Iingcebiso zobomi obunempilo

Isiseko sobomi obunempilo kukutya okunempilo, kwaye kukho iimeko ezimbini zokuqalisa ukutya okunempilo

1. Ukutya iikhalori ezaneleyo zomsebenzi owenziwa ngumntu kunye nohlobo lobomi bakhe, ukuze afezekise ukulingana phakathi kwamandla awasebenzisayo okanye awasebenzisayo kunye naloo nto ayifumanayo; Ukuba umntu utya kakhulu, uya kutyeba kakhulu, atyebe kakhulu okanye atyebe kakhulu. Kodwa ukuba itya kancinci, ubunzima bayo buya kuncipha.Indoda idinga umlinganiselo wee<em>calories ezingama-2500 ngosuku, ngoxa ibhinqa lifuna umlinganiselo wee<em>calorie ezingama-2000. Ngegama elithi "umyinge", sithetha umntu owenza umsebenzi oqhelekileyo emini, njengoko oku akusebenzi kumsebenzi onzima, abadlali abakhutheleyo, abafazi abakhulelweyo, njl., apho imfuno yabantu yeekhalori ihluka ngokweminyaka, isini, kunye nobume bomsebenzi, kunye nezinye izinto.Ikhalori yinxalenye yamandla ekutyeni okanye kwisiselo, kwaye imele amandla afunekayo ukunyusa ubushushu bekhilogram enye yamanzi ngeqondo elinye ngokukaCelsius.

2. Ukutya uluhlu olubanzi lokutya ukuqinisekisa ukutya okunesondlo kunye nokubonelela umzimba ngazo zonke izondlo ezifunekayo. Kodwa ngokumodareyitha kwisixa sokutya umntu akutyayo, kwaye akuphephe ukutya kakhulu.

Ezi ngcebiso zilandelayo zibandakanya imigaqo esisiseko yokutya okunempilo, apho umntu anokwenza ukhetho lwakhe lokutya lube luncedo ngakumbi kwimpilo yakhe:

Izidlo eziphambili zixhomekeke kukutya okunesitatshi, okufana nesonka (kwimibutho yethu yama-Arabhu ngokukodwa), ii-cereals (irayisi, ibhali, ingqolowa, i-oats, ingqolowa, njl.) kunye namazambane. Kodwa kungcono ukuthembela kuhlobo olufanayo i-cereal Ukutya okupheleleyo kangangoko kunokwenzeka, ziqulethe i-fiber, eyenza kube lula ukugaywa kunye nokukhuthaza imvakalelo yomntu yokuhlutha.

Abanye abantu bakholelwa ukuba ukutya okunesitatshi kubangela ukutyeba. Kodwa ngokuthelekisa igram yesitatshi kunye negram yamanqatha, siqaphela ukuba igrama yamanqatha iqulethe kabini iikhalori ezininzi njengegram ye-carbohydrates. Kodwa xa ikhoba lisusiwe kunkozo kwaye licocwe kwisiqu salo, ixabiso lesondlo salo liyancipha kwaye ezinye iiminerali kunye neevithamini ezikulo ziyancipha, ezinjengokuthembela kwisonka esimhlophe ekutyeni nakumgubo ocoliweyo, ukongeza ekunqongopheni kwefiber. iluncedo olukhulu kwinkqubo yokwetyisa. Nangona kunjalo, ukutya kakhulu iicarbohydrates kunokukhokelela ekutyebeni.

Uninzi lweziqhamo kunye nemifuno, apho kucetyiswa ukuba udle amaqhekeza amahlanu okanye iinxalenye zeemilo zabo ezahlukeneyo ngosuku, kwaye iqhekeza okanye inxalenye ilingana ne-100 grams (umzekelo, i-100 grams yevatala, iiapilkosi ezintathu okanye ezine, indebe ijusi yetamatato, i-80 grams ye-carrots 90 grams yekhaphetshu okanye i-cauliflower, indebe encinci ye-raspberries, ... njl.). Enye indebe yendalo, ijusi yesithelo esingenaswekile iyinxalenye yezi zahlulo, kwaye iyafana nemifuno ephekwe kwikomityi enye. Iqhekeza lebhanana linokuba yinxalenye yesidlo sakusasa.

Ukwenza izinto zibe lula, sikhankanya ubungakanani bezabelo zokutya ezahlukeneyo ngolu hlobo lulandelayo:

• Inxalenye yengqolowa ilingana nendebe yengqolowa.
• Inxalenye yeziqhamo ilingana nesiqingatha sebhanana, iapile eliphakathi, okanye amakhiwane ali-15.
• Isitya esinye semifuno silingana nekherothi epheleleyo.
• Ukuphakwa enye yobisi ilingana nekomityi yobisi.
• Inxalenye yenyama ilingana nekota yebele lenkukhu okanye inqindi egcweleyo yesandla ekutyeni.

Intlanzi ngumthombo olungileyo weprotheyini, njengoko iqulethe iivithamini ezininzi kunye neeminerali. Kufuneka isebenze ukutya ubuncinane ii-servings ezimbini zeentlanzi ngeveki. Intlanzi ye-oily ityebile ngamafutha anenzuzo ebizwa ngokuba yi-omega-3 fats, enceda ukukhusela isifo senhliziyo. Kukhethwa ukuba ugweme intlanzi ekhonkxiweyo kunye neyokutshaya ngenxa yobuninzi betyuwa kuyo.

Iintlanzi ezinamafutha ziquka isalmon, mackerel, herring, tuna, sardines nezinye.

