Ukudla ukudla okunomsoco. Izimiso okunomsoco kanye nekubaluleka kwalo

nezindaba ukunikezela manje anesikhundla ehola emisebenzini yakhe yonke yesayensi yezokwelapha. Phela, imikhiqizo ukuthi abantu badle, kungaba nethonya elinamandla impilo yakhe. Ngakho-ke, abantu abaningi baye baba nesithakazelo yini ukudla okunempilo. izimiso umsoco okunengqondo ahlelwe kabanzi kule izihloko eziningi zokwelapha, futhi uma ufuna ungafunda ukudla, ukuze ukudla saletha izinzuzo kuphela. Kodwa hhayi kuphela indlela yokwakheka yokudla komuntu kuthinta impilo yakhe. Kubalulekile zonke: kangakanani akudlayo, lapho, lokho izikhala phakathi ukudla uyaphawula elihlangene kanjani nomunye imikhiqizo. Kubaluleke ngokukhethekile ukuba banake ke lapho ondla izingane, asebekhulile nalabo abaphethwe yisiphi isifo.

Yingani ukudla kubalulekile kangaka?

Wonke umuntu uyazi ukuthi ukudla kungokudingekayo wokugcinwa ukuphila nempilo yabantu. Iyini imisebenzi na?

1. ugesi zomzimba womuntu. Ngakho-ke, ukudla ukudla okunomsoco liyadingeka acabangele izisekelo womuntu amandla nezindleko. Futhi ukusetshenziswa ukudla kufanele enze ngazo, kodwa asikho ngaphezulu. Kungenjalo, ngokweqile izogcinwa njengoba amafutha.

2. Ukudla kufanele udle izinto ezisetshenziswa nguye ukuze kwakhiwe iseli. Kuyinto ngokuyinhloko amaprotheni, kubalulekile nokuba amaminerali, amafutha kanye carbohydrate.

3. Esinye isici lingamandla supply umzimba nge amavithamini, kudingeka ukwenziwa enzyme ethile futhi hormone.

4. Muva nje, ososayensi batholé ukuthi amandla supply nalo ehlaselwe izivikeli mzimba. Yini umuntu odla kunomthelela oqonde ngqo esivikelweni omzimba kanye nekhono layo ezimelana nezifo.

Yingakho kubalulekile ukuze ukwazi ukuthi ukudla ukudla okunomsoco. Izimiso ukudla okunempilo liyadingeka acabangele lezi zici.

Meaning of izakhi ezibalulekile

Amaprotheni - izinto ezidingekayo kakhulu emzimbeni. Zisetshenziswa ukwakhiwa amaseli, ekukhiqizweni kwama-hormone futhi njengoba umthombo energy. Umuntu kufanele udle ngosuku, kuye ngeminyaka nobulili babantu, mayelana 100 amagremu amathathu amaprotheni.

Amafutha ziwumthombo omkhulu wamandla. Bafanele 35% ekudleni Imininingwane nsuku zonke. Kuyasiza ngaphezulu yemifino amafutha equkethe unsaturated okunamafutha acid namavithamini.

Amakhabhohayidrethi ibuye isebenze njengendlela umthombo wamandla. Badinga ukudla kuze kube 500 amagremu ngosuku, kuye ngokuthi amandla yomuntu. Kodwa izinto eziningi ngokweqile kungaholela ukukhuluphala, njengoba uma kungukuthi kabusha ibe amandla, bephendukela amafutha.

Amavithamini namaminerali futhi kwakudingeka ngomsebenzi abajwayelekile. Kubalulekile ukukhumbula ukuthi kungukuthi kukhiqizwa emzimbeni, futhi iza kuphela ukudla.

