Indlela yokutya ngokufanelekileyo nesifo sesibindi?

Ngezinto zendalo zanamhlanje, ukugcina impilo yodwa ngamanye amaxesha kungumsebenzi ongenakwenzeka, baninzi abantu bathatha amavithamini okanye ii-vitamin ezipheleleyo ukuze bahlale bekhuselekile kwizinga elifanelekileyo. Kodwa kungekhona kuphela i-ecology yomhlaba, kodwa kunye nezinye izinto eziyingozi zichaphazela ukungonakaliswa komzimba.

Umntu ofuna ukuhlala "ubomi obupheleleyo" uzama ukuzama nokufunda izinto ezininzi kangangoko kunokwenzeka. Oku kusebenza kwiitya zokutya ezahlukeneyo zelizwe, nokutshaya, nokusebenzisa iziyobisi, ukusela utywala kunye nemidlalo embi kakhulu. Olu luhlu lunokuqhubeka ngonaphakade. Ukwandisa i-horizons ngumsebenzi ohloniphekileyo, kodwa ukusetyenziswa kakubi kokutya okufanayo kunakhokelela kwiingxaki ezinzulu zesisu.

Enye yale ngxaki iza kuxutyushwa. Isifo sesibindi. Kubonakala ngathi isibindi asikho nxalenye ebaluleke kakhulu emzimbeni womntu, kutheni kuyadingeka ngokubanzi? Enyanisweni, isibindi sibaluleke kwaye sinyanzele ilungu njengentliziyo okanye isisu. Izifo zesibindi zinyamezela ngumntu onzima, ekubeni ukuphazamiseka okukhulu kwindlela yokuguqula umzimba kunye neentsholongwane zentsholongwane eyenzekayo, apho, ngosuku ngalunye oludlulayo, isifo sihlahla. Musa ukulibazisa ngohambo oluya kugqirha onokwenza i-ultrasound, ukuqhuba zonke iimvavanyo eziyimfuneko nokunika unyango olungileyo kunye nokutya. Ewe, igama elithi "ukutya" luloyikisa abantu abaninzi abathanda ukudla ngokuzonwabisa, kodwa apha umbuzo uphakanyiswa: nokuba isibindi esinempilo, okanye ukufa ngokukhawuleza kwendalo kunye nokungakwazi ukutya ukutya okunomdla.

Makhe sithethe ngendlela yokutya ngokufanelekileyo ngesifo sesibindi kunye ukhethe ukutya, ukuze ungadliyo rhoqo ngexesha lokutya, kodwa ukuzalisekisa ukuqeshwa kukagqirha? Impendulo. Oogqirha abesilo izilwanyana, ngaba ngabantu abanembopheleleko enkulu ebomini babantu, ngoko bazama ukuzikhusela kunye nesigulane kwiimeko ezinokwenzeka. Ukuba isibindi sisesimweni esinokudabukisayo, ingcali iya kubeka ngokutya okunzima kunye nomxholo omncinci okanye ubuninzi beoli okanye i-carbohydrates. Kodwa kwimeko ephantsi yokunyanzelwa, kunokwenzeka ukuba uthole "ukutya okuhloniphekileyo".

Okokuqala, ngesifo sesibindi ekudleni kwakho, amafutha kunye neeprotheyini kufuneka asuswe kangangoko kunokwenzeka ngenxa yokuba ezi zinto zibini zilimaza isigulane kwaye zithintela esibindi. Ukutya kufuneka kuthathelwe ingqwalasela yonke impawu yomzimba wesigulane, kodwa amaxesha amaninzi amaprotheni kunye namafutha amaninzi athatyathwa kuwo ngamashishini aphantsi kweekhalori. Kodwa kule ndlela yokutya yongezwa inani elikhulu le-carbohydrates (kukho, nokuba negama le nkqubo - ukutya okunomdla we-carbohydrate).

