Kuyo yonke impilo, abantu basebenzisa amandla amaningi emsebenzini wenhliziyo, izitho zokuphefumula, izitho zokugaya, ukulondoloza ukushisa komzimba nokunye. Umthombo walokhu amandla yikudla. Ngakho-ke, umuntu ngamunye kudingeka aqaphele ukuthi ukudla kudliwe, kuqukethe zonke izinto ezakha umzimba, okungukuthi: amanzi, amavithamini, ama-carbohydrate, amaprotheni, amafutha namaminerali.
Kuzo zonke izinto zokuphila, amaprotheni ayadingeka ukuze kube nokudla komuntu, yiyona ingxenye enkulu yezinto eziphilayo futhi asetshenziselwa ukwakheka njalo kwezicubu namaseli amasha. Ngokuvamile, amaprotheni ayatholakala emikhiqizweni yemfuyo: ezinhlanzi, amaqanda, inyama, ubisi. Imikhiqizo yemifino iqukethe amaprotheni amaningi ayigugu kwezinye okusanhlamvu: irayisi, ukunye okunye okunye okunye okunye, ama-oatmeal, ama-legumes, kanye namazambane kanye nemifino.
Umthombo omkhulu wamandla omzimba amafutha. Inani laso lokudla okunomsoco lincike kokuqukethwe kwamavithamini kuwo. Imikhiqizo ewusizo kakhulu equkethe lezinto eziwusizo kukhona ukhilimu omuncu, ukhilimu kanye nebhotela. Zitholakala kalula emzimbeni futhi ziqukethe amavithamini A no D. Kunzima ukugaya amafutha angenalutho ekhona ekudleni okunjenge-ngulube, inyama yenkomo namafutha emvu. Inani elincane kakhulu lamafutha lingatholakala emifinini, izithelo, amazambane, amantongomane, imbewu, kanye nokunye okusanhlamvu. Amafutha omquba nawo adingekayo emzimbeni, atholakale ku-sunflower, soy, i-peanut, umnqumo namafutha.
Imithombo emikhulu yamandla yi-carbohydrate. Ziqukethe isitashi (amazambane, irayisi, ukolweni), okuyingxenye yenani elikhulu lemikhiqizo yokudla: isinkwa, amazambane, okusanhlamvu, ushukela, imifino, izithelo nezithelo. Ngokuvamile umzimba uthatha izinhlobo ezihlukahlukene zoshukela, eziqukethe amajikijolo, ama-beet, izaqathe, izithelo noju. Kodwa ungakhohlwa ukuthi ngokweqile kwama-carbohydrate kungaholela ekukhulupheni.
Amavithamini adingekayo umzimba nsuku zonke, ngoba ngaphandle kwawo wonke amaprotheni, amafutha kanye nama-carbohydrate atholakala ngeke asetshenziswe kahle. Umuntu ongenamavithamini uyohlale ezwa ukukhathala, ukulala nokuqina, nokuzivikela komzimba nakho kuzonakele futhi imisebenzi yezitho ezihlukahlukene izophazanyiswa. Inani eliphakeme kakhulu lomzimba ngamavithamini A, B, C, D. Angatholakala kwimikhiqizo enjengokudla, inyama, okusanhlamvu, amazambane, imifino, imifino esisha, izithelo, izithelo, ubisi, amaqanda, izinhlanzi nokunye.
Ama-salted ahlukene abuye asebenze indima enkulu emzimbeni wesintu. Okubaluleke kunazo zonke: i-calcium, i-iron, i-phosphorus, i-magnesium ye-potassium, i-iodine, i-chlorine, ithusi, i-sodium. Ukuntuleka kwalezi zinto kubangela ukuphazanyiswa komsebenzi wezicubu nezitho.
Ukudla okunomsoco kunconywa ukuba uhambisane nesimiso esilandelayo: isidlo sasekuseni esincane kakhulu ngo-8-9 ekuseni (cishe ama-25% wezindleko zansuku zonke), kwasemini ngamahora angu-13-14 (45-50) % ye-ration yansuku zonke), isiphuzo (15-20% se-ration yansuku zonke), isidlo sokudla okungamahora ama-2-3 ngaphambi kokulala.
Ukudla, inhlanzi, ubisi, okusanhlamvu, ufulawa, imifino, izithelo kufanele zifakwe ekudleni okugcwele. Kubalulekile ukusabalalisa imikhiqizo ngendlela efanele phakathi kokudla, isibonelo, imikhiqizo equkethe amaprotheni (inyama, inhlanzi, i-legumes), ithathwa ngesikhathi samahora asebenzayo, okungukuthi, kwasekuseni noma i-vodka. Ngakho-ke isidlo sasekuseni kufanele sibe nesisindo (kusuka izitsha ezishisayo: inhlanzi, inyama, imifino, amazambane, ufulawa, iqanda, i-curd, eziphuzweni eziphuzayo: itiye, ikhofi noma i-cocoa). Esikhathini semenyu yasemini, kufanele uhlanganise izitsha zangasese, imifino noma amazambane amazambane. Zizohlinzeka ngenani lomsoco oludingekayo. Ngesidla esilula, kufanele ufake lezi ziphuzo eziphuzayo njengetiyi noma ubisi. Ukudla kwakamuva kakhulu kudla ukudla, ngakho-ke kungcono ukuyikhiphela imikhiqizo elula ukugaya futhi igaye ngokushesha esiswini (kusuka kumikhiqizo: i-cottage shizi, imifino, amazambane, iziphuzo: itiye, ubisi, i-compote, ijusi).
Ukwenza ukudla kanye nemenyu, kubalulekile ukucabangela izici zonyaka: ebusika ebusika nasekwindla kunengqondo ukupheka isobho esishisayo, inyama eshisayo kanye nentwasahlobo - ebandayo (i-beetroots, isobho iklabishi eluhlaza, izobho zesithelo ezintsha). Nganoma yisiphi isikhathi sonyaka, inani elanele lemvelo kanye nanoma yikuphi ukudla okutshala kumele kufakwe ekudleni kwalo.