Okuqukethwe
Mayelana nemithetho ezintweni ezahlukahlukene ezibalulekile - amavithamini namaminerali - sizwile kaningi. Mhlawumbe ngamunye wethu uthathe amavithamini esikhathini esithile sokuphila. Lezi zinto zibizwa ngokuthi “ama-micronutrients” ngoba inani lazo lincane ngokwedlulele uma liqhathaniswa nenani lokudla, futhi alikho iqhezu elibonakalayo lobukhulu besidlo noma ibhalansi yamandla omzimba. Kepha zinjani izinto ngama "macronutrients" - amaprotheni, amafutha, kanye ne-carbs? Ingabe akhona amanani "afanelekile" alezi zakhi zomzimba? Ingabe kukhona ubuncane obuyimpoqo noma ubuningi? Ingabe kukhona okuhle noma okubi "ukudla ngokweqile" ama-carbs? Amafutha "angondlekile"?
Ngokumangazayo, ngaphandle kwezindinganiso eziphansi ezidingekayo zamaprotheni nama-amino acid abalulekile, nezinhlobo ezimbili zamafutha abalulekile, nawo wonke amanye amanani okusetshenziswa kwama-macronutrients, njengamanje yindawo engacwaningwa kahle yolwazi mayelana nokudla, okwenza izingxabano ezinkulu. Kuze kube manje, isayensi esemthethweni ayikwazi ukuncoma inani elilungile kuwo wonke umuntu isilinganiso se-P / C / F. Noma iziphi izinombolo ohlangane nazo ezincwadini kungaba izincomo ezizimele noma usayizi wesilinganiso esinikezwe ngokwezibalo nakubantu abahlukile, zingamukeleka ngamazinga ahlukahlukene. Okuwukuphela komqondo okuyi-caloric - okungukuthi, ibhalansi yamandla ephelele inquma ukuthi isisindo esikhathini esizayo siyasiguqula kanjani isisindo, cishe kungakhathalekile ubukhulu bezinto ezithile zokudla. Ngezansi sizotshela ngamaphuzu asemqoka ahlobene nenani nohlobo lwama-macronutrients ahlukahlukene, futhi sinikeze nemithetho ekhona emhlabeni. Labo abanesithakazelo kuphela ekutholeni okufingqiwe nasezinombolweni, bangeqa kuze kube sekupheleni.
Amaprotheni
Ngokungangabazeki, amaprotheni yiwona abaluleke kakhulu kuma-macronutrients. Uma kungekho monakalo omkhulu empilweni yomuntu ongabangelwa cishe awekho ama-carbs noma awekho amafutha (ngaphandle okuncane), ukungabikho kokudla kwamaprotheni anele amasonto ambalwa, kwesinye isikhathi izinsuku, kuyingozi kuzo zonke izinhlelo zomzimba, kufaka phakathi lezo ezizobonakala ngokushesha ekusebenzeni kwamasosha omzimba, ukwakheka kwegazi, ikhwalithi yesikhumba, izinqubo zokuphulukisa / ukululama.
Izindinganiso eziphansi zokusetshenziswa kwamaprotheni esewonke nama-amino acid ngamunye zazinqunywa. Isikhathi eside, bathatha uhlobo lwemithetho ephoqelekile kuwo wonke amazwe nasezingeni lomhlaba jikelele. Emazweni amaningi, afinyelela ku-0.8-1 g wamaprotheni ngekhilogremu ngalinye lesisindo somzimba, inqobo nje uma usizo lweprotheyini (ngezindlela ezahlukahlukene luchazwa ngokuhlukile). Ezingeni lezwe lethu lonke ukudla okugcwele kwamaprotheni kubhekwa njengokunye, lapho okungenani ama-50% wamaprotheni avela emithonjeni yezilwane.
Kepha maqondana nomkhawulo ophezulu wokudla kwamaprotheni, akukabikho ukuqiniseka. Imithetho yohlu oluphephile lokusetshenziswa kwamaprotheni okubizwa ngokuthi yi-100-160% ejwayelekile. I-WHO iphetha ngokuthi okungenani kabili inani lamaprotheni ahlobene nokujwayelekile kuphephile. Kumazinga aseMelika, ukutholwa kwamaprotheni okwamukelekayo kubhekwa ebangeni elingu-10-35% lokusetshenziswa kwamandla (kucatshangelwa ukuthi kudliwe kahle).
Ucwaningo oluningi lukhombisa ukuthi inani elikhulu labantu lisebenzisa amaprotheni ngobuningi obungaphezu kuka-2 g / kg ngaphandle kwemiphumela emibi. Ngakolunye uhlangothi, ezimweni zokwehluleka kwezinso noma ukuphazamiseka kwendlela yokugaya ukudla amaprotheni amaningi ngokweqile angalimaza umzimba. Kubalulekile ukwazi kulabo ababambe iqhaza ekwakheni umzimba nakwezinye izivivinyo zamandla, ngoba yize iqiniso lokuthi ukuhlolwa kuye kwafakazela ukuthi ukutholakala kwamaprotheni angaphezu kuka-2G / kg akuzange kuthuthukise ukukhula kwemisipha nokusebenza kwezemidlalo (nakwezemidlalo engeyona enobudlova ngaphezu kuka-1.5 g / kg), inkolelo ethandwa kakhulu yokuthi "lapho udla kakhulu amaprotheni, imisipha iyokhula kakhulu".
Kukhona isifundo esihlukile mayelana nomphumela omubi wokusetshenziswa kakhulu kwamaprotheni ezinso, ukukhula, kanye nokugcinwa kwamathambo aphilile, amatshe ezinso, nesifo senhliziyo. Kepha imiphumela eminingi isenempikiswano futhi akukho okwenziwayo okucacile okwamanje okungenziwa, okungenani kulezi zigaba ezingenhla.
Kepha kubalulekile ukukhumbula ngokunikeza umzimba amanzi amaningi ngenkathi usebenzisa amaprotheni amaningi: ngokungafani namanye ama-macronutrients, amaprotheni awakwazi ukushiswa ngokuphelele ngumzimba, ngakho-ke i-nitrogen engasetshenziswanga iboshwe e-urea futhi ikhishwe egazini nge izinso, futhi le nqubo idinga amanzi amaningi.
Futhi, akubona bonke abantu abangathola inani elikhulu lamaprotheni. Kumuntu kulula ukudla amaprotheni angama-200-300 g ngosuku, abanye abantu bagaya kabi amagremu ayi-150. Kunemibiko yokuthi ngokwengxenye, ikhono lokugaya inani elikhulu lamaprotheni linqunywa kusengaphambili ngofuzo, nakwabanye abantu baseNyakatho - abantu abangaphezu kwama-99% abantu babekezelela kalula izindinganiso zamanje, amanani amaprotheni nsuku zonke.
Mayelana nokusetshenziswa kokudla okunamaprotheni amaningi okwehlisa isisindo, ukudla okunjalo kufakazele amaphuzu amabili amahle:
- Amaprotheni - i- "saturating" macronutrient. Inikeza ukusutha okude kakhulu, futhi inikeza "umphumela we-thermic" ophakeme kakhulu.
- Amaprotheni, ekwandeni okwengeziwe ekudleni okungenawo amandla, ayasiza ekugcineni imisipha ngesikhathi sokulahlekelwa isisindo.
Izindlela eziningi zokwehlisa isisindo zisebenzisa ukudla okunamaphesenti amaningi amaprotheni njengokunethezeka kakhulu, noma "okusebenzayo" okwehlisayo kwesisindo. Yize ukuhlolwa okuqondile kukhombisa ukuthi icala elikhulu lisekhona kuma-calories, ukusutha, nokugcina imisipha, kusobala, izinto ezibaluleke kakhulu ezithinta ngokungaqondile ukusebenza kwesikhathi eside kokudla.
Futhi, kunokudla okudumile lapho amaprotheni angadliwa khona ngobuningi obungenamkhawulo, futhi awukwazi ukudla cishe noma yini enye. Lokhu kudla kuyasebenza ngempela, ngoba inani eliphakeme lamaprotheni nsuku zonke elikwazi ukucubungula isibindi nezinso, lingu-250-400 g, okusobala ukuthi lingaphansi kwesilinganiso sakho sansuku zonke sekhalori (2000 - 3000 kcal).
