Abesifazane abathathu abavela ku-4 nabesilisa ababili abavela ku-3 ngomzuzwana othile wokuphila kwabo banomuzwa wokuthi sekuyisikhathi sokulahlekelwa isisindo. Abaningi abanenhlanhla, ngoba bakhetha izindlela eziyingozi nezingafanele zezempilo. Awudingi ukuphinda amaphutha abanye abantu. Into esemqoka ukuyiqonda, yiziphi amaphutha ezenziwe emzabalazweni wokulwa nesisindo esiningi nokuthola incazelo yegolide. Uma ungazi ukuthi ungadla kanjani kahle, ngeke kube ngokwanele ukudla kancane.
Buyekeza ukudla
Ngokwesilinganiso, inani lamakholori umuntu adla nsuku zonke lisatshalaliswa ngale ndlela: 40% - amafutha, ama-15% - amaprotheni, ama-45% - ama-carbohydrate, asetshenziswa njengeziphuzo ze-soda, amaqebelengwane, ama-jams futhi agcinwa njengamafutha. Ekudleni kwethu, imifino nezithelo zidlala indima yesibili, nakuba ziwumthombo wamaminerali namavithamini umzimba odinga. Amanzi - isiphuzo esiwusizo somzimba, okushiwo yiziphuzo ezinomsoco nezidakayo. Futhi ukuze ulahlekelwe isisindo, udinga ukuqeda imikhuba emibi ehlukahlukene ekudleni.
Yidla kahle, kusho ukudla okulinganiselayo. Amafutha ekudleni kwansuku zonke kufanele afake ama-15%, amaprotheni - ama-20%, no-50% wama-calories ama-carbohydrate.
Udinga ukukhetha ukudla okubalulekile futhi okudingekayo emzimbeni. Okuthandayo kufanele kunikelwe amazambane, i-pasta, imifino eyomile, okusanhlamvu, le mikhiqizo inikeza amandla emzimbeni. Izindlela zokucubungula zingcono kulabo okusetshenziselwa khona amafutha amancane, kungcono ukuba namazambane ngendlela efanelwe kunezinhlayiya zaseFrance. Ukudla okuneshukela kufanele kuthathe indawo elula kakhulu ekudleni. Izitshalo nemifino eyomile (ama-peas njalonjalo) ayinawo amafutha, kodwa aqukethe amaprotheni yemifino.
Imifino nezithelo
Ngokudla okunye, udle izithelo nemifino. Uma uhluke kakhulu etafuleni lezithelo nemifino, lapho uzothola khona izitshalo zezitshalo, amaminerali namavithamini adingekayo ukuze umzimba usebenze kahle.
Imikhiqizo yobisi
Ziwumthombo we-calcium. Zine amavithamini namaprotheni. Khetha uketshezi wama-cottage okungewona amafutha, i-yogurt nobisi. Gwema ukusebenzisa izinyosi ezinzima nge-fat fat content.
Inhlanzi
Lena ngumkhiqizo wesilwane esiwusizo kakhulu. Iqukethe inani elifanayo lamaprotheni njengenyama. Inhlanzi inikeza umzimba nge-zinc, amaminerali, amaprotheni kanye ne-omega-3 fatty acids, ivikela amangqamuzana. Inhlanzi kufanele idliwe okungenani izikhathi ezintathu ngesonto.
Amaqanda, ama-sausages kanye nenyama
Lokhu kudla kufanele kudliwe ngokunakekelwa. Nakuba banikeza umzimba wethu ngensimbi namaprotheni, kodwa amelela umthombo wamafutha afihlekile. Ngakho-ke, izidakamizwa zincoma ukuthi zifake ekudleni okungaphezu kwesithathu ngesonto.
Amafutha
Endaweni yokugcina kukhona amafutha kulolu hlu. Futhi noma yikuphi okuvela kuwo - imifino noma isilwane, banesici esivamile, iqukethe lipids. Umzimba wethu udinga amagremu angama-60 ngosuku, kodwa iningi lamafutha esiwadla ngendlela evulekile, okungukuthi, nge-confectionery, ushizi, ama-sausages, nenyama. Kwanele ngosuku lwe-2 tbsp. izinkezo zemafino yemifino kanye nama-gramu angu-10 ebhotela, uma ungadluli okwejwayelekile. Kulula ukulandela lezi zeluleko futhi ugweme imikhiqizo yeqembu eliyingozi.
Yiba nesineke
Akulula kakhulu ukulahlekelwa isisindo ngo-10 kg, kufana no-3 kg. Ngakho-ke, ngaphambi kokuba uqale ukulwa nesisindo esiningi, yiba nesineke. Kunezinhlobo eziningi zokudla ezinikezela amaviki amabili ukuze ulahlekelwe lawo maphilisi engeziwe. Kuyinto yangempela, kodwa ngezindleko zobunzima obunzima nemizamo ezoholela ekucindezelekeni okukhulu. Futhi ngenxa yalokho, emva kwamasonto amaningana, isisindo esifanayo sinciphisa futhi.
Akusizi ngalutho ukuzama ukwehlisa isisindo ngaphezu kwekhiligramu eyodwa ngesonto. Emzimbeni ujwayele ukudla okusha, izondlo zihlinzekwa ukunciphisa isisindo kuphela isigamu se kilogram ngesonto. Uma udinga ukulahlekelwa ama-kilogram ayizinkulungwane eziyishumi, akufanele uzibeke phansi, kuyinkinga yezinyanga eziningi. Futhi uma ulandela imithetho yokudla futhi unakekele impilo yakho, ungakwazi ukukala isisindo. Kuyoba nomqondo olambile wendlala, kodwa kukhona nemithi yokwelapha ezosithinta isifiso sokudla futhi ungaphazamisi ukudla okulinganiselayo.