Okuqukethwe
Usuyazi vele ukuthi udinga ukusebenzisa amakhalori amaningi ukunciphisa umzimba kunalokho okudlayo ekudleni. Kodwa-ke, kunamaphuzu ambalwa abalulekile okufanele awacabangele lapho ulahlekelwa isisindo. Ukuphumelela ekwehliseni isisindo akuxhomekile kuphela ekushodweni kwekhalori ekudleni, kodwa futhi nokudla okunomsoco, ukuzivocavoca umzimba njalo, uhlobo lokuphuza, ukulala ngokwanele nethoni enhle yengqondo.
Ibhalansi yokudla okunempilo kusho isilinganiso sezinto zayo eziyinhloko - amaprotheni, amafutha nama-carbohydrate. Zonke zidingeka ngokulinganayo ngomzimba, kepha ngobuningi obuhlukile.
Amaprotheni ekudleni kwalabo abalahlekelwa isisindo
Zonke izicubu namaseli omzimba - imisipha, izitho zangaphakathi, amasosha omzimba, ukujikeleza kwegazi, izinhlelo zehomoni - aqukethe amaprotheni. Ngakho-ke, kufanele sithole amaprotheni anele ekudleni.
Amaprotheni aphelele futhi anenkinga. Ama-amino acid abalulekile, esingathola kuwo kuphela, enza iphrotheni ephelele.
- Amaprotheni aphelele atholakala enyameni, enkukhu, enhlanzini, emaqanda naseshizi.
- Sithola amaprotheni anamaphutha kusuka kubhontshisi, okusanhlamvu, amantongomane.
Izidingo zamaphrotheni zisukela ku-0,8 g ziye ku-1,2 g ngekhilogremu lesisindo somzimba, uma ungadingi ukunciphisa umzimba (izincomo ze-WHO). Uma uncike futhi usebenza ngokwengeziwe, udinga amaprotheni amaningi. Futhi, isidingo samaprotheni siyanda ngokulahleka kwesisindo. Ngakho-ke:
- Ngokukhuluphala ngokweqile, udinga ukusebenzisa u-1-1,2 g wamaprotheni ngekhilogremu ngalinye lesisindo sakho.
- Ngesisindo esingeqile, isilinganiso esingu-1,5-2 g kufanele sithathwe.
- Abantu abahle kancane abadinga ukwehlisa isisindo esingeqile kufanele bagxile ku-2-2,2 g.
Ama-80% wamaprotheni ekudleni kufanele aqhamuke emithonjeni yezitshalo.
Amafutha ekudleni kwalabo abalahlekelwa isisindo
Amafutha ayingxenye ebalulekile yokudla okunomsoco, ngoba abhekene nokuvuselelwa kwesikhumba, ukwenziwa kwamavithamini ancibilika ngamafutha, ukuhlanganiswa kwamahomoni nokuvikelwa kwezitho zangaphakathi. Ziphinde zenze ukudla kube mnandi futhi zisize ukulawula ukuthanda ukudla.
Amafutha agcwele noma agcwele. Amafutha asuthisiwe atholakala enyameni, enkukhuni, emikhiqizweni yobisi, ushizi, ibhotela, ukhukhunathi nasemafutheni esundu. Imithombo yamafutha angenayo i-unsaturated - amafutha amaningi emifino, inhlanzi, amantongomane, imbewu.
Uhlobo lwamafutha oluyingozi futhi oluyingozi kakhulu ngamafutha e-trans (margarine), atholakala emikhiqizweni eminingi ye-confectionery. Amafutha e-Trans aholela ekukhuluphaleni, ukuphazamiseka kwe-metabolic, nesifo senhliziyo nemithambo yegazi. Kufanele zigwenywe.
Ama-omega-3 fatty acids abaluleke kakhulu kulabo abanciphisa isisindo. Zitholakala ezinhlanzini, izengezo zamafutha ezinhlanzi, nakulawo mafilakisi nasecamelina. Omega-3s amazinga aphansi e-cholesterol, athuthukisa ukunikezwa kwegazi ebuchosheni nakumaseli, asheshise izinqubo ze-metabolic, ngaleyo ndlela anikele ekwehliseni isisindo.
Izidingo zimi kanje:
- Ngokukhuluphala ngokweqile - 0,4-0,6 g ngekhilogremu lesisindo somzimba;
- Isisindo - 0,7-0,8 g ngekhilogremu lesisindo somzimba;
- Ngesisindo esijwayelekile - 0,9-1,1 g ngekhilogremu lesisindo somzimba ngamunye.
I-1/3 yamafutha asetshenzisiwe kufanele aqhamuke emithonjeni egcwele, futhi 2/3 emithonjeni engagcwalisiwe.
Ama-carbohydrate ekudleni kwalabo abalahlekelwa isisindo
Ama-carbohydrate asebenza njengomthombo wamavithamini, amaminerali kanye nefayibha, ondla imisipha ngesikhathi somzimba, futhi abalulekile ekusebenzeni kobuchopho okujwayelekile.
Ama-carbohydrate alula futhi ayinkimbinkimbi. Ezilula zitholakala kukho konke ukudla okuqukethe ushukela nezithelo, okuyinkimbinkimbi - okusanhlamvu, imidumba nemifino.
