Kubalulekile ukwazi zonke izici mayelana ne- nutrición ngoba isimo sethu sempilo sizoncika kakhulu ezinqumweni zethu maqondana nokudla ukudla.
Iphiramidi yokudla, yokudla okunempilo noma yokudla, iyindlela esetshenziselwa ukuhlaziya nokufunda ukuthi yimaphi amaqembu ayisisekelo okudla okufanele siwathule nsuku zonke futhi okumele siwakhethe ngendlela elawulwa kakhulu.
Sifuna ukuchaza yini le phiramidi yokudla, yenzelwe ini, ukubaluleka kwayo, umbhoshongo omusha osukhululiwe futhi okungenzeka ukuthi awazi nokuthi yini ukudla okuncane okudingeka ukuthi indlu ikulandele.
Yini
Okuphakanyiswa yile phiramidi ukusatshalaliswa okufanele kwamaqembu okudla futhi ikwenza ngendlela ebonakalayo, ngezinyathelo, ngobukhulu nangemibala.
- Ku-echelon engezansi kuvela iningi le- ama-carbohydrate ayinkimbinkimbi.
- Ezinyathelweni ezimaphakathi sithola ukudla okuqukethe ama-carbohydrate, kepha ngobuningi obuncane, ngaphezu kwe amaprotheni namafutha nokuqukethwe okuphezulu kwamavithamini.
- Kokulandelayo, ukudla okuqukethe amafutha amaningi kanye nama-carbohydrate alulaLokhu kungukudla okunama-calories amaningi ngakho-ke, uma kungadliwanga ngokulinganisela, kunconywa ukuthi kuthathe ukulawula okuthe xaxa.
Kukhona lokho thola umqondo omubi wala maqembu okudla, ngoba uma singazi ukuthi ikhiqiza miphi imiphumela emzimbeni wethu singayifaka engozini noma singakhuluphala.
Nazi ezinye izinhlu zokwenza imininingwane namaqembu okudla kucace kuwe.
- Ukudla okufanele kusetshenziswe ngezinga elincane: ushukela namafutha alula. Njengesinqama, ibhotela, ujamu, amajeli, ushokoledi wobisi, uju, amaqebelengwane, u-ayisikhilimu, iningi lamaswidi nama-dessert.
- Pungadla ngesilinganiso esikhulu: ama-carbohydrate ayinkimbinkimbi, njengokusanhlamvu, okusanhlamvu, ufulawa nezinhlamvu. Ilayisi, i-pasta, i-semolina, njll.
- Ukudla kwamaprotheni: Yinyama yenkomo, ingulube, iwundlu, inkukhu, amasoseji, ukusikeka okubandayo, inhlanzi, i-shellfish, ama-cetaceans, ushizi wazo zonke izinhlobo, ubisi, eminye imikhiqizo yobisi namaqanda.
- Ukudla okunothile ngamavithamini namaminerali ikakhulukazi imifino, imifino, izilimo eziyizigaxa, izithelo namantongomane.
Inani lokudla okufanele lisetshenziswe kufanele lincike ku- isisindo, ubudala, ubulili nomsebenzi owenzayo.
Gcina le mithetho eyisisekelo yokudla okunempilo engqondweni
Lapho sifuna ukuthola impumelelo kufanele sibe nemininingwane eminingi ngangokunokwenzeka, ngakho-ke, sikushiya le mithetho elula kakhulu ongayilandela ukuze wazi ukuthi ungadla kanjani okunempilo.
- Ezinhlobonhlobo ukunambitheka nokudla okuningi. Lokho kusho ukuthi, kuhlanganisa ukudla okuningi ukuze umzimba wondliwe kuzo zonke izici nangamagugu ebhayoloji ngamunye wabo afaka isandla kithina.
- Kungcono kakhulu yenza umsebenzi womzimba wokuthuthukisa noma wokugcina isisindo ngomzimba. Ukuhlala phansi kungaholela ezifweni ezahlukahlukene ngokuzayo.
