Izingane zivame ukugula ngemikhuhlane, izifo kanye nezinye izimo ezivamile, into ejwayelekile ngokuphelele ezinganeni ezisencane. Yize cishe kungenakwenzeka ukubavimbela ekuguleni, kungenzeka ukuthuthukisa ukuzivikela kwabo ukuze umzimba wakho unamandla ekulweni nezifo ezingenzeka.
Futhi umsoco udlala indima ebalulekile kulo msebenzi. Kubaluleke kakhulu ukuthi ukudla kwezingane kuhlukahluka, kulinganisiwe nangamanani adingekayo amavithamini, amaminerali, amaprotheni nama-carbohydrate. Ngale ndlela uzobe umboza umzimba wabo wokuvikela, ngaleyo ndlela kukuvimbela ekubambeni imikhuhlane nezinye izifo noma ukuthi ingane yakho kungenzeka ukuthi ikubambe kwezinye izingane.
Ezinsukwini ezimbalwa kakhulu izingane zizobuyela esikoleni, futhi kulesi sikhathi sokushintsha kwezinkathi namazinga okushisa, kulapho kungenzeka ukuthi babambe khona amagciwane. Ngezansi uzothola uchungechunge lokudla namathiphu ongawasebenzisa ekudleni nasemenyu yansuku zonke yezingane zakho. Ngale ndlela, uzobe uthuthukisa amasosha omzimba nokuzivikela kwabo, ngaphezu kokubanikeza ukudla okunempilo.
Isisekelo sokudla okunomsoco ukulinganisela
Impela uzwile lokhu ezikhathini ezingaphezu kwesisodwa, kepha empeleni isitatimende esinembe kakhulu. Izingane zinezidingo ezikhethekile zokudla okunempilo, izitolo zabo ezinoshukela ziphansi kunezabantu abadala. Ngendlela efanayo, abancane bashisa amandla amaningi ngakho-ke izidingo zabo zikhulu. Ukushoda kushukela wegazi kungaholela ekuhlaselweni kwe-ketosis.
Lesi simo asisibi kangako, kepha siyisibonakaliso sokuthi indlela yokudla ayilinganisiwe. Ukugwema lolu hlobo lwesimo, kufanele uqiniseke ukuthi ekudleni kwezingane kukhona ukudla okuvela kuwo wonke amaqembu.
Amaprotheni
Kubaluleke kakhulu ukuthi ukudla kwezingane kuqukethe amaphesenti amaningi amaprotheni. Lezi zibhekele ukukhiqizwa kwama-lymphocyte, futhi lawo ngamaseli egazi inhloso yawo ukuvikela umzimba kuma-bacteria, amagciwane noma amagciwane. Ngakho-ke, lapho ama-lymphocyte ephansi kusho lokho umzimba awunazo izikhali ezanele zokulwa nezifo.
Ukudla kwezingane kufanele faka ukudla okunothe amaprotheni, inyama, inkukhu, inhlanzi, ubisi nokunye okuphuma kulo njengoshizi noma iyogathi namaqanda.
Ama-carbohydrate
Ama-carbohydrate ayadingeka ukuze izingane zithole amandla anele nsuku zonke. Ngale ndlela bazophinde bathuthukise ukuzivikela kwabo. Ama-carbohydrate ahlinzeka ngamandla ngokusheshaYingakho ukudla kwezingane kufanele kufake isinkwa, okusanhlamvu, ilayisi, ipasta noma amazambane nsuku zonke.
amafutha anempilo
Kubalulekile ukuhlukanisa amafutha aphilile nalawo angenjalo, ngoba kubi kakhulu ukuthi ingane inamaphutha amafutha, njengoba umnikelo owutholayo kulokhu ususelwa emafutheni ayingozi. Amafutha agcwele aqukethe imikhiqizo efana namaqebelengwane ezimboni, ukudla okwenziwe, amafriji aseFrance ngokwesibonelo, kukhona kulimaza kakhulu kuzo zombili izivikelo zengane, ngokuqondene nempilo yakho iyonke.
Amafutha anempilo okufanele athathwe ngabancane yilawo i-omega 3 fatty acids. Ungabathola kumafutha omnqumo e-virgin, amantongomane, ukwatapheya nezinye izinhlanzi ezifana ne-salmon.
Amavithamini namaminerali
Amavithamini namaminerali asebenza ukuze amangqamuzana omzimba ahlale enempilo, uma umnikelo odingekile ungatholakali, ahlanganiswa futhi ukwehluleka kwezempilo jikelele kwenzeka. Ukuze izingane zivikeleke, kufanele zithathe usuku ngalunye ukunikezwa kwezithelo nemifino.
Ukudla okusiza ukuthuthukisa ukuzivikela
Ukudla okufanele kakhulu ukuthuthukisa ukuzivikela kwezingane yilokho okuqukethe i-ayoni, i-zinc, amaminerali kanye namavithamini eqembu A, C, D no-E. Okunye ukudla okuqukethe lezi zinto yilezi:
- Imifino njenge: izaqathe, isikwashi, i-broccoli, i-chard noma isipinashi.
- Izithelo ezifana ne: Orenji, ulamula, i-kiwi, ukwatapheya, i-apula, ama-strawberry kanye izithelo ezibomvu, ezicebile ngama-antioxidants.
- I-Las izindunduma
- Izithelo ezomile
- La honey
- Izinhlanzi ezinjenge-salmon noma i-tuna
- Ama-oats
Kubandakanya ukudla okuvela kuwo wonke amaqembu njengoba ubonile, uzobe usiza ukuthuthukisa impilo nokuzivikela, hhayi eyizingane zakho kuphela, uma kungezona ezomndeni wonke. Ukwamukela imikhuba yokuphila enempilo kubalulekile ukujabulela impilo enhle, nokulungiselela isizini entsha esizoqala.