Ukutya kunye nempilo: indlela yokutya ngokufanelekileyo?


Umxholo wendaba yethu yanamhlanje "Ukutya kunye nempilo, indlela yokutya ngokufanelekileyo".

Ewe, ngexesha lethu abantu, ekugqibeleni, baqala ukucinga ngesondlo esifanelekileyo - zabo kunye nabahlobo babo kunye nabahlobo. Ukucinga nje kuphela ngezibonelelo zokuziphendukela kwemvelo esisibuyisele kuyo - kwakuyindoda enemfashini kwaye ihloniphekile ukutya iimveliso zendalo. Ngoku, mhlawumbi, abantwana abancinci kuphela badla ngokufanelekileyo kwaye balinganisekile-ngelixa abazali bebondla ngamaxesha athile kwaye badibanisa iintlobo ezahlukeneyo zokutya. Ukuqala ngeminyaka yesikolo, ukutya okumiselweyo kwehla - akukho xesha elaneleyo, ukuqala ukutya okutyiwayo, "ama-buns" athandwayo, njl njl njl. Kunzima nakakhulu kubantu abadala, abantu abashishini, ingakumbi abasetyhini. Umfanekiso oqhelekileyo wexesha lethu: ukuhlalisa ngokukhawuleza ekudleni okugqithiseleyo - ukulahlekelwa ukulawula - kwakhona ukufumana ubunzima. Emva koko umjikelo uphinda uphinda. Uninzi oluqhubekayo ulawula ukuhlala ngale ndlela iminyaka emininzi. Ngelo xesha, beyazi ukuba bayalimaza kokubili isikhumba nomzimba.
Hayi, ukutya okunempilo akusiyo ukutya kuwo onke. Inani elilinganayo lamaprotheni, amafutha, i-carbohydrates kunye neemaminerali. Okwangoku, sidla kakhulu mnandi, usawoti, unamafutha kwaye uncinane kakhulu kunye ne-vitamin-containing. Ngelishwa, konke oku kuchaphazela umzimba kwixesha elizayo. Njengoko bethetha, ukuya kwiminyaka emashumi amathathu umntu uchitha impilo kunye neentsholongwane ekwenzeni imali, emva kwemashumi amathathu - isebenzisa imali ukuphucula impilo kunye neentsholongwane.
Ukutya kunye nempilo, indlela yokutya ngokufanelekileyo? Bangaphi abantu abazibuza yona lo mbuzo, kwaye ngexesha elifanayo izandla zabo zihanjiswe kwenye into ehlekayo, kodwa ingenakunceda. Kudinga ukutya kathathu ngosuku. Iingcali zicinga ukuba eli nani lifanelekileyo. Ngokuqhelekileyo, kodwa encinci-yinto yesiqu sokutya okunokutya okwangoku. Ngexesha elifanayo, isidlo esona sikhulu kunye nekharityhulam esiphezulu sifanele sisidlo sasemini, sesibini ngokwemandla yamandla - isidlo sakusasa, isidlo sakusihlwa kufuneka sibe lula. Isidlo sokugqibela kufuneka sibe ubuncinane kwiiyure ezingama-3 ngaphambi kokulala. Ukhetho kufuneka lunikezelwe izitya ezilungele ukulungiswa, kuba emva kwexesha zilahlekelwa lixabiso lezinto eziphilayo, kuphela iikhalori. Ukongeza, iinkqubo zokuvumba nokubola ziqala kuzo. Kwakhona, ukutya kufuneka kube ngolo hlobo kunokwenzeka - izazinzulu ziyaxwayisa: akukho mveliso enye eya kubonelela ngokupheleleyo umzimba wethu nazo zonke izinto eziyimfuneko. Ngaphandle koko ubisi lwebele lubhinqa, olufikelela kwiinyanga ezi-6, lushintsha umntwana kunye nayo yonke imveliso.
