Okokuqala, kuyadingeka ukuthi usebenze ngendlela yokudla. Phela, njengengane, thina, noma iningi lethu, sathola umkhuba omubi: ukudla njengokungathi kubi. Uma uneminyaka yobudala, lo mkhuba ungabangela umonakalo omkhulu empilweni yethu. Kukhona into enjenge "piramidi yokudla", futhi ihlukaniswe ngamaqembu amane. Wonke umuntu kufanele azi kahle imikhiqizo ehlongozwe kula maqembu, ukuze enze kahle ukudla kwabo futhi angadli uketshezi oluthe xaxa, i-cholesterol, ushukela noma i-sodium.
Kunemigomo emihlanu eyinhloko yokudla:
- Kungakhathaliseki ukuthi umzimba wakho ucebile kuwo wonke amavithamini, amaminerali nezakhi, zama ukuhlukahluka kokudla kwakho ngangokunokwenzeka.
- Ungadli ngokweqile, umzimba wakho kufanele uhlangabezane nokudla okudlayo ngokomzimba, ngaphandle kwalokho uzothola isisindo esiningi.
- Zama ukukhetha ukudla okungenani amafutha ne-cholesterol.
- Khetha izithelo nemifino.
- Ncishisa ukusetshenziswa kasawoti, ushukela nophuzo. Yidla inyama eningi nenhlanzi. Lokhu akusebenzi emzimbeni obomvu.
Ipiramidi yokudla luhlu lokudla oludinga ukudliwa nsuku zonke. Kodwa akekho ozama ukubeka izitsha ezimbalwa okufanele uzidle kuze kube sekupheleni kokuphila, cha, kule phiramidi kubhalwe inombolo enkulu kakhulu yemikhiqizo ongayithola ekudleni futhi uqiniseke ukuthi ukudla okunomsoco nokugcwele okuphelele.
Iqembu lesibili yizithelo nemifino. Le mikhiqizo izohlinzeka umzimba wakho ngamavithamini adingekayo, amaminerali kanye ne-fibre yemvelo.
Iqembu lesithathu imikhiqizo yobisi kanye nenyama. Imikhiqizo yobisi yonke imikhiqizo eyenziwa ngobisi. I-Kefir, ubisi obhakawo oluvutshiwe, i-yoghurt, ushizi. Inyama isho ingulube, inyama yenkomo, izinkukhu nezinhlanzi. Yonke le mikhiqizo engxenyeni elinganayo igcwalisa umzimba wakho ngezinto eziwusizo.
Iqembu lesine ngamaswidi, amafutha namafutha yemifino. Uma ufuna ukufika njalo ngesimo esihle, ulinganise umdlandla wakho futhi ungaxhomeki emikhiqizweni yesigaba sesine semipiramidi.
Imikhiqizo yeqembu lokuqala ingumthombo oyinhloko wama-carbohydrates, futhi zibaluleke kakhulu, ngoba ama-carbohydrate anika umzimba wethu amandla. Kodwa ungaphonsa ipuleti le-pasta ngemicabango, uma ngidla kakhulu, ngizoba namandla kakhulu. Konke kufanele kube ngokulinganisela, isimiso sokugaya njengewashi, ungadonseli entwasahlobo, ngaphandle kwalokho indlela ezoyeka.
Imikhiqizo yeqembu lesibili ingumthombo wamavithamini ne-fiber. Ngakho-ke, yimiphi imifino, yiziphi izithelo okufanele uzidle ngosuku ngosuku mayelana nezinsizakalo ezinhlanu.
Imikhiqizo evela eqenjini lesithathu ingumhlinzeki wama-bacterium anenzuzo, ngaphandle kokuthi umzimba wethu awusebenze kahle, kahle, eqenjini lesine, umzimba wethu uthola konke okungakaze kwenziwe emithathu.
Amaprotheni ... kungakanani kuleli gama. Amaprotheni yisakhiwo sokwakha izicubu zethu, futhi izicubu ziyaziwa ukuthi zivuselelwe njalo, kulandela ukuthi amaprotheni, umzimba udinga njalo. Uzothola inhlanzi, inkukhu, i-turkey, ubhontshisi kanye nama-peas.
Abantu abaningi abanakekela isisindo sabo, banesithakazelo kulo mbuzo: badla amanoni amangaki ngosuku? Kulula kakhulu ukubala lokhu. Okokuqala, sebenzisa ukuphakama kwakho ukubala isisindo sakho esihle. Isibonelo, isisindo sakho sasingu-60 kilogram. Kusukela kulokhu kulandela ukuthi inani eliphakeme lamafutha adliwe ngosuku alingekho kuka-60 amagremu.
- Khetha inyama enomzimba, uma kunamafutha, kufanele ukuthi unqunywe, ususe isikhumba enyoni, upheke inyama epanini lokuthosa nge grate, ukuze amafutha aphephe.
- Izitsha zokupheka eziphekiwe nezitshalo ziphehliwe kahle, okuzobe kulula kakhulu ukususa amafutha afriziwe.
- Ngesikhathi sokupheka, futhi, sebenzisa kancane ngangokunokwenzeka ukusebenzisa amafutha.
- Zama ukudla imikhiqizo yobisi ephansi, i-vitamin value ifana, kepha ayikho amafutha.
- Ukuze ukunambitha isidlo esingavuthiwe, sebenzisa imifino nezinkathi ezivundiwe.
Kukhona enye indlela yokulawula ukudla kwamafutha, esikhundleni sokudla okunamafutha angewona amafutha:
- ngosawoti kunokuba ukhilimu omuncu ungasebenzisa i-yogurt engenamafutha;
- susa inyama yenkomo noma inyama yengulube ngenkukhu;
- Uma upheka umquba, ungafaka ubhontshisi esikhundleni senyama;
Imenyu yokulinganisela okunomsoco
Izakhamuzi zeluleka, ngokudla okunempilo, amandla we-menu yakho akufanele adlule ama-khalori angu-2000 ngosuku kanye namafutha akufanele abe ngaphezu kwama-khalori angu-40 ngosuku.