Inyaniso yonke malunga nokutya: indlela yokuhlala esemncinci kwaye enhle


Ukuphazamiseka kwanamhlanje: ngokutya okungaphezu kokutya, iiseli zomzimba zethu zaneleyo kwizinto ezininzi ezincedo. Zininzi iindlela ezithe zaqulunqwa ukuqinisekisa ukuba ukutya akukuphela nje kwekhalori ephezulu, kodwa kunomnandi. Kwaye ngokuyininzi ngenxa yeenkqubo ezifana nokucima, ukutshaya, ukucoca, ukuzaliswa kweemveliso kunye neentlobo ezahlukeneyo zeezongezo, njl. Ukutya kwamanye amazwe ngonyaka kuchitha izigidi zeedola kwiintengiso ngenjongo yodwa: ukukhuthaza izithandwa, ukuchaphazela umthengi. Kwaye phantsi kohlaselo lwazo, ngamanye amaxesha silahleka - yintoni ekufuneka sikhethe?

Ubuninzi bolwazi lubukhulu benkcaso. Nangona kunjalo, namhlanje izazi zenzululwazi zifikele kwizigqibo ezingavumelaniyo, ezichasayo iinkolelo ezisekhoyo kuze kube namhlanje, ezixutywe kunye nokusetyenziswa kwamafutha, i-carbohydrate, iiprotheni, iimveliso zobisi, imifuno, iziqhamo. Masihlale kuphela kwiingcamango ezithile, ngokuzibeka ngokukodwa kwinqanaba "lokunyelisa". Ngoko, yonke inyaniso malunga nokutya: indlela yokuhlala esemncinci kwaye enhle kangangoko kunokwenzeka-isihloko sesingxoxo namhlanje.

IMALI № 1. Zonke iifayili ziyingozi

Akukho nto yohlobo! Ingcamango yokulimaza kwazo zonke iifati kunye neefowuni ezalandela ukuba ziyeke zikhokelela ekusasazeni "ukukhathala". Waya eRashiya. Kwaye kwilizwe lethu abaninzi bancitshiswe kakhulu ekudleni ipesenti yeekhalori ezifunyenwe ngamafutha. Nangona kunjalo, ngaba le nto yayiphilile?

Amafutha aqukethe iivithamini ezinamafutha anelulweyo A, D, E, K, inxalenye yeembrane zeseli, inxaxheba ekutshintsheni kwe-cholesterol, ukuvuselela iinkqubo ze-redox, ukuthatha inxaxheba ekukhuleni kunye nempilo yesikhumba, ukwandisa ukuchasana nezifo, ukupholisa umzimba. Amathambo amatshatsheli "anxiba" amehlo, izintso, nezinye izitho ezibuthathaka. Abaxhamli bezilumkiso: Ukunciphisa ngokukhawuleza kumxholo we-fat eyokutya kwansuku kukhokelela ekunqongopheni kwenani leivithamini, kunokufaka isandla ekungabikho kwezintso, isisu kunye nokuphulwa kwemisebenzi yabo. Yinyaniso. Nangona iziphumo zophando zakutshanje zibonise ukuba amafutha e-polyunsaturated afunyanwa kumantongomane, okusanhlamvu, iintlanzi, i-oyile yemifuno (i-linseed, umnquma, i-rapeseed, i-soybean, i-corn, i-sunflower kunye nabanye) luncedo kwimpilo, iingcali azicebisi ukuba zitshintshe ngokupheleleyo amafutha ezityalo kunye nemifuno. Unemisebenzi eyahlukileyo. Ukongezelela, amafutha ezilwanyana aqulethe i-cholin, i-lecithin-izinto ezichasayo. Kubalulekile ukuba sicinge ngeemeko zethu, izixhobo zethu zofuzo, eziye zadlulelwa "ukusetyenziswa" kwiindawo zokutya ezikhokho, kwitheyibhile yokutya elaliyi-bhotela kunye nesinqe. Ngendlela, ibhakoni yetyuwa (enganambisi!) Iqukethe izinto ezinciphisa umgangatho we "cholesterol" embi.

Intlanzi ephilileyo ehlala emanzini abandayo i-salmon, ityhuna, i-mackerel, iqulethe izinto ezixabisekileyo ezingabonakali kwinyama: i-omega-3 fatty acids. I-Omega-3 fatty acids ukunciphisa uxinzelelo lwegazi, ukucotha kwegazi ngokukhawuleza, ukwandisa umgangatho we "cholesterol" enhle. Impilo inceda ubuncinane amaxesha amabini ngeveki ukuba idle isitya seentlanzi (200-400 g). Ewe, iqela elikwimeko ye-omega-3 fatty acids yi-flax. Akuyena wonke umntu onokukwazi ukufumana ukutya kwezilwanyana zasemgangathweni, kodwa imbewu yefleks okanye i-linseed ioli iyatholakala kuwo wonke umntu. Esinye isipuni seoli ngosuku siya kukusindisa kwiinkathazo ezininzi, kuya kuqinisa impilo yakho.