Kodwa-ke, kulabo abazama ukuphila ngokudla okunjalo, kuyasiza ukwazi ngezimpawu zamaprotheni anobuthi nokuqapha impilo yezinso zabo. Okuhlekisayo ukuthi ubuthi obunamaprotheni esiNgisini buvame ukubizwa ngokuthi “indlala kanogwaja”. Kuqale kwachazwa kumaNdiya aseNyakatho Melika abephoqwa ngezikhathi ezithile zokuphila enyama nje enamafutha aphansi onogwaja. Uma phakathi nesonto bengakutholi okunye ukudla okunamafutha noma kwe-carbohydrate, bashushiswa, isifo sohudo, ikhanda, ubuthakathaka nendlala engalawuleki.
Ngakho-ke, ukunquma indlela odla ngayo, khumbula konke lokhu okungenhla bese ukhetha okukufanele.
Amafutha
Inkinga yokusetshenziswa ngokwanele kwamafutha yehlela emibuzweni ehlukene:
- Ukuhlinzeka ngamafutha acid abalulekile (i-omega-6 ne-omega-3).
- Ukunikezwa kokugaya okwanele
- Ukwenziwa ngcono kwezingozi zezifo ezahlukahlukene ezingaba khona.
Ake siqale ngeqiniso lokuthi amanye amafutha (i-omega-6 ne-omega-3) abalulekile, umzimba awukwazi ukuwenzela wona wodwa futhi kufanele uwuthole ekudleni. Yize leli qiniso lifakazelwa nakanjani, ubukhulu bezidingo zabantu kulezi zithako abusungulwa, kunconywe inkambiso ye-WHO iphansi ngokwanele (i-AI - Ukudla okwanele) i-omega-3 ingu-0.5%, okuqukethwe kwamakhalori (lapha okuzobhekiswa kukho konke, uma kungashiwo ngenye indlela, amaphesenti asho inani lamandla adle inani lonke le-omega-6 2.5%. Ukwehluleka okukhulu kwenzeka lapho ukusetshenziswa kuphindwe kaningana, futhi ukuntuleka kwe-omega-6 kubonakala, okokuqala nokuphambili, esikhumbeni nasesibindi, naku-omega-3 ngezimpawu zemizwa.
Amazwe ahlukene anamanani athe ukwehluka ngobuncane obuvumelekile, kepha, njengoba kuzoxoxwa ngokuqhubekayo, ukweqiwa kwala manani kuyasiza kakhulu, ngakho-ke imvamisa kusethwa ibanga elithile elinconyiwe.
Ngokombono wethonya ekugayeni, amafutha akhuthaza ukumuncwa kwamavithamini ancibilikayo anamafutha, kanye nokunciphisa ukuhamba kokudla ngomgudu wokugaya ukudla, okuthuthukisa ukumuncwa kokudla okungagayeki. Ukwehlisa inani lamafutha elingaphansi kwama-20% kuyingozi ngoba kudala ubungozi bokumuncwa okungekho emthethweni kwezinye izakhamzimba futhi kuswele ama-acid abalulekile.
Ake sibheke ekusebenzeni komzimba wamafutha ahlukahlukene kanye nomthelela wawo ezingcupheni ezahlukahlukene.
Ngokombono wokwehliswa kwe-cholesterol egazini, ikakhulukazi i-LDL, kuyasiza ukunciphisa inani lamafutha agcwele kanye nama-TRANS ekudleni. Ezinkambisweni zomhlaba wonke zesimanje kuchazwa njengokuvunyelwa okuphezulu, u-10% ugcwele futhi u-1% wamafutha we-TRANS, kepha ilungelo liyanconywa, uma kungenzeka, ukunciphisa inani labo ngaphakathi ukuze kugcinwe ukudla okunomsoco.
Ngenkathi i-polyunsaturated fatty acids inciphisa kakhulu inani le-LDL futhi inyuse i-HDL. Ngokuya ngemikhawulo, okuzoxoxwa ngayo ngezansi, kunconywa ukuthi wandise isabelo sabo ekudleni. I-omega-3 yePolyunsaturated inciphisa ukwakheka kwe-thrombus, ngakho-ke ukwanda kwesabelo sabo nakho kubhekwa njengokulusizo kumongo wokunciphisa i-CVD.
