Impilo, Ukudla okunempilo
Amaphrotheni, amafutha, carbohydrate: lokuphakathi emikhiqizweni
Impilo, ngenxa yalokho, umane akakwazi ingaqina, uma kungekhona simiso umsoco ofanele aqine. Ngakwelinye ihlangothi, ukuze ulinganisele ekudleni, kufanele ube ezinye ulwazi theory mayelana nemikhiqizo kanye izakhi ukuthi awenze, ke amaphrotheni, amafutha, carbohydrate. Ithebula kilojoule Yiqiniso, bakwazi ukusiza, kodwa ukuqala kwenzelwa ukuba uthole ukuthi ziyini lezo zinto futhi lokho.
amafutha
Noma kunjalo, namafutha kuyizinto eziyinhloko zezinto zokwakha ubuchopho futhi ezinzwa. Naphezu kweqiniso lokuthi bakuphi inkinga enkulu ekwakhiweni okuhle ezemidlalo sibalo. Njengoba amanoni nzima njengoba ngaphandle kwabo. Kuyadingeka ukuba ufunde indlela ukuhlukanisa "ezinhle" ezivela "okubi". Ngakho, amafutha yokufakelwa ukuthi Ungasingenisi kwanoma iziphi izinzuzo emzimbeni, atholakala imajarini ezinhle - e inyama, inhlanzi , njll ...
amaprotheni
Amaphrotheni - iyona sokwakha ezicutshini futhi izitho zangaphakathi. Kunezindlela eziningana amino acid akhiqizwa umzimba wethu, kodwa kukhona lezo ingatholakala kuphela ukudla. Ngokwesibonelo, kuphela nemikhiqizo yalo, amaqanda nenhlanzi kufanele wonke amaprotheni adingekayo ephelele ayadingeka ukuze ukuthuthukiswa evamile umzimba. Ungakhohlwa ngalabo amino acid zikhona okusabhontshisi, imifino kanye namasiko lonke.
carbohydrate
carbohydrate kuphela ukunikeza umzimba ngaphezu kwesigamu amandla adingekayo kubaluleke kangakanani-ke akunakwenzeka ukuba uziyeke, kodwa udinga ukukhetha okulungile. Ukuze ususe ushukela kumasayiraphu caramel futhi t. D. Lokhu kungenxa yokuthi ezifana carbohydrate elula ngokushesha angena igazi, okubangela gxuma okungazelelwe insulin, yingakho njalo lokhu kushintshashintsha kwemizwa. Kodwa uma ufuna zithokozise umkhiqizo amnandi, kubalulekile ukuba esikhundleni saso kungene lactose futhi fructose. Abenzi kuphela bazogcwalisa umzimba, kodwa ngeke kubangele imizwa yethu ishintshashintsha.
carbohydrate kancane
Carbohydrate main ukuthi kubalulekile abantu amandla, - polysaccharides isitashi Lokudabuka zemifino. sici yabo eyinhloko ukuthi basuke kancane kugaywe, ngaleyo ndlela kungasenza sizinze pheshana emathunjini, okuholela olinganiselayo ngu umzimba. Uhlu lokuphakathi amaprotheni, fat, carbohydrate kungasiza nale nkinga. Phela, eqinisweni akufanele Ningabesabi labo nokudla okune esiningi isitashi. I polysaccharides elisetshenziswa ekudleni ukuze silondoloze microflora ejwayelekile esiswini womuntu. By the way, inikeza sezindawo umsoco isitashi eziningi izithelo, imifino kanye nokusanhlamvu. They cishe bagcwalisa imikhiqizo etafuleni. Amaphrotheni, amafutha, carbohydrate ifomu yabo yemvelo ukudla main wawobaba amakhulu ezinkulungwane zeminyaka. Nakuba nokugcina ekudleni akufanele sesabe ukuthi uzothola engcono.
carbohydrate okusheshayo
Njengoba ithebula kilojoule, amaphrotheni, amafutha, carbohydrate zikhona cishe njalo umkhiqizo, kodwa isidingo yokugcina uqaphe. Phela, uma polysaccharides kukhona ophephile, le likaNkulunkulu futhi monosaccharides kungaba ingozi yangempela. Umuzi ngamunye has ushukela, okuyinto ipheshana yesisu ahlahlele ku fructose kanye glucose. Lapho igazi ngokweqile basuke zibekwe ungqimba amafutha. By the way, bathi ukuthi ukukhuluphala ngokweqile abantu abaningi ecasulwa ngumuntu kahle eMelika ukuthi umphumela sucrose ku kwesisindo ukudla noshukela - akukho.
