Indlela Yokuhlela Ukudla Kwakho Ngokusekelwe Esayensini Yokudla Okunomsoco
Ukuphatha ukudla kwakho kungenye yezici ezibaluleke kakhulu zokugcina impilo enhle. Akugcini nje ngokuthinta isisindo, kodwa ukudla okufanele kungandisa amandla, ukukhuthazela, futhi kuthuthukise ukusebenza kwengqondo nomzimba. Ngokusho kwesayensi yokudla okunempilo, ukuphatha ukudla kwakho kudinga ukuqonda kahle izakhamzimba ezahlukahlukene ezidingwa ngumzimba wakho nokuthi ungadla kanjani ngezilinganiso ezifanele.
Ukubaluleka Kokwazi Ama-Macronutrients kanye nama-Micronutrients
Isayensi yezokudla ifundisa ukuthi umzimba womuntu udinga izinhlobo ezimbili eziyinhloko zezakhamzimba: izakhamzimba ezinkulu kanye nezakhamzimba ezincane. Ama-macronutrients aqukethe ama-carbohydrate, amaprotheni, namafutha, anikeza amandla futhi adlala indima ebalulekile emisebenzini yomzimba. Ama-micronutrients, njengamavithamini namaminerali, yize edingeka ngamanani amancane, abalulekile ekugcineni izinqubo ezibalulekile zebhayoloji.
Ama-carbohydrate
Ama-carbohydrate angumthombo oyinhloko wamandla emzimbeni. Kunezinhlobo ezimbili zama-carbohydrate: alula kanye nayinkimbinkimbi. Ama-carbohydrate alula, njengoshukela, aqhekeka ngokushesha futhi anikeza amandla ngokushesha, kodwa angabangela nokuwa kwamandla ngokushesha. Ngokuphambene nalokho, ama-carbohydrate ayinkimbinkimbi, njengalawo atholakala kokusanhlamvu okuphelele, imifino, nezithelo, aqhekeka kancane kancane, anikeza amandla azinzile futhi aqhubekayo.
amaprotheni
Iphrotheni ingenye ingxenye ebaluleke ngokulinganayo. Iphrotheni iyadingeka ukwakha nokulungisa izicubu zomzimba, okuhlanganisa imisipha, isikhumba, nezinwele. Imithombo emihle yamaprotheni ihlanganisa inyama engenamafutha, inhlanzi, amaqanda, amantongomane, nemikhiqizo yobisi. Ngaphezu kwalokho, iphrotheni idlala indima emisebenzini yamahomoni kanye ne-enzyme yomzimba.
I-Lemak
Nakuba amafutha evame ukuthola isithombe esibi, empeleni ayisici esibalulekile sokudla okunempilo. Amafutha ahlinzeka ngama-fatty acid abalulekile umzimba ongakwazi ukuwakhiqiza futhi asiza ekumuncweni kwamavithamini ancibilikayo njengamafutha afana namavithamini A, D, E, kanye no-K. Kodwa-ke, kubalulekile ukuhlukanisa phakathi kwamafutha anempilo, njenge-omega-3 fatty acids etholakala ezinhlanzini nasemantongeni, kanye namafutha e-trans, avame ukutholakala ekudleni okucutshunguliwe.
Ama-Micronutrients
Amavithamini namaminerali kuyizakhamzimba ezibalulekile. Amavithamini asebenza ezinqubweni ezahlukahlukene zomzimba, kusukela ekugcineni isikhumba siphilile kuya ekusekeleni amasosha omzimba. Amaminerali, njenge-calcium ne-iron, ayadingeka ekusebenzeni kahle kwamathambo kanye nokuthuthwa komoya-mpilo egazini. Izithelo ezihlukahlukene, imifino, okusanhlamvu, kanye nemikhiqizo yezilwane kunikeza inhlanganisela yamavithamini namaminerali adingekayo empilweni enhle.
Izimiso Eziyisisekelo Zokuphathwa Kokudla Okusekelwe Esayensini Yokudla Okunomsoco
Ukuphatha ukudla kwakho akugcini nje ngokuthi udlani, kodwa nokuthi udla kanjani futhi nini. Nazi ezinye izimiso eziyisisekelo okufanele uzikhumbule ngokusekelwe kwisayensi yokudla okunempilo:
1. Yidla Ukudla Okulinganiselayo
Ukudla okuhle kufanele kufake phakathi ibhalansi yezakhamzimba eziningi kanye nezakhamzimba ezincane. Ukudla ukudla okunhlobonhlobo okuvela eqenjini ngalinye lokudla kungasiza ekuqinisekiseni ukuthi umzimba wakho uthola zonke izakhamzimba ozidingayo. Isibonelo, ipuleti elinempilo ngokuvamile liqukethe ingxenye yesabelo sezithelo nemifino, ingxenye yesine yesabelo sokusanhlamvu okuphelele, kanye nengxenye yesine yesabelo seprotheyini engenamafutha.
2. Ukulawulwa Kwengxenye
Nakuba ukudla ukudla okunempilo kubalulekile, ukulawula ukudla okudliwayo kubaluleke kakhulu. Ukudla ukudla okuningi kakhulu, ngisho nokudla okunempilo, kungaholela ekukhuluphaleni kanye nezinye izinkinga zempilo. Naka ubukhulu besabelo bese uzama ukudla inani elihlangabezana nezidingo zakho zamandla zansuku zonke.
3. Gwema Ukudla Okucutshunguliwe
Ukudla okucutshunguliwe kuvame ukuqukethe amazinga aphezulu kashukela, usawoti, namafutha, okunezakhamzimba ezimbalwa eziwusizo. Ukudla okufana namakhekhe, amaswidi, ukudla okusheshayo, nokunye ukudla okupakishiwe kuvame ukuba ne-fiber ephansi futhi kugcwele izithasiselo zamakhemikhali. Ukulwela ukudla ukudla okungokwemvelo kakhulu nokucutshunguliwe okuncane kungenye yezindlela ezinhle kakhulu zokuqinisekisa ukuthi uthola izakhamzimba ezidingwa ngumzimba wakho.
4. Naka ukuphuza uketshezi
Amanzi ayisici esibalulekile sokudla okulinganiselayo. Imizimba yethu yakhiwe ngamanzi angaba ngu-60%, futhi yonke isimiso emzimbeni wethu sincike kuwo. Amanzi asiza ukuthutha izakhamzimba ziye emangqamuzaneni, asuse imfucuza emzimbeni, futhi agcine izinga lokushisa lomzimba lizinzile. Qiniseka ukuthi uphuza amanzi anele nsuku zonke futhi ugweme iziphuzo ezinoshukela noma ezine-caffeine.
5. Setha Izikhathi Zokudla
Ngaphezu kokunaka lokho okudlayo, ososayensi bezokudla okunempilo bagcizelela nokubaluleka kokuthi udla nini. Indlela yokudla ejwayelekile ingasiza ekulawuleni izinga lokugaya ukudla emzimbeni wakho kanye namazinga amandla usuku lonke. Ukudla ukudla okuthathu ngosuku kanye nokudla okulula okunempilo phakathi kungasiza ekugcineni amazinga kashukela egazini azinzile futhi kuvimbele indlala enkulu.
6. Cabanga Ngezidingo Zomuntu Siqu
Umuntu ngamunye unezidingo zokudla okunempilo ezahlukene ngokusekelwe eminyakeni, ubulili, izinga lomsebenzi, kanye nezimo zempilo. Isibonelo, umsubathi udinga amaprotheni amaningi kunomuntu ongasebenzi ngokomzimba. Ngokufanayo, abesifazane abakhulelwe badinga i-iron ne-folic acid eningi kunabesifazane abangakhulelwe. Ngakho-ke, kubalulekile ukuqonda izidingo zomzimba wakho ezithile bese ulungisa ukudla kwakho ngokufanele.
Ukubeka Ukudla Ngezinhloso Ezithile
Ngaphezu kwalezi zimiso ezijwayelekile, kunezikhathi lapho udinga ukulungisa ukudla kwakho ukuze kuhambisane nemigomo ethile, njengokunciphisa isisindo, ukwandisa imisipha, noma ukuphatha izimo ezithile zezokwelapha. Nazi ezinye zemigomo ethile nokuthi ungalungisa kanjani ukudla kwakho ukuze uzifinyelele:
Ukuncipha emsimbeni
Ukuphatha ukudla kwakho ukuze wehlise isisindo kuhilela ukunciphisa ukudla kwakho okunama-calories ngenkathi uqinisekisa ukuthi usathola ukudla okwanele. Gxila ekudleni okunama-calories aphansi, okucebile ngezakhamzimba, njengezithelo nemifino. Ukunciphisa ukudla ushukela namafutha agcwele nakho kubalulekile. Ngaphezu kwalokho, ukugcina ukulawula ukudla kanye nokudla ukudla okuncane, okuvamile kungasiza ekuvimbeleni indlala enkulu.
Khulisa Isisindo Semisipha
Kulabo abafuna ukwandisa isisindo semisipha, kunconywa kakhulu ukudla amaprotheni amaningi. Imithombo yamaprotheni esezingeni eliphezulu njengenyama engenamafutha amaningi, inhlanzi, amaqanda, nemikhiqizo yobisi iyizinketho ezinhle kakhulu. Ungakhohlwa ngama-carbohydrate ayinkimbinkimbi namafutha anempilo, abalulekile ekuhlinzekeni amandla ngesikhathi sokuzivocavoca. Ukulungisa ukudla kwakho ukuze ukhulise i-anabolism yangemva kokuzivocavoca ngokudla amaprotheni nama-carbohydrate zingakapheli imizuzu engama-30 yokuzivocavoca nakho kubalulekile.
Ukuphatha Isifo Sikashukela
Abantu abanesifo sikashukela kudingeka baqaphele kakhulu ngokudla kwabo ama-carbohydrate. Ukugwema ama-carbohydrate alula nokukhetha ama-carbohydrate ayinkimbinkimbi anenkomba ephansi ye-glycemic kungasiza ekulawuleni amazinga kashukela egazini. Ukugcina ukudla njalo kubalulekile futhi ekuvimbeleni ukwanda koshukela egazini. Ezinye izakhamzimba ezifana ne-fiber, amaprotheni, namafutha anempilo nazo zidlala indima ekulawuleni isifo sikashukela.
Isiphetho
Ukugcina ukudla okufanele kuyisihluthulelo sokufeza nokugcina impilo enhle. Ngokusekelwe kwisayensi yokudla okunempilo, kubalulekile ukuqonda nokusebenzisa izimiso eziyisisekelo njengokudla ukudla okunomsoco, ukulawula ukudla, ukukhetha ukudla kwemvelo, ukunaka ukudla okuketshezi, ukuhlela ukudla, nokulungisa izidingo zokudla okunempilo ngokusekelwe ezimweni zomuntu ngamunye. Ngokuqonda nokusebenzisa lolu lwazi, ungaqinisekisa ukuthi umzimba wakho uthola izakhamzimba ozidingayo ukuze usebenze kahle nsuku zonke. Khumbula ukuthi ukungaguquguquki kubalulekile, futhi izinguquko ezincane ekudleni kwakho zingaba nomthelela omkhulu empilweni yesikhathi eside.
