Nsuku zonke kumaphephandaba kukhona ulwazi olusha oluthakazelisayo mayelana nokudla okunomsoco. Izinto zomuntu ngamunye zishintsha ngokushesha kangangokuba asinaso isikhathi sokulandela lezi zinguquko. Sididekile, yini ewusizo, futhi yini eyingozi, ukuthi yini ongayidla nalokho ongeke ukwazi. Eqinisweni, ukudla okulinganiselayo kubo bonke akunakwenzeka. Lokhu kungumuntu ngamunye. Kodwa izimiso eziyisisekelo zokudla okunempilo azishintshi. Ngakho, ukudla okulinganiselayo: isisekelo, izimiso - isihloko sezingxoxo namuhla.
Ngeshwa, ulwazi oluvamile mayelana nokudla okunomsoco luvame ukubamba izindaba, kunamaqiniso athembekile futhi aqinisekisiwe. Kunezinkulungwane zemisebenzi eshicilelwe ngokudla, kodwa khumbula ukuthi konke kuhlolwa, ngezinye izikhathi kusekelwe kuphela kulokho okulindelwe abacwaningi. Ngesisekelo sabo, iziphetho ezivamile azikwazi ukudonsa. Futhi ngenxa yokuthi ukudla nokudla okunomsoco sekuye kwaba yinkinga ebalulekile yomphakathi, ulwazi olunjalo luyadingeka kakhulu. Ngumuphi umsoco olinganiselayo? Yini ebangela la mazwi futhi kungenzeka yini ukudala ukudla okunempilo nhlobo?
Ukudla kufanele kube nokulinganisela - lokhu akungabazeki. Kusho ukuthini lokhu? Ukudla kwansuku zonke kufanele kuqukathe izinto ezingamakhulu amaningana ezidingekayo empilweni, kodwa ngamanani athile. Isibonelo, 60 mg we-vitamin C, noma ama-gramu angu-5 kasawoti. Ukudla okunempilo nokuzizwa kahle, kufanele sidle ama-five servings of izithelo nemifino ngosuku. Lokhu akusho ukuthi udinga ukudla izikhathi ezinhlanu ngesikhathi sokususa yonke isitsha seladi. Ambalwa amagilebhisi angagcwalisa ukukhonza okulodwa. Kuzodingeka ubale "umthamo" wakho womavithamini onobudala bakho, ubulili nesisindo sakho.
Ukusetshenziswa kweshukela kufanele kunciphise
Lesi seluleko kufanele sibheke ikakhulu ama-juice ebhokisini lamakhadibhodi anesilinganiso esingenangqondo soshukela. Ochwepheshe batusa ngokucophelela ukufunda amalebula. Khumbula ukuthi ushukela ngumbuzo onzima. Into ebalulekile ukuthi ibizwa kanjani ngokuqondile. Inkomba ye-Glycemic (GI), okungukuthi, ulwazi mayelana nokuthi kuzoba yini izinga le-glucose egazini ngemuva kokudla umkhiqizo. Ephakeme i-GI, izinga eliphezulu likashukela egazini. Ukusetshenziswa kokudla nge-GI ephakeme kuholela ekujumeni okubukhali ezingeni leshukela ekuphenduleni "ukudubula" okukhulu kwe-insulini. Ngakho-ke, ngenkathi yendlala, uzobe uzimisele kakhulu ama-appetizers amnandi - abangela ukwanda okweqile ezingeni likagazi egazini. Ngezinye izikhathi uzizwa uguqukile, unamandla amaningi nengqondo ukuxazulula izinkinga zokuphila. Lokhu kuyinhloko yesenzo soshukela - amandla "amanga". Kodwa lokhu kuwumphumela wesikhathi esifushane, ngenxa yalokho ungabuyeli ngisho nezinga eliphansi lokushukela kwegazi, futhi leli zinga liphansi nakakhulu. Khona-ke uzizwa ulambile nakakhulu, kodwa ulele kakhulu. Ezinye izithelo ezifana nama-peaches amasha, ama-cherries, ama-plums kanye nama-grapefruit ane-low glycemic index, ngakho azibangeli ukushintshashintsha okusheshayo kwe-insulin. Ungakhohlwa futhi ukuthi izithelo nemifino yimithombo emihle kakhulu okuthiwa "izingxenye eziphilayo eziphilayo", kanye ne-vitamin C.
Kodwa qaphela: izinga leshukela egazini libi kakhulu! Akunakwenzeka ukuyikhipha ngokuphelele ekudleni kunoma yikuphi. Ingxenye eyodwa ye-chocolate yekhwalithi ngeke ikulimaze - ngokuphambene nalokho, iyoqinisa ubuchopho bakho futhi ithuthukise isimo sakho sengqondo. Kodwa imikhiqizo ethile, ngisho nangokwenyuka okuncane, ingashintsha izinga le-glucose, elisezinjalo ezinjalo libhekene nokuqoqwa kwezicubu ze-adipose.
Kuthiwani ngamafutha?
