Nangona ingamagama amabini asondeleyo, kukho umahluko phakathi kokutya kunye nesondlo. Kwaye ngeli xesha Siyakukhuthaza ukuba ufumanise ukuba yintoni umahluko.
Isizathu kukuba, ukuze uhlale usempilweni, kubalulekile ukuba wazi umahluko phakathi kokutya nesondlo. Ngale ndlela kuphela kunokwenzeka ukuba utye oko kuluncedo emzimbeni kwaye kwangaxeshanye uphephe okungekhoyo..
Yintoni ukutya?
Intsingiselo yegama elithi ukutya ilula kakhulu. Ibhekisele kwi nayiphi na into enesondlo umntu okanye isilwanyana ayifunxayo okanye ayisele.
Ukutya kugcwalisa isisu kwaye kukugcina uphila. Endaweni yoko, ukutya okunesondlo kungaphezulu koko, njengoko siza kubona kamva. Ukwazi amaqela ohlukeneyo okutya linyathelo lokuqala lokuguqula ukutya kube kukutya okunesondlo:
Amaqela alinganayo
Iinkozo: Isonka, irayisi, ipasta, njl.
Imifuno: Broccoli, isipinatshi, iletisi, iarugula, njl.
Iimbotyi: iimbotyi, iinkukhu, iilentile, iimbotyi eziluhlaza, njl.
Isiqhamo: iapile, ibanana, iorenji, imelon, njl.
Amaqunube: Ierberberries, iiblueberries, amaqunube amnyama, raspberries, njl.
Izilimo eziyizigaxa: Iitapile, ibhatata emhlophe, njl.
Ubisi: Ubisi, iyogathi, iyogathi yamaGrike, itshizi, njl.
Amandongomane: iiWalnuts, iiamangile, iihazelnuts, iipistachios, njl.
Imbewu: Imbewu yethanga, imbewu kajongilanga, ilinisi, chia, njl.
Inyama: Inkukhu, inyama yehagu, inyama yenkomo, intlanzi, njl.
Ukutya kwaselwandle: Iiklamu, iimbaza, ilobster, ipron, njl.
Amaqanda
Iitrob kunye neziqholo: igalikhi, ibasil, i-oregano, isinamon, njl.
Amafutha asempilweni: Ioyile yomnquma, iavokhado, ii-olive, njl.
Ukutya okutyiwa ngokumodareyitha
Ngelixa kuthathelwa ingqalelo kubalulekile ukuqinisekisa ubukho ekutyeni kwako konke ukutya okungasentla (okanye ukubuyisela okunye endaweni yazo kwimeko yemveliso yezilwanyana kunye nemifuno), kukho inani lokutya ngaphandle komzimba onokuthi uqhubeke nokusebenza ngokwesiqhelo.
Ngapha koko, umbono olungileyo ukubaphepha okanye ubuncinci ujolise ekusebenziseni kwabo ngokumodareyitha, kuba kunokukhokelela ekutyebeni kakhulu kunye nezinye iingxaki. Imivuzo yeveki ithathwa njengesicwangciso esihle sokulandelwa xa kufikwa ekutyeni okulandelayo:
Utywala: Iwayini, ibhiya, njl.
Iilekese: iikeyiki, i-ayisikhrim, njl.
Iziselo ezineswekile
Iinyama ezicwangcisiweyo: Iisoseji, iihambhega, ibhekoni, iisoseji njl.
Iisosi: iMayonesi, iKetchup, ukunxiba, njl.
Ngokubanzi Kuyacetyiswa ukuba kubekwe esweni ukusetyenziswa kwako nakuphi na ukutya okwenziwayo. Oko kubandakanya neetshiphusi zeetapile.
Yintoni isondlo?
Isondlo sibhekisa kwinto yokuba Nika umzimba iiproteni, amafutha, iikhabhohayidrethi, iivithamini, iiminerali kunye namanzi. Nangona kungathathelwa ingqalelo njengesondlo, ukufumana ifayibha eyaneleyo kukwajongwa kubalulekile kwimpilo.
Imizimba yezinto eziphilayo ifuna izondlo ukuze isebenze ngokufanelekileyo. Oku kungenelela ngeendlela ezininzi kwiinkqubo ezinoxanduva lokusinika amandla, intlalontle kwaye, ngokubanzi, kwezempilo.
Abantu abaninzi bacinga njalo Izikolo kufuneka zifundise ngakumbi malunga nesondlo kunye nendlela yokutya ukutya okupheleleyo kunye nokulinganayo. Kuba kuthathelwa ingqalelo ukuba ngale ndlela inokunceda ukuthintela izifo ezininzi, kubandakanya iintlobo ezithile zomhlaza kunye nezifo ezingapheliyo ezifana nesifo sentliziyo.
Ngaba ndifumana izondlo ezaneleyo?
Amanani afanelekileyo esondlo ngasinye abekwa yi-RDA okanye izixa ezinconywayo zemihla ngemihla. Umzekelo, i-RDA yecalcium yi-1.000 mg; kunye novithamini C wama-80 mg. Oko kuthetha ukuba abantu abadala bathathelwa ingqalelo badinga i-1.000 mg ye-calcium kunye ne-80 mg ye-vitamin C yonke imihla. Igalelo ekufuneka lifunyiwe ekutyeni.
Kodwa ungakhathalelwanga ngamanani. Ngokwesiqhelo, ukutya ukutya okwahlukeneyo kwanele ukufumana izixa ezifanelekileyo zazo zonke izondlo. Icebo elifanelekileyo kukubandakanya imibala eyahlukeneyo kwisicwangciso sakho sokutya. Ukusilela kwesondlo kuhlala kubangela iimpawu ezahlukileyo, ke ukuba awuqaphelanga naluphi na utshintsho kwimpilo yakho, yonke into ilungile. Nangona kunjalo, uvavanyo lwegazi kufuneka lwenziwe ngamaxesha athile ukuqinisekisa oku. Ukuba kukho uhlobo oluthile lokusilela, ugqirha unokucebisa izongezo.
Ngaba isondlo kuphela kwento ebalulekileyo?
Izakhamzimba zidlala indima ebalulekileyo kwezempilo, kwaye ukunqongophala kwezakhamzimba kungakhokelela kwiingxaki zempilo. Nangona kunjalo, Kukho ezinye izinto ekufuneka uzilumkele. Ukuba ufuna ukukhathalela impilo yakho, kuya kufuneka wenze imithambo rhoqo.
Ukuphumla kukwayinto ebalulekileyo. Qinisekisa ukuba ulala kakuhle ubusuku ngabunye ithathwa njengemfuneko esisiseko yokuphila kakuhle emzimbeni nasengqondweni.
Eyokugqibela kodwa engancinananga, iingcali zibonisa ukuba kunyanzelekile ukuba usebenze kwisakhono sokujongana noxinzelelo. Isondlo esifanelekileyo asisasebenzi kangako ukuba indlela ophila ngayo ingunobangela wexhala, unxunguphalo, uloyiko kunye nokucaphuka. Ngokufutshane ukubandezeleka.
Igama lokugqibela
Ukuqonda umahluko phakathi kokutya kunye nesondlo ilula njengokucinga eyokuqala njengesikhongozeli kunye neyesibini njengomxholo.
Kufuneka kuqatshelwe ukuba, ngaphandle kwento yokuba isondlo sifunyanwa ngokutya, ayikuko konke ukutya okunesondlo ngokulinganayo. Ukwengeza, ukutya okutyayo kunokuba nokungenazo izakhamzimba ozifunayo.