.

Incwadi yokuqala eyaziwayo ezinikele ekugqibeleni ubunzima obukhulu, yanyatheliswa ngekhulu le-19. Kule nguqulelo, usomabhizinisi waseNgilandi, uWilliam Bunting, wabelane ngembali yakhe yokuziphatha. Lahla iibhilogram ezilishumi elinesibini ekwazi ukuzenza ngokunciphisa ukutya kwee-carbohydrates.

Inkulungwane ye-20 yaphawulwa ngokuzalwa kwamanani amaninzi athandwayo. Ekuqaleni kwekhulu, inqaku lekhalori lokubala ukulawula ubunzima lachazwa, kwaye ngowe-1930 imigaqo yokutya okwehlukeneyo isele isetyenziswe ngaphambili .

Kweli hlabathi lanamhlanje, kukho inkolo yesigxina, umzimba oqinileyo, ngoko ukutya kukudinga, inani labo likhulu kwaye lizaliswa rhoqo ngeendlela ezintsha. Ukwenza kube lula ukuhamba kuzo zonke iintlobo ezahlukeneyo kunye nokuqonda ukuba yeyiphi indlela yokutya efanelekileyo kwiimeko ezithile, ukuba kuqalwe ukuba kuqalwe ukuhlola uluhlu lwabo jikelele: izidlo zingahlukana zibe zonyango, impilo kunye nokuncinci.

Ukutya okuPhilisayo

Injongo yezidlo zonyango kukuchaphazela isi sifo ngokutshintsha ukutya kunye nokuchaphazela i-metabolism emzimbeni womntu. Ingundoqo yezo ndlela zenza utshintsho oluthile kwisondlo, ngokulandelanayo, iingxaki zodwa okanye ngaphezulu. Isiseko sesondlo sokondla sisondlo: umatshini (iimveliso zichotshiwe okanye zihlambuluke kwi-puree), iikhemikhali (ngaphandle kwezixhobo ezithile zokutya), i-thermal (thintela ukutshisa kakhulu nokutya okubandayo).

Elizweni lethu inombolo yeendlela zokutya zonyango yamukelwa. Ngokomzekelo, izidlo №1 kunye ne-№2 zichazwe ngezifo ezivuthayo zesisu kunye namathumbu, №7 - ngenxa yezifo zengqondo, №8 - xa kuthe tye, №10 - ngenxa yeengxaki ezinentliziyo kunye nemithambo yegazi. Isidlo seNombolo 15 sisetyenziswe kwizonyango nakwii-sanatoriyo ngezifo ezingasidli ukutya okukhethekileyo, kunye nexesha lokubuyisela.

Kwizondlo zondlo kubaluleke kakhulu. Ukuphindaphinda kwamanani okutya kukunyuka kube ngamaxesha ama-5-6 ngosuku, kungavumeli ikhefu elide.

Iidlo zokutya

Ezi zondlo azixininisi kakhulu kwiinkcazo, njengonyango. Umsebenzi wabo oyintloko kukubuyisela amandla abo emva kokunyamezela okanye ukunyamezela umzimba, ukwanda kwetoni, nokuhlambulula umzimba. Njengomthetho, ukutya kwezempilo kusetyenziswa ngokubambisana nezinye iinkqubo zokuqinisa nokucoca. Ukutya okunempilo kukusetyenziswa kwemveliso yemvelo, ukukhutshwa kwezongezelelo zokutya, ukutya okusemandleni, ukutya okukhawulezayo.

Ukutya ngokulahleka kwesisindo

Yile nkqubo yokutya okunokuthi ihambelana nomxholo "wokutya". Umsebenzi wabo oyintloko kukunceda ukunciphisa ubunzima bomzimba kwaye unike umzimba umxholo ohambelanayo. Kulo mmandla, inani elikhulu lezondlo kunye nezidlo ziyafumaneka. Enyanisweni, le yindawo enemveliso kakhulu yokulinga.

Ukutya kusoloko kukuthintelo: nokuba yimveliso ethile, okanye ukutya kwekhalori. Ngokomgaqo, kuphela umqathango wokunciphisa ubunzima bomzimba ngumgaqo olandelayo: umzimba kufuneka uchithe iikhalori ezingaphezulu kunokuba ufumana ukutya. Kuphela kwimeko yokulahleka kwekhalenda umzimba uya kuqala ukusebenzisa izibonelelo zayo, kwaye oku kuyimfuneko ukuba uchithe ngaphezulu okanye uchithe ngaphantsi. Umdlalo sihloko kwintetho eyahlukileyo, kodwa luhlobo luni lokutya oluya kuvumela ukuba singabi namava nangokwengqondo (oko kubalulekile) ukungahambi kakuhle kuyinkimbinkimbi kunye nomntu ngamnye. Kodwa kukho into ongakhetha kuyo.

Iidlogram eziphantsi

Njengoko igama libonisa, izidlo ezinjalo zibandakanya ukunciphisa i-caloric yokudla kokutya. Imveliso ingasetyenziswa ngeendlela ezahlukeneyo. Ukusebenzisa izidlo eziphantsi kweekhalori kunokusebenza kakuhle, kodwa xa ubuyela ekudleni okuqhelekileyo , kubuya ubunzima, ngokuqhelekileyo kunye nebhonasi ngendlela yeepounds eziliqela. Oku kungenxa yokuba inyama ibona ukunyuka okubukhali kwimeko yesondlo "njengomthetho wokulwa", kwaye uzama, xa kwenzeka kwakhona, kwisitokisini ukwenzela ukusetyenziswa kwangaphambili. Ukongezelela, emva kokuqala ngokukhawuleza, ukulahlekelwa kwesisindo sokunciphisa umzimba kunokunciphisa, njengoko umzimba ungena kwimodi yokugcina kunye nokunciphisa umonakalo. Kwakhona kukho amathuba okuba angayisebenzisi iifowuni, kodwa ubunzima bomzimba.

