Ukuntuleka kwezakhi ezikulesi sigaba sokukhula okuphezulu kungaba nemiphumela ebuhlungu: ukukhula okuphansi, isisindo samathambo aphansi, ukuthoma kokuthoma kokuthoma. Izakhi eziyinhloko ebuntwaneni kukhona amaprotheni, i-iron, i-calcium, i-vitamin C ne-zinc. Ngezizathu ezingokomqondo nezenhlalo, izingane ziphika amasiko omndeni nemikhuba etholakalayo ebuntwaneni. Bazilungiselela ukudla, badla kaningi ngaphandle kwendlu, ngokuvamile ukudla kwabo kutholakala phansi, futhi kuba okungalingani. Kufanele kube nokudla okunembile nokulinganisela ebuntwaneni, funda esihlokweni esithi "Ukudla okunempilo nokufanele kwezingane."
Izincomo zokudla
Kunzima kakhulu ukunikeza izincomo ezijwayelekile ezifanele zonke izingane ngesikhathi esisodwa, ngoba zonke zihlukile. Ngezansi kukhona amathiphu ajwayelekile aphakanyisiwe okugqugquzela indlela yokuphila enempilo.
- Ama-carbohydrate. Kufanele kube ngu-50% wemali yansuku zonke yamakholori adliwe.
- Amaprotheni. Cishe u-15-20% wemali yansuku zonke yamakholori, okokuqala sikhuluma ngemithombo yamaprotheni.
- Amafutha. Kufanele kube ngamaphesenti angaba ngu-30-35% wezinsuku zonke zamakholori, kufanele afake ama-acids amaningi agcwele, a-monounsaturated ne-polyunsaturated. Ungakhohlwa ukuthi ngokudla kahle kwamafutha, umzimba uthola zonke amino acid ezibalulekile ezidingekayo ekukhiqizeni amavithamini ahlukahlukene, namavithamini amanama-soluble.
- Izinto zamaminerali. Imvelo idinga endaweni yokuqala ye-calcium (1200 mg ngosuku), insimbi (2 mg ngosuku ngabafana kanye no-5 mg ngosuku ngamantombazane emva komjikelezo wesimiso) kanye ne-zinc (12 mg ngosuku ngabafana kanye no-15 mg ngosuku ngamantombazane ).
- Amavithamini. Kubalulekile ukuhlangabezana nezidingo zezingane ngamavithamini A, D, folic acid, B12, B6, riboflavin, niacin kanye ne-thiamine. Imithombo eyinhloko yazo zonke lezi amavithamini yizithelo nemifino.
Izimfihlo zokudla okunempilo ezinganeni
Imikhiqizo ewusizo ohlelweni lwe-musculoskelet lucebile kuma-protini futhi ifomu 2 yamaqembu ayisikhombisa omkhiqizo - ubisi nemikhiqizo yobisi, kanye nenyama, inhlanzi, amaqanda. Imikhiqizo yobisi kanye nobisi: 650-850 ml ngaphezu kwengxenye yoshizi (150-200 g) okungenani kanye ngosuku. Inyama noma inhlanzi: ukukhonza okulinganisa 150-200 amagremu kanye ngosuku. Amaqanda: kanye ngosuku, izikhathi ezine ngesonto. Uma amaqanda ashintsha inyama noma inhlanzi, kufanele idliwe izikhathi ezimbili ngosuku. Imithombo yamandla. Lokhu kuhlanganisa okusanhlamvu, ufulawa, imikhiqizo yefulawa - isinkwa, i-pasta, ama-pastries, ilayisi, ushukela. Bonke bacebile ama-carbohydrate. Leli qembu lihlanganisa imikhiqizo eminingi ehambisana nokucubungula okunamandla (isinkwa, i-pasta, i-pastry, njll), eyenziwe ngefulawa omhlophe, ngokuvamile ukolweni. I-Sugar nezinye izinto ezithokozisa kuleli qembu azizona ezakhiweni eziyisisekelo nezidingekayo: lezi zibizwa ngokuthi ama-calories angenalutho. Kubalulekile ukudla okungenani izikhathi ezimbili ngosuku, ungadli, udle ushukela nama-carbohydrate (amazambane, ilayisi, i-pasta, isinkwa, njll), ikakhulukazi kwasekuseni. Imikhiqizo elawula umsebenzi womzimba ihlanganisa imithombo yamavithamini namaminerali - aqukethe i-fiber eminingi, kanye namanzi. Kubaluleke kakhulu ukuba udle izithelo nemifino - kokubili okuluhlaza futhi evezwe ukwelashwa okushisa. Kunconywa ukuba udle 1 ukukhonza isaladi ngosuku kanye nezithelo zika-3-4. Ukusetshenziswa kwamanzi kufanele kube okwanele, cishe ama-2 amalitha ngosuku, nokusetshenziswa kweziphuzo ezimnandi - okulinganisela kakhulu. Kubalulekile ukuchazela ingane ukuthi kuyingozi kanjani umzimba wakhe ekuphuzeni utshwala.
Ukudla kwansuku zonke kwemikhiqizo yamaqembu ahlukene, kunconywa izingane
- 3-4 izisebenzi zobisi nemikhiqizo yobisi;
- Izingxenye ezimbili zenyama, noma inhlanzi, noma amaqanda;
- 6-8 ama-servings of okusanhlamvu nemifino;
- 2-4 izithelo zezithelo;
- 3-5 izimboni zemifino;
- Ukusetshenziswa okulinganiselwe kwamafutha emifino nezilwane, ushukela namaswidi. Manje siyazi ukuthi kufanele kube yini ukudla okunempilo nokunempilo kwezingane.