Izincomo zabasubathi abadla imifino kuphela

Kukhona umbono wokuthi ukudla kwabadlali bemifino cishe akuhlukile kunoma yikuphi ukudla okunomsoco, ngaphandle kwenyama, abakwenqabile ngamabomu. Ukunamathela nje kuyo, abanye babo bazizwa bekhulu futhi baqhubeka nokushaya amarekhodi abawasethile, kanti abanye badela ngesikhathi esithile bese bebuyela esikweleni esisodwa. Ochwepheshe babona izizathu zalesi simo ngokungabi nalwazi. Ngamanye amagama, akuwona wonke umuntu osazi ngomthamo ophelele wama-macronutrients adingwa ngumsubathi wezitshalo, nokuthi angazithola kanjani.

Ezemidlalo nezinhlobo zemifino

Kuyini imifino? Lokhu kuyifilosofi ephelele, lapho wonke umuntu anganelisa khona izifiso nezidingo zakhe zokudla. Ngempela, namuhla umhlaba wazi izinhlobo zawo ezingaphezu kwezingu-15. Yikuphi okuhle kakhulu kumsubathi wemifino? Kuvela ukuthi nguye kuphela ongaphendula lo mbuzo.

Ekugcineni, ushintsho oluphelele lokudla imifino lubandakanya ukudlula ezigabeni ezi-5 ezihlukile:

• ukwenqaba inyama yezilwane ezinegazi elifudumele;
• ukwenqaba inyama yenkukhu;
• ukwenqaba izinhlanzi nezinhlanzi zasolwandle;
• ukwenqaba kwamaqanda;
• ukwenqaba emikhiqizweni yobisi.

Futhi kwazi bani ukuthi ufuna ukuma kuphi. Ngempela, ngokuya ngezincomo zochwepheshe, umzimba uzothola owayo, futhi umsubathi uqobo uzozizwa ehle kakhulu. Ngaphezu kwalokho, uzokwazi ukuqhubeka nokwakha isisindo semisipha uma kunesidingo futhi asethe amarekhodi amasha.

Imihlahlandlela Esebenzayo Yokudla Abasubathi Bezilimo

Ukuze uthole injabulo nempilo, umuntu ozinikele kwezemidlalo akadingi okuningi:

• ukubuyisela izicubu zemisipha;
• amavithamini A, B1, B2, B6, B12, C, E;
• kanye nezinto ezizuzisayo ezifana ne-zinc, i-calcium ne-potassium.

Ungabathola ngokugcwele ngokucabanga ngokucophelela ngohlelo lokudla lwansuku zonke nolweviki futhi uqiniseke ukuthi imenyu ihlukahluka ngangokunokwenzeka. Kodwa into ethakazelisa kunazo zonke ukuthi kwezinye izimo, hhayi kuphela ukuntuleka kwamavithamini namaminerali okwesabekayo, kepha futhi nokweqisa kwabo. Kepha qala izinto kuqala.

amaprotheni

Ukukhulisa isisindo semisipha, umgijimi udinga ukuthatha amaprotheni angafika kuma-250 - 300 g nsuku zonke. Lesi sibalo asiboniswa ngenhlanhla, kepha sithathwa ngesilinganiso samaprotheni ayi-1,5 - 5 g ngekhilogremu ngalinye lesisindo somzimba "esomile". Ngaphezu kwalokho, le protein kufanele iphelele. Ngamanye amagama, iqukethe ama-amino acid ayi-8 abalulekile: i-tryptophan, i-methionine, i-threonine, i-leucine, i-valine, i-isoleucine, i-phenylalanine.

