Ukudla okunempilo nokuphila okunempilo

I-Dietology ibhekwa njengenye yezinkhombandlela ezindala kakhulu ekuthuthukiseni imithi. Ukudla okunempilo kanye nokuphila okunempilo kuyisihluthulelo sokuphila isikhathi eside nempilo yabantu.

Yiqiniso, namuhla, ngaphandle kokudla okunomsoco okuphelele, akunakwenzeka ukucabanga ukuthi yini ebizwa ngokuthi indlela yokuphila enempilo. Imizamo yokwenza imithetho ejwayelekile yamamenyu aphilile yenziwa isikhathi eside ngaphambi kokubonakala kwe-pyramid okuthiwa, kepha ayikwazanga ukunciphisa ohlelweni olulodwa. Ngasekuqaleni kweminyaka eyi-90 yekhulu lama-XX, izidakamizwa zaseMelika zihlongozwa umqondo wazo wokudla okunengqondo nokugcwele usuku ngalunye. Kwakuyi-phiramidi, yahlukaniswa ngamapulangwe amaningana, okwakuthiwa kuwo wonke uhlobo lokudla. Ngakho-ke, ingxenye yayo engezansi yayikude kakhulu, futhi okwalandela kancane kancane kwaba yinto yonke kakade, ngakho-ke kubonisa ngokucacile ukuthi umkhiqizo othile kufanele ube emndenini wesintu kusuka ekubukeni kwezidakamizwa.


Ingabe akuphelelwe yisikhathi?

Emiphakameni yasekuqaleni, abanye abazama ukuyisebenzisa ngokungafanele manje, ingxenye enkulu kunazo zonke zithathwe ngemikhiqizo ehlukahlukene yokudla: okusanhlamvu, isinkwa nemikhiqizo yokubhaka, i-macaroni. Kwakucatshangwa ukuthi imikhiqizo ye-cereal iqukethe ama-carbohydrate amaningi adidayo, okudingekayo ukuze umzimba usebenze ngokomzimba, ngakho-ke kufanele ube yansukuzonke yokudla okunomsoco. Isitezi sesibili sithathwe imifino nezithelo, imithombo yemifino, amavithamini namaminerali.

Esikhathini esincane esilandelayo, kunemikhiqizo ehlukahlukene yenyama kanye ne-cottage shizi (ayinakho amaprotheni angaphansi kuka-nyama).

Ngisho nobisi obuphakeme obubekiwe kanye nemikhiqizo yobisi obumuncu, ngokuqinisekile bayasiza, kodwa musa ukwakha isisekelo somsoco. Ngaphansi kwalokho kwakukhona indawo yokudla okunamafutha emifino yezilwane nemifino, amantongomane, njll, kanye nepiramidi iphetha "ngengxenye" ​​ngamaswidi, okubangelwa ukuthi amafutha (ikakhulukazi ama-fatty acidated acids) emzimbeni wethu aseyadingeka, naphezu kokuncane ubuningi, kodwa ngaphandle kwemikhiqizo emihle kunokwenzeka kakhulu ukukwenza.Ukuntuleka kohlosi "okumnandi" ngeke kuphule ubuqotho bepiramidi yonke, kodwa kusiza ukugwema ukukhululeka kwama-carbohydrates kalula.


Inkinga efihliwe

Ekuqaleni, ipiramidi yeklasi yokudla okunempilo kanye nokuphila okunempilo yamukelwa odokotela neziguli, kwakubhekwa njengendlela yokwenza imenyu engcono kakhulu. Kodwa, njengamamodeli amaningi wezinkolelo, le phiramidi ayizange isinde ukushayisana ngeqiniso. Eminyakeni embalwa emva kokusakazwa okukhulu kwepiramidi, ososayensi baseMelika benza ucwaningo olwaluveza isithombe esidabukisayo kakhulu: iziguli ezisebenzise imithetho yale piramidi zikhulu kakhulu!

Phakathi kwezizathu eziyinhloko zokudla okunempilo kanye nokuphila okunempilo, okokuqala kudingekile ukugcizelela ukungenakwenzeka kokusetshenziswa kwendawo yonke yokuhlelwa kwesidlo sokudla kubantu abaneminyaka ehlukene, umzimba kanye nomsebenzi wansuku zonke - naphezu kwakho konke, izidingo zethu ziyimfihlo kakhulu. Kanti, ngaphezu kwalokho, ukudla okunomsoco kulahlekelwa incazelo ekuhlukaniseni konke okuphilayo, futhi imipiramidi empeleni inomdla kuphela ohlwini lokudla okudliwayo. Ngaphandle kwalokho, ohlwini lwemikhiqizo yeqembu elilodwa, abantu, njengombuso, bakhetha abantu abajwayele kakhulu noma, ngokombono wabo, banandi. Isibonelo, isisekelo sokudla okunomsoco kwabaningi kwakukhona isinkwa esimhlophe esiphezulu kanye nosawoti oluthile olusheshayo, kanti okusanhlamvu okunconywayo (isinkwa namabele okusanhlamvu) azitholakali ngabahlengikazi.


Imodeli entsha

Izazi zezokwelapha zazifanele zenze ucwaningo olwengeziwe futhi zenze imodeli entsha yepiramidi, kucabangela amaphutha angaphambilini. Umehluko obaluleke kunazo zonke wepiramidi yanamuhla ukuhluka kwawo nokushintshashintsha kwezidingo zomuntu ngamunye. Ukwakhiwa kwepiramidi nakho kwashintsha kakhulu: esikhundleni samapulangwe ahlukene, amaqembu womkhiqizo aboniswa ngezindlela zemigqa (njengemvula ebomvu), ebanzi phansi bese kancane kancane ehamba phambili phezulu. Ububanzi be-pyramid yonke bubonisa indlela ukuphila okusebenzayo okuholela ngayo umuntu, amandla akhe kanye nezidingo zansuku zonke emaqenjini ahlukahlukene wemikhiqizo.

Ngakho-ke, umuntu ohlala emzimbeni uyadla amakholori ambalwa kakhulu futhi, ngokuvumelana nemigomo yokudla okunomsoco, kufanele anciphise inani lokudla okudliwayo kanye nokuqukethwe kwekhalori yokudla kwakhe, kanti ezinye "iziqephu" ngokuvamile azifakiwe ekudleni kwakhe - isibonelo, lezo ezigcinwe amaswidi noma ukudla okunamafutha. akasho ukuthi kuzodingeka abashiye kanye nhlobo (njengoba kwakuthiwa yimithetho yepiramidi "yakudala"), kodwa ukungabi nokuhamba ukubeka imingcele eqinile kakhulu "kumnandi" namafutha. Kunconywa ukuba ukhulise izinga lomsebenzi wakho womzimba, lokhu kuzothuthukisa kakhulu amathuba okudla kwakho.

Enye into emisha yepiramidi yiyona "ukuhamba kancane kancane", okuqukethe ukuthi umuntu udinga ukwenza zonke izinguquko kungekudala, ngosuku kodwa kancane kancane.Lolu uhlobo oluthile lweziphakamiso ezihleliwe ezibeka isiqondiso jikelele futhi zivumela ngamunye wethu ukuba "akhe ipiramidi yakhe" bala ukudla kwakho ngokwendlela yobudala, indlela yokuphila nakho konke okunye. Ngisho nomuntu onesifo esibi kakhulu angakha "ipiramidi" yakhe, esebenzisa uhlelo olujwayelekile kanye nezincomo zezokwelapha.


