Yize kungamagama amabili ahlobene kakhulu, kukhona umehