Izinganekwane mayelana nokudla. Yini ewusizo, futhi yini eyingozi. Ukudla

Lolu hlu kufanele lufake kuhlaka lwakho, ekhishini, ukuze ube nalo njalo, futhi ungangabazi uma intombi yakho ikunika i-fashion squeak yakamuva yokudla okunye lapho. Lolu hlu luzokusiza ukunquma uhlobo lokudla noma uhlobo lokudla ofuna ukudla umzimba wakho nempilo yakho.

Konke kuyiqiniso ngeBelka.

- Inyama ephekiwe ayigcwele? Ngempela!

Inyama ebilisiwe igajwe kalula! Kuyinto yebo. Kuphela inyama kufanele ifakwe emanzini abilisiwe futhi ngokushesha igubungelwe isembozo ukuze umusi ungaphumi futhi zonke izakhi zihlale enyameni, hhayi emanzini okuphekwe ngawo.

- Iqanda elingabilisiwe lingagcwele kabi? Ngempela!

I-albinini kusuka ku-protein, le protein, igayiwa kuphela lapho ibilisiwe, noma kunjalo, i-isikhukethi ayigcini uma iqinile. Okufanelekile, iqanda kufanele lidliwe liphekwe futhi lithambile.

- Inyama yenkukhu iwusizo kakhulu kunengulube? Inkinga ephikisanayo!

Uma ulandela okuqukethwe okunamafutha, ingulube kufanele igwenywe ngabantu abane-cholesterol ephakeme ne-triglycerides. Ngokuphathelene nabantu abanesifo esiwumshayabhuqe, akuyona into embi ukwazi ukuthi insimbi ibomvu obomvu. Umbono wami: inyama ebomvu iyasiza kakhulu.

- Ingabe inyama yezinhlanzi ingcono kunaleyo yengulube, yenkomo noma yenkukhu? Ngempela!

Inhlanzi iqukethe amaprotheni kanye nezinye izinhlobo zenyama, kepha inyama yezinhlanzi icebile emafutheni namaminerali angasetshenzisiwe futhi kulula ukugaya kunezinye. Izinhlanzi nezilwane zasolwandle ziqukethe ama-calories ambalwa, ngakho-ke, kufanele nakanjani udle izinhlanzi okungenani izikhathi ezintathu ngesonto. Khumbula isiqubulo esithi "akukho ukudla ngaphandle kwezinhlanzi."

- Ingabe isipinashi iqukethe insimbi engaphezu kwenyama? Amanga!

Nakuba okuqukethwe kwensimbi ku isipinashi kanye neminye imifino eluhlaza okwesibhakabhaka kuphezulu kakhulu, ngeke kutholakale emathunjini omuntu. Umthombo oyinhloko wensimbi womzimba womuntu inyama, kokubili obomvu nokuhlaza, kusuka ezinhlanganweni ezifana nesibindi nesipere. I-iron enyameni iyagcwala kangcono phambi kwe-vitamin "C", ukuze igazi le-steak ne-salad eluhlaza isiphuzo elihle ngokumelene ne-anemia.

- Ingabe inyama enesibopho? Ngempela!

Yonke imikhiqizo ecebile e-purine (inyama ebomvu, umdlalo, inyama yesilwane esincane - inyamazane, iwundlu, ngisho noshokoledi), ngenxa ye-uric acid incike ezingeni lamajoyina futhi ikhuthaza ukuhlasela kwe-gout.

- Ingabe uhlelo lweprotheyini luholela ekulahlekelweni kwesisindo esisheshayo? Ngempela!

Ungalahleka kusuka ku-5 kuya ku-7 kg emasontweni amabili, udla amaprotheni kuphela, ngoba amaprotheni amaningi kakhulu aphenduka amafutha kunzima kakhulu. Kukhona ingozi yokulahlekelwa isisindo semisipha, njengoba umzimba uzodingeka ushise amaprotheni awo omthethosisekelo ukuze uthole i-glucose njengomthombo wamandla nokusebenza okuvamile kwesimiso sezinzwa.

- Labo abafuna "imisipha" kufanele badle inyama? Ngempela!

Ngokuqondene nokusebenza okujulile ngokomzimba noma ukukhula kwamasipha, kudingeka udle amaprotheni aphezulu (inyama, ubisi, amaqanda) njengento eluhlaza yokwenziwa kwama-amino acids. Ukudla kwamaprotheni kufanele kube ngu-30% ngaphezulu. Ngaphezu kwalokho, abesifazane abakhulelwe noma abancancisayo badinga ukukhula kwama-protein angu-20-30% ukuqinisekisa ukuthuthukiswa okufanele kwe-embryo kanye ne-fetus.

- Ingabe imifino yokudla yemifino iphilile? Amanga!

Imifino kanye okusanhlamvu akuqukethe zonke amino acid ezibalulekile, ngakho amanye amaprotheni asekelwe kulawa ma-amino acids ayikwazi ukuhlanganiswa. Ukudla kwemifino kuholela ekuswelekeni kwamavithamini, ikakhulukazi amavithamini B kanye namavithamini amaningi anamafutha A, D, okutholakala kuphela emikhiqizweni yezilwane, ngaphandle kokushiwo ngensimbi kanye ne-zinc, nokunconywa, nemigomo yobisi nemifino, ukuhlinzeka yonke imithetho eyisisekelo yokudla.

Iqiniso namaxoki mayelana nama-carbohydrate!

"Kuyiqiniso ukuthi isinkwa sigcwele?" Amanga!

Isinkwa asigcuthi, kodwa imikhiqizo ehambisana nayo. Isinkwa sesinkwa sinama-calories angu-80 nesinkwa esingu-1 ushizi unama-khalori angu-180. Yiqiniso, isinkwa esisodwa sigcwele, kepha izingcezu ezingu-1- 2 etafuleni ziyadingeka!

- Ingabe i-toast iqukethe ama-khalori ambalwa? Amanga!

I-toast inezinombolo ezifanayo zamakhalori njengesinkwa esisha esicacile, ngoba lapho kutholakala isinkwa esivamile, amanzi kuphela aphuphuma, nesinkwa sibe somile futhi sivule.

- Isinkwa esisha esisha "isisu" sitholakale? Ngempela!

Ngenkathi yokwenza isinkwa ngokusetshenziswa kwemvubelo, ukuqedela ukuvutshelwa, isikhathi samahora angu-12. Ngakho-ke, kunconywa ukuba udle isinkwa "ulale" usuku olulodwa.

- Graham noma isinkwa nge bran, akugcini? Amanga!

Isinkwa esiphezulu noma esimnyama siqukethe i-bran eningi futhi kusiza ukugaya, kodwa kunamakholori aphansi kunesinkwa esimhlophe (kusuka kuma-calories angu-230 / 100g kuya ku-280 amakholomu / amagremu angu-100). Isinkwa esimnyama (1 piece = 35 g) sinzima ngaphezu kwesinkwa esimhlophe (1 piece = 25 g) futhi, ekugcineni, sifinyelele ukulingana, njll. Isigaba 1 sesinkwa esimhlophe, 25g = 1 isinkwa sesinkwa, ama-35g = 80 amakholori.

- Uju lunemvelo, ngakho alufumani amafutha kuwo? Amanga!

Uju luyimvelo futhi luphilile, kodwa luqukethe i-fructose kanye nesilinganiso esifanayo sama-khalori njengoshukela (ama-4 kilojoule / igremu). Ngoba ushukela uveza futhi uthathe ivolumu eyengeziwe. I-equation eyinqaba: 1 ithisipuni yeshukela = ama-kilojoule angu-13, isipuni 1 soju = amakholori angu-22.

Uju lunendawo yokukhuthaza ukudla, ngakho-ke kunconywa izingane kanye nabantu abanenkinga yokungondleki noma ukulahlekelwa ukudla. Uma ufuna ukudla noma yini ephosiwe uju, i-isipuni kuyokwanela, ngoba ubumnandi boju buyi-4 ephakeme kuno-sugar.

- Ishukela elimhlophe liwusizo kunamhlophe? Ngempela!

Ushukela obomvu utholakala emashukela futhi ungaphansi kokucubungulwa nokucwengiswa kunokweshukela ovela ku-sugar beet. Inani lamakhalori analo.

- Ingabe i-Saccharin i-carcinogen? Amanga!

Akuzange kuboniswe ngokwesayensi, kepha ukukhishwa okukhulu kwe-saccharin kungukushintsha kokunambitheka kwamalungiselelo okushisa okuphezulu. Ukubukeka kwe-sweeteners okusekelwe ku-"aspartame" kuxazululwe le nkinga, zizinzile ngokomoya. I-Liquid Fructose ingenye i-sweetener yemvelo engakwazi ukufaka ngempumelelo ushukela ngempumelelo.

- Ushokoledi wesifo sikashukela awugcwali? Amanga!

Iziguli ezinesifo sikashukela zinokuntuleka kwe-insulin futhi, ngakho-ke, azivunyelwe ukuba zidle ushukela. Amaswidi ama-diabetes akwenziwa ku-fructose, ngoba ayithinti i-insulin. Inhloso yale mikhiqizo iwukuthi ayinalo ushukela futhi anama-khalori ambalwa. Ushokoledi kubantu abanesifo sikashukela bangase babe nama-calories amaningi kunokujwayelekile.

- Ubisi obufudumele busiza kangakanani ukulala ebusuku? Ngempela!

Ukulamba negazi eliphansi kwegazi kudala ukukhathazeka, ukuthukuthela, ukwesaba, ukubuthakathaka kwemisipha. Ama-carbohydrate yobisi aphethwe ukuxazulula le nkinga, ngezinga elincane lama-kilojoule (100 kcal / indebe), okuzosivumela ukuba silale.

Iqiniso Namanga nge lipids.

- Ingabe i-cholesterol "enhle" ne-"cholesterol" embi? Ngempela!

Okuqukethwe kwe-LDL-cholesterol egazini kuholela ezingozini ezengeziwe zezinhliziyo zenhliziyo futhi, njengoba umthetho, kubonisa inani le-cholesterol. Leli "cholesterol" embi, okungenani akumele lidlule i-200 mg / ml futhi ngokuvamile libonisa inani le-triglycerides (amafutha) odlayo. "okuhle" i-cholesterol i-HDL-cholesterol ikwandisa ukuvikelwa kwezifo zenhliziyo futhi inani layo elihle lingu-50 mg / ml egazini.

- Amaqanda kufanele agwenywe ngoba acebile ku-cholesterol? Amanga!

I-egg ngumkhiqizo wokudla ophelele oqukethe amaprotheni aphakeme kakhulu (amaprotheni ajwayelekile), amavithamini amaningi (A, D, E, B) kanye nensimbi ngekhwalithi yayo eyinhloko "i-colecistokinetic", okuholela ekunciphiseni kwe-gallbladder ukukhulula ama-salts ebhali. I-cholesterol ye-egg ayikhulisi izinga le-cholesterol egazini, ngakho akusikho ukuphikisana kokudla amaqanda e-dyslipidemia.

- Ingabe amanye amafutha ane-cholesterol? Ngempela!

I-cholesterol ingemikhiqizo yemvelaphi yezilwane, ngenxa yalokho, amafutha yemifino aqukethe i-cholesterol. Amafutha awaqukethe i-cholesterol, kodwa inani lamakholori, kanye namafutha wezilwane (ibhotela, isinqumelo).

- Ingabe amafutha wezinhlanzi aphilile? Ngempela!

Amafutha wezinhlanzi amafutha akhethekile aqukethe ama-acids ayi-unsaturated, anesandla sokuzivikela ezifweni zenhliziyo.

- Amantongomane nama-walnuts angcono ebuchosheni? Ngempela!

Amantongomane angama-10 adliwa nsuku zonke asisiza ukuba sibe "bumnandi".

- Ingabe kukhona ukudla okwandisa i-cholesterol? Ngempela!

Kuyinto ushukela elicwengekile kanye nawo wonke amaswidi. Amafutha ezilwane (isinqumelo, ibhotela, ukhilimu), igargarini, ikhofi nokubhema. Ukudla okunciphisa i-cholesterol yizithelo, imifino, okusanhlamvu, soy, amafutha wezinhlanzi, amafutha obisi, ubisi lwe-SSI, amafutha ommbila, umnqumo, anyanisi, i-garlic kanye ne-chili pepper.

"Ushizi alugcini?" Amanga!

Ushizi yingozi enkulu, iqukethe amafutha angama-80%. Ucezu ushizi ulingana no-3 tincetu zesinkwa, ngakho-ke ungacabangi ukuthi uma kukhona ushizi utamatisi, awuyikuwugcwalisa, akulona iqiniso, kodwa ungawugcwalisa kanjani.