Ukuba uwelele kwicala lokutya inyama okanye sele ukhona kodwa awuqinisekanga ukuba zeziphi iimveliso ozakuzitya, kufuneka ukutya kwemifuno elungileyo. Ukungayityi nantoni na inyama kunokuba nzima ukubandakanya zonke izakhamzimba eziyimfuneko ukuze umzimba wakho usebenze ngokufanelekileyo. Ke ngoko, kubalulekile ukuba ufunde ukuba zeziphi iintlobo zokutya ekufuneka uzityile kwaye ungakanani umlinganiselo. Ngale ndlela unokuhlala usempilweni kwaye uhlangane neenjongo zakho zemifuno.
Ngaba uyafuna ukwazi yonke into eyimfuneko kukutya okungalinganiyo kwemifuno?
Ukutya kwemifuno
Ukutya okucwangciswe kakuhle kwemifuno kunokuba yinto enempilo. Kuyalingana nokutya okubandakanya inyama okanye intlanzi. Nangona kunjalo, ukuze oku kube njalo, kufuneka uyazi kakuhle izondlo eziyimfuneko emzimbeni wethu. Umyinge nawo uyimfuneko, kuba umntu ngamnye uya kufuna iimfuno ezahlukeneyo zesondlo.
Ukutya kwemifuno kunokuba ziindidi ezahlukeneyo:
- Ovolactovegetarian. Luhlobo lokutya olususa yonke inyama kunye neentlanzi. Ukulinganisa izondlo, yongeza ukutya okusekwe kwizityalo, amaqanda, kunye nobisi. Awutyi nantoni na kodwa ivela kuyo.
- Ukutya. Olu hlobo lokutya lususa inyama, intlanzi, kunye neemveliso zobisi. Ukutya kuphela okunokuvela kwisilwanyana liqanda.
- Umthambo Kukutya okusekwe kwizityalo kuphela okutyiwa apha. Akukho nto ivela kuyo okanye nantoni na enjalo.
Ezi ndlela zokutya, ukuba zicwangciswe ngokuchanekileyo, zinokulungela ukujikeleza komntu, kubandakanya ukukhulelwa. Iimbaleki zinokulinganisela kwaye zikunikeze ngeemfuno ezaneleyo zokuqhubeka nokuphucula.
Ke ngoko, kubalulekile ukuba uqonde ukuba ukuba ngumntu otya imifuno kubandakanya ukwazi kakuhle into oyityayo. Abantu abaninzi baba ngabantu abatya inyama bengenalo ulwazi oluninzi ngayo kwaye bagqibela ngokusilela. Kungenxa yokuba ndiziva ndibuthathaka kuba ayinako ukutya okuyimfuneko ukuze ube sempilweni. Ingqwalaselo eyodwa kufuneka ihlawulwe ekucwangciseni ukutya okutyayo nasekusekeni utshintsho olufunekayo kwindlela yokutya ukuze uhlangabezane neemfuno zakho
Izondlo kunye namaqela okutya
Ukutya kwemifuno kufuneka kuvavanye ngokuchanekileyo igalelo lezakhamzimba ezithile eziyimfuneko ezinje Ziyi-calcium, ivithamini B12, ivithamin D, isinyithi, kunye ne-omega 3 fatty acids. Ukuba ezi zondlo azikho ekutyeni, kuya kubakho ukusilela kwaye siziva sityhafile. Ubungakanani kunye nokutya okuqinisekileyo kufuneka kuqinisekiswe ukuze ezi mfuno zigutyungelwe. Kukwacetyiswa ukuba ube nelanga elungileyo ukongeza ivithamin D emzimbeni.
Ukuba indlela otya ngayo ikhetheke ngokukodwa, kunomdla ukufaka isandla imultivitamin eyongeza ivithamini B12 emzimbeni wakho.
Kukho amaqela okutya ahlukeneyo enza ukutya kwemifuno.
Ukutya okuziinkozo
Zezona zibaluleke kakhulu. Ziziseko zepiramidi yokutya kunye namandla. Banikezela ngee-carbohydrate ezintsonkothileyo, ifayibha, isinyithi kunye nezinye iivithamini B. Ezi cereal zinokusinika amandla esiwadingayo ukuqala usuku ngokuchanekileyo. Ukongeza, ukuba sizitya ziphelele, ziya kusinika izinc kunye nezinye izimbiwa.