Umzimba usebenzisa amandla amaningi ekucubunguleni ama-carbohydrate ayinkimbinkimbi. Lokhu kuqinisekisa inhlalakahle nokusutha kwesikhathi eside. Ngakho-ke, ama-80% ama-carbohydrate ekudleni kufanele abe yinkimbinkimbi.
I-fiber yokwehlisa isisindo ibaluleke kakhulu. Itholakala kugobolondo lwezinhlamvu, imifino, amakhambi, amajikijolo nezithelo. Kanye namaprotheni namafutha, i-fiber iqinisekisa ukusutha kwesikhathi eside futhi ithuthukise ukusebenza kwamathumbu. Izinga le-fiber yansuku zonke ngu-25 g.
Inani lama-carbohydrate ekudleni kunqunywa ngokubalwa kokudla kwekhalori kwansuku zonke kwamaprotheni namafutha. Igremu elilodwa lamaprotheni negremu elilodwa lama-carbohydrate linama-calories angu-4, kanti igremu elilodwa lamafutha liqukethe ama-calories ayisishiyagalolunye.
Ukuthola izidingo zakho:
- Phindaphinda inani lamaprotheni ngamagremu ngo-4;
- Phindaphinda inani lamafutha ngamagremu ngo-9;
- Faka imiphumela 1 no-2;
- Susa isamba esingu-1 no-2 kokudla kwekhalori nsuku zonke;
- Hlukanisa inombolo evelayo ngo-4.
Lokhu kuzokutshela ukuthi udinga ama-carbs amade kangakanani.
Inani eliphelele lama-carbohydrate ngosuku akufanele liwele ngaphansi kuka-100 g.
Ukuzivocavoca ukuze ulahlekelwe isisindo
Abantu abangaqeqeshiwe bangaqala ngokuhamba okulula nokuzivocavoca okulula kwe-cardio. Njengoba uzivocavoca umzimba, ungangeza ukusebenzisa kwasekhaya noma ukujima. Umzimba uzivumelanisa kancane kancane nokuqeqeshwa, ngakho-ke kudingeka uqiniseke ukuthi imisebenzi yezemidlalo inika imiphumela.
Ukushisa amafutha kubantu abakhuluphele kancane, kufanele ukhethe uhlelo olunamandla kakhulu, olufana nokuqeqeshwa kwesifunda futhi wenze imizuzu eyi-150-300 ye-cardio ngesonto.
Ezinye izinto zokunciphisa isisindo ngempumelelo
Ezinye izinto zifaka phakathi umsebenzi oyisisekelo, uhlobo lokuphuza, ukulawula ingcindezi, ukulala ngokwanele, nokudla.
Umsebenzi oyisisekelo ukuhamba kwakho empilweni yansuku zonke, okungukuthi, umsebenzi ongewona wokuqeqesha. Uchitha amakhalori kunoma yimuphi umsebenzi, futhi lapho usebenza ngokwengeziwe ekhaya, amandla owasebenzisa kakhulu.
Amanzi asiza ukugaya ukudla, aqede ukukhukhumala, athuthukise ukulawulwa kwesifiso sokudla, futhi avuselele nezinqubo zokugaya umzimba. Uma uphuza amanzi apholile, umzimba wakho usebenzisa ama-calories ukuwafudumeza. Futhi amanzi ahlanzekile angumthombo kasawoti wamaminerali, abalulekile ekwenziweni komzimba. Ngokwesilinganiso, udinga ukuphuza amalitha ayi-1,5-2 wamanzi ahlanzekile ngosuku.
Ukulawulwa kwengcindezi kubalulekile ngoba ukudla kakhulu ukuzitika ngokweqile kwenzeka ngezikhathi zokuxineka. Ngesikhathi sokuxineka, umzimba ukhiqiza i-hormone cortisol, egcina amanzi emzimbeni, afihla ukwehla kwesisindo.
Ukulala ngenkathi ulahlekelwa isisindo kufanele kube amahora angu-7-9. Ukuncishwa ubuthongo njalo kubanga ukukhathala, ukuhlanganiswa kwe-hormone eshiwo ngenhla i-cortisol, kukwenza udle ngokweqile, futhi kunciphise ukuzwela kwe-insulin, okwenza uzizwe ulambile unomphela futhi uhlela kabusha umzimba wakho ukugcina amakhalori.
Lapho ukhuluma nge-insulin, kubalulekile ukuthi wazi ukuthi ukudla i-insulin kusiza ukulawula uketshezi kwale hormone. Umzimba ukhiqiza i-insulin ekuphenduleni ukudla. Umsebenzi wehomoni ukuqondisa izakhi kumaseli omzimba. Lapho ushukela egazini lakho ukhuphuka ngemva kokudla, amazinga akho e-insulin ayanda futhi kuba nzima kakhulu ukulawula isifiso sakho sokudla. Linganisa ubuhle nobubi bokudla okudala nokuhlukanisiwe, bese unquma ukuthi yini ekufanele kakhulu.
Inani lokudla kufanele likulungele, into esemqoka ukugcina umbuso - hhayi ukulamba noma ukudla ngokweqile, kepha ukudla ngendlela elinganiselayo, ngokuya ngezidingo zomzimba wakho. Ukuvivinya umzimba njalo, ukulala ngokwanele, amanzi ahlanzekile nokulawulwa kwengcindezi kuzoba yizinsiza zakho ezingabonakali zokwehlisa isisindo.