Indlela yokudla yentsha: umhlahlandlela ophelele wokudla okunempilo ngesikhathi sokukhula

Ubusha buyisikhathi sokushintsha okukhulu ngokomzimba, kwamahomoni, nangokwengqondo. Ngokuvamile kunzima ukukuqonda, kokubili kumuntu osemusha ngokwakhe nakulabo abamzungezile, yingakho ukugcina ukudla okufanele phakathi nale minyaka kubalulekile. Lokhu kubalulekile kokubili ukubhekana nalesi sikhathi sokukhula okusheshayo ngamandla nempilo, kanye nokubeka isisekelo esiqinile sobudala, ukunciphisa ingozi yezinkinga zempilo zesikhathi esizayo.

Njengoba izingane zikhula, zingena enkathini yoshintsho oluqhubekayo: ziyayeka ukuba izingane, kodwa azikabi abantu abadala ngokugcwele . Kuyisigaba esiphakathi lapho kumiswa khona imikhuba eminingi ezohlala impilo yonke. Phakathi kwalokhu, ukudla kwentsha kudlala indima ebalulekile, njengoba kuthonya ukwakheka kwemizimba yazo, ukukhula kwamathambo nemisipha, ukusebenza kwezemfundo kanye nokwezemidlalo, ngisho nenhlalakahle yazo engokomzwelo.

Kungani isidingo sokudla okunempilo sanda kangaka ngesikhathi sobusha?

Uma ingane ingena ebusheni, izinga layo lokukhula liyashesha ngokuzumayo. Eminyakeni embalwa nje, ingakhula phakathi kwamasentimitha angu-8 kuya kwangu-10 ukuphakama, futhi nezinye izinguquko zenzeka, njengokushintsha kwephimbo lezwi , ukwanda kwemisipha, ukusatshalaliswa kabusha kwamafutha omzimba, kanye, emantombazaneni, ukuthuthukiswa kwamabele kanye nokuqala kokuya esikhathini. Ukuze kusekelwe lezi zinguquko, kubalulekile ukusungula ukudla kwentsha okuhlangabezana nezidingo zayo zamandla nezakhamzimba ezithile.

Izidingo zokudla okunempilo ngesikhathi sobusha zinqunywa yizinqubo zokuvuthwa ngokocansi , ukukhula kobude, kanye nokwanda kwesisindo. Lezi zinqubo zidinga amandla amaningi kanye nezakhamzimba ezithile ezibalulekile; kulinganiselwa ukuthi intsha ithola cishe u-20% wobude bayo bomuntu omdala kanye no -50% wesisindo sayo somuntu omdala . Lokhu kwanda kuhambisana ngokuyinhloko nokwanda kwemisipha kanye nokuqina kwamathambo , okwenza ikhwalithi yokudla ibe yinto ebalulekile.

Kubalulekile ukuqonda ukuthi isifiso sokudla sentsha sivame ukwanda ngesikhathi sokukhula okusheshayo, nokuthi umsebenzi womzimba (ezemidlalo, imfundo yomzimba, ezokuthutha ezisebenzayo) ukhulisa kakhulu izidingo zabo zama-calorie. Ngakho-ke, kuyasiza ukuhlela iphethini yokudla ehlanganisa ukudla okuthathu okuyinhloko kanye nokudla okulula okukodwa noma okubili okunempilo ngosuku, kunokudla okumbalwa okukhulu noma ukudla okusekelwe ekudleni okucutshungulwe kakhulu.

Izidingo zokudla okuhle kwentsha

Uhlelo lokudla okunempilo lwalesi sigaba kufanele luphelele , lulinganisele , futhi lulungiselelwe umuntu ngamunye. Lokhu kusho ukuthi:

• Kumelwe unikeze konke macronutrients (ama-carbohydrate, amaprotheni namafutha) ngamanani afanele iminyaka, ubulili, izinga lomsebenzi womzimba kanye nesimo sempilo.
• Kumelwe uqinisekise ukuthi uthola ukudla okwanele micronutrients (amavithamini namaminerali), ngokunaka okukhethekile football, i-vitamin D, insimbi, i-magnesio, zinc kanye namavithamini B.
• Kumele ngokulinganiselayo ngokwesilinganiso seqembu ngalinye lokudla: inqwaba yemifino nezithelo, ukuba khona kwansuku zonke kokusanhlamvu okuphelele, ubhontshisi, amantongomane, imikhiqizo yobisi kanye namaprotheni angenamafutha.
• Kufanele kube inkambisoukuhlonipha okuthandwa yibo, imikhuba yomndeni kanye nokungenzeka izifo noma izimo ezikhethekile (ukungezwani komzimba, ukungabekezeleli, ukudla imifino, umkhuba wezemidlalo onzima, njll.).

Uma kukhulunywa ngokudla, kungcono ukuxoxisana nentsha kunokuba usungule uhlu olude lwezinto ezivinjelwe. Kunzima ukulwa ngokuphelele nokudla okusheshayo kanye nokudla okulula , okuvame kakhulu endaweni yabo, kodwa ningavumelana ngokudla okulinganiselwe futhi nikhokhele ukudla okusha, okungacutshungulwanga kahle . Akukho okukuvimbelayo ekufinyeleleni izivumelwano ukuze intsha ikwazi ukujabulela okunye kokudla ekuthandayo, inqobo nje uma isisekelo sokudla kwayo sinempilo futhi sihambisana nobudala.

Izici ezijwayelekile zokudla kwentsha

Izincomo zokudla okunempilo nokulinganiselayo kufanele zigcinwe . Ngokuphathelene nama - carbohydrate namaprotheni , inani kanye nezincomo zekhwalithi zifana nalezo zomuntu omdala onempilo, kanye nesixwayiso sokuthi, kulesi sigaba, izidingo zamandla ziphezulu. Ukudla okwanele kwamafutha anempilo kubalulekile ukuze kuhlangatshezwane nezidingo zama - fatty acid abalulekile nokuqinisekisa ukumuncwa kwamavithamini ancibilikayo amafutha njenge-A, D, kanye ne-E, abalulekile ekukhuleni kanye nasesimisweni somzimba sokuzivikela.

Izidingo zokudla okunempilo zingahluka kakhulu phakathi kwentsha kuye ngezimo zayo (ubulili, izinga lokukhula, ezemidlalo ezisetshenziswayo, isimo sempilo, indawo yezenhlalo), ngakho-ke akunakwenzeka ukuhlanganisa ngezibalo ezihleliwe. Kodwa-ke, ezinye iziqondiso zinganikezwa ukusiza ukuqinisekisa ukudla okulinganiselayo okuqukethe izakhamzimba ezanele ukuhlangabezana nezidingo zawo wonke umuntu.

• Shintshashintsha ngangokunokwenzeka ukudla, ngisho nangaphakathi kweqembu ngalinye lokudla (izinhlobo ezahlukene zemifino, izithelo, ubhontshisi, okusanhlamvu okuphelele, inyama engenamafutha amaningi, inhlanzi, amaqanda, amantongomane, njll.).
• Gcina amashejuli ajwayelekile ukudla kusukela kolunye usuku kuya kolunye futhi ungaphuthelwa yinoma yikuphi ukudla okubalulekile, ikakhulukazi ukudla kwasekuseni nokwasemini.
• Comer kancaneUkuhlafuna kahle, endaweni ekhululekile, ugweme iziphazamiso ezifana nethelevishini, omakhalekhukhwini noma imidlalo yevidiyo, okukhuthaza ukudla ngokweqile futhi ungazi ukuthi ulambile ngempela.
• Yidla ngendlela ethile icocekile; qala ngesidlo sokuqala (ngokuvamile esisekelwe kakhulu emifinweni futhi sicebile ngama-carbohydrate ayinkimbinkimbi), bese kuba isidlo sesibili (esicebile kakhulu ngamaprotheni) bese kuba isidlo sokugcina i-dessert (kungcono izithelo noma ubisi olulula).
• Ukudla kakhulu okushukela namafutha Ukudla okufana namaswidi, ushokoledi, iziphuzo ezibandayo, ukudla okulula okunosawoti, amakhekhe, ama-pizza, noma ama-hamburger akudingeki ukuthi kunyamalale, kodwa kuyalulekwa ukuthi kulinganiselwe ukusetshenziswa kwawo. ngezikhathi ezithile futhi ngobuningi obuncanengaphandle kokuba yisisekelo sokudla.
• Ngaphakathi kweqembu ngalinye lokudla, ama-kilojoule Ziyahlukahluka kuye ngokuthi zingakanani izinto ezinamafutha noma ushukela owengeziwe (ubisi oluphelele uma luqhathaniswa nobisi olukhishwe amafutha amaningi, inyama engenamafutha uma iqhathaniswa nenyama enamafutha, ama-yogurt anoshukela uma kuqhathaniswa nama-yogurt alula) kanye indlela yokupheka (okuthosiwe, okuthosiwe, okubhakiwe, okuphekiwe ngomusi…). Ukukhetha izinhlobo ezinamafutha amancane kanye namasu okupheka alula kusiza ukulawula amandla amaningi.

Ama-macronutrients abalulekile ekudleni kwentsha

Intsha idinga imithombo enempilo yama - carbohydrate , amafutha, namaprotheni . Ukugxila ekudleni okungacutshungulwanga noma okungacutshungulwanga kakhulu kubanika izakhamzimba abazidingayo ukuze bakhule.

• Ama-carbohydrate ayinkimbinkimbiKufanele bakha ingxenye enkulu yamandla akho ansuku zonke. Kunconywa ukuthi ubheke phambili okusanhlamvu okuphelele (isinkwa esiphelele, ilayisi elinsundu, i-oats, i-pasta esiphelele), imifino ebhontshisi kanye nemifino enesitashi (amazambane, ubhatata, ummbila) uma kuqhathaniswa nofulawa ocolisisiwe kanye nama-pastries.
• Izithelo nemifinoKunconywa ukuthi intsha ithathe okungenani Izinkomishi eziyi-1,5-2 zezithelo usuku futhi 2-3 servings yemifinoukuhlanganisa izinketho ezingaphekiwe neziluhlaza. Umthetho omuhle wesithupha ukufaka Siempre isithelo nemifino ekudleni okuyinhloko ngakunye.
• amafutha anempiloZibalulekile empilweni ye- ubuchopho, the uhlelo lwe-hormonal kanye nenhliziyo. Kufanele zivele kakhulu emithonjeni yezitshalo ezifana namafutha omnqumo angavamile, i-avocado, ama-olive, amantongomane nembewu, kanye nezinhlanzi ezinamafutha ezicebile omega-3 njenge-salmon noma ama-sardine.
• amaprotheni ekhwalithiLokhu kuyadingeka ukuze kwandiswe isisindo somzimba esingenamafutha, ikakhulukazi imisipha. Kungavela enyameni engenamafutha, izinkukhu, inhlanzi, amaqanda, imikhiqizo yobisi, imifino, i-tofu, kanye namantongomane. Ngokuvamile, intsha ithola amaprotheni anele ngokudla kwayo kanye Abadingi izithasiselo amaprotheni uma ukudla kwakho kuhlukahluka.

Ama-Micronutrients abalulekile

Ukuntuleka kokudla okunempilo okuvame kakhulu ebusheni kubangelwa ukwanda kwezidingo zokudla okunempilo kanye nokungalingani kokudla: ukudla okunemingcele, okuyisicefe, noma okuthandwayo okukhipha ukudla okubalulekile. Amaminerali abaluleke kakhulu yi -calcium , i-iron , ne -zinc , kanye namavithamini ahilelekile ekuhlanganisweni nasekukhuleni kwamaprotheni.

• I-Vitamin AItholakala kakhulu emikhiqizweni yobisi ephelele, izikhupha zamaqanda, kanye nemifino nezithelo ngesimo se-beta-carotene (izaqathe, ithanga, isipinashi, i-broccoli, ama-apricot). Kubalulekile kakhulu umbono, isikhumba kanye nesimiso somzimba sokuzivikela.
• Calcio: kuhlobene nokukhula kwe isisindo samathamboUkudla okufanele kakhulu ubisi nemikhiqizo yobisi, njengoba i-vitamin D, i-lactose, namaprotheni obisi kwenza kube lula ukumuncwa kwayo. Inhlanzi ekheniwe edliwa [okungacacile - mhlawumbe "nokudla"] nayo inikeza i-calcium. Iliva (ama-sardine, ama-anchovies), amantongomane neziphuzo zesoya eziqinisiwe kanye nama-dessert.
• Vitamin DKuyadingeka ukuthi i-calcium ifakwe kahle emathanjeni futhi ilawule imisebenzi eminingi yomzimba. Ngaphezu kokwenziwa kwesikhumba ngokukhanya kwelanga okulinganiselwe, itholakala emikhiqizweni yobisi eqinisiwe, izinhlanzi ezinamafutha, kanye nokudla okuqinisiwe. Intsha eningi iveza lokhu. ukudla okuncane kavithamini D, ngakho-ke kuyalulekwa ukuthi ubuyekeze ukudla kwakho nochwepheshe wezempilo uma kukhona ingozi yokuntuleka.
• hierro: yakha ingxenye ye-hemoglobin ethwala i- umoya-mpilo Insimbi itholakala egazini futhi iyadingeka ohlelweni lokuzivikela komzimba kanye nokusebenza ngokomzimba nangokwengqondo. Insimbi evela emithonjeni yezilwane (inyama, inhlanzi, amaqanda) imuncwa kangcono kunensimbi evela emithonjeni yezitshalo (imifino, imifino eluhlaza enamaqabunga). Ukuze kuthuthukiswe ukumuncwa kwensimbi esekelwe ezitshalweni, kufanele ihlanganiswe nokudla okucebile [ngezakhamzimba/izakhamzimba]. uvithamini C (isibonelo, amalentili anopelepele kanye ne-lemon encane) noma ngamanani amancane amaprotheni ezilwane.
• Zinc: iyangenelela ekwakhiweni kwe amaprotheniKuyasiza ekwelapheni amanxeba, kusekela amasosha omzimba, futhi kunezakhiwo zokulwa ne-antioxidant. Ukuntuleka kungahlotshaniswa nezinkinga zesikhumba, izinwele nezinzipho ezibuthakathaka, kanye nokuvuthwa kobulili okulibazisekile. Imithombo eyinhloko inyama, inhlanzi, i-shellfish, amaqanda, okusanhlamvu okuphelele, amantongomane, imifino kanye noshizi osekhulile.
• magnesiumIdlala indima ekusebenzeni kwamathambo, imisipha kanye nemizwa. Itholakala kumantongomane, imbewu, ubhontshisi, okusanhlamvu okuphelele, kanye nemifino eluhlaza enamaqabunga. Intsha eningi ayihlangabezani nokudla okunconywayo, ngakho-ke kuyalulekwa ukufaka lokhu kudla ekudleni kwayo kwansuku zonke.

Amavithamini abalulekile ekukhuleni

Kwabancane, amavithamini ahlobene nokwakheka kwamaprotheni , ukukhula kanye nentuthuko anconywa kakhulu:

• Amavithamini A no-D (imikhiqizo yobisi, amafutha obisi njengebhotela nokhilimu, iqanda eliphuzi, inyama yezitho zomzimba kanye nemikhiqizo eqinisiwe) ngendima yazo empilweni yamathambo, umbono kanye nesistimu yomzimba yokuzivikela.
• I-Folic acid (imifino, imifino eluhlaza enamaqabunga, izithelo, okusanhlamvu kwasekuseni okuqinisiwe, isibindi), okubalulekile ekuvuseleleni amangqamuzana nokwakheka kwamangqamuzana abomvu egazi.
• Vitamin B12 (inyama, amaqanda, inhlanzi, ubisi kanye nemikhiqizo yesoya eqinisiwe), kubalulekile ekudleni okuqinile kwemifino okumele kuhlelwe ngokucophelela.
• Vitamin B6 (okusanhlamvu okuphelele, isibindi, amantongomane, imvubelo yomkhiqizi webhiya), ehilelekile ekugayweni kwamaprotheni kanye nesistimu yezinzwa.
• Riboflavin noma i-B2 (isibindi, amaqanda, imikhiqizo yobisi, imvubelo yomkhiqizi webhiya), ebalulekile ekugayweni kwamandla.
• I-Niacin noma i-B3 (inyama yezitho zomzimba, inyama, inhlanzi, imidumba, okusanhlamvu okuphelele) okusiza ukukhulula amandla ekudleni.
• Thiamine noma i-B1 (okusanhlamvu okuphelele, ubhontshisi, inyama), okubalulekile ohlelweni lwezinzwa kanye nokusetshenziswa kwama-carbohydrate.

Ukusatshalaliswa kokudla okusebenzayo usuku lonke

Kunconywa ukugcina izikhathi zokudla ezihambisanayo kusukela kolunye usuku kuya kolunye futhi ungayeki ukudla. Okungcono kakhulu, ukudla kufanele kusatshalaliswe ekudleni okungu -4 noma oku-5 ngosuku (isidlo sasekuseni, isidlo sasekuseni, isidlo sasemini, isidlo santambama, kanye nesidlo sakusihlwa) ukuze ugweme ukulamba ngokweqile okungaholela ekudleni ukudla okusheshayo noma amaswidi.

Ukudla kwasekuseni kufanele kuhlale kufaka umkhiqizo wobisi (ubisi, i-yogurt, ushizi we-cottage), umthombo wokusanhlamvu ( isinkwa, i-toast, i-oatmeal, okusanhlamvu kwasekuseni okunoshukela omncane), futhi, uma kungenzeka, isithelo esiphelele noma ujusi waso wemvelo. Lokhu kunikeza amandla adingekayo ukuze kusebenze kahle esikoleni futhi kusiza ukuvimbela ukudla ukudla okungenampilo phakathi kwasekuseni.

Ukudla kwasemini nokudla okulula : Kunconywa ukunciphisa ukudla okubhakiwe okucutshunguliwe , ukudla okulula okunosawoti, iziphuzo ezinoshukela, namaswidi, aphezulu ngamakhalori futhi anezakhamzimba ezincane. Khetha amasangweji alula enziwe ekhaya (i-ham ephekiwe, ushizi omusha, i-tuna enotamatisi, i-hummus), izithelo ezintsha, amantongomane emvelo, kanye nemikhiqizo yobisi elula, ugweme ukudla ngokweqile amasoseji anamafutha noma ama-pâtés.

Ukudla okuyinhloko ngokuvamile kuyisikhathi sokuhlangana komndeni kanye nokudla okubaluleke kakhulu kosuku. Kungcono ukudala isimo esizolile , ngaphandle kwethelevishini noma amadivayisi kagesi, futhi ugweme izikhathi zokudla ezingajwayelekile, ikhefu elide phakathi kokudla, noma ukudla ngokushesha kakhulu. Ukudla kufanele kube okuhlukahlukene, okuphelele, futhi kulungiselelwe izidingo zentsha.

• Inkambo yokuqalaIlayisi, ubhontshisi, i-pasta, amasaladi aphelele, noma imifino enamazambane, lapho kungafakwa khona inyama, inhlanzi, noma iqanda ngezikhathi ezithile. Inani layo lokudla okunempilo litholakala kakhulu ekunikeleni kwayo amandla avela... ama-carbohydrate ayinkimbinkimbi, okumele ihlanganise izidingo zamandla eziyisisekelo.
• Inkambo yesibiliInyama engenamafutha amaningi, imikhiqizo yenyama enamafutha amancane, inhlanzi, noma amaqanda ngobuningi obuphakathi (indlala akufanele yaneliswe ngamaprotheni kuphela). Kunconywa ukuthi lokhu kuhambisane nesidlo esiseceleni se- imifino noma isaladi, noma imidumba noma amazambane, okungcono kungathosiwe.
• UgwaduleInketho engcono kakhulu ukufaka eyodwa izithelo ezintsha futhi kushintshaniswe nemikhiqizo yobisi elula (iyogathi engenalutho, i-curd, ushizi we-cottage). Ama-dessert anoshukela kakhulu kufanele agcinelwe imicimbi ekhethekile.

Isidlo sakusihlwa kufanele sibe esinye isikhathi sokuhlangana komndeni, endaweni ezolile engenazo izikrini. Kufanele kube lula kunesidlo sasemini, kodwa kube ngokulinganayo, futhi kudliwe kusenesikhathi ukuze kuvunyelwe ukugaya ukudla nokulala kahle. Uma ingane idla endaweni yokudlela yesikole, kuyasiza ukwazi imenyu yosuku ukuze noma yimaphi amaqembu okudla angekho afakwe esidlweni sakusihlwa, ngaleyo ndlela kugcinwe ukudla okulinganiselayo.

Indlela yokupheka nokufaka izinongo ngendlela enempilo

• Nikeza ukukhetha kumasu okupheka elula futhi enamafutha aphansi: ebilisiwe, ephekiwe ngomusi, ehhavini, epapillote, efakwe kuma-microwave, eyosiwe bese ephekwa ngokushisa ngamafutha amancane.
• Linganisa izitshulu ezinamafutha kakhuluUkuthosa njalo, ukubhaka, kanye nokubhaxa kufanele kugwenywe. Uma kusetshenziswa lezi zindlela, kungcono ukususa amafutha abonakalayo enyameni nasezinkukhu ngaphambi kokupheka nokulawula inani lamafutha.
• Ukuze izitsha zibe mnandi kakhulu ngaphandle kokufaka usawoti noma amafutha amaningi, izithako ezahlukene zingasetshenziswa. izinongo:
  • Ama-asidi: uviniga kanye nelamula, okusiza futhi ukumuncwa kwensimbi esuselwe ezitshalweni.
  • Ama-Allium: ugalikhi, u-anyanisi, u-anyanisi wasentwasahlobo, i-shallot, i-leek, enikeza amakhemikhali awusizo empilweni yenhliziyo nemithambo yegazi.
  • Amakhambi anephunga elimnandi: i-basil, i-fennel, i-cumin, i-tarragon, iqabunga le-bay, i-thyme, i-oregano, i-parsley, i-marjoram, okukuvumela ukuthi unciphise inani likasawoti ngaphandle kokulahlekelwa ukunambitheka.
  • Izinongo: upelepele, i-paprika, i-saffron, i-turmeric, phakathi kwezinye; kuyalulekwa ukuthi ungazisebenzisi ngokweqile uma kunzima ukuzigaya.
• El uviniga namafutha (amafutha omnqumo noma imbewu) anganambitheka ngamakhambi ukuze angeze ukunambitheka okwengeziwe ngaphandle kwesidingo sama-sauces anzima.

Ukudla okuhlelwe kahle, okuhlukahlukene kwentsha , okucebile ngokudla okusha futhi okufanela izidingo zabo zokukhula, umsebenzi womzimba, kanye nezintandokazi zabo, kuba ithuluzi elinamandla lokukhuthaza intuthuko engcono kakhulu yomzimba kanye neyomqondo, ukuhlanganisa imikhuba enempilo, kanye nokunciphisa umthelela wezinganekwane kanye nokudla okuyisimangaliso okubeka impilo yabo engozini esikhathini esifushane neside.