Uyondla kanjani intsha

Kumuntu osemusha lokhu kuyiqiniso ikakhulukazi - ukuthi kufanele ondliwe futhi aniselwe njalo - umzimba okhula ngokushesha udinga ukunakwa njalo nezinto zokwakha ezisezingeni lemisipha namathambo.

Umbono omncane

Esikhathini sokukhula komzimba osebenzayo emzimbeni womuntu yiwona onamandla kakhulu, futhi amaprotheni iyunithi ngayinye yesisindo somzimba seminyaka yentsha idinga kakhulu ukwedlula umuntu omdala. Eqinisweni, ezinganeni umzimba we-basal uphakeme kunabantu abadala futhi.

I-Basal metabolism - kuyinto ukusetshenziswa kwamandla okuncane okudingekayo ukuxhasa impilo yomzimba esimweni sokuphumula, ngaphandle kwawo wonke amathonya angaphakathi nangaphandle kungakapheli amahora ayi-12 ngemuva kokudla. Lokho wukuthi, inani lamakhalori asetshenzisiwe ngenkathi ulele buthule futhi uphefumula ngenkathi inhliziyo iqhuba igazi ngemithambo.

Kubafundi besikole samabanga aphezulu ibhalansi elilungile lamaprotheni, amafutha nama-carbohydrate ekudleni yi 1:1:4. Kuyafaneleka futhi ukusho ngokukhula okusheshayo kwamathambo ezingane futhi unake ngokukhethekile inani i-calcium. Ukumuncwa kwe-calcium kuncike kokuqukethwe kwe-phosphorus ne-magnesium. Uma lezi zinto zingena emzimbeni ngokweqile, i-calcium imane ingamuncwa.

Izingane kufanele zithole okwanele amanzi - enye yezingxenye eziyinhloko zamangqamuzana omzimba. Ukuqala ngezingane ezineminyaka engu-7 ubudala ngokwezindinganiso kuncike ku-50 ml wamanzi nge-1 kg yesisindo somzimba ngosuku - iziphuzo nokudla. Kule mithetho, iziphuzo ezinoshukela kanye nezikhwama zeziphuzo ezisheshayo azibalwa. Phela, ngaphezu koshukela namadayi akukho okunye.

Ngendlela yamantombazane ngokwesilinganiso ama-calories angu-2,760 anele, kanti kubafana - 3160. Yize iqiniso lokuthi intsha ingazibona "ikhuluphele kakhulu" noma "ingenamandla ngokwanele". Noma kunjalo, konke lokhu "okungeziwe" ngokokubuka kwabo ama-calories kukhona okuhloswe ngayo ukuqedwa kokwakhiwa komzimba wabo. Yikuphi manje okwelula ubude ngaphezu kobubanzi, noma ngabe isibuko siveza ini. Futhi umsebenzi wabazali ukuchazela indodana noma indodakazi yakho, ukuthi kungani manje manje umsoco ofanele ubaluleke kangaka.

Eqinisweni, lokhu akuyona into entsha: ukudla okuncane okusheshayo, kanye ne-cottage shizi nenyama enamafutha. Ubisi kanye nemikhiqizo yobisi ngokwesiko umthombo oyinhloko we-calcium izingane kanye nentsha. Inyama nezinhlanzi izitsha, osemusha kufanele adle ekuseni, kusukela ocebile amaprotheni ukudla kwandisa imetabolism futhi excitatory. Izithelo (okungenani 250 g ngosuku) nemifino edingekayo, futhi cishe ingxenye yawo wonke amafutha kufanele kube amafutha emifino.

Ngaphezu kwalokho esikoleni esiphakeme umthwalo wokufundisa ukhula ngokushesha. Ngaphandle kokudla okunempilo okunempilo nokuvivinya umzimba okufanele ukubhekana nakho, akulula kangako.

Yini okufanele uyinake?

Ukudla okungafanele kanye nesimo somsoco wezingane kanye nokuntuleka kwezinye izakhi namavithamini - izinkinga ezivamile zesikhathi sethu. Ngakho-ke, ukuntuleka kwevithamini C kuzwakala kuze kufike kumaphesenti angu-70 wezingane, amavithamini A, B1, B2, insimbi ne-calcium - amaphesenti angu-30-40, iodine - kuze kufike kumaphesenti angu-80 wezingane. Ngenxa yalokho, intsha iyanda ihlushwa izifo zesimiso sokugaya ukudla kanye ne-anemia. Futhi lokhu kwenzeka ngesikhathi lapho umzimba kufanele uchithe wonke amandla okukhula okusebenzayo!

Buza nodokotela wezingane wakho mayelana namalungiselelo ayinkimbinkimbi kavithamini - kungenzeka, ubona kunesidingo sokuthi unikeze ingane yakho isikole esiphakeme ngenkathi yasekwindla nasebusika.