INGXELO Nombolo 2. Yonke imithombo yamaprotheni ishintshana

Inyama, iinkukhu, amaqanda, iimveliso zobisi ziyimithombo emihle yamaprotheni aphakamileyo, ngelixa ungeke ukwazi ukuthetha ngemifuno. Nangona kunjalo, izondlo zezilwanyana zasemakhaya nakwamanye amazwe ziyavumelana ngokubalulekileyo ukuba kuyimfuneko ukuba idle inyama kunye nemveliso yenyama kangangoko kunokwenzeka. Bacebisa ukuba bangenise kwisondlo ukuya kwi-30% yeprotheni ngenxa yeemveliso zobisi, kuqala kwi-cottage cheese yokuqala engenawo mafutha, ngokuphindaphindiweyo ukubuyisela inyama nenhlanzi, iimveliso zobisi, iziqhamo, imifuno.

Namhlanje ihlabathi likhulayo i-nutty boom. Esi sisiphumo sesinye seziganeko ezingalindelekanga eziye zenziwa ngexesha lovavanyo lwezondlo kule minyaka elishumi edluleyo. Kwafunyaniswa ukuba abantu abadla rhoqo ama-nut abaxhomekeke kuzo zonke iintlobo zezifo. Kodwa banceda njani umzimba ukuba uhlale uselula kwaye uhle? Amafutha angatshatywanga kuwo ayanciphisa umgangatho we "cholesterol" kwaye aphakanyise izinga "elungileyo", ukuthintela ukubunjwa kwamacandelo egazi, uphumule umbane kwimitya kwaye ubuyisele ukuhamba kwegazi ngokuqhelekileyo.

Kwanele amantongomane ama-hazelnut ayishumi, ama-walnuts amane ngosuku. Izondlo zicetyiswa ukuba zithenge amantongomane kuphela kwikhebhile kwaye zihlambuluke ngokukhawuleza ngaphambi kokusetyenziswa.

INGXELO № 3. Zonke i-carbohydrates ziyiluncedo

Ukutya okukhawulezayo kunye nokonakala ngokusemgangathweni kwe-carbohydrates (iswekile, i-confectionery, iifomese, zonke iintlobo zeziphuzo eziphuzileyo) ukwandisa izinga le-insulin, iswekile kunye ne-triglycerides egazini, ekhokelela kwizifo ze-cardiovascular and diabetes. Ukusetyenziswa kwee-carbohydrate ezingaphefumulwanga, ngokuchaseneyo, kubonelela ngenzuzo yezempilo.

Ukutya kwansuku zonke ngesidlo sasekuseni iplate ye-cereal kwi-grains epheleleyo, unokunciphisa amathuba okufumana izifo ezininzi. Asiyidingi nje i-carbohydrates, kodwa i-carbohydrate enzima, equkethe i-fiber, i-pectin kunye nezinye izinto ezincedo kumzimba. Ziqulethwe kwizimbizo - i-buckwheat, i-oatmeal, i-barley yeperile, irayisi, i-millet, nezinye iimveliso.

UMTHETHO No. 4. Zonke izityalo nemifuno zinokulingana

Imifuno kunye neziqhamo zilungile kuzo zonke iistim zomzimba wethu, zifanele zifakwe ekudleni kwansuku zonke, kodwa izityalo ezingaphandle kwezilwanyana zinokudliwa kuphela.

Kwiminyaka yakutshanje, "inkolo yegalikhi" ibonakale kumazwe amaninzi. Uphando oluninzi luye lwazinikela ekusebenzeni kwayo kumzimba. Kwaye iziphumo zabo ziyamangalisa. Kubalulekile emzimbeni wethu imihla ngemihla. Izidumba ezimbini zanele.

Kuye kuthi

Sifuna ukutya ngokutya kwaye ngokungafaniyo. Kule meko, asiyi "ingxaki" ukufumana yonke inyaniso malunga nokutya - indlela yokuhlala esemncinci kunye nomhle wonke umntu ezenza isigqibo. Wonke umntu ufuna ukuhlala ixesha elide kwaye ngenkuthalo. Ngaba iphumelele? Ukuze uphendule lo mbuzo, makhe sibone indlela abantwana abaneminyaka engamakhulu amabini abondla ngayo kumazwe ahlukeneyo. Ixesha elide lisebenzisa izityalo, izimpande, imifuno, iziqhamo, zona zikhula ngokwabo; banciphise ngokwabo ukutya kweeprotheni; njengemveliso yobisi yobumuncu; Ungadli ukutya okuthosiweyo, i-fatty broths, ubisi olutsha, iimveliso zokubhema, i-sausage, i-confectionery, i-cookies, isonka esimhlophe. Nangona bengazi ukuba oko, umzekelo, i-50 g ye-sausage ebhemayo inefuthe elifanayo kumzimba njengepakethi enye yeegereyi. Ngokusobala, i-long-liver iyazi umthetho ongabhalwanga: ukuba ufuna ukuphila ubomi obunempilo, "obumnandi" -dla ukrakra okukhulu (iziqholo, i-nettles, umhlonyane, i-anyanisi, i-garlic, njl.); ufuna ukuzondla izifo, ubomi obunomlenze-buxhomekeke kumnandi kunye nakho konke okunikelwayo kwiiphakheji ezimnandi kunye neebhotile ezinamafutha anemibala.