Nutrition: umqondo kanye nezimiso

Ukudla kufanele ucinisekise kukhula efanele nokuthuthuka kwabantu, ukuze bathuthukise impilo yabo futhi ekuvimbeleni izifo. Kufanele kuhambisana ukusetshenziswa kwemithombo yamandla, nomsoco ngokuhambisana ngobulili nobudala. kulokhu kuphela sikwazi ukukhuluma ukudla okunempilo. Wonke umuntu kufanele alwele ukwenza kanjalo, kuphela ke ngeke yini sikwazi ukujabulela impilo yabo. Izimiso ukudla okunempilo zihlanganisa:

- ngokulinganisela, okuyinto ayikuvumeli ukusetshenziswa amandla wezokudla ezingaphezu kuka it is kudliwe inqubo ukuphila;

- ukwehluka - kuyinto Isimiso esibaluleke kakhulu ukudla okunempilo. Isintu isebenzisa izinkulungwane imikhiqizo ukudla ezahlukene ezihlukahlukene inhlanganisela. Kodwa ngesisekelo bayizinkulungwane amaphrotheni, amafutha, carbohydrate, amavithamini namaminerali. Ukuthi zonke zivela ukudla emzimbeni, ukudla kufanele kube njengoba ahlukahlukene ngangokunokwenzeka;

- Ukudla nakho kubalulekile kakhulu empilweni. Futhi lesi simiso uvame banqanyulwa abantu.

Kungani-ke ukulinganisela kubaluleke kangaka ukudla?

Ekubhaleni ekudleni kufanele kube nokulinganisela phakathi amandla esephelile nokudla. Ukuze wenze lokhu, ucabangela ubulili, ubudala nesisindo lomuntu futhi imisebenzi yakhe. Izinkambiso kanye nezimiso ukudla okunempilo ulinganiswa kilocalories amandla. Ngokwesibonelo, umuntu emsebenzini ngokwengqondo, bakha 2,500 kcal, futhi kubagijimi - 4000 kcal. Uma ukudla kufika isilinganiso samandla esingaphansi, umzimba usebenzisa izinqolobane ayo avundile namahle glycogen. Nangokuzila ukudla isikhathi eside noma ukungondleki uqale futhi ibusa amaprotheni okuholela sokuwohloka kwemisipha. Kodwa engayitholi ngokweqile amandla wezokudla futhi elimazayo. Noma yini ukuthi asiqediwe, elondolozwe njenge izicubu adipose. Ngakho-ke kubaluleke amandla ukulinganisela ekudleni. Inani ukudla washisa kanye nokwakheka kwalo kufanele ancike yobudala, isisindo umzimba, umzimba, ngisho nezindawo abantu bahlale kuwo.

ukudla okunempilo

Kuningi okumele kunakwe ukudla okunempilo. Izimiso ukudla okunempilo liyadingeka ukufaka ulwazi Ukwakheka qualitative ukudla. Ukuze uqinisekise ukuphila okuvamile kwabantu okufanelekile ukuthi wonke umsoco ekudleni endaweni isilinganiso esithile. Isilinganiso esijwayelekile umuntu enempilo emsebenzini ngokwengqondo, kunconywa isilinganiso ingxenye eyodwa amaprotheni, ingxenye eyodwa amafutha nezingxenye ezine carbohydrate. Kubalulekile futhi ukuthi abantu ukudla ukudla amavithamini namaminerali azokusiza. Yini odinga ukuyazi mayelana ukwakheka ukudla kanye nenani izithako zako ezisemqoka?

1. Umuntu kufanele kudle mayelana 1 igremu wamaprotheni amakhilogramu esisindo ngayinye. Ngokwesilinganiso, kuvela 50-80 amagremu. Futhi isibalo isilwane namaprotheni yemifino kumele lusatshalaliswe cishe ngokulinganayo. Ngokocwaningo olwenziwa, ngokweqile amaprotheni eyanele kuholela kahle enciphile kanye nokuthuthukiswa ukukhathala. Phela, ukuze kusebenziswe yayo ibusa amandla amaningi. Amaphrotheni uku inyama nemikhiqizo yalo, amantongomane, ubhontshisi kanye nokunye okufana nokolweni.

