Okuqukethwe
Akunandaba ukuthi kungani umuntu eba imifino - izizathu zingahluka kakhulu. Kusukela ekunakekeleni impilo yakho kuya ezihlosweni zenkolo. Kodwa manje uthanda ukwakha umzimba, futhi umbuzo uphakama phambi kwakho: hlala imifino futhi ube nobunzima ekutholeni imisipha, noma ushintshe ngokwakho futhi uqale ukudla inyama? Lesi sihloko sihloselwe ukusiza bonke labo abangakakulungeli ukulahla imibono yabo ngobusuku bonke ekwakheni umzimba ophelele ngaphandle kokusebenzisa ukudla kwenyama.
I-Vegetarianism, njengoba wazi, inezigaba ezingu-5 zokuziphatha eziyinhloko. Sibala lezi “zinyathelo zesitebhisi sokuphelela”: ukwenqatshwa kwenyama ebomvu “enegazi” yezilwane ezinegazi elifudumele, ukungafakwa kwenyama yezinyoni ekudleni, ukwenqatshwa kwezinhlanzi nezilwane zasolwandle, ukungafakwa kwamaqanda ezinyoni ekudleni, ukwenqatshwa kwemikhiqizo yobisi, okungukuthi, ukudla kuphela ukudla okuvela ezitshalweni (i-vegetarianism eqinile - "i-veganism").
Wonke amazinga angenhla okuzithiba akusona isithiyo ekwakheni imisipha yemisipha ezingeni oyifunayo. Ubufakazi bulula futhi buyakholisa: yonke isethi enkulu yama-macro- kanye nama-microelements adingekayo ukuze umzimba wethu ukhule imisipha yemisipha ingafakwa kumenyu "yemifino eqinile" ngobuningi obanele.
Ngezansi imithamo ye-macronutrient yabakhi bomzimba bemifino abafuna ukwakha imisipha, kanye nezincomo zokuyihlanganisa.
amaprotheni
Ukuze uthole ukukhula okuphezulu kwesisindo somzimba, umuntu kufanele adle amaprotheni ngenani le-1,5 futhi ngezinye izikhathi aze afike ku-5 g nge-1 kg yesisindo sakhe "esomile". Ngokuvamile lokhu kumayelana 200-300 amagremu amaprotheni nsuku zonke. Le phrotheni kufanele iphelele - ukwakheka kwayo kwamangqamuzana kufanele kufake wonke ama-amino acid ayi-8 abalulekile: i-valine, i-leucine, isoleucine, i-threonine, i-methionine, i-phenylalanine, i-tryptophan, i-lysine.
Inkinga yabakhi bomzimba "abaqinile" bemifino ingaphansi kwamaprotheni emifino. Ngempela, ukudla okunjengamantongomane, uphizi, ubhontshisi, ubhontshisi, okusanhlamvu, imifino, kungaqukatha amaprotheni angaba ngu-35%, kodwa ukwakheka kwe-molecule yamaprotheni ngeke kufake wonke ama-amino acid abalulekile.
Imfihlo yemifino eqinile - "ama-vegans" - isimiso sokuhambisana (ukuhambisana okuhlangene) kwamaprotheni emifino. Lesi simiso sihilela ukudla izinhlobo ezimbili noma ezintathu ezihlukene zokudla kwezitshalo, ngayinye eyingxenye yama-amino acid abalulekile.
Ama-amino acids ashodayo komunye umthombo wamaprotheni esitshalo angatholakala komunye. Isibonelo, isidlo sasekuseni sesobho likadali nesinkwa se-wholemeal siqukethe ama-amino acid ahambisanayo ukuze kwakhe iphrotheni ephelele. Ezinye izibonelo irayisi nobhontshisi, iphalishi lommbila noma isinkwa sombila nesitshulu sikabhontshisi.
Ngokudla isidlo esenziwe ngezithako zezitshalo ezikhethwe kahle, umgijimi uzothola amaprotheni aphelele, futhi ngeke adinge noma yimiphi imikhiqizo yezilwane ukuze enze amaprotheni. Kodwa-ke, ukudla okunjalo kucebile kuma-carbohydrate, okulungele ukuzuza imisipha yemisipha, kodwa kuyisici esibi ngesikhathi somsebenzi wokusiza.
Ngenhlanhla, ukuba khona kwemikhiqizo yesoya kanye nezithako zezemidlalo ngendlela yeprotheyini yesoya kungabhekwa njengesixazululo sezinkinga zama-carbohydrate amaningi kanye nokuhambisana nokudla okunomsoco, ngoba Amaprotheni e-soy aphelele ngokuphelele futhi aqukethe wonke ama-amino acid abalulekile. Ukungabikho noma ukuntuleka kwama-amino acid abalulekile kuholela ekukhubazekeni, ukuncipha kwesisindo, ukuphazamiseka kwe-metabolic, kanye nokuntuleka okukhulu - kuze kube sekufeni komzimba. Futhi uma imisipha yakho ikhula, ngakho-ke akukho mbuzo wanoma yikuphi ukwehla kokudla okusekelwe esitshalweni.