Abantu abaphupha ngokuba nomdwebo omuhle, ngokuvamile bazinqothule ngokuphelele ukusetshenziswa kwamanye amafutha. Babheka ukuthi lokhu kuyisisekelo sokudla okunomsoco, okuyizinhlangano ezingazange zifundwe yibo bonke. Lokhu kuyiphutha ngokuyisisekelo! Futhi, phawula ukuthi amanye amafutha angasetshenzisiwe ayadingeka empilweni. Amafutha okudla kufanele ahlale ekudleni, ikakhulukazi amafutha e-rapeseed, manje aqala ukuvuselelwa. Amafutha ezilwane akudingekile empilweni, njengoba kuboniswa izigidi zemifino nemithi esemthethweni.
Kodwa-ke, amafutha ahamba kakhulu, okungukuthi, labo abaye baphathwa ukwelashwa okushisa okuphindaphindiwe. Ngokuvamile, ngoba odokotela abaningi badinga ukudla okusheshayo kokudla. Kusemkhakheni we "ukudla okusheshayo" abawasebenzisa ngokuphindaphindiwe ngamafutha. Kuhamba ukupheka, isibonelo, amafrimu aseFrance noma ama-donuts, izinja ezishisayo noma ama-hamburgers. Leli huile likhiqiza izinto ezikhuthaza ukutholakala kwesisindo ngemuva kwesilinganiso sokuqala futhi kungaba ne-carcinogenic. Ukudla okusheshayo nakho kunokuqukethwe khalori eliphezulu kakhulu. Isidlo sasemini lapho uvakashela indawo yokudla okusheshayo cishe ngama-calories angu-1000, kanti empilweni ejwayelekile yansuku zonke akudingeki ungadli ngaphezu kwama-calories angu-1500 ngosuku. okungukuthi, isidlo esisodwa sinesilinganiso sonke sansuku zonke.
Ukunciphisa usawoti
Usawoti ungenye yezinto ezidingekayo empilweni, kodwa kuphela inani elingama 5 g ngosuku. Lokhu kungafinyelelwa kalula ngaphandle kokwengeza ukudla okunomsoco ekudleni kwethu. Iqiniso liwukuthi usawoti usuvele uqukethe ukudla okuningi. Ochwepheshe bakholelwa ukuthi i-salcelcellars kufanele ivele ishiywe ngokuphelele kusuka emakhishini ethu, ngoba imikhiqizo yokudla yanamuhla isivele isolwandle. Isibonelo, ngesinkwa sendabuko kanye nosawoti usawoti uqukethe cishe umthamo wansuku zonke kuwo wonke amagremu angu-100. Sonke sithanda usawoti, akusiko nje isiko, futhi kuyimkhuba embi. Esikhundleni se-5 esinqunyiwe, sidla cishe 12-15 amagremu kasawoti ngosuku. Ngeshwa, izidumbu ezibhekele ezempilo zomphakathi ezweni lethu zingayithinti le nkinga. Emazweni athuthukile, njengeDenmark, uMnyango wezeMpilo wakhipha isimemezelo sokunciphisa inani losawoti emikhiqizweni yokudla. Izimiso zemiyalo enjalo zicacile, futhi imiphumela yesikasa esinomsoco emzimbeni inzima kakhulu. Isibonelo esisodwa nje isibonelo: emazweni lapho ukusetshenziswa komuntu ngamunye ukwedlula usawoti, kunenani elingavumelani lokushaya nokufa okuyiminyaka engama-60. Khumbula ukuthi usawoti ekudleni kungumkhuba omubi nje. Ake sizame ukusebenza ngalokhu, ngoba ukusabalalisa izinhlayiya ezimhlophe kunoma iyiphi isitsha kubulala ukunambitheka okujulile nokumangalisayo kwemifino, inyama nemikhiqizo yobisi. Futhi ekudlukeleni impilo yethu.
I-cholesterol
I-cholesterol iyadingeka ekusebenzeni komzimba - ngaphandle kwalo kwakungeke kube yizinto ezifana nama-hormone noma i-bile acids okudingekayo ekugayeni amafutha. Kodwa uma likhulu kakhulu, liqala ukubuthelela emithanjeni yegazi, okubangelwa ukuthi i-atherosclerosis. Emthonjeni, ukugeleza kwegazi kuvinjelwe, bese ama-tissues we-ischemia nenhliziyo ethinteka. Ngakho, ukwehlisa i-cholesterol kubaluleke kakhulu.
Kodwa kubalulekile ukwazi ukuthi kukhona imiqondo ye "cholesterol" enhle futhi "embi". Ulwazi olunembile kunazo zonke esiwutholayo, uma sidlula ukuhlolwa kwegazi, okubonisa izinga le-cholesterol egazini, elihlukanisa ngezigaba. I-cholesterol inempilo emibili: okuhle (i-HDL) nokubi (i-LDL). Sifuna ukwehlisa izinga "cholesterol" elibi, elifakwa kalula ezindongeni ze-arteries. Ngokusho kochwepheshe, izinga le-cholesterol "elibi" akumele lidlule ku-130 mg / dl. I-cholesterol "enhle" kufanele ibe okungenani i-35 mg / dl. kumadoda no-40 mg / dl. kubesifazane, kanti inani le-cholesterol egazini akufanele lidlule i-200 mg / dl.