Okokuqala, kuyimfuneko ukwenza umsebenzi wokutya. Emva kwakho konke, njengomntwana, thina, okanye ininzi yethu, sithole umkhwa owonayo: ukutya njengokungathi kubi. Xa uneminyaka yobudala, lo mkhuba ungabangela ingozi enkulu kwimpilo yethu. Kukho into enjengokuthi "ipiramidi yokutya", kwaye ihlukaniswe ngamaqela amane. Wonke umntu kufuneka azi kakuhle iimveliso ezidweliswe kula maqela, ukwenzela ukuba zifake kakuhle ukutya kwazo kwaye zingadli iikhalori ezingaphezulu, i-cholesterol, iswekile okanye i-sodium.
Kukho imigaqo emihlanu ephambili kwondlo:
- Kungakhathaliseki ukuba umzimba wakho ucebile kuzo zonke iivithamini, amaminerali kunye nezondlo, zama ukungafani nokutya kwakho ngendlela enokwenzeka.
- Ungadli, umzimba wakho kufuneka uhlangabezane nokutya okutyayo, mhlawumbi uza kufumana ubunzima obunzima.
- Zama ukukhetha ukutya kunye ne-fat fat kunye ne-cholesterol.
- Khethani isiqhamo nemifuno.
- Nciphise ukusebenzisa ityuwa, ushukela kunye notywala. Yidla inyama emhlophe kunye nentlanzi. Oku akusebenzi kumnyama obomvu.
Iipiramidi zokutya uluhlu lwezinto zokutya ezidinga ukutshatyalaliswa imihla ngemihla. Kodwa akukho mntu uzama ukunyanzelisa izitya ezimbalwa omele uzidle kude kube sekupheleni kobomi, hayi, kwipiramidi ibhalwe inani elikhulu kakhulu leemveliso apho unokuthatha ukutya kunye nokuqinisekisa ukutya okufanelekileyo kunye okupheleleyo.
Iqela lesibini liqhamo kunye nemifuno. Ezi mveliso ziya kunika umzimba wakho ngeivithamini ezifunekayo, amaminerali kunye nefiber.
Iqela lesithathu liyimveliso yobisi kunye nenyama. Iimveliso zobisi zonke iimveliso ezenziwe ebisi. Kefir, ubisi obisiweyo obisiweyo, i-yoghurt, ushizi. Inyama kuthetha i-ngulube, inyama yenkomo, iinkuku kunye neentlanzi. Zonke ezi mveliso kwiindawo ezilinganayo zizalisa umzimba wakho ngezinto ezincedo.
Iqela lesine iipesele, amafutha kunye neoli yemifuno. Ukuba ufuna ukuhlala ufikeleleke ngendlela efanelekileyo, ulinganise umlinganiselo wakho kwaye ungathembeli kwimveliso yesigaba sesine sepiramidi.
Iimveliso zeqela lokuqala liyona nto iphambili yemithombo ye-carbohydrates, kwaye zibaluleke kakhulu, kuba i-carbohydrate inikezela umzimba wethu amandla. Kodwa musa ukuphosa iplate yepasta ngeengcamango, ngakumbi xa ndiyidla, ndiza kuba namandla. Yonke into ifanele ibe yindlela yokumodareyitha, inkqubo yokugaya ukutya njengeholi, musa ukutsala entwasahlobo, ngaphandle koko umbane uya kuyeka.
Iimveliso zeqela lesibini ziyimithombo yamavithamini kunye nefiber. Ngoko ke, yintoni imifuno, yintoni isiqhamo omele uyidle ngemini malunga ne-five servings.
Imveliso evela kwiqela lesithathu ngumthengisi weebhaktheriya ezincedisayo, ngaphandle kokuba umzimba wethu awuyi kusebenza kakuhle, kakuhle, kwiqela lesine, umzimba wethu ufumana yonke into engazange izuzwe kwiintathu zangaphambili.
Iprotheni ... likhulu kangakanani kweli gama. Iprotheni yindlela yokwakha yezicubu zethu, kwaye izicubu ziyaziwa zihlaziywa rhoqo, kulandela ukuba iprotheni, umzimba ufuna rhoqo. Uya kuyifumana kwintlanzi, inkukhu, i-turkey, iimbotyi kunye neepere.
Abantu abaninzi abanokukhathalela ubunzima babo, banomdla kulo mbuzo: badla amanoni amaninzi ngosuku? Kulula kakhulu ukubala oku. Okokuqala, sebenzisa ukuphakama kwakho ukubala isisindo sakho esihle. Ngokomzekelo, ubunzima bakho babuyi-60 kilogram. Kule ndlela kulandelelana ukuba inani elona likhulu lamatye asetyenziswayo ngosuku alikho ngaphezu kwama-gram 60.
- Khetha inyama ephilileyo, ukuba kukho inqatha, kufuneka isinqunywe, isuse isikhumba kwintaka, sipheke inyama epanini yokucoca kunye ne-grate, ukwenzela ukuba amanqatha aya kugcwala.
- Iisobho eziphekwe ngokutsha kunye ne-stew zicolile kakuhle, oko kuya kuba lula ukunqumla amafutha aqingqiweyo.
- Ngexesha lokupheka, kwakhona, sebenzisa kangangoko kunokwenzeka ukusebenzisa amafutha.
- Zama ukutya iimveliso zobisi ezincinci, ixabiso le-vitamin lifanayo, kodwa akukho mafutha.
- Ukuze ujongane nesidlo esingenaglasi, sebenzisa imifino kunye nexesha elimnandi.
Kukho enye indlela yokulawula ukunyusa kwamafutha, ukubuyisela ukutya okunamafutha angenawo amafutha:
- kwiisiksi endaweni ye-ukhilimu omuncu ungasebenzisa i-yogurt engenamafutha;
- thabatha inyama yenkomo okanye inyama yengulube egxothwe ngenkukhu;
- Xa upheka i-stew, ungongeza iimbotyi endaweni yenyama;
Imenyu efanelekileyo yokutya
Izondlo zicebisa, ngokutya okunempilo, ixabiso lamandla kwimenyu yakho akufanele lidlulele kuma-khalori angama-2000 ngosuku kunye namafutha akufanele abe ngama-calorie angama-40 ngosuku.