Iimpawu ezilungileyo kunye namasiko, iipatheni zokuziphatha kunye noqhagamshelwano-konke oku kuhlanganiswe kwingcamango "yenkcubeko yokomoya". Kugcinwa kwaye kudluliselwa kwisizukulwana kwisizukulwana, okokuqala, kubonga kwintsapho. Enye yeendawo eziphambili ebomini kwanoma yiphi na intsapho yinkinga yokutya. Emva kwakho konke, usuku olunqabileyo luhamba ngaphandle kokutyelela ivenkile, ngaphandle kokucinga malunga nokupheka isidlo sakusihlwa, isidlo sasemini okanye isidlo sakusihlwa. Kwaye, ekujonge ama-shelfri kunye nemveliso, sichaza iminqweno yethu kungekhona nje kwiingxowa-mali, kodwa nolwazi olugcinwe kwimemori yethu ebizwa ngokuthi "isiko lokutya." Abantu abaninzi bayaqonda ukuba ukuqonda okufanelekileyo kwenkcubeko yokutya kwimpilo yemihla ngemihla kuyisibambiso impilo, impilo yengqondo kunye nempilo.
Inkcubeko yesondlo kukuba:
- ulwazi ngeziseko zesondlo esifanelekileyo;
- ulwazi lwepropati yemveliso kunye nemiphumo yabo emzimbeni, ukukwazi kwabo ukukhetha nokulungiselela ngokuchanekileyo, ukwenza okona zinto zonke ezincedo;
- ulwazi lwemithetho yokutya nokutya ukutya; ulwazi lwenkcubeko yokusetyenziswa kokutya okulungeleyo;
- isimo sengqondo sezoqoqosho.
Imigaqo ebaluleke kakhulu yokutya okunomdla:
Unxibelelwano lwekhalori yokutya kwindleko yansuku zonke yamandla ngabantu. Ukuchithwa kwale ncwadana kubangela ukuphulwa okungafaniyo emzimbeni. Kufuneka kukhunjulwe ukuba ukuhla kwexesha eliqhelekileyo kwikhalori yeemveliso ezigqityiweyo kukhokelela ekunciphiseni ubunzima bomzimba, ukwehla okukhulu ekusebenzeni kwamandla kunye nomsebenzi jikelele, ukwanda kwezinto eziqhelekileyo kwizifo ezahlukahlukeneyo. Kunobungozi kakhulu kule meko, i-super-calorie yecandelo leengxenye zemihla ngemihla, apho umntu athola amandla angaphezulu kunokuba ayifunayo ngokusebenza komzimba ngokuqhelekileyo. Ukwanda kwendlela yokutya kwekhalori yokutya kubangela ukwanda okwenene kumzimba, ukukhuluphala, okubandakanya iingxaki zempilo.
Ukwaneliseka kweemfuno zomzimba ngesilinganiso esifanelekileyo kunye nomlinganiselo wezondlo. Ukuze ulungelelaniso olufanelekileyo lokutya, kubalulekile ukubonelela umzimba kunye nazo zonke izinto zokutya ngamanani athile. Xa kuhlanganiswa ukutya, okokuqala, ukulingana kwamaprotheni, amafutha kunye ne-carbohydrates kuthathwa ingqalelo. Kumntu omdala onempilo, umlinganiselo wabo kufuneka ube ngu-1: 1.2: 4.6. Ukuqwalasela imeko yomzimba wendalo, uhlobo kunye nezimo zokusebenza, isondo kunye nobudala bomntu, iimpawu zezulu zommandla, izazinzulu ziye zavelisa imigangatho yeemfuno zomzimba kwizidlo zokutya kunye namandla emibutho eyahlukeneyo yabantu. Benza kube lula ukwenza ukutya kwintsapho nganye. Nangona kunjalo, kubalulekile ukukhumbula ukuba ukutya kufuneka kube nexabiso elona lifanelekileyo lezondlo ezinokulinganisela phakathi kwabo, zinokusetyenziswa kweekhemikhali ezifanelekileyo.
Imodi yamandla. Iquka ixesha kunye nexesha lokutya, ixesha eliphakathi kwabo, ukusasazwa kwe-caloric ekudleni. Okulungileyo kumntu onempilo kukutya emini ngosuku, kodwa ukutya okulunye ngosuku kuyavunyelwa, kuxhomekeke kwimimiselo yokusebenza okanye yokufunda. Isidlo ngasinye kufuneka sihlale ubuncinane kwiminyaka engama-20 ukuya kwe-30. Oku kunceda ukuba udle ngokukhawuleza, hlaziya ukutya kwakho kwaye, ngokubaluleke kakhulu, ungadli. Ezinye iiyure zokutya zivumela ukuba inkqubo yokugaya ifumaneke kwisigqeba esisisigxina kunye nokwabela inani elifanelekileyo leentshisi zokugaya. Ngokutya ezine ngemini, kufuneka usasaze i-caloric intake ngokutya ngokulandelayo: Isidlo sakusasa sokuqala - 18%, isidlo sasekuseni sesi-2 - 12%, isidlo sasemini-45%, isidlo -25%. Masithi ukuba ngokutya okuthathu ngosuku lwesidlo sakusihlwa ngu-30%, isidlo sasemini-45%, isidlo sakusihlwa-25%. Kodwa khumbula: kungakhathaliseki ukuba kutya, isidlo sokugqibela kufuneka sibe ngama-1.5 ukuya kweyure ezimbini ngaphambi kokulala.
Ukutya kathathu isidlo sakusasa kudla ngesitya esitshisiweyo (inyama okanye intlanzi nge-cereal okanye imifuno, isanti kunye nesiphuzo esishushu - ikhofi, itiye, i-cocoa).
Ixesha lokutya kufuneka libuyisele amandla omzimba, awayechitha ngexesha lomsebenzi. Xa ukugaya inani elikhulu lokutya kukho ulwabiwo olwandisiweyo lweentsholongwane zesantya, ngoko imenyu yasemini idinga ukutya okulula: i-salads kwimifuno, isaladi, iintlanzi zentyuwa, njl njl. Ukuveliswa kwejusi yesisu kuya kuncedwa kwiitya zokutshisa zokuqala, ezizityebi kwizicatshulwa: inyama, intlanzi kunye nama-mushroom broths. Kwesibini isitya esitshisayo kufuneka sibe neprotein enkulu, kukho ukwanda kwekhalori. Ukugqiba isidlo sasemini kulungelelaniswe nesitya esiphumileyo esiya kuvimba ukukhutshwa kwejusi esiswini kwaye kubangele umxhelo omnandi wokwaneliseka ekudleni.
Ukutya, izitya zobisi, okusanhlamvu kunye nemifuno zikhethwa. Musa ukutya izitya zenyama, kuba zichithwa ngokukhawuleza.
Ingqwalasela ekhethekileyo kufuneka ihlawulwe ekumodareyithweni kwondlo, engabonakali nje kwixesha lokutya lokutya, kodwa ngokubhekiselele kwicala lomgangatho wesondlo: ukwakhiwa kweekhemikhali zokutya kufana neemfuno zendalo. Ukuze udle ngengqiqo, wonke umntu kufuneka abe nombono wokwakhiwa kwemveliso, ukubaluleka kwezinto eziphilayo, ukuguqulwa kwezondlo kumzimba.