Ukudla okulinganiselayo

Ukudla okunomsoco noma uhlelo lokudla okunempilo kungenye yezimbalwa ezingadingi umzamo omkhulu nemikhawulo. Umgomo oyinhloko ukudala uhlelo olucacile lwebhulakufesi, isidlo sasemini, isidlo sakusihlwa. Futhi ukudla ukudla okuyigugu kuphela futhi okunomsoco.

Umqondo "wenani lamandla okudla" ubhekise kuma-calories enempilo (amaprotheni, amafutha, ama-carbohydrate, amavithamini, amaminerali, namanye ama-enzyme abalulekile). Ngemuva kokumunca, zinika umzimba amandla adingekayo ukuze usebenze ngokujwayelekile. Uhlelo lokudla okunempilo olulinganiselayo luthuthukisa impilo iyonke futhi lunikela ekwehliseni isisindo noma ekugcineni isisindo esinempilo.

Imenyu yokudla elinganiselayo

Lapho uhlanganisa imenyu yokudla okulinganiselayo, kunezici ezine eziyinhloko okufanele uzicabangele:

Ukudla kokudla okunomsoco

Imenyu kufanele ifake ukudla okunomsoco okuwusizo kakhulu okuqukethe zonke izinto ezidingekayo zomsebenzi othela umzimba wonke. Uma kunokushoda kwamaprotheni, amafutha, ama-carbohydrate, noma amavithamini, lokhu kungaholela ekuqubukeni, isikhumba esomile, ukuqina, ubuthakathaka nezinzipho, ukungasebenzi kahle kwezitho zangaphakathi, njll. Ngakho-ke, udinga ukukhetha ukudla ngokucophelela. Amalebula, amabhokisi, namatafula akhethekile wokuqukethwe kwekhalori namandla enani lokudla okuhlukahlukene angatshela ngqo ngenani lazo lokudla okunempilo.

Ingqikithi yokuhlanganisa imenyu elinganisiwe ilele ebuningini bokudla nekhwalithi yako. Ubuningi bezakhi ezahlukahlukene kufanele buhlulele ukudla kuzo. Lokho wukuthi, ungathola inzuzo engakanani kwikholori ngalinye. Kungakho kungcono ukukhetha ukudla okunesisindo esiphakeme sokudla. Lapho ususa isisindo esiningi ngokweqile, kufanelekile ukucebisa imenyu yakho ngemifino nezithelo.

Ukudla okufanele kakhulu

Ukudla okulungele kakhulu ukudla okunomsoco okusanhlamvu okuhlukahlukene, amasaladi, imifino nezithelo. Futhi, ukukhetha okuhle kungaba inyama enomzimba nenhlanzi, imikhiqizo yobisi enamafutha aphansi, amantongomane, ubhontshisi. Lapho udla ukudla, udinga ukuqapha okuqukethwe kwekhalori yemikhiqizo njengoba eminye ilungile ngamanani amakhulu. Ngenkathi ezinye, ngenxa yokuqukethwe kwekhalori ephezulu, zidinga kancane. Kodwa lokhu akusho ukuthi kuyadingeka ukuyeka, isibonelo, ushokoledi ngokuphelele. Kusho nje ukuthi kufanele udle ukudla okunempilo okuncane ngokusesilinganisweni noma ngenani elilinganiselwe.

Ukudla nsuku zonke kwezakhamzimba kufanele kube kulesi silinganiso:

• amaprotheni - cishe i-15%
• amafutha - 20 - 25%
• ama-carbohydrate - 60 - 65%

Iziphuzo zokudla okunomsoco

Kubalulekile ngokulinganayo ukuthi ukudla okunomsoco kudle inani elithile loketshezi. Ngoba isiza ukukhipha isikhumba, isuse ubuthi emzimbeni, futhi inciphise ingozi yesifo senhliziyo. Umuntu omdala kufanele aphuze isilinganiso samalitha ayi-1.5-2 wamanzi angenalutho ngosuku ukugwema ukuphelelwa amandla. Lapho uhlanganisa ukudla kwansuku zonke, kufanelekile ukukhumbula itiye, ujusi, noma okuqukethwe ikhalori lamanzi amnandi. UWUkudla okunomsoco kuhle ukuphuza cishe amalitha ayi-1,7 obisi masonto onke, kodwa amafutha amancane. Kungcono ukusebenzisa ubisi olugcwele i-calcium. Ukugcina ibhalansi yomswakama, ngaphezu kwamanzi ajwayelekile namaminerali asebenzisa itiye eliluhlaza, namajusi ahlukahlukene angenalo ushukela. Kodwa zonke lezi ziphuzo kufanele uzicabangele lapho ubala inani lansuku zonke lama-calories.

