Sijwayele ukukhawuleza amagama ahlakaniphile, njengokutya, amandla, ubuninzi bezinto eziphilayo kwaye sinokuqiniseka ukuba konke oku kuhambelana noko kukuthandayo izinto ezininzi. Kodwa eqinisweni, izifundo zondlo-mveliso azigcini nje ngekhalori yokutya. Okokuqala, isiseko, imbono ebanzi ngokubhekiselele kwimveliso yintlawulo yesondlo.
Yintoni ixabiso lokutya?
Isondlo sokutya sisisombululo esibanzi esichazela ukuzaliseka kwezakhiwo ezifanelekileyo zomveliso. Kubandakanywa, kunye neqondo lokuzaliswa kweemfuno zomzimba womntu kunye nale mveliso, kwakunye namandla aphethwe ngexesha lenkcaso.
Ixabiso lezondlo lichongiwe yinkompo yeemveliso zalo mveliso, kwaye ukubunjwa, kwakhona, kusilungelelanisa nje ukusetyenziswa komsebenzi, kodwa kunye nenkohlakalo, iphunga, umbala weemveliso. Ngenxa yokubaluleka kokutya, sinokubala ubungakanani bekhalori, ukutya, kwaye, ngokuqinisekileyo, umgangatho wokutya.
Kukho ukwakhiwa kwexabiso lezondlo zemveliso. Zonke iimveliso zokutya zihlukaniswe ngamaqela amabini - izinto eziphilayo kunye nezombiwa. Izinto eziphilayo kwimveliso zibandakanya:
- iiprotheni;
- i-carbohydrate;
- mafutha;
- iivithamini;
- iicidi;
- enzymes.
Izinto ezimbiweyo ziquka:
- amanzi;
- macronutrients;
- microelements.
Ukuze ubalele ngokuzimeleyo isondlo sondlo nganye yomkhiqizo odliwayo, iitheyibhile ezikhethekileyo zenziwa - abacebisi abancedisayo kakhulu abo balandela ukutya kwabo.
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Ixabiso lexabiso lemveliso yokutya
Le nto yinto esiyithandayo malunga nomxholo wekhalori. Ukutya kuphela umthombo wamandla kumntu, ngoko ikhalori kufuneka ithathelwe njengenkqubo yokufumana amandla okuhlangabezana neemfuno zomzimba.
Ixabiso lamandla lokutya ngamandla anokukhishwa kwiimveliso xa zixutywe kwinqanaba lomzimba lomntu. Sigxininisa - "sinako", kodwa asiyi kukhululeka. Kukho ukuxabisa kwamandla kunye nokwenene.
Ubungakanani bamandla obuthile bokutya yimalini yamandla angaphezulu akhishwayo xa ukutya kudibeneyo. Namela ezi zilandelayo:
- 1 g yeoli-9 kcal;
- 1 g protein - 4 kcal;
- 1 g ye-carbohydrates - 3.75 kcal.
Kodwa ixabiso langempela kukuba sifumana umnatha. Asinakuthathelani naziphi na izinto ngo-100%. Ngoko, iiprotheni zifana ne-84.5%, amafutha - ngama-94%, i-carbohydrates - ngama-95.6%. Ngenxa yoko, ukwenzela ukubala ukuba ziphi na izinto esizifumanayo, kufuneka siwandise yonke into eyenziwa ngamaphesenti:
- 1 g i-fat - 8.46 kcal;
- 1 g iprotheni - 3.38 kcal;
- 1 g ye-carbohydrates - 3.58 kcal.
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Inani lezinto eziphilayo zezinto zokutya
Ingakanani imveliso ibaluleke kakhulu emzimbeni wethu kuxhomekeke kubukho ekubunjweni kwayo kwezinto ezingenakulungiswa ezingenakulinganiswa emzimbeni wethu, okanye ziveliswa ngokukhawuleza kwaye phantsi kweemeko ezithile.
Oko kukuthi, ukubaluleka kwezinto eziphilayo kubonakaliswe ngumlinganiselo wokuvumelanisa nokutya kwizidingo zethu.
Kumntu kukho iintlobo ezininzi zezinto ezingenakulungiswa, ezixabisekileyo zezinto eziphilayo, ngokulandelanayo, ziphezulu:
- 8-10 ama-amino acids - 8 amino acid ziyimfuneko kubomi bethu, kwaye i-histidine kunye ne-cystine ziyimfuneko kwiintsana.
- 3-5 i-polyunsaturated fatty acids;
- onke amavithamini;
- phantse zonke izinto zamaminerali (kuquka amanzi);
- izinto ezinobungozi obuphezulu be-biological - i-phospholipids, i-glucoproteins, iiprotheni-lecithin eziyinkimbinkimbi.
Ngaloo ndlela, ukwenzela ukuba isondlo sihambelane nombane kunye nexabiso lezinto eziphilayo, akumele silandele umxholo wekhalori wokutya kwethu, kodwa kunye neziqulatho zazo zonke izinto ezibalulekileyo kubantu bethu.