Amafutha ahluthayo kunye noshukela kufuneka agwenywe okanye ancitshiswe. Sonke sidinga amanqatha ekudleni kwethu, kodwa kubalulekile ukukhetha iintlobo ezinenzuzo. Kukho iintlobo ezimbini eziphambili zamafutha: ahluthayo kunye nalawo angaxutywanga. Amafutha achumileyo ayingozi emzimbeni, kuba anyusa izinga le<em>cholesterol egazini, nto leyo eyandisa ingozi yokuba nesifo sentliziyo nestroke. Ngokubhekiselele kumafutha angaxutywanga, aqulathe iiathom zekhabhoni ezingahlaliyo ziiathom zehydrogen, kwaye la mafutha awaniki amandla amancinci, oko kukuthi, aneekhalori ezincinci, kwaye anegalelo ekunciphiseni. cholesterol Igazi, isifo senhliziyo kunye ne-stroke.

Amafutha achumileyo anokwandisa umlinganiselo we<em>cholesterol esegazini, nto leyo eyandisa ingozi yesifo sentliziyo. La mafutha afumaneka kukutya okuninzi okufana neekeyiki, iipayi, iibhiskithi, zonke iintlobo zeelekese, ibhotolo neesoseji. Ke ngoko, kufuneka ukhethe ukuyeka ukuzitya, kwaye utshintshele ekutyeni okunamafutha angaxutywanga njengeoyile yemifuno, intlanzi enamafutha kunye neeavokhado.

Uninzi lwabantu lutya iswekile eninzi, kwaye ukutya okuneswekile kunye neziselo zineekhalori ezininzi, kwaye ngaloo ndlela zifak' isandla ekutyebeni. Isenokukhokelela ekuboleni kwamazinyo, ngakumbi xa ityiwe phakathi kwezidlo. Ngokubhekiselele kwishukela, ekhoyo ngokwemvelo kwezinye ukutya, njengeziqhamo kunye nobisi, akuyingozi kwimpilo.

ukunciphisa ityuwa; Ukutya okuninzi esikuthengayo kukho, njengesonka, iipastries, iisosi neesuphu. Ityuwa eninzi inyusa uxinzelelo lwegazi, kwaye abantu abanoxinzelelo lwegazi basengozini enkulu yokuba nesifo sentliziyo okanye i-stroke.

Ukwandisa umsebenzi kunye nokunyakaza kunye nokugcina ubunzima obufanelekileyo. Ukutya okusempilweni kunendima ebalulekileyo ekugcineni ubunzima obufanelekileyo, obuyinxalenye ebalulekileyo yempilo entle ngokubanzi. Ubunzima obugqithiseleyo bunokubangela iingxaki zempilo, ezinjengoxinzelelo lwegazi oluphezulu, isifo sentliziyo nesifo seswekile. Kwakhona, ukuba nomzimba omncinane akuhambisani nempilo entle. Ukuze umntu aphinde atyebe kakuhle, kufuneka akuphephe ukutya okunamafutha neswekile eninzi, abe neziqhamo nemifuno emininzi.

Ukuzilolonga kukwanceda ekulondolozeni ubunzima obusempilweni, yaye oku akuthethi ukuchitha iiyure zexesha usenza umthambo, kodwa kunoko ukufumana iindlela zokushukuma, njengokubuyela ekhaya ngeenyawo, ukwenza izinto ezithile okanye ukuthenga ngaphandle kwemoto, okanye izinto ezinjalo. Kungenjalo, ungenza umthambo kangangesiqingatha seyure izihlandlo eziliqela ngeveki.

Luphephe unxano. Umntu ufuna malunga ne-1.2 yeelitha zolwelo ngosuku ukuze ahlale ngaphandle kokuphelelwa ngamanzi emzimbeni, ukongezelela kulwelo oluza nokutya. Kodwa kufuneka uziphephe iziselo ezinxilisayo, ezineswekile nezinencasa, ezinokuba zizityebi ngeekhalori neziyingozi emazinyweni. Umntu usenokufuna ulwelo olungakumbi kwimozulu eshushu okanye emva kokwenza umthambo okanye umthambo.

ukugcina isidlo sakusasa; Abanye abantu bayakuphepha ukutya isidlo sakusasa, becinga ukuba kuyanceda ukunciphisa umzimba. Kodwa uphando lubonisa ukuba ukutya isidlo sakusasa kunokunceda ukulawula ubunzima. Isidlo sakusasa sikwayinxalenye ebalulekileyo yokutya okunesondlo, kwaye sinika iivithamini kunye neeminerali ezidingwa ngumzimba osempilweni.

Kungcono ukuba umntu aphephe isidlo sakusihlwa, okanye ukuba ayisiyiyo into yokugqibela ayenzayo ngaphambi kokulala. Kodwa ukuba umntu udla esi sidlo, kungcono ukuhamba emva koko okanye enze umsebenzi othile womzimba; Ukulala ngokukhawuleza emva kwesidlo sakusihlwa kukhokelela ekuvubeleni kokutya kwindlela yokugaya okanye ukucotha kokugaya kunye nokuqokelela kwamafutha egazini kunye namalungu. Umntu unokutshintsha isidlo sangokuhlwa afake iziqhamo ezilula.

Ukutya okunempilo yinxalenye ebalulekileyo yokugcina impilo entle kwaye kunokunceda umntu azive ephilile. Akunzima, ngezinye iingcebiso ezilula umntu unokuqalisa ukutya okunempilo.