Isikhathi sokudla sokudla okunomsoco

Ukusebenza kokudla okunomsoco futhi kuya ngesheduli yokudla. Ukhiye oyinhloko empumelelweni ukuzijwayeza ukwehlukanisa indlela odla ngayo ibe yizidlo ezintathu eziyinhloko: ibhulakufesi, isidlo sasemini nedina. Ngesikhathi esifanayo, kubalulekile ukupenda imenyu ngendlela ekhethekile. Ukuze ukudla kwasekuseni nantambama kuqukethe ama-calories amaningi bese kuthi kwakusihlwa kube okumbalwa ngangokunokwenzeka. Njengoba umzimba womuntu usebenza ngokuzikhandla emini, izinto ezitholakalayo zingangena ngempumelelo futhi zidliwe, futhi ebusuku umuntu uyaphumula. Ngakho-ke zonke izinhlelo kufanele futhi zigcinwe zizolile. Ngaleyo ndlela unikeza umzimba ithuba lokuzihlela ngaphandle kobunzima. Kungcono ukuba nesidlo sakusihlwa esingaphansi kwamahora amathathu ngaphambi kokulala.

Ukuvivinya umzimba ngenkathi udla ngokulinganisela

Ukudla ikhalori kuhlobene ngqo nomsebenzi womzimba (ophansi, olinganiselayo, futhi ophakeme). Ukudla okunomsoco kuhlobene kakhulu nomsebenzi womzimba, ngakho-ke udinga ukusebenzisa amakhalori abalulekile futhi usebenzise amaningi awo ngokulingene.

Izindleko zamandla, kanye nenani lamandla lomkhiqizo, zikalwa ngama-calories. Kuyadingeka ukuqala kusuka kunkomba ye-1200 kcal ngoba lokhu kungubuncane obudingekayo kuzindleko eziyisisekelo zomzimba nokugcina impilo ejwayelekile. Ngakho-ke, lapho umuntu ehamba kakhulu, ama-calories amaningi.

Imithetho eyisisekelo yokudla okunomsoco

1. Kuyafaneleka ukusebenzisa ama-calories amaningi njengoba umzimba ungadla ngokudla okunomsoco ngosuku ngokudla okunomsoco.
2. Kungakuhle uma udle kahle. Ngokwesilinganiso esilinganiselwe sezakhi 1: 1: 4, izinkomba zokuqala ezimbili zingamaprotheni namafutha, kanti eyokugcina ngama-carbohydrate.
3. Kuyafaneleka ukushintsha njalo izingxenye zokudla, ukuhlukanisa ngoba, ngale ndlela, ukushoda kwezinhlobo ezahlukene zomsoco kugwenywa.
4. Lapho unciphisa isisindo, kufanelekile ukuqapha ukushintshashintsha kwesisindo nokudla inani eliphansi lama-calories. Uma isisindo sesibuyele kokujwayelekile, lapho-ke usungakwazi ukukhokhela ngokugcwele nangokuhlukahluka izinzuzo zokudla okunomsoco.
5. Ukudla okunomsoco kusekelwe ekudleni kwesintu okuthathu, kepha ukudla okulula okuncane nakho kuvunyelwe phakathi kwesidlo sasekuseni nesasemini nesasemini nesasebusuku. Ukudla okungeziwe okukhanyayo ngeke kulimaze kepha kuzonikela ekwehliseni isisindo uma ungadluli ngaphezu kwevolumu yansuku zonke yekhalori esunguliwe.

Imithetho eyengeziwe

• I-fibre engagayeki inegalelo elikhulu ekusebenzeni kwepheshana lamathumbu, futhi iyalihlanza. Le micu itholakala ezinhlamvini, okusanhlamvu, imifino, okusanhlamvu okuphelele nakumajikijolo.
• Yize amafutha ebalulekile emzimbeni, kufanele uwagcine ebuncane. Ukudla inani elikhulu lamafutha nsuku zonke kungaholela ekutheni isifo sokuqina kwemithambo yegazi kanye nesifo senhliziyo. Ngokudla okunomsoco, kufanele ubeke okunye kokuthosiwe ngokudla okubhakiwe noma okubilisiwe.
• Kungcono ukuyeka ushukela ukukhuthaza ukunciphisa umzimba. Izithelo zingathatha indawo yamaswidi, zithuthukise inhlalakahle jikelele, ukubukeka, kanye nempilo yonke.
• Ukudla usawoti omningi kungaholela ekubeni nomfutho wegazi ophezulu, njengoba usawoti wetafula ungumthombo we-sodium. Ngakho-ke, kubalulekile ukunciphisa inani likasawoti ekudleni. Kungcono futhi ukusebenzisa usawoti one-iodized.
• Vele, ezimweni eziningi, kunzima kumuntu omdala ukuyeka. Kepha kufanele ulinganisele inani labo lapho lisetshenziswa futhi ungaphenduli utshwala bube yinto ehlala njalo yokudla kwansuku zonke. Ngaphezu kokuthi i-alcohol inama-calories amaningi, ivuselela izifiso zokuthola ukudla, okuzoholela ekwephuleni ukudla okunomsoco.