Ukuqonda kahle isiko lomsoco ekuphileni kwansuku zonke


Amasiko amahle namasiko, amaphethini wokuziphatha nokuxhumana - konke lokhu kuhlanganiswe nomqondo "wesimo esingokomoya". Iyalondolozwa futhi idluliselwa kusuka esizukulwaneni kuya esizukulwaneni, okokuqala, ngenxa yomndeni. Enye yezindawo eziyinhloko empilweni yanoma imuphi umndeni yinkinga yokudla okunomsoco. Ngemuva kwalokho, usuku olungavamile luya ngaphandle kokuvakashela esitolo, ngaphandle kokucabanga ukuthi yini yokupheka ukudla kwasekuseni, ukudla kwasemini noma isidlo sakusihlwa. Futhi, lapho sibheka emashalofini ngemikhiqizo, sixoxisa izifiso zethu hhayi nje kuphela emisebenzini yesikhwama, kodwa futhi nolwazi olugcinwe ememori yethu ebizwa ngokuthi "isiko lokudla." Abantu abaningi bayaqonda ukuthi ukuqonda okufanele isiko lokudla empilweni yansuku zonke kuyisibopho inhlalakahle, impilo yengqondo nempilo.

Amasiko okudla okunomsoco:

Imithetho ebaluleke kunazo zonke yokudla okunomsoco:

Ukuxhumana kokuqukethwe kwe-caloric kokudla ekusetshenzisweni kwamandla kwansuku zonke ngomuntu. Ukuphulwa kwalesi sizathu kubangela ukwephulwa okuhlukahlukene emzimbeni. Kumele kukhunjulwe ukuthi ukwehla okuvamile kokuqukethwe kwekhalori yemikhiqizo okudliwe kuholela ekunciphiseni kwesisindo somzimba, ukwehla okuphawulekayo emandleni okusebenza kanye nomsebenzi jikelele, ukwanda kokumiswa kwezifo ezihlukahlukene. Okuyingozi kakhulu kulokhu, okuqukethwe okuphezulu kakhulu kwekhalori yezinxenye zansuku zonke, lapho umuntu athola khona amandla angaphezulu kunalokho okudingayo ukuze asebenze ngendlela evamile yomzimba. Ukunyuka okuhleliwe kokuqukethwe kwekhalori kokudla kuholela ekunyuseni okukhulu kwesisindo somzimba, ukukhuluphala, okuhlanganisa nezinkinga zezempilo.

Ukwaneliseka kwezidingo zomzimba ngesilinganiso esifanele nesilinganiso sezakhi. Ukuze kufinyeleleke kahle kokudla, kubalulekile ukunikeza umzimba ngazo zonke izinto zokudla ngezilinganiso ezithile. Lapho kuhlanganiswa ukudla okunomsoco, okokuqala, ibhalansi lamaprotheni, amafutha kanye nama-carbohydrate kucatshangelwa. Kumuntu omdala onempilo, isilinganiso sabo kufanele sibe ngu-1: 1.2: 4.6. Ukucabangela isimo somzimba senyama, isimo nesimo sokusebenza, ubulili nobudala bomuntu, izici zesimo sezulu esifundeni, ososayensi baye bahlakulela izindinganiso zezidingo zomzimba ezindaweni zokudla kanye namandla ezinhlobonhlobo zabantu. Benza kube lula ukudla ukudla komndeni ngamunye. Noma kunjalo, kubalulekile ukukhumbula ukuthi ukudla kufanele kube nomthelela omkhulu wezakhi ezilinganisiwe phakathi kwabo, isb. babe nokusebenza kwamakhemikhali afanele.

Imodi yamandla. Kufaka isikhathi nesikhathi sokudla, izikhathi eziphakathi kwabo, ukusatshalaliswa kokudla kwe-caloric ngokudla. Okulungile komuntu onempilo kungukudla okuyisine ngosuku, kodwa ukudla okuyisithathu ngosuku nakho kuvunyelwe, kuye ngezimo zokusebenza noma izifundo. Ukudla ngakunye kufanele kuhlale kungakapheli amaminithi angama-20 kuya kwangu-30. Lokhu kukusiza ukuba udle kancane, ukuhlafuna ukudla kwakho futhi, okubaluleke kakhulu, ungadli. Amahora athile okudla adla ukuthi uhlelo lokugaya lungasetshenziselwa umbuso ozinzile futhi unikeze inani elifanele lejusi lokugaya. Ngokudla okunezinsuku ngosuku, kufanele usakaze ukudla kwe-caloric ngokudla kanje: Isidlo sasekuseni sokuqala - 18%, isidlo sasekuseni sesibili - 12%, isidlo sasemini - 45%, isidlo sakusihlwa -25%. Ake sithi ukudla okungenani kathathu ngosuku lokudla kwasekuseni ku-30%, kwasemini - 45%, isidlo sakusihlwa - 25%. Kodwa khumbula: kungakhathaliseki ukudla, isidlo sokugcina kufanele sibe amahora angu-1.5 kuya kwangu-2 ngaphambi kokulala.

Ngokudla kathathu ukudla kwasekuseni ngokuvamile kunesitsha esishisayo (inyama noma inhlanzi nge-cereal noma imifino, isangweji nesiphuzo esishisayo - ikhofi, itiye, i-cocoa).

Isidlo kufanele sibuyisele amandla emzimbeni, asichitha ngesikhathi sokusebenza. Uma ukhiqiza ukudla okuningi kunesabelo esandisiwe sama-gastric juice, ngakho imenyu yasemini idinga ukudla okulula: amasaladi avela emifino, isaladi, izinhlanzi ezinosawoti, njll. Ukukhiqizwa kwejusi esiswini kuyasiza futhi izitsha zokushisa zokuqala, ezicebile ekuqothulweni: inyama, inhlanzi, kanye nama-mushroom broths. Esikhathini sesibili sesitsha esishisayo kufanele sibe nesamba esikhulu samaprotheni, kukhona okuqukethwe okwenyuka kwekhalori. Ukuqeda ukudla kwasemini kusetshenziswe kahle ngesidlo esiphundu esizovimbela ukufihla kwejusi esiswini bese kudala umqondo omuhle wokwaneliseka ekudleni.

Ukuze sidle ukudla, izitsha ezivela ebisi, okusanhlamvu kanye nemifino zikhethwa. Ungadli inyama izitsha, ngoba zitholwa kancane kancane.

Ukuqapha okukhethekile kufanele kuhokhwe ekuhloliseni kokudla, okuboniswa hhayi kuphela emvuthweni wokudla, kepha ikakhulukazi emkhakheni wekhwalithi wokudla: ukuhlanganiswa kwamakhemikhali okuhambisana nokudla okuhambisana nezidingo zenyama. Ukuze udle ngokuhlakanipha, wonke umuntu kufanele abe nomqondo wokwakheka kwemikhiqizo, ukubaluleka kokuphilayo, ukuguqulwa kwezakhi zomzimba emzimbeni.