Ngokutya okufanelekileyo, kufuneka udle ngexesha elithile. Ngenxa yoko, ukutya kunokukwazi ukusabalalisa inani elifanelekileyo leekhalori emini. Kakade, kufuneka uqwalasele isethi yeitya kunye nenani labo. Ngomntu ophilileyo, iingcali zincoma ukutya ezintathu okanye ezine ngosuku. Kukho izifo zesistim sokutya, apho kufuneka udle amaxesha ama-5-6 ngosuku.
Isidlo sakusasa somntu kufuneka sibe ngokulinganayo kwisithathu sesidlo sakhe sokutya, kwaye isidlo sakusihlwa kunye nesidlo kufanele sibe yingxenye yesine yosuku. Kodwa ke inani elikhulu lezondlo zivumelane ngomnye nomnye ukuba ukutya okusemini ngosuku kukukhetha okulungileyo. Enyanisweni, kukubulela kwinkqubo yokutya okunokuthi umzimba wethu unethuba lokubambisa izinto ezifanelekileyo kunye namavithamini eziqulethwe kukutya.
Ukutya okunempilo kunye nendlela yokuphila enempilo, kufuneka uhlawule iimveliso ngeyure yo kwamkelwa. Kwaye kufuneka kwenziwe oku, ukunyamekela ukubunjwa kwawo kunye namandla okukwazi. Apha, umzekelo, ukutya okuqukethe ipesenteji ephakamileyo yeprotheni, njengeentlanzi, izityalo kunye nomzimba, kufuneka udle kusasa okanye ngexesha lesidlo. Emva koko, banesakhiwo sokwandisa umsebenzi we-system central nervous system. Kwaye ngokuhlwa kukufanelekile ukutya iimveliso zobisi ezimuncu kunye neziqhamo kunye nemifuno. Iimveliso ezinjalo aziyi kuxanduva lwenkqubo yokutya. Ebusuku, ungaphuzi ikhofi kunye neyeyi, kuba ziyakwazi ukuvuselela inkqubo ye-nervous, eya kubangela ukuphazamiseka kokulala.
Xa ukhonza ukutya, qiniseka ukuba ubushushu bawo abugqithisi amazinga angamashumi amahlanu kwaye angekho ngaphantsi kwelishumi. Ukuze umzimba wakho uphe ukutya kakuhle, kufuneka uhlolwe kakuhle. Musa ukuthetha etafileni okanye ubukele iTV, kuba konke oku kunokuphazamiseka kakhulu ekutheni ukutya okufanelekileyo. Le nkqubo yokutya ukutya ayiyi kukukhuthaza ukutya okunempilo, kodwa inokulimaza umzimba wakho kuphela.
Zama ukuthatha ukutya kwishedyuli kwaye ungayiphuli. Ukutya okufanelekileyo kunye nokuchanekileyo kukhuthaza umsebenzi wokukhusela kwindlela yokuxhamla. Ngokwemvelo, kufuneka udle ngokulinganiselayo, ngaphandle kokuhamba ngaphaya kokufanelekileyo, njengoko ukondla ngokugqithiseleyo kunokukhokelela ekubutheni kwamanqatha emzimbeni kwaye kubangele izifo ezahlukahlukeneyo, kunye nokunciphisa umsebenzi we-immune system.
Ukuba sisidla ngokufanelekileyo, siya kuba nethuba lokunciphisa ukubonakaliswa kwezifo ezingapheliyo ezihamba nathi ekukhangekeni kweminyaka emininzi, kodwa asifanele sikhohlwe ngendlela ephilileyo yobomi ngokubanzi-imidlalo kunye nokungabikho kwemikhwa emibi akukhenxwanga okwamanje. Ewe, umzekelo, ukuba ungabandakanyi i-pepper eshisayo ekudleni kwakho, unokunciphisa inani lexesha xa unxungule ngokukrakra okanye i-gastritis.
Ngokubhekiselele kwisondlo esifanelekileyo kunye nombandela wodidi lwamaxesha, kuyafaneleka ukuba ucingisise. Emva kwakho konke, xa useneminyaka emncinci ungakwazi ukufumana into yokuba, ukuba ube ngumdala okhulileyo, kufuneka ungabandakanywa kwimenyu yakho. Emva koko, inkqubo encinci yokugaya "inamandla ngakumbi" kwaye iphilile. Kodwa abantu abaye baqhankqalaza ngaphezu kwemashumi amahlanu, kufuneka baphephe ukutya okunomsoco onamandla, oku kunokubangela ukuba inzima ingozi. Umntu kule minyaka nangaphezulu ufunwa ukuba adle ukutya okuninzi okuqulethe i-calcium, okuyimfuneko yokuthintela i-osteoporosis.
Ngokuqhelekileyo, iyona nto ilungileyo kufuneka iqwalaselwe ngokutya okuqulethe inyama, intlanzi, iimveliso zobisi, kwaye zongezelelwe imifuno neziqhamo. Ukutya, okuqulethe i-carbohydrate eninzi, inokwanelisa indlala kakuhle, kodwa ukutya okunjalo akuncedi kakhulu. Imveliso yesityalo kunye noshukela kufuneka igcinwe ubuncinci. Iimfesi kufuneka zithathelwe indawo ngobusi.
Masiqhubeke kunye neziseko eziqhelekileyo zesondlo esifanelekileyo:
1) Ukutya kufuneka kuhlale kusulungiswa okanye ubuncinci namhlanje. Ngaphandle koko iimpawu zakhe zokutya ziza kuphazamiseka. Ukutya okutsha kuya kufumana inzuzo enkulu.
2) Kumele udle isidlo esilinganayo nesilinganiselweyo. Ukuba usebenza, kukulungele ukuthatha ukutya kwasekhaya kunye nawe, kodwa ungalimi nge "cookie" ikhukhi okanye, ngokubi nakhona, ii-hamburgers kunye nezinja ezishushu. Emsebenzini kuya kuba luncedo kuwe ukuba udle, umzekelo, izithelo ezomileyo, i-vitamin saladi eluhlaza kunye nemveliso yobisi obomuncu.
3) Imifuno emininzi kunye neziqhamo kufuneka zifakwe ekudleni komntu wonke ofuna ukutya ngokufanelekileyo kwaye aphile ngendlela ephilileyo. Emva koko, kusemifuno eluhlaza kunye neziqhamo ukuba inani elincinci lamavithamini kunye nezinto ezilandelwayo ziqulethwe. Ukutya okunjalo kwandisa izinga leenkqubo zokuxilisa umzimba. Ngokukodwa kubantu abanexinzelelo kunye nalabo abaxhomekeke ekudakaleni, kufuneka udle izithelo kunye nemifuno eluhlaza.
4) Ngokubhekisele kwixesha lokutya, kufuneka siqwalasele ngenye ixesha ngoku. Ngokomzekelo, kwithuba lentsholongwane-ehlobo kuyimfuneko ukwandisa inani lokutya kwezityalo. Kwaye ebusika, ngokuchaseneyo, kufuneka udibanise ekudleni kokutya kwakho ezo zinto zizityebi kwiiprotheni kunye namafutha.
5) Ubunzima buqala ukwanda xa kukho ukungalingani kwamandla. Kwaye oko kuthetha ukuba kufuneka ubeke iliso kwindleko yamandla ekutya kwakho kwaye ubale oko kwangaphambili. Ekuqalekeni oku kungabonakala kunzima, kodwa ngokwenene akunjalo.
6) Umgaqo onyanzelekileyo kwisondlo esifanelekileyo kukuba akuvumelekile ukudibanisa izitya ezingenanto. Oku kunokukhokelela ekubukeleni, ukuqhaqhaqhaqhaqhaqhaqha, ukumbamba, ukukrakra emlonyeni, okungenani kungathandeki.
7) Simele sikhumbule kanye kunye nento yonke yokutya kufuneka ihambe, ifune ukutya ngokucokisekileyo. Oku kuya kunceda ukunciphisa umthwalo kwisisu kwaye kuya kukunika uxolo olukhulu ekudleni.
Sithemba ukuba wena uzakufumana izigqibo ezithile kwinqaku lethu malunga nendlela yokutya ngokufanelekileyo, malunga nendlela yokuphila enempilo. Fumana injabulo eninzi kwisidlo sakho ngasinye. Ukutya okunomsoco kunye okunempilo kuwe.