Abasetyhini abathathu abavela ku-4 kunye namadoda amabini avela ku-3 ngomzuzwana othile wobomi babo bavakalelwa kukuba lixesha lokunciphisa umzimba. Abaninzi abanenhlanhla, kuba bakhetha iindlela ezinobungozi nezonakele kwimpilo. Awudingi ukuphinda uphinde wenze iimpazamo zabanye abantu. Into ephambili ukuyiqonda, yiziphi iimpazamo ezenziwe kumzabalazo wokulwa nokunyuka kokunciphisa nokufumana igolide ithetha. Ukuba ungazi indlela yokutya ngokufanelekileyo, akuyi kubakho ukutya okuncinci.
Hlaziya ukutya
Ngokomyinge, inani leekhalori umntu ochithayo imihla ngemihla lihanjiswa ngale ndlela: 40% - amafutha, i-15% - iiprotheni, i-45% - i-carbohydrates, isetyenziselwa njengeo-soda, iigakes, i-jams kwaye igcinwa njengamafutha. Ukutya kwethu, imifuno kunye neziqhamo zidlala indima yesibini, nangona ziyimithombo yamaminerali kunye namavithamini afuna umzimba. Amanzi - isiselo esiluncedo emzimbeni, esithatyathwa ngamnandi kunye notywala. Kwaye ukuba ulahlekelwe isisindo, kufuneka ulahleke imikhwa eyahlukeneyo yokutya.
Yidla ngokufanelekileyo, kuthetha ukutya okulinganayo. Amafutha ekudleni kwansuku zonke kufuneka alandele i-15%, iiprotheni - i-20%, kunye ne-50% yeekhalori ze-carbohydrates.
Kufuneka ukhethe ukutya okubalulekileyo kwaye kuyimfuneko kumzimba. Ukukhethwa kufuneka kunikelwe kwiizambane, i-pasta, imifuno eyomileyo, okusanhlamvu, ezi mveliso zinika amandla emzimbeni. Izindlela zokucubungula zikhethwayo kulabo asetyenziswa khona ubuncinci bamafutha, kungcono ukuba neetayibhate ngendlela efana nefries yaseFransi. Ukutya okuneshukela kufuneka kuthathe indawo ephantsi kakhulu ekudleni. Izityalo kunye nemifuno eyomileyo (iifolo kunye nokunye) azinalo iifati, kodwa ziqulethe iiprotheni zemifuno.
Imifuno kunye neziqhamo
Nesidlo ngasinye, sidle iziqhamo kunye nemifuno. Ngokugqithiseleyo itafile yeziqhamo kunye nemifuno, ngakumbi uya kufumana iintambo zezityalo, amaminerali kunye namavithamini eziyimfuneko ukuba umzimba usebenze kakuhle.
Imveliso yobisi
Ziyimvelaphi ye-calcium. Iqukethe iivithamini kunye neeprotheni. Ukukhetha i-cottage cheese engekho-fat, i-yogurt kunye nobisi. Gwema ukusebenzisa iichizi ezinzima kunye nomxholo ophezulu weoli.
Intlanzi
Le yilona mveliso ebalulekileyo kakhulu yezilwanyana. Iqukethe inani elifanayo leprotheni njengenyama. Iintlanzi zinika umzimba nge zinc, amaminerali, iiprotheni kunye ne-omega-3 fatty acids, zikhusela iiseli. Intlanzi kufuneka idliwe ubuncinane kathathu ngeveki.
Amaqanda, i-sausages kunye nenyama
Ezi zokutya kufuneka zidliwe ngononophelo. Nangona banikeza umzimba wethu ngensimbi kunye neeprotheni, kodwa zimela imithombo yamfihla efihliweyo. Ngoko ke, izondlo zinconywa zicebisa ukuba zibandakanye ekudleni okungapheli kathathu ngeveki.
Amafutha
Endaweni yokugqibela yimihla kuleluhlu. Yaye nokuba nayiphi na imvelaphi - imifuno okanye isilwanyana, inesiphako esifanayo, iqukethe i-lipids. Umzimba wethu udinga ama-grams angama-60 ngosuku, kodwa ininzi yemifino esiyidlayo ngendlela efihliweyo, oko kukuthi, nge-confectionery, ushizi, i-sausages, kunye nenyama. Kwanele ngomhla we-2 tbsp. iipuni zeoyile yemifuno kunye ne-10 gram yebhotela, ukuba awuyi kudlulela kwisiqhelo. Kulula ukulandela ezi ngcebiso kwaye ugweme imikhiqizo yecandelo lomngcipheko.
Yiba nomonde
Akunzima kakhulu ukunciphisa ubunzima ngo-10 kg, njenge-3 kg. Ngoko ke, ngaphambi kokuba uqale ukulwa nobunzima obukhulu, yiba nesineke. Kukho ukutya okuninzi okwenzela iiveki ezi-2 ukulahlekelwa loo mapaundi angaphezulu. Liyinyani, kodwa ngeendleko zobunzima obunzima kunye nemigudu eya kubangela uxinzelelo olukhulu. Kwaye ngenxa yoko, emva kweveki ezimbalwa, isisindo esifanayo sihla kwakhona.
Akunamsebenzi ukuzama ukunciphisa ubunzima ngaphezu kwekhilomitha nganye ngeveki. Umzimba ujwayele ukutya okutsha, izondlo zinikelwa ukuba zinciphise isisindo seekhilogram ngeveki. Ukuba ufuna ukulahlekelwa ngaphezu kweekhigramgram ezilishumi, akufanele uzincwine, yinto yenyanga ezininzi. Yaye ukuba ulandela imithetho yokutya kunye nokunyamekela impilo yakho, unako ukunciphisa umzimba. Kuya kuba neqondo elinamandla lokulamba, kodwa kukho neendlela zokwenza izinto ezichaphazela ukutya kwaye ungaphazamisi ukutya okunokulinganisela.