Ama-Vegans avame ukuba nobunzima kulokhu ngenxa yobuncane bamaprotheni ezitshalo, anqoba kalula ngenxa yesimiso sokuhambisana, noma ukuhambisana. Kulapho izinhlobo eziningana zokudla kwezitshalo zidliwa ngesikhathi esisodwa, ngasinye esiqukethe ingxenye yama-amino acid abalulekile. Izibonelo eziphawulekayo zalokhu ukudla kwasekuseni kwesobho nesinkwa sombila, irayisi nobhontshisi, isitshulu kanye nophuthu lommbila. Okuwukuphela kwe-drawback yalokhu "kudla" ukweqisa kwama-carbohydrate. Yiqiniso, umsubathi uyabadinga, kodwa ngokulinganisela, ngaphandle kwalokho ngezinye izikhathi ungakhohlwa mayelana nokukhululeka. Kodwa nalapha kungenzeka ukulungisa isimo. Imikhiqizo ye-soy kanye nezithako zokudla okunomsoco okusekelwe kuzo kubasubathi zixazulula inkinga yama-carbohydrates amaningi ngenxa yokuba usizo kwamaprotheni e-soy.

Kulula kuma-lacto-vegetarians. Bangakwazi ukukhokhela imikhiqizo yobisi enamafutha aphansi, isibonelo, ukuze bazinikeze amaprotheni amaningi ngangokunokwenzeka. Kuyathakazelisa ukuthi phakathi kwabakhi bomzimba abangochwepheshe bemifino, i-cottage shizi enamafutha aphansi iphakathi kwezitsha eziyintandokazi eziphezulu ezidla nsuku zonke. Ngendlela, ubisi lwe-skim luye lwazibonakalisa kahle. Phela, abaningi bezwile mayelana nendlela owaziwa ngayo emibuthanweni yokwakha umzimba uSergio Oliva ulungiselele umncintiswano "uMnu. Olympia” ngesinkwa nobisi. Futhi lokhu naphezu kweqiniso lokuthi ngokuhambisana naye wayelima endaweni yokwakha. Futhi konke ngoba ku-100 g yobisi lwe-skim kukhona kufika ku-3,5 g wamaprotheni kuze kufike ku-1 g wamafutha. Okokugcina, ngendlela, nakho kubaluleke kakhulu.

Amafutha

Yini Okufanele Iwazi Umgijimi Wokudla Imifino Ngamafutha? Ukuthi zonke zihlukaniswe ngendlela evamile zaba yizinhlobo ezintathu:

1. 1 Yilabo abama-molecule agcwele i-hydrogen. Kulokhu, lapho zingena egazini, zakha izinto ezisuke zifakwe ezicubu ze-adipose. Ngendlela, amafutha agcwele awumthombo we-cholesterol embi. Isibonelo esicacile samafutha anjalo imajarini. Noma kunjalo, nazo zitholakala ku-egg yolk, imikhiqizo yobisi, ushokoledi, ngakho-ke kungcono ukunciphisa ukusetshenziswa kwazo;
2. 2 - ngokulandelana, lezo okungekho inani eliningi le-hydrogen, okungaba njalo. Ngaphezu kwalokho, kaningi bangena emzimbeni womuntu uketshezi, ngakho-ke bayangena kalula, ngenkathi benomphumela omuhle kuwo futhi behlisa izinga le-cholesterol embi. Imithombo yamafutha angagcotshwanga ngoyela wemifino, amantongomane, inhlanzi, imbewu, iminqumo, ukwatapheya;
3. 3 - ngamanye amagama "awusuthi kakhulu". Akudingeki ukuthi kushiwo, zibhekwa njengeziwusizo olukhulu. Unganothisa umzimba wakho ngazo ngokusebenzisa uwoyela wemifino, imbewu, amantongomane nenhlanzi.

Abasubathi, kanye nabantu abafuna nje ukunciphisa umzimba ngokuzivocavoca umzimba, badinga ukwehlisa inani lamafutha agcwele, esikhundleni sawo kufakwe angenasuthulini nalawo anepulunsaturated. Ngaphezu kwalokho, kamuva kuzoba nomphumela omuhle hhayi kuphela emiphumeleni yabo, kodwa nasesimweni sempilo jikelele, ikakhulukazi emsebenzini wohlelo lwezinhliziyo.

