Yenza uhlu oluphelele lwakho konke amavithamini namaminerali, micronutrients kanye macronutrients esikudingayo, noma uma sicwenga kakhulu, uhlu lwazo zonke izinto esingazuza kuzo kuwumsebenzi ongenakwenzeka. Okunye futhi kukhona izinto ezingeke zithathwe zodwa ngoba kuze kube yimanje azikahlukaniswa zodwa. Kodwa abantu abaningi bayazibuza ukuthi yini ongayidla ukuze uthole yonke into edingwa umzimba wakho nsuku zonke.
Impendulo yalo mbuzo ithi akudingekile ukuthi usuku ngalunye sithola wonke amavithamini namaminerali okulindeleke ukuba siwathole. Manje ngizoyichaza kangcono.
Ukucabanga ngokuthola zonke izinsuku esikudingayo qala ukuhlulwa empini. Ngaphezu kwalokho, kuyimpi engenangqondo nengenasidingo. Yiqiniso, kuyadingeka ukuhlangabezana nezidingo ezithile ukuze ezingeni lomhlaba singantuli izakhi emzimbeni, kodwa kufanele kube yinto etholakala nsuku zonke, uma kungenjalo ngokujwayelekile.
Ngakho-ke yini okufanele siyidle ukuze sithole amavithamini namaminerali?
Ukufingqa imfundiso kaningi futhi ukuyichaza ngendlela elula, singasho ukuthi kudingeka sidle ama-micronutrients (amavithamini namaminerali), ama-macronutrients nama-molecule ahlukahlukene e-bioactive nokuthi sithola lokhu esidlweni ngasinye esisidlayo.
- ama-macronutrients Zingama-carbohydrate, amafutha, namaprotheni namafutha. Lezi yizinto ezisinika amandla nama-calories. Ngokudla ngakunye esikudlayo, umzimba wethu uthola lama-macronutrients ngamayunithi amashumi amagremu.
- micronutrients Ama-molecule esiwadingayo ukuze sikwazi ukusebenza kahle kodwa ngamanani amancane, empeleni sikhuluma ngamayunithi ama-micrograms. Ngenani elincane sesivele sinakho okwanele.
- Ngakolunye uhlangothi, sithola uchungechunge lwezinto ezifana ne-fiber, esiyidingayo ukuze siphile futhi esivame ukuyidinga ngemithamo emincane, nakuba kulokhu kuzoba khona okuhlukile. Isibonelo, kulesi sigaba singafaka i-anthocyanins, i-flavonoid, i-fiber, i-lutein, njll.
Ingabe ukudla kwaseMedithera kuwukudla okuhle ukusinikeza ama-macronutrients?
Sizoqala ukukhuluma nge ama-macronutrients, ama-carbohydrate, amaprotheni namafutha. Ngokuvamile, ngaphansi kwezimo ezivamile, umzimba wethu unendawo yokugcina lezi zinto ukuze uphile ngisho noma sihamba izinsuku ezimbalwa singadli. Noma kunjalo, zisabalulekile kumuntu. Bawumthombo wethu wamandla, "uphethiloli" wethu ukuze izitho zomzimba wethu zisebenze kahle. Uma sizisekela ekudleni kwaseMedithera, sizobona ukuthi singathola phakathi kuka-45 no-6% wamakholori kumacarbohydrate, phakathi kuka-20 no-30% emafutheni naphakathi kuka-10 no-12% kumaprotheni.
Ngokusobala, akudingekile ukuqala ukulinganisa amaphesenti alokho esikudlayo ukuze kube yilawa ncamashi. Kodwa zisebenza njengesiqondiso sokuthi ukudla esikulandelayo kufanele kuqukethe ini. Lezi yizilinganiso ezifanele. Isibonelo sokudla kungaba ukudla ama-carbohydrate ngesikhathi sasekuseni njengokuthosa umzimba nojamu bese wengeza iyogathi. Ukuze sidle singenza isaladi yemifino ngeqanda kanye izindunduma. Kungcono kunokungadli ama-carbohydrate amaningi ekudleni ngoba angabangela ukozela. Futhi ngesidlo sakusihlwa sasihamba nesitsha sikakolweni se-pasta esine-sauce ne-tuna. Akukhona mayelana nokubheka amaphesenti aqondile ama-macronutrients kodwa ibhalansi.
