Impilo enamandla kunye ne-immunity isisigxina sokusebenza okuzinzileyo kunye nokuchanekileyo komzimba wakho, apho zonke izinto ezincedo zixhaswa ngokupheleleyo, inkqubo yokuxilisa imveliso ihamba ngokuchanekileyo. "Isondlo esifanelekileyo. Zingaphi iikhalori ezinokutshatyalaliswa imihla ngemihla "- umxholo wendaba yethu yanamhlanje.
Isondlo esifanelekileyo siqala ngokugqiba iiyure ezithe rhoqo zokutya. Ukutya kufuneka kuhanjiswe kwimini esekelwe kwisixa seekhalori kunye nokwakhiwa kweekhemikhali zokutya. Kwaye, ke, kufuneka uqikelele isethi kunye nenani leesitya. Abantu abavuthiweyo nabanempilo bayacetyiswa ukuba badle kathathu amaxesha amane ngosuku, okuya kuhambelana nesondlo esifanelekileyo. Abantu abanezifo ezithile ezinxulumene nenkqubo yokutya, iingcali zincoma isidlo sexesha lesithandathu. Ukuhanjiswa kwendlela yokutya yansuku zonke kulandelayo:- isidlo sasekuseni esilula, esiyingxenye yesithathu yesantya somhla;
- isidlo sasemini kunye nesidlo sakusihlwa, silingana nekota yezinga lemihla ngemihla.
Uninzi lwabafikazi beenkolelo bakholelwa ukuba ukhetho olungcono kakhulu lulokutya ezine ngosuku, oluya kwenza ukuba umzimba wethu uphumelele ukufumana iivithamini ezifunekayo kunye nezondlo.
Xa kuchongwa ukutya ngokulixa, kubalulekile ukuqwalasela ukubunjwa nokubaluleka kwamandla kwimveliso. Ukutya kwasekuseni okanye isidlo sasemini, yidle ukutya okuqulethe iprotheni (inyama, intlanzi, izityalo), okwandisa umsebenzi wesiseko senzwa. Ngaphambi kokulala, kubalulekile ukusebenzisa imveliso yobisi yobumuncu, imifuno okanye izithelo ezingafaki izitho ezijongene nokugaya. Iziphazamiso zokulala zikhuthazwa yihayi, i-cafeine, i-seasoning seasonings, njengoko ivuselela inkqubo ye-nervous. Impendulo nganye iyacetyiswa ukuqala ngokusebenzisa imifuno okanye i-saladi, eyenza umsebenzi wesisu kwaye ikhulise ukukhutshwa kwerusi yesisu. Kwakhona, ungadli ukutya okugqithiseleyo kunamazinga angamashumi amahlanu okanye ngaphezulu kunezididi ezilishumi. Ingxoxo, ukubukela iTV, ukufundwa kweencwadi ukuphazamisa ukutya okufanelekileyo, kwakunye nokutya ngokukhenkcela kukuphazamisa indlela yokutya. Isondlo esifanelekileyo ngokufanelekileyo kwishedyuli yinto ekhuselekileyo yokuthintela zonke izifo zesisu. Ukuncipha, umzekelo, ukutya ukutya obukhali, ipolisi, ukutshaya okanye ukugulisa ingxaki. Ukutya kufanele kube ngokulinganayo, njengoko ukunyusa ngokutya kukukhokelela ekutyebeni, oku kunokubangela izifo ezahlukeneyo, ukunciphisa umsebenzi wokuzikhusela.Isondlo esifanelekileyo sincike kwiminyaka yobudala. Ngoko, ezinye izithintelo ezisemncinci zinokuthi zinyanzelwe, kodwa kubantu abaneminyaka elifanayo kufuneka baqwalaselwe ngokuthe ngqo. Abantu abaselula abanokutya okutyayo banokutya ukutya konke, kodwa kwisilinganiso esilinganiselweyo kwaye abanciki naluphi na uhlobo lwesityalo, kubalulekile ukuhlukana. Abantu abadala bayakhuthazwa ukuba badle ukutya okunesonka ukuze baphephe ingxaki ephezulu. Abo, abaneminyaka engama-50 ubudala, kufuneka bakhethe izitya ezityebileyo ze-calcium ukwenzela ukukhusela amathambo avela kwi-britting and frequent fractures ekuguga (i-osteoporosis).
Ziziphi iiprotheni, amafutha kunye nee-carbohydrate zisithetha kuthi? Ingxube yabo yokunene kunye nobukhulu obuyisiseko sokutya okunempilo. Akunzima ukucacisa ukuba yeyiphi na into ekufuneka ibe ngumxholo wethu ekudleni. Kufuneka ukuba uqhubeke nohlobo lomsebenzi umntu awenzayo ebomini. Abantu abangasebenzi, abantu abaneengqondo, abanokuphefumula ubuchopho obuninzi, ukutya kufuneka kube negrama ezilikhulu neshumi zeeprotheyini, amashumi asibhozo anesithoba ama-grams weenqatha kunye namakhulu amathathu ukuya kumawaka amathathu namashumi amahlanu amagremu e-carbohydrate ngosuku. Kubantu ababandakanya abasebenzi basebenzayo, inani elikhulu lamandla lisetyenziswe yimisipha. Ngenxa yoko, isiqhelo kubo siyikhulu elinamanci elineshumi elinamanci mabini ama-gram weprotheni, amashumi asibhozo ukuya kwamashumi asithoba amagremu, kunye namakhulu amane amagremu e-carbohydrates. Ukongeza, umzimba kufuneka ufumane i-fibre kunye namavithamini.
Ukucaphula oku ngasentla, siza kufaka izigqibo ezimbalwa malunga nesondlo esifanelekileyo:
1. Ukutya kufuneka kube ntsha.
2. Ukungafani kunye nokulinganisela kokutya.
3. Ukuba khona ekudleni imifuno eluhlaza kunye neziqhamo.
4. Ukumodareyitha kwondlo.
5. Ukuhambelana kwemveliso.
6. Ukufumana injabulo enkulu ngokutya.
7. Ukutya okufanelekileyo kufanele kube yindlela yakho yobomi.