Naphezu kweqiniso lokuthi kunenqwaba yezinhlelo zamandla emhlabeni, ukudla kukhethwe kuphela ngawodwana. Ngakho-ke, akudingekile ukucabanga ukuthi uma isidlo esithile sisize umuntu oyedwa, kuzosiza ukusiza abanye abantu. Kodwa-ke, ukulandela imithetho ejwayelekile isakufanele, ngenkathi ukukwenza kukho konke impilo.
Ukulwela ukulinganisela
Kuyo yonke impilo, umuntu angazama amashumi okudla okuhlukile, kufaka phakathi amaprotheni ne-carb ephansi. Kepha umphumela wokudla ungadumaza, ngoba esikhundleni sokukhululwa kwesisindo, kuqala izinkinga ezinkulu zempilo.
Iqiniso ngukuthi amandla kumele abe nekhwalithi ephelele futhi ephezulu. Inhliziyo enhle kakhulu incike kwi-spectrum yezakhamzimba. Sikhuluma ngazo zonke izinhlobo zezinto zokulandela umkhondo, amavithamini, amaprotheni, njll.
Kubalulekile ukwazi: I-Nutritionist edumile uRobert Haas evela e-United States ivela kulokho nsuku zonke umuntu kufanele adle amaphesenti angama-50 ama-carbohydrate, amaphesenti angama-25 amaprotheni namaphesenti angama-25 amafutha.
Imifino nezithelo ziyadingeka ekudleni
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Ukuqapha ukudla
Amafutha.
Indima yamafutha emzimbeni inenjongo enkulu, ngoba ibamba iqhaza ekwakhiweni kwamaseli amasha, ukushintshana kwamanzi nakwezinye izinqubo ezibalulekile. Ama-acid angenasisekelo alungile athande emzimbeni, kepha agcwele - athinte kabi izindonga zemikhumbi.
Vele, kufanele sizame ukwenza amafutha awusizo kuphela ekudleni kwansuku zonke. Isibonelo, kunamafutha amaningi eminqumo, imikhiqizo yezinhlanzi, izithelo, njll.
Amaprotheni
Izinto ezinjalo zokwakha njengeprotheni, ziqinisa izicubu, zithuthukisa ukwakheka kwezinwele futhi zenza izinzipho zihlala isikhathi eside.
Ngokusho kweningi lososayensi, umuntu kufanele angadli njalo izinhlanzi, inyama, kodwa futhi nobhontshisi, imifino, ubhontshisi. Izilwane kanye namaprotheni wemifino asebenza ngokulinganayo emzimbeni.
Ama-carbohydrate
Cishe amaphesenti angama-50 okudla kwansuku zonke kufanele abe ama-carbohydrate. I-Long Energy Charge inika ama-carbohydrate ayinkimbinkimbi. Ngakho-ke, ekuseni kunconywa ukudla i-oatmeal.
Ngokuqondene nama-carbohydrate alula, banomphumela omuhle emzimbeni ngesikhathi senqubo yokubuyisela. Isibonelo, ukugcwala okusheshayo kwamandla kunika ushokoledi noma amanzi ekhabhoni.
Kubalulekile ukwazi: Ukuthola amandla asheshayo amandla, kufanelekile ukudla okuthile okumnandi. Ushukela yi-carbohydrate elula, enikeza amandla aphezulu ominqabeni emfushane kakhulu.
Kuyadingeka ngasikhathi sinye
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Isidlo ngasikhathi sinye
Indlela yokuphila enempilo yenza kube nokwenzeka ukwandisa umsebenzi wezitho zangaphakathi, gcina umzimba wethoni futhi uqinisekise amandla adingekayo. Ngokwesilinganiso, abantu kufanele basebenzise izinkulungwane ze-2-3 kwe-kokalori ngosuku. Kodwa-ke, kufanelekile ukukhumbula ukuthi esimweni ngasinye sezinkomba zayo zokuphila, kufanele zibhekwe ngokulinganisela kwamandla.Ukuqeda ukungalingani kwamandla futhi ususe isisindo ngokweqile, udinga ukudla ngasikhathi sinye nsuku zonke. Ibhulakufesi alinconywa ukweqa, ngoba leli yiphuzu elibalulekile endleleni eya endleleni yokuphila enempilo.
Kubalulekile ukwazi: isidlo sakusihlwa simi ngamahora amabili noma amathathu ngaphambi kokulala, uma kungenjalo izinkinga zingavela ngokugaya.
Ukuqeqeshwa ngokomzimba
Amakilasi ezemidlalo noma wokuqina axhasa izinqubo ze-metabolic. Ngokuzivocavoca okuphezulu ngokomzimba, umuntu udinga amandla amaningi. Ukubuyisa ngokushesha amabutho ngemuva kosuku olungapheliyo, udinga ukuphuza ingilazi yejusi yezithelo entsha. Lokhu kuzosiza ukugcwala ngokushesha umzimba ngamandla. Yize kungadingekile ukuthi uhlanganyele emikhiqizweni enokuqukethwe okuphezulu koshukela.
Esikhathini sezulu esishisayo, ukusebenza ngokomzimba kuthatha izikhathi ezimbili ngokushesha, ngakho-ke kuyadingeka ukudla uketshezi kaningi. Ibhalansi yamanzi igcinwa kahle ngamanzi ajwayelekile okuphuza.
Ukudla okulula kufanele kube okulungile
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Ukudla okulula
Kwesinye isikhathi kwenzeka ukuthi umuzwa wendlala uyeza kungazelelwe, futhi ngemuva kwamahora ambalwa. Kulokhu, akufanele uphuthume kumasemishi noma ama-buns. Ukudla okulula kufanele kube okulungile: izithelo, amantongomane, iyogathi yobisi, amaqanda abilisiwe noma imikhiqizo ye-curd.Kubalulekile ukwazi: Izazi zokudla okunempilo azikuncomi ukugcina ekudleni okungenamsoco noma ukudla okungenampilo. Ngokuvamile, ukudla okunjalo, njengamantongomane anosawoti, ama-chip, ukudla okulula, ama-popcorn angathinta noma yisiphi isikhathi esingesihle isimo sempilo ejwayelekile futhi alethe imizwa eminingi engemnandi.
Izinguquko zizofika ngokuhamba kwesikhathi
Akudingekile ukubalwa ngomphumela omuhle osheshayo, njengoba umlobi futhi uphilile ungabi usuku, hhayi ngisho nangenyanga eyodwa. Iningi labantu lingena kulo mculi wezengqondo lapho lizama ukulinganisa ukudla.
Uhlelo lwamandla afanelekile ludinga isikhathi esithile, amabutho nomsebenzi ofanele. Izinguquko ezinhle, ukukhanya nokuvumelana kweza kancane kancane.