Daily ukudla ukudla okunomsoco. Kungenteka yini?

Nutrition, njengendlela mqondo, it is cishe bonke abantu, kepha kuphela inani elincani kubo banamathele njalo kukho konke ukuphila kwabo. Ngeshwa, iningi lethu noma ngenxa yezinkinga zezimali, noma ukungazi ubuvila awunamatheli imithetho kahle elula ukunikezela. Yingakho abaphila manje kaningi baphathwe yisisu iziyaluyalu kanye nokukhuluphala ngokweqile.

Nutrition kwenza ukuba ekudleni umuntu okubaluleke kakhulu empilweni izidingo zomzimba. Lezi zihlanganisa:

1. Ukuhambisana yokudla okunempilo Ukudla amandla izindleko ezidingweni zomunye umzimba ngamanye. Bokuphila yokudla okunempilo amazinga omdala kumele amboze ngokuphelele izindleko energy, futhi kumele aqinisekise ukukhula efanele kanye nokuthuthukisa izingane.

2. Balance isabelo kokunikezela isilinganiso efanele nokudla eziphila abakhuthele - amafutha, carbohydrate, amaprotheni, amaminerali namavithamini. It kuncike ucansi lomuntu, indawo yokuhlala kanye uhlobo lomsebenzi wakhe.

3. Ukudla kunikeza ukulinganisela kahle yemifino kanye ezilwane namaprotheni.

ukudla okunomsoco, imenyu esakhiwa ezihlukahlukene imikhiqizo, bakwazi ukuhlangabezana nezidingo zansuku zonke zomzimba zonke izinto ezidingekayo. Ngakho, nsuku zonke ikhalori eyanele nge-avareji ka-15% kufanele libe amaprotheni, 30% - kusuka amafutha kanye 55% - kusuka carbohydrate. Ezinganeni, isilinganiso sakhona 15%: 15%: 70%. Of engayitholi fat ukuba 60-70% kumele kuvunyelwe, futhi 30-40% - isitshalo. Zonke kumele babe fresh. Kungcono uzilungiselele, ngoba indlela kuphela uzoba qiniseka evamile njengoba okuqukethwe plate wakho.

ukudla okunempilo kubonakala ngokucacile kuboniswe ethandwa kakhulu muva nje mbhoshongo ukudla. Ukudla nsuku zonke kufanele libe amafutha, zemifino amafutha, amaswidi, 2-3 servings ukudla amaprotheni (izinkukhu, inyama, inhlanzi) 2-3 servings imikhiqizo yobisi (yogurt, kefir, ubisi, ukhilimu omuncu), 3-4 servings imifino, 3 4 servings of izithelo izithelo, 6-10 servings lwesinkwa, pasta noma cereal. Yonke imikhiqizo kumele zihlukaniswe zibe 4-5 ukudla. Kufanele acabangele izimiso ukuhambisana imikhiqizo. Ngakho okungcono side dish ukuze inyama noma inhlanzi kuyoba okusanhlamvu, imifino noma pasta. Kungcono ukudla ngesikhathi esifanayo, kanye umzimba kangcono bazivumelanisa ukuthuthukiswa enzyme ukudla ekhuthaza ukuhlukaniswa amafutha, amaphrotheni kanye carbohydrate.

Proper Ukudla uyakwazi kujwayeleke ukusebenza pheshana emathunjini, usizo olukhethekile ukuze sithuthukise impilo nokuvikeleka. Isici esibalulekile ukwakhiwa esikudlayo ukuthi ukudliwa kokudla kufanele ulethe umuzwa wokwaneliseka.

Muva nje, umsoco okunengqondo e ukuphikiswa kwenye ohlelweni - ukudla ahlukene, walinganisela ukuthi lo imenyu zingatholakala kumawebhusayithi enikelwe Ukudla Montignac, Shelton, Malakhov. Lezi ukudla okunamafutha namanje abangele impikiswano eshubile phakathi zokusiza kuma ambulensi, odokotela, futhi abalandeli umbuso ezinjalo. Ingqikithi yalo ahlukene amandla uhlelo ilula: kubalulekile ukusebenzisa imikhiqizo ehambisanayo kuphela. Kukhona yonke kwedivayisi etafuleni lapho futhi kufanele ukhethe kubo.

I-agumenti eyinhloko abasekeli lo mbuso ukuthi ukugaya ephelele izakhi zidinga enzyme ezahlukene, nokuthi yephula izinqubo of kokudla esiswini. Isimiso esiyisisekelo - udle carbohydrate ne-carbohydrate, amaprotheni kanye amaprotheni. Imifino kanye namakhambi ehlangana amaqembu umkhiqizo kokubili, kanye amafutha, nakuba kukhona labo abanamathela amandla anjalo lapho isilwane nemifino imikhiqizo ngokuvamile akuhlangani.