Ukudla okulinganiselayo nokunempilo kungaholela umuntu kwisisindo esivamile. Kusukela ekubukeni komzimba wokudla okunomsoco, umuntu onokungafani kuka-10% uthathwa njengamafutha. Kulokhu, zonke izizathu zokuthi "amathambo avulekile" noma ezinye izimo azicatshangelwa. Uma umuntu ephilile, uthola amanoni kuphela ngenxa yokudla okunomsoco, okungukuthi, ngokunikezela umzimba wakhe "ngamandla engeziwe" kunokudinga ukugcina impilo.
Amandla okudla okunomsoco asekela umsebenzi obalulekile womzimba ulinganiswa kuma-kilocalories (kcal). noma ama-kilojoule (kJ). I-kilocalorie eyodwa cishe cishe ama-kilojoule angu-4.2.
Inani lamandla asetshenziswa nsuku zonke ngomzimba akulona nje ngobukhulu bomzimba, ubudala nobulili, kodwa futhi luhlobo oluthile lomsebenzi wesintu. Umsebenzi owenza umsebenzi osebenzayo noma umama womuzi kufanele asebenzise amandla amaningi okudla kunabantu abenza umsebenzi ehlezi etafuleni. Imidlalo esebenzayo idinga amakholori amaningi.
Kunconywa jikelele mayelana nendlela yokubala inani elilinganiselwe lama-kilocalories ukugcina isisindo esivamile: kilogram ngayinye yesisindo somzimba cishe cishe 30 kcal. ekusebenzeni okuvuthwa okuphakathi futhi cishe 25 kcal emsebenzini wokukhanya.
Ngakho-ke, lowo ofuna ukulahlekelwa isisindo kufanele anciphise ukuqhuma kwamandla "okudla". Nokho, ungayinciphisi ngendlela ephawulekayo, okungukuthi, thatha izinyathelo ezinkulu! Odokotela abaningi abancoma ukuthi "ukuthunyelwa kwezokwelapha", hhayi ukukhuluma ngokudla "zero", ngoba kulezi zimo umzimba awulahlekelwa kuphela ama-calories, kodwa futhi nezinye izinto eziningi ezidingekayo ukuze ugcine imisebenzi yayo ebalulekile.
Into yokuqala edingekayo yokudla okunempilo ngamaprotheni , iqembu lezakhi zomzimba, elihlangene ososayensi okuthiwa amaprotheni. Igama livela egameni lesiGreki elithi proton, okungukuthi, owokuqala, obaluleke kakhulu. Manje sekuyaziwa ukuthi kunamakhulu amaprotheni ngokwemvelo yamaprotheni ahlukene, kuphela ayishumi nambili alungele umzimba wethu. Inani leprotheni ngayinye lincike kwinani lazo zonke izingxenye zalo, okuthiwa ama-amino acids, ziyingxenye ebalulekile yamaprotheni.
Amaprotheni ayadingeka ukuba umuntu enze izinto ezintsha zamaseli, ikakhulukazi imisipha nenhliziyo. Isidingo sabo singaba ngu-0.9 g kilogram ngayinye yesisindo somzimba, i.s. Amaprotheni kufanele abe ngama-13-15% (okungenani ama-20%) wevolumu ephelele yokudla kwabantu abadala.
Ukuntuleka kwamaprotheni ekudleni kubangela ukuthi ukumelana komzimba ezifweni, kanye namakhono omzimba nangokwengqondo omuntu, kunciphisa. Ngakolunye uhlangothi, amaprotheni okweqile ekudleni nawo awenzi indima enhle.
Umzimba womuntu ungamaprotheni angenakuthola emfuyweni, isibonelo, amaprotheni enyama, inhlanzi, amaqanda, ubisi nemikhiqizo yobisi. Ama-proteine anjalo ngokugcwele futhi ephelele anenani elikhulu kunabantu kunamaprotheni wesitshalo, ngoba umzimba kulula ukukhiqiza amaprotheni avela kubo. Kuyafaneleka ukudala isakhiwo sayo. Noma kunjalo, ososayensi bancoma ukuthi bahlanganise ukufunwa kwansuku zonke amaprotheni ngo-40-50% ngamaprotheni okuvela emfuyweni, kanti ezinye - amaprotheni ezitshalo. Esinye sezizathu zesincomo ukuthi amaprotheni ezinyamazana avame ukumbozwa ngamafutha amaningi, esinye isizathu ukuthi amaprotheni ezitshalweni zezitshalo azishintsha ngokuphelele amaprotheni wesilwane futhi angene kalula umzimba.
Amafutha awabizwa ngokuthi yize umthombo wokuphelela inombolo eyodwa, igramu elilodwa kuphela lamafutha linamakholori ayi-9. Amafutha omzimba okweqile agcinwa ngaphansi kwesikhumba "ngosuku oluluhlaza", futhi ngenxa yezici zokuphila zabesifazane, ikhono lokukuthuthukisa liqina.
Kodwa, ngokwemvelo, umuntu akakwazi ukwenza ngaphandle kwamafutha ngaphandle kwamafutha, indoda ayikwazi, amafutha nawo ayadingeka ukuze alondoloze umzimba. Isibonelo, amavithamini A., D, E noK angahlukaniswa emzimbeni kuphela ngokushiya inani elithile lamafutha.
