Izakhi, ama-microelements, amavithamini angena kanjani emzimbeni? Yiqiniso, ngokudla ukudla futhi, empeleni, uphilile. Futhi yini okudingekayo ngempela emzimbeni wethu? Funda ngalokhu esihlokweni sethu mayelana nokudla okunomsoco!
Enhliziyweni yesokudla, ukudla okunomqondo okulinganayo kuyisilinganiso phakathi kokudla kwezakhi zomzimba kanye nokusetshenziswa kwazo. Okuhle: ukudla okuyisithathu noma ezine ngosuku, okubandakanya ukudla kwasekuseni kuqala, kwasemini, kwasemini nasekuseni. Uma befisa, isidlo sasemini singashintshwa ngedlaki. Umkhuba wansuku zonke we-carbohydrate, amaprotheni, amafutha, ama-micro-and macroelements kanye namavithamini ngokuxhomeke ngokuqondile ebulili bomuntu, ubudala bakhe, kanye nezimo zokusebenza kanye nomthethosisekelo. Okuqukethwe kwe-caloric kokudla kuyahlukahluka phakathi kuka-1200-5000 kcal.
- amakholori angu-1200-2000 ngosuku kunconywa abesifazane abanobunzima obuphansi, kanye nabesifazane besisindo esiphakathi, abazama ukugcina isisindo sabo noma ukunciphisa.
- I-2000-3000 kilojoule ngosuku kunconywa amadoda nabesifazane abanesisindo somzimba esivamile, okuholela ekusebenzeni okusebenzayo.
- 3000-3500 kcal kufanele isetshenziswe ngamadoda aphakathi nendawo amakhulu nabesifazane abanesimo esiphakeme sempilo. umsebenzi.
Izincomo ezijwayelekile.
Ukudla okuyinhloko kungukudla kwasekuseni nokudla kwasemini, okuyinto okufanele ibe yi-caloric neyanele ngokwanele. Kodwa ngesikhathi sokudla, kunconywa ukuba udle kuphela imikhiqizo ye-digestible - inhlanzi ebilisiwe, izitsha ezivela ku-cottage shizi, imifino (kuhlanganise namazambane), kanye nemikhiqizo ye-lactic acid evimbela izinqubo zokugcwala nokuvutshelwa emathunjini.
Amafutha. Kuyadingeka kakhulu ukunciphisa ukusetshenziswa kokudla okucebile ngamafutha esilwane. Kuyinto efiselekayo ukuyibeka esikhundleni senkomo yenkomo, inyamazane, inyama yenkukhu emhlophe. Enye yezinketho - ukushintshanisa izitsha zokuqala zezinyama zezinyamazane zemifino, futhi okuthosiwe, ama-stewed kanye nama-dish izitsha - nge-abilisiwe kanye ne-steam. Kodwa-ke, amafutha ayadingeka emzimbeni, ngoba, ikakhulukazi, i-cholesterol, igalelo ekukhuleni okujwayelekile kwamangqamuzana omzimba. Amafutha atholakala emafutheni ahlukahlukene, anesilwane nemifino, kanye nosawoti omuncu.
Enye yemikhiqizo yokudla ewusizo ibhotela: ibanjwe ngumzimba ngamaphesenti angu-98, futhi iqukethe ama-amino acids abalulekile, engahlanganiswa umzimba futhi kufanele angene kuwo ngaphandle. Amafutha omifino anesakhiwo sokuxoshwa (okungukuthi, asusa ubuthi emzimbeni, izinto ezivuthayo).
Amaprotheni. Umuntu udinga cishe i-1 gram yamaprotheni ngosuku ngekhilogremu ngayinye yesisindo sabo, ingxenye yayo kumele ibe yenkomo. Ukudla okunamaprotheni kufaka inyama, inhlanzi, ubisi, amaqanda, izithelo.
Ama-carbohydrate. Imfuneko yansuku zonke i-500-600 amagremu. Ama-carbohydrate ahlukaniswe ngokugaya nangokushesha kancane. Okokuqala kuholela ekunyuseni okukhulu kwegazi legazi, ukukhuphuka okude futhi okuphawulekayo okuvame ukuholela ekuthuthukiseni isifo sikashukela. Lezi-carbohydrate zihlanganisa ushukela, ushokoledi ubisi kanye ne-confectionery pastries. Okwesibili ukwandisa izinga le-glucose yegazi kancane kancane, ngenxa yokuthi akukho ukuphulwa kwe-carbohydrate metabolism, kunomthelela ekwenzeni umzimba omningi isikhathi eside futhi akuholeli ukwanda kwesisindo somzimba. Kuqukethe ikakhulukazi okusanhlamvu, ku-pasta okuvela kolweni kakade, emifino.
