Iyini ukudla okunempilo okulinganisiwe? Ukuphila, umuntu udinga izinto ezingafani namashumi amahlanu. Lawa angamafutha angenalutho; izinhlobo eziyisishiyagalombili zama-amino acid ezakha amaprotheni; amavithamini (12 izinhlobo); i-carbohydrate; i-cellulose; ngokuhleleka kwe-macro-microelements ezinhlanu. Umbuzo wokudla okunempilo ngumbuzo wokulingana nokulingana lapho konke lokhu kufanele kudliwe ngumuntu.
Шиши Chor Chor Chor Chor Chor Chor Chor Chor C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C Kulabo abasebenza emsebenzini wengqondo ngokuhambisana nokuzivocavoca umzimba, lokhu isilinganiso ku-1: 1: 4; kubantu basebenzi labasebenzi - 1: 1: 5; ngokuba indlela yokuphila engasebenzi - 1: 0,9: 3,2. Ukuguqulwa kwama-carbohydrate kuchazwa ukuthi ivela kuma-carbohydrates ukuthi umzimba uthola u-56% wamandla okudla okusinika wona; I-30% yamandla inikezwa ngamafutha; kanti u-14% kuphela amaprotheni. Ngesikhathi esifanayo, amaprotheni ayinhlangano eyisisekelo yokwakha yomzimba, ngakho-ke umzimba unenkinga enkulu kakhulu yamaprotheni noma izakhi zawo (ama-amino acids) ngokudla okungafanele.
Kodwa yonke le mbono iyinto enzima ukuyisebenzisa ekusebenzeni, ngoba kunzima kakhulu "ukuhumusha" ukudla kwangempela ngendlela yesobho, ama-steaks, ama-cutlets nama-saladi kwezinye ama-amino acids, amafutha nama-carbohydrate. Kungenxa yabantu abaningi "abajwayelekile" abangakwazi ngisho nokulinganisa cishe inani lemsoco ekudleni okudliwayo, ukuthi ososayensi baye bahlakulela isithombe esilula futhi enembile esibizwa ngokuthi ipiramidi yokudla.
Ngo-1992, uMnyango Wezolimo waseMelika washicilela imithetho eminingana yokudla okunomsoco, okwakuboniswa ngesimo sepiramidi. Ngaphansi kwesipiramidi kukhona okusanhlamvu nezinye okusanhlamvu (umhlinzeki oyinhloko we-carbohydrates). Esigabeni sesibili semipiramidi - imifino (eyinkulu), izithelo (ezincane), ke - imithombo yamaprotheni (imikhiqizo yobisi, inhlanzi, inyama, izithelo). Phezulu kwipiramidi ngamafutha namaswidi, okhethwe njengento "yokuzikhethela ohlelweni." Inani elilinganiselwe lemikhiqizo ehlukene likhonjiswe emiphiramidi. Isibonelo, ngosuku owacelwa ukuba udle ama-apula amabili noma amane noma inkomishi yezithelo zomisiwe, amaqanda amabili, isigamu sekomishi yamantongomane, bese esebenzisa umoya ofanayo.
Le phiramidi yahlala iminyaka engaphezu kwengu-12 futhi "yawa" ngo-2005, lapho ochwepheshe abavela emnyangweni ofanayo bebukeze imibono yabo yangaphambilini ngenkinga yokudla okunomsoco.
Ши Cши Cши д Cшиши Cши Cши д Cшиши Cшиши Cшиши Chor u C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C C Yini efanelekayo kumdlali osemusha akuyona into enhle kumfazi okhulelwe. Yingakho "emipiramidi" entsha engekho ubuningi obukhulu bemisindo nemiqulu - izincomo ezijwayelekile kuphela. Njengoba izincomo ngaphansi kwepiramidi zingamanani amaningi emikhiqizo ngosuku, zibalwe umuntu othize "omaphakathi" odla ama-kilojoule angu-2000 ngosuku, engathwali imithwalo yempahla ekhethekile, akahlupheki ezifweni ezifana nokuntuleka kwe-lactase, futhi akayona imifino.
Ngaphezu kwalokho, ukubuka kwamafutha kubuyekezwe. Uma ngaphambi kokuba amafutha abhekwe njengento eyingozi, manje athi ukuthi kubaluleke kangakanani ukudla amafutha we-polyunsaturated, afakwe ezinhlanzi, ama-linseed namafutha omnqumo. Kunconywa ukunciphisa ukusetshenziswa kwamafutha aqinile, ungafaki ngokuphelele amafutha esitokisi.
Izitshalo zokudla okunomsoco (cishe ngo-170g ngosuku) kufanele okungenani ziphelele isigamu (hhayi ngogesi futhi hhayi ehlutshiwe). Imifino (cishe 2½ izindebe) kufanele ibe nge-orange eningi futhi eluhlaza okomnyama, izithelo (2 izindebe) kufanele zivele zihluke. Ama-juice wezithelo, njengoba izifundo zibonisile, ziletha inzuzo encane, ngaphezu kwalokho, zineshukela eningi. Imikhiqizo yobisi kanye nemikhiqizo yobisi (izinkomishi ezingu-3 ngosuku) kunconywa ukuba kusetshenziswe njengokuphansi ngangokunokwenzeka kumafutha. Imfuneko efanayo yenyama (160g ngosuku). Kungcono ukufaka inyama esikhundleni senhlanzi, amantongomane, ubhontshisi kanye nembewu ehlukahlukene.
Umehluko omkhulu phakathi kwe "phiramidi" entsha kanye nomfanekiso wayo wangaphambili wukuthi indoda ikhuphukela esiqongweni sepiramidi eceleni kwezindonga zayo ezibushelelezi. Lokhu kuwuphawu lwesidingo sokwenza ngokomzimba wonke umuntu ofisa impilo.