Ukudla ekudlayo: ukudweba imenyu olinganiselayo

Ukudla udlala indima ebalulekile ekuphileni komuntu ngenxa yokuthi kuka kungase kubonakale efika kuqala. Nayo ungakwazi ulungise hhayi kuphela empilweni, kodwa ngisho ukuziphatha kanye nezidingo. Ngokwesibonelo, okunye ukudla engenzeka ukucindezela esimweni ujabule isimiso sezinzwa, futhi abanye kunalokho, ukuze uqinise ukubonakaliswa wobuntu ukusabela kwezwe elisizungezile. I predominance ka ukudla okunongwe ekudleni kunomthelela ekuziphatheni esinomdlandla, ukubonakaliswa acacile omkhulu wokudlulisa imizwelo. Lokhu kungabonakala kuyi-izitsha kazwelonke: isibonelo, Italian futhi cuisine Georgian is zihlukaniswa kwalokho zamakha ashisayo ku izitsha, futhi iningi abameleli ala maqembu ezinhlanga nesici isici ngesimo wawubonakalisa eliqhakazile imizwa asebenzayo isikhundla ekuphileni.

Ngakho-ke, kufanele ucabangele ngokucophelela ekudleni kwakho, ukuze umzimba ayegcwele izakhi kuyalingana.

Kuyini ukudla okunempilo

Uma ekudleni iqukethe Imininingwane imali edingekayo amandla futhi izakhiwo ezithile izinto okuyinto afakiwe imikhiqizo (amaprotheni, ama-carbohydrate, amafutha, amino acid, nosawoti wamaminerali, ama-fatty acid), khona-ke kungashiwo ukuthi ukudla ukudla okunomsoco. Lezi izinto kubalulekile, ngoba kungukuthi kukhiqizwa emzimbeni womuntu, futhi kungaba kuphela zivela ukudla. Bangabaholi "amabhlogo wokwakha" ukuze wonke amaseli, ngakho edamu inombolo yabo ibaluleke kakhulu.

A ukudla olinganiselayo kuhilela edonsa ukudla okudingekayo ivolumu carbohydrate, amaprotheni, amafutha, amavithamini, amaminerali kanye namanzi.

Norm incike lemali kwamandla esetshenziswa indoda, okuyinto yena, kuncike uhlobo lomsebenzi, ubudala, futhi nempilo jikelele.

Kanjani ukwakha Ukudla nsuku

Ukuze uhlele umsoco ofanele, kubalulekile nokumisa futhi bahlele. Ukuze wenze lokhu, sicela udale nencwadi yokubhala ngekhalenda noma idayari electronic. Ngokuhlela, uzokwazi ukuhlola indlela eyanele yakho ukudla olinganiselayo.

Record zokupheka kanye imenyu kuyinto kwesonto sokulungiselela ukupheka. Ukuhlela kusho nobuhlobo ekudleni, ukuze, Uma unganakile, iphuzu ezincane, ezibaluleke ngempela.

Yini okufanele zihlanganisa ekudleni nsuku

1.Zhiry.

Umzimba njalo oxidizing izinto kwenzeka, okuyilona elidingekayo ukuze umuntu umsebenzi izidumbu nemisebenzi eyenza umuntu. Carbohydrate kanye amafutha kukhona impahla esinomdlandla, okuyinto uza kithi ngesisindo ukudla. Uma akwanele, abantu uyozizwa ukukhathala, ubuthakathaka jikelele futhi singanakwa.

I eyigugu kakhulu ubisi amafutha afakiwe:

• Ibhotela.
• Ukhilimu omuncu kanye ukhilimu.
• Egg isikhuphasha.

2. Amaphrotheni.

Isakhiwo kwengqamuzana ngayinye a ophilayo kuhlanganisa protein ne uhluka amafutha kanye carbohydrate ngalolo nitrogen likhona ngezithako zawo. Akukho okungathatha indawo nto, ngakho imifino njengoba isiqinisekiso ngendlela enempilo esikhundleni ngabazeka.

amaprotheni lezilwane eziningi ewusizo mayelana nomzimba womuntu, basuke eziqukethwe imikhiqizo efana:

• Inyama.
• Amaqanda.
• Ubisi.
• Curd.

3. Amakhabhohayidrethi.

Zitholakala ikakhulukazi ukudla okuvela isitshalo:

• Wowugcina.
• Okusanhlamvu.
• Amazambane.
• Imifino.
• Izithelo.
• Amajikijolo.

Zonke carbohydrate kahle amuncwa wumzimba, futhi ngaphandle kwazo akukwazi ukudla okunempilo, ngoba ama-carbohydrate kanye amafutha ukuhlomisa umzimba amandla.

Kubalulekile futhi kakhulu ukudla amavithamini namaminerali eziqukethwe ukudla eshiwo ngenhla. 1-2 Uma isakhi eqenjini ngalinye zizofakwa ekudleni njalo, ukudla kungenziwa ngokuthi olinganiselayo. Nokho, qaphela ukuthi engayitholi nsuku zonke kilojoule kumele singeqi 2100-3500 ukubaluleka kwabesifazane amadoda nomsebenzi isilinganiso ngokomzimba.

Ngakho-ke, siyaqonda ukuthi ukudla okunjalo ukudla, indlela ukwenza kube futhi kwenze kube olinganiselayo. Manje, bonke lowo kwesokunxele - iwukuba ngiwuhlakulele futhi zihlole ngenzuzo indlela enengqondo ukusetshenziswa ukudla.