Umhlahlandlela Wokudla Okunempilo Osekelwe Esayensini Yokudla Okunomsoco
Ukwamukela indlela yokuphila enempilo kuvame ukuqala ngokudla okufanele. Emphakathini wanamuhla osheshayo, sivame ukukhohlwa ukubaluleka kokudla ukudla okunempilo nokunomsoco. Kodwa-ke, ngesiqondiso esifanele sokudla okunempilo, singaklama ukudla okunempilo hhayi nje kuphela kodwa futhi okufanela izidingo zomzimba wethu ezithile. Lesi sihloko sizoxoxa ngomhlahlandlela wokudla okunempilo osekelwe kwisayensi yokudla okunempilo, ohlanganisa izimiso eziyisisekelo, izakhamzimba ezinkulu kanye nezakhamzimba ezincane, kanye namathiphu asebenzayo okusetshenziswa nsuku zonke.
Izimiso Eziyisisekelo Zokudla Okunempilo
1. Ukuhlukahluka Kokudla
Hlukanisa ukudla kwakho ngokudla ukudla okunhlobonhlobo. Lokhu kuhlukahluka kuqinisekisa ukuthi umzimba wakho uthola izakhamzimba ezahlukahlukene, ngasinye sinendima ethile ekusekeleni ukusebenza kahle komzimba.
2. Ibhalansi Yamandla
Ukudla amakhalori ngokwezidingo zakho zamandla zansuku zonke kuyisihluthulelo sokugcina isisindo esinempilo. Amakhalori amaningi agcinwa njengamafutha, kanti ukuntuleka kwamakhalori kungaholela ekwehleni kwesisindo.
3. Ukulinganisela
Ngisho nokudla okunempilo kufanele kudliwe ngokulinganisela. Ukulinganisela kumayelana nokulinganisela izilinganiso kanye nokuvama kokudla okuhlukene ukuze kugwenywe ukudla ngokweqile noma ukudla kancane.
4. Gxila Ekudleni Kwemvelo
Ukunciphisa ukusetshenziswa kokudla okucutshunguliwe nokukhetha ukudla okusha nokwemvelo kungasiza ekunciphiseni ukuthathwa kwezithasiselo zokwenziwa ezingaba nomthelela omubi empilweni.
Ama-Macronutrients: Isisekelo Sokudla Okunempilo
Ama-macronutrients ayizakhamzimba umzimba ozidingayo ngobuningi, okungukuthi ama-carbohydrate, amaprotheni, namafutha. I-macronutrients ngayinye inomsebenzi othize futhi ibalulekile empilweni iyonke.
1. Ama-carbohydrate
Ama-carbohydrate angumthombo oyinhloko wamandla emzimbeni. Kunezinhlobo ezimbili eziyinhloko zama-carbohydrate: ayinkimbinkimbi kanye nalula. Ama-carbohydrate ayinkimbinkimbi, atholakala ekudleni okufana nokusanhlamvu okuphelele, imifino, nezithelo, anikeza amandla ahlala isikhathi eside. Ngokuphambene nalokho, ama-carbohydrate alula njengoshukela angabangela ukukhushulwa kwamandla okusheshayo kodwa okuhlala isikhathi esifushane.
2. Amaprotheni
Amaprotheni ayadingeka ekwakhekeni nasekulungisweni kwezicubu zomzimba, futhi adlala indima emisebenzini ye-enzyme kanye ne-hormone. Imithombo yamaprotheni esezingeni eliphezulu ihlanganisa inyama engenamafutha, inhlanzi, amaqanda, imikhiqizo yobisi, amantongomane kanye nembewu.
3. Amafutha
Amafutha nawo abalulekile emandleni, ekumuncweni kwamavithamini, kanye nokwakheka kwamaseli. Gxila emafutheni anempilo njengalawo atholakala emafutheni omnqumo, ezinhlanzini ezinamafutha, kuma-avokhado, kanye namantongomane. Nciphisa ukudla kwakho amafutha agcwele kanye nama-trans atholakala ekudleni okucutshungulwe nokuthosiwe.
Ama-Micronutrients: Ama-Nutrient Amancane Anethonya Elikhulu
Ama-micronutrients aqukethe amavithamini namaminerali adingekayo ngamanani amancane kodwa abaluleke kakhulu emzimbeni.
1. I-Vitamin
Amavithamini adlala indima ehlukahlukene, okuhlanganisa ukusebenza njengama-antioxidants (amavithamini C no-E), ukusekela impilo yamathambo (amavithamini D no-K), kanye nokusekela ukusebenza kwamehlo nesikhumba (ivithamini A). Yidla ukudla okucebile ngamavithamini okuvela ezithelweni, imifino, kanye nokusanhlamvu okuphelele.
2. Izimbiwa
Amaminerali afana ne-calcium, i-magnesium, i-iron, ne-zinc abalulekile empilweni yamathambo, ukusebenza kwezinzwa, ukwakheka kwamaseli abomvu egazi, kanye nokumuncwa kwezinye izakhamzimba. Imithombo emihle yala maminerali ifaka imikhiqizo yobisi, imifino eluhlaza, inyama, namantongomane.
Amathiphu Awusizo Okusetshenziswa Kwansuku Zonke
1. Hlela imenyu yansuku zonke
Ukudala uhlelo lwemenyu yansuku zonke noma yamasonto onke kungakusiza ukuqinisekisa ukuthi ukudla ngakunye kuyahlangabezana nezidingo zakho zokudla okunempilo. Zama ukufaka ukudla okuhlukahlukene okuthandayo ukuze uvimbele isithukuthezi ekudleni kwakho.
2. Naka ubukhulu bezingxenye
Ukuqapha ubukhulu bezingxenye kusiza ukuvimbela ukudla ngokweqile. Sebenzisa amapuleti amancane futhi ugweme ukudla ngenkathi wenza eminye imisebenzi, njengokubukela i-TV noma ukusebenza.
3. Phuza Amanzi Anele
Amanzi adlala indima ebalulekile cishe kuyo yonke imisebenzi yomzimba, kusukela ekugayweni kokudla kuya ekujikelezeni kwegazi. Qiniseka ukuthi uphuza amanzi anele nsuku zonke, okungenani izingilazi ezingu-8, noma cishe amalitha amabili.
4. Nciphisa Ukusetshenziswa Koshukela Nosawoti
Ukusetshenziswa ushukela nosawoti ngokweqile kungaholela ezinkingeni ezahlukene zempilo, njengesifo sikashukela kanye nomfutho wegazi ophakeme. Zama ukunciphisa ukudla ushukela wakho kungadluli amagremu angu-25 ngosuku kanye nokudla usawoti kungadluli amagremu ama-5 ngosuku.
5. Ungayeki Ukudla Kwasekuseni
Ukudla kwasekuseni okunempilo nokulinganiselayo kungakunikeza amandla owadingayo ukuze uqale usuku lwakho. Ukukhetha okuhle kufaka phakathi okusanhlamvu okuphelele, amaprotheni angenamafutha, kanye nezithelo.
6. Umsebenzi Womzimba
Ukudla okunempilo kufanele kuhambisane nomsebenzi womzimba. Ukuvivinya umzimba njalo kusiza ekukhuliseni ukugaywa kokudla, ukuthuthukisa isimo sengqondo, nokusekela impilo yenhliziyo.
Isibonelo Sokudla Okulinganiselayo Kosuku
Isidlo sasekuseni:
– I-oatmeal enezingcezu zezithelo ezintsha nama-alimondi
– Ingilazi eyodwa yeyogathi enamafutha aphansi
Ukudla Okulula Kwasekuseni:
– Izithelo ezifana nama-apula noma ubhanana
Yidla isidlo sasemini:
– Isaladi yemifino eluhlaza enesifuba senkukhu esithosiwe, amantongomane, kanye ne-vinaigrette dressing
– Ingxenye eyodwa yelayisi elinsundu
Ukudla Kwasemini:
- Izinti zekaroti neseleri ezine-hummus
– Idlanzana lamantongomane
Isidlo sakusihlwa:
– Inhlanzi eyosiwe (njenge-salmon) ene-quinoa nemifino ephekiwe ngomusi
– Isitsha esincane sesobho semifino
Ukudla Okumnandi Kwakusihlwa:
– Izithelo ezifana namajikijolo noma amagilebhisi
Isiphetho
Ukudla okunempilo okusekelwe kwisayensi yokudla okunempilo akukhona nje ukukhetha ukudla okuthile, kodwa futhi kumayelana nokulinganisela nokuhlukanisa ukudla esikudlayo. Ukulandela izimiso eziyisisekelo zokudla okuhlukahlukene, okulinganiselwe, nokulingene kungasisiza sifinyelele isimo somzimba esihle kakhulu. Ukwengeza ukuzivocavoca umzimba njalo kanye neminye imikhuba enempilo nakho kuyasiza ekuqiniseni izinzuzo zokudla okunempilo. Ngalesi siqondisi, ungaqala uhambo lwakho oluya endleleni yokuphila engcono, enamandla kakhulu, nenempilo.
