Okuqukethwe
Ukudla okulinganiselayo kufana ne-mosaic, isiqeshana ngasinye esigcwalisanayo, sakhe isithombe esisodwa. Ekudleni, le ndima idlalwa ngamaprotheni, amafutha nama-carbohydrate. Ukugcina impilo, kubalulekile hhayi nje ukuyidla njalo, kodwa futhi ukuyenza kahle.
Amaprotheni ukulingana
Amaprotheni ekudleni okulinganiselayo okufanele awakwazi ukushintshwa nganoma iyiphi enye into. Ngomzimba, kokubili amaprotheni agcwele futhi angaphelele abalulekile. Eyokuqala ihlanganisa imikhiqizo yemvelaphi yezilwane (inyama, inhlanzi, ubisi), equkethe wonke ama-amino acid abaluleke kakhulu. Iqembu lesibili liqukethe ukudla kwezitshalo. Kodwa-ke, okunye okusanhlamvu namazambane nakho kungaziqhenya ngamaprotheni agcwele.
Kukholakala ukuthi umzimba wabantu abadala udinga isilinganiso sama-90 g wamaprotheni ngosuku. Kepha lapha kubalulekile ukwazi ukuthi ungabala kanjani amaprotheni ekudleni, ngokususelwa endleleni yokuphila. Okokuqala, udinga ukubala isisindo esijwayelekile. Uma ubude bakho bungaphansi kuka-165 cm, khipha u-100 kuwo, uma ungaphezulu kuka-165 cm-khipha u-110. Ama-Dieter andisa isisindo esijwayelekile ngo-2. Labo ababambe iqhaza kwezemidlalo-ngo-1.6. Umphumela uzoba yinto ejwayelekile yansuku zonke yamaprotheni ngamagremu.
Ukuvumelana kwamafutha
Wonke umuntu uyazi ukuthi amavithamini adlala indima ebalulekile ekudleni okulinganiselayo. Kepha, isibonelo, amavithamini A, D, E awafakwa emzimbeni ngaphandle kwama-lipids, okungukuthi, amafutha, enza amafutha abe enye into ebalulekile, ingasaphathwa eyokuthi asondla ngamandla.
Njengoba sikhumbula, kunamafutha emifino nawezilwane. Eyokuqala imelelwa ngamafutha emifino namantongomane kuzo zonke izinhlobo zawo. Lezi zamuva zitholakala ngobuningi babo kubhotela, ubhekeni, ushizi, imikhiqizo yobisi olubilile namaqanda. Qaphela ukuthi amafutha emifino athatha i-30-40% yokudla, kanti izilwane-60-70 %.
Ungawabala kanjani amafutha ngesisindo esithile? Phindaphinda isisindo esijwayelekile osivele usazi ngo-0.8, bese uthola isabelo esiphansi sansuku zonke ngamagremu. Kunemigomo ebekiwe yeminyaka ehlukene. Ngakho-ke, abesifazane abangaphansi kweminyaka engama-30 kufanele badle ama-90-120 g wamafutha ngosuku. Ngemuva kweminyaka engama-30, inkambiso iyancipha ibe ngu-80-115 g, futhi ngemuva kweminyaka engama-40 - kuya ku-70 g ngosuku.
Ukunotha kwama-carbohydrate
Omunye umthombo obalulekile wamandla ama-carbohydrate, anezinhlobonhlobo zezinhlobonhlobo. Ngokuya ngezakhiwo zazo, zingahlukaniswa ngamaqembu amabili: ama-carbohydrate alula (asheshayo) futhi anzima (ahamba kancane). I-glucose, i-fructose, i-sucrose, ne-lactose ingezinye ezilula. Ama-carbohydrate ayinkimbinkimbi amelwe isitashi ne-glycogen. Ama-fiber nama-pectin abaluleke kakhulu.
Ukusetshenziswa okuphelele kwama-carbohydrate ayinkimbinkimbi kungama-80-85%, isabelo esisele sibalwa ngama-carbohydrate alula. Ungayibala kanjani i-carbs ngawodwana? Khumbula isisindo sakho esijwayelekile uphinde usiphindaphinde ngo-2. Qaphela futhi ukuthi umzimba wesifazane udinga ama-carbohydrate amancane kunowesilisa. Ngakho-ke, ngokwesilinganiso, indoda enendlela yokuphila ejwayelekile inganeliswa ngama-350-380 g wama-carbohydrate ngosuku, kanti owesifazane unama-200-250 g anele ama-carbohydrate. Akunconyiwe ukweqa lo mkhawulo, ikakhulukazi uma ungafuni ukuthola amakhilogremu angeziwe.
Amakholori wokulinganisela
Ukuze uthole ukudla okulinganiselayo, kubalulekile hhayi kuphela isimiso samaprotheni, amafutha kanye nama-carbohydrate, kodwa futhi nesilinganiso sabo esifanele. Odokotela basikisela ukuthi banamathele kulolu hlelo olulandelayo: amaprotheni kufanele anikezwe i-30-35% yokudla, amafutha - 15-20%, ama-carbohydrate - 45-50%. Ungathola ukwakheka kanye nokuqukethwe kwekhalori kwemikhiqizo kumathebula enani lamandla.
Manje ake sithole ukuthi singabala kanjani amakhalori osuku. Lapha sidinga umshini wokubala nale fomula: 655 + (9.6 × isisindo sakho ku-kg) + (1.8 × ubude bakho ngo-cm) - (4.7 × age). Umphumela uba inani lamakhalori ahambelana nemenyu yansuku zonke yokudla okunomsoco. Ngokunemba, kubalulekile ukucabangela umsebenzi womzimba. Ngokuphila kokuhlala phansi, amakhalori atholakalayo aphindaphindwa ngo-1.2, ngokusebenza okulingene 3-4 izikhathi ngeviki-ngo-1.5, ngemithwalo ejwayelekile-ngo-1.7. Uma le arithmetic ikukhathaza, sebenzisa amakhalori wokubala we-inthanethi wokudla okunomsoco.
Isikhathi siyasisebenzela
Ukuhlanganisa umphumela, thola izeluleko eziwusizo zokudla. Ukudla kwasekuseni kufanele kube ne-25% yokudla kwansuku zonke, ilantshi-45%, idina-20%. Ingxenye esele igcinelwe ukudla okulula ngendlela yezithelo, amajikijolo, amantongomane, iyogathi yemvelo nemigoqo yamandla. Vele ungathatheki kakhulu ngabo.
Nciphisa ukudla ushukela. Okungenabungozi, lapho uthi nhlá, ukuphatha njengoswidi noma amakhukhi, kuthathwe esitsheni esidlulayo, kungonakalisa ukudla okunomsoco. Kungashiwo okufanayo ngosawoti. Ziqeqeshe ungafaki usawoti ekudleni okulungile bese ushintsha usawoti wasolwandle ojwayelekile.
Zama ukudla ngasikhathi sinye, ukuze imetabolism iqale ngokuzenzakalela. Bheka ibanga lesikhathi samahora angu-2.5-3 phakathi kokudla bese uhlala phansi ekudleni ngaphambi kwamahora amabili ngaphambi kokulala. Le modi izokhulisa ukusebenza kokudla okunomsoco.
Njengoba ukwazi ukubona, izibalo zingaba nempilo enhle. Ukubala okunembile kukusiza ukuthi wakhe kalula uhlelo lokudla olulinganiselayo. Ngenxa yalokhu, umzimba uzohlala usesimweni esihle, futhi uzokwazi ukungena ngokushesha ngaphandle komzamo owengeziwe.