Okuqukethwe Kokudla Okunomsoco Ekudleni Kwekati
Amakati, njengazo zonke izidalwa eziphilayo, adinga ukudla okwanele ukusekela ukukhula kwawo, impilo, kanye nenhlalakahle iyonke. Ukudla okunempilo kubalulekile ekuhlangabezaneni nezidingo zekati ze-metabolic kanye nemisebenzi yomzimba. Ngakho-ke, kubalulekile ukuthi abanikazi bezilwane baqonde okuqukethwe kokudla kwekati abakondlayo. Lesi sihloko sizochaza izakhi ezahlukene zokudla okufanele zicatshangelwe lapho kukhethwa ukudla kwekati kanye nokubaluleka kwesakhi ngasinye ekusekeleni impilo yekati.
amaprotheni
Amaprotheni ayisici esibalulekile sokudla kwamakati futhi abalulekile ekukhuleni, ekukhuleni kwezicubu, ekugcinweni kwemisipha, kanye neminye imisebenzi eyahlukahlukene yomzimba. Amakati ayizilwane ezidla inyama ezibophekile, okusho ukuthi athembele kumaprotheni ezilwane ukuze ahlangabezane nezidingo zawo zokudla okunempilo. Imithombo emihle yamaprotheni yamakati ifaka phakathi inyama yenkomo, inkukhu, inhlanzi namaqanda. Amakati adinga ama-amino acid abalulekile njenge-taurine, i-arginine, ne-mannitol, atholakala kuphela kumaprotheni ezilwane.
I-Taurine iyi-amino acid ebalulekile yamakati. Ukuntuleka kwe-Taurine kungabangela izinkinga ezahlukene zempilo, njengokonakala kwe-retinal, okungaholela ebumpumputheni, kanye ne-cardiomyopathy evulekile, isifo senhliziyo esibi kakhulu. Ngenxa yokuthi amakati awakwazi ukukhiqiza i-taurine kahle, kumele ayithole ekudleni kwawo kwansuku zonke.
I-Lemak
Amafutha angumthombo oyinhloko wamandla ekudleni kwekati. Amafutha adlala indima ebalulekile ekumuncweni kwamavithamini ancibilikayo emafutheni kanye nokuhlinzekwa kwama-fatty acid abalulekile. I-Omega-3 kanye ne-Omega-6 yizinhlobo ezimbili zama-fatty acid abalulekile okumele abe khona ekudleni kwekati. Lawa ma-fatty acid abalulekile ekugcineni isikhumba noboya obunempilo, ukusebenza kobuchopho, kanye nesistimu yomzimba yokuzivikela.
Amafutha futhi aneza ukunambitheka ekudleni, okungavuselela isifiso sokudla sekati. Kodwa-ke, amafutha amaningi kakhulu angabangela ukukhuluphala, ngakho-ke inani elinikeziwe kufanele lihambisane nezidingo zamandla zekati kanye nezinga lomsebenzi.
Ama-carbohydrate
Nakuba amakati engenaso isidingo esikhulu sama-carbohydrate njengabantu noma izinja, asayisebenzisa njengomthombo wamandla owengeziwe. Ama-carbohydrate ekudleni kwamakati ngokuvamile avela ezithakweni ezifana nelayisi, ummbila, namazambane. Kubalulekile ukuqaphela ukuthi amakati anekhono elilinganiselwe lokugaya ama-carbohydrate ayinkimbinkimbi, ngakho-ke kungcono ukugwema ukudla okune-carbohydrate eningi.
I-Serat
I-fibre idlala indima ekugcineni umgudu wokugaya ukudla wekati uphilile. Isiza ekukhuthazeni ukuhamba kwamathumbu futhi isize ekuvimbeleni izinkinga ezifana nokuqunjelwa. I-fibre eningi ivela ezithakweni zokudla ezifana nemifino nokusanhlamvu. Okunye ukudla kwekati kwenzelwe ngqo ukulawula isisindo noma ukugaya ukudla okubucayi futhi kuqukethe amazinga aphezulu e-fibre.
I-Vitamin
Amavithamini abalulekile ekusebenzeni kahle komzimba kanye nokusetshenziswa kwe-metabolism emakatini. Amanye amavithamini abalulekile emakati afaka:
– I-Vitamin A: Ibalulekile ekuboneni, ekukhuleni kwamaseli, ekusebenzeni kwesimiso somzimba kanye nempilo yesikhumba.
– I-Vitamin D: Iyadingeka ekumuncweni kwe-calcium ne-phosphorus, okubalulekile empilweni yamathambo.
– I-Vitamin E: Isebenza njenge-antioxidant evikela amangqamuzana ekulimaleni kwe-oxidative.
– I-Vitamin K: Ibalulekile ekuqineni kwegazi.
Amakati adinga namavithamini e-B-complex, ahlanganisa i-thiamine, i-riboflavin, i-niacin, i-pantothenic acid, i-pyridoxine, i-biotin, i-folic acid, kanye ne-cobalamin. Amavithamini e-B-complex abalulekile ezinqubweni ezahlukene ze-metabolic, okuhlanganisa ukukhiqizwa kwamandla, ukwakheka kwegazi, kanye nokusebenza kwezinzwa.
Mineral
Amaminerali adlala indima ebalulekile emisebenzini eyahlukene yomzimba. Nazi ezinye zamaminerali abalulekile okufanele abe khona ekudleni kwekati:
– I-Calcium ne-Phosphorus: Lezi zinto zibalulekile ekwakheni nasekulondolozeni amathambo namazinyo aqinile. Ibhalansi efanele ye-calcium ne-phosphorus nayo iyadingeka ekusebenzeni kwenhliziyo, imisipha kanye nemizwa.
– I-Magnesium: Ibalulekile ekuphenduleni okuningi kwe-enzyme, ukusebenza kwemisipha, kanye nempilo yamathambo.
– I-Potassium: Idlala indima ekusebenzeni kwemisipha kanye nemizwa, kanye nokulawula ibhalansi yoketshezi.
– I-Sodium ne-Chloride: Kubalulekile ekulinganiseni kwe-electrolyte, ukusebenza kwezinzwa nemisipha.
– I-Zinc: Ibalulekile empilweni yesikhumba, ekwelapheni amanxeba, kanye nokusebenza kwe-enzyme.
– I-Selenium ne-Iodine: Kudingeka ngamanani amancane ukuze kusebenze i-thyroid futhi kube ama-antioxidants.
Air
Amanzi ayizakhamzimba ezivame ukunganakwa kodwa ezibalulekile kumakati. Amakati asekhaya avame ukuvela kokhokho ababehlala ezindaweni eziwugwadule, ngakho-ke avame ukungaphuzi amanzi anele. Ukunikeza ukudla okumanzi noma okusemathinini kungasiza ekwandiseni ukuphuza kwawo amanzi. Amakati adla ukudla okomile kufanele ahlale ethola amanzi ahlanzekile ukuze avimbele ukuphelelwa amanzi emzimbeni.
Izithasiselo
Lapho benza ukudla kwekati, abakhiqizi bafaka nezithasiselo ezifana nezilondolozi, imibala, kanye nezinongo. Izilondolozi ezifana ne-vitamin E (tocopherol) kanye ne-vitamin C (ascorbic acid) zisetshenziselwa ukuvimbela ukonakala nokuqinisekisa ukuthi umkhiqizo uhlala isikhathi eside. Kubalulekile ukukhetha ukudla okusebenzisa izithasiselo zemvelo noma eziphephile kumakati.
Ingxenye kanye nokuvama kokunikezwa kokudla
Ukudla kwamakati kufanele kuhambisane nobudala bawo, isisindo, izinga lomsebenzi, kanye nempilo yawo. Amakati akhula adinga amaprotheni amaningi, amafutha, amavithamini, kanye namaminerali kunamakati amadala. Amakati amadala angadinga ukudla okukhethekile okunama-calories aphansi ukuvimbela ukukhuluphala kodwa okunama-protein amaningi ukuze kugcinwe imisipha.
Isiphetho
Ukudla kwamakati okulinganiselayo okucebile ngezakhamzimba ezibalulekile kubalulekile empilweni yawo yesikhathi eside. Abanikazi bezilwane ezifuywayo kufanele bakhethe ngokucophelela ukudla okufanele, baqonde amalebula, futhi babeke phambili imikhiqizo equkethe zonke izakhamzimba ezidingwa amakati abo. Ngaphezu kwalokho, ukubonisana nodokotela wezilwane ukuze uthole izincomo ezinhle kakhulu ezifanela izidingo ezithile zekati lakho kuzuzisa kakhulu. Ngokuqonda okuqukethwe kokudla kwamakati okunomsoco, singaqinisekisa ukuthi abangane bethu abanoboya bathola umsoco abawudingayo ukuze bahlale bephilile futhi bejabule.
