Kulo lonke ubomi, abantu basebenzisa amandla amaninzi emsebenzini weentliziyo, izitho zokuphefumula, izitho zokutya, ukugcina ubushushu bomzimba kunye njalo. Umthombo walo mandla kukutya. Ngoko ke, umntu ngamnye kufuneka anakekele ukuba ukutya kudla, kuqulethe zonke izinto ezenza umzimba, oko kukuthi: amanzi, iivithamini, i-carbohydrate, iiprotheni, amafutha kunye neemaminerali.
Kulo lonke ubomi, iiprotheni ziyimfuneko yesondlo somntu, ziyinxalenye eyintloko yezinto eziphilileyo kwaye zisetyenziselwa ukubunjwa rhoqo kwezicubu kunye neeseli ezintsha. Ngokubanzi, iiprotheyini ziqulethwe kwimveliso yesilwanyana: kwiintlanzi, amaqanda, inyama, ubisi. Iimveliso ezivuno ziqulethe iiprotheyini ezixabisekileyo kwezinye izityalo: irayisi, i-buckwheat, i-oatmeal, i-legumes, kunye neetatate kunye nemifuno.
Umthombo omkhulu wamandla omzimba ngamafutha. Isondlo sayo sondlo sincike kwimixholo yamavithamini kuyo. Imveliso eyona nto iluncedo equlethe le nkunkuma inobuninzi ukhilimu omuncu, ukhilimu kunye nebhotela. Ziyakuthwa kalula ngumzimba kwaye ziqulethe iivithamini A kunye noD. Kunzima ukugaya amafutha angabonakaliyo akhona ukutya ezifana nengulube, inyama yenkomo nemfuyo. Inani elincinci leoli linokufumaneka kwiimifuno, iziqhamo, iitatate, i-nut, imbewu kunye nezinye ukutya.
Imithombo ephambili yamandla yi-carbohydrates. Ziqulethwe kwisitashi (amazambane, ilayisi, ingqolowa), eyingxenye yenani elikhulu lemveliso yokutya: isonka, amazambane, okusanhlamvu, iswekile, imifuno, iziqhamo kunye neziqhamo. Ngokugqithiseleyo umzimba uthatha iindidi ezahlukeneyo zeshukela, eziqulethwe kwiijikijolo, iibhotsi, iinqathe, izithelo kunye nobusi. Kodwa ungakulibali ukuba i-carbohydrate engaphezulu iholele ekutyebeni.
Iimvithamini zifuneka ngumzimba imihla ngemihla, kuba ngaphandle kwazo zonke iiprotheni, amafutha kunye nee-carbohydrates ezifunyenweyo aziyi kusetyenziswa ngokufanelekileyo. Umntu ongenamavithamini uya kuhlala eziva ekhathala, ukulala nokubuthathaka, kunye nokukhuseleka komzimba kuya kuhlahloka kwaye imisebenzi yezitho ezahlukahlukeneyo iya kuphazamiseka. Ixabiso eliphezulu lomzimba li-vithamini A, B, C, D. Ziyakwazi ukufunyanwa kwimveliso efana nesonka, inyama, okusanhlamvu, iizambatho, imifino, imifuno entsha, iziqhamo, izithelo, ubisi, amaqanda, intlanzi njalonjalo.
Iindidi zamaminerali ezahlukileyo zidlala indima enkulu kumzimba womntu. Kubaluleke kakhulu kubo: i-calcium, isinyithi, i-phosphorus, i-magnesium ye-potassium, i-iodine, i-chlorine, ithusi, i-sodium. Ukungabikho kwezi zinto kubangela ukuphazamiseka komsebenzi weencuphe kunye namalungu.
Kulo naluphi na uhlobo lwenkqubela, ukutya okuninzi kunokwakheka kwimizuzu emine ngosuku, njengokunciphisa ukutya kukunciphisa ukutyunjwa kwayo. Ngokutya okunjalo kuyanconywa ukuba kuhambelane nale rejimeni: isidlo sasekuseni esinomsoco nge-8-9 ekuseni (malunga ne-25% ye-ration day). % yosuku lwemihla ngemihla), i-snack (i-15-20% ye-ration day), isidlo sokukhanya esingama-2-3 iiyure ngaphambi kokulala.
Ukutya, intlanzi, ubisi, okusanhlamvu, umgubo, imifuno, iziqhamo kufuneka zifakwe kwisidlo esipheleleyo. Kubalulekile ukuhambisa iimveliso ngokuchanekileyo phakathi kokutya, umzekelo, iimveliso eziqukethe amaprotheni (inyama, intlanzi, izityalo), zithathwa ngexesha lokusebenza, oko kukuthi, isidlo sasekuseni okanye i-vodka. Ngoko ke isidlo sakusasa kufuneka sibe sisinyithi (kwiitya zokutshisa: intlanzi, inyama, imifuno, amazambane, umgubo, iqanda, i-curd, kwiziphuzo ezinxilisayo: itiye, ikhofi okanye i-cocoa). Kwimenyu yasemini, kufuneka udibanise izitya zangasese, imifuno okanye izitya zepatati. Baya kunika isondlo esibalulekileyo. Kwi-snack elula, kufuneka udibanise iziphuzo zotywala ezifana neti okanye ubisi. Isidlo sakutshanje sisidlo sakusihlwa, ngoko kulunge ukuyikhupha kwimveliso elula ukugaya kwaye igalelwe ngokukhawuleza esiswini (ukusuka kwimveliso: i-cottage cheese, imifuno, iitatayi, iziphuzo: itiye, ubisi, i-compote, ijusi).
Ukwenza ukutya kunye nemenyu, kubalulekile ukuqwalasela iimpawu zonyaka: ubusika obusika kunye nekwindla kunengqiqo ukupheka isobho ezifudumeleyo, inyama ebushushu kunye nentwasahlobo yokubanda (i-beetroots, isobho seklabishi eluhlaza, isobho sezithelo). Ngaliphi na ixesha lonyaka, inani elaneleyo lezityalo kunye naluphi na ukutya ukutya kufuneka kufakwe ekutyeni kwayo.