Nakuba abantu abaningi benenkinga yokukhuluphala ngokweqile, ukukhuluphala ngokweqile kubangela izinkinga eziningi, isibonelo, ukuphazamisa ukusebenza komzimba. Isici esingokwengqondo siphinde sibandakanyeke - umuntu onesisindo esiphansi angathanda ukubukeka enempilo, okungukuthi akhuluphale, kodwa ngendlela yokuthi angazilimazi. Ukudla okuzuza isisindo kubonakala ngokuqukethwe kwekhalori okwandisiwe, kodwa izinga lokudla okulungiselelwe liphezulu futhi lihlinzeka umzimba ngazo zonke izakhi ezidingekayo.
Ukudla kufanele kube nama-carbohydrate amaningi, amaprotheni namafutha. Abantu abafisa ukukhuluphala kumele bakukhiphe ngaphandle kokuthi ukukhuluphala kudalwa yisifo ngaphambi kokuthi baqale ukudla okunjalo. Inani lamakhalori likhuphuka lisuka ku-500 liye ku-700 (kuya ngezidingo zomzimba). Uma kuziwa ekutholeni isisindo kuphela, inani lamaprotheni, amafutha kanye nama-carbohydrate kumenyu likhuphuka ngesilinganiso esilinganayo, kanti uma umuntu efuna ukwandisa imisipha yakhe futhi enze imidlalo, ngokuyinhloko ukwandisa okuqukethwe kwamaprotheni (kufika ku-25 % kanye nama-carbohydrate (55%).
Iphutha elivamile ukwandisa okuqukethwe kwamaprotheni yedwa, okuyinto "solo" engeke yandise imisipha yemisipha - ama-carbohydrates nawo ayadingeka ukuze imisipha isebenze kahle. Kungakho ukudla okuthola isisindo kufanele kufake:
- Imikhiqizo yobisi - cottage shizi, 3,2% ubisi, iyogathi yemvelo noshizi,
- Izithelo nemifino eminingi - ziwumthombo wama-microelements namavithamini. Kufanele uwasebenzise izinsuku eziyi-1-2,
- Ama-Flavonoids - asusa ama-radicals mahhala ngokweqile, ngaleyo ndlela abambezele inqubo yokuguga komzimba. Ukusetshenziswa kwabo okwenyukayo kunconywa ikakhulukazi kubantu abenza imidlalo. Ama-radicals mahhala angalimaza nezitho eziningi, yingakho ebaluleke kakhulu. Ama-flavonoid amaningi atholakala ekufakweni kwetiye eliluhlaza, i-parsley, i-horseradish, kanye nokukhishwa kukapelepele obomvu.
- Ama-carbohydrate ayinkimbinkimbi - ama-groats, irayisi, ama-noodle, i-pasta.
- Amanzi - Kufanele uphuze cishe amalitha angu-1,5 amanzi ngosuku. Okungcono ngesimo samanzi amaminerali, itiye eliluhlaza kanye nejusi yezithelo.
Akunconywa ukudla ukudla okusheshayo noma amaswidi, ngoba kungaholela ekuzuzeni isisindo, hhayi ukuzuza kwesisindo esinempilo.
Izimbangela eziyinhloko zesisindo esiphansi
Phakathi kwezimbangela zesisindo esiphansi, okuvame kakhulu ukudla okulinganiselayo okungalungile okunikeza amakholori ambalwa kakhulu. Kubangelwa futhi izifo ze-hormonal, njenge-hyperthyroidism (isheshisa i-metabolism). Isisindo somzimba esiphansi kakhulu singabonisa izifo eziningi: umdlavuza, i-pancreatitis, i-hepatitis, izifo zesisu - isifo se-celiac, i-ulcerative colitis, njll.
Izimpawu zesici ze-underweight ngokuyinhloko:
- Ubuthakathaka,
- Ukuphazamiseka kwe-immune (ukuthola izifo),
- ukwehla kokugxila,
- ukulahlekelwa izinwele ngokweqile,
- i-nail brittleness,
- Ukukhubazeka kokufunda.