Ukutya kwesantya kuboniswa kwisixa somhla wokutya komntu omnye. Ukwenza isondlo somntu ngamnye, kufuneka uqikelele ubudala bakho, isondo, umsebenzi kunye nemidlalo, imeko zemozulu, izifo ezikhoyo kunye nezinye izinto. Ingqwalasela ekhethekileyo ihlawulelwa ukugaya nokugaya izondlo.
Izixhobo eziphambili zonikezelo lwamandla
Ukwakhiwa kwesidlo ngasinye kufuneka kufake izixhobo eziyisixhenxe ezisisiseko: amanzi, iiprotheni, amafutha, i- carbohydrate , iivithamini, izityela kunye nezinto zokulandelela. Ubaluleka obubalulekileyo buqhotyoshelwe kwisondlo esifanelekileyo sezondlo eziphambili zezityalo nezityalo. Kungenxa yoko ukuba ikhosi eqhelekileyo yenkqubo yokutshintshisiswa iyaqinisekiswa. Kwizilwanyana zokutya, iiprotheni zezilwanyana kufuneka zibekho kwisixa sama-50-60%. Iifama zezilwanyana kufuneka zibe khona ubuncinane ngama-70%, kwaye i-carbohydrates elula kunye neyinkimbinkimbi kumlinganiselo we-1: 4. Ngomsebenzi ophezulu wendlela yokugaya inyama, i-fiber ibaluleke kakhulu, ekufuneka ibe ubuncinane nge-0.5 kg ngosuku.
Ukutya okuluhlaza - imifuno kunye neziqhamo kufuneka zibe ngumlinganiselo ofanayo - 500 g. Xa udibanisa ukutya, kuquka ukuncinci, kufuneka udibanise kwimenyu yemveliso yobisi olumuncu. Kunceda kakhulu ukusela i-kefir ebusuku. Ukunciphisa ubuncinci, kwaye kungcono ukuba ungabandakanyi ngokupheleleyo kwimveliso ecocekileyo yokutya - isinkwa esimhlophe, ityuwa, iimveliso ezibhekiweyo, ikhofi, ukutya okusemathinini, iimveliso zetyhukela. Xa ukhetha indlela yokupheka iimveliso, umntu makabe eyakha kwinqanaba lokusetyenziswa kunye nokufumaneka kwezifo. Eyona ingqiqo ipheka, i-stewing kunye ne-steaming, kodwa ukutshaya nokutshaya yiendlela ezingafanelekanga zokucwangcisa.
Umkhwa omuhle ukusetyenziswa kweejusi zeziqhamo, amajikijolo kunye nemifuno, kodwa umkhwa ombi udibene nokufudumala kokutya, okubhekwa ngokungathandekiyo umzimba. Isondlo somntu ngamnye senziwa ngumgangatho kunye nobungakanani bomthwalo wokuqeqeshwa ngeli xesha lonke. Emva kokuqeqeshwa kanye ngemini, kufuneka ukhethe ukutya okusemini ngosuku, ngelixa uqhuba ubuncinane amaxesha angama-2-3, uyeke ukutya kwama-5-6 ngosuku, ungakulibali ukubandakanya ukutya okunokubaluleka okuphezulu kwezinto eziphilayo-iisuthi, inyama, intlanzi, i-honey, izongezo zokutya kunye iiprotheni mix mix.
Ukutya komntu ngamnye kufuneka kuguquke, kodwa ngexesha elifanayo yonke imini yokutya "ekuhambeni" akuvumelekanga. Kubalulekile ukungena kumkhwa wokutya ngokukhawuleza kwaye uhlaziye ngokukhawuleza ukwenzela ukuba kulungiswe ngcono kwaye kufaniswe. Umthamo wokutya udliwe ngosuku kufuneka uhlawule ukusuka kwi-2.5 ukuya kwi-3 kg, kwiikhalori malunga ne-2500-3500. Ngelo xesha, malunga nesiqingatha sesi sixa siwela kwisidlo sangasemini. Kukho nawuphi na, amandla afunyenwe kwinkqubo yokutya kufuneka alinganise neendleko zamandla zendalo.
Isondlo ngexesha lokulahlekelwa ubunzima
Musa ukuwuthintela umzimba kwiyiphi na into ebalulekileyo yokutya. Ukufuna ukunciphisa umzimba, kufuneka unciphise ixabiso lekharori, kodwa kungengomlinganiselo omncinci, ngelixa ukwandisa umqhubi wemoto. Nangona kunjalo, zonke iivithamini ezifunekayo, amaminerali kunye nezinye izinto kufuneka zinikezelwe ngokutya ngokwaneleyo. Ukuba, umzekelo, inani le - calorific ye- ration yansuku zonke ngu-2500 Kcal, ngoko kufuneka iyancitshiswa ibe ngu-2000 Kcal kwaye iqalise ukusebenzisa. Ubomi obuqhelekileyo kubalulekile ukugcina ukulinganisela kwamanzi, kusetyenziswa ngexesha lokubanda 1.5-2 ilitha yamanzi ngosuku, nasehlotyeni - ukuya kuma-3 ilitha e-fluid. Ukunciphisa ukutya okulungele ukutya-ukutya okukhawulezayo, njl.