2. Amafutha ukuthi zibalulekile ukuze kube amandla omzimba nokubamba iqhaza ekwakhiweni amaseli. Ngaphezu kwalokho, kuphela phambi kwabo agxile abanye amavithamini. Umuntu ovamile idinga ukudla mayelana 100 amagremu of fat. Futhi okubaluleke kakhulu yilezo aqukethe kubalulekile fatty acid namavithamini fat-encibilikayo. Ngokuyinhloko, zemifino amafutha, okuyinto kudingeka uqede aminingi ukudlula izilwane. Kodwa kusukela imajarini zokwenziwa amafutha kufanele enqabe, ngoba kahle kugaywe.

3. Amakhabhohayidrethi - lokhu liwumthombo oyinhloko wamandla. umuntu ovamile kuthatha isilinganiso 400-500 amagremu, ingxenye enkulu okufanele isitashi. Ngo umsoco evamile ngenxa carbohydrate Kumiswa 60% wamandla. Thola kubo umuntu can uju, izithelo kanye amajikijolo, ushukela, imifino ezithile kanye nemikhiqizo okusanhlamvu.

4. Amavithamini kukhona lokutinsita kumiswa enzyme hormone. Isikhathi esiningi zingena umzimba nge ukudla. Iningi lawo abantu izithelo nemifino, breads nokusanhlamvu. With ukuntuleka kwamavithamini ekuthuthukiseni ezinye izifo ukwehla amasosha omzimba kanye nezempilo.

5. Minerals abaluleke kakhulu ukuze kugcinwe ukuphila kwabantu okuvamile. Ukuze sizigcine ukubuyela yokudla komuntu kumele nhlobonhlobo.

6. Fibre kuyadingeka ukuze operation evamile ipheshana wokugaya ukudla, yize-ke akuyona kugaywe. Kuyadingeka kakhulu ukuzinza we microflora emathunjini kanye excretion ubuthi. Fibre itholakala izithelo nemifino, okusanhlamvu kanye nemikhiqizo wokudla. ukudla kuphela ke izinto eziningi ezanele, kungenzeka ukuze ulondoloze impilo futhi kuvimbele ukubukeka izifo ezithize.

ukudla umbuso

Ngaphezu ukwakheka qualitative kubaluleke kakhulu ukuba balandele yokudla efanele. It is ikakhulukazi kubuswa indlala, kodwa kwezinye izimo, ukuvumela umuntu kakhulu uma sezidla. Lona sekuwumsebenzi isiswebhu sangempela sesintu yesimanje. Ngakho manje ukubaluleka ukudla okunempilo wukuthi abantu bafundiswa hhayi kuphela uholwe iphango, kodwa futhi ukuba banamathele emithethweni ethile:

- udinga ukulandela ukuphikelela ukudla ngesikhathi sosuku. Kulokhu, umzimba ukhiqiza i-reflex ekhondishina ukuba isikhathi esithile ngamathe eyabiwe ngayo, siphinde juice esiswini, esinikela ukugaya kangcono ukudla;

- Ukudla kufanele kube wamaqhuzu. Ososayensi baye bafakazela ukuthi ibhodi isigamu ukudla kuyingozi empilweni. Kungcono ukudla 3-4 izikhathi ngosuku, kodwa izingxenye ezincane. Kuyinto ngezinye izikhathi kuhle ukuba wengeze ambalwa ukudla ngaphandle okwandisa inani yalo;

- kanye ibhulakufesi futhi kwasemini, futhi dinner kufanele sibe abalinganiselayo nomsoco. Kuyadingeka ukuba ukhethe imikhiqizo enjalo kuwo wonke umzimba ukudla wathola amaphrotheni, amafutha, carbohydrate, amaminerali namavithamini e isilinganiso sabo okunengqondo;

- kubaluleke kakhulu ukukhetha isikhathi esifanele kwasekuseni, kwasemini kanye dinner, kanye nomthamo wokudla basakaza. Kuyadingeka ukuba azame ukuthola phakathi ukudla owawuse amahora 4-6, 2-3 amahora kanye kwadingeka kwantambama ngaphambi sokulala. Umqulu eyinhloko ukudla kufanele kuze dinner, endaweni yesibili - ibhulakufesi, idina kuyinto ukudla kancane.

Nutrition Human ekuphileni kwansuku zonke

Cishe wonke umuntu uyazi ukubaluleka ngokudla okunomsoco ikakhulukazi kwezempilo. izimiso umsoco okunengqondo ebekwe bezincwadi eziningi zokwelapha. Kodwa akubona bonke abantu baqonda imigomo yesayensi, futhi ukuba umuntu ozihambela emigwaqeni kunzima ukusebenzisa lezi imibono ekuphileni. Ngakho-ke kungenzeka ukuba zisungule eminye yemithetho ngokucace kakhudlwana ubeka ngesisekelo ukudla okunempilo:

- musa udla kakhulu;

- ukuqapha ukudla ingozi: kufanele kube engonakalisiwe hhayi ingcoliswe nezilwanyana ezincane;

- ukudla ngangokunokwenzeka wehlukile;

- izindlela zokupheka makudle ukupheka ukudla izithelo eluhlaza nemifino;

- yokufuna ukudla ngomumo qiniseka ukuba banake ukwakheka kanye ukubaluleka calorific eshiwo ilebula;

- ukuhlafuna;

- ngidinga ukuba kaningi, kodwa izingxenye ezincane;

- kudle isamba elanele amanzi;

- ukuzama ukuqeda ukusetshenziswa usawoti, ushukela, ikhofi, utshwala, izimpahla okusemathinini, amakhekhe, imikhiqizo elicwengiweyo, inyama;

- zama kaningi kufakwe ekudleni nezithelo nemifino eminingi, uju, amakhambi, amantongomane nokusanhlamvu;

- etafuleni kufanele ahlale kuphela ajabule futhi ngesikhathi sakusihlwa is akazange athikanyezwe lezinto angaphandle.

ukudla ahlukene

Ososayensi bathole ukuthi ukugaya kuthonywa ezihlukahlukene enzyme. Ukuze wakhe yamukeleke kahle futhi akusho aphule inqubo eyinkimbinkimbi of kokudla esiswini, kungcono ukusebenzisa imithetho ethize ekudleni:

- hhayi kudidaniswe ukudla esidi isitashi;

- protein ne okunesitashi ukudla zingcono ngoba usebenzisa ngezikhathi ezahlukahlukene;

- Sugar kuvimbela uketshezi isisu, ngakho-ke kuba engathandeki ukuba amaprotheni nesitashi;

- kuyinto efiselekayo ukusebenzisa uketshezi uhlukane ukudla okuqinileyo

- apula, amagilebhisi nezinye izithelo adle ngoba 1-2 amahora ngaphambi isidlo esikhulu. A ipheya kungcono udle emva kokudla;

- Amafutha futhi le nqubo ukugaya, ngakho inqwaba kungaholela ezinkingeni.

Inani ukudla okunempilo

Iningi labantu manje fed okungalungile kuka enza umonakalo ongalungiseki nempilo yabo. Futhi lokhu kungenxa ngokuyinhloko ngenxa yokuswela ulwazi ngale ndaba. Futhi abantu abaningi baphazamisekile umzimba okubangwa nokungondleki kahle. Lokhu kuholela ukubukeka kwemizwa kanye nezifo engqondo, avitaminosis, isibindi igazi. Ngakho-ke, ukudla okunempilo futhi izimiso zalo zisebenza kufanele yaziwe wonke umuntu ufuna ukuhlala uphilile. Ukwephulwa kwale mithetho kuholela ukwehla kahle, ukumelana nezifo nokuphila kade. ukudla Proper umuntu kudingeka singagcini nje ngokuzuza ubuyise izindleko energy nokukhula, kodwa nezalo kokuthola amavithamini ezidingekayo namaminerali, abayitholi kuhlelwe umqondo ngu umzimba. ibhalansi babo bunomthelela ukugeleza zonke izinqubo ezibalulekile. Nutrition sithuthukisa ukumuncwa kwezakhi.

ukudla zokwelapha kanye wokwehlisa umzimba

Zonke izincomo eziphathelene ukudla, singasetshenziswa kuphela evamile, umuntu enempilo. ngokuvamile musa acabangele izici ngamunye umzimba. Ngakho-ke, uma kukhona noma yisiphi ukuphambuka ku isicelo impilo yokudla. Izimiso okunengqondo nokudla ngokuyisisekelo efanayo, kodwa ngaphezu Ukudla uphebeza abagqobha indlala edonsa izinto ezidingekayo kufanele kuthuthukiswe impilo ukusiza elapha izifo. Lezi zinhlobo ezilandelayo ukudla:

- ezelaphayo;

- yobudala;

- ukulungiswa isisindo;

- kwabesifazane abakhulelwe kanye lactating;

- ezemidlalo;

- eyenzelwe abantu imisebenzi ethile.

Ukudla kwezinye izifo

Izimiso okunomsoco okunengqondo futhi emtholampilo zihlanganisa hhayi kuphela ekhethekile umbuso ukudla, kodwa futhi ukwenqaba imikhiqizo ezingase zibe yingozi empilweni. Ukudla linendima ebalulekile ekwelapheni izifo eziningi. Kwezinye pathologies ezidingekayo ukwandisa noma ukunciphisa inani amaprotheni, fat noma carbohydrate.

Ukudla ukukhuluphala kumele ibhalansiswe. Kuyadingeka ukuba ngokuqinile ukuqapha inani kilojoule washisa, give up ushukela, usawoti, imikhiqizo ufulawa, ukudla okunamafutha kanye notshwala.

okunengqondo izimiso okunomsoco yamathambo ungafaka isingeniso ekudleni kwengane ukudla okwanele ocebile phosphorus kanye magnesium, vitamin D ne-calcium. Lure ukunikeza izingane ezigulayo kudala njengoba izinyanga 4. Ukudla badinga ukungena yemifino puree, ecubuziwe Iqanda isikhuphasha, isibindi kanye inyama.

Esinye isifo lapho kubalulekile ukugcina ukudla - kuba i-hypothyroidism. Kuyadingeka ukunciphisa edonsa carbohydrate, usawoti kanye uketshezi. Iwusizo, kunalokho, izithelo kanye nemifino, imikhiqizo yobisi, inyama kanye rye isinkwa. Izimiso ukudla okunempilo hypothyroidism zibandakanya nokukhawulela amanoni carbohydrate, kodwa ukwanda amaprotheni.

Imigomo ingane umsoco

Kobuthakathaka enhlanganweni kwamandla ezithinta izingane eziningi kakhulu. Lokhu kuholela ukubambezeleka wokukhula nokuthuthuka futhi ukuvela izifo ezihlukahlukene. Ngakho-ke, kubalulekile ukugcina izimiso eziyisisekelo okunomsoco izingane. Qiniseka ukuthi ukudla yengane hhayi ugcwale ama-carbohydrate, ngakho-ke kuyadingeka ukuba kukhawulwe ukusetshenziswa ushukela, ukudla okunoshukela baking. Khipha ukondleka kwabantwana kufanele futhi kube iziphuzo carbonated, babelungisa ukudla, ayi kanye nokudayisa ukudla okungabizi. Lokhu ukudla akalutho kodwa umonakalo ngeke nilingenise. Ikakhulukazi isidingo banake yokuthi baby ukudla amavithamini anele namaminerali, ikakhulukazi i-calcium, i-iodine, nensimbi, fluorine, futhi i-folic acid. Ukudla wengane kufanele kube eziningi imifino nezithelo, avalele nemikhiqizo okusanhlamvu. Kuyadingeka ukuthi wadla nati, uju, amakhambi, futhi ukuphuza amanzi ngokwanele.