Okokuqala, ngokukhula okusheshayo nokuvuselela izicubu zomzimba, kubalulekile ukunikeza umzimba wakho inani elanele lamaprotheni anikezwe ukudla. Ngokuphila okulinganiselwe okulinganiselwe futhi uma kungenakuqhathaniswa okunzima ngokomzimba, umzimba kufanele uthole cishe ama-1.5 amagremu amaprotheni ngekhilogremu yesisindo somzimba ngosuku. Lapho beya ekuqeqesheni, isidingo samaprotheni senyukela cishe ku-2 amagremu kilogram ngayinye yesisindo somzimba ngosuku. Ukukhula okusheshayo kwemisipha kungenzeka kuphela ngokudla okuqhubekayo kwamaprotheni ngokudla, kungenjalo izicubu zakho zomzimba emva kokuqeqeshwa okujulile kuzothola ukulahlekelwa "ezakhiweni" zamaseli awo.
Yikuphi ukudla okuqukethe amaprotheni? Lezi zihlanganisa inyama, ubisi nemikhiqizo yobisi (kefir, yogurt, ushizi, i-cottage shizi), inhlanzi, izithelo (ubhontshisi, ubhontshisi, i-peas). Uma udla ukudla okunamaprotheni, kufanele kuqashelwe ukuthi ngokudliwa okulodwa umzimba wethu awukwazi ukufaka amagremu angaphezu kwamashumi amathathu amaprotheni. Ngakho-ke, uma isidlo sakho sekuseni noma ibhulakufesi liqukethe amaprotheni amaningi kunenhla, okungeziwe kwalesi sigaba sokudla ngeke sikwazi ukufakwa njengento yokwakhiwa kwemisipha kusenesikhathi, kodwa kuzohlukaniswa nokukhululwa kwamandla noma kuphenduke amafutha kanye nama-carbohydrates, ngaleyo ndlela ibe negalelo ukwakheka kwesisindo somzimba ngokweqile.
Kodwa-ke, lapho ukhetha izinhlobonhlobo zenyama noma inhlanzi, kuyinto efiselekayo kuqala ukulalela izinhlobo ezincane zamafutha zalokhu kudla. Iqiniso liwukuthi amafutha, abe ngamakholori aphezulu kakhulu, angena emzimbeni wethu ngokweqile, ngokungazelelwe aholela ekukhuleni nasekuthuthukisweni kwesisindo somzimba ngokweqile, okuyinto engathandeki kakhulu kulabo besifazane abafuna ukulungisa isibalo sabo futhi bazuze ukuvumelana nokuqina .
Esinye isici okufanele sicatshangelwe lapho kulungiswa ukudla okunomsoco okukhula ngokushesha kwemisipha ukuhlinzekwa komzimba kwamavithamini namaminerali. Ngokuqeqeshwa okujulile kumaqembu ezemidlalo, isidingo somzimba salezi zinto sanda kakhulu. Ngakho-ke, ukuze uphinde ululame futhi ukhule ngokushesha, kunesidingo ukuhlukanisa ukudla kwakho nokudla okutshala, kuhlanganise nenani elikhulu lamavithamini namaminerali - izithelo nemifino esisha. Uma isabelomali sakho singakuvumeli ukuthi uthenge lokhu kudla, indlela engcono kakhulu yokuphuma kule simo ukuthenga ubunzima be-multivitamin ekhemisi equkethe onke amavithamini ayisisekelo kanye nama microelements adingekayo.
Ngakho-ke, ukugcina imithetho engenhla yokulondoloza futhi ukukhula okusheshayo kwemisipha, uzokwazi ukufezekisa ngesikhathi esincane kakhulu isibalo esincane nesihlakaniphile, esizohlonishwa yibo bonke abantu abaseduze nawe. Kodwa khumbula ukuthi indlela enengqondo yenhlangano yokudla kwakho kufanele ihlonishwe hhayi njengokudla okwesikhashana, kodwa njengendlela yokuhlala njalo futhi eqondile yokusebenzisa ukudla.