Indlela yokutya ngokufanelekileyo?
Asikho isidingo sokukhawuleza, ukuba usetyenziselwa ukusela isahluko sekhekhe kunye netiyi elimnandi, kwaye kukho amazambane ahlambulukileyo kunye nomzimba othosiweyo, kwaye ngokukhawuleza uqala ukutya ukutya kwemifuno, kwaye akukho nto inokuza kuyo. Umzimba wakho uya kuqala ukufuna loo makorori oya kuwasikhumbula, uya kuba lusizi kwaye uphazamise ingcinezelo. Okanye unokusiphula kwaye udle kathathu inyama kunye namazambane ahlambulukileyo kunokuqhelekileyo. Ngoko ke, kufuneka uguqulwe ngokukhawuleza kwisondlo esinempilo.
Qala ngokulula, thatha umyalelo wokutya iintlobo ezahlukeneyo ezahlukeneyo zemibala eyahlukileyo. Ingaba yi-apula (eluhlaza), ibhanana (ophuzi), i-orange (i-orange), okanye ingaba ziqhamo ezinjalo ozithandayo. Ukuba ufuna ukunciphisa umzimba ngokutya ngokufanelekileyo, kungcono ukutya isiqhamo kwisahlulo sokuqala sosuku.
Yidla isaladi kunye nemifuno entsha, kwaye kunye nemifuno uqala ukutya. Kwada de uze udle isaladi, ungaqali ukugcoba. Yaye imfihlelo iyilula, ufumana amavithamini, udla imifuno, ukongeza, uya kuzuza. Sebenzisa ikhalori engaphantsi.
Yidla iintlanzi kunye nenyama yemvelo esikhundleni se-ravioli, i-sausages kunye ne-sausages. Musa ukuzicima, kodwa zama ukutywala, ukupheka, ukuhamba okanye ukubhaka. Emva koko uqala ukulahlekelwa isisindo, umzimba uya kufumana amanqatha amaninzi kunye nezinto ezilandelelanayo.
Esikhundleni seti emnyama kunye nekhofi, siphuza itiye eluhlaza, uze utshintshe iswekile kwi-tea kunye nobusi. Isiqingatha seyure ngaphambi kokuba sidle, siphuze amanzi, kwaye ngoko yonke imihla, ngokuba amanzi ngumfanekiso kunye nobomi.
Akunzima ukutya ngokufanelekileyo, kwaye akudingeki ukuba udle amaqabunga e-lettuce kuphela ukuze ulahlekelwe isisindo. Sidinga ukutya okunokulinganisela ukusebenza kakuhle umzimba. Kuyafaneleka ukuthatha isinyathelo sokuqala, umzamo omnye nje, kwaye uya kubona ukuba kulula kangakanani ukunciphisa umzimba. Ukuze ube nesimo kwaye ungabi njala yodlala kwaye ulahlekelwe isisindo, kufuneka udle ngokungafaniyo nangokuchanekileyo, kubandakanywa kwimveliso yokutya evela kumaqela ahlukeneyo emibala emi-5.
Imithombo ephambili yamandla enquma ukuba ikhalori yokutya yimizimba kunye ne-carbohydrate. Isilinganiso seekhalori ngosuku lixhomekeke kwiindleko zamandla, ngokwesondo, iminyaka. Ngomhla umntu omdala ufuna iikhalori ezingama-1700-3000. Kwaye abanako ukushiywa. Ukongeza kwimihla, i-carbohydrates, iiprotheni zokusebenza ngokuqhelekileyo, i-microelements kunye namavithamini ziyimfuneko. Ukungabikho kwezinto ezinjalo kubangela iingxaki zempilo: ukhathala okwenyukayo, ukunyanzeliswa kubonakala, ukungabikho kwezifo kuhla, ezinye izifo zingabonakala. Ukuba unomuvo wokuthi awunayo amandla okwaneleyo, kufuneka uthabathe iivitamin complexes, phambi kokuba uthathe ugqirha.
Ukutya kwansuku zonke kubandakanya iimveliso ezivela kumaqela ombala ama-5:
Imveliso Ephuzi
Isiseko semenyu yemihla ngemihla senziwe ngamabele. Banciphisa umngcipheko weengcambu ezimbi, zikhusele umzimba, zinciphise i-cholesterol egazini, kwaye ziphucula umsebenzi wesisu. Impilo, umgubo ococekileyo, okusanhlamvu kunye nesonka esipheleleyo sinokusetyenziswa.
