Ukutya kwezemidlalo ukulahleka kwesisindo

Ukutya kwezemidlalo ekulahlekelweni kwesisindo kubalulekile kubantu abahlala befumana imisebenzi emininzi. Kubaluleke kakhulu ukuba oku kutya kukuquka amaminerali, ama-amino acids kunye namavithamini .

Ukutya kwezemidlalo ukulahlekelwa isisindo kubafazi kunye namadoda akujolise kuphela ekulahlekelweni kweekhilogram ezingaphezulu, kodwa nokulungiswa komzimba, nokuba kunokuba yimiba engxaki.

Imithetho ebalulekileyo kunye nezixhobo zokutya

Nsuku zonke umntu kufuneka afumane izinto ezi-50 ezisebenzayo. Ukongeza, ukutya kwezemidlalo kumadoda nabasetyhini ekulahlekeni kwesisindo kufuneka kusekelwe kwi-carbohydrates kunye namaprotheni. Ukutya okunjalo kufuneka kube:

1. Ii-carbohydrate, eziyizona zinto eziphambili zamandla. Abantu ababandakanyekayo kwimidlalo, kuyimfuneko ukuba imenyu yemihla ngemihla engama-55% iquka i-carbohydrate. Kukho umlinganiselo onokukunceda ukubala inani olidingayo: kwi-1 kg yesisindo ufuna ama-5 g we-carbohydrate.
2. Iprotheni, eyona nto iyimfuneko yokumisa ubunzima bomzimba. Ubuninzi bawo bungama-15% obuninzi bemveliso. Ukuze abagijimi bacebise ukuba batye iiprotheyini.
3. Amafutha, inani elingafanele libe ngaphezu kwe-30% yenani leemveliso ngemini. Kufuneka ukuba ukhethe amafutha afanelekileyo, umzekelo, iisuthi, ioli yeoli okanye i-avocado.
4. IiVithamini kunye neemaminera eziyimfuneko ekusebenzeni komzimba ngokuqhelekileyo.
5. Amanzi, ebudeni bemidlalo, alahleka ngokubanzi. Ngenxa yoko, kufuneka uhlale ugcwalisa ibhalansi. Ukwenza oku, imihla ngemihla kufuneka uphuze ubuncinane ii-1.5 ilitha zamanzi.

Ukufumana ekudleni, kufuneka ulandele imithetho ethile:

1. Ukutya kwezemidlalo kunokuhlala ixesha elaneleyo kwaye kunokubekwa kumgangatho wesondlo kubadlali.
2. Ukutya kufuneka kuguquke ukuze ungakhathazeki ngokutya okunjalo.
3. Imenyu yemihla ngemihla ingaba ne-1800 kcal.
4. Yidla ukutya okuncinci kwaye ubuncinane amaxesha amane ngosuku.

Imenyu yokutya kwezemidlalo ukulahleka kwesisindo

Unokuzimela ngokuzimeleyo ukutya ngokukhetha imveliso efanelekileyo.

Imenyu yesampula:

Isidlo sakusasa - i-porridge, iphekwe emanzini, ubisi, amaqanda neziqhamo.

Isidlo - inyama enesilwanyana okanye intlanzi, i-steamed okanye ibilisiwe, ihombe imifuno neziqhamo.

I-snack - i-fat oil ephantsi okanye i-yogurt, kunye neziqhamo .

Ukutya okudliwayo - kubhaka kwihove ye-oven nenkukhu, kunye nesaladi yemifuno.

Khumbula ukuba ngaphezu kokutya okufanelekileyo ukulahleka kwesisindo kufuna ukusetyenziswa rhoqo.