Abantu abaningi bakwenza kube umsebenzi wabo wansuku zonke ukuqala Yidla okunempilo. Ukuze benze lokhu, baqala ukusesha emakhasini e-inthanethi ukuthi yikuphi ukudla okufanele bakufake ekudleni kwabo nokuthi kufanele bakwenze ngamazinga amangaki. Esikhathini esifushane basuka ekudleni ukudla okucutshunguliwe futhi badle kaningana ngesonto ezindaweni zokudlela badle kuphela isifuba senkukhu namasaladi. Ngemuva kwamasonto ambalwa bayayeka ngokuzenzakalela ukudla ngoba abakwazi ukuqhubeka nalesosigqi sempilo. Yilapho ukwehluleka okukhulu kokudla okunempilo kuhlala khona.
Ngakho-ke, sizonikezela le ndatshana ukukhombisa ukuthi kufanele udle kanjani okunempilo nokuthi yiziphi iziqondiso okufanele uzilandele ukuze ugcine ukunamathela okuhle.
Kuyini ukudla okunempilo
Into yokuqala okufanele siyiqonde lapho siqala ukudla okunempilo yilokho Akukho kudla komlingo okunezakhiwo ezikhethekile ezikwenza unciphise isisindo noma ukhuluphale. Ziningi izinto okufanele uzicabangele lapho usungula indlela odla ngayo. Okokuqala futhi okubaluleke kakhulu ibhalansi yamandla. Imvamisa abantu abathatha isinqumo sokudla okunempilo noma abadla ukudla yilabo abakhuluphele kancane ukukhuluphala.
Laba bantu badinga ukwehlisa amaphesenti wabo wamafutha abe ngamazinga aphilile. Ukwenza lokhu, baqala ukwethula ukudla kwangempela, okungalungiswa kanye nenani elikhulu lemifino ekudleni kwabo. Ngazo zonke izinhloso ezingokoqobo lokhu kungukudla okunamathela kakhulu. Lokho wukuthi, ngokuhamba kwesikhathi, ngaphandle kokujwayela ukudla inani elithile nezinhlobo zokudla, ngeke ukwazi ukulandela uhlelo isikhathi eside. Lolu hlobo lokudla okunomsoco oluqinile lukuholela ekucabangeni ukuthi uzohambisana nalo isikhashana bese ubuyela emikhubeni yakho ejwayelekile.
Yilapho ukwehluleka kwabantu abaningi kulele khona. Ukudla okunempilo kucatshangwa ukuthi kuyindaba yesikhathi uze wehle isisindo futhi ubukeke ungcono ngobuhle. Uma lo mgomo usufinyelelwe, babuyela emikhubeni yangaphambilini yokungondleki nokuntuleka kokuvivinya umzimba. Ukugwema wonke la maphutha, kufanele kubhekwe izici ezahlukahlukene lapho uqala ukudla okunempilo.
Izici eziyinhloko zokudla okunempilo
Ibhalansi yamandla
Kunokuhlukahluka okuningi okufanele kubhekelwe ukuqala ukudla okunempilo. Ngokuya ngenhloso yethu, kungaba yi-aesthetics noma impilo, kufanele sazi ibhalansi yamandla ekudleni kwethu. Ibhalansi yamandla inani lamakhalori okufanele siwenze ekupheleni kosuku noma ngemuva kwamasonto ukuze sikwazi ukusungula umgomo. Uma sifuna ukunciphisa umzimba kufanele sibe nokushoda kwekhalori ekudleni. Lokho wukuthi, ukudla amakhalori ambalwa kunalokho esikwazi ukukushisa ngokusebenzisa i-basal metabolism, umsebenzi womzimba, nomsebenzi wethu wansuku zonke.
Ngakolunye uhlangothi, uma sifuna ukukhulisa isisindo sethu, ikakhulukazi ngo- ukwanda kwesisindo semisipha, kufanele sethule insalela yekhalori ekudleni. Lokhu kusho ukudla amakhalori amaningi kunalokho okusetshenzisiwe. Lesi sigaba sinama-nuances amaningi lapho kusungulwa ukudla. Konke kuncike esilinganisweni somzimba womuntu ofanelekile. Ngaphezu kwalokho, inani lemisipha umuntu analo liyanquma uma kukhulunywa ngokusungula inani lamakhalori okufanele adliwe nsuku zonke.
