Ukususela kwindawo yokujonga ukulahlekelwa isisindo, ukutya okuncedisayo yinto engathanga kuphela iivithamini, amaminerali kunye nama-amino acids, kodwa iqukethe ikhalori ephantsi. Cinga ukuba zeziphi ukutya kufuneka zifakwe kwimenyu yokutya.
Ukutya okuncedo kokulahlekelwa ubunzima
Ukuze ulahlekelwe isisindo, umntu ufuna ukubuyisela umlinganiselo wamandla. Ngamnye wethu unomlinganiselo othile weekhalori, esiyichitha ubomi bethu bemihla ngemihla. Ukuba ngokutya sinokufumana amandla amaninzi, umzimba uqala ukuwugcina ngendlela yeeseli ezinamafutha. Kodwa ukuba sinokutya okuncinci kunokuba siyidinga, umzimba uyahlula iipompo zeoli kunye nokuzisebenzisa njengomthombo wamandla.
Ngenxa yoko, unako ukulahlekelwa isisindo ngeendlela ezimbini: mhlawumbi ngokwandisa inkcitho yamandla (ukwenza imidlalo, umzekelo), okanye ngokunciphisa amandla okufumana amandla-oko kukuthi, ngokulungiswa kokutya.
Ukongezelela, oogqirha bakholelwa ukuba ukulahleka ngokunyanisekileyo emzimbeni akufanele kube yintsilelo yensimbi kunye ne-calcium - ezi zinto zibandakanya kwi-metabolism kwaye zifuneka ukunciphisa ubunzima. Bafumaneka ngokutya kunye neziyobisi.
Ngako oko, ukutya okubalulekileyo kunomntu omncinci kukuziqhamo kunye nemifuno ecebile kwiivithamini, iimveliso zobisi, ezigcwele i-calcium, kunye nenyama, iimbotyi kunye neentonga, apho unokufumana insimbi.
Ukutya okubalulekileyo kunokulahleka kwesisindo: i-calori ephantsi
Inzuzo enkulu emzimbeni wakho kunye nokutya kokulahleka kwesisindo kuza kuvelisa iimveliso ngekhalori ephantsi, ongayidla ngaphandle kokwesaba kulo mfanekiso. Ezi ziquka:
- iklabishi kunye neklakishi yePeking;
- ukhukhamba;
- zonke iifuno ezinomthi kunye namasaladi;
- zucchini ne zucchini.
Ukongezelela, uluhlu lungabandakanya ngokukhuselekileyo yonke imifuno engekho-starchy, yonke into ngaphandle kweetatate, ingqolowa kunye nemifuno.
Ukutya okunempilo kunye okunempilo, isityebi ngesinyithi
Ukuze ufumane isixa esaneleyo sesinyithi, oku kulandelayo kufuneka kubekho ekudleni - ngokukhethekileyo ubuncinane izikhundla ezimbini ngosuku:
- inyama yenkomo, i-veal, umvundla, idada kunye ne-turkey;
- isibindi;
- zonke iintlobo zeentlanzi zaselwandle, intlanzi - ngakumbi i-mackerel kunye ne-salmon epinki;
- isikhupha seqanda;
- oatmeal, buckwheat, ubhontshisi, iilentili;
- izithelo ezomileyo neziqhamo.
Musa ukuzondla ezininzi iimveliso ezinjalo, kuba ubuninzi bensimbi bunobungozi, njengoko kunqongophala kwayo.
Ukutya okunomsoco kwaye okuhlwaya, ocebile nge calcium
Kubaluleke kakhulu ukufumana i-calcium eyaneleyo, ukwenzela ukuba inkqubo yokulahlekelwa isisindo ihamba ngokukhawuleza. I-calcium ingatholakala ngokutya okunjalo:
- zonke izityalo;
- onke amajikijolo, kubandakanywa izikhonkwane zomqulu;
- nayiphi na imifuno eluhlaza kunye nemifino;
- iimveliso zobisi ezivutyiweyo: ubisi obomvu, i- cottage shizi , ushizi, ukhilimu omuncu, i-kefir.
Zonke ezi mveliso zichaphazela ngokupheleleyo umzobo, kwaye ukuba wenza ukutya kwakho, uya kukwazi ukukhawuleza.
Ukutya okuncedo: yenza ukutya
Unokwenza ukutya kwakho, usebenzisa imithetho eyisiseko yokutya okunempilo kunye nolwazi malunga nemikhiqizo efanelekileyo. Sinikela ngeendlela ezinokulinganisela ezinokusebenza njengomzekelo.
Option 1
- Isidlo sakusasa: i-oatmeal porridge eneovini, i-tea kunye nemon.
- Ukutya: inxalenye yesobho se-mushroom, isaladi yeklabishi yePeking kunye ne-soy sauce.
- Ngentambama yokutya: inkomishi yetiyi nobisi.
- Ukutya okudliwayo: iiergetgettes ezityiweyo nge-turkey kunye nemifuno.
- Ngaphambi kokulala: iglasi elincane le-kefir.
Option 2
- Ukutya kwasekuseni: amaqanda athile kunye nesaladi yolwandle ngaphambili, itiye.
- Ukutya: isobho senkukhu, i-vinaigrette.
- Ngomso wamaswidi: inxalenye ye-jelly engenasiphunga kwi-berries.
- Ukutya isidlo: i-buckwheat, ifakwe kwenkomo, iinqwelo kunye nee-anyanisi.
- Ngaphambi kokulala: iglasi elincane le-yazhenka.
Option 3
- Isidlo sakusasa: irayisi kunye nama-apricot omisiwe namaapulo, itiye.
- Isidlo: i-borsch, isaladi yekhakhamba kunye nebhotela kunye nejisi lemon.
- I-Snack: i-yogurt yokusela.
- Ukutya isidlo: i-salmon ebisiweyo kunye nemifuno.
- Ngaphambi kokulala: iglasi elincane lamavarenets.
Thatha iindawo eziqhelekileyo, udle ngokufanelekileyo-kwaye uya kuthoba ngokukhawuleza isisindo, ngaphandle kokuzama umzamo omkhulu.