Uma ungeyena "i-vegan", ungakwazi ukwengeza imenyu yakho ngekhwalithi ephezulu yamaprotheni ezilwane "okungewona inyama".
Imikhiqizo yobisi enamafutha aphansi yabadla imifino ye-lacto
I-cottage shizi enamafutha aphansi ingumkhiqizo omuhle wokwakha imisipha yemisipha. Isidlo esiyintandokazi sabakhi bomzimba bemifino, abaningi babo badla kusuka ku-500 amagremu kuya ku-1 kg nsuku zonke! Mina ngokwami bengihola lo mkhuba iminyaka eyi-10 manje, futhi ngiphatha ushizi we-cottage shizi njengesinkwa. Amagremu ayi-100 wekhwalithi eyomile ye-cottage shizi aqukethe cishe i-18 g yamaprotheni aphelele, 0 kuya ku-5 g wamafutha agcwele, futhi angabi ngaphezu kuka-2 g wama-carbohydrate.
Ubisi olunamakhemikhali - Wake wayizwa indaba yokuthi uSergio Oliva walungiselela kanjani umncintiswano kaMnu Olympia, ngenkathi esebenza kanzima endaweni yokwakha futhi edla cishe isinkwa nobisi kuphela? Amagremu angu-100 obisi olungewona amafutha aqukethe i-0 kuya ku-1 g yamafutha, i-3,5 g yamaprotheni kanye ne-3,5 g ushukela wobisi. Ungasebenzisa noma yimiphi eminye imikhiqizo yobisi enamafutha aphansi.
Amafutha
Ukudla kwendabuko "komakhi" wokuthola isisindo semisipha kuthatha ukuthi i-20% yenani eliphelele le-caloric izoba namafutha. Ngokuya kokwakheka kwamakhemikhali e-biochemical, amafutha angahlukaniswa abe yizinhlobo ezintathu: agcwele, angenalutho kanye ne-polyunsaturated.
Abakhi bomzimba bayelulekwa ukuba banciphise iphesenti lamafutha agcwele ekudleni ngangokunokwenzeka, bathembele kumafutha angenayo i-unsaturated kanye ne-polyunsaturated., ngoba ikuvumela ukuthi uxazulule ngokuphumelelayo izinkinga nge-cholesterol ephezulu kanye namafutha angaphansi kwe-subcutaneous ngokweqile.
Umuntu odla imifino angakwazi ukunikeza umzimba wakhe kalula inani elidingekayo lamafutha angagcwalisiwe ngokufaka ukwatapheya, amantongomane namantongomane e-cashew, iminqumo namafutha omnqumo ekudleni. Ukudla okunjengama-alimondi, ama-walnuts, ubhekilanga, ummbila namafutha e-soya kuyimithombo emihle kakhulu yamafutha e-polyunsaturated.
carbohydrate
Uma ingxenye eyengeziwe yamaprotheni izokuzuzisa kuphela, khona-ke ama-carbohydrate amaningi angeke aphuze ukuguqula amafutha anyanyekayo, okuzofihla ngokuthembekile ama-cubes esiswini. Kuyaziwa ukuthi imithombo engcono kakhulu kashukela ekudleni kwabakhi bomzimba yimikhiqizo yezitshalo enenkomba ephansi ye-glycemic futhi ecebile ku-fiber. Okokuqala, lezi yimikhiqizo efana nelayisi, i-buckwheat, amazambane, i-pasta eyenziwe ngofulawa omnyama nesinkwa esiphelele.
Angikhuthazi ukudla inani elikhulu lezithelo ezinoshukela ezicebile ku-fructose nokudla ukudla okumnandi ngokujwayelekile., ezithethelela ngamazwi athi “Manje ngisenkathini yokusebenza ngobuningi, futhi ngingakwazi ukudla noma yini.” Awusoze wakwazi ukwakha imisipha enamandla, esezingeni eliphezulu uma ungalawuli ngokuqinile inani nekhwalithi yamacarbohydrate ekudleni kwakho. Ngokuvamile, ngokukhula kwemisipha, kwanele ukuthatha kusuka ku-2 kuya ku-4 g ushukela ngekhilogremu ngayinye yesisindo somzimba nsuku zonke, ukuhlukanisa lo mthamo ube izingxenye eziningana, futhi udle lezi zingxenye phakathi kuka-9.00 no-18.00. Nokho, lezi zibalo zizimele futhi kufanele zibalwe ngokusekelwe kudatha yomuntu siqu.
Uma ungafuni ukubhukuda emafutheni angenamsebenzi, qala ukubala futhi ulawule ukudla kwakho kwansuku zonke kwe-carb. Zinqumele isilinganiso esiqondile sansuku zonke sikashukela. Kanye noma kabili ngesonto, ekuseni, kala ukuzungeza ukhalo lwakho njengoba udonsa umoya futhi ukhipha umoya, kanye nomthamo wezingalo, imilenze nesifuba sakho. Gcina idayari yedatha yakho yokuqeqeshwa kwamandla, idatha ye-anthropometric, nokudla kwama-carbohydrate. Dweba iziphetho ezifanele kusukela kudatha. Uma kungekho ukwanda kwamandla kanye nevolumu yemisipha, ukwandisa kancane inani lansuku zonke lama-carbohydrate.
