Yonke imihla kumaphephandaba kukho ulwazi olutsha olunomdla malunga nokutya okunempilo. Izinto zitshintsha ngokukhawuleza kangangokuthi asinaso ixesha lokulandela olu tshintsho. Sididekile, yintoni encedo, kwaye yintoni enobungozi, into enokuyidla kunye nento ongenako. Enyanisweni, ukutya okunokulinganisela konke akunakho. Le nto iyodwa. Kodwa imigaqo eyisiseko yokutya okunempilo ayitshintshi. Ngoko, ukutya okunokulinganisela: isitshixo, imigaqo-isihloko sesingxoxo namhlanje.
Ngelishwa, ulwazi oluqhelekileyo malunga nesondlo esempilweni lidla ngokuba liindaba eziphathekayo, kunokuba zithembeke kwaye ziqinisekiswe. Kukho amawaka emisebenzi eshicilelwe kwisondlo, kodwa khumbula ukuba yonke into ilinga, ngamanye amaxesha isekelwe kuphela kwizilindelo zabaphandi. Ngesiseko sabo, izigqibo eziqhelekileyo azikwazi ukutsalwa. Kwaye ngenxa yokuba ukutya kunye nesondlo kuye kwaba yingxaki ebaluleke kakhulu yentlalo, olo lwazi lufunwa kakhulu. Yintoni efanelekileyo yokutya? Yintoni ebangela la mazwi kwaye ngaba kunokwenzeka ukudala ukutya okunokubakho konke?
Ukutya kufuneka kulungelelanise - oku kungathandabuzekiyo. Kuthetha ukuthini oku? Ukutya kwansuku zonke kufuneka kube neempawu eziliqela eziliqela eziyimfuneko ebomini, kodwa kwizinto ezithile. Umzekelo, i-60 mg ye-vitamin C, okanye i-5 grams yetyuwa. Ukutya okunempilo kwaye sizive silungile, kufuneka sidle iinkonzo ezinhlanu zezityalo kunye nemifuno ngosuku. Oku akuthethi ukuba kufuneka udle amahlanu ebudeni bemihla ukuze ususe yonke isitya seladi. Iimbalwa nje zamacilebhisi zinokuzalisa ukukhonza omnye. Uya kufuneka ubale "idosi" yakho yamavithamini kunye nobudala bakho, isondo kunye nesisindo.
Ukusetyenziswa kweswekile kuyancitshiswa
Le ngcebiso kufuneka ixubushe ngokutsha iibhola kwiibhokisi zekhadibhodi eziqukethe inani elingenangqiqo iswekile. Iingcaphephe zincoma ukufunda ngokucophelela kweelayibhile. Khumbula ukuba ushukela ngumbuzo onzima. Into ebalulekileyo yileyo ndlela ibizwa ngayo. Inkcazo yeGlycemic (GI), oko kukuthi, ulwazi malunga nokuba yiyiphi izinga le-glucose egazini emva kokutya umveliso. Ephakamileyo i-GI, ephakamileyo izinga leshukela legazi. Ukusetyenziswa kokutya nge-GI ephakamileyo kukhokelela ekuxumeni okubukhali kwinqanaba leeshukela ekuphenduleni "inkunzi" enkulu ye-insulin. Ngaloo ndlela, ngelixesha lendlala, uya kuba nokulangazelela kakhulu izibheno ezintle - zibangela ukwanda okrakra kwinqanaba lesetyhu egazini. Ngexesha elifutshane uvakalelwa ngumoya okhulayo, unamandla amaninzi nengqondo ekujongeni imiba yobomi. Oku kuyintloko yesenzo seswekile- "amandla angamanga". Kodwa le yiphumo elifutshane elifutshane, ngenxa yoko awuyi kuphinda ubuyele kwizinga elifanayo eliphantsi lokushukela kwegazi, kwaye le nqanaba iphantsi. Emva koko uziva ulambile ngakumbi, kodwa ulele. Ezinye iziqhamo ezinjengama-peaches, ama-cherries, i-plums kunye ne-grapefruit zinomlinganiselo ophantsi we-glycemic index, ngoko azingabangeli ukuguquguquka okukhawulezayo kwi-insulin. Ungakulibali kwakhona ukuba iziqhamo kunye nemifuno yimithombo enhle kakhulu ebizwa ngokuthi "izinto eziphilayo ezisebenzayo" kunye ne-vitamin C.
Kodwa qaphela: inqanaba leswekile kwigazi likhulu kakhulu! Akunakwenzeka ukuba ungabandakanyi ngokupheleleyo ekudleni kwimeko apho. Esinye isiqwenga se-tsholeta esemgangathweni asiyi kukulimaza - ngokuchaseneyo, kuya kuqinisa ingqondo yakho kwaye kuphucule indlela yakho. Kodwa ezinye iimveliso, kwimizimba emancinci, inokutshintsha izinga le-glucose, elineemeko ezinjalo zinoxanduva lokuqokelela i-adipose tissue.
Kuthiwani ngamafutha?