Zonke izinhlobo ezidliwayo ziqukethe i-glycerin ne-fatty acids. Kuye ngenani lama-athomu e-hydrogen, ama-acids agcwele kakhulu ngenani eliphezulu kakhulu lama-athomu e-hydrogen, ama-acids e-unsaturated alula kanye nama-unsaturated unsaturated compounds ahlukile. Amafutha anelisiwe futhi alula angasetshenzisiwe enza ukuthi imvelo ngaphansi kwezimo ezithile ikwazi ukuzenzela ngokwayo, nokho inani le-fatty acids engenasithenji, elibizwa ngokuthi i-irreplaceable, noma elibalulekile, kufanele litholakale kanye nokudla. Okubaluleke ngokukhethekile ekulondolozeni impilo yi-linoleic acid, ngobuningi obuqukethe amafutha yemifino, isibonelo, ku-sunflower, soybean kanye nommbila. Phakathi nokudla noma ngemuva kokugcina isisindo esivamile, ungayeki amafutha, esasakaza ngesinkwa, ikakhulukazi njengoba kunezinhlobo ezikhethekile zegargarine nebhotela, kodwa akukho mnandi ongathandeki ukunambitha.
Ukuze uthole ukunambitheka kubalulekile ukusebenzisa amafutha avamile yemifino noma amafutha ezilwane, nokwenza izitsha ezincane ze-caloric ngenani lokuthatha inani elincane elidingekayo lamafutha okugaya.
Umhlinzeki wesithathu wamandla emzimbeni wethu yi- carbohydrate , ehlanganisa i-carbon, i-hydrogen, ne-oksijeni, kuyilapho i-hydrogen ne-oksijini zikhona kuzo ngokulinganayo okufana namanzi. Ama-carbohydrate avela ekudleni kwethu ngendlela yeshukela, isitashi kanye ne-fiber. Isisekelo sama-carbohydrate yilokho okuthiwa ushukela olulula - i-glucose ne-fructose. Kusukela kokuhlanganiswa kweshukela elula amabili kukhona ushukela ojwayelekile wendlu. Uma amashukela amaningi alula ahlangene, ama-carbohydrate aqinile ahlakulela: isitashi kanye ne-fiber. I-fibre ingokwamaqembu e-ballast futhi ayihlukanisi emzimbeni, kodwa isebenza ukulawula ukugaya nokudala umqondo wokuzonda, lo mzwa uvame ukubonakala emva kokudla irayisi, phakathi kwezinye izinto, naphezu kokuqukethwe okuphezulu kwamakorikhi kuwo, ilayisi ngumkhiqizo omuhle kakhulu wokudla.
Isitashi, ngokuphambene nalokho, ngesikhathi sokugaya isahlukaniswa emzimbeni ube ushukela olula, ngendlela, kuphela ephethe igazi.
Ama-carbohydrate anzima atholakalayo ngesinkwa, amazambane, irayisi kanye ne-pasta. Le mikhiqizo yenza umqondo oqinile wokuzonda, njengoba bengena egazini isikhathi eside, ezinxenyeni ezincane ngenxa yesakhiwo sabo esiyinkimbinkimbi kanye nenani elidinga isikhathi sokugaya umzimba. Ngenxa yalokho, amandla angena emzimbeni athengiswa kakhulu kunalokho emva kokudla ushukela nokudla okweshukela, okuyinto, nakuba unikeza umzimba amandla. Amandla angasetshenzisiwe, ngeshwa, akaveli emzimbeni ngokwemvelo, kodwa aphenduka abe yi-gligocene, isitashi sezilwane, futhi agcinwe ekugcinweni kwemisipha nesibindi. Noma kunjalo, lezi zitshalo zichichima ngokushesha zikhona "ezakhiweni. Okushiywe ngokweqile, lapho kusetshenziselwa uketshezi kwamanzi kuphenduka amafutha futhi, ngokwemvelo, kuhlehliswa ngesimo samafutha esitolo. Ngakho-ke, amaswidi, ikakhulukazi amaqebelengwane kanye nesinkwa esimhlophe ngokushesha ashicilela ekubukeni kwesisindo esiningi, nalabo abafuna ukunciphisa isisindo noma ukugcina isisindo sabo esivamile, kungcono ukuwadla ngobuningi noma ukulahla ngokuphelele. Labo abasendleleni yokudla, kungcono ukuwaqeda ngokuphelele ekudleni. Uma ukhetha uhlobo olufanele lwesinkwa, kungcono ukuthatha isinkwa ngokuqukethwe okuphezulu kwezinto ezi-ballast, isibonelo, isifo sikashukela noma se-wholemeal nge-bran, kodwa, ngakolunye uhlangothi, ungakwazi ukuthenga ucezu lwesinkwa sokugcoba ngezikhathi ezithile.
Ukushukela okungenakuqhathaniswa ngendlela ehlanzekile, kuyisifiso sokwenqaba ubusi. Ukuze ukhathele, kuphela i-saccharin noma i-granules efana noshukela.
Amavithamini angumthombo oyinhloko wokudla komuntu. Njengoba umzimba womuntu ngokwawo ungahlanganisi noma ukhiqiza amavithamini ngamanani amancane, kubaluleke kakhulu ukuwathola ngokudla okwanele. Kanye namaprotheni. Amavithamini, okokuqala, anikezwa emzimbeni ngokudla okutshala, ngoba izitshalo ziyakwazi ukwenza amavithamini ngokwabo.
Ekudleni, amavithamini akhona amanani amancane, kodwa akathinteka kakhulu umzimba, akhuthaze futhi aqondise izinqubo zawo eziphilayo, futhi ngenxa yalokho kubangele ukugeleza okungahambi kahle komsebenzi wakhe obalulekile.