Ukungaphumeleli kweengxaki ezingapheliyo isifo esihambisana nesimo esingenakulinganiswa njengomonakalo ongenakungenakwenzeka kwimisebenzi yengqondo. Esi sifo sifana nokuphazanyiswa kweenkqubo ezininzi zokunciphisa umzimba, kuthintela ukurhoxiswa kwemveliso yokugqibela, ekhokelela ekuhlanganyeleni kweetekisi kunye nokuphazanyiswa okukhulu kwe-balance-electrolyte balance. Ukutya ekuphelelweni kwezintso ezingapheliyo kuvumela ukuzinzisa imeko kunye nokuxhasa umzimba.
Isondlo sokusweleka kweengtso: ukuphazamiseka
Kufuneka kuqatshelwe ukuba isondlo sokusweleka kwesifo esingapheliyo nesigqirha sakhiwe kumgaqo ofanayo kunye nomlinganiselo omncinci: kwindlela nganye yokukhetha kukho ukunciphisa ukusetyenziswa kweprotheni yemifuno, isithintelo esibukhali setyuwa kunye ne-potassium, kodwa kwimeko yesifo esibi, kuphela i-20 g yeprotheyini ngemini, nakwiimeko ezingapheliyo-40. Kufuneka kuthathelwe ingqalelo ukuba okokuqala ukhetho lokutya oluqinileyo alukhuthazwa ukuba lugcine ngaphezulu kweentsuku ezingama-25.
Nangona kunjalo, nakweyiphi na indlela yokukhetha, oku kulandelayo akutya:
- utywala;
- inyama enamafutha, inkukhu;
- ezinqabileyo zenyama;
- ikhofi eqinile, itiye, i-cocoa kunye nechocolatelethi;
- amafutha okukhanyela (inyama yengulube, inyama yenkomo, umthambo);
- okutyiweyo kunye nosawoti.
Abantu abaninzi baya kufumana kunzima ukuzisebenzisa ukugatya ngokupheleleyo izinto eziqhelekileyo, kodwa kwiiveki ezimbini kuba lula.
Ukongezelela, umda wokuba ulandele izitya zokutya, izityalo kunye ne-pasta. Kuyakwazi ukusebenzisa kuphela iintlobo ezikhethekileyo zepasta, ezicetyiswa kulo mzekelo. Ukongezelela, izitya ezivela kumaqanda, nazo, zisebenzise umlinganiselo, akukho ngaphezu kweyayi inkukhu ngosuku. Kuluhlu lwezithintelo, unako ukongeza ubisi, yonke imveliso yobisi yobisi kunye nobisi obuninzi, kuba iyimithombo yeprotheni.
Ukutya ekuhlulekeni komntu
Khumbula ukuba ukutya kunye nokuphelelwa kweengqondo ezinzima kunciphisa ukusetyenziswa kweprotheni ukuya kwisahlulo esincinane ngosuku, kodwa kwiimeko ezingapheliyo, unako ukufumana ii-servings ezimbini. Sinikeza uluhlu lweemveliso ezimele zenze isiseko sokutya kwakho kwaye zenze ukuba zingabalulekanga kuphela, kodwa zinezondlo ezihlukeneyo:
- Isonka kunye nemveliso yeebhakabhaka ingqolowa, iintlobo zeetyuwa. Gwema isinkwa se rye, isityebi kwiprotheni.
- Nasiphi isobho semifuno ngaphandle kweryuwa, unakho ngemifuno, ipasta okanye okusanhlamvu.
- Ukutya kwenyama kunye neenkukhu - kuphela kwiintlobo eziphantsi kweoli. Ukupheka kunconywa ukuba kuqhume okanye ukupheka kwaye mhlawumbi kudla kuphela kwindlela eqoshiwe.
- Izidlo ezivela kwiintlanzi eziphantsi kweenqatha - ziphekiweyo, zibhaka. Ngaba unako ukutyunjwa ifom, kwaye unokuba yinto enye.
- Izitya ezivela kwimifuno nemifino kwiphetshana eliphekiweyo okanye elitsha.
- Ama-Sauces kunye neziqholo ziyavunyelwa, ngokukodwa iiprotheni-mahhala, ubisi, utamatato kunye nazo zonke iintlobo zemifuno. Ukongezelela, imifuno kunye nesithelo sauce esilungisiwe ngaphandle kokusebenzisa inyama kunye nama-mushroom broths kunconywa.
- Kusela . I-tea engaphelelekiyo, i-herbal neenja zinyuka i-broths, izithelo kunye nezityalo zemifuno zihlanjululwa ngamanzi.
- Amafutha avunoweyo avunyelwe, izithintelo eziqinileyo azikho.
- Izithelo, amajikijolo - zombini aphephekile kwaye aphekwe. I-melon iphakanyiswe ngokukhethekileyo kunye neakhabe.
Ukwenza ukutya kwakho kwimihla ngemihla, unokukunceda umzimba ukuba unqobe isifo, kwaye ngokubaluleke kakhulu, ukuphucula kakhulu intlalo yakho, engayi kuba yinto ebumnandi kwaye ilingayo. Zama ukudla amaqhezu amancinci amahlanu amahlanu ngosuku okanye, ubuncinane ubuncinane ezintathu. Le ndlela, ngelixa ihlola ummandla wokusela, ivumela umzimba ukuba uqhube umzimba ukuba uhambisane nomsebenzi ohambelana neshedyuli kwaye uyathintela kakuhle imeko epheleleyo.