Ukutya kufuneka kwanelise zonke izidingo zomzimba zomzimba kwaye zivuyise ngokwengqondo. Akukho nto ihlazo kuba abanye abantu bayenza inkolo ngaphandle kokutya, akukho nto yokutya eye yaba yinto enqabileyo kakhulu kubawokho bethu (abaye bakhupha ukutya ngobunzima), ngaphandle kokunandipha ukutya, uqinisekisiwe ukuba unelisekile ngokuncinci.
Ngokuqhelekileyo, makhe sibone ukuba uza kuqala nini ixesha lokutya okufanelekileyo ebomini bakho ukuze umphefumlo uvuyo, kwaye umzimba awunakonakaliswa.
Imigaqo-siseko yokuHlanywa
Xa kuziwa kumntu onempilo ongafuni, mhlawumbi akazami ukulahlekelwa isisindo (emva koko, sonke siyiyo), sinokuzondla ngokukhuselekileyo yonke imithetho ye-dietetics ibe uludwe olufutshane lwemithetho. Masiqale ngento emele ifakwe kwimenyu yomntu okhethile umendo wesondlo esifanelekileyo:
- iintsuku ezi-3 zokutya;
- IiNkonzo ezi-2 ezahlukeneyo (!) Imithombo yamaprotheni;
- Ama-5 amajelo kunye neziqhamo, oko kukuthi, i-fibre engenayo.
Ngoku qwalasela ngalinye lamaqela ngokubanzi.
Iingqolowa "ezilungileyo":
- buckwheat;
- irayisi ebomvu;
- i-pasta epheleleyo;
- ngqolowa ye ngqolowa;
- ngqolowa;
- oats.
Ngaphezu koko, kwisondlo esifanelekileyo kwimpilo yabantu kunye nokuzonwabisa kwakukho indawo kunye neepatato ezithandwa kakhulu - amaxesha ama-2-3 ngeveki ungatshintsha indawo yokutya kunye neetayibhile, nangona kunjalo, kucetyiswa ukuba uyilungiselele ubuncinci beoli, okugqwesileyo kwayo yonke into efana nayo.
Kananjalo, kanye ngosuku ungadla isinkwa (ibham, i-Borodin, okusanhlamvu) - 30-40 g, ukuba uyayifaka esikhundleni sokutya.
Siqhubeka nokwenza imenyu yesondlo esifanelekileyo - iya kwiiprotheni. Apha kufuneka ugcine umlinganiselo - 2/3 kunye ne-1/3, oku kuthetha ukulinganiswa kwamaprotheyini aphantsi kunye namafutha.
"Iprotheni efanelekileyo":
- intaka;
- inyama ephantsi;
- iimveliso zobisi;
- maqanda;
- intlanzi;
- ushizi;
- kubhontshisi.
Kwaye inxalenye yesithathu yembali yezinto onokuyidla xa kufikelele kwisondlo esifanelekileyo ayikho fiber. Iintlobo, ngokufanelekileyo, kufuneka zibe yinto engafanelekanga yindawo yokutya, kunye nemifuno - isabelo seengonyama sento ezalise iiplati zakho zokutya. Enyanisweni, kwimeko yemifuno, kufuneka kukhunjulwe ukuba isaladi egqoke i-mayonnaise, ngokungafani nesaladi ngeoli yeoli, ayihambisani kakuhle nemithetho yokutya okunokulinganisela.
Iimveliso ezinqatshelwe
Akukho zi thintelo ezingenakwenza ngaphandle kwezinto ezintsha. Ukuba ugqiba ukuqala indlela yokuphila enempilo , kufuneka ufunde ukucinga ukuba ngeemveliso ezithile uzakuzibona ungaphantsi:
- iimveliso ezigqityiweyo, iimveliso zokutshaya, i-pickles, ukutya okusemathinini;
- i-mayonnaise, ukugqoka iisobho kunye nososo;
- yonke into edibeneyo;
- ukutya okukhawulezileyo, kubandakanywa isobho kunye neepatati ezifihliweyo;
- i-popcorn, i-nut, i-chips, i-crackers.