Uma ukungezwa koshukela kungakhulisi imiphumela, kodwa kwandisa kuphela inani lamafutha esiswini, ukunciphisa ngokuthula ama-carbohydrate futhi uqale ukufuna amaphutha akho. Zama ukwandisa inani lamaprotheni noma amafutha anempilo ekudleni kwakho. Cabangela kabusha uhlelo lwakho lokuqeqesha. Susa ukuthi kungenzeka ukuqeqeshwa ngokweqile, gxila ekuzilolongeni okuyisisekelo ngenkathi unciphisa isikhathi sokuqeqeshwa futhi unciphisa imvamisa yokuqeqeshwa.
Iron
Lesi sici asikwazi ukuphazamisa kakhulu izinga lokukhula kwesisindo somzimba kamakhi womzimba, ngoba akuyona i-macronutrient, okungukuthi, ingxenye eyinhloko yokudla okunomsoco, njengamaprotheni noma ama-carbohydrate. Kungani kunokuphikisana okungaka mayelana nalokhu, empeleni, into evamile yokulandela umkhondo, uma kukhulunywa ngokudla imifino? Ingabe akunakwenzeka ngempela ukuba nezinga elivamile le-iron-hemoglobin ngaphandle kwenyama, ibhere futhi ubelethe ingane evamile, ukukhulisa izingane noma ukwakha imisipha enamandla? Ukuzijwayeza kufakazela okuphambene, futhi sizohlala kancane kumbono.
I-iron iyingxenye ye-hemoglobin, ehambisa umoya-mpilo kuzo zonke izingxenye zomzimba womuntu. Imithamo yensimbi enconyiwe yansuku zonke icishe ibe ngu-20 mg kwabesifazane no-10 mg kwabesilisa. Kunezinhlobo ezimbili zensimbi: i-hematogenous ne-non-hematogenous. Izinhlobo ze-Hematogenous zensimbi zitholakala ezinhlanzi nasenyameni, ezingekho-hematogenous - emikhiqizweni yezitshalo.
I-10% kuphela yensimbi edliwayo ivame ukumuncwa ekudleni, okukhuluma, okokuqala, mayelana nesimo sengqondo sokuqaphela somzimba wethu kule microelement. Isimangalo esithi "izithako zensimbi zilungele impilo yakho" empeleni zingenye yezinganekwane eziyingozi kakhulu. Kucatshangwa ukuthi imbangela yale nganekwane "i-iron boom" yokukhangisa kuthelevishini okwenzeka eMelika eminyakeni engu-50 edlule. Isikhangiso sizwakale kanje: "Ingabe uhlushwa ukuntuleka kwensimbi egazini?", Okwaba ukuxilongwa kwendawo yonke kunoma yikuphi ukubonakaliswa kokukhathala kubantu baseMelika.
Ngesikhathi esifanayo, i-iron, nakuba iwusizo ngemithamo emincane, iwusongo lwangempela empilweni yomuntu ngemithamo ephezulu. Wonke umuntu uzwile ngezinzuzo zama-antioxidants ukunciphisa inqubo yokuguga nokunciphisa ithuba lomdlavuza. Ngesikhathi esifanayo, akekho osola ukuthi i-iron iyi-pro-oxidant futhi ikhuthaza ukukhiqizwa kwama-radicals mahhala. Izinga eliphezulu le-ferritin (izinga le-iron) lenza umuntu ahlaselwe kalula yizifo ezihlukahlukene, kuhlanganise nezinhlobo ezihlukahlukene zomdlavuza, njengomdlavuza wamaphaphu, ukoloni, esinyeni, nomminzo. Futhi kwandisa ingozi yokulimala kwezicubu ekuhlaselweni kwenhliziyo nokushaywa unhlangothi.
Abadla imifino bayaziqhenya ngokuthi mancane ngo-70% amathuba okuba bathole umdlavuza, njengoba inezinga le-ferritin elincishiswe kancane, nokho, kwanele impela ukugcina yonke imisebenzi yomzimba isezingeni elijwayelekile.
Ngezansi: Uma Ungayidli Inyama, Yidla Okunye Ukudla Okunothe Ngensimbi Ngezikhathi ezithile (isipinashi, amabhilikosi omisiwe, amabhilikosi, omisiwe), kodwa gwema ukuhlukunyezwa okungenangqondo kwezithako zensimbi yokwenziwa.
Izinzuzo ze-Vegetarianism
1. Yehlisa amathuba okuba nesifo senhliziyo 2. Yehlisa izinga legazi le-low-density lipoprotein (“bad” cholesterol) 3. Yehlisa umfutho wegazi 4. Yehlisa amathuba okuba nomdlavuza 5. Yehlisa ukukhuluphala 6. Yehlisa ukukhuluphala ngokweqile ingozi yesifo sikashukela esingancikile ku-insulin 7. Ukuphazamiseka okuncane kwepheshana lesisu 8. Ukuguqulwa kwe-atherosclerosis 9. Ukunciphisa ingozi ye-nephrolithiasis