Iziqhamo kunye nemifuno
Kuba ukutya kwemifuno kubandakanya ukutya okusekwe kwizityalo, ungaphoswa ziziqhamo kunye nemifuno. Oku kutya kufuneka kuhlale kukutya ngendlela efanelekileyo. Kungcono ukongeza imifuno ngaphezu kwesiqhamo. Kungenxa yokuba imifuno ine-calories ephezulu yokutya kunye ne-phytonutrients ebaluleke kakhulu kwimpilo.
Ukuncedisa kwigalelo lethu le-vitamin C, ungafaka ezinye iziqhamo ezinje ngeerberberries, i-kiwis kunye ne-citrus.
Amandongomane kunye nemidumba
Kuba sisusa inyama neentlanzi, kufuneka sijonge ukutya okuphezulu kwiprotein, B iivithamini kunye neeminerals. Kulapho ke amandongomane kunye nemidumba ingena emfanekisweni. I-Soy kunye nezinye ezivela kuyo nazo zibonelela ngeprotheni, njengoko kwenza imbewu kunye namaqanda. Iqanda ngalinye limhlophe malunga ne-7 gram yeprotheni.
Unokufumana iprotein ekutyeni lobisi njengobisi kunye netshizi. Ukugcina izihlunu zethu zomelele kwaye singaphulukani nazo, kubalulekile ukusebenzisa isixa semini seprotheni. Eli xabiso liba phakathi kwegram kunye negram kunye nesiqingatha seprotheni nganye ngekhilogram yesisindo. Ngale ndlela, ukuba sinobunzima obungama-70 eekhilogram, kuya kufuneka sisebenzise malunga ne-70 yeeprotheyini ngosuku. Ukuba sizama ukufumana ivolumu yemisipha, elo nani lonyuka laya kwi-2-2,5 yeeprotheyini / yeekhilogram ubunzima.
Ukutya okunamafutha kunye nokutya okunamafutha
Nangona amafutha kucingelwa ukuba mabi, ayafuneka. I-Omega 3 fatty acids ekhoyo kwiintlanzi ezinamafutha ayinakutyiwa ngabantu abatya inyama. Ke ngoko, kuya kufuneka ujonge enye indlela enje ngamandongomane, iimbewu kunye neavokhado. Ezi mveliso ziphezulu kwi-omega 3.
Nantsi ividiyo kunye nokubaluleka kwe-omega 3 fatty acid:
Ukuba kufuneka sipheke imifuno okanye siyitye, kungcono ukusebenzisa ioyile yomnquma. Ityebile kakhulu kumanqatha e-monounsaturated fat kunye ne-omega 3.
Ukutya kweCalcium
Masingakulibali ukuba kukho ukutya okunotye kakhulu kwi-calcium kunye ayizobisi. Iziqhamo kunye nemifuno emininzi inezinto ezinekhalsiyam. Ukuba ukutya kuye kwahluka kakhulu, kunokuqinisekiswa ukuba amanqanaba e-calcium anokuchaneka ngokuchanekileyo.
Umzekelo wokutya okunesondlo kwimifuno
Ke ukuba yonke into ekhankanywe apha ngasentla inokungqinelana, siza kubona umzekelo wokutya okunempilo.
Desayuno
Ubisi olunemithombo kunye nobusi. Isonka sengqolowa siphela kunye netshizi kunye nejamu. Incindi yeziqhamo.
Njengoko ubona, ubisi longeziwe ukufumana iprotein kunye ne-calcium. Ukongeza, isonka esipheleleyo sinaso icarbohydrate Kuyimfuneko ukuqala usuku ngokuchanekileyo. Ubusi kunye ne-jam zinceda ngokutya ikhalori kunye namanqanaba eglucose egazini. Iziqhamo ziya kusinika iivithamini eziyimfuneko.
Isidlo sasemini
Isaladi exutyiweyo kunye neqanda kunye / okanye itofu. Ilayisi kunye nee-ertyisi. Isaladi yeziqhamo ezintsha.
Imifuno inegalelo lezimbiwa kunye neziqhamo. Ilayisi yandisa amandla ethu ukuze sifumane amandla kwaye siqhubeke nosuku.
Ukutya okutyayo
I-toast epheleleyo yengqolowa ngekhilimu. Yogurt ngobusi.
Kwakhona sijikela kwiisiriyeli zokufumana ikhalori kunye neyogathi ukufumana iprotein.
cena
Isuphu yePasta. Imifuno kunye neetapile kunye noshizi ogayiweyo. Imousse yogurt. Amantongomane.
Amantongomane asinceda isixa esihle se-omega 3 fatty acids kunye netshizi enomxholo weprotein.
Ngolu lwazi uya kuba nakho ukukuqonda ngcono ukutya kwemifuno kunye nokubaluleka kokwazi kakuhle esikutyayo.