Isihloko sendaba yethu yanamuhla sithi "Ukudla kanye nempilo, indlela yokudla kahle".
Ngesikhathi sethu abantu, ekugcineni, baqala ukucabanga ngesondlo esifanele - labo kanye nabahlobo nabangani. Ukucabangela kuphela ukuthi izinzuzo zokuziphendukela kwemvelo zasilethaphi - kwakungumfashini futhi odumile ukudla imikhiqizo yemvelo. Manje, mhlawumbe, izingane ezincane kuphela zidla kahle futhi zilinganisela - ngenkathi abazali bezondla ngezikhathi ezithile futhi bahlanganisa izinhlobo ezahlukene zokudla. Kusukela ngesikhatsi esikoleni, ukudla okusimisiwe kuhla - akusikho isikhathi esanele, ukudla okulula okuqala, "ama-buns" athandwayo, njll. Kunzima nakakhulu kubantu abadala, abantu bebhizinisi, ikakhulu abesifazane. Isithombe esivamile sesikhathi sethu: ukuhlala ngokuqinile ekudleni okunzima kakhulu - ukulahlekelwa ukulawulwa - uphinde uzuze isisindo. Khona-ke lo mjikelezo uphindaphinda kabusha. Ophikelela kakhulu ukuphatha ukuhlala ngale ndlela iminyaka eminingana. Ngesikhathi esifanayo, ukwazi ukuthi balimaza kokubili isikhumba nomzimba.
Cha, ukudla okunempilo akuyona ukudla okunye. Isilinganiso esifanele samaprotheni, amafutha, ama-carbohydrate namaminerali. Njengamanje, sidla kakhulu amnandi, usawoti, amafutha futhi amancane kakhulu futhi anamavithamini aqukethe. Ngeshwa, konke lokhu kuthinta umzimba esikhathini esizayo. Njengoba bethi, kuze kube seminyaka engamashumi amathathu umuntu uchitha impilo nemisipha ekwenzeni imali, emva kweminyaka engamashumi amathathu - isebenzisa imali ukuthuthukisa impilo nemisipha.
Ukudla kanye nempilo, indlela yokudla kahle? Bangaki abantu abazibuza lo mbuzo, futhi ngesikhathi esifanayo izandla zabo zidonsa kwelinye ibhande elimnandi, kodwa elingenalutho. Kudingeka udle izikhathi ezingu-3-5 ngosuku. Abachwepheshe bacabanga ukuthi le namba ingcono kakhulu. Ngokuvamile, kodwa kancane kancane - yisiqubulo sokudla okunomsoco wanamuhla. Ngesikhathi esifanayo, ukudla okunamandla kakhulu nokuphezulu kwekhalori kufanele kube sekusemini, okwesibili ngokwemandla kagesi - isidlo sasekuseni, isidlo sakusihlwa kufanele sibe lula. Ukudla kokugcina kufanele kube okungenani amahora amathathu ngaphambi kokulala. Okuthandayo kumele kunikezwe izitsha ezilungisiwe, ngoba ngemuva kwesikhathi esithile zilahlekelwa inani lazo eziphilayo, kuphela ama-kilojoule kuphela. Ngaphezu kwalokho, izinqubo zokuvutshelwa nokubola ziqala kuzo. Futhi, ukudla kufanele kube okuhlukahlukene ngangokunokwenzeka - ososayensi baxwayisa: akukho umkhiqizo owodwa ozohlinzeka ngokugcwele umzimba wethu nazo zonke izinto ezidingekayo. Okuphambene nobisi lwebele lomfazi owenza izinyanga ezingu-6, esikhundleni somntwana nazo zonke ezinye imikhiqizo.
Imithetho eyaziwayo: ukwandisa ukusetshenziswa kokudla okuneziqu ezinamafutha angenalutho (izinkukhu, izinhlanzi kanye nezinhlanzi zasolwandle), ngakho-ke ukunciphisa inani eligcwele (inyama, amaqanda, ushizi, ukhilimu); ukwandisa inani le-fiber ne-carbohydrate eyinkimbinkimbi (imifino, izithelo, okusanhlamvu, isinkwa esivela kufulawa ophelele); esikhundleni samafutha wezilwane namafutha yemifino; ukunciphisa inani losawoti noshukela ekudleni kwansuku zonke. Zama ukungadli ukudla okuthosiwe, ufulawa (izinhlobo ezahlukene zokudla), ukudla okusemathinini. Konke lokhu esikwaziyo. Kodwa ukubona ukuthi lokhu kunzima kakhulu. Uma kungekhona ukuthi ukupheka, kodwa futhi nje ukudla ngesikhathi. Mhlawumbe, kuphela abesifazane besifazane abangakwazi ukuzitholela kanye nekhaya labo ngezitsha ezihlukahlukene ezilungisiwe.
Okubaluleke kakhulu isikhathi sokudla okunomsoco. Entwasahlobo kanye nehlobo, izinqubo zemetrikhi zenzeka kakhulu, futhi ngokufanayo amandla akhiqizwa ngaphezulu. Ngakho-ke, kuhle ukuba udle ukudla okunye okutshala. Ekwindla nasebusika, kunalokho, kuyadingeka ukwandisa isabelo semikhiqizo ecebile amaprotheni namafutha. Kodwa kungenjalo akukwazi ukudla isikhathi eside, isidlo esisodwa kuphela noma umkhiqizo, kumele kube khona okuhlukile. Ngakho-ke, i-mono-kits ingcono nje isikhathi esifushane futhi ngempela ngokusekelwa kwezidakamizwa ezidingekayo ezinamavithamini.
Ngokusho kochwepheshe, ukudla kwansuku zonke kumele kuhlanganise isinkwa, okusanhlamvu kanye ne-pasta, amazambane, izithelo nemifino, ubisi nemikhiqizo yobisi ngamanoni aphansi nosawoti, izinhlanzi noma izinkukhu, ezingekho izingxenye ezimbili zotshwala (okukhonza okungu-10 g wezophuzo ezihlanzekile) . Kubantu abanempilo, abakhuthele ngokomzimba - kungama-calories angu-2500-2700, kubantu abahlala emhlalaphansi - amakholori angu-2300.
Kufanele kukhunjulwe ukuthi ukuqoqwa kwamafutha emzimbeni kuyindlela efanele yokuthuthukisa izifo ezinzulu, njenge-diabetes mellitus, isibonelo. Ngaphezu kwalokho, kunzima kakhulu ukuwaqeda. Ngokungafani nezendlala ezivame ukuvikela izihlathi, isifuba, amehlo nezinso emiphumeleni emibi yemvelo, amafutha atholakala ezinqulwini naseziswini azipheli ngokuphelele ngegazi. Ngakho-ke, asilahlekelwa isisindo lapho kunesidingo - okokuqala, isikhumba nesifuba sibe yi-flabby, ubuso bubukhali, bubomile. Akusibo bonke umgomo esiwufisayo. Ukunciphisa umzimba kufanele kube nomqondo, kancane kancane, ngaphandle kokucindezeleka komzimba.
Imizamo yakho yokuthola nokulondoloza inani elihle lizophumelela kuphela uma lisekelwa ngokudla okunempilo, okunengqondo nokusebenza ngokomzimba. Okujabulisayo, izitsha ezihlukahlukene, ezihlanzekile nezempilo, khona-ke uyohlale uhlala kahle futhi ujabule!