Inguqulo yezingane

Izingane nazo azifani - i-piramidi yanamuhla isebenza kakhulu ekudleni kwezingane, lapho nje kwenziwa, udinga ukucabangela izidingo zeminyaka yomzimba ezakhiweni futhi ungakhohlwa ukulungisa njalo imenyu njengoba ingane ikhula futhi ikhula. Yiqiniso, ngonyaka wokuqala wokuphila kwengane, ayikho isidlo esingakhuluma. Ukuphela kokudla okunempilo kwabantwana kuze kube unyaka kuncelisa (noma amakhemikhali yobisi afanelwe) futhi kancane kancane bathule ukudla okuhambisanayo. Kuphela isikhathi, kusukela eminyakeni emibili, ukudla komntwana kancane kancane kuya "kumuntu omdala", futhi uhlelo lwakhe lokugaya luyakwazi ukugaya imikhiqizo emisha.


Ubisi

Isici sesici sepiramidi yezingane eminyakeni yokuqala yokuphila eyi-3 yiyona eyinhloko yemikhiqizo yobisi ekudleni. E-piramidi izobe iboniswe yiqembu elikhulu kakhulu. Ngosuku ingane encane eneminyaka engu-3 idinga cishe ama-400-600 amagremu ezindiza ezihlukahlukene ezivutshiwe, inombolo izoshintsha ngokuguga. Imikhiqizo yobisi ephucukisiwe ayiyona nje impahla yokwakha eyigugu, umthombo wamaprotheni atholakalayo kalula, amafutha kanye nama-carbohydrate, kodwa futhi unikeza umzimba ngamanoni amavithamini namavithamini, ikakhulukazi amavithamini B, ngaphandle kokuthi ukuthuthukiswa okujwayelekile kwezitho nezinhlelo akunakwenzeka. Yingakho ohlelweni oludala lwepiramidi, ubisi nemikhiqizo yobisi omuncu yabekwa njengesisekelo sokudla komntwana, futhi ohlelweni olusha - luboniswa njengesiqephu sokuqala nesona esikhulu kakhulu.

Ngemuva kweminyaka eyi-1.5, umsoco womntwana kunconywa ukwethula izinhlobo ezahlukene zezinyosi, ukhilimu, ukhilimu omuncu kanye ne-yoghurts yemvelo. Ubisi kumele busetshenziswe ngokucophelela, ngoba kunganciphisa ukudla futhi kuqhube ukukhiqizwa kwegesi. Uma ikhalenda yengane iphekwe ubisi, i-cereal iqalile ukubiliswa emanzini, futhi ubisi lengeziwe ekupheleni kokupheka futhi kuvunyelwe ukubilisa kanye. Imikhiqizo yobisi enomsoco (ukhilimu, ukhilimu omuncu kanye noshizi) kuyadingeka ukunikeza ingane hhayi nsuku zonke noma ukungeza ekudleni okulungile ngesamba esincane.


Imikhiqizo yenyama

Iminyaka engaba ngu-1.5 ekudleni kwezingane, udinga ukwandisa inani lezidlo zenyama. Abazali abathintekayo ekudleni kwemifino kufanele bakhumbule ukuthi inqwaba yamaprotheni emifino ayikwazi ukufaka inyama yenyama, futhi kungenjalo kungashintshwa ekudleni kwemifino. Yiqiniso, akuzona zonke inyama, ngisho ne-freshest, ezizohambisana nengane. Izintandokazi ngabaningi bethu ingulube, kanye ne-duck kanye ne-goose nyama zicebile kakhulu ngamafutha, ezingenakuzuzisa ingane futhi ziyoba umthwalo owengeziwe ohlelweni lokugaya ukudla. Kuwusizo kakhulu ukunikeza umuntu omncane okudliwayo ekutheni uthathe izinkuni ezivela enkomeni enomzimba noma enyamazini, inkukhu ebilisiwe (mhlawumbe inyama emhlophe) noma inyama ye-turkey. Kuze kube yiminyaka emithathu, ukuvinjelwa inyama okuthosiwe, ama-cutlets, inyama yezinyama kanye nakho konke okunye kufanele kuphekwe umbhangqwana. Ngeke usinikeze ingane ingqamuzana eningi ethosiwe yenkukhu ebilisiwe noma i-cutlet. Kukholelwa ukuthi ngonyaka wesithathu wengane ungakwazi ngezinye izikhathi ukuzibandakanya emikhiqizweni yesoseji, kodwa kuphela kulabo okuhloswe ekudleni kwezingane. Izisoso zokubhema, amasoso, i-shpikachki, kanye ne-ham, i-bacon, isinqumelo kanye nezinye izidlo ezidla inyama akuhloselwe izingane ezincane futhi kufanele zikhishwe ngokuphelele ekudleni kwazo.