Abantu abaphupha ukuba nethambo elihle, ngokuqhelekileyo banqande ngokupheleleyo ukusetyenziswa kwamaphi na amafutha. Bakujonga ukuba lo isiseko sesondlo esilungeleleneyo, iqumrhu elingazange lifundwe yiyo yonke into. Oku kungalunganga! Kwakhona, phawula ukuba ezinye ii-fatty insaturated ziyimfuneko ebomini. Amafutha okutya kufuneka abekho ekudleni, ngokukodwa ioli ephuthunywayo, ngoku ivuselelwa ngokutsha. Iifama zezilwanyana aziyimfuneko ebomini, njengoko kuboniswe zizigidi zemifuno kunye namayeza aseburhulumenteni.
Nangona kunjalo, iindawo eziyingozi kakhulu eziyingozi, oko kukuthi, abo baye baxilongwa ngokunyanga kwamayeza. Ininzi, kuba oogqirha abaninzi banokubiza ukutya ukutya okukhawulezayo. Kusemgangathweni "wokutya okukhawulezayo" abasebenzisa ngokuphindaphindiweyo ioli. Kuhamba ukupheka, umzekelo, amafries aseFransi okanye ama-donuts, izinja ezishushu okanye i-hamburgers. Eli liyile livelisa izinto ezikhuthaza ukufumana ubunzima emva kokuqala kwesantya kwaye zingaba ne-carcinogenic. Ukutya okukhawulezayo kunomxholo ophezulu kakhulu wekhalori. Esinye isidlo sasemini xa sivakatye ivenkile yokutya ngokukhawuleza malunga neekhalori ezili-1000, kanti kubomi bemihla ngemihla kufuneka ungadli ngaphezu kwe-1500 khalori ngosuku. okokuthi, isidlo esinye sidla phantse yonke imihla.
Ukunciphisa ityuwa
Ityuwa yenye yezinto eziyimfuneko ebomini, kodwa kuphela kwisixa sama-5 g ngosuku. Oku kuya kufumaneka lula ngaphandle kokongeza ukondla okongezelelweyo kokutya kwethu. Inyaniso kukuba ityuwa sele iqulethwe kukutya okuninzi. Iingcali zikholelwa ukuba i-salcelcellars ifanele ipheleke ngokupheleleyo kwiikhikhitini zethu, kuba iimveliso zokutya zanamhlanje zinobucayi. Ngokomzekelo, kwisonka sesintu kunye netyuwa yetyuwa iqukethe phantse umthamo wemihla ngemihla nganye yegramu. Sonke siyamthanda ityuwa, akusiyo nje isiko, kuba ngumkhuba omubi. Esikhundleni se-5 esinqunyiwe, sidla malunga ne-12-15 amagremu setyuwa ngemini. Ngelishwa, izigqeba ezijongene nempilo yoluntu kwelizwe lethu zijongene nale ngxaki. Emazweni athuthukileyo, afana neDenmark, uMphathiswa WezeMpilo wakhupha umyalelo wokunciphisa inani leetyuwa kwimveliso yokutya. Imigaqo yezo miselo zicacile, kwaye imiphumo yetyuwa emzimbeni embi kakhulu. Enye into nje ngokomzekelo: kumazwe apho kusetshenziselwa ityuwa yodwa ngomntu ngamnye, kunenani elingafaniyo lokubethelwa nokufa kwabaneminyaka engama-60. Khumbula ukuba ityuwa edla ekudleni yinto embi nje. Makhe sizame ukusebenza kule nto, kuba ukusabalalisa iinqununu ezimhlophe kwisiphi na isidlo sitshabalalisa imfuno enzulu kwaye imnandi imifuno, inyama kunye nemveliso yobisi. Kwaye ekudluleleni impilo yethu.
Cholesterol
I-cholesterol iyimfuneko ekusebenzeni komzimba-ngaphandle kwayo bekungekho izinto ezifana ne-hormone okanye i-bile acids eziyimfuneko yokugaya amafutha. Kodwa xa kuninzi, iqala ukuqokelela kwimithambo yegazi, kubangela i-atherosclerosis. Kwi-artery, ukuhamba kwegazi kuphazamiseka, kwaye izicubu ze-ischemia kunye nentliziyo zichaphazelekayo. Ngaloo ndlela, ukwehlisa i-cholesterol kubaluleke kakhulu.
Kodwa kubalulekile ukwazi ukuba kukho iingcamango "ezilungileyo" kunye "ezimbi" ze-cholesterol. Ulwazi olunolwazi oluchanekileyo esiyifumanayo, ukuba sidlula ukuhlolwa kwegazi, ebonisa izinga le-cholesterol egazini, lahlula ngamaqhezu. I-Cholesterol inempilo emibili: inhle (i-HDL) kwaye imbi (i-LDL). Sifuna ukunciphisa umgangatho we "cholesterol" embi, eqaliswa kalula kwiindonga zeemitha. Ngokweengcali, inqanaba le "cholesterol" engafanele lidlulele kuma-130 mg / dl. I-cholesterol "entle" kufuneka ibe ne-35 mg / dl ubuncinane. kumadoda kunye no-40 mg / dl. kwabasetyhini, ngelixa inani le-cholesterol egazini akufanele lidlule kwi-200 mg / dl.