Kepha imikhawulo enanini eliphezulu lamafutha we-polyunsaturated, ikakhulukazi i-omega 3, inamandla kakhulu. Amafutha e-Polyunsaturated uma esetshenziswa kakhulu, aholela ekuqiniseni inqubo ye-lipid peroxidation, ebulala ulwelwesi lweseli. Okwenza isimo sibe nzima kakhulu ukusweleka kukavithamini E. inani Eliphezulu manje elivunyelwe amazinga aphesheya ngu-9% we-omega-6 no-2% kuya ku-omega-3 ngendlela ye-alpha-linolenic acid (khumbula, lena yi "imifino" I-omega-3 evela ku-Flaxseed nakoyili wesoya, ama-walnuts, njll.). Ukwengeza kuvunyelwe kufika ku-2g (ngokuya ngemikhuba yase-USA nakwamanye amazwe kuze kufike ku-3 g) “long-chain” omega-3 (omega-3 from fish oily, DHA + EPA, docosahexaenoic + eicosapentaenoic acid).
Ngaphandle kwakho konke okungenhla, kubantu abaphilile, isayensi yesimanje ayinaso isisekelo sezincomo zanoma yiluphi uhlobo lwamafutha ekudleni. I-WHO kanye namazwe amaningi ahlalela amafutha njengamukelekayo, uhla lwama-20-35% wamandla esewonke wansuku zonke. Kepha kumuntu othize kunganconywa amanye amanani, uma lokhu kuqinisekisa ukuba lusizo kokudla nokuphepha kwawo.
Kafushane ngokubaluleka kwamafutha okwehlisa isisindo somzimba. Izilingo zifakazele ukuthi ekwehliseni isisindo inani lamafutha ekudleni alinalo inani, amakhalori nje. Imvamisa, izinkinga zesikhumba, isibindi, nezitho zokuzala zabesifazane ziyancipha, ngokungazi, zinciphisa ukungenwa kwamafutha kuye cishe ku-zero, kucatshangelwa ukuthi kuzothinta kahle amafutha abo. Kuyinkohliso eyingozi kakhulu, amafutha adliwayo “awahambi emaceleni”, futhi ukuntuleka okunjalo kwamafutha akwamukeleki!
Kwabesilisa, kungabaluleka ukuthi inani elikhulu lamafutha ekudleni lonyusa amazinga e-testosterone, ngokungaqondile, ngomthelela ekusebenzeni nasekucineni kwemisipha esikhathini eside okufaka isandla kukho kokubili ukwehla kwesisindo nezinye izinguquko.
Futhi kubo bonke abantu abanciphisa isisindo kuyasiza nokwazi ukuthi ukufaka amafutha ekudleni, ikakhulukazi amaprotheni, kwandisa umuzwa wokusutha ngokunciphisa ukuhamba kokudla ngomgudu wokugaya ukudla.
carbohydrate
Ama-carbohydrate awumthombo oyinhloko wamandla kubantu abaningi, kepha ukusetshenziswa kwawo ngabantu abehlukene kwehluke kakhulu. Lo mqondo "obalulekile", njengasesimweni samaprotheni (ama-amino acid abalulekile) noma amafutha (ama-fatty acid abalulekile), esimweni sama-carbohydrate, akhona. Alikho izinga eliphansi lama-carbohydrate aphelele noma uhlobo oluthile. Akukho ukusetshenziswa okujwayelekile ngaphansi kwalokho okungaba yingozi empilweni yabantu abaningi.
Kodwa-ke, ukuqinisekisa izidingo zansuku zonke (ikakhulukazi, ubuchopho), umzimba udinga cishe i-100g kashukela ovame ukuqhamuka kuma-carbohydrate kanye ne-glycogen yesibindi. Ukusetshenziswa isikhathi eside ngokwanele kokudla kwe-carbohydrate, kuholela ecaleni lapho kukhiqizwa i-glucose esibindini kusuka kuma-protein ngenkathi kwenziwa i-gluconeogenesis, kanye ne-glucose esetshenzisiwe ngokwengxenye esikhundleni semizimba ye-ketone.
