Ukutya okunokulinganisela - kuthetha ukuthini, kunye nendlela yokulinganisela ukutya?

Ukufumana impilo enempilo, ukutya okufanelekileyo kubalulekile, ukuze umzimba ufumane zonke izinto eziyimfuneko kuwo. Ngaloo nto, awukwazi ukuqinisa impilo yakho kuphela, kodwa ulahlekelwa / ufumane ubunzima. Kubalulekile ukwazi nokuqwalasela iingcebiso ezikhoyo kwaye wenze imenyu efanelekileyo.

Kuthetha ukuthini ukutya okunokulinganisela?

Inqobo ephambili yenkqubo evezwayo iqulethe ukutya ngokusekelwe kwindleko yamandla yeemveliso. Umzimba kufuneka ufumane amaprotheni, amafutha, i-carbohydrate, iivithamini, i-macro kunye ne-microelements, kunye ne-enzyme yokugaya. Ukutya okunokulinganisela ngokufanelekileyo kuthetha ukukhetha kunye nentsebenziswano enemveliso yemveliso, kwakunye nokusetyenziswa kwazo kunye nokusetyenziswa kwexesha.

Iziseko ezisisiseko zokutya okufanelekileyo

Ukwenza utshintsho kwisondlo sakho, akufuneki ukuya kwingcali, kuba kukho imithetho elula yokutya okufanelekileyo:

1. Ukutya kukuqwalaselwa ngokufanelekileyo, xa ukunyuka nokusetyenziswa kwezondlo kulungelelaniswa.
2. Imenyu kufuneka iqule izityalo kunye nemifuno eninzi .
3. I-formula yokutya okufanelekileyo iquka ezintathu zokutya eziphambili kunye nokutya okubini. Qaphela ukuba phakathi kwabo kufuneka kudlule ixesha elilinganayo lexesha.
4. Kubaluleke ngokufanayo ukulungiselela ukutya ngokufanelekileyo, ngoko, ukukhatyelwa kungabandakanywa ngokupheleleyo. Iimveliso zingapheka kwisibini, kwi-oven, bhaka, upheke uze udilize.
5. Ukutya okunokulinganisela kubandakanya ukusetyenziswa kweemali ezaneleyo zamanzi, ngoko umgangatho wemihla ngemihla ubuncinane ama-1.5 ilitha. Kungcono ukusela isahlulo seyure ngaphambi kokutya.

Amandla alinganisiweyo - imenyu

Umntu ngamnye unokuhlakulela ukutya, into ephambili, ekukhokelwa yimithetho ekhoyo. Imenyu yokutya okunokulinganisela ngeveki kufuneka iguquke, kwaye inokuqulunqwa ngokwale nkqubo elandelayo:

1. Ukutya kwasekuseni - 40% yemali yekhalori yemihla ngemihla. Lapha kwiplabathi kukho zombini iiprotheni kunye ne-carbohydrate, zombini ilula kwaye ilula.
2. I-Snack - engekho ngaphezu kwe-kcal 100. Khetha iiprotheni okanye i-carbohydrates.
3. Ixesha lesidlo ngu-30% we-calories content. Kwimenyu, iprotheni kunye nokutya kwemifuno: imifuno nezithelo.
4. I-Snack - ayikho ngaphaya kwama-150 kcal.
5. Ukutya isidlo - i-20% yexabiso le-caloric. Ukukhetha ngokukhawuleza iiprotheni ezinokutya, ezinjengentlanzi, iimveliso zobisi okanye iiprotheni zezityalo. Sekunokwenzeka imifuno neziqhamo.

Ukutya okunokulinganisela ukulahleka kwesisindo

Ukunciphisa ubunzima, izondlo zicebisa ukulinganisela umlinganiselo we-BJU kwinani 1: 2: 3. Ngelo xesha, isiqingatha seprotheni kufuneka sibe semvelaphi yemifuno, kwaye i-1/3 yamanqatha yioli yezityalo. Ngokumalunga ne-carbohydrate, i-75% iyama-stroke, kunye nayo yonke i-lactose, i-fructose ne-sucrose. Ukongeza, ukutya okunokulinganisela ukulahlekelwa kwesisindo kubafazi kuthetha ukugcinwa kwesondlo sokutya, ukuqwalasela umxholo we-caloric yokutya (ukulahleka kwesisindo - akukho ngaphezu kwe-1500 kcal, kunye nokugcina ubunzima - 2000 kcal) kunye nokusetyenziswa kwexabiso elaneleyo, oko kukuthi ubuncinane ubuncinane beelitha ezimbini.