carbohydrate

Bahlanganisa izinto ezintathu ezibaluleke kakhulu ezakha ndawonye ukudla okulinganiselayo, kepha akuwusizi njalo umzimba. Iqiniso ngukuthi ngokweqile ama-carbohydrate abekwa yiwo "ngokuhamba kwesikhathi" ngendlela yamafutha angaphansi. Futhi lokhu kusho ukuthi umgijimi ngeke abone ama-cubes esiswini afiselekayo isikhathi eside kakhulu. Ukuvimbela lesi simo futhi uzihlinzeke ngamandla, ungadla ukudla kwezitshalo ezinenkomba ephansi ye-glycemic futhi. Sikhuluma nge-buckwheat, amazambane, ilayisi, i-pasta emnyama kafulawa, isinkwa esiphelele.

Ngesikhathi esifanayo, kungcono ukunciphisa inani lamaswidi, kufaka phakathi izithelo. Mane nje ngoba ukwakha isisindo semisipha esinamandla, udinga ukuthi ungadluli ngaphezu kuka-4 amagremu kashukela ngekhilogremu lesisindo somzimba ngosuku, empeleni kungabi ngaphambi kuka-9 ekuseni futhi kungakadluli u-6 ntambama. Yize ungahlala ulungisa isikhathi, ngokususelwa kuzimpawu zomzimba ngamunye nakwindlela ejwayelekile yansuku zonke.

Ungaqiniseka ukuthi konke kujwayelekile ngobuningi nekhwalithi yama-carbohydrate angena emzimbeni ngokulawula ukukhula kwezicubu zemisipha. Ukuze wenze lokhu, udinga ukubala inani elifanele kakhulu likashukela elizosetshenziswa nsuku zonke, bese umane ulinganise umjikelezo wesinqe ngesikhathi sokuhogela nokuphefumula kanye nevolumu yemilenze, izingalo nesifuba. Akudingekile ukwenza lokhu nsuku zonke, kepha okungenani ama-2-3 ngesonto. Kungcono ukurekhoda idatha etholwe kudayari yezinkomba zokuqeqesha ukuze kamuva uthole iziphetho ezifanele ngokususelwa kuzo.

Ngamanye amagama, uma ukukhuphula inani likashukela kungaholeli emiphumeleni engcono, ungalahla unembeza omsulwa ingxenye ethile yama-carbohydrate uthanda amaprotheni noma amafutha anempilo. Kuyiqiniso, ngaphambi kwalokho udinga ukucubungula kabusha imibono yakho ngesikhathi sokuqeqeshwa, ngaphandle kwe- "processing". Mhlawumbe kunguye oyisizathu sokwehluleka.

Iron

Zonke izimpikiswano zezokwelapha ezithanda ukwenziwa omnivorousness zisuselwa ekushodeni kwenani elidingekayo lensimbi ekudleni kwezitshalo. Kunombono wokuthi abantu abenqaba inyama bayantula kule nto yokulandela umkhondo, ngakho-ke, futhi. Kepha ngokwenzayo kuvela ukuthi akubona bonke hhayi njalo. Konke kumayelana nezinhlobo zensimbi nesimo sengqondo senyama uqobo kuyo.

Kukhona insimbi heme futhi okungeyona i-heme… Eyokuqala itholakala enyameni nasezinhlanzini, eyesibili emikhiqizweni yezitshalo. Ngaphezu kwalokho, zombili izinhlobo zihlanganiswa ngumzimba, nokho, ngamandla ahlukene. Ukumuncwa kwensimbi engeyona i-heme kuncike enanini lale nto yokulandela umkhondo emzimbeni. Uma incane kakhulu, igeleza ngokushesha, futhi uma isivele isiningi kakhulu, igeleza kancane. Ngaphezu kwalokho, izinga lokuncibilika ezindabeni zamathumbu, futhi lithinteka ngokuqondile ekubunjweni kwekhwalithi yokudla. Noma kunjalo, konke lokhu kusho kuphela ukuthi umzimba uqaphela kakhulu indlala. Leli qiniso liqinisekiswa yiqiniso lokuthi i-10% kuphela yevolumu ephelele imuncwa kuyo.