Le nqubo ibekezelelwa ngendlela ehlukile ngabantu abehlukene, abanye abantu abakuqapheli ukungabi khona kwama-carbs ekudleni, kanti abanye babhekana nokungakhululeki okukhulu, kuze kube yilapho iphunga le- “acetone” livela kubantu lapho i-ketosis. Ngakho-ke, ngamazinga amaningi, akunconywa ukunciphisa ukudla kwe-carbohydrate ngaphansi kwenani elingaba ngu-100g, noma iningi labantu lingenankinga ngokudla amaprotheni ngokweqile abanye abanakho ngama-carbohydrate aphansi.
Kepha maqondana nama-carbohydrate, kukhona enye, mhlawumbe inkinga enkulu, futhi ibizwa ngokuthi “ushukela”. Ngokuqondile, ushukela ushukela ne-sucrose, kwasekuqaleni. Umuntu akaguquki kahle ekusetshenzisweni koshukela omsulwa, kanye negagasi lesimanje lesifo sikashukela kanye nokunye ukuphazamiseka komzimba (ukumelana ne-insulin, ukukhuluphala ngokweqile, isifo se-metabolic syndrome), esimboze umhlaba waseNtshonalanga (Yebo, hhayi kuphela), ososayensi abaningi abahlotshaniswa ikakhulu nokwanda amanani kashukela acwengekile ekudleni.
Ngenkathi kunobunzima obuthile ekuqondisweni kwezinkambiso. Ngqo ngenhla komphumela we-metabolic we-absorption carbohydrate esheshayo (isivinini sokumunca sivezwa ngenombolo ku-index ye-glycemic - GI), futhi ayihlali ihlobene ngqo nohlobo lwe-carbohydrate esetshenzisiwe. Uma ukuthosa amazambane isikhathi eside, noma ukuthambisa i-pasta -, ngenxa yokuguqulwa okushisayo, bazoba ne-GI ebi kakhulu kunoshukela oqukethwe izaqathe noma ama-apula, yize, ngokusemthethweni, isitashi kumazambane kubhekwa " i-carbohydrate ehamba kancane, kodwa i-fructose, i-glucose ne-sucrose kuma-apula kubhekwa njenge-carbohydrate "esheshayo".
Kodwa-ke futhi, uma kusuka kwesinye salezi izaqathe noma ama-apula ukukhipha ujusi, ngomqondo wokuhlaselwa kohlelo lwe-insulin, ushukela onjalo ngeke wehluke kakhulu eziphuzweni ezimnandi. Kulesi simo, kwesinye isikhathi ngesabelo sokuhlukaniswa koshukela okuthiwa "wangaphandle" kanye "nangaphakathi", okungukuthi, ngokwehlukana kubheka ukuncibilika ekudleni futhi kufihlwe ngemuva kwezindonga zeseli. Kepha i-lactose ebisi nayo ingenye yezinhlobo zoshukela oncibilikisiwe, kepha i-GI yayo iphansi kakhulu ukuthi iphephile, yize, ngokomthetho, ngokokuhlukaniswa kwayo kungokwashukela futhi kwahlakazeka.
Ngakho-ke iseluleko sithi - ungajabuli ngenkomba yokuthi umkhiqizo awunashukela owengeziwe. Kungaba ushukela wabo ngendlela efinyeleleka kalula (omisiwe, amadethi, uju) noma isitashi esigayekayo, esilungiswe ngokwelashwa kokushisa (amazambane athosiwe, ama-chip, amaqebelengwane). Khumbula ukuthi ujusi wezithelo wemvelo wezingane ezinamafutha ulinganisa ubungozi neCoca-Cola. Uma unesizathu sokwesaba ama-carbs alula (pre-diabetes, MS, noma ukukhuluphala), ungabheki ukwakheka ne-GI yomkhiqizo.
Kodwa-ke, kufanele sisho ukuthi ngokwezincomo ezahlukahlukene, amaphesenti kashukela ongeziwe akufanele abe ngaphezu kuka-5… 20% wamandla ekudleni. Imithetho ivame ukukhawulela ukusetshenziswa koshukela ongeziwe kunani le-10%. I-WHO ithi cishe u-10%, ofaka phakathi “ushukela wangaphandle ongelona ubisi”, kuyiqiniso uma kubhekwa ukuthi ukuncibilika kwanoma yimuphi ushukela ngaphandle kwe-lactose kuyingozi njenge-GI ephezulu.
Lokhu kuyiqiniso ikakhulukazi kubantu abayimilutha yoshukela: bavame ukucabanga ukuthi ngokufaka ushukela noswidi ngezinsuku noju noma ngokuphuza esikhundleni sikaCola ijusi elisha. Bayakugwema ukulimala okushukela. Vele, kungukuzikhohlisa: ngokungafani nesikhangiso "ekudleni kwemvelo" noma komagazini besifazane, ushukela mubi akulona iqiniso lokuthi "lucwengisisiwe" ngamakhemikhali, nokuthi une-GI ephezulu kakhulu.
Ngakho-ke, ushukela onsundu uyingozi ngokufana ncamashi nomhlophe, futhi uju noma izinsuku azihambanga kude naye. Kepha uma kungujusi noma umhluzi, sithola cishe ushukela ocwengekile ofanayo (umongo wokucwengwa kokuqedwa koshukela ngokubilisa). Ngakho-ke, ngaphandle kokuthi ayikho imithetho ecacile enjalo kuma-carbs, kukhona izincomo ezicacile zokunciphisa i-GI yokudla kwe-carbohydrate, ikakhulukazi uma umuntu enezingozi ezifanele (bonke abantu abane-BMI> 25). Ukwehlisa isisindo kubalulekile ukwazi ukuthi ukudla okunenkomba ephezulu ye-glycemic kubanga isifiso sokudla nokudla ngokweqile.
Ama-carbohydrate nawo afaka i-fiber (i-fiber yokudla) Kunezinhlobo ezahlukahlukene, manje ngeke sizicabangele ngokuningiliziwe. Sikukhumbuza ukuthi ingxenye enkulu ayigayeki, kepha iyasiza ukulungisa amathumbu. Kunconywa ukuthi kudliwe i-fiber ejwayelekile, ikakhulukazi ngokudla okunama-kilojoule amancane, okuqukethe ukudla okuncane. Ngaphezu kokwenza ngcono i-peristalsis nokuvimbela ukuqunjelwa, kunemininingwane ngokuhlangana kokudla kwe-fiber ngokunciphisa umdlavuza wamathumbu. Njengoba kunjalo ngezakhi eziningi zomzimba, ukubekezelelana kwenani elikhulu lamafutha kuhluke kakhulu phakathi kwabantu. Kodwa-ke, abukho ubufakazi bwanoma iyiphi inzuzo yokusebenzisa inqwaba yefayibha, futhi inani elikhulu kakhulu lingaphazamisa ukugaya.
Isifinyezo kanye neziphetho.
Kusukela emikhawulweni eqinile, kubalulekile kuphela ekulandeleni okuphoqelekile ukulandela imikhuba yokusetshenziswa kwamaprotheni (futhi ngokwehlukana kwama-amino acid ngamunye) nezinhlobo ezimbili ezibalulekile zamafutha acid - i-omega-6 ne-omega-3. Konke okunye kuyindaba evulekele ekukhetheni ngokungenasisekelo ebangeni elibanzi.
Amaprotheni. Sebenzisa okungenani ngaphansi kokujwayelekile. Okuningi - isimo somzimba nakwiseluleko sabodokotela noma abaqeqeshi. Izincomo zaseRussia - 100-160% ejwayelekile, yaseMelika - 10-35% yamakhalori (kuncike ekusizweni kokudla), i-WHO ibheka ukuthi iphephile kuze kufike ku-200% wamaprotheni ajwayelekile.
Kufanele futhi uthole wonke ama-amino acid abalulekile. Uma usebenzisa ngokuyinhloko iprotheni yemvelaphi yezilwane, khona-ke uyayithola ngokuzenzakalela. Uma une-vegan, khona-ke ulinganise kahle ukwakheka kwama-amino acid. Amazinga adinga okungenani ama-50% ukuthola amaprotheni emithonjeni yezilwane, iqinisekisa ukutholakala okwanele kwawo wonke ama-amino acid.
Kubalulekile ukunciphisa umzimba: ukwandisa inani lamaprotheni kunika izinzuzo ezithile zokwehlisa isisindo ngomqondo wokwandisa ukusutha nokunciphisa ukulahleka kwemisipha. Kepha nabasubathi abanalo usizo kumaprotheni angaphezu kuka-2G / kg, futhi umthwalo owengeziwe esibindini nasezinsweni ubalulekile.
Amafutha. Ingqikithi yayo efiselekayo ukuyigcina ebangeni lama-20-35% wamandla ansuku zonke. Isilinganiso esiningi ngokweqile samafutha singahle singathandeki ngenxa yokwanda kokusetshenziswa kwamafutha agcwele nokudla okunganele kuholela ekumungeni okungalungile kwezinye izakhamzimba kanye nokushoda kwama-fatty acid abalulekile.
Kufanele uthole wonke ama-acid abalulekile (i-omega-6 ne-omega-3). Ukusetshenziswa okujwayelekile: 8-10 g / usuku lwe-ω-6 no-0.8-1.6 g / usuku lwe-ω-3. Kodwa-ke, kuyasiza ukungatholi isilinganiso esincane, futhi kukhulu kakhulu, lokhu kunciphisa ubungozi besifo senhliziyo nemithambo yegazi. Uma indlela odla ngayo inenqwaba yamafutha yemifino nenhlanzi, ungaqiniseka ukuthi amafutha abalulekile uthola ngokwanele.
Ngoba ngamanani amancane u-ω-6 no-ω-3 aqukethwe cishe kuwo wonke amafutha adliwayo, uma udla amanoni amaningi, inkinga yamafutha abalulekile anganele nawo awasongelwa. Amabanga anconywe yi-WHO: ω-6 - cishe 2.5-9% (5… 20g wokudla okungama-2000 kcal), ω-3 - 0,5… 2% E (1… 4 g wezitshalo + kufika ku-2 g we inhlanzi nge-2000 kcal-diet). Ukusetshenziswa ngokweqile kwala "mafutha enempilo" nakho kuyingozi, kepha uma ungaphuzi uwoyela weFlakisi noma uwoyela wezinhlanzi ngqo, kuzoba nzima ukweqa umkhawulo.
Amafutha anelisiwe nama-TRANS ayathandeka ukuba adliwe aphansi ngangokunokwenzeka, isilinganiso esiphezulu: i-FA egcwele hhayi ngaphezu kwe-10%, amafutha we-TRANS angeqi ku-1%. Amafutha agcweleyo atholakala ikakhulu emafutheni ezilwane nasemafutheni aqinile emifino. Amafutha e-TRANS eza kithi evela khekhe elikhethekile neMargarine namafutha okuthosa.
Kubalulekile kuma-dieters: amafutha anciphisa ukuhamba kokudla ngomgudu wokugaya ukudla, okwandisa umuzwa wokusutha. Lokhu kubonakala ikakhulukazi ekudleni okuphezulu kwamaprotheni. Kubalulekile futhi ukwazi ukuthi ukudla okunamafutha amancane kakhulu kuyingozi, nokuthi inani lamafutha ekudleni alikuthinti ukwehla kwesisindo.
carbohydrate. Kunconywa ukunciphisa inani labo libe ngaphansi kuka-100 g, okuvame ukwenzeka ngaphansi kokudla okuvamile. Kodwa ezimweni eziningi, ngisho okuncane kungaphepha, thintana nodokotela noma umqeqeshi wakho, futhi uthole izincomo zakho siqu. Kuyinto efiselekayo ukwehlisa ukudla okune-GI ephezulu yama-carbohydrate. Ushukela owengeziwe kutuswa ukuthi ungadli okungaphezu kuka-10% wekhalori, futhi ngokuvamile, kancane - kungcono. Ungakhohlwa futhi ukuthi imikhiqizo yemvelo ingaba noshukela omningi ogayeka kalula, ongeyona ingozi encane kunoshukela owengeziwe.
I-fiber ikhetha ukusebenzisa okungenani ngaphansi kokujwayelekile.
Kubalulekile ukunciphisa umzimba: kukhuphuka i-GI (ukumuncwa okusheshayo) kwe-carbohydrate, kulapho iholela kakhulu ekuthuthukisweni kokudla, umuzwa wendlala nokudla ngokweqile. Ngakho-ke ekudleni okungenawo amandla kuyathandeka kakhulu ukwehlisa ukudla kwe-GI, noma okungenani ukunciphisa inani lesikhathi esisodwa sama-carbs asheshayo. Futhi ngenani elincane lokudla okubaluleke ngokukhethekile ukutholwa okwanele kwefayibha yokudla.