Iimveliso ezigqityiweyo, eziphantse azifuneki ukupheka, ukucheka, iibheke, iiskese, i-confectionery, ubhiya, iziphuzo ezinombala ezimnandi ... - namhlanje namhlanje ekudleni kwansuku zonke kubantu basezidolophini kunye nabahlali. Ewe, mhlawumbi kwiidolophini imeko yinto eyahlukileyo, kodwa ayikho.

Ukususela ngo-1991, amazwe amaninzi sele eqhuba uphando oluninzi malunga nokusetyenziswa kokutya kwimpilo. Ngoko, imigca yokuqala kwoluhlu lweemveliso ezinjalo yiklabishi, iibhunge, iinqotyi, utamatisi, imbewu yefelk, i-garlic, i-anyanisi, i-watercress, i-celery, i-apula, i-blueberries, i-cranberries, i-raspberries, izitya ezingapheliyo. Konke oku sinakho. Kakade ke, akulula ukuyeka ukukhetha okutya, kodwa ngenxa yokuphila ngendlela enempilo kubalulekile ukucinga ngokutya kwakho, imikhwa yakho.

Iingcebiso zemihla ngemihla

Sibhekana nokukhetha imihla ngemihla: yiziphi iimveliso eziza kukhetha, ukuzipheka. Nazi iziphakamiso zondlo-zondlo, ezifanele zithotyelwe.

1. Khetha okukhethiweyo kwimveliso yasekhaya. E-Russia, imilinganiselo engqongqo ye-fat fat in foods, fast-digestible carbohydrates, i-conservatives, idayi, i-flavor enhancer, njl. Yiba nethemba kwaye ungalibali ukujonga.

2. Ukukhawuleza? Umququ? Ukupheka? Ukuqhuma? Umntu ngamnye ophethe umhlaba unempendulo yakhe kule mibuzo, echazwe yintetho yomntu, izithethe kunye nemikhwa. Nangona kunjalo, nokuba u-pischalik, njengoko besithi, ngamava, ngokukhawuleza wenqaba ukukhanda. Iingcali zenzululwazi zifumene ukuba ukutya okuthosiweyo kunokuqulethe i-acrylamide-into engaphazamisa ukusetyenziswa kwemishini yomzimba. Ewe, kwaye ukuba awukwazi ukunqanda ukutya okubusiwe konke - ukufutshane nokukhawuleza ixesha, gweba ukutshisa kunye nokucima.

3. Yonke imfuyo kufuneka iqalwe ngesaladi yemifuno kwimifuno eluhlaza. Kukho amakhulu amabhetele kulo mbandela. Kodwa enye into efanelekile ukuthetha. EFransi, eBelgium, eHolland, kwamanye amazwe aseYurophu "i-beetroot-cylindrical" isaladi yobuhle kunye nempilo iye yangena ngokuthe ngqo kwinkcubeko yesondlo. Isiseko sazo iintlobo zeetroetra zeCilindra, izaqathe, i-apula enomuncu, i-flaxseed okanye ioli yeoli. Ngexesha lekhefu kunye nehlobo, izityalo zasendle zongezwa - snyt, mokritsa, i-raspberry, i-currant, i-apula, i-cherry ... Kwikwindla nobusika - ihlume iingqolowa, iinqabunga, iinqabile, iifrikhethi ezomileyo, i-apula, i-apula okanye iviniga yevini, ijisi lemon, sondele. Iikhalori kwi-saladi enjalo zimbalwa, kodwa kukho izinto ezininzi ezincedo.

4. Ukuba ufuna isidlo sesidlo sasekuseni, i-snack, ngoko-ke intlanzi ibhetele kakhulu ngemifuno nezithelo. Thatha nabo ukuba basebenze - iindawo aziyi kuthatha ininzi, kwaye iinzuzo ziza kuninzi.

5. Khangela kancane - uhlala ixesha elide. Wonke umntu uyazi malunga nale nto, kodwa ukutya ekuhambeni, ekuhambeni kuyinkambiso yabaninzi bethu. Kwaye kufuneka nje ukulwa!

Kuyacetyiswa ukuba uhambelane nale ngcebiso ukuze ugcine impilo, yengqondo kunye nomzimba kwiminyaka emininzi.