Yintoni ekufuneka ibe yayizikhulu zeengxenye?

Ngenkcazo yezidlo ezininzi zanamhlanje kunye nefestile, i-word portion inokuphindwa rhoqo. Ukuze kugcinwe ubunzima obukhulu, izondlo zicebisa ukutya ezithile zemihla ngemihla yemifuno okanye inyama. Yaye unjani umkhonzayo? Isebenza njani kwiindawo ezahlukeneyo zokutya, njengenyama, isonka, okusanhlamvu kunye nemifuno? Zingaphi igramu zale mveliso ziqulethwe kumsebenzi ngamnye, yintoni inani elivumelekileyo lala ma-servings ngosuku, ukuzalisa umzimba yonke into oyifunayo, ngelixa ungafumani ubunzima obunzima?


Inxalenye ingabizwa ngokuba yinani eliqhelekileyo leeyunithi, ngokubhekiselele kwimveliso nganye ngokukodwa. Iziqulatho zezidanga zenziwe ukuze umntu asebenzise ukulawula kokutya kwakhe. Emva koko, ubomi obuqhelekileyo bomzimba womntu bufuna ukuzaliswa kweeprotheni, i-fatty acids, i-carbohydrate, iivithamini kunye neemaminerali, ukuba zonke ezi ziya kuhambelana nokulingana okufanelekileyo. Iidlothi kwiingcebiso zabo ziqwalasela ezi zidingo kwaye zicebise ukuba ukusetyenziswa kweemali ezithile zeenkonzo ziqhelekileyo.

Ngokuqinisekileyo, ubungakanani besahlulo bunokumiselwa ukusebenzisa i-scales home scales, kodwa kuthiwani ukuba apheli nje? Kule meko, isahlulo kufuneka simiswe ngamehlo, emva koko, akuyiyo into abayithethayo yidayimane yamehlo.

Masizame ukubala ubungakanani benani eliqhelekileyo lesahlulo seenxalenye zemveliso:

Inyama yenkomo, ingulube, imvu, iinkukhu. Kuloluhlu lwesahlulo akukho mveliso yenyama kuphela, kodwa umzekelo, intlanzi. Ngama-gram angama-30, le nxalenye yenyama ephekiweyo okanye intlanzi. Ingaba yintsimbi, inyama yeenkomo okanye esinye isidlo sokutya, ubungakanani kunye nobukhulu obufanele bukhangele ngesandla sakho (iminwe, ngokwemvelo, ayifakwe ingqalelo). Unokuthelekisa kunye nedonga lokudlala amakhadi. Kuphela umntu udla malunga namashumi mathandathu anesithoba ngamagremu ngexesha, kwaye oku malunga nobukhulu bezandla zombini okanye iipakethi ezimbini zamakhadi. Izondlo zicebisa ngosuku lwesithandathu ukuya kwii-ounces zenyama, mhlawumbi i-steak, intlanzi okanye iinkukhu, kwaye le ndawo iindawo ezimbini okanye ezintathu okanye i-150-200 amagremu. Ukuba uthatha i-porridge enye yenyama, ngoko unokuthelekiswa kunye neepunile zee-bhathane ze-peanut, i-cup encinci-encinci ye-legumes okanye enye iqanda.

Izityalo kunye nemveliso yefridi ngosuku zingasetyenziswa enye okanye amabini. Inxalenye yepasta okanye iphariji (oatmeal, buckwheat, i-pearl yebhali, i-millet) yinkompo encinci, eyi-250 grams. Imbono ingabonwa ngerayisi - enye yokusebenza kwayo i-100 gram, kubonakala ukuba le mali ingafaniswa ne-puck.

I-Bran kunye neeflegi ezahlukeneyo-inxalenye yale mveliso yintathu kwikota yeglasi. Yaye ukuba le mxube ixutyaniswa nobisi, iya kuhlala, kwaye isiqingatha seglasi siza kufumaneka.

Isahlulo sesonka sinokucingwa njengesiqhezu esincinci malunga neekremu ezingama-30-ububanzi bayo buyingalo enye, kwaye ubukhulu bufana nekhadi leplastiki. Kungcono ukudla isonka kwi-grains epheleleyo, kuba ngumthombo owongezelelweyo wefiber yemifuno, okuyimfuneko kumntu. Enye yokukhonza, unokufaka i-bun encinci, ikhekhe, i-patty, isiqingatha se-hamburger, ezimbini okanye ezintathu ze-cracker, umqulu owodwa, i-disc eyodwa, ubukhulu beCD.

