Kubalulekile ukwazi yonke imiba malunga nutrición kuba imeko yethu yezempilo iya kuxhomekeka kwizigqibo zethu kumba wokutya.
Ukutya, isondlo okanye ipiramidi yokutya, yindlela esetyenziselwa ukuhlalutya nokufunda ukuba ngawaphi amaqela okutya asisiseko ekufuneka siwazisile mihla le kwaye zeziphi ekufuneka sizikhethe ngendlela elawulwa ngakumbi.
Sifuna ukucacisa yintoni le iphiramidi yokutya, yenzelwe ntoni, ukubaluleka kwayo, iphiramidi entsha ekhutshiweyo kwaye mhlawumbi awazi nokuba yeyiphi indlela yokutya ekufuneka incinci indlu ilandele.
Yintoni
Oku kucetyiswa yile phiramidi kukusasazwa ngokuchanekileyo kwamaqela okutya kwaye ikwenza oko ngendlela ebonakalayo, ngamanyathelo, ubungakanani kunye nemibala.
- Kwinqanaba elisezantsi kuvela uninzi lwee carbohydrate ezintsonkothileyo.
- Kumanyathelo aphakathi sifumana ukutya okuqukethe ii-carbohydrate, kodwa kubungakanani obuncinci, ukongeza kwi iiproteni kunye namafutha kunye nomxholo ophezulu weevithamini.
- Koku kulandelayo, ukutya okunamafutha kunye neecarbohydrate ezilulaKukutya okuneekhalori ezininzi kwaye ke, ukuba azisetyenziswanga ngokumodareyitha, kuyacetyiswa ukuba kuthathe ulawulo oluncinci.
Kukho oko Fumana umbono ombi walamaqela okutya, kuba ukuba asazi ukuba zeziphi iimpembelelo ezizivelisayo emzimbeni wethu singazibeka emngciphekweni okanye sinokufumana ubunzima.
Nazi ezinye zoluhlu ukwenza ulwazi kunye namaqela okutya acace ngakumbi kuwe.
- Ukutya kufuneka kutyiwe kancinci: iiswekile ezilula kunye namafutha. Njengamafutha, ibhotolo, ijem, ijeli, iitshokholethi zobisi, ubusi, iikeyiki, iayisi khrimu, uninzi lweelekese kunye needyiwa.
- Pungadla ngomlinganiselo omkhuluIikhabhohayidrethi ezintsonkothileyo, ezinjengeesiriyeli, iimbotyi, umgubo kunye neenkozo. Irayisi, ipasta, isemolina, njl.
- Ukutya kweeproteni: Yinyama yenkomo, inyama yehagu, imvana, inkukhu, iisoseji, ukusika okubandayo, intlanzi, i-shellfish, i-cetaceans, itshizi yazo zonke iintlobo, ubisi, ezinye iimveliso zobisi kunye namaqanda.
- Ukutya okunotye iivithamini kunye neeminerals ubukhulu becala yimifuno, imifuno, izilimo eziyizigaxa, iziqhamo namandongomane.
Inani lokutya ekufuneka lisetyenzisiwe kufuneka lisekwe kwi ubunzima, ubudala, isondo kunye nomsebenzi owenzayo.
Gcina le mithetho isisiseko engqondweni
Xa sifuna ukufumana impumelelo kuya kufuneka sinolwazi oluninzi kangangoko, ke ngoko, sikushiya le mithetho ilula kakhulu ukuba uyilandele ukuze wazi kakuhle ukuba ungatya njani ukutya okusempilweni.
- Kwiintlobo ngeentlobo incasa kunye nokutya ngakumbi. Oko kukuthi, kudibanisa ukutya okuninzi ukuze umzimba wondleke kuzo zonke iinkalo kunye nexabiso lebhayiloji elowo negalelo lakhe kuthi.
- Kucetyiswa kakhulu yenza umsebenzi womzimba ukuphucula okanye ukugcina ubunzima emzimbeni. Ukuhlala phantsi kunokukhokelela kwizifo ezahlukeneyo kwixa elizayo.