Amagama ambalwa mayelana nokusetshenziswa kwamanzi. Umbuzo uhlala uphikisana. Okuwusizo kakhulu imifino yemvelo, okuyinto, ngokungafani nemifino ekheniwe, ibuye igcine amazinga e-glucose ngaphakathi kwemvelo futhi imkhiqizo enempilo, kuyilapho iwumthombo wamavithamini namaminerali ngendlela egxilwe kakhulu kunomuthi ogcwele kakhulu noma izithelo.
Izakhi ze-micro- nezibalo.
Enye yezimiso zokudla okunengqondo ukuthi iningi lama-micro-microelements namavithamini kufanele linikezwe emzimbeni ngezithelo, imifino kanye namakhambi.
I-Iron iyingxenye ekulethwa kwe-oxygen ngamaseli egazi kuya ezithombeni nasezikhunjini ezivela emaphashini; itholakala kumazambane, ama-peas, isipinashi, ama-apula, kodwa ngaphezu kwakho konke kusekudla (futhi insimbi equkethe inyama ingcono kakhulu).
I-Potassium ibandakanyeka ezinkambisweni zokuxilonga futhi kuyadingeka ukuze kusebenze ngokujwayelekile kwenhliziyo yesisu; iqukethe i-turnips, ukhukhamba, imifino kanye ne-parsley, amaphisileji, amazambane we-peel (ngakho-ke kuyasiza ukuba ngezikhathi ezithile udle amazambane abhakabhaka noma abilisiwe "kufanana").
I-Magnesium ithinta i-lining yangaphakathi yemithambo yegazi. Ukuntuleka kwe-magnesium kubangela umonakalo odongeni lwamasongo, ukulimala kwe-vascular sclerotic, ukwanda kwezinga le-cholesterol. Ucwaningo luye lwabonisa ukuthi ukulahlekelwa kwe-magnesium okude isikhathi eside kuyisici esiyingozi ekuthuthukiseni ukuphazamiseka okubuhlungu kokusakaza kwe-cerebral. I-Magnesesi iqukethe pepper, soy, iklabishi.
I-calcium iyadingeka ukuze isebenze ngokujwayelekile kwesimiso sezinzwa zomphakathi, futhi igcine amandla emathanjeni omzimba, iqukethe ama-horseradish, isipinashi, ubhontshisi kanye nemikhiqizo yobisi.
Isibabule , esibaluleke kakhulu emisebenzini yomzimba, sitholakala emasimini kanye neklabishi omhlophe.
I-Phosphorus iyadingeka ukuze kuthuthukiswe umsebenzi wobuchopho, ikakhulukazi, inkumbulo; Inani elikhulu kakhulu liqukethe inhlanzi (okuyiyona eyimithombo yamino acid ebalulekile), ngama-peas aluhlaza kanye anyanisi.
Iodine iyadingeka ukuze kuhlanganiswe amahomoni wegciwane, itholakala eklabishi elwandle nolomhlophe, i-garlic ne-persimmon.
Amavithamini.
Esinye sezikhathi zokudla okunempilo ukuthola amavithamini emikhiqizo yabo yemvelo ngomzimba, njengokungathi ukudla kwabo kungenele, ukuqubeka komzimba kuphukile, umbono wehlisiwe, i-osteoporosis kanye nokukhula kwe-immunodeficiency, umsebenzi we-central central and peripheral system system, isimo sesikhumba sikhulu.
I-Vitamin A ihilelekile ekwenzeni izicubu zokwakha, ithuthukisa umbono we-twilight; itholakala ku-utamatisi, izaqathe, i-mountain ash, i-blueberry, ikhabe, ebhotela, ubisi.
Amavithamini B adingekayo ekuhlanganisweni kwezakhi zegazi kanye nomsebenzi okwanele wesimiso sezinzwa; zitholakala okusanhlamvu, imikhiqizo ye-lactic acid.
I-Vitamin C yandisa ukwelashwa futhi iqinisa udonga lwamasongo, ivikela umzimba ekuthuthukiseni izicubu ezimbi; itholakala emaqhweni ama-rose, ama-strawberry, ama-currants amnyama, i-parsley, i-horseradish, i-citrus, i-garlic, amazambane, ama-apula.
I-Vitamin E ikhuthaza ukuthuthukiswa komntwana, futhi, ngokuba i-antioxidant, ivimbela imiphumela eyingozi yama-radicals mahhala emzimbeni womuntu, ngaleyo ndlela yandisa intsha yayo. Okuqukethwe umnqumo, ummbila namafutha we-sunflower.
Umsebenzi oyinhloko kavithamini D ukuqinisa amathambo; iqukethe izikhupha zeqanda, ubisi, i-caviar, i-cod isibindi.
Futhi ekugcineni, impilo yomuntu kanye nezingane zakhe ngokuyinhloko ixhomeke ekudleni okunembile, okunokulinganisela. Manje uyazi ukuthi izakhi, ama-microelements, amavithamini angena emzimbeni. Khumbula lokhu, futhi ungakhohlwa kuze kube phakade ngokuya kudokotela!