Izityalo kunye nemifuno ngosuku kuyinqweneleka ukutya kwiindawo ezimbini ukuya kwizine. Kufuneka uziphephe ukutya iziqhamo ezintle, ezifana nezidiliya. Inxalenye enye yale mveliso yeemveliso ingaboniswa ngolu hlobo lulandelayo - i-apula enye ephakathi, ibhanana enye okanye i-orange, iinqaba ze-croquet okanye i-watermelon, isiqingatha seglasi yeebhanki, ikota yeglasi yezithelo ezomileyo, iirasi enye yamaqabunga amahlathi, isiqingatha semango okanye iidiza, iifatati enye encinane, iiglasi enye yeglasi , enye iglasi yesipinashi. Kwakhona, kule nqanaba kukho i-juices evela kwiziqhamo nemifuno. Omnye umkhonzi weyiphi ijusi yintathu yesithathu yeglasi.

I-cheese, i-yogurt, i-cottage shiese, ubisi - umxholo weoli othe mveliso kufuneka uphantsi okanye ulinganise. Icandelo eliphakanyisiweyo leemveliso kulolu hlobo lulandelayo: unesiza, abakhulelweyo nabaselula kufuneka badle izahlulo ezintathu, enye enye ineqube engumlinganiselo wobisi, amasentimitha amahlanu eeshizi, i-grams ezingamashumi amathandathu wekottage shizi okanye igumbi elincinci le-yogurt.

Ngokubhekiselele kumantongomane, izondlo zixubusha inxalenye enye yamashumi amathandathu amahlanu okanye iigremu ezingamashumi amathathu, oku kungumlinganiselo omnye omncinci wesandla somntwana. Amantongomakho angabalwa ngokutya okuphezulu-khalori, kwaye ngoko ke, unokuxhatshazwa kakubi.

Amafutha kunye nemifuno. Ezi mveliso kufuneka zisetyenziswe ngokulinganiselwe ubuninzi. Ngomhla, unokuvumela isincinci esincinci yesithambisi sesandwich kunye ne-teaspoonful yemifuno.

Imveliso ye-Confectionery ingadla ngisho namafutha achazwe ngasentla. Ngoko, isahlulo se-ayisikrimu kufuneka siqhathaniswe, ukuthelekisa ngebhola ye-stsenis. Ngokubhekiselele kuyo yonke imveliso equkethe iswekile, ngoko imfuno yabo inzima kakhulu ukuzama ukunciphisa.

Okokuqala, jonga ukutya kwakho, uvavanye ubungakanani obubonakalayo besiqephu sakho, owusebenzisayo kwaye ufikelele kwizigqibo, ngaba kukho nayiphi na inzuzo ekutheni ungadla buninzi? Kwaye mhlawumbi kulungele ukulungiswa kwemimiselo yakho?

Kufuneka kuthathelwe ingqalelo ukuba ubuninzi bezinto zokutya ezidliwayo kufuneka kube yithuba lokudla kwangaphambili-oku kuthetha ukuba kwiiyure zokuhlwa, ngaphambi kokulala, izabelo kufuneka zenziwe zibe ziincinci kwaye zibandakanya kakhulu ngeekhalori eziphantsi kunye nokutya okulula.

Ukongezelela, ubungakanani besahlulo kulabo bantu abanenjongo yokugcina ubunzima babo kwinqanaba elifunayo kuya kubaluleka kakhulu kulawo mahlulo anikezelwe abantu abafuna ukunciphisa umzimba.

Kufuneka ukhokelwe ngumgaqo olandelayo: ukuba i-thirti ye-natarete ithathwa ngokutya okutya okutya okanye imifuno, kunye nenyama, intlanzi okanye intaka enye yesithathu kwisitya, ngoko uhamba ngendlela efanelekileyo.

Ngoko isahlulo ngokwayo sinceda ukufumana inani elifanelekileyo lokutya okulungileyo, kwaye le yinyathelo lokuqala lokutya okunokutya, kwakunye nokulawula ubunzima bakho.