Izondlo, i-microelements, iivithamini zingena njani umzimba? Ewe, ngokutya ukutya kwaye, eqinisweni, uphilile. Yaye yintoni kanye eyimfuneko yethu yenyama? Funda ngale nto kwinqaku lethu malunga nokutya okunempilo!
Kwintliziyo yokunene, ukutya okunomdla kukulinganisela phakathi kokutya kwezondlo kumzimba kunye nokusetyenziswa kwazo. Okufanelekileyo: ezintathu okanye ezine ukutya ngosuku, ezibandakanya isidlo sakusasa, isidlo sasemini, isidlo sasemini nesidlo sakusihlwa. Ukuba unqwenela, isidlo sasemini singathatyathwa yintlanzi. Umgangatho wemihla ngemihla ye-carbohydrates, iiprotheni, amafutha, i-micro- and macroelements kunye namavithamini ngokuxhomekeke ngqo kwizesondo zomntu, ubudala bakhe, kunye neemeko zokusebenza kunye nomgaqo-siseko. Umxholo we-caloric wokutya uhluka phakathi kwe-1200-5000 kcal.
- 1200-2000 iikhalori ngosuku licebisa ukuba abafazi abanesisindo esiphantsi, kunye nabasetyhini obukhulu, abazama ukugcina ubunzima babo okanye ukunciphisa.
- 2000-3000 iikholori ngosuku licebisa amadoda namabhinqa ngesisindo somzimba esifanelekileyo, ekhokelela kwimpilo esebenzayo.
- 3000-3500 kcal kufuneka isetyenziswe ngamadoda aphakathi okanye amakhulu kunye nabasetyhini abanezinga eliphezulu lempilo. msebenzi.
Iingcebiso eziqhelekileyo.
Ukutya okuphambili kukutya kwasekuseni nokuhlwa kwasemini, okufuneka kube yiyona caloriki kunye neleyo ngokwaneleyo. Kodwa ekudleni, kuyanconywa ukuba badle kuphela iimveliso ezinokugaya - iintlanzi ezibilisiwe, izitya ezivela kwi-cottage cheese, imifuno (kuquka iitatate), kunye nemveliso ye-lactic ekhusela iinkqubo zokugcoba kunye nokuvumba emathunjini.
Amafutha. Kubaluleke kakhulu ukunciphisa ukusetyenziswa kokutya okunotyebi kwizilwanyana zezilwanyana. Kuyinto enqwenelekayo ukuyifaka esikhundleni senkomo enomzimba, inyama, inyama yemhlophe yenkukhu. Enye yezinketho - ukutshintshwa kwezidlo zokuqala zeemveliso zezilwanyana kunye nemifuno, kunye nokuthosiweyo, ukugaya kunye nezitya zenyama - ngokupheka kunye ne-steam. Kodwa ke, amafutha ayimfuneko emzimbeni, kuba, ngokukodwa, i-cholesterol, ifake isandla ekukhuleni okuqhelekileyo kweeseli zomzimba. Amafutha atholakala kwiindidi ezahlukahlukeneyo, izilwanyana kunye nemifuno, kunye ne-ukhilimu omuncu.
Enye yezinto ezixhamlayo zokutya i-bhotela: ibanjiswa ngumzimba ngo-98%, kwaye iqukethe amino acid efunekayo, angenakwenziwa ngumzimba kwaye kufuneka angene kuwo ngaphandle. Ioyile ezivuno zinepropati ye-detoxification (oko kukuthi, zisuse i-toxins emzimbeni, izinto ezinokusasaza).
Iiprotheni. Umntu ufuna i-1 gram yeprotheni ngemini nganye ngekhigram nganye yobunzima bayo, isiqingatha sazo kufuneka sibe semvelaphi yezilwanyana. Ukutya okunokwenziwa kweprotheni kubandakanya inyama, intlanzi, ubisi, amaqanda, izityalo.
I-carbohydrate. Imfuno yansuku zonke i-500-600 grams. I-carbohydrates ihlukaniswe ngokukhawuleza kwaye ihamba ngokukhawuleza. Okokuqala kukhokelela ekunyuseni okukrakra kwi-glucose yegazi, ukwanda okwexesha elide kwaye kukhokelela ekuphuhlisweni kwesifo sikashukela. Ezi i-carbohydrates ziquka ushukela, i-tsokolate yobisi kunye ne-confectionery pastries. Okwesibini ukwandisa izinga le-glucose yegazi ngokuthe ngcembe, ngenxa yokuba akukho ukuphulwa kwe-carbohydrate metabolism, ifake isandla kwisigxina eside somzimba kwaye asikho ekunyuseni komzimba. Ekubanjelwe ikakhulukazi kwiiyolimo, kwi-pasta ukusuka kwengqolowa yenkomo, kwimifuno.
Amagama ambalwa malunga nokusetyenziswa kwamanzi. Umbuzo uhlala ungqubuzana. Eyona nto inomdla imifuno yemvelo, leyo leyo, ngokungafaniyo neziqhamo zamanzi ezinokwenziwa, igcina i-glucose level ngaphakathi kwesiqhelo kwaye iyimveliso enempilo, ngelixa iyimithombo yamavithamini kunye nezamaminerali kwindlela egciniweyo ngakumbi kunesityalo semifuno yonke.
Izinto ezincinci kunye nezikhulu.
Enye yemigaqo yokutya okunomsoco kukuba ininzi ye-macro-microelements kunye neevithamini kufuneka zinikezelwe kumzimba kunye neziqhamo, imifuno kunye nemifuno.
Intsimbi ithatha inxaxheba ekunikezeni i-oksijeni ngamaseli egazi kumalungu kunye nezicubu ezivela kumaphaphu; itholakala kwiifatata, iiperesi, isipinashi, ii-apulo, kodwa ininzi yazo yonke inyama (kunye nentsimbi equlethwe kwinyama ifaneleke kakhulu).
I-Potassium ibandakanyeka kwiinkqubo zokuxilonga kwaye kuyimfuneko yokusebenza ngokuqhelekileyo kwemisipha yenhliziyo; Iqulethwe kwii-turnips, ukhukhamba, imifino kunye ne-parsley, iiperesi, iifatata zee-peel (ngoko kuyakuncedo ukudla ixesha elifanelekileyo ukutya amazambane aphekiweyo okanye aphekiweyo "ngokufanayo").
I-Magnesiyam ithinta i-lining yangaphakathi yemithambo yegazi. Ukusilela kwe-magnesium kubangela umonakalo kwindonga ye-vascular, umonakalo we-vascular sclerosis, ukwanda kwama-cholesterol. Izifundo zibonise ukuba ukusilela kwe-magnesium ende ixesha elide kuyinto ebungozi bokuphuhliswa kweengxaki eziphambili zokujikeleza kwe-cerebral. I-Magnesium iqule, i-soy, iklabishi.
I-calcium iyimfuneko ukuba isebenze ngokuqhelekileyo kwinkqubo ye-nervous central, kwaye igcina amandla emathambo esifo, iqulethwe kwi-horseradish, isipinashi, iimbotyi kunye nemveliso yobisi.
I-Sulfure , eyona nto ibaluleke kakhulu kumsebenzi womzimba, ifumaneka kwimigqomo kunye neklabishi emhlophe.
I-Phosphorus iyadingeka ukuphucula umsebenzi wengqondo, ngokukodwa, imemori; Umlinganiselo omkhulu uqulethwe kwiintlanzi (ekwayiyo eyimithombo yamino acid ebalulekileyo), kwiifisi ezihlaza kunye nee-anyanisi.
Iodine iyimfuneko yokwenziwa kwe-hormone ye-thyroid, ifumaneka kwiklabishi yolwandle nolomhlophe, i-garlic kunye ne-persimmon.
IiVithamini.
Esinye sezikhundla zesondlo esifanelekileyo kukufumana iivithamini zemveliso yazo yendalo ngomzimba, njengokuba xa ukutya kwabo kungenelisekile, i-metabolism iphukile, umbono unciphise, i-osteoporosis kunye ne-immunodeficiency development, umsebenzi we-system central ne-peripheral nervous system, imeko yesikhumba idlula.
I-Vitamin A ibandakanyeka kwinkqubo yokubunjwa kwamathambo, kuphucula umbono we-twilight; itholakala kwitamatato, iinqathe, i-ash ash, i-blueberry, i-melon, kwibhotela, ubisi.
Iivithamini ze-B ziyimfuneko kwi-synthesis yezinto zegazi kunye nomsebenzi okwaneleyo wenkqubo yesifo; zifumaneka kwiiyolimo, iimveliso ze-lactic acid.
I-Vitamin C yandisa ukhuseleko kwaye iqinisa udonga lwe-vascular, ikhusela umzimba ekuphuhliseni izicubu ezimbi; ifunyenwe kwiinqumlo zamehlo, ama-strawberries, i-currants emnyama, i-parsley, i-horseradish, i-citrus, i-garlic, iitapile, ii-apula.
I-Vitamin E ikhuthaza ukuphuhliswa komntwana, kwaye, ekubeni yintsholongwane, inqanda imiphumo emibi ye-radicals emzimbeni womntu, ngaloo ndlela iyakwandisa ulutsha lwayo. Iqulethwe ngomnquma, ngqolowa kunye neoli yelanga.
Umsebenzi oyintloko we- vitamin D uyomeleza amathambo; iqulethwe kwizikhupha zeqanda, ubisi, i-caviar, i-cod yesibindi.
Kwaye ekugqibeleni, impilo yomntu kunye nabantwana bakhe ixhomekeke ekudleni okuchanekileyo, okunokulinganisela. Ngoku uyazi indlela izondlo, i-microelements, iivithamini zingena ngayo umzimba. Khumbula oku, kwaye unako ukulibala ngonaphakade ngokuya koogqirha!