Umzimba womuntu uyinkimbinkimbi yezinto eziphilayo engawumisi umsebenzi wawo umzuzwana. Ukugcina uhlelo olunjalo lusesimweni esinempilo, umuntu udinga njalo izingxenye ezisebenzayo: amavithamini, amaminerali, amino acids, amafutha, ama-carbohydrates, njll. Umzimba awukwazi ukuhlanganisa iningi lalezi zinto ezibalulekile, ngakho-ke uyawathola ekudleni.
Okhokho bethu abakude babedla ngesizotha ngokwedlulele, bekhetha kuphela kulokho okwakunikezwa yiMvelo: imifino, izithelo, okusanhlamvu, uju (abanye abantu babenenyama nenhlanzi kumenyu), futhi babengazi lutho ngezithuthukisi zokunambitheka nezithasiselo zokudla. Ngokuyisisekelo, imikhiqizo yayidliwe iluhlaza, futhi ngezikhathi ezithile kuphela iphekwe emlilweni. Naphezu kobumpofu obusobala bokudla, ukudla okunjalo kwakwanelisa ngokugcwele izidingo zomzimba zomsoco, kwaqinisekisa ukusebenza okuvamile kwazo zonke izitho, futhi kwagcwalisa nemithombo yamandla. Nansi indlela ifomula yokudla okunempilo ebukeka ngayo: ukusetshenziswa kwezipho zemvelo ngendlela yayo yemvelo noma ngokwelashwa okushisa okuthambile (ukushisa, ukupheka). Umzimba unikeze izimpendulo emibuzweni yobukhulu bengxenye kanye nezikhathi zokudla okudlayo, wazisa umuntu ngendlala noma ukusutha.
Ngokuhamba kwesikhathi kanye nokuthuthukiswa kwemboni yokudla, imithetho elula yokudla okunomsoco yaba nzima kakhulu, yaphela ngokumelene nesizinda semibono nezindlela zochwepheshe bokudla okunomsoco. Kudingeka futhi ukuqaphela iqiniso lokuthi umuntu wazi okuncane kakhulu ngaye, ngakho-ke "i-niche engagcwalisiwe" yolwazi yayithathwe "ochwepheshe bokudla okunengqondo", ukuguqula ipheshana lesisu libe yindawo yokuhlola ukuhlolwa. Ngesandla esilula sochwepheshe abanjalo, kwavela uhlobo olusha - "indaba ye-dietological detective". Isisulu sezindaba ezinjalo ngokuvamile ngumuntu ngokwakhe. Ekuphishekeleni ukuba nempilo, kulula kakhulu ukudideka futhi uhambe endleleni engafanele, ikakhulukazi uma izimfundiso ezinjalo zibekwe ezincwadini ezihlonishwayo.
Empeleni, ama-postulates okudla okunempilo alula kakhulu. Zilula kangangokuthi azidingi ukuthuthukiswa kwezindlela ezikhethekile zokugunyaza kanye nezinhlelo. Ukudla okunempilo okokuqala kuyo yonke imikhiqizo yemvelo. Konke okwenzeka emvelweni ngendlela yayo yemvelo kuyoba usizo kumuntu. Uke wawabona amakhekhe noma ama-chips ekhula ezihlahleni? Lokhu akulutho ngaphandle “kwezithelo” zemboni yokudla, ezihlukanisa umuntu nemvelo. Ziqukethe izinto ezinolaka emzimbeni - odayi, abathuthukisi bokunambitheka, ama-flavorings angenayo inzuzo yezinto eziphilayo. Imigoqo kashokoledi enamafutha e-trans, imayonnaise, amasoso, ukudla okusheshayo nakho kushiywe kangcono emashalofini esitolo: azihlangene nokudla okunempilo.
Ukudla okunomsoco akuwona amajikijolo e-goji, i-wheatgrass noma imbewu ye-chia. Itholakala kuwo wonke umuntu ngokuphelele futhi akuyona into ewubukhazikhazi. Ukudla okunempilo kungatholakala ngumuntu ohlala kunoma yiliphi izwe elinamakhono ahlukene wezezimali, ngoba esifundeni sakhe ngokuqinisekile kuyoba nemifino nezithelo "zabo", hhayi okubi kakhulu kunezibiliboco ezishiwo ngenhla.