Le nkqubo yonyango kufuneka iqulethe ukutya okufana ne-bhotile kunye nemifuno yemifuno (ingaba yikona, i-soy kunye neoli yeoli). Isigaba sesibini, esimele siyiqwalasele, sisigunya ngokwalo, i. ixesha lokutya. Kubalulekile ukucinga malunga nokwahlula usuku lwakho kwiingxenye ezi-5 (izingxenye ezilinganayo) kwaye kukho ngqo kule nxalenye nganye. Oogqirha baye baqinisekisa ixesha lokuba ukutya rhoqo kwishedyuli kunceda ukuphucula umsebenzi wesibindi nesisu. Ewe, ndifuna ukwazi, kodwa ndingayidla ntoni isidlo sasemini? Akukho banikezela ukuba ushiye ngokupheleleyo isobho sakho ozithandayo, kodwa kufuneka ulungele ngendlela engavamile kuwe. Okokuqala, yonke imifuno kufuneka ihlanjwe kakuhle kwaye ikhuphuke, emva koko isobho ngokwalo kufanele siphekwe kule mifuno. Ngokwemvelo, i-taste iya kuba yinto eyahlukileyo, kodwa i-soup ye-soup iya kuhlala ikhona. Ngelishwa, akunakwenzeka ukulungisa isobho ngendlela eqhelekileyo kumhluzi wenyama, inyama kufuneka isuswe kwisondlo sakho sezokwelapha. Ukwenza uvakalelo olumnandi kulwimi, unokuhambisa i-cream encinci kwisobho. Ukugcoba imifuno yesobho (kunye no-anyanisi) akuvumelekile, ngoko kuyafaneleka ukuba ucinge ukuba ngaba "indawo" yokutya okuthandayo. Ngolu hlobo lokutya, ungadla iisobho ezilandelayo: iisobho, eziqulethwe ngeefereji ezahlukeneyo, i-borsch, apho kufuneka udibanise i-citric acid, isobho leklabishi, isobho kwi-milk, kunye nesobho kwiitamatisi ezitsha. Ngesibini isitya ungasebenzisa zombini intlanzi kunye nenyama, kodwa kunye nemeko yokuba zombini imveliso kufuneka ibiliswe kwaye ibe yendalo emgangathweni. "Inyama yokufakelwa" - ubhontshisi be-soy ayikhuthazwa. Ekubeni inyama ephekiweyo neentlanzi zinomdla ongathandekiyo ngaphandle kwetyuwa kunye neziqholo, zinokunqunyulwa ngeentsholongwane ezintsha kunye nejisi yetamatisi, kunye neentlanzi ezibilisiwe ukuze zithande i-juice.

Emva kancinane, emva kokuvavanya ugqirha, unokutshintsha ukutya, ukuba kukho ukuphucula okubonakalayo kwisibindi. Kule meko, imenyu yakho encinci kwaye ingapheliyo iya kuba nethuba lokufakela inyama okanye intlanzi. Ezi izitya zidibaniswe ngokuthe ngqo kunye nemifuno entle kunye neziqhamo ezicoca.

Oogqirha abaninzi bancomela ukukongeza imifuno "yokuhlambulula" ngangokunokwenzeka kwisondlo sakho sokutya: i-zucchini, i-cauliflower, utamatisi kunye ne-beetroot. Kubalulekile ukukhumbula ukusetyenziswa rhoqo kweziqhamo. Unokutya ngokukhuselekileyo amajikijolo, i-watermelon, i-melon kunye neericy, kodwa iziqhamo ezivuthiweyo zibaluleke kakhulu.

Ukuthetha ngendlela yokutya ngokufanelekileyo ngesifo sesibindi, asimele sikhohlwe ukuba umzimba udinga utywala kumsebenzi oqhelekileyo. Ngako oko, ngemini ofuna ukusela okungenani iiglasi ezi-7 zamanzi. Kwakhona, unokutya ngokutya ngokutya (into ephambili kukuba ayibukhali), kwaye kuyakunceda ukutya i-cottage cheese. Ekudleni, akuvunyelwe ukuba adle ukutya okuqulethe i-cholesterol ephezulu, ekubeni isibindi sinokuchaphazeleka ngakumbi. Kufuneka ukwazi ukuba kukho imimiselo ethile yemihla efunekayo xa isifo sesibindi: i-80 g iprotheni, i-40-60 g i-fat g, i-200 g i-carbohydrates, kwaye ubuncinane ii-2 ilitha amanzi ngosuku. Khumbula ukuba umxholo we-caloric wokutya akufanele ube phezulu, kwaye ukushisa kokutya kufuneka kube phakathi: kungekhona ngamanzi abilayo, kwaye kungabi ngamakhaza. Ukutya kwasekuseni, ungadla iindidi ezahlukeneyo zokutya, kunye nokutya ukunakongeza ubusi okanye ubuncinane. Akuyimfuneko ukusetyenziswa kakubi kweeshukela, kunokukhokelela ekugqibeleni kwesifo sesibindi, ngaloo ndlela kukukhokelela ekudleni okunzulu nakwiimvakalelo ezingathandekiyo. Yinyamekele isibindi sakho kanye, ukuze kamva ungafanele uhlupheke kwiintlobo zobomi bakho nemikhwa!