Okuqukethwe
Lokhu kudla kusetshenziswa nguDemi Moore, uNaomi Campbell, uCourtney Cox, uTommy Hilfiger. Ubuhle bokudla bukhona kuyo yonke indawo, kufanelekile kuwo wonke umuntu, into esemqoka - ukuqonda umgomo walolu hlelo lokudla okunempilo.
Ngokomqondo wombhali wokudla, isazi semvelo esingudokotela waseMelika uJames D'Adamo, konke ukudla kuhlukaniswe kwaba wusizo, ukungathathi hlangothi, futhi kuyingozi emzimbeni womuntu kuye ngeqembu lakhe legazi.
Ngakho-ke bonke abantu emhlabeni bahlukaniswe ngezinhlobo ezi-4:
Igazi elingu-1 - abazingeli
2 igazi Abalimi
3 igazi Imihambima
Igazi elingu-4 - imfihlakalo, ingxube yezinhlobo ezimbili zegazi
Uhlobo lokuqala lwegazi
Lolu hlobo lwegazi ngoludala. Kusuka kuyo inqubo yokuziphendukela kwemvelo kwavela amanye amaqembu. I-33,5% yabantu ingeyalolu hlobo.
Inzalo yabantu bokuqala yaba nohlelo lokugaya ukudla oluqinile, kepha olulondolozayo. Ziyakwamukela okunzima ngamaprotheni amaningi enyama, kepha kunzima ukugaya ezinye izinhlobo zokudla, njengemifino.
Okudingayo:
- Izinhlanzi (i-salmon, sardine, herring, halibut, perch)
- Ukudla kwasolwandle (izimfanzi, izimbaza, izimila zasolwandle)
- inyama ebomvu
- Offal (isibindi)
- Amafutha e-Olive
- Ama-Walnuts
- Izinhlamvu eziqhakazile
- Amakhiwane kanye umlimi unquma
Yini okufanele uyigweme:
- Izinhlamvu eziningi ze-carbohydrate (oats, amabele, ummbila)
- I-Rye nama-lentils
- Ubhontshisi
- Imikhiqizo yobisi enamafutha
- Zonke izinhlobo zeklabishi nama-apula
Inani elikhulu lamaprotheni ezilwane ngeke lilimaze, kepha tshala ukudla okunomsoco omkhulu - kungakhipha Futhi akunconywa ukuthi udle usawoti omningi nokudla okubangela ukuvutshelwa, njenge-sauerkraut noma ama-apula.
Uhlobo lwesibili lwegazi
Lolu hlobo luvele ekushintsheni kusuka kubantu abanendlela yokuphila yasendulo (abazingeli) eya esitimeleni sempilo esime kahle, sezolimo. Ama-37,8% wabantu angabamele lolu hlobo. Izici zesici - ukungaguquguquki, impilo yokuhlala phansi, ukuzivumelanisa okuhle nomsebenzi weqembu, inhlangano.
Abalimi kulula kakhulu kunabanye ukushintshela ekudleni okungadliwayo, ngoba kungcono bagaye ukudla kwezitshalo, ikakhulukazi imifino nezithelo. Abaphethe iqembu lesibili legazi banamasosha omzimba abuthakathaka kunalawo okuqala, kodwa azinzile.
Okudingayo:
- Izithelo (ikakhulukazi uphayinaphu)
- imifino
- Amafutha omifino
- Imikhiqizo ye-Soy
- Imbewu namantongomane
- Okusanhlamvu (ngokulinganisela)
Yini okufanele uyigweme:
- Zonke izinhlobo zenyama
- Iklabishi
- Imikhiqizo yobisi enamafutha
Ngaphandle kokubekeka kokutshala ukudla, i-croup kufanele iphathwe ngokuqapha. Kungcono ukudla amahlumela, njengokolweni nemash.
Iqembu lesithathu legazi
Abantu abaneqembu lesithathu legazi eMhlabeni cishe amaphesenti angama-20.6 wabantu bonke. Lolu hlobo lwegazi luvele ngenxa yokufuduka kwezinhlanga, lunamasosha omzimba novalo olulinganiselayo. Abantu abanegazi lohlobo lwesithathu lwama- “omnivores”, bayalulekwa ngokudla kohlobo oluxubekile. Kepha okusanhlamvu kufanele kungahlali kude.
Okudingayo:
- Zonke izinhlobo zemikhiqizo yobisi
- Inyama (iwundlu, iwundlu, unogwaja)
- Isibindi nesibindi
- Imifino eluhlaza
- amaqanda
- Ilayisense
Yini okufanele uyigweme:
- Okusanhlamvu (ikakhulukazi ukolweni, i-buckwheat)
- Amantongomane (kufanele agweme amakinati)
- Amakhekhe
- Ezinye izinhlobo zenyama (inyama yenkomo, iTurkey)
Iqembu lesine legazi
Bangu-7-8% kuphela abameleli beqembu lesine legazi emhlabeni. Leli gazi bekungumphumela wokuhlanganiswa kwezinhlobo ezimbili eziphikisanayo - abalimi kanye nemizulane. Abathwali banamasosha omzimba aphansi kanye nomgudu wokugaya ukudla obucayi, ngokujwayelekile, bahlanganisa abamele abaqinile nababuthakathaka bamaqembu abo omzali. Abantu abaneqembu legazi lesine bafanele ukudla okuxubeke ngokulingene.
Okudingayo:
- Imifino eluhlaza
- kwaselwandle
- Izithelo (uphayinaphu)
- Tofu
- Inyama
Yini okufanele uyigweme:
- Okunye okusanhlamvu (i-buckwheat, ummbila)
- Ubhontshisi
- Sesame
I-caveat ekhethekile yokuthi "izimfihlakalo" kukhona ukudla okuningi okungadliwa ngokulinganisela, kodwa lapho kungcono ukuzikhawulela ekudleni. Imikhiqizo enjalo ihlanganisa inyama nemifino.
Ukuthola okuningi ngokudla kohlobo lwegazi bukela ividiyo engezansi:
