Ukutya okunokulinganisela kunye nokuphilileyo kunokukhokelela umntu kwisisindo esifanelekileyo. Ukusuka kwinqanaba le-physiology yesondlo, umntu ohluke ngaphezu kwe-10% uthathwa njengotyebileyo. Kule meko, zonke izizathu "zethambo elibanzi" okanye ezinye iimeko aziqwalaselwanga. Ukuba umntu unempilweni, unamafutha kuphela ngenxa yokutya okunomsoco, oko kukuthi, ngokubonelela umzimba wakhe "ngamandla angaphezu kokutya" kunokuba kubalulekile ukugcina ubomi.
Amandla okunempilo axhasa imisebenzi ebalulekileyo yomzimba ibalwa kwii-kilocalories (kcal). okanye i-kilojoule (kJ). I-kilocalorie enye i-4.2 kilojoules.
Ubungakanani bamandla obutshiswa imihla ngemihla ngumzimba aluxhomeki nje kuphela kubukhulu bomzimba, ubudala kunye nobulili, kodwa kunye nohlobo lomsebenzi wabantu. Umqeshwa osebenza kwizandla zomsebenzi okanye umfazi, ngokuqinisekileyo, kufuneka atye amandla amaninzi okutya kunabantu abenza umsebenzi ohleli etafileni. Iimidlalo ezisebenzayo nazo zifuna ezinye iikhalori.
Kukho isincomo esiqhelekileyo malunga nendlela yokubala inani lee-kilocalories ukugcina isisindo esifanelekileyo: nganye kilogram yesisindo somzimba malunga ne-30 kcal. kwi-medium-gravity operation kunye no-25 kcal ngomsebenzi wokukhanya.
Ngoko, umntu ofuna ukulahlekelwa isisindo kufuneka anciphise ukuphazamiseka kwamandla "okutya". Nangona kunjalo, ungayinciphisi ngokuphawulekayo, oko kukuthi, thabatha amanyathelo angqongqo! Uninzi lwagqirha alucebisi "izithuba zonyango", kungakhankanyi ukutya, "kuba kula maxesha umzimba awulahlekanga iikhalori kuphela, kodwa kunye nezinye izinto eziyimfuneko ukugcina imisebenzi ebalulekileyo.
Into yokuqala efunekayo yesondlo iiprotheni , iqela lezondlo, lihlangene lulwazi oluthiwa ngama-protein. Igama livela kwigama lesiGrike elithi proton, oko kukuthi, yokuqala, ebaluleke kakhulu. Ngoku kuyaziwa ukuba kunamakhulu ama-proteins ngohlobo lweeprotheni ezahlukileyo, kuphela ezilishumi nambili zazo zifanele umzimba wethu. Ixabiso leprotheyini nganye lixhomekeke kwinani lamalungu ayo, elibizwa ngokuthi i-amino acids, liyinxalenye ebalulekileyo yamaprotheni.
Ama-proteins ayimfuneko kumntu ukudala izinto ezintsha zeeseli, ingakumbi imisipha nentliziyo. Isidingo kubo malunga ne-0.9 g nge kilogram yesisindo somzimba, i. iiprotheni kufuneka zibe ngama-13-15% (kwi-20%) yexabiso lemali yokudla kwabantu abadala.
Ukungabikho kweprotheni ekudleni kukukhokelela ekubeni ukunganyangeki komzimba kwizifo, kunye nokukhubazeka ngokomzimba nangokwengqondo komntu, kunciphisa. Ngakolunye uhlangothi, iprotheni eyongeziweyo ekudleni nayo ayinayo indima ebalulekileyo.
Umzimba womntu uphumelele kakhulu kwiiprotheni zemvelaphi yezilwanyana, umzekelo, iiprotheni zenyama, intlanzi, amaqanda, ubisi kunye nemveliso yobisi. Ezi protein ngokubanzi kwaye ziphela zixabisa ngakumbi abantu kunokuba iiprotheni zendalo, kuba umzimba ulula ukuvelisa amaprotheni kuwo. Kuyafaneleka ukudala isakhiwo sayo. Nangona kunjalo, izazinzulu zincoma ukuba zifake i-protein ye-protein ye-40-50% kunye neeprotheni zendalo. Esinye sezizathu zesinconyiso kukuba iiprotheni zezilwanyana zivame ukugqithiswa ngesixa esikhulu seoli, esinye isizathu kukuba iiprotheni zezityalo zivela ngokupheleleyo zithatha iiprotheni zezilwanyana kwaye zithathwa kalula ngomzimba.
Amafutha awabizwa ngephandle umthombo wenani eligqibeleleyo, igram enye yeoli iqulethe i-9 khalori. Amafutha omzimba ogqithiseleyo agcinwa phantsi kwesikhumba "ngemvula", kwaye ngenxa yempawu zobomi babasetyhini, ukukwazi ukuphuhlisa kunamandla.
Kodwa, ngokwemvelo, umntu akakwazi ukwenza ngaphandle kwamafutha angenawo amanoni, umntu akanako, amafutha ayimfuneko yokugcina umzimba. Ngokomzekelo, iivithamini A., iD, E ne-K zinokuhlukaniswa emzimbeni kuphela ngokushiya inani elithile leoli.