Kepha into ethakazelisa kakhulu ukuthi lokhu akumangazi, ngoba le microelement ilusizo kuphela ngemithamo emincane. Insimbi eyeqile, okuyiyona empeleni eyi-proxidant, ikhuthaza ukukhiqizwa kwama-radicals wamahhala. Lokhu kusho ukuthi, ngokungafani, ngobuningi bawo, uthinta umzimba kabi futhi wehlise izinga lokuthambekela kwawo ezifweni ezahlukahlukene, kufaka phakathi umdlavuza nezifo zesistimu yenhliziyo.

Ukugomela kokuthi insimbi ephezulu iyoletha inzuzo enkulu kubantu imane nje iyinganekwane eyazalwa cishe eminyakeni eyisigamu edlule e-United States ngenxa yemizamo yabadayisi. Ngenxa yalokho, abantu bajwayele ukuhlobanisa noma yikuphi ukubonakaliswa kokukhathala nokuntuleka kwensimbi, ngisho nokusola ukuthi indoda idinga kuphela i-10 mg yalesi sici sokulandelela ngosuku, kanti owesifazane - 20 mg. Nokho, lokhu akusho ukuthi udinga ukwenqaba ngokuphelele imikhiqizo enokuqukethwe kwayo. Kunalokho, kusukela ekusetshenzisweni ngokungacabangi kwezithako zokudla ezine-iron ekubunjweni kwayo. Ngaphezu kwalokho, ngokusho kodokotela, bangaba usizo kuphela esigabeni sokushintshela ekudleni kwemifino, lapho umzimba wabanye abantu uvumelana nokumuncwa kwe-non-heme iron.

Mhlawumbe enye yezinto ezimbalwa ezidinga ukusetshenziswa ngempela njengesengezo sokudla yile.

Vitamin B12

I-Vitamin B12 ibalulekile empilweni yawo wonke umuntu. Kalula ngoba ibamba iqhaza ezinqubweni ze-hematopoiesis futhi ithinta ukusebenza kwesimiso sezinzwa. Futhi nakuba imifino ye-lacto-ovo ingayithola emikhiqizweni yobisi nasemaqandeni, ilukhuni kuma-vegans. Akukho ukudla kwezitshalo okuqiniswe ngale vithamini, ngakho-ke bangathatha kuphela elayisi neziphuzo zesoya, okusanhlamvu kwasekuseni.

Akukho mkhawulo ophezulu wansuku zonke wokudla kwe-vitamin B12. Kepha sekutholakele ukuthi uqobo lwayo lunganqwabelana emzimbeni futhi ligcinwe lapho kuze kube yiminyaka eminingana. Ngakho-ke, abantu abasanda kuba ngabasubathi be-vegan akudingeki bakhathazeke ngokushoda kwayo ekuqaleni, yize odokotela begcizelela ekudleni okuyimpoqo ngendlela yezithako ezahlukahlukene zokudla okunempilo. Bachaza lokhu ngeqiniso lokuthi akunakwenzeka ukuhlola izinga le-vitamin B12 emzimbeni, futhi ukushoda kungatholakala kuphela lapho izinqubo ezingalungiseki emsebenzini wesistimu yezinzwa seziqalile.

Kuko konke lokhu okungenhla, umuntu angafinyelela esiphethweni esisodwa kuphela: ukudla kufanele kuhlukahluka, kepha konke kuhle ngokulinganisela. Lokhu, ngeshwa, kusebenza nenani lokudla. Udinga ukudla ukuze uzizwe usuthi ngaphandle kokudla ngokweqile. Ngezilinganiso zomsoco, ungagxila kuzincomo zikaLance Armstrong noChris Carmichael, ezichazwe encwadini ethi "Food for Fitness", ngokusho lapho umgijimi edinga uku:

• 13% amaprotheni;
• Ama-carbohydrate angama-65%;
• Amafutha angama-22%.

Vele, izinombolo zingalungiswa ngokuya ngamandla woqeqesho.