- Faka okusanhlamvu okuphelele, izithelo nemifino nsuku zonke.
- Zama ukugcina ifayili le- ukudla okungenawo amafutha amaningi, ngoba ungaba ne-cholesterol.
- Ukudla okulingene ushukela.
- Evita ukusetshenziswa kasawoti okuhlukumezayo, ngoba kungadala umfutho wegazi ophezulu nokugcina uketshezi.
- Uma uphuza utshwala, kwenze ngokulinganisela kugcwele ushukela namakhalori angenalutho.
Ukubaluleka kwephiramidi yokudla
Kubalulekile ukwazi ngobukhona bale phiramidi yokudla ngoba ngendlela ebonakalayo kakhulu esivumela ukuthi sihlele ngendlela elula, enengqondo futhi ecacile yokudla okuyisisekelo kokudla kwethu.
Kumele sizame ukuyenza ukuze singabeki impilo yethu engcupheni, kumele sithole isisindo esifanele iminyaka yethu, ubulili bethu kanye nokusebenza komzimba.
Sikutshela okuncane ngezinyathelo nezinsizakalo okufanele zisetshenziswe cishe kusuka kwamanye amaqembu okudla.
- Yidla izithelo nsuku zonke. Izithelo ezintsha futhi awekho amajusi ahlanganisiwe.
- Izinhlamvu, amazambane nemidumba kuzofanele babekhona ekudleni kwethu. Kungcono ukhethe okusanhlamvu okuphelele.
- Imikhiqizo yobisi nabo kufanele babekhona.
- Thuthukisa ukudla kwamaprotheni, kungaba ngesilwane noma isitshalo.
- Phuza amanzi amaningi, kubalulekile ukugcina umzimba wakho unamanzi amaningi.
- Nciphisa i- sal ekudleni.
- Ungahlukumezi amanoni, noma ngabe kungamafutha omnqumo e-virgin angeziwe.
- I-Los dulces Akufanele kube njengokudla okujwayelekile, kufanele sibekele izenzakalo ezikhethekile.
Iphiramidi entsha yokudla
Isiphakamiso esisha sephiramidi yokudla sivela, lokhu kwenzeka ngoba okokuqala izithako zokudla okunomsoco ziyabhekwa.
I-Spanish Society of Community Nutrition, iyanda emihlahlandlela yayo yokudla, lesi siphakamiso ukuze sinakwe lapho kukhulunywa ngokudla okuyisisekelo. Njalo ucabangela umbono nezeluleko zochwepheshe.
Kunezithasiselo eziningana zokudla okunempilo ezisetshenzisiwe futhi zatholakala kalula futhi ngokuqinile, okulandelayo okulandelayo:
- Amaphrotheni supplements, eyenzelwe labo bantu abasubathi.
- Izithako ze-Vitamin D, ivithamini ilanga elisinika yona. Okwenzelwe asebekhulile noma izingane ezingatholakali kalula emisebeni yazo. Inkinga ukuthi uvithamini D akatholakali ekudleni okuningi, futhi ukuze uzuze amazinga amahle udinga okungenani ukuba ube Imizuzu engama-20 elangeni kubantu abasha nemizuzu engama-30 kubantu abadala.
Ngakolunye uhlangothi, le piramidi entsha igcizelela imisebenzi yomzimba, iphakamisa ukuthi kufanele wenze umsebenzi owenziwa nsuku zonke wemizuzu engama-60.
Ihora elibekelwe ukuthola i- ibhalansi yemizwa, ibhalansi yamandla. Ezemidlalo, noma ngabe ukuhambahamba noma ukubhukuda, zisiletha izinzuzo ezinkulu.
Ngakolunye uhlangothi, basikisela lokho thuthukisa amasu ekhishini, pheka uphilile uphuze 6 kuya ku-8 izingilazi zamanzi.
