Ingcamango ka itshathi yokutya okunokulinganisela sele ikhona kwakudala ngaphambi kokuba iingcali zezondlo kunye neengcali zokutya ziqalise ukucacisa iimpawu zayo ezintle. Ookhokho bethu ngokwesiko babesitya ukutya ngokugxininisa ekulinganiseni zonke izinto ezinomsoco kunye namaqela okutya, inkalo ethe yahlanjululwa ngexesha kunye nokutshintsha kwendlela yokuphila. Ke yintoni kanye kanye i-balanced diet ibandakanya? Isichazi-magama sikuchaza njengokutya okubandakanya iindidi ezahlukeneyo zokutya kunye nokubonelela ngezixa ezaneleyo zezondlo ezifunekayo impilo entle . Ngoko igama elingundoqo apha liyibhalansi - yonke into kufuneka idliwe ngokulinganisela, kwaye ngokulingana noko kufunwa ngumzimba.
Zine izondlo-mzimba ezibalulekileyo ezenza ukutya okunesondlo. Phezulu kolu luhlu ziziqhamo kunye nemifuno, ekufuneka ityiwe yonke imihla ngobuninzi. Iiprotheyini, i-fiber-rich-rich carbs kunye namafutha alungileyo enza amanye amacandelo amathathu kwi-balanced diet. Makhe sijonge kwiingenelo zezi zinto, kunye neendlela ezifanelekileyo zokubandakanya nganye kuzo ekudleni kwakho.
Nye. Iziqhamo kunye nemifuno
Mbini. Kufuneka-ubenazo
3. Iprotheni
Isine. Iicarbohydrates
5. Amafutha
6. Ii-FAQ:
Iziqhamo kunye nemifuno
Ubuncinci amashumi amane epesenti yesondlo sakho yonke imihla kufuneka abe ngeziqhamo nemifuno . Kufanelekile ukuqinisekisa ukuba isidlo ngasinye siquka i-assortment emibalabala yemifuno kunye neziqhamo, kodwa ukuba oku kunzima ukukuphumeza unokusigquma kwisithuba seveki. Ngokwenza oku yonke imihla, ufumana i unikezelo olwaneleyo lweevithamini iiminerali, i-potassium, i-folate, antioxidants njalo njalo, ngaphandle kokuthomalalisa ubungakanani okanye umgangatho.
Amaqunube:
Amajikijolo, ngakumbi amaqunube kunye namaqunube amnyama atyetyiswe nge-antioxidants ebizwa ngokuba yi-anthocyanins, elunge kakhulu emzimbeni. Ezi anthocyanins zilwa neeradicals zasimahla kwinkqubo yakho, ziphucula impilo yeeseli kunye nokuthomalalisa ukudumba, oyena nobangela weengxaki zempilo ezininzi. Banokuthintela iintlobo zomhlaza ezahlukeneyo, kunye neengxaki zentliziyo ezifana noxinzelelo lwegazi, ukulwa nokutyeba kakhulu kunye nokugcina i-cholesterol embi. Banokuphucula impilo yesibindi kunye nokuthintela usulelo lomgudu womchamo (UTI).
Uhlobo lwePro: Yitya uncedo olukhulu lwamaqunube njengenxalenye yesidlo sakusasa sakho, ukuqala usuku lwakho ngee-antioxidants.