Izitsha zokudoba

Inhlanzi emiphiramidi yabantwana iboniswa ngendwangu ehlukile, nakuba ilula kune inyama, kodwa lokhu kubalulekile.

Izinhlobo ezahlukene zezinhlanzi aziqukethe kuphela umzimba onomzimba, onomsoco kalula, kodwa futhi ucebile ezincane ze-microelements namavithamini. Eziwusizo ikakhulukazi izinhlanzi ezinamafutha aphansi-i-pikeperch, i-perch, i-cod, i-hake, njll. Kodwa-ke, akudingekile ukuba ulayishe imvelo yengane ngemikhiqizo yamaprotheni, kubalulekile ukuqapha ngokucophelela inani lempilo nenhlanzi kwimenyu yansuku zonke yengane, inani lokudla kwamaprotheni akufanele lidlule iminyaka evamile. Kunconywa ukuba uhambisane nezinhlanzi nenyama, uhlele izinsuku zokudoba zendabuko ingane. Khona-ke izinsuku ezine noma ezinhlanu ngesonto ungakondla imikhiqizo yenyama yenyama, nezinsuku ezingu-2-3 - izinhlanzi.


Imifino nezithelo

Umdwebo omkhulu kakhulu, ofanayo kuphela nobisi, ubhekwe emiphakameni yemifino nezithelo:

- eneminyaka kusukela ngonyaka owodwa kuya kwesigamu - 200-250 g yemifino kuze kufike ku-100 g yezithelo;

- kuze kube yiminyaka emithathu - 350 amagremu yemifino kanye no-130-200 amagremu ezithelo.

Ngaphezu kwalokhu, kukhulunywe ukuthi kufanele kwenziwe ngamanzi wezithombo zemifino nezithelo, okungcono kunawo wonke - okufakwe ngokushesha, okuzuzisa kakhulu umzimba wezingane:

- Uma usemncane, cishe u-80-100 ml wejusi kudingeka;

- uneminyaka engaphezu kweminyaka emithathu - 100-150 ml.

Mayelana nomsoco wezingane eziphikisayo, kulokhu, izithelo nemifino ngaphandle kwesikhathi sokuqeda kusetshenziselwa kakhulu, ngaphandle kwemikhiqizo ye-allergen.


Isinkwa nesipuni

Izinhlobo ezahlukene zokusanhlamvu, okuyi-pyramid yasekuqaleni eyayiyisisekelo sokudla okunempilo, inguqulo yezingane ezintsha ibaluleke kangako. Kusadingeka ukuba khona nsuku zonke kwimenyu yengane futhi bayinikeze nge-fiber yemifino, ama-carbohydrate namaprotheni, nakuba isisekelo sokudla singasacatshangwa. Abazali akufanele bakhohlwe ukuthi "isinkwa" esikudla ekudleni komntwana kufanele sikhululwe hhayi ngamabhande, amakhukhi nesinkwa esimhlophe, kodwa nge-porridges (kuqala kokubili - okunye okufana nokunye okunye okunye nokunye okunye okunye nokunye okunye okunye nokunye okunye nokunye okunye) kanye nesinkwa esivela kufulawa ocebile we-fiber of grashing coarse. ngaphezu kwezitsha eziyinhloko - inyama, isobho noma i-puree, futhi - kusukela - eminyakeni emibili - isinkwa esimnyama sitholwa ukudla - sicebile ngokukhethekile ku-cellulose namavithamini eqembu B.

