Ubusha yisikhathi sezinguquko eziningi zombili ngokomzwelo nangokomzimba nangokomphakathi. Uhlobo lokudla ngalesi sigaba sempilo yakho lubalulekile ku impilo yakho ngokomzimba nangokwengqondo.
Ukudla intsha kufanele kube kakhulu enempilo futhi olinganiselayo kungenzeka ukuhlinzeka ngezakhi zomzimba ezidingekayo namandla. Imvamisa inani lokudla abakudlayo liyanda ngakho-ke kubalulekile ukuthi Ukudla kuhlukahlukene futhi kusezingeni.
Imikhuba ejwayelekile kakhulu phakathi kwentsha ngaphambi kokudla
Iningi lentsha bajwayele ukweqa ukudla. I desayuno ungomunye wabo. Uhamba kangaki ekhaya ungadlile noma nje ingilazi yobisi? Lokhu kuthinta kakhulu i- ukusebenza kwengqondo ngesikhathi sokuqala esikoleni esiphakeme. Bazofika esidlweni esilandelayo ngendlala ebabazekayo futhi bazodla ukudla okuningi kunesidingo.
El ukusetshenziswa kweziphuzo ezibandayo, iziphuzo zamandla, amakhekhe, ukudla okusheshayo nazo zonke izinhlobo zokudla okulula, kuvame kakhulu kubantu abasha. Ngaphandle kokudla amakhalori amaningi angenalutho, ukudla ushukela omningi akusizi empilweni yakho.
Iningi lentsha lizwa ingcindezi enkulu lapho libhekene imodeli yamanje yezenhlalo yokuba mncane. Ngaleso sizathu bazama ukulandela uhlobo oluthile lwe Ukudla okuvinjelwe futhi unciphise isisindo ngendlela esheshayo engenzeka. Njengomama kufanele sinake kakhulu noma iluphi ushintsho emikhubeni kanye / noma ekwehliseni isisindo ngokushesha. Uma kunenkinga yokukhuluphala ngokweqile, kungcono uye kudokotela wezokudla bese ulandela imihlahlandlela yabo.
Yiziphi izakhamzimba okufanele zinikezwe ukudla kwentsha?
- Amakhabhohayidrethi okuyizona eziphambili umthombo wamandla emzimbeni wakho. Zitholakala esinkweni, kupasta, elayisi noshukela ikakhulukazi. Ebusheni, kufanele banikele phakathi kuka-15 no-20% wokudla okuphelele.
- Amaprotheni, abalulekile ukugcinwa kwamathambo nemisipha yakho. Sikuthola ikakhulu enyameni, enhlanzini nasemidumba. Phakathi kuka-15 no-20% wokudla okuphelele kufanele kube amaprotheni.
- Amafutha nawo abalulekile umthombo wamandla. Sizithola kumafutha namantongomane. Akufanele banikele ngaphezu kwe-30% yengqikithi. Ukusetshenziswa ngokweqile kwamafutha agcwele kungaba yimbangela yesifo esithile lapho usumdala (isifo sikashukela, ukukhuluphala ngokweqile, umfutho wegazi ophakeme, njll.).
Ukuthi amavithamini awekho
Kulesi sigaba esithile, ukudla okulungile kukavithamini D (ubisi, inhlanzi enamafutha, iqanda) kuyadingeka okuhle ukuthanjiswa kwamathambo. Umthamo owanele kavithamini C nawo ubalulekile (amawolintshi, ama-tangerines, ama-kiwis, ama-strawberry nemifino) ehlotshaniswa nokumuncwa kwensimbi.
Indima Yezimbiwa Ekudleni Kwentsha
- I-calcium (Ubisi nokunye okuphuma kuye, izaqathe, ubhontshisi obuluhlaza, ama-strawberry) kuthuthukisa i- ukukhula kwamathambo nokwakhiwa kwamaminerali.
- I-iron (inyama, inhlanzi, imidumba, imifino) kuthuthukisa ukuthuthukiswa kwe- amangqamuzana abomvu egazi futhi i izicubu zemisipha. Kule minyaka kuvame kakhulu ukuntuleka kwensimbi ukukhiqiza i- i-anemia.
- Izinki (inyama, inhlanzi, okusanhlamvu, imidumba) kubalulekile ekwakhiweni kwe- amathambo nemisipha futhi, ngokukhula kwezinwele nezinzipho.
- Magnesium (okusanhlamvu okuphelele namantongomane) kusiza ukuvimbela imisipha yomgwaqo. Ukucabangela lapho uqhuba ezemidlalo.
- Iodine (izinhlanzi ezinamafutha, izimbaza kanye nosawoti o-iodized) kunomthelela ekuthuthukisweni okuhle kwe izinga lamahomoni.
Izidingo zekhalori
Isisindo, ukuphakama, nokuvivinya umzimba yizici eziyinhloko ezinquma inani lamandla nsuku zonke elidingwa yintsha.
Ikhalori elidinga ngosuku ngentombazane cishe ngama-calories angama-2300 futhi, phakathi kwama-calories angu-2500 3000 no-XNUMX ngosuku kubafana.