Ukutya okunokulinganisela ukufumana ubunzima

Abadlali abaninzi banomgomo - ukufumana ubunzima besisu kunye nale njongo kufuneka uguqule ukutya kwakho. Ukutya okunokulinganisela, kubalulekile ukuqwalasela:

1. Into ebaluleke kakhulu ekuphunyezweni komsebenzi yiprotheni, ngoko ixabiso layo kufuneka linyuswe ukwenzela ukuba i-1 kg yesisindo ibe ngu-2 g. Kubalulekile ukwahlula isahlulo sosuku kwiindlela ezininzi, ekubeni umzimba unako ukufunda iigramu ezingama-40 ngelo xesha.
2. Ukutya okunokulinganisela okunomgangatho kubandakanya ukusetyenziswa kwamafutha enempilo. Isisombululo esilungileyo Ukuze uzuze ubunzima, udinga i-2 g nganye nge-1 kg yee-fat fat fat and the same amount of fat fat-fat, kodwa i-1 kg yesistim.
3. Ukubona kwi-sikali "kunye", kufuneka ukhethe kwimenyu ye-carbohydrates enomxholo. Kubantu, i-dose yemihla ngemihla i malunga ne-9 g / kg ubunzima, kunye nabafazi abangaphantsi.
4. Impilo kubalulekile ukuthatha ii- vitamin complexes kunye nokusela malunga nama-2.5 ilitha amanzi.

Ukutya okuLungileyo

Abantu abenqaba ukutya inyama kufuneka bahlawule ngokukodwa ukulinganisela ukutya, ukuze umzimba uthathe konke okufunekayo kumsebenzi oqhelekileyo. Ukutya okunokulinganisela kubalimi kubandakanya oku kulandelayo:

1. Iiprotheyini ziya kuboniswa ekudleni kunye nemifuno, imveliso ye-soy, i-nati, kunye namaqanda kunye nemveliso yobisi, ukuba avumelekile. Kukholelwa ukuba i-1 kg yesisindo kufuneka ilandele i-1 g yeprotheni.
2. Kubalulekile ukuba ukutya kunokuqulethe ukutya okunesitye, umzekelo, i-buckwheat, i-nut, izithelo ezomileyo njalonjalo.
3. Ukufumana imifuno, i-vitamin B12 ibalulekile, kodwa iqulethwe kwiimveliso ezivunyelwe (iipineti, i-sea kale kunye nemveliso yobisi). Kuncinci, kucetyiswa ukuba uthathe ngendlela yee-additives.
4. Kwanoku kutya kufuneka kube yimveliso ene-fatty acids omega-3, kunye ne-zinc kunye ne-calcium.

Ukutya okunokulinganisela kwabasetyhini abakhulelweyo

Kubafazi, ukutya okufanelekileyo kubaluleke kakhulu. Ukuqonda indlela yokulinganisela ukutya, iingcali zincoma ukugxila kule nkcazelo elandelayo:

1. Ukubunjwa ngokufanelekileyo kwe-fetus, iiprotheni zibaluleke kakhulu. Ngesiqingatha sokuqala sokukhulelwa imihla ngemihla kufuneka sidle ubuncinane i-100 gram, kwaye kwisibini -1 g. Kufuneka kuqatshelwe ukuba malunga nesiqingatha sale mali kufuneka imelwe ngamaprotheni asezilwanyana.
2. Kubalulekile kubasetyhini kwindawo kunye ne-carbohydrates, engayesabi ukugcina loo mfanekiso. Ngesiqingatha sokuqala sokukhulelwa, kufuneka udle ama-gram ayi-350, kwaye kwi-second g - 400 g. Gxininisa kwi-carbohydrate engancinci, kwaye awuyi kuba neloyiko lokunciphisa umzimba.
3. Amafutha abaluleke kakhulu ekubunzeni amafutha, ngoko ke ekudleni kufuneka abe malunga ne-80 g, kunye ne-15-30 g yale mali kufuneka ifakwe ngemifuno yemifuno.
4. Oogqirha bavuma ukuba imenyu yowesifazane okhulelweyo kufuneka abe ne-vitaminised. Okubaluleka ngokukhethekileyo yi-vitamin E, C, iqela B, A, D kunye ne-aclic acid. Iiminerali ezibaluleke kakhulu zi-calcium, i-phosphorus, i-magnesium, i-potassium, i-sodium kunye nensimbi.