Imifuno eluhlaza enamagqabi:
Xa umakhulu wayekuxelele ukuba utye uhlaza lwakho, ngokuqinisekileyo wayeyazi into awayethetha ngayo! Imifuno eluhlaza yizona zithako zokugqibela ze-detox, ezichitha umzimba wendalo, uxinzelelo kunye ne-toxins ehambelana nendlela yokuphila eqokelela. Kwakhona zizityebi kwi-chlorophyll, uphawu olukhethekileyo kubo kuphela - akukho mbala wokutya onokuziqhayisa oku. I-Chlorophyll yindlela yendalo yokulwa ii-oxidants egazini , kwaye ngokusebenzayo ukubenza bangathathi hlangothi. I-Brokholi ngowona mthombo ulungileyo, ke qiniseka ukuba ufaka isixa esilungileyo kwisidlo sakho ubuncinane kabini ngeveki. Uhlaza lukwaqhayisa ngobuncwane bezondlo-ikhalsiyam, i-magnesium, i-potassium, omega 3 fatty acids , iivithamini kunye neeminerali. Zikwayeyona alkaliser yokugqibela (cinga ikhukhamba, igawudi yebhotile, ispinatshi ) elungelelanisa amanqanaba e-pH omzimba kwaye igcine i-asidi kwindawo. Bandakanya isipinatshi, iponyoponyo , i-kale, i-arugula, i-asparagus, i-Brussels ihluma, ikhaphetshu, iimbotyi, i-celery, i-cucumber, i-zucchini, i-gourd yebhotile, i-gourd ekrakra, i-ertyisi, i-pepper eluhlaza, i-leek, i-lettuce, imifuno edibeneyo efana ne-parsley, i-mint, i-basil kunye ne-thyme ekudleni kwakho.
Uhlobo lwePro: Yiba nesitya semifuno eluhlaza yonke imihla ukuze uhlambulule kwaye udibanise umzimba wakho.
Imifuno ene-carotenoid:
Ukufuna ukubandakanya ezi zinto kuwe ukutya kunokuphucula amanqanaba akho empilo yengqondo kwaye ube yimodyuli yangoko nangoko! Zikwatyebile kwi-fiber kwaye zigcina iiseli ezenza umhlaza zingekho. Iipepper eziphuzi kunye nebomvu zilungile kakhulu kule nto, njengoko kunjalo Iibhatata , amathanga kunye nezinye iisquash.
Uhlobo lwePro: Yitya iintlobo ngeentlobo zemifuno etyebileyo kwi-carotenoids ubuncinci kathathu ngeveki ukonyusa umoya wakho.
Iziqhamo ezityebileyo zikaVithamin C:
Oku kubalulekile, kuba kuphela kwevithamin engaveliswa ngumzimba ngokwemvelo, kwaye ke idinga umthombo wangaphandle. Ukongeza koku, bayanceda impilo yamehlo , ukuthintela ukubunjwa kwe-cataract kunye ne-macular degeneration. Oku kungenxa yamanqanaba aphezulu e-zeaxanthin. Bakhuthaza ukuveliswa komzimba kwe-collagen, icandelo elibalulekileyo lokulwa nokuguga, kunye nokulinganisela amanqanaba e-pH yomzimba. Vitamin C inceda umzimba ukufunxa intsimbi ngcono, kwaye ikhupha ityhefu kwisixokelelwano sokwetyisa , i-metabolising bile esibindini, ibangela i-oxidation ngaphakathi komzimba. Ikwasetyenziselwa ukuphilisa izicubu kunye nezihlunu emzimbeni. I-metabolises free radicals, ibasuse emzimbeni, kwaye igcina ubunzima bobunzima. Yitya iiorenji, iinectarines, iipesika, ikalika, ilamuni kunye negrapefruit ukuze ufumane inzuzo enkulu.
Uhlobo lwePro: Gcina ukuguga ngelixa ugrumba kwindawo encinci yokunceda i-Vitamin C kanye ngemini.
Kufuneka-ubenazo
Iziqhamo ezifana nebhanana ethobekileyo zine potassium, esona sondlo siphambili ekutyeni, ngelixa i-apile ngosuku igcina ugqirha kude ngenxa yeenzuzo zayo ezininzi zempilo! Iirharnati ziluncedo malunga nayo yonke into - ukusuka ekubeni sisityebi se-antioxidant ukuya kwi-metabolism yokuncedisa, kunye iitumato ziqulathe lycopene, leyo kuthintela umhlaza kwaye usempilweni. Ngelixa imifuno eluhlaza emagqabini iyona nto ibhetele, musa ukungabahoyi abanye abafana ne-beet, i-brinjals, i-anyanisi, i-garlic kunye nokunye.
Uhlobo lwePro: Bandakanya iindidi ezininzi zeziqhamo kunye nemifuno ekutyeni kwakho, uqinisekisa ukuba ufumana ezona zibalulekileyo kanye ngeveki.
Iprotheni
Amashumi amabini anesihlanu eepesenti zesondlo sakho semihla ngemihla kufuneka sivele ngokufanelekileyo iiprotheni ezinempilo ifunyenwe ngokwemvelo (akukho kushukuma okanye iipowders nceda!). Ukuqala, masiqonde i-TEF okanye i-Thermic Effect of Food, ebangelwa xa usitya. Umzimba usebenzisa iikhalori zawo ezongezelelweyo ukwenza kunye nokwetyisa oku kutya. Kuwo onke amaqela okutya, iprotheyini iqulethe i-TEF ephezulu, enokuthi inyuse ifikelele kwi-30 yepesenti, ephindwe kashumi ngaphezu kobuninzi beepesenti ezi-3 ezinikezelwa ngamafutha.
Iprotheyini ikwalukhetho lokuzalisa, ngakumbi imithombo yezilwanyana yeprotheyini, ke oku kuthintela ukuzinkcinkca kwiminikelo engafanelekanga, kwaye iqinisekisa ukuba isisu sakho siziva sanelisekile ngendlela elungileyo. Iprotheyini ikwasisondlo esiphambili ekwakhiweni kwezihlunu, ngoko ke xa uthatha ukutya okutyebileyo kweprotheyini, inceda ukuguqula amanqatha ukuya kwizihlunu, nto leyo ethe yajika. kwandisa imetabolism . Ngoko uya kudla kancinci, utshise ngakumbi, kwaye uhlale womelele - i-wine-win situation kwi-angle nganye.
Imveliso yobisi:
Enye yezona zinto ziqhelekileyo kwaye zifikeleleke kwimithombo yeprotheyini lubisi. Oku kubandakanya ubisi, ezahlukeneyo iintlobo zamasi (kuquka ipaneer), ibhotolo, iyogathi njalo njalo. Ideri ayikuniki nje kuphela iinzuzo zeprotheni , kodwa kwakhona iqinisekisa ukuba umzimba wakho uqiniswe nge-calcium kunye ne-vitamin D. Ubisi luqulethe iindidi ezimbini zeprotheyini - i-whey (i-20 ekhulwini) kunye ne-casein (i-80 ekhulwini), equkethe i-amino acids ebalulekileyo. Ubisi, enyanisweni, lujongwa njengowona mthombo uphezulu weprotheyini. Ukuba ubisi lwenkomo aluvumelani nawe, zama ubisi lwebhokhwe olulula.
Uhlobo lwePro: Kucetyiswa ukuba ubuncinane iikomityi zobisi ezintathu ngosuku zibe ngeendlela ezahlukeneyo ezifana nobisi, itshizi okanye iyogathi.
Inyama kunye nokutya kwaselwandle:
Ukuba utya inyama okanye iprotein esekwe kukutya kwaselwandle, malunga ne-40-50g kufuneka ityiwe ngosuku, ngomntu obhinqileyo omdala ngokomndilili. Imithombo engcono kakhulu ngamaqanda, inkukhu, i-turkey, intlanzi (i-cod, i-mackerel, i-trout), i-seafood (i-shrimp, i-prawns, i-crabs). Inyama yehagu kunye neyegusha nayo iyimithombo elungileyo yenyama. Khumbula ukukhupha inyama yakho kumthengisi othembekileyo, ukuyipheka kakuhle kwaye uphephe ukuyiqhotsa ngokunzulu.
Uhlobo lwePro: Yitya i-50g yenyama okanye intlanzi yaselwandle ngosuku ukongeza ngokwaneleyo protein kwisidlo sakho .