amavithamini
Thola amavithamini eyengeziwe kanye ezidingekayo kungaba ezahlukene ngayo ekudleni okunomsoco. Ukuze uthole imininingwane eyengeziwe ungafunda ngakho ovela isazi ngubani uzokwazi ukukhetha isethi ngamunye. Iyadingeka Ukuze ukusebenza evamile amaphrotheni, amafutha, carbohydrate, amavithamini. Ithebula uzokutshela kuphi ukuthola lezi noma nezinye amavithamini:
Uvithamini A. Kuyasiza silondoloze umbono kanye isikhumba isesimeni esihle | Izithelo nemifino igqamile aphuzi, isibindi, amabhilikosi, uwoyela inhlanzi, ushizi, ibhotela, izaqathe, amaqanda nobisi |
Vitamin B 1. Ikhuthaza umzimba evamile emzimbeni, usimamise ibhalansi amanzi-usawoti, ukusebenza efanele kwesibindi | Nuts, elikulesi imvubelo, ubisi, amahlumela, isibindi, rye nokolweni isinkwa |
Vitamin B 6. Kubalulekile ukumuncwa amaprotheni kanye ukuzinza of carbohydrate namafutha umzimba | Ubhanana nesinkwa kusuka okusanhlamvu, ukudla |
Vitamin B 12. Ukuze amaprotheni zamagama kanye operation esitebeleni of isimiso sezinzwa futhi isibindi. izicubu Nezokusigcoba nge olunzulu cell division | Buckwheat, isibindi, amaqanda kanye nemikhiqizo yobisi |
Vitamin PP (B 3). Kuzole pheshana emathunjini bese isibindi | Amantongomane, imvubelo, izinhlanzi, i-rye isinkwa, inyama, kanye nokolweni, isibindi kanye namazambane |
Vitamin C Kuyisici esihlupha bonke izinqubo namachibi emzimbeni womuntu, oyenza isebenze intracellular izinqubo enzymatic | Amajikijolo, izithelo nemifino eluhlaza |
Vitamin E. Ngokuba ukusebenza erythrocyte oqine operation umthondo | Nuts, okusanhlamvu lihluma, amafutha yemifino, amaqanda, izingxenye oluhlaza izitshalo, isibindi |
Kavithamini D. Ezikhona calcium ne phosphorus umzimba | Ibhotela, uwoyela cod kwesibindi, amaqanda isikhuphasha, inyama, isibindi kanye okunamafutha inhlanzi |
Folic acid (vitamin B 9). Ukhuthaza zamagama of acid nucleic, ubuyekeza umgudu amaseli, epithelium emathunjini, isikhumba, ukwakheka elithwala umoya-mpilo | orange juice, eluhlaza, ikhathalophu futhi isibindi |
Vitamin K. Ukuze ukuzinza of igazi ekunqandeni | Eluhlaza |
Kufanele kuqondwe ukuthi ithebula amaphrotheni, amafutha, carbohydrate amavithamini akakhulumi ezimayelana inani ukungenisa ukudla okuthile. Konke kuhamba kahle ngokulinganisela. Ikakhulukazi, esimweni amavithamini kungenzeka kalula kokudla kwabo, okuyinto cishe ngokushesha kubonakala esikhumbeni ngesimo ukuqubuka.
Amaphrotheni, amafutha, carbohydrate: ithebula
Ngokuvamile kilojoule etafuleni ezidingekayo kulabo abantu abakhathazeke ngempilo yabo noma ukudlala imidlalo. Futhi ukubala kumele kwenziwe ngokucophelela futhi acabangele amandla akulahlekele. Lolu lwazi esihambelana abasubathi abangochwepheshe babe izazi zabo, futhi ukuba abantu abavamile ahole indlela yokuphila enempilo.
