Abantu abaninzi benza umsebenzi wabo wemihla ngemihla ukuqala adle impilo. Ukwenza oku, baqala ukukhangela kumaphepha e-intanethi ukuba yeyiphi ukutya ekufuneka beyikhile kwizidlo zabo kwaye ngawaphi amanqanaba ekufuneka bekwenzile oko. Ngethuba elifutshane baya kukutya ukutya okugqityiweyo kunye nokutya amaxesha amaninzi ngeveki kwiivenkile zokutya kuphela ukutya ibele lenkukhu kunye nesaladi. Emva kweeveki ezimbalwa bayayeka ngokuzenzekelayo ukutya kuba bengakwazi ukuqhubeka nesingqisho sobomi. Kulapho kusilela khona kakhulu kwisondlo esifanelekileyo.
Ke ngoko, siza kulinikela eli nqaku ukubonisa indlela ekufuneka utye ngayo usempilweni kwaye zeziphi izikhokelo ekufuneka uzilandele ukuze ugcine ukubambelela kunyango okufanelekileyo.
Kukutya ntoni okusempilweni
Into yokuqala ekufuneka siyiqonde xa siqala ukutya ukutya okusempilweni kukuba Akukho kutya komlingo kuneempawu ezizodwa ezenza ukuba unciphise umzimba okanye utyebe. Zininzi izinto ekufuneka uzithathele ingqalelo xa useta ukutya kwakho. Okokuqala nokubaluleke kakhulu kukulingana kwamandla. Ngokwesiqhelo abantu abagqiba ekubeni batye besempilweni okanye batye ukutya ngabo batyebe kancinci ukutyeba kakhulu.
Aba bantu kufuneka banciphise ipesenti yamanqatha ukuya kumanqanaba asempilweni. Ukwenza oku, baqala ukwazisa ukutya okwenyani, okungasetyenziswanga kunye nesixa esikhulu semifuno kukutya kwabo. Ngazo zonke iinjongo ezibonakalayo oku kukutya okungahambelaniyo kakhulu. Oko kukuthi, ngokuhamba kwexesha, ngaphandle kokutya ukutya isixa esithile kunye neentlobo zokutya, ngekhe ukwazi ukulandela isicwangciso ixesha elide. Olu hlobo lwesondlo esingqongqo lukhokelela ekubeni ucinge ukuba uza kuluthobela okwethutyana kwaye emva koko ubuyele kwimikhwa yakho yesiqhelo.
Kulapho kusilele khona ukusilela kwabantu abaninzi. Ukutya okunempilo kucingelwa ukuba kungumba wexesha de ube wehlise ubunzima kwaye ujongeke ngcono. Nje ukuba le njongo ifikelelwe, babuyela kwimikhwa yangaphambili yokungondleki kunye nokusilela komzimba. Ukuthintela zonke ezi mpazamo, kufuneka kuthathelwe ingqalelo izinto ezahlukeneyo xa uqala ukutya usempilweni.
Izinto eziphambili zokutya okunempilo
Ibhalansi yamandla
Zininzi izinto eziguquguqukayo ekufuneka zithathelwe ingqalelo ukuqala ukutya usempilweni. Kuxhomekeke kwinjongo yethu, nokuba yeyobuhle okanye impilo, kufuneka sazi ibhalansi yamandla ekutyeni kwethu. Ibhalansi yamandla lixabiso leekhalori ekufuneka sizenze ekupheleni kosuku okanye emva kweeveki ukuze sikwazi ukumisela iinjongo. Ukuba sifuna ukunciphisa umzimba kufuneka sibe nentsilelo yekhalori ekudleni. Oko kukuthi, ukutya iikhalori ezimbalwa kunokuba sinokutshisa ngesiseko semetabolism, ukusebenza komzimba kunye nemisebenzi yethu yemihla ngemihla.
Kwelinye icala, ukuba sifuna ukwandisa ubunzima bethu, ikakhulu ngu ukwanda kobunzima bemisipha, kufuneka singenise i-caloric surplus ekudleni. Oku kuthetha ukutya iikhalori ezininzi kunokuba kuchithwe. Eli candelo linemibala emininzi xa kusungulwa ukutya. Konke kuxhomekeke kwinqanaba elifanelekileyo lomntu lokunciphisa umzimba. Ukongeza, isixa sobunzima bemisipha umntu anaso isigqibo xa kufikwa ekumiseleni inani leekhalori ekufuneka zingenisiwe yonke imihla.
