Izixhobo zokutya okunomsoco ehlobo nasebusika

Kuba nawuphi na umfazi onqwenela ukuba nomntu onobuhle kunye nobulumko, imithetho esemiselweyo yokutya okunomsoco kufuneka igcinwe ngokugqithiseleyo kunyaka wekhalenda. Nangona kunjalo, xa uceba ukutya kwimihla eyahlukeneyo yonyaka, kuyimfuneko ukuqwalasela iimpawu ezithile ezichazwe ngempembelelo yokutshintsha iimeko zendalo kwimizimba. Ngoko ke, isethi seitya kwimenyu yethu kwiintsuku zasehlotyeni kunye nesondlo esifanelekileyo iya kuba yinto ehlukileyo ngokususela kuloo miselo ngexesha le-frosts enzima kaJanuwari. Ngoko, zeziphi iimpawu zokutya okunomsoco ehlobo nasebusika?

Ehlotyeni (ngokukodwa kwindawo ephezulu kakhulu yokushisa umoya), umzimba wethu ufuna ngokwenene ukwanda kwamanzi. Khumbula indlela oziva ngayo xa useofisini ngexesha leentsuku zokusebenza, uthi, ngoJuni okanye ngoJulayi ngosuku olukhanyayo, elangeni. Ngezihlandlo umntu ulahlekelwa ngumlinganiselo obanzi wamanzi kunye nokuphefumula okunamandla. Iingcali zenzululwazi zibonakalise ukuba ukulahleka kwama-20% emzimbeni womzimba kunokukhokelela ekufeni. Ngako oko, kwixesha lokutya okunesidlo kufuneka libandakanye inani elincinci lezonxilisayo - elona lihle kakhulu, amanzi amaminerali okanye izandi zendalo. Nangona kunjalo, xa ukhetha i-juices, ingqalelo kufuneka ihlawulwe kwi-sugar content, kuba i-carbohydrate eyongezelelekileyo iya kunika "i-calories" eyongezelelekileyo emzimbeni, okuya kuba negalelo ekubunjisweni kweefompo kunye nokubonakala komzimba. Ngenxa yesizathu esifanayo, ehlobo kunqweneleka ukunciphisa ukusebenzisa iifotyi kunye nokutya okunamafutha (amafutha kabini iikhalori zeshukela efanayo).

Enye impawu yesondlo sokutya ehlotyeni kufuneka ibe yintlobo edibeneyo kwimenyu yeziqhamo kunye nemifuno. (Ngaphezu koko, ekupheleni kwehlobo ezi zinto zingathengwa phantse zonke iimarike kwaye zingabizi kakhulu kunobusika). Ukutya okunomsoco kuza kuzalisa umzimba wethu nazo zonke izinto ezifunekayo zamaminerali (nazo zilahleke kakhulu ngexesha lokufufuma ezintshonalanga iintsuku), ziya kuyanelisa ukuvalelwa yindlala, kodwa ngexesha elifanayo ziya kuqinisekisa ukuba akufumani inani elikhulu leeekori (eziya kunceda ukukhusela ukuvela kwesisindo somzimba obuninzi). Ukongezelela, iziqhamo kunye ne-wax zinomnye, kubaluleke kakhulu kwisondlo sokutya - ziqulethe zonke iivithamini eziyimfuneko kumzimba womntu. Ngoko ke, ukusebenzisa izitya kwimveliso yemifuno kungenye yezinto eziyimfuneko zokuphila ngendlela enempilo kunye nenkqubo engqiqweni yokutya okunondlo ngokukodwa.

Ebusika, ukushisa kwemoya ejikelezayo kuyancitshiswa kakhulu, kwaye xa uphuma waya kwisitrato, nangona kunxiba iimpahla kunye nezicathulo, umzimba wethu ulahlekelwa ngumlilo omkhulu kunasehlobo. Ngako oko, iindawo ezikhethekileyo zentlangano yokutya okunomsoco ebusika kufuneka kube ukwanda okwenziwe kwi-caloric ingqikithi yokutya (ewe, ukuba awuyikuchitha yonke ixesha lebusika kwikhonkco elithile eliqhelekileyo leplanethi yethu apho ukushisa okuphezulu kwindalo ejikelezayo kuboniswa unyaka wonke). Ungazikhangeli ngokukhawuleza ukusetyenziswa kwanomlinganiselo othile wokutya okunamafutha, kuba baya kufaka emzimbeni wethu inani elifunekayo leekhalori ezifunekayo ukuzalisa ukulahleka kobushushu. Nangona kunjalo, emva koko, iimveliso ezinjalo kunye nomxholo ophezulu weoli kufuneka zisetyenziswe kusasa ukuze kungabikho mngcipheko wokugqithisa.

Ngokubhekiselele kumanzi amaminerali kunye neerisi, eziyimfuneko kakhulu ehlobo, ebusika, akukho mfuneko yokuyidla kakhulu, ekubeni i-organism, kwiimeko zokunciphisa ukushisa komoya, ngokuchasene nayo izama ukulahla amanzi angaphezu kwamanzi (oku kubangelwa amandla okushisa, ukusetyenziswa kweshisa kwiimeko ezibandayo kufuneka kugcinwe). Ngako oko, into yokuphuka kwindawo yokusebenza ngexesha leenyanga zasebusika endaweni yokusela isilazi yamanzi amaminerali kufuneka ibe ngumkhosi weeyi, apho ungasiphuza indebe yetiyi ezitshisayo. Nangona kunjalo, ungadluli ngesantya esongeziweyo - khumbula ukuba le nto iphezulu yeekhalori. Ihoyi elimnandi ngokwayo liyakwazi ukufudumala umzimba wethu, ukunikezela ngeqondo elithile lokushisa, kunye neekhalori ezongezelelweyo apha akuyimfuneko.

Isidlo esinomsoco wesondlo ebusika kufuneka, njengasehlobo, libe ne caloriki encinane xa kuthelekiswa nesidlo sasekuseni okanye sasemini. Nangona kunjalo, ukungaqhelekanga kokutya ukutya kusihlwa ebusika xa kuthelekiswa neenyanga zasehlotyeni kusekho ukwanda kancinci kwimiba yekhalori (ehambelana nokunyuka ngokubanzi kwindleko zamandla kwixesha lokubanda). Ngako oko, akunakwenzeka ukulawula kunye nesaladi yemifino yodwa, ngakumbi ukuba kufuneka uchithe ixesha elide evulekile emini.