Ixesha lokufikisa lixesha leenguqu ezininzi kokubini iimvakalelo kunye nenqanaba lomzimba kunye noluntu. Uhlobo lokutya ngeli xesha lobomi bakhe lubalulekile impilo yakho yasemzimbeni nasengqondweni.
Ukutya ulutsha kufanele kube yeyona nto iphambili isempilweni kwaye ilungelelene ukubonelela ngezondlo eziyimfuneko kunye namandla. Ngokwesiqhelo inani lokutya abakutyayo liyanda ngoko ke kubalulekile ukuba ukutya kuyahluka kwaye kufanelekile.
Eyona mikhwa iqhelekileyo kulutsha ngaphambi kokutya
Uninzi lolutsha badla ngokutsiba isidlo. I desayuno ngomnye wabo. Kukangaphi ushiya ikhaya ungakhange utye okanye iglasi yobisi nje? Oku kuyichaphazela kakhulu eyakho ukusebenza kwengqondo ngeyure zokuqala zesikolo samabanga aphakamileyo. Baza kufika kwisidlo esilandelayo benendlala enkulu kwaye baya kutya ukutya okungaphezulu kokufunekayo.
El ukusetyenziswa kweziselo ezihlwahlwazayo, iziselo zamandla, iikeyiki, ukutya okukhawulezayo kunye nazo zonke iintlobo zokutya, ixhaphake kakhulu kubantu abatsha. Ukongeza ekutyeni inani elikhulu leekhalori ezingenanto, ukusetyenziswa kakhulu kweswekile akuloncedo kwimpilo.
Uninzi lolutsha luziva lunoxinzelelo olukhulu ebusweni Imodeli yangoku yentlalontle yokubhitya. Ngeso sizathu bazama ukulandela uhlobo oluthile lwe ukutya okuthintelayo kwaye unciphise umzimba ngendlela ekhawulezayo. Njengomama kufuneka silumkele kakhulu kulo naluphi na utshintsho kwimikhwa kunye / okanye ukunciphisa umzimba ngokukhawuleza. Ukuba kukho ingxaki yokutya kakhulu, kungcono uye kwingcali yokutya kwaye ulandele izikhokelo zabo.
Zeziphi izondlo ekufanele ukutya kweshumi elivisayo kubonelele?
- IiCarbohydrate eziphambili umthombo wamandla umzimba wakho. Zifumaneka kwisonka, ipasta, irayisi kunye neeswekile ikakhulu. Kwishumi elivisayo, kufuneka banegalelo phakathi kwe-15 kunye ne-20% yesidlo sisonke
- Iiproteni, zibalulekile ukugcinwa kwamathambo kunye nezihlunu. Sifumana ikakhulu kwinyama, iintlanzi kunye nemidumba. Phakathi kwe-15 ukuya kwi-20% yokutya okufanelekileyo kufuneka kube yiprotein
- Amafutha nawo abalulekile Umthombo wamandla. Sifumana kwi-oyile kunye namandongomane. Akufuneki banikele ngaphezulu kwe-30% yetotali iyonke. Ukusetyenziswa gwenxa kwamafutha atyebileyo kunokuba sisisulu sesifo esithile kubantu abadala (isifo seswekile, ukutyeba kakhulu, uxinzelelo lwegazi, njl.
Ezi vithamini azisweli
Kule nqanaba elithile, ukutya okuchanekileyo kwe-vitamin D (ubisi, intlanzi enamafutha, iqanda) kuyimfuneko i-bone mineralization. Idosi eyaneleyo yevithamini C ikwabalulekile (iiorenji, iitangerines, iiwis, amaqunube kunye nemifuno) ehambelana nokufunxwa kwentsimbi.
Indima yeZimbiwa kwiDigital Diet
- Ikhalsiyam (ubisi kunye nezinye izinto, iminqathe, iimbotyi eziluhlaza, amaqunube) iyayandisa imeko ye ukukhula kwethambo kunye nokumbiwa kwezimbiwa.
- Isinyithi (inyama, intlanzi, iimbotyi, imifuno) ikhulisa ukukhula kwe Iiseli ezibomvu zegazi kunye izihlunu zemisipha. Kule minyaka kuyinto eqhelekileyo kunqongophala kwesinyithi ukuvelisa i- i-anemia.
- Izinki (inyama, intlanzi, iisiriyeli, iimbotyi) kubalulekile kuphuhliso lwe ubunzima bethambo kunye nezihlunu kunye, nokukhula kweenwele kunye neenzipho.
- Magnesium (zonke iinkozo kunye namandongomane) ziyanceda ukunqanda iirampu zemisipha. Ukuthathela ingqalelo xa uqhuba imidlalo.
- Iodine (I-oyile yeentlanzi, i-shellfish kunye netyuwa e-iodized) inegalelo kuphuhliso olufanelekileyo lwe inqanaba lehomoni.
Iikhalori iimfuno
Ubunzima, ukuphakama, kunye nokusebenza komzimba zezona zinto ziphambili zichonga isixa samandla semihla ngemihla esifunwa ngumntwana ofikisayo.
Iikhalori ezifuna ngosuku intombazana imalunga nama-2300 eekhalori kwaye, phakathi kwe-2500 kunye ne-3000 yeekhalori ngosuku ngamakhwenkwe.