Ngakho, ngaphambi kokuba imikhiqizo etafuleni. Amaphrotheni, amafutha, carbohydrate ukuthi eziqukethwe kubo, kubalwa 100 grams ngasinye. Ngakho-ke kudingeka ukuba uqonde iqiniso elibaluleke ezingaba isiqu ubani, ingasaphathwa newbie ngubani kuphela uyaqonda izinto eziyisisekelo umsoco ofanele. Inkinga kwedivayisi imikhiqizo. Ezinye ukudla "ezisinda" kangaka, akufanele sihlanganise nomunye efanayo, yingakho ngokuhamba izinqubo kwamakhemikhali zonke carbohydrate wathola kanye amafutha izolimaza noma uhlehlisiwe njengoba amafutha. Ithebula elingezansi amaphrotheni, amafutha, carbohydrate, nje kuqinisekisa umbono wezazi ukuthi ayingozi kakhulu kukhona imikhiqizo ukuthi ukudlula eziningi ukucutshungulwa zinyathelo: imayonnaise, imajarini, uwoyela, njll ...
Izimiso eziyisisekelo ahlukene ugesi
Ayikwazi ezihlanganiswe amaprotheni yokudla kanye carbohydrate (okusho ukudla ngayinye). Lokhu kungenxa yokuthi adinga ayo ezahlukene esiswini ukuze kokudla esiswini yabo. Ngakho-ke, umzimba kuyoba nzima ukubhekana nabo. Kungcono ukuhlanganisa imikhiqizo zohlobo olulodwa, ngoba imikhiqizo efanayo ufulawa ngokufaka ipheshana wokugaya ukudla, kanye amaprotheni, uqale izule.
Ngakho-ke kudingekile ukuba sihlanganise namaprotheni kwesokudla, amafutha, carbohydrate. ishadi ukuhambisana ukusiza nale.
Amafutha, amaphrotheni | "Wemvelo" imikhiqizo | carbohydrate |
Nuts, inyama, amakhowe, yenkukhu, okusabhontshisi, inhlanzi, isitshalo seqanda, imikhiqizo yobisi, amasobho | Dry iwayini, amakhambi, amakhabe, izithelo, imifino, izithelo, ayo zemvelo | Uju, isinkwa, ushokoledi, okusanhlamvu, ushukela, amazambane |
It kungenziwa kuhlangene imikhiqizo "yemvelo" | It kungenziwa kuhlangene carbohydrate amaprotheni namafutha | Ingasetshenziselwa ngemikhiqizo "yemvelo" |
yokwemukelwa Kwenqatshelwe ukuze carbohydrate | yokwemukelwa Kwenqatshelwe ukuze amaprotheni kwamafutha |
Ngakho, ngokulawula ekudleni kwakho kungayithuthukisa impilo yakho kakhulu. Ukuze wenze lokhu, nje kudingeka ngobuciko sihlanganise amaphrotheni, amafutha, carbohydrate. Ithebula singasetshenziswa hhayi kuphela imikhiqizo kuwo, kodwa futhi kwezinye, abangena ngaphansi la maqembu. Kungaba lula kakhulu ukubala ekudleni kwakho kwansuku zonke, okuyinto ebaluleke kakhulu ekudleni, jikelele ngcono impilo noma ukuncishiswa isisindo okweqile. Ngakho, wena ungenza okuhlukile ugweme izinkinga eziningi ehambisana nempilo. Noma ubani angaba yinoma isinyathelo sokuqala nesibaluleke kakhulu endleleni eya impilo enempilo, abathemba amaprotheni ukudla, amafutha, carbohydrate. Ithebula kuyoba usizo for abanesifo sikashukela.
ukudla ngomumo
Uma sikhuluma ikhalori ukudla ngomumo, ukubaluleka kokugcina zizohluka kwezabantu lekufa e imikhiqizo. Ngakho ungamangali ukuthola eyengeziwe kilojoule, ama-carbohydrate, amaprotheni, amafutha. Ithebula kulokhu kungasizi, ngoba kuxhomeke ezicini eziningana: ukwelashwa ukushisa bazokwethulelwa imikhiqizo futhi isikhathi eside kangakanani; sigqoka; ukuhambisana kwazo zonke izingxenye, nokunye. Ngakho-ke, itafula imikhiqizo nokuqukethwe kwabo ikhalori kuyoba efanele kuphela uma kukhona efanele ukwehlukana amandla. Kufanele uqaphele kakhulu emzimbeni wakho.
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