Zonke iimveliso ezidliwayo ziqukethe i-glycerin kunye nama-acid acids. Ngokuxhomekeke kwinani lama-athomu e-hydrogen, i-acids egciniweyo eneenombolo eziphezulu kakhulu zama-athomu e-hydrogen, ama-acids e-insaturated alula kunye nama-unsaturated compaturated compounds. I-Saturated and simple unsaturated fatty acids i-organism phantsi kweemeko ezithile ikwazi ukuzenzekela, nangona kunjalo inani le-fatty acids nonaturated, elibizwa ngokuba lingenakulungiswa, okanye elibalulekileyo, kufuneka lifunyaniswe kunye nokutya. Eyona nto ixabisekileyo yokugcina impilo yi-linoleic acid, ininzi enkulu equlethwe kwiifutha zemifuno, umzekelo, kwi-sunflower, i-soybean kunye nengqolowa. Ngethuba lokutya okanye emva kwayo ukugcina ubunzima obuqhelekileyo, musa ukushiya amanqatha, apho sisasaza ngesonka, ngakumbi kuba kukho iintlobo ezikhethekileyo zeargarini nebhotile, kodwa akukho mnandi ukuthobela.
Ukucima kuyimfuneko ukusebenzisa ii-oyile zemifuno eziqhelekileyo okanye amafutha ezilwanyana, kunye nokwenza izitya zeloriki ezingaphantsi kwexabiso lokuthatha ubuncinane ubuncinane beoli ukwenzela ukugaya.
Umthengisi wesithathu wamandla emzimbeni wethu i- carbohydrate , equkethe i-carbon, i-hydrogen kunye ne-oksijeni, ngoxa i-hydrogen kunye ne-oksijini ziqulethwe ngamanqanaba afanayo njengamanzi. I-carbohydrate ibonakala kwisondlo sethu ngendlela yeshukela, isitashi kunye nefiber. Isiseko se-carbohydrates yinto ebizwa ngokuba yishukela elula-i-glucose kunye ne-fructose. Ukususela kokudibanisa iishukela ezimbini ezilula kukho indlu yeswekile evamile. Ukuba ezininzi iishukela ezilula zidibeneyo, i-carbohydrate enzima ikhula: isitashi kunye nefiber. I-Fiber yiyo yeqela lezinto ze-ballast kwaye ayihluli emzimbeni, kodwa isebenza ekulawuleni ukugaya kunye nokwenza umqondo wokuzondla, le ntliziyo ibonakala rhoqo emva kokutya kwelayisi, phakathi kwezinye izinto, nangona kukho umgangatho ophezulu weekhalori kuyo, irayisi yinto efanelekileyo yokutya.
Isitashi, ngokuchaseneyo, kwinkqubo yokugcoba ikwahlukana emzimbeni kwishukela elula, ngendlela, kuphela ephethe igazi.
I-carbohydrate edibeneyo ifunyanwa ngokubanzi kwisonka, iitapile, ilayisi kunye ne-pasta. Ezi mveliso zenza ingqiqo yokuxhamla, njengoko zingena egazini ixesha elide, kwiincinci ezincinci ngenxa yesakhiwo esiyinkimbinkimbi kunye nenani elide elifunekayo lokugonywa ngumzimba. Ngenxa yoko, amandla angena emzimbeni atyathwa ngokugqithiseleyo kunokuba emva kokutya kweeshukela kunye nokutya okucebileyo, okuyiyo, nangona kunika umzimba amandla. Ngeshwa, ayiyi kuphuma emzimbeni ngokwemvelo, kodwa ijika ibe yintlanzi, i-starch yezilwanyana, kwaye igcinwa kwindawo egcinwe kwiimisipha kunye nesibindi. Nangona kunjalo, ezi zikhutshana zikhawuleza zikhupha zifumaneke "kwindawo. Oko kusele ngokweqile, kwinkqubo yokusetyenziswa kweemetabolism kuya kuba ngamafutha kwaye, ngokwemvelo, ihlehliswa ngendlela yohlobo lweentengiso. Ngako ke, iifomese, ngokukodwa iigleke kunye nesonka esimhlophe ngokukhawuleza zenza ukuba kubonakale kubunzima obunzima, kunye nalabo abafuna ukunciphisa ubunzima okanye ukugcina ubunzima babo kwinto evamile, kukulungele ukuwadla ngobuncinane okanye ukulahla ngokupheleleyo. Abo babesondlo, kukulungele ukuwaphelisa ngokupheleleyo ekudleni. Xa ukhetha uhlobo olulungileyo lwesonka, kukukhetha ukuthatha isinkwa kunye nomxholo ophezulu wezinto ze-ballast, umzekelo, isifo sikashukela okanye i-wholemeal nge-bran, kodwa, ngakolunye uhlangothi, unako ukufumana isiqwenga sesonka seengqolowa.
Ishukela elingenasiphelo ngaphandle kwendlela yayo ecocekileyo, kuyinqwenela ukulahla ubusi. Ukuze ukhathele, kuphela i-saccharin okanye i-granules efana noshukela.
IiVithamini ziyintloko ebalulekileyo yokutya komntu. Ekubeni umzimba womntu ngokwawo awunakulinganiswa okanye uvelise iivithamini kwixabiso elincinci, kubaluleke kakhulu ukufumana ngokutya okwaneleyo. Kunye neeprotheni. IiVithamini, okokuqala, zihanjiswa kumzimba kunye nokutya kwezityalo, kuba izityalo ziyakwazi ukuvelisa izithambile zodwa.
Ukutya, iivithamini zikhoyo kwixabiso elincinci, kodwa lichaphazela kakhulu umzimba, livuselela kwaye liqondise iinkqubo zalo zezinto eziphilayo, kwaye ngenxa yoko zifaka isandla ekungenikeni komsebenzi walo obalulekileyo.