Akusho ukuthi kufanele udle lokhu, kodwa ukuthi ukulungise ngokuvumelana okuthandayo, kodwa ngokuhlonipha ibhalansi. Kubalulekile futhi ukuthi ungagxili ngamaphesenti, uma usutholile konke kumayelana nokwenza izinhlanganisela. Kodwa kunezinto okufanele zigcinwe, njengokuthi uma sidla ama-carbohydrates kuhle ukuwahlanganisa namafutha namaprotheni ukuze umthelela we-glycemic ungabi namandla kangako. Ngaphezu kwalokho, ngale ndlela sandisa umuzwa wokusutha.
Enye inkinga ama-calories, kufanele abonakale ewonke, futhi ungawabali ipuleti ngepuleti kanye nosuku.
Kuthiwani ngama-micronutrients (amavithamini namaminerali)?
Kodwa-ke, uma sikhuluma ngama-micronutrients noma ezinye izinto esizibalile, yilapho sinezinkinga eziningi. Kulula ukukhumbula ukuthi sinama-macronutrients angu-3 futhi kufanele alinganisele kancane noma alingane nezilinganiso esizishilo. Kodwa kunzima kakhulu "ukubala" izidingo lapho sikhuluma ngezilinganiso ezincane kangaka njengoba kunjalo nge-trace elements noma amavithamini.
Singawathola kanjani amanani afanele amavithamini namaminerali usuku ngalunye kulokho esikudlayo?
Lo mbuzo uyiphutha kakhulu elikhona esikhathini sethu, akufanele sicabange kanje kodwa kunalokho sithole amanani afanele kulokho okudliwe sekukonke, hhayi ngamayunithi okudla. Umzimba wethu awudingi ukuthi siwunikeze nsuku zonke yonke iminikelo encane yama-phytocompounds, ama-micronutrients, amavithamini namaminerali. kodwa ukulingana okuvamile okusakazeka esikhathini esikhudlwana.
Empeleni, isonto lonke senza noma kufanele senze okuthile Ukudla okungama-35, okuwumphumela wokudla ukudla okuyi-5 ngosuku isonto lonke (izinsuku eziyi-7). Ukusatshalaliswa noma ukutholwa kwama-micronutrients kufanele kwenziwe ngokwalo mbono, masonto onke. Ngakho konke ukudla esikudlayo kulelo sonto kufanele sithole inani lama-micronutrients adingekayo emzimbeni. Ake sicabange umzuzwana, ngalokho esikudla nsuku zonke, ngokuqinisekile ngolunye usuku uthola amanani amancane e-micronutrient kunolunye usuku, lapho (ngokudinga amanani amancane alezi zinto), sizokweqa kakhulu). Isamba sosuku olungekho nosuku olusele lwenza isiphetho silungile, futhi umzimba, nakuba ungaphelele, yakhelwe ukuzivumelanisa nezimo ngokusebenzisa izindlela zokonga, ukugcinwa kanye nokuguquguquka kwamanani amuncwa. Ngale ndlela sinakho okudingwa umzimba.
Iziqondiso ezijwayelekile okufanele zilandelwe yebo noma yebo
Manje, lokho akusho ukuthi singadla noma yini esiyifunayo. Kukhona abanye izisekelo okungaba lula ukuthi sizilandele njengokudla okusanhlamvu okuphelele, izithelo nemifino (enemibala ehlukene) nsuku zonke nokuthi isonto ngalinye kunemifino ekudleni okungenani izikhathi ezimbalwa ngesonto.
