Ukutya okunokulinganisela, okanye ukutya okunokulinganisela, kubonisa oku kulandelayo: umntu ufumana ukutya ngokutya umzimba wakhe kufuneka uhlale unempilo yonke imihla. Kufuneka ihlale ikhunjulwa ukuba i-surplus of nutrients ingabangela ingxaki efanayo emzimbeni njengokonakala kwayo. Ngoko ke, kuyiphutha ukucinga ukuba ukutya okunokulinganisela kukutya okusetyenziselwa kuphela ukulahleka kwesisindo.
Ngoko yintoni ukutya okunokulinganisela?
Ukutya okunokulinganisela akufanelanga bonke abantu. Iimfuneko zamandla omhla ngemihla zixhomekeke kwiiparitha ezahlukahlukeneyo, ezibandakanya izinga lokunciphisa umzimba, ubudala, ubulili bomntu, isantya somsebenzi wakhe. Ngoko, umzekelo, abafazi abakhulelweyo okanye abafazi abancelisayo banyuse iimfuno zamandla, ezimiselwa yimeko yabo. Ngokuqhelekileyo, ukutya okunokulinganisela kubasetyhini kweli nqanaba lobomi babo ngeke kube nantoni na kwezo zidlo ezinika ukutya okunokulinganisela ukulahleka kwesisindo.
Nangona kunjalo, sinokuhlala sithetha ngemithetho jikelele yokutya okunokulinganisela. Izidingo zamanzi zansuku zonke
umzimba uhlanganiswe yimveliso yamalungu amahlanu amakhulu.
Si ba dwelisa:- isonka, ilayisi, okusanhlamvu kunye ne-pasta;
- iziqhamo kunye nemifuno;
- inyama neentlanzi;
- iimveliso zobisi;
- amafutha, iileyile kunye neesekese.
Faka izinto kwiqela ngalinye kwi menu yakho yemihla ngemihla - oku kuthetha ukugcina ukutya okunokulinganisela.
Ngaba ndingasebenzisa ukutya okunokulinganisela ukulahleka kwesisindo?
Ewe, ukuba awuyikulibala malunga nemigaqo yayo eyintloko. Bafuna ukuba sigcine kwisondlo sabo kulamano olulandelayo:
- Ukususela kwi-15 ukuya kwi-20% yokutya kwansuku zonke kufuneka kuhlanganiswe ngamaprotheni - njengenyama ebomvu, intlanzi, inyama yenkukhu;
- Ukususela kwi-50 ukuya kwi-60% yokutya kwansuku zonke kufuneka kuhlanganiswe ne-carbohydrates - njengesonka, irayisi, i-pasta, iitapile, iziqhamo, imifino, iimbotyi;
- inani elipheleleyo lamafutha kufuneka lisuke kwi-20 ukuya ku-30%. Akufanele kudlule i-30% yezidingo zethu zamandla ezipheleleyo, oko kukuthi, iigrimu ezingama-33 zamanqatha ngama-khalori ayi-1000. Kule manqatha, kuphela i-10% kuphela inokuba yimvelaphi yezilwanyana, eyi-11 amagremu kuzo zonke iikhalori ezili-1000.
Ukutya okunokulinganisela ukulahleka kwesisindo ngeveki
Ukugqiba intetho ngokutya okunokulinganisela, sikunikezela ngeendlela ezininzi zemenyu yokulahleka kwesisindo - unokuthatha njengomzekelo wokutya okunokulinganisela kwiveki.
Yafutshane
- Isiqwenga sesonka (okanye amaqhekeza ama-2) + 30 amagremu weeshizi ezincinci;
- 1 inkomishi yobisi 1.5% ioli + 1 isonka sesonka (30 grams) kunye nobusi okanye i-marmalade;
- 1 inkomishi yobisi 1.5% umxholo weoli + 30 amagremu okanye amaqhekeza amabini.
Wesibini isidlo sakusasa
- Iziqhamo ezi-2 okanye 1 iglasi yejusi ngaphandle kweshukela.
Isidlo
- kuphekwe ngaphandle kweoli e-omelette ephuma kumaqanda amabini ngamakhowa, i-anyanisi, i-pepper eluhlaza + 1 inxalenye encinane yesaladi yemifuno kunye neetapuni ezimbini zeoli yeoli * + isonka sesonka;
- 120 amagremu wenyama ephekiweyo + 1 inkonzo encinane yemifuno yemifuno kunye nepunipoon yeoli yeoli + 1 isonka sesonka;
- Ingxenye encinci yamagqabi abilisiwe kunye nepunipoon yeoli yeoliva + 30 amagremu weeshizi ezincinci;
- I-2 yengulube shish kebabs + 1 i-cake ye-cake + 1 encinci ye-salad eluhlaza okwesibhakabhaka kunye neetapuni ezimbini zeoli yeoli;
- 1.5 iincinci ze-arubini ezibhaka utamatisi, kunye nepunipoon yeoli yeoliva + 4 iingcezu ezincinci zamatamate aphekiweyo + 30 amagremu eesisitya esincinci se-fat + isonka sesonka;
- 150 amagremu eentlanzi eziphekiweyo + 100 amagremu amazambane aphekiweyo + 1.5 iinqatyisi eziphekiweyo kunye neyipuni yeyipuni yeoli;
- 200 amagreta aphekiweyo + 50 grams of cheese e-fat fat + 1 encinci yokukhonza isanqante okanye isaladi yesaladi kunye nemifuno engu-4-5 kunye neetapuni ezimbini zeoli yeoli.
Ngomso wamva
- I siqhamo.
Isidlo
- 1 yogurt 0-2% umxholo weoli + 2 izithelo;
- 1 yogurt 0-2% umxholo weoli + 1 ithispoon honey + 8-10 nuts + 2 breadcrumbs;
- 1 yogurt 0-2% umthamo we-fat + 2 iibheyponi jam + 8-10 itoni;
- I-1 yogurt ene-1 piece (30 grams) yeeshizi ezincinci eziphantsi, utamatisi, iqhekeza elingu-1 le-turkey ebilisiwe;
- 1 ingilazi yobisi 0-2% umxholo weoli + 50 amagremu okutya.
Ukutya kokutya okunokulinganisela kunokubhekwa njengesidlo sokutya, kuba kunceda ukulahlekelwa ngamapounds angaphezu kwexesha elifutshane. Ngexesha elifanayo, oku kutya kukumzekelo wokutya okulinganiselayo ukulahleka kwesisindo, emva koko uza kuhlala uvakalelwa ngokupheleleyo.