Imithetho eyaziwayo: ukwandisa ukusetyenziswa kokutya okunotye kwi-fatty acid acids (izinkukhu, intlanzi kunye neentlanzi zaselwandle), ngoko ke ukunciphisa inani eligcweleyo (inyama, amaqanda, ushizi, ukhilimu); ukwandisa inani le-fiber kunye ne-carbohydrate edibeneyo (imifuno, izithelo, okusanhlamvu, isonka esivela kumgubo opheleleyo); ukuthatha indawo yeoli yezilwanyana ngeoli yemifuno; kuncitshiswe inani leetyuwa kunye noshukela ekudleni kwansuku zonke. Zama ukungadli ukutya okuthosiweyo, umgubo (iintlobo ezahlukeneyo zee-pastries), ukutya okusemathinini. Konke oku siyazi. Kodwa kuphela ukuqonda oku kunzima. Xa bekungekho into yokupheka, kodwa kunye nokutya ngexesha. Mhlawumbi, kuphela oomama abakwazi ukuzithobela kunye nekhaya labo ngeendidi ezahlukahlukeneyo.
Okubalulekayo kukuba lixesha lokutya. Ngentwasahlobo kunye nehlobo, iinkqubo ze-metabolism zenzeka ngokugqithiseleyo, kwaye ngokufanayo amandla akhiqizwa ngakumbi. Ngoko ke, kucetyiswa ukuba udle ukutya okuninzi kwezityalo. Ekwindla nasebusika, ngokuphambene noko, kubalulekile ukwandisa isabelo seemveliso ezicebile kwiiprotheni kunye namafutha. Kodwa akukho nhlobo ayinakuyidla ixesha elide, isidlo esinye kuphela okanye umkhiqizo, kufuneka ukuba enye iyenze. Ngako oko, i-mono-kits ilungile nje ngexesha elifutshane kwaye ngokuqinisekileyo ngenkxaso yezidakamizwa ezifunekayo.
Ngokweengcali, ukutya kwansuku zonke kufanele kubandakanye isonka, izityalo kunye neepasta, iitatata, izithelo kunye nemifuno, ubisi kunye nemveliso yobisi kunye neoli ephantsi kunye netyuwa, intlanzi okanye iinkukhu, ezingekho ngaphantsi kweziqhamo ezimbini zotywala (enye yokukhonza - 10 g yobunxilisayo) . Kubantu abanempilo, abakhubazekile - ngama-2500-2700 khalori, kubantu abahlala kumhlalaphantsi - 2300 khalori.
Kufuneka kukhunjulwe ukuba ukuqoqwa kwamafutha kwindawo efanelekileyo yindlela efanelekileyo yokuphuhlisa izifo ezinzulu, ezifana nesifo sikashukela, umzekelo. Ukongezelela, kunzima kakhulu ukulahla. Ngokungafani neendlela eziqhelekileyo zeoli ezikhusela izihlathi, isifuba, amehlo kunye neentso ezivela kwimiphumo emibi yendalo, i-fat deposits emagqabeni kunye nesisu zisondele ngokupheleleyo ngegazi. Ngoko ke, asiyikulahlekelwa ubunzima xa kuyimfuneko - okokuqala, ulusu kunye nesifuba siyaba yinto ephazamisayo, ubuso bubukhali, buba. Akusiyo yonke injongo ekufunayo. Ukunciphisa umzimba kufuneka kube nengqondo, ngokuthe ngcembe, ngaphandle kwengcinezelo yomzimba.
Imizamo yakho yokufumana kunye nokulondoloza isilwanyana esihle iya kuphumelela kuphela xa ixhaswa ngokufanelekileyo, okunomdla okunomdla kunye nokusebenza ngokomzimba. Eminye imincili, iintlobo ezihlukahlukeneyo, ezitsha kunye nezempilo, ngoko uya kuhlala uhlala unomoya ococekileyo nomoya ontle!