AmaMacronutrients
Esinye isici esibalulekile okufanele sihlaziywe lapho siqala ukudla okunempilo inani lama-macronutrients atholakala ekudleni. Ama-macronutrients yilawa: ama-carbohydrate, amafutha namaprotheni. Lezi macronutrients ezi-3 ziyisihluthulelo sokudla. Amanani anele kufanele asungulwe ngenhloso ngayinye. Kufanele wazi ukuthi alukho uhlobo lokudla okufanele lwenze ngaphandle kwanoma iyiphi yalezi zinongo. Ukungaziphathi kahle okuvamile ukuqeda ama-carbohydrate noma amafutha ekudleni kokunciphisa umzimba.
Akekho uLieutenant okufanele anyamalale kumhlahlandlela wokudla okunempilo. Konke kubalulekile. Amakhabhohayidrethi asinika amandla okubhekana nosuku lwethu nosuku, amafutha enza imisebenzi ehlukahlukene yemetabolism futhi amaprotheni asiza ekugcineni ubukhulu bemisipha, ukulungisa izicubu nokunikeza ukusutha ekudleni.
Izakhamzimba
Ama-micronutrients angesinye isici esibalulekile lapho kwenziwa ukudla. Ukuhleleka kokubaluleka kungawandisa ama-macronutrients ngoba asebuningini obukhulu. Njengoba igama liphakamisa, ama-micronutrients atholakala ngobuningi. Milligram kuya kuma-microgram amanani. Lawa micronutrients afaka amavithamini namaminerali akhona ekudleni.
Amaningi ala amaminerali kanye namavithamini ayadingeka emisebenzini ehlukahlukene yokuguqula umzimba nokulawulwa kwamasosha omzimba. Ngenxa yale micronutrients singaba nempilo ngaso sonke isikhathi. Kodwa-ke, ngenxa yemali encane kakhulu yama-micronutrients esiyidingayo, akufanele sizikhathaze ngayo. Kuqukethe ukudla okuhlukahlukene okubandakanya imifino, izithelo, imifino, okusanhlamvu, ubisi, inyama, inhlanzi, amantongomane, njll. Izogcwala ama-micronutrients.
Yidla okunempilo nokubambelela
Akukho okubaluleke ngaphezu kwawo wonke amaphuzu angenhla kunokunamathela kunqubo. Lokhu kumayelana nokuthi kulula kanjani ukulandela uhlelo lokudla. Akusizi ngalutho ukuba nokudla okuhle kakhulu emhlabeni uma ungakwazi ukukulandela. Kubalulekile ukuthi ukudla kwakho kungabizi izindleko ukukwenza nsuku zonke. Akufanele ufake ukudla ongakuthandi ngeqiniso elilula lokuthi kunempilo noma kunenani elikhulu lamavithamini noma amaminerali.
Alukho uhlobo lokudla ngokwalo olubalulekile kunoma yiluphi uhlelo lokudla. Ngakho-ke, kufanele senze ukudla okukhethiwe okusinikeza inani elikhulu lezakhamzimba kepha okungabizi thina ukukudla. Ngaphezu kwalokho, kufanele sivumelane nezimo ekudleni. Umqondo omuhle ukuthi ube nawo Ama-80% avela ekudleni kwangempela, angacutshungulwa futhi aqhamuka emithonjeni emikhulu yokudla kanti amanye ama-20% avela kokunye ukuthanda noma ukudla okwenziwe ngaphezulu. Ngale ndlela, singaba nesisusa uma kukhulunywa ngokulandela indlela yokudla ngaphandle kwemikhawulo eminingi.
Okubalulekile ukugcina ukunamathela kokudla isikhathi eside. Imayelana nokwenza imikhuba enempilo hhayi nje ukuqhubeka nokudla okwesikhashana bese ubuyela emikhubeni edlule.
Ngiyethemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nokuthi kuyini ukudla okunempilo.