Iphuzu eliyinhloko ukudla ama-micronutrients kaningi ngezindlela ezihlukahlukene ukuze isibalo esiphelele sanele. Lokhu kufezwa ngokushintshashintsha kokudla. Ngaso sonke isikhathi uzama ukwenza kube okuhlukahlukene ngangokunokwenzeka. Futhi okungcono kakhulu uma senza imifino eyaziwa ngokuthi "empofu", noma sivula izingqondo zethu "kuzinhlamvu ezintsha" ezivela kwamanye amasiko afana namabele, i-oats, i-teff noma amabele, phakathi kokunye. Noma ufake ekudleni izingxenye zesilwane ezivame ukulahlwa, njengezitho.
Imithetho eyisisekelo okufanele ilandelwe ukuthuthukisa ukujikeleza kokudla:
- Uma sidla usawoti, makube njalo usawoti we-iodized. Futhi okuncane, kungcono.
- Gxila ekudleni nsuku zonke 5 ukudla kwezithelo nemifino yemibala ehlukene (umbala ngamunye uhlotshaniswa nama-molecule ahlukene).
- Ungasebenzisi njalo okusanhlamvu okufanayo ukuze udle, dala, usungule, uhlanganise.
- Uma sikhuluma ngezinhlamvu siphinde sibhekise ku ama-pseudocereals. I-Quinoa, i-amaranth noma i-buckwheat, isibonelo.
- hhayi eduze Ama-flavour amasha. Sesha izinongo ezintsha, ukhula lwasolwandle, amakhambi anamakha, ukudla okuvela kwamanye amasiko...
Ngokusobala, lokhu kuyohlale kuncike ezimfanelweni ezingokomzimba zomuntu. Ukungabekezelelani, i-allergies noma izinketho zokudla okunomsoco. Ama-Vegans ngeke alandele ukudla okufanayo nama-omnivores. Kulezi zimo kungaba indaba yokulungisa la maphuzu ngokwezidingo ezithile.
Endabeni Izimo ezithile, Ake sithathe isibonelo abantu abahlushwa i-generalized iron deficiency anemia, ngeke kube nzima ukuyelapha. Kuyokwanela ukunaka amaqhinga alula okukhulisa ukumuncwa kwento okukhulunywa ngayo, endabeni yensimbi, umthombo kavithamini C ngesikhathi sokudla, okungaba ulamula enyameni noma ukuhlobisa upelepele oluhlaza ukuhambisana ne udali.
Okuhlukile kukho konke esixoxile ngakho i-vitamin D, ngokuvamile akwanele ngokudla. Futhi nakuba sihlala ezweni elinamahora amaningi elanga, sivame ukulithatha ehlobo kuphela, okwenza iminikelo inganele. Kufanele sithole imizuzu eyi-10 yelanga ngosuku unyaka wonke.
Ingabe ukudla kwanamuhla akufani njengoba kwakunjalo eminyakeni embalwa edlule?
Ngeshwa impendulo inguyebo. ukudla esinakho namuhla akulona izinga elifanayo nogogo nomkhulu bethu. Kodwa siyazi ngakho futhi singakunikeza isixazululo. Enye inketho ukukhetha izithelo nemifino ephilayo, hhayi leyo evela ezitolo ezinkulu ezivela kubani owaziyo ukuthi kuphi. Uma sithenga izinhlanzi, yiba yizinhlanzi zasendle njalo. Labo abadla inyama kufanele baqinisekise ukuthi iphuma emapulazini angagxili kakhulu nasezilwaneni ezidliwe ngotshani.
Kufanele futhi siqiniseke Ungamoshi ukudla. Ngokwesibonelo, lapho senza imifino, akufanele siwalahle amaqabunga angaphandle, noma amakhasi okudla. Kumelwe sicabange ukuthi lezi zingxenye yizo eziqukethe ama-antioxidants namavithamini amaningi futhi ngokuvamile siyawalahla.
Ukufuna ukuthola ama-micronutrients esiwadingayo ngezithasiselo, namuhla, akunakwenzeka. Impendulo iwukuthi la ma-micronutrients atholakala emifino nasesithelweni asebenza ngokubambisana nenqwaba (noma ngisho namakhulu) wezinto ekudleni ngokwako. Izifundo ezenziwe ngento ngayinye zenziwa ngazodwana, ngaphandle kokucabangela lolu hlobo lokusebenzisana nama-synergies.