Makhe sibone oko kukutya. Xa silwela ukulahleka kwesisindo, thina, ngokuqhelekileyo, kufuneka sanciphise umxholo wekhalori wokutya, ngokulandelanayo, ukulahleka kwesisindo ufuna uluhlu olukhulu lwezidalwa eziphantsi kweekhalori. Nangona kunjalo, akukho mntu usuphelile izinto eziyimfuneko ebalulekileyo yomzimba, nathi sidinga amaprotheni, amafutha kunye nama-carbohydrates, nje ngomlinganiselo wokulinganisa.
Ukongeza, iivithamini ziyimfuneko ebalulekileyo kwimisebenzi ebalulekileyo, kwaye ezininzi zazo ziqulethwe kuluhlu oluthusayo lwemveliso engavumelekanga xa silahlekelwa ubunzima, esizama ukuba singacingi ngako. Kodwa kusadingeka ukuba ufumane amavithamini ukusuka kwenye indawo.
Ukuqinisekisa ukuba ukutya kukukhuthaza ukulahleka kwesisindo kwaye akusithinteli kwimpilo, ukutya okunomsoco ngexesha elinjalo kufuneka kuphathwe ngokuphindaphindiweyo ngokuphindaphindiweyo ngokuphindaphindiweyo. Kubalulekile ukwenza uluhlu lwemveliso yokulahlekelwa kwesisindo, esiya kuba sisikhokelo sakho kwisondlo esifanelekileyo kwixesha elisasa elizayo.
Iiprotheni / amafutha / i-carbohydrate
Masiqale ngohlu lweemveliso zeprotheni zokulahlekelwa kwesisindo.
Isimo sethu esona sihle kwiprotheni sisekelwe kwii- "additives" ezahlukahlukeneyo esizijwayele ukudla iiprotheni-inyama kunye namazambane, ibhotela kunye noshizi ngesonka, intlanzi kunye ne-pasta.
Funda ukuzitya kunye nezinye izitya ze-carbohydrates - izityalo, amajikijolo, iziqhamo, isonka esipheleleyo sesonka.
Protein Products:
- inkukhu kunye ne-turkey;
- inyama yeenkomo;
- brynza, i-cottage cheese;
- intlanzi ebomvu;
- amaqanda inkukhu.
Imithombo ye-carbohydrates ekudleni kufuneka ibe yimifuno, amajikijolo, izithelo, okusanhlamvu. Zizalisekisa kakuhle, zisebenzise ukugaya, zihlambulule kwiimveliso zokubola kwaye, ngokuqinisekileyo, zigalelo ekulahlekelweni kwesisindo, ngenxa yokuba ixabiso lekhariki yazo yonke le nto ayibalulekanga.
Uluhlu lweemveliso ze-carbohydrate ezinobunzima bokulahleka kwesisindo lulandelayo:
- I-Citrus (iilum, iidipefruit, i-oranges);
- i-broccoli;
- cherries;
- artichokes;
- iidiliya;
- pepper;
- imango.
Ngaphezu koko, uninzi lwawo lunokusetyenziswa njengedroyidi ekhoyo.
Okuyithandayo kakhulu kunamanqatha. Kwanokuba igama ngokwalo lithandekile. Ngaba wayesazi ukuba amafutha anokukhawulezisa inkqubo yokulahlekelwa isisindo? Amafutha "amahle" akhawuleza ukugonya, i-cholesterol ephantsi kwaye uncede ukulahla, ngokungaqhelekanga, i-deposit deposits.
Kwaye ngoku siza kukumangalela. Uluhlu lwezidlo eziphezulu zokutya okunamafutha ekulahlekeni kwesisindo:
- Ingulube ye-piggy - ukuba ingadideki nenyama yengulube, izondlo zikholelwa ukuba inyama yengulube inomsebenzi kwaye i-"dietetic" yebele yenkukhu, ikhonza 100 g;
- i-pistachios, i-walnuts, i-almonds, i-pine nut, i-hazelnuts-idla i-10 g nganye yeentlobo zamanqwanqwa ezicetywayo, awugcini nje ukulahlekelwa isisindo, kodwa ulwabalala neenani lezifo ze-cardiovascular disease;
- umnquma kunye neoli ye-oyile - inomdla wokulwa ne-carcinogenic, inxalenye yemihla nganye yeoli 10 g (1 tbsp);
- i-chocolatelethi emnyama (okungenani i-70%) - i-fatty in chocolate tshifti iqulethwe ngebhokisi ye-cocoa, iqhuma ukujikeleza kwegazi kwaye iphakamisa imvakalelo, ikhonza 10 g;
- inyama yegusha - umthombo wamafutha e-monounsaturated, i-linoleic acid, i-vithamini B, i-zinc kunye ne- selenium , inxalenye ye-100 g;
- i-avocado - iqukethe i-mono- kunye ne-polyunsaturated triglycerides, iivithamini, izityela, i-folic acid, i-lutein.
Iimveliso ezininzi ze-vitamin zokulahleka kwesisindo
Ukongezelela koko, ukuba ukutya kukuphazamisa ukusetyenziswa kwemetabolism kunye nenxalenye yeeprotheni, i-carbohydrates kunye namafutha, ukulahlekelwa isisindo, nathi sinciphisa iivithamini ezininzi.
Imveliso efanelekileyo kakhulu yokulahleka kwesisindo kufuneka idibanise iimpawu ezimbini - ikhalori ephantsi kunye nomxholo ophezulu wamavithamini:
- I-yoghurt yemvelo - 105 kcal, iqukethe i-calcium eninzi, i-selenium, i-phosphorus, i-lactic acid bacterium, i-vitamini B;
- I-Laminaria - 5 kcal, ngokuqhelekileyo umkhiqizo ophantsi kweekhalori, umthombo we-magnesium, i-potassium, i-sodium, i-phosphorus, i-calcium, i-iodine kunye ne-vitamin E;
- i-310 kcal, umthombo ongcono wefiber, i-sodium, i-fat fat, kunye namavithamini E, i-carotene, i-PP neqela B;
- igalikhi - 46 kcal, iphucula igazi, iyanciphisa igazi, iyanciphisa i-cholesterol, iqulethe i- vitamin C , i-B1 ne-B2, i-PP, i-carotene.