Monodiettes

Ukutya apho ukutya okunye kudla khona: i-kefir, i-apula, i-buckwheat, i-cottage ushizi, iikomkomere - ukhetho lukhuni kwaye alunakho konke, ngoko awukwazi ukunamathela ixesha elide. Ukutya okuyi-2 kg ngeveki kuya kunceda, kodwa kunokwenzeka ukuba la ma-pounds aya kubuya ngokukhawuleza, ukuba esikhathini esizayo abaqhubekeki ukuzilawula ngokuthe ngqo.

Iidlo ezithintekayo

Ngokondlo olwakhiwe ngesiseko sesondlo, kukho i-bias ekuncedeni naziphi na izinto eziphilayo. Imizekelo yezidlo ezinjalo ziqhelekileyo ngoku ngoku iiprotheyini, okanye i-low-carbohydrate, i-fat-fat, kunye neoli. Mhlawumbi ophilileyo phakathi kwabo kukutya kunye nokutya okuncitshiwe kwamafutha. Enyanisweni, iikhalori ezinamafutha zilula ukujika zibe bunzima obukhulu, kunokuba zifunyenwe kwezinye izinto. Xa ukwakhiwa kokutya okunjalo, kubalulekile ukukhumbula ukuba ukulahleka, okokuqala, kufuneka kwandiswe kumafutha, kwaye emva koko-kwi-carbohydrates. Ukutya kwasekhaya kungase kusekelwe kulo mgaqo, kuba kuhlaziye kwaye kulula.

Iidlo ezidumileyo

Phakathi kwezinto ezidumile zeeprotheyini ezidumile, singayichaza indlela yokutya kaPeter Ducane. Umgaqo ofanayo - ukunciphisa ukungena kwee-carbohydrates - sisiseko sokutya kukaDkt. Robert Atkins. I-carb ephantsi ikwayi-Kremlin yokutya. Umgaqo-usetyenziso olukhethiweyo lweeprotheni-lunikeza umphumo osheshayo, kodwa kukho ubungqina bokuba, ukuba kubonwa ixesha elide, iingxaki zeengtso zisenzeka.

Okubizwa ngokuba yi-zonal yokutya kuyaziwa: imenyu yosuku ngalunye ibonisa ukugcinwa kwemali ethile yemafesi, iiprotheni kunye ne-carbohydrates. Umgaqo wokubala iekhalori uqhelekileyo: abo bavavanyayo bathi banokufunda indlela yokuyenza ngaphandle kokubala ngokukhawuleza ngokwaneleyo kwaye ufumane umxholo wekhalori weesitya ngokwamazwi.

Ukutya okuthakazelisayo "ama-6 e-petals", oku kuthetha ukutshintshwa kweentlanzi, imifuno, inkukhu, i-cereal, i-curd kunye neentsuku zeentsuku. Abalandeli bakhe bacetyiswa ukuba baxhome iifomile zephepha kwifriji kunye neepalini ezisayinwe, ukwenzela ukuba iinjongo zingaphambi kwamehlo akho.

Ukutya okunokwenzeka ukuba kusetyenziswe iinkqubo ezondla ixesha elide. Umzekelo, inkqubo ye-"Minus 60" yakhiwe kwimigaqo yokutya okunempilo: musa ukweqa ukudla kwasekuseni, udle ukutya okuphezulu kakhulu kweekhalori ngaphambi kwemini, unike i-tsokolate yobisi kunye namacandi ngenxa yomsindo, ungahlanganisi amazambane kunye nomzimba, kwaye ungadli emva kwesithandathu.

Kukhona ingqiqo kwizikhundla zokutya okuhlukeneyo. Kukho nawuphi na, abanako ukwenza okubi kakhulu. Ukutya kweMedithera kubonwa njengenye yezona ziphilileyo. Imigaqo yayo ikuvumela ukuba udle imifuno, iintlanzi zasemanzini kunye neentlanzi ezinamanci, iziqhamo nemifuno, ioli yeoli, inyama yenkuku, iinqutyana, i-yogurts kunye neentshizi eziphosa. Kuvunyelwe ukuba unamathele kunye nexabiso elincinci lewayini elibomvu. Yintoni engadliyo kakhulu imihla ngemihla?

Izigqibo

Akukho nto yokutya efanelekileyo efanelekileyo kumntu wonke ngaphandle kokungafani. Kodwa okokuqala, kufuneka ikhuselekile kwimpilo kwaye iqwalasele iimpawu zomntu: nokuba uvela phi. Ukutya apho iAsia ijwayele khona, ayiyi kuhambelana nabemi bezantsi, kwaye ngokufanayo. Ezinye iindidi zabantu ziyakuthanda ukutya ngokubanzi zichasene. Oku kusebenza kubantwana nakwishumi elivisayo, abafazi abakhulelweyo nabancinci.