Health kunye iminyaka yobomi zixhomekeke ngqo kwi umgangatho ukutya. Zonke iseli emzimbeni wethu kufuneka iivithamini, iiminerali, amanzi kunye nefayibha. Umgaqo ibalulekileyo nasiphi na isondlo - ukulingana preservation. Kwaye ukuba oku kuyimfuneko ukwazi oko iiproteni, amafutha, carbohydrate, yaye yintoni etyhutyha , ezi zakhi kufuneka ibe tapeworm. Siyambonga ukubala osidingayo - hayi nje kuphela indawo ephambili yenkqubo lwesondlo efanelekileyo. Ngaphezu koko, isimo sengqondo umgaqo enjalo ukutya igcwele nkqu nezifo - umzimba womntu kufuneka ilungelo "amafutha". A kwaneliswe carbohydrate ukutya ichaphazela imeko kwezihlunu, nobuninzi iiproteni ukungabikho amanqatha - kuya kuchaphazela imbonakalo. Kuhle ukukhumbula ukuba iMono-yokudla - njengenyathelo likaxakeka ukuba mna up, leyo akakwazi kuhlala ngaphezu kweentsuku ezintathu. Ukuqhubeka kwalo marathon olunzima aziyi kukhokelela ekubeni ekugqibeleni esempilweni.
Kutheni kubalulekile ukwazi oko kudla namandla?
Malunga iiproteni, mhlawumbi siyazi, ukuba asingabo bonke, ngoko lukhulu. BABALWA NDLANYA ukutya okunjalo kwakhokelela ekubeni kubekho ukusilela kakhulu emzimbeni inkqubo owayesisityebi carbohydrate kunye namafutha. Cottage sisi kusasa, kukho inyama sasemini kunye nentlanzi sasemini Ngokwemveli, inkoliso inkqubo yonikezelo ngentsimbi. Media Sazisa ngamandla ukudla okunjalo, ubuciko zazo iingcebiso manani protein ukunqongophala emzimbeni. Kufuneka iwavale silibale ukuba owona mthombo uphambili wamandla kwindawo zokuqala namandla. Omama kunye oomakhulu, liphakamise "lo isidudu ekuseni," akukhuthazwa ububi. Mkhonzeni cereal kwisidlo sakusasa - isitshixo esebenzayo, enempilo. Ukwazi oko kudla namandla, siya ngengqiqo nga zizibandakanye zibe ekutyeni kwaye bafumane inzuzo enkulu ngaphandle nawuphi na umonakalo empilweni. Ngokwahlukileyo koko, ukungabikho kwabo izaliswe iingxaki kunye nezifo. Ngapha koko, iikhabhohayidrethi ukulawula amaqondo eswekile yegazi, ukuswela kwabo ikhokelela yokungabikho glycogen esibindini. Le nokulandelelana isimemezelo kwamafutha kuyo! Kwesibindi regenerates, umsebenzi wayo kakuhle. Elwe zikholelwa ukuba umzimba ovinjwa mthombo uphambili wamandla - carbohydrate, ziya kuqala inkqubo olunzulu amafutha ezikhoyo. Inyaniso kukuba kwi "iziko" iya kuya iiproteni kuqala. Ke kunye nabo - ijwabu kwezihlunu. Noko ke, carbohydrate kwemfuneko kunokonyusa amanqanaba insulin, nto leyo ekhokelela ekubeni beqokelela ngamanqatha. Kufuneka ukuba udle elungeleleneyo.
Amafutha, iiprotheni kunye carbohydrate ukutya. ibonwe
Indlela yokuququzelela ukutya ukuze zonke iindawo kuyo abasebenza okulungileyo? Kakade ke, eli cebo jikelele ayikho. Nangona kunjalo, umthetho-siseko jikelele inzululwazi ifunyanwa. "1: 1: 4" - oko kukuthi umlinganiselo iiprothini, amafutha kunye carbohydrate kufuneka ilandelwe xa ebhala i menu. ngenzuzo Caloric kuxhomekeke isini, imithambo kunye nezinye iimpawu ngamnye. Ukwenzela ukuba abathengisi wamandla kwisekethe unikezelo lwamandla, kubalulekile ukukhumbula zeziphi nokudla namandla. Kwaye aziwa, ilula kwaye zintsonkothile. Umahluko phakathi kwazo zinkulu. carbohydrate akhiwa olunye uhlobo iswekile, kamsinya zifunxe kwaye bangene igazi, ngoko - nangoko Akothusi ukufumanisa ukuba umzimba amandla. Noko ke, ukuba umntu uziva iimfuno zomzimba - ukuba ezifakwe reserve. Ayikhuthazwa tu into yokuba ukuziphelisa carbohydrate ebusuku. Ezi ziquka: iziqhamo, namaqunube, iswekile, ubusi, iimveliso umgubo, ezinye iindidi pasta. Complex (polysaccharides) - okuziinkozo, iimbotyi, kunye nemifuno. Ezi carbohydrate ifumile ngokugqibeleleyo, kudala yayingeyonxalenye kwaye isidlo sakusasa ogqibeleleyo.
Khumbula ukuba umzimba burns amandla kakhulu kakhulu kwisiqingatha sokuqala emini, kunye noovimba - elinesibini. Ukwazi oko kudla namandla, ifumaneka ntsasa nganye sizondle phezulu-osidingayo, ukutya ekudleni luncedo ngaphandle bahlaselwa ukuqokelelana umzimba.