Macronutrients
Enye into ebalulekileyo ekufuneka ihlalutywe xa uqala ukutya okusempilweni lixabiso leemacronutrients ezifumaneka kukutya. Ii-macronutrients zezi: ii-carbohydrate, amafutha kunye neeproteni. Ezi macronutrients zintathu sisitshixo kukutya. Izixa ezaneleyo kufuneka zisekwe kwinjongo nganye nganye. Kuya kufuneka uyazi ukuba akukho luhlobo lokutya ekufuneka lwenziwe ngaphandle kwazo naziphi na izondlo. Ukuziphatha gwenxa okuqhelekileyo kukususa iikhabhohayidrethi okanye amafutha kwizidlo zokunciphisa umzimba.
Akukho lieutenant kufuneka anyamalale kwisikhokelo sesondlo. Zonke zibalulekile. IiCarbohydrate zisinika amandla okujongana nemihla yethu yemihla ngemihla, amafutha enza imisebenzi eyahlukeneyo yokutya kunye neeproteni zinceda ukugcina ubunzima bemisipha, ukulungisa izicubu kunye nokubonelela ngokutya.
Izinto ezincinci
IiMicronutrients yenye into ebalulekileyo xa kusenziwa ukutya. Umyalelo wokubaluleka unokwenza ngakumbi ii-macronutrients kuba zininzi kakhulu. Njengoko igama libonisa, ii-micronutrients zifumaneka kubungakanani. I-Milligram ukuya kwixabiso le-microgram. Ezi micronutrients zibandakanya iivithamini kunye neeminerals ekutyeni.
Uninzi lwezi zimbiwa kunye neevithamini ziyimfuneko kwimisebenzi eyahlukeneyo yemetabolism kunye nolawulo lwamajoni omzimba. Enkosi kwezi micronutrients sinako ukuba sempilweni ngamaxesha onke. Nangona kunjalo, ngenxa yemali encinci kakhulu yee-micronutrients esiyifunayo, akukho sidingo sokuyithathela ingqalelo. Iqulathe ukutya okwahlukeneyo okubandakanya imifuno, iziqhamo, imifuno, iimbotyi, ubisi, inyama, intlanzi, amandongomanenjl. Izakugcwele yimicronutrients.
Yitya impilo esempilweni nokubambelela kunyango
Ayikho enye into ebaluleke ngaphezu kokubambelela. Oku malunga nokuba kulula kangakanani ukulandela isicwangciso sokutya. Akuncedi nto ukuba ufumane okona kutya kulungileyo kwihlabathi ukuba awukwazi ukulandela. Kubalulekile ukuba indlela otya ngayo ingakubizi mali yonke imihla. Akufanele ufake ukutya ongakuthandiyo kwinto elula yokuba zisempilweni okanye zinenani elikhulu leevithamini okanye iiminerali.
Akukho hlobo lokutya olubaluleke ngokwalo kuso nasiphi na isicwangciso sokutya. Ke ngoko, kufuneka senze ukhetho lokutya okusinika isixa esikhulu sezinongo kodwa ezingabizi mali kuthi ukuba sizitye. Ukongeza, kufuneka sibe bhetyebhetye ekudleni. Eyona nto ifanelekileyo kukuba nayo I-80% isuka ekutyeni okwenyani, ayilungiswa kwaye ivela kwimithombo emikhulu yokutya kwaye enye i-20% isuka kwinto ethile okanye ukutya okungaphezulu kwenziwe. Ngale ndlela, sinokuba nenkuthazo xa kufikwa ekulandeleni ukutya ngaphandle kokuthintelwa.
Into ebalulekileyo kukugcina ukubambelela ekutyeni ixesha elide. Imalunga nokwenza imikhwa esempilweni kwaye ungahambi nje ekutyeni okwethutyana kwaye ubuyele kwimikhwa yangaphambili.
Ndiyathemba ukuba ngolu lwazi ungafunda ngakumbi malunga nokutya okusempilweni.