EzempiloUkudla okunempilo

Ipiramidi yokudla - isisekelo sokudla okunempilo nsuku zonke

I-pyramid yokudla iyisimo esiyingqayizivele semigomo yokudla okunomsoco. Yakhiwe yiSikole Sempilo Yomphakathi eHarvard. Ephakanyiswa ngabanikazi bokudla baseMelika, iphemithi yokudla yamukelwa ochwepheshe be-Institute of Nutrition ye-Russian Federation. Uma usebenzisa uhlelo oluhlongozwayo, umzimba wakho uzothola zonke izingxenye ezidingekayo, amavithamini, imifino yemifino kanye namafutha acids ekudleni okudliwe, uzogwema i-high-calorie pro Duktov futhi awutholi isisindo esiningi.

Ukubukeka kwipiramidi yokudla ini?

NgokweSikimu kunxantathu ye-isosceles, ehlukaniswe ibe yizinyawo ezine ngemigqa enezingqimba. Ukuphakama kwephansi kwepiramidi cishe kufana. Ephansi phansi, imikhiqizo eyengeziwe yaleli qembu kufanele ibe etafuleni lakho. Futhi, ngokuphambene, ezingeni eliphezulu kunazo zonke yizo zokudla okufanele zidliwe kancane ngangokunokwenzeka.

Isitezi sokuqala (isisekelo sepiramidi). Nakhu imikhiqizo egcwele okusanhlamvu - isinkwa esenziwe ngofulawa we-rye, i-pasta, ilayisi elibomvu kanye nezinye okusanhlamvu (okusanhlamvu, i-oatmeal, ummbila, ibhali lensiza). Inani lezinsizakalo ngosuku - kusuka ku-6 ukuya ku-11. Imikhiqizo evela kuleli qembu kufanele yenze isisekelo sokudla kwakho, icebile ku-fibre yokudla futhi inike umzimba ngamandla. Isinkwa esivela kufulawa ocwengileko asifakiwe kuleli qembu, itholakala esiteji esiphezulu sepiramidi kanye namaswidi namafutha. Ngaphambilini, leli qembu lalihlanganisa amazambane, manje lihanjiswe esiteji esingenhla ngenxa yokuqukethwe okuphezulu kwesitashi, okufaka isandla ekuzuzeni isisindo.

Isitezi sesibili. Ihlukaniswe phakathi kwemifino nezithelo. Ngosuku, kufanele udle izithelo ezingu-2-4 nezithelo ezingu-3-5 zemifino. Faka ekudleni kwansukuzonke izithelo nemifino ehlukahlukene, mhlawumbe ngemibala ehlukene. Kumenyu yakho kufanele kube nezithelo ze-orange, obomvu, ophuzi nohlaza. Ukudla okunezinhlanzi kungathatha indawo entsha uma kuphekwe kahle. Esikhundleni sezingxenye zezithelo nemifino, ungasebenzisa ama-substitute - izithelo zemvelo zezithelo, kanye nezithelo zomisiwe.

3 phansi. Lokhu kuhlanganisa imikhiqizo yamaprotheni (inyama, amantongomane, inhlanzi, imbewu, amaqanda kanye neziqu). Kufanele kudliwe ngesamba sezinhlelo ezingu-2-3 ngosuku. Ezingeni elifanayo, kukhona imikhiqizo yobisi (i-cottage shizi, ushizi, i-yogurt, i-kefir), inombolo ephakanyisiwe yansuku zonke ye-servings - 2-3. Khetha inyama enamafutha aphansi, izinkukhu ngaphandle kwesikhumba, inhlanzi yolwandle (kufanele ifakwe ekudleni izikhathi eziningana ngesonto). Kodwa imikhiqizo eyimikhiqizo ephethwe yisimboni, ama-sausages, i-bacon kufanele ibe nomkhawulo.

4 phansi. Lokhu kuhlanganisa amafutha (ibhotela namafutha omquba), amaswidi, i- confectionery, iziphuzo ze-carbonated nama-dessert. Akuzona izelele phezulu, inombolo yabo kwimenyu kufanele ibe yinto encane. Umzimba awukwazi ukwenza ngaphandle kokudla okunamafutha, kuyadingeka ukugeleza kokusabela kwamakhemikhali kanye nokuhlanganiswa kwamavithamini. Okuthandayo kufanele kunikwe amafutha yemifino yemvelo - umnqumo, ummbila, i-linseed, i-sunflower.

I-pyramid yokudla ngamaphesenti kanje: imikhiqizo yokuqala ephansi - 40% yosuku oluthile, lwesibili - 35%, isitezi sesithathu - 20%, nesitezi sesine - 5%.

Ngumuphi ukudla okunempilo nsuku zonke? Lezi izingxenye eziningana zemikhiqizo ezivela ezingeni eliphansi, ama-5 ama-mbobo nezithelo, ama-2-3 ama-product of protein aqukethe.

Kuyini ukukhonza?

Leli yunithi evamile, ubukhulu bayokhethwa ngabanye, kuye ngezidingo zamandla zomuntu. Uma uthatha amagremu angu-100 ukukhonza, khona-ke kwimenyu yakho kufanele ube nemikhiqizo kule isilinganiso esilandelayo: ama-gramu angu-700 we-cereal nama-300 amagremu wesinkwa, ama-400 amagremu ama-imifino kanye nama-300 amagremu ezithelo, ama-gramu angu-150 enyama, inhlanzi, ushizi, amaqanda amabili. Uma ingxenye ithathwa njengama-gramu angu-70, inani lemikhiqizo liyancipha ngokufanele.

Uma ufisa ukunciphisa isisindo sakho, i-pyramid yokudla iyisibonelo esihle kakhulu sokudla okunomsoco, kuphela ubukhulu bezinxenye kufanele buthathwe. Futhi kubantu abasebenza ngokuzikhandla ngokomzimba, inani lemikhiqizo kumele landa, isibonelo, ukukhonza okulodwa, hhayi amagremu angu-100 kodwa 200 amagremu.

Uma ufuna ukwandisa impilo yakho futhi ugcine impilo yakho ibe yiminyaka ephakeme, kufanele ucabange ngemigomo yokudla okunempilo, faka ukudla okuhlukahlukene ekudleni okuvela kuzo zonke phansi kwepiramidi. Umzuzwana obalulekile osiza ukwandisa impilo ngumsebenzi wokuzivocavoca olinganiselayo, kanye nokuphuza amanzi anele - izibuko ezingu-8 ngosuku lomuntu ovamile.

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