Futhi uma unyaka wokuqala wokuphila ingane itholwe ikakhulukazi i-porridge ye-liquid, bese-ke lapho usukhulile kungenzeka ukuyidlulisela kuwo wonke amahlamvu okusanhlamvu: ngezinye izikhathi unikeza imvuthu yamabele noma ipareji, futhi ukwaziwa nge-semolina iphari kufanele kuhlehliselwe esikhathini esizayo. Ngokucophelela kufanele kuthathwe kanye nobhontshisi, i-peas kanye ne-lentile: kunzima kakhulu ukugaya futhi kuvame ukuvusa ukusabela okweqile. Ngakho-ke, kudingeka ukuthi zisetshenziswe ngendlela ehlanzekile ehlanzekile, okuyizinga elincane elingafakwa kwi-soup yemifino noma ihlanganiswe nezinye izitshalo. Ngezikhathi ezithile, amazambane noma amazambane agijimile angathathwa indawo ye-macaroni kusuka kolweni kakade.


Amafutha namafutha

Phakathi kwezinto ezincane kakhulu, kodwa ezibalulekile emiphakameni yokudla komntwana, ungafaka amafutha ahlukahlukene - kokubili imifino nezilwane. Amafutha omquba (umnqumo kanye ne-sunflower) asetshenziswa ngendlela enhle ngendlela engokwemvelo, ngaphandle kokwelashwa okushisa - njengokugqoka amasaladi, ama-porridges, amazambane ahlambulukile. Umthombo we-fatty acids nonaturated amavithamini, okuyinto ngaphansi kwethonya lokushisa ngokushesha wehla. Eminyakeni engaba yintsithathu, "umqhawulo" wamafutha ukhula kancane, futhi ingane ingathola ibhotela eningi namafutha yemifino.


Amaqanda

Esinye isici sephiramidi yezingane yabekwa amaqanda emgqeni ohlukile, hhayi emincane kunomqhafazo wamafutha. Ngemuva konyaka, ingane (ngokungabi khona kwemithi) ayinikezwa izikhupha kuphela, kodwa futhi i-omelet yomswakama evela kuwo wonke amaqanda, futhi emva kweminyaka engu-1.5 - amaqanda abilisiwe noma "esikhwameni" .Ngosuku lapho ingane inganikezwa ngaphezu kwesigamu seqanda elilodwa. ukudla okunomsoco ngamaprotheni angama-digestible kalula, izakhi zokulandelela kanye namavithamini amanama-soluble amafutha A, D, E. Ngeke futhi kube yinto engafanelekile ukwengeza iqanda eliphekiwe elifakwe emifinini yemifino noma isobho.

Awukwazi ukunikeza amaqanda aluhlaza kumntwana, ngoba ungakwazi ukulayisha ngaphezulu uhlelo lokugaya, futhi kukhona ingozi yokutheleleka.


Amaswidi

Manje ake sikhulume ngengxenye enhle yemipiramidi. Kumele kuqashelwe ukuthi uma ngaphambili "okuphezulu" kwakubhekwa njengokungabonakali kahle emndenini wengane, manje izinhlobo ezihlukahlukene zamaswidi zibhekwa njengengxenye egcwele yokudla komntwana nsuku zonke.Izinzuzo ezicebile kuma-carbohydrate esheshayo (hhayi nje kuphela hhayi ushukela njengalokhu!) Kumelwe abe khona Besekela ukulinganisela kwamandla kagesi bese begcwalisa ngokushesha ukulahleka kwamandla omzimba. Kodwa-ke, abazali kufanele baqaphele lapho bekhetha izitsha ezimnandi zemenyu yezingane. isihogo kuze kube seminyaka engu-2-3 ayinconywa ukuba anikele ingane (ngisho nobisi), uju uphambene nemithi, kodwa ama-biscuits, ama-marmalade, ama-apricot omisiwe, omisiwe, ama-jams okuzenzela kanye namanye amaswidi angasetshenziswa. Kodwa ububanzi be "sweet" kusukela emgqeni emipiramidi yethu iyoba (ngokusho ushukela omsulwa) 35-40 g for kids eminyakeni eyodwa nengxenye kanye 40-50 g - izingane ezingaphansi kweminyaka emithathu.