Isondlo esifanelekileyo

Iimpawu zesondlo esifanelekileyo zitshintshile kaninzi ngexesha. Ekugqibeleni, nje kutshanje le ngcamango izuze isiseko sezesayensi. Umxholo omtsha wokutya okunokulinganisela unikezwa ngendlela "ipiramidi yokutya".

Yintoni efanelekileyo yokutya? Ubomi, umntu ufuna iimveliso ezi-50 ezihlukeneyo. Lawa mafutha angatshatswanga; iintlobo ezisibhozo ze-amino acid ezenza amaprotheni; iivithamini (ezi-12 iintlobo); i-carbohydrate; cellulose; yolawulo lwe-macro-microelements. Umbuzo wesondlo esifanelekileyo ngumbuzo wobukhulu kunye nenani apho oku kufuneka kusetshenziswe ngumntu.

Ubudlelwane phakathi kwamaprotheni, amafutha kunye nama-carbohydrate ngokuthe ngqo kuxhomekeke kuhlobo luni lokuphila kwabantu abaholayo. Kwabo benza umsebenzi wengqondo ngokubambisana nokuzivocavoca umzimba, lo mlinganiselo ngu-1: 1: 4; kubantu abasebenzayo bokusebenza - 1: 1: 5; ngenxa yokuphila kwindlela yokuphila ehamba phambili - 1: 0.9: 3.2. Ukuxhaswa kwama-carbohydrate kuchazwe ngento yokuba ivela kwi-carbohydrate eyenziwa ngumzimba u-56% wamandla okutya okusinika wona; I-30% yamandla inikezwa ngamafutha; kwaye i-14% kuphela iiprotheni. Ngexesha elifanayo, iiprotheni zizinto ezisisiseko zokwakha umzimba, ngoko umzimba unobunzima obunzima beprotheni okanye izinto zawo (amino acids) kunye nesondlo esifanelekileyo.

Kodwa yonke le ngqungquthela yinto enzima ukuyisebenzisa ekusebenzeni, kuba kunzima "ukuguqulela" ukutya okwenyani ngendlela yeesobho, i-steaks, i-cutlets kunye ne-salads kwezinye i-amino acid, i-fat and carbohydrates. Kungenxa yabantu abaninzi "abaqhelekileyo" abangenako ukuqikelela ngokulinganisela inani lezondlo kwisidlo esidliweyo, ukuba izazinzulu ziye zavelisa umfanekiso olula kunye onembile obizwa ngokuba yipiramidi yokutya.

Ngo-1992, iSebe lezoLimo laseMerika lanyathelisa imithetho emininzi yokutya okunomsoco, okuye kwaboniswa ngendlela yepiramidi. Kwisiseko sepiramidi kukutya kunye nezinye izityalo (umthengisi oyintloko we-carbohydrates). Ngomgca wesibini wepiramidi - iifuno (ezikhulu), iziqhamo (ezincinci), ngoko-imithombo yamaprotheni (iimveliso zobisi, intlanzi, inyama, izityalo). Umphezulu wepiramidi yimafesi kunye neesekese, ezikhethwe njengento ekhethekileyo yenkqubo. Inani elithile leemveliso ezahlukileyo liboniswe kwipiramidi. Ngokomzekelo, ngomhla okhuthazwa ukuba utye ii-apula ezimbini okanye ezine okanye indebe yezithelo ezomileyo, amaqanda amabini, isiqingatha sendebe yamantongomane, kwaye ngoko-moya.

Le piramidi yahlala iminyaka engaphezu kweyimi-12 kwaye "yawa" ngo-2005, xa iingcali ezivela kwisebe elifanayo zihlaziye izimvo zabo zangaphambili malunga nengxaki yokutya okunokulinganisela.

Umyalezo oyintloko wengcinga entsha kukuba kwingxaki yesondlo kubantu abahlukeneyo awanako ukulingana nomlinganiselo omnye. Yintoni efanelekileyo kumqhubi omncinci akuyona into enhle kumfazi okhulelwe. Yingakho kule "piramidi" emitsha akukho ubuninzi obukhulu bemimandla kunye nemiqulu - iingcebiso eziqhelekileyo kuphela. Njengoko iziphakamiso phantsi kwepiramidi zilinganiselwa kwimilinganiselo yemveliso ngemini, ibalwe kumntu othile "oqhelekileyo" odla iikhiloli ezingama-2000 ngosuku, engathwalwanga yimithwalo ekhethekileyo yomzimba, akahlupheki kwizifo ezifana nokuntuleka kwe-lactase, kwaye akayiyo imifuno.

Ukongezelela, imbono yamafutha yahlaziywa. Ukuba phambi kwamafutha kuthathwa njengento eyingozi, ngoku bathetha ukubaluleka kokutya amafutha e-polyunsaturated, eziqulethwe kwiintlanzi, i-linseed kunye neoli yeoli. Kunconywa ukunciphisa ukusetyenziswa kwamafutha aqinileyo, ukukhuphela ngokupheleleyo amafutha atshintshe.

Izityalo zokutya okunokulinganisela (malunga ne-170g ngosuku) kufuneka zenzeke ngokugqibeleleyo (zingaphenduliyo kwaye zingagxothwa). Imifuno (malunga no-2½ izindebe) kufuneka ibe kwi-orange eninzi kunye nohlaza oluhlaza, iziqhamo (2 iindebe) zimele zihluke. Iiphunga zezithelo, njengoko izifundo zibonisile, zizisa inzuzo encinci, ngaphezu koko, zininzi iswekile. Ubisi kunye nemveliso yobisi (iikomityi ezintathu ngosuku) zicetyiswa ukuba zigqitywe ngaphantsi kunokwenzeka kwi-fat. Imfuno efanayo kwenyama (160g ngosuku). Kungcono ukubuyisela inyama ngeentlanzi, iinantambo, iiimbotyi kunye nembewu eyahlukileyo.

Uhlobo oluphambili phakathi kwe "ipiramidi" entsha kunye nomzekelo walo wangaphambili kukuba indoda ikhuphukela phezulu kwipiramidi kunye neendonga zayo eziguguleyo. Oku kuluphawu lwesidingo sokwenza umzimba wonke umntu onqwenela impilo.