Eminyakeni yamaSoviet, omama abasebasha batuswa ngokuqinile ukondla ingane ngehora. Ukuze kube lula, amatafula akhethekile athuthukiswa, abonisa ukuthi yisiphi isikhathi sokujabulisa umntwana ngesidlo sasekuseni, sasemini noma sakusihlwa. Lesi simiso sokudla sisekhona kuze kube yilolu suku, kuyilapho sithandwa. Ngokombono wokudla okunengqondo, umuntu onempilo uyazinqumela ukuthi sekuyisikhathi “sokuvuselela”. Ukuba khona kwesifiso sokudla kubonisa ukulungela kwepheshana lesisu ukuze kuqinisekiswe ukuthi ukudla okuthathwayo kudonswa ngangokunokwenzeka. Usayizi wokuphakela nawo uzotshela umzimba. Lapho udla, kubalulekile ukuthi ungasheshi, khona-ke ngokuqinisekile ngeke uphuthelwe isignali yomzimba yokusutha. Zama ukungahlanganisi ukubuka i-TV, ukusebenza kukhompyutha, ukufunda omagazini nokudla. Zijwayeze ukudla ujabule. Amandla emizwa engemihle makhulu kangangokuthi angakwazi ukushintsha ngisho nokudla okuwusizo kakhulu kube ushevu. Ukudla okunobuthi ngenxa yesimo esibi ngeke kulethe noma iyiphi inzuzo, kodwa kulimaza - njengoba uthanda.
“Lapho uhamba kancane, yilapho uyoba khona nakakhulu,” kusho isaga sesiRashiya. Okufanayo kusebenza ekudleni okunempilo. Kuwusizo kakhulu ukudla kaningi, kodwa ezingxenyeni ezincane, ngoba ukudla ngokweqile nokudla okuncane kuyingozi ngokulinganayo emzimbeni. Izingxenye ezincane zimuncwa kangcono, zingawugcwalisi kakhulu umgudu wamathumbu futhi zisize ukugcina izinga likashukela egazini elizinzile. Ukudla okunomsoco futhi akusho ukuthi izikhathi ezine noma ezinhlanu ngosuku ungakwazi ukumunca konke okuza endleleni yakho. Inani lamandla okudla kufanele lihlale lisezingeni lesidingo sansuku zonke. Ukudla ezingxenyeni ezincane kuzovumela amaqembu okudla ahlukene ukuthi athole i-niche yawo emini, egcwalisa umzimba ngezinto eziwusizo.
Ezindabeni zokudla okunomsoco, indawo ekhethekile ithathwa ukulungiswa kokudla. "Ubhasikidi wegrosa" womuntu ngamunye uncike ngokuphelele ezinkolelweni zakhe zomuntu siqu: imifino, i-veganism, i-fruarianism, ukudla okuluhlaza, njll. Nokho, kungakhathaliseki ukuthi yiluphi uhlelo lokubuka umuntu anamathela kulo, usuku lwakhe luqala ngesidlo sasekuseni.
Kungakhathaliseki ukuthi usuku lokusebenza luqala ngasiphi isikhathi futhi kungakhathaliseki ukuthi inkomishi yekhofi elinephunga elimnandi ikucela kangakanani, ukudla kwasekuseni okugcwele kuwukhiye wesiqalo esifanele sayo yonke into ephilayo. Ukudla kwasekuseni "kuqala" umgudu wamathumbu, izinqubo ze-metabolic, kugcwalisa izitho ngezinto eziwusizo ezidingekayo, kunikeza amandla usuku lonke. Umuzwa wemvelo kufanele ube nesifiso sokudla ekuseni. Isikhathi esilungile sesidlo sasekuseni imizuzu engama-30 kuya emahoreni ama-2 ngemuva kokuvuka. Ukukhethwa kwesidlo sokudla kwasekuseni kuncike esimisweni somsebenzi, umsebenzi womzimba, indlala kanye nezifiso zomuntu siqu. Ungaqala usuku olusha ngesidlo sendabuko saseRussia - okusanhlamvu, wengeza izithelo zakho ozithandayo, amajikijolo noma izithelo ezomisiwe kuwo. Kuzokwanelisa kakhulu, kunempilo futhi kumnandi. Okunye kungaba lula izithelo isaladi or imifino, iyogathi, i-cottage shizi, i-omelet ene-steam.