Imveliso ehlaza
Zizo: ama-mushroom, amajikijolo, izithelo, imifuno. Bakhonza njengomthombo oyintloko wezondlo ezingabonakaliyo emzimbeni. Ezi zi-acidi ze-organic, i-fibre yokutya, amaminerali kunye namavithamini. Bathuthukisa umsebenzi wesisu, basuse emzimbeni, izifo, iifostile, amafutha, kugcina impilo yemithambo yegazi kunye neentliziyo, ukukhuthaza ukusetyenziswa komzimba wamasosha, ukunciphisa i-cholesterol. Isiqhelo sokutya okunempilo ngemini kufuneka sibe ngama-gramu ayi-500 yeziqhamo kunye nemifuno, kufuneka zihlulwe zibe zizidlo ezi-3.
Blue Products
Le nto - ushizi, ushizi, i-cottage cheese, ubisi obisiweyo obisiweyo, i-yogurt, i-kefir, ubisi. Ezi mveliso ziyimvelaphi ebalulekileyo yeprotheni, iiVithamini A, D, B2, i-phosphorus nabanye. Kwiimveliso zobisi ezinamanzi kukho ezininzi ezinobuncwane ezinobuncwane. Imveliso yobisi ibangela ukukhula komzimba, lawula umsebenzi wesisu, ukuqinisa iinwele, izipikili, ukukhuthaza impilo yesikhumba, ukuqinisa amazinyo namathambo. Umgangatho wemihla ngemihla i-servings 2 yeemveliso zobisi kunye nomgangatho we-fat fat (50 grams weeshizi, iglasi ye-kefir okanye ubisi).
ZeMicrosoft Products
Ziyimveliso efana nale: imbewu, iisisisi, iitayisi, iimbotyi, amaqanda. Ezi zokutya zizityebi kwi-microelements, iivithamini, iprotheni. Ukutya kwezilwandle, intlanzi, iimveliso zenyama zikhusela ukusilela kwe-iodine, ukukhusela umzimba, ukunciphisa umngcipheko we-anemia. Iintlobo ezininzi zeentlanzi zenza i-normalization of metabolism, phucula ulusu, iinqanawa kunye nentliziyo. Yonke imihla ufanele usebenzise isigamu seglasi ye-walnuts, i-100 grams ye-venison okanye inyama yenkomo. Yidla inyama ephilileyo. Inkukhu, intlanzi, inyama ibhetele ngokugqithiswa kunye nemifuno, okanye iphekwe kwi-grill.
Imveliso ebomvu
Oku - iziyobisi, i-confectionery, ushukela, ioli. Ezi mveliso ziqulethe: i-sucrose, i-cholesterol kunye namafutha. Awukwazi ukushiywa kumntu onempilo, kodwa kufuneka uyanciphise ukusetyenziswa kwabo ukuya phezulu. Izibonelelo ezivumelekileyo - 2 tbsp. l. nayiphi na ioli yezilwanyana, 50 mg weesiselo ezinxilisayo okanye 200 mg yewayini elomileyo, 6 tsp. ujamu okanye ushukela, igrama ezili-10 zeargarini okanye ibhotela.
Kancinci, ekudleni kwakho, buyisela ukutya okuyingozi kunye nokutya kunye nempilo:
1) Iifomese, iipesele, i-buns kunye nezithelo ezomileyo neziqhamo.
2) Buyisela isonka esimhlophe kunye neenhlamvu ezipheleleyo.
3) Ubisi lweTokotlele.
4) Ii-Chips kunye ne-crisps zitshintshwa ngamanothi.
5) Sitshintsha ishukela ngeziqhamo nobusi.
6) Shintsha inyama ebomvu ibe ngumhlophe (inyama yomlenze, inkukhu).
Ngoku kucacile ukuba ungadla njani kwaye ulahlekelwe isisindo. Sebenzisa ezi ngcebiso kwaye uya kukwazi ukutya ngokufanelekileyo kwaye ulahlekelwe isisindo ngokufanelekileyo.