- Ukuginya amazimba, iziqhamo kunye nemifuno yonke imihla.
- Zama ukugcina i ukutya okunamafutha amaninzi, kuba unokuba ne-cholesterol.
- Ukutya okuphakathi iswekile.
- Khusela ukusetyenziswa gwenxa kwetyuwa, kuba inokubangela uxinzelelo lwegazi kunye nokugcinwa kwamanzi.
- Ukuba uyasela alcohol, yenze ngokumodareyitha igcwele iswekile kunye neekhalori ezingenanto.
Ukubaluleka kwepiramidi yokutya
Kubalulekile ukwazi malunga nobukho beli phiramidi yokutya kuba ngendlela ebonakalayo kakhulu esivumela ukuba siququzelele ngendlela elula, enengqiqo necacileyo yokutya okusisiseko kokutya kwethu.
Kufuneka sizame ukuyenza ukuze singabeki impilo yethu esichengeni, kufuneka sifumane ubunzima obufanelekileyo ngokobudala bethu, isini sethu kunye nomsebenzi womzimba.
Sikuxelela kancinci malunga namanyathelo kunye neenkonzo ezinokuthi zisetyenziswe malunga namaqela okutya.
- Yitya iziqhamo yonke imihla. Isiqhamo esitsha kwaye akukho jusi ipakishwe.
- Ukutya okuziinkozo, iitapile kunye nemidumba Kuya kufuneka babekhona kwisidlo sethu. Kungcono ukhethe iinkozo ezipheleleyo.
- Iimveliso zederi Kwakhona kufuneka babekhona.
- Ukunyusa ukusetyenziswa kweeproteinNokuba zezesilwanyana okanye zezityalo.
- Sela amanzi amaninzi, kubalulekile ukugcina umzimba wakho unamanzi amaninzi.
- Ukunciphisa i sal ngexesha lesidlo.
- Musa ukuxhaphaza amafutha, nokuba yile oli ye-oliva eyongezelelweyo.
- Los ipipi Akufuneki zibe njengokutya kwesiqhelo, kufuneka sigcinele iimeko ezizodwa.
Iphiramidi entsha yokutya
Isiphakamiso esitsha sephiramidi yokutya sivela, oku kwenzeka kuba okokuqala ngqa izongezo zesondlo zithathelwa ingqalelo.
Umbutho waseSpain woKondla koLuntu, Ukwanda kwezikhokelo zokutya, esi siphakamiso ukuze sithathelwe ingqalelo xa sithetha ngokutya okusisiseko. Soloko uthathela ingqalelo uluvo kunye neengcebiso zomsebenzi oqeqeshiweyo.
Kukho izongezo ezininzi zokutya ezisetyenzisiweyo kwaye zafunyanwa ngokulula nangokuzinzileyo, kwezi zilandelayo:
- Iiprotheni zongezwa, yenzelwe abo bantu bezemidlalo.
- Izongezo zeVitamin D, ivithamini esiyifumana elangeni. Yenzelwe abantu abadala okanye abantwana abangachazwanga kwimitha yayo. Ingxaki kukuba ivithamin D ayifumaneki kukutya okuninzi, kwaye ukufezekisa amanqanaba amahle kufuneka ubuncinci Imizuzu engama-20 elangeni kubantu abancinci kunye nemizuzu engama-30 kubantu abadala.
Kwelinye icala, le phiramidi intsha igxininisa kwimisebenzi yomzimba, iphakamisa ukuba kufuneka wenze imisebenzi yemihla ngemihla yemizuzwana engama-60.
Iyure enikezelwe ukufumana ulungelelwaniso lweemvakalelo, ibhalansi yamandla. Imidlalo, nokuba yeyokuhambahamba okanye yokuqubha, isizisela izibonelelo ezinkulu.
Kwelinye icala, bacebisa ukuba phucula ubuchule ekhitshini, Pheka uphilile kwaye usele Iiglasi ezi-6 ukuya kwezi-8 zamanzi.