Emini, umzimba udinga ukudla okuzowunikeza amandla aphezulu. Isobho nama-croutons, i-fruit casserole, i-pasta or irayisi nemifino ingase ithathe indawo efanelekile etafuleni lokudlela. Isobho eliphekwe ebhodweni, ngaphandle kokuthosa, elinemifino eminingi lizoba nenani eliphakeme kakhulu. Ngendlela, ngenkathi yezitofu zaseRussia, izitsha zokuqala zazilungiselelwe ngale ndlela. Ngenxa yokuphelelwa amandla kuhhavini, ukunambitheka kwesitsha kwakungenakuqhathaniswa. Uphudingi isiphetho esiphelele sokudla. Isibonelo, i-grain cereal bar, i-fruit sorbet, i-cottage cheese roll, noma yiziphi izinketho ze-vegan pie zizokwenza umsebenzi.
Kusihlwa, umzimba uqala ukulungiselela ukulala, izinqubo ze-metabolic zinciphisa. “Ukunikeza isitha isidlo sakusihlwa,” njengoba kusho ukuhlakanipha kwabantu, akufanele neze kwenziwe. Isisu esingenalutho cishe ngeke sikunikeze ubuthongo obuhle, kodwa kungase kubangele ukuhlasela kwesiqandisi ngemva kuka-22.00. Isikhathi sokudla singumuntu ngamunye futhi sincike ekutheni umuntu ulala ngasiphi isikhathi. Umthetho umi kanje: kungakuhle ukuthi udle isidlo sakusihlwa amahora angama-3-4 ngaphambi kokulala. Ngenxa yokuthi ebusuku umzimba awugcini nje ukuphumula, kodwa futhi uyalulama, umsebenzi oyinhloko wesidlo sakusihlwa ukugcwalisa izinqolobane zangaphakathi zama-amino acid. Ukudla okunamaprotheni alula nemifino enamahlamvu kuzokwenza lokhu kangcono kakhulu. Njengamaprotheni, ungakhetha i-cottage shizi, ushizi omhlophe, amaqanda, ubhontshisi, udali, amakhowe. Upelepele waseBulgaria, isaladi eluhlaza, ukholifulawa, utamatisi, i-broccoli, ithanga, ukhukhamba, i-zucchini, i-zucchini ngokuvumelana ukudla amaprotheni. Imifino ingadliwa iluhlaza, ibhakwa kuhhavini, i-steamed, i-grilled, ifakwe ngamafutha emifino. Kunconywa ukunciphisa ukusetshenziswa kokudla okuthosiwe okungenani noma ukulahle ngokuphelele, ikakhulukazi kusihlwa. Ukudla okunjalo kwenza kube nzima kuma-pancreas, isibindi kanye ne-gallbladder. Imikhiqizo kafulawa nayo ibhekwa njengokudla okunzima: amadombolo, i-pasta, amakhekhe.
Uma ngemva kwesikhathi esithile ngemva kwesidlo sakusihlwa isifiso sakho sokudla singakushiyi, ingilazi ye-kefir enamafutha aphansi noma iyogathi izosiza ukulungisa isimo. Ungakwazi futhi ukuphuza umhluzi we-rosehip noma i-uzvar ngaphandle koshukela.
Phakathi kokudla okuyinhloko, umuzwa omncane wendlala ungacinywa ngezithelo ezomisiwe, amantongomane, isinkwa noma isinkwa esithosiwe ngomcamelo wemifino, imikhiqizo yobisi oluvutshiwe, izithelo, ama-smoothies, inkomishi yetiye noma ingilazi yesithelo.
Umthetho obaluleke kakhulu wokudla okunempilo yiwo ubuntu. Owesifazane okhulelwe nomfundi abakwazi ukudla ngendlela efanayo. Ukudla kufanele kube okulinganiselayo, okulungele umuntu othize, kuhambisane nezindleko zamandla, ubudala, indlela yokuphila kanye nenhlalakahle, futhi futhi ngokuvamile kuyahlukahluka unyaka wonke. Inkomba engcono kakhulu yokuthi ukudla kukhethwe ngendlela efanele isimo somzwelo nesomzimba, imvamisa yokugula kanye nemizwa yomuntu siqu. Vele ulalele izwi elithulile lomzimba wakho, futhi ngokuqinisekile uzokutshela ngezidingo zawo zokudla okunomsoco.
Ukudla okunomsoco ngokuqinisekile kuzoletha injabulo nenjabulo. Imizwa ngemva kokudla ukudla okunempilo ihlukaniswa ngokukhanya, ukujabula kanye nokukhokhiswa okukhethekile kwamandla. Phatha ukudla njengomthombo wezempilo ngaphandle kokukwenza inkolo. Ukucabanga okunjalo kushintsha ngokuphelele izinga lempilo nesimo sengqondo ngakho.