Impilo enamandla kanye nokuzivikela okuqinile kuyisiqinisekiso sokusebenza okuzinzile nokulungile komzimba wakho, lapho kuzo zonke izinto eziwusizo ezithintekayo, inqubo ye-metabolic ihamba ngendlela efanele. "Ukudla okufanele. Mangaki amakhilogremu angadliwa nsuku zonke "- isihloko sendaba yethu yanamuhla.
Ukudla okunempilo kuqala ngokunquma amahora okudla okudla. Ukudla kufanele kusakazwe phakathi nosuku esekelwe inani lamakholori kanye nokwakhiwa kwamakhemikhali kokudla. Futhi-ke, kuyadingeka ukuthi ucabangele isethi nenombolo yezingubo. Abantu abavuthiwe nabanempilo bayelulekwa ukuba badle kathathu noma kane ngosuku, okuzohambisana nokudla okufanele. Abantu abanezifo ezithile ezihambisana nesistimu yokugaya, izazi zincoma ukudla kwesithupha. Ukusatshalaliswa kokudla kwansuku zonke kuyindlela elandelayo:- ibhulakufesi elilula, eliyingxenye yesithathu yansuku zonke;
- isidlo sasemini nesidlo esinomsoco, esilingana nengxenye yesine yansuku zonke.
Abahlengikazi abaningi bakholelwa ukuthi ukhetho olungcono kakhulu yilokudla okuyisine ngosuku, okuzokwenza umzimba wethu ukwazi ukuthola amavithamini adingekayo kanye nezakhi.
Uma kunqunywa ukudla ngehora, kubalulekile ukucabangela ukubunjwa namandla weemikhiqizo. Ukuze uthole ukudla kwasekuseni noma kwasemini, udle ukudla okuqukethe amaprotheni amaningi (inyama, inhlanzi, i-legumes), okwandisa umsebenzi wesistimu enkulu yezinzwa. Ngaphambi kokulala, kubalulekile ukusebenzisa imikhiqizo yobisi obubomvu, imifino noma izithelo ezingalawuli izitho eziphethwe ukugaya. Ukuphazamiseka kokulala kukhuthazwa itiye, i-caffeine, i-seasonings ene-spicy, njengoba ivuselela isimiso sezinzwa. Ukudla ngalunye kunconywa ukuqala ukusebenzisa imifino noma ama-saladi, okwenza umsebenzi wesisu uphinde ukwandise ukondliwa kwesiphuzo esiswini. Futhi, ungadli ukudla okushisayo kunamazinga angamashumi amahlanu noma ngaphezulu kunamazinga ayishumi. Izingxoxo, ukubukela i-TV, ukufundwa kwezincwadi ukuphazamisa ukudla okufanele, kanye nokudla ngokushaya indlwabu kuphazamisa uhlelo lokugaya. Ukudla okunempilo ngendlela efanele ngokwemigomo yilezi zindlela zokuvimbela zonke izifo zamathumbu. Ukuncipha, ngokwesibonelo, ukudla ukudla okubukhali, i-pepper, ukushaya isisu noma i-gastritis akusongeli. Ukudla kufanele kube okulinganayo, njengoba ukudla ngokweqile kuholele ekukhulupheni, okungabangela izifo ezihlukahlukene, ukunciphisa umsebenzi wokuzivikela.Ukudla okunempilo nakho kuxhomeke eminyakeni yobudala. Ngakho-ke, imingcele ethile ebusheni ingahle inganakwa, kepha kubantu abaneminyaka lemingcele efanayo kufanele baqaphelwe ngokucophelela. Abantu abasha abanomsoco onempilo bangadla konke ukudla, kodwa ngesilinganiso esilinganiselwe futhi bangenciki kunoma iyiphi inhlobo eyodwa, kubalulekile ukuwahlukanisa. Abantu asebekhulile bakhuthazwa ukuba badle ukudla okusawoti ukuze bagweme inkinga ye-hypertensive. Labo, abaneminyaka engama-50 ubudala, kufanele bakhethe izitsha ezicebile ze-calcium ukuze bavikele amathambo abo kusuka ekutheni brittleness kanye ne-fractures ekugugeni (i-osteoporosis).
Yini amaprotheni, amafutha kanye nama-carbohydrate asho kithi? Kuyinto inhlanganisela yabo efanele nokulinganisa okuyisisekelo sokudla okunempilo. Akunzima ukunquma ukuthi yikuphi okufanele kube okuqukethwe kwabo kokudla ngamunye wethu. Kubalulekile ukuqhubeka nohlobo lomsebenzi umuntu awenzayo empilweni. Abantu abangasebenzi, abantu abasebenza ngengqondo, abanobuchopho babo obutha amandla amaningi, ukudla kufanele kube namagremu ayikhulu namashumi amaprotheni, ama-gram ayisishiyagalombili nesishiyagalolunye amafutha namagremu ama-carbohydrate angamakhulu amathathu kuya kwamakhulu amathathu namashumi amahlanu ngosuku. Kubantu abasebenza emsebenzini omningi, inani elikhulu lamandla lisetshenziselwa imisipha. Ngakho-ke, isimiso kubo singama-gramu ayikhulu namashumi amabili nanhlanu kuya kwamashumi amabili namashumi ayisishiyagalolunye amafutha, namagremu amane ama-carbohydrate. Ngaphezu kwalokho, umzimba kufanele wamukele i-fibre namavithamini.
Ukufingqa lokhu ngenhla, sizodweba iziphetho ezimbalwa mayelana nokudla okunempilo:
1. Ukudla kumele kube okusha.
2. Ukuhlukahluka nokulinganisela kokudla.
3. Ukuba khona ekudleni imifino eluhlaza kanye nezithelo.
4. Ukulinganisela kokudla.
5. Ukuhambisana komkhiqizo.
6. Ukuthola injabulo enkulu ekudleni.
7. Ukudla okufanele kufanele kube yindlela yakho yokuphila.