Imithombo yeprotheyini yeVegan:
Zonke iintlobo zeembotyi, iimbotyi kunye neelentile ziyimithombo emikhulu yeprotheyini yezityalo, ezibonelela ngeenzuzo ezifanayo njengeprotheni yezilwanyana. Ukongeza, ezi zinenzuzo yokuba zizityebi kwifayibha, ebaluleke kakhulu ekutyiseni kwaye ngaloo ndlela ivumele ukophuka kokutya okufanelekileyo. Iimbotyi zine-amino acid ebizwa ngokuba yi-arginine, enceda umzimba ukuba utshise i-carbs kunye namafutha amaninzi kunolunye. Isiqingatha nje sekomityi yetofu ine-20 g yeprotheyini, ephantse ibe sisiqingatha semfuno yakho yokutya yemihla ngemihla.
Ngelixa iimbotyi ziyimithombo emikhulu yeprotheyini (i-chickpeas, i-dals, iimbotyi zezintso njalo njalo), zihlala zingahoywa kwintsapho ye-legume zintsha. iiertyisi eziluhlaza . Enyanisweni, ikomityi yeeertyisi iphantse ilingane neprotini elingana nekomityi yobisi! Xa utya imbewu, upakisha imithwalo yesondlo esivela kwindalo, kubandakanya iprotheni kunye nefayibha. I-Chia, ithanga, isesame kunye nembewu kajongilanga zezinye zeentlobo ezityebileyo zeprotheyini, ezinokuthi zisetyenziswe njengento yokunxiba nakwesiphi na isitya, esidityaniswe kwi-soy milk smoothie, okanye nje siphume ngqo ebhokisini! Icephe linayo malunga ne-10-20 yeepesenti yemfuno yakho yeprotheyini yemihla ngemihla.
Uhlobo lwePro: Fumana umxube weembotyi, iimbotyi, iilentile kunye nembewu kwisidlo sakho, njengoko ezi zenza imithombo emikhulu yeprotein ye-vegan.
Iicarbohydrates
IiCarbs Azikho kwi-radar yakhe nabani na kwezi ntsuku, kwaye uninzi lwabantu lubanqumle ngokupheleleyo! Kodwa ezi zibalulekile kuba zingumthombo wamandla akho. Zintathu iindidi zeekhabhu - iswekile, istatshi kunye nefayibha. Imithetho yengqiqo yokuba unqumle iiswekile (ngaphandle kokuba zenzeke ngokwemvelo kwiziqhamo, ubusi, njl njl), utye isitatshi ngokumodareyitha, kwaye utye ifayibha kangangoko! Khetha iinkozo ezipheleleyo ezifana ne-oatmeal, i-buckwheat, i-quinoa, ibhali, i-rye kunye nokunye, okuyimithombo ebalulekileyo ye-vitamin B kunye ne-carbohydrates eyinkimbinkimbi egcina amanqanaba akho amandla ehamba. Ezi nazo zizityebi kwifiber kunye ukwandisa amanqanaba akho e-metabolic . Zehlisa amanqanaba eswekile yegazi kwaye zikwagcina amathumbu ecocekile kwaye ekwimo entle. Ngaba ufuna isidlo sasemini esisekwe kwi-carb? Jonga le vidiyo yeresiphi enempilo yequinoa biryani!
Iibhanana, iitapile kunye neebhiti zinesitashi, kodwa uhlobo oluhle lwesitashi - lufumaneka kwindalo!
Uhlobo lwePro: Yitya i-high-fiber carbs ngezibonelelo eziphezulu kunye noku khulisa impilo entle .
Amafutha
Ngelixa amanqatha ane-rep embi kwizangqa zokutya, kubalulekile ukuqonda ukuba ayinxalenye ebalulekileyo yokunceda umzimba ugcine amandla, kwaye usebenzise izondlo. Zikulungele ngokupheleleyo ithambo, izihlunu kunye impilo yolusu . Kodwa kwakhona kufuneka ukhumbule ukuba ayingawo onke amanqatha alungile; ngokunjalo, asiyiyo yonke into eyityhefu. Amafutha ngama-micronutrients, kunye ne-molecule nganye yenziwe nge-molecule ye-glycerol enye kunye nezintathu iiasidi ezinamafutha . Ezi zinokuthi zihluthe, i-monosaturated, okanye i-polyunsaturated, kuxhomekeke kwinani leebhondi ezimbini. Amafutha eTrans awafumaneki kwindalo kwaye aluhlu olwahlukileyo ngokupheleleyo.
Amafutha ahluthayo
La ngamafutha angenazo iibhondi ezimbini, okuthetha ukuba zonke iiathom zekhabhoni zigcwele iiathom zehydrogen. Ukutya okutyebileyo ngamafutha ahluthayo zibandakanya inyama enamafutha, i-fat-fat milk, i-coconut kunye neoli ye-coconut, ioli yesundu njalo njalo. Ngelixa izazinzulu zifumene unxibelelwano phakathi kwengxaki yentliziyo kunye nokunyuswa kokuthathwa kwamafutha agcweleyo, akukabikho bungqina bubambekayo bokuba lo ngunobangela. Inzuzo ephambili yamafutha ahluthayo kukuba alungele ukupheka. Ngenxa yokuba azikho iibhondi eziphindwe kabini, ziyakwazi ukumelana nomonakalo wobushushu. Ke nokuba kukuqhotsa okanye nayiphi na enye indlela yokupheka ebandakanya ukushisa okuphezulu, akufanele ukhathazeke ngeli candelo ukuba usebenzisa amanqatha ahluthayo.
Uhlobo lwePro: Sebenzisa ioyile etyebileyo ngamafutha xa upheka, kuba ziyakwazi ukumelana nomonakalo wobushushu.
Amafutha angaxutywanga
Lawa ngamafutha anempilo kwimarike, ahlulahlulwe abe ziindidi ezimbini - i-monounsaturated kunye ne-polyunsaturated fats. Amafutha e-monounsaturated anebhondi enye ephindwe kabini kwaye afumaneka kwindalo kwioli yomnquma, Iiavokhado , amandongomane kunye nembewu. Banyusa amanqanaba amandla, ukunceda ukunciphisa umzimba, ukunciphisa isifo sentliziyo kunye nokunciphisa ukudumba kwesisu. Bancedisa i-metabolic syndrome, uncedo ukunciphisa i-cholesterol yegazi kunye ne-triglycerides, uxinzelelo lwegazi oluphantsi, lunceda abantu abanesifo sikashukela sohlobo lwe-2, kwaye banokunciphisa umhlaza njengomhlaza we-prostate, umhlaza webele njalo njalo. Ngokuqhelekileyo, ukutya okunamafutha e-monounsaturated njengeoli yomnquma kumanzi kwiqondo lobushushu begumbi, ngelixa ezo ziqulethe amafutha amaninzi njengebhotela ziqinile kwiqondo lokushisa. Fumana ingeniso yakho ngokusebenzisa iqaqobana lamantongomane kunye iimbewu ngosuku ngalunye - i-cashews, i-almonds, i-peanuts, i-pistachios, i-olive, imbewu yethanga, imbewu kajongilanga njalo njalo. Amaqanda ngomnye umthombo omkhulu wamafutha e-monounsaturated, injalo nenyama yehagu.
Ngamafutha e-polyunsaturated, iimolekyuli, njengoko igama libonisa, zineebhondi ezimbini eziphindwe kabini. Ukutya kwaselwandle - ngakumbi iintlanzi ezinamafutha - yenye yemithombo etyebileyo. Ukuba utya imifuno, khetha ioli ye-peanut, ioli ye-soya, ioli yejongilanga, ibhotela ye-peanut, ioli ye-canola, i-walnuts, imbewu yesesame, i-seaweed kunye nengqolowa yengqolowa. Omega 3 fatty acids kunye ne-Omega 6 fatty acids zifumaneka kumafutha e-polyunsaturated ngezixa ezikhulu, eziyinxalenye ebalulekileyo yempilo yolusu, impilo yamathambo, impilo yentliziyo kunye nokuphazamiseka kwemithambo-luvo. Zama esi sidlo, esidibanisa amafutha anempilo, iiprotheyini kunye nemifuno!
Uhlobo lwePro: Fumana amandongomane (iicashews, iialmondi, ipistachios, amandongomane), ioyile ecinezelwe ngokubanda, iiavokhado, ighee, intlanzi, amaqanda, ikhokhonathi, imbewu kunye nobisi njengemithombo yakho yamafutha.
Amafutha eTrans
Isondlo sisifundo esihlala sivuleleka kwingxoxo, kodwa into enye wonke umntu avumelana ngayo kukuba i-trans fats (okanye i-trans fatty acids) ayilungile kuwe. Ayiqhelekanga kakhulu kwindalo, i-trans fats ine-double bonds kumatyathanga e-hydrocarbon, ngokuchaseneyo nokungabikho kwe-double bonds apho i-saturated fats ichaphazelekayo. La ngamafutha angengowakho kakhulu ongawaqondiyo umzimba wakho. Zihlala egazini lakho zingalungiswanga, kwaye ukuzicoca ngokuqhelekileyo kuthetha ukusebenzisa i-HDL okanye iHigh Density Lipoprotein. Ngoku unikezwe ukuba i-HDL ngamanqatha alungileyo ozama ukungalahleki, ezi ziindaba ezimbi. I-cholesterol ye-HDL isebenza njenge-scavenger, isusa enye amafutha ayingozi kwaye uwathumele esibindini. Igcina udonga lwangaphakathi lwemithambo yegazi lucocekile. Ke xa usebenzisa i-HDL engaphezulu, amanqanaba okuncipha anokubangela i-cholesterol embi kunye noxinzelelo lwegazi.
Ingcebiso yoPro: Kuphephe ukutya okunamafutha agqithisiweyo njengesibetho - ukutya okugayiweyo, Ukutya okuyijanki kwaye ezo ziphezulu kwiswekile egayiweyo ngabona bonileyo!
Ii-FAQ:
Q. Kukuphi ukutya endimele ndikuphephe ukutya okunesondlo?
KUYA. Uninzi lwale yingqiqo! Ukutya okufuneka ukuphephe ngokucacileyo kubandakanya ukutya okunezondlo ezisezantsi kunye nokutya okunamafutha aphezulu - izimuncumuncu ezityebileyo ngeswekile kunye neelekese ezineswekile, ukutya okuqhotsiweyo, utywala, ukutya okupakishweyo, ukutya okutyebileyo ngamafutha agqithisiweyo, ukutya okuziinkozo, ukutya okuninzi okubomvu, ukutya ityuwa eninzi. kwaye nangokunjalo.
Umbuzo. Ngaba kufuneka ndisele amanzi?
KUYA. Amanzi adla ngokungahoywa kuba akanazo izondlo zokwenene. Kodwa xa usela amanzi aneleyo, ukhupha amanzi kwaye ususa imveliso yamafutha kwinkqubo yakho. Yinto enkulu ye-metabolism booster, igcina impilo yezintso, igcina izigulo ezifana ne-Urinary Tract Infection (UTI) kude kwaye kunciphisa umngcipheko wamatye ezintso . Ilungelelanisa impilo yokugaya, igcina impilo yentliziyo kwaye igcina i-asidi i-reflux kwindawo ngokuphazamisa ibhalansi ye-pH emzimbeni. Imikhuhlane kunye nokhohlokhohlo, izinto ezikwalana nezifo ezifana nesifuba sombefu kunye nolunye uthuli kunye nezinto ezinxulumene nokutya nazo zinokuthintelwa. I-avareji yabasetyhini baseIndiya ngokufanelekileyo kufuneka basebenzise iilitha ezi-2.5-3 zamanzi ngosuku.
Q. Yintoni enye endinokuyenza ukongeza kwisondlo esilungeleleneyo?
KUYA. Ukutya okunokulinganisela kufuneka kongezwe ngendlela yokuphila enempilo ukuze kusebenze ngokwenene. Ke qalisa ukunciphisa uxinzelelo, fumana iiyure ezingama-7-8 zokulala ngosuku, utye ngexesha, kwaye okona kubaluleke kakhulu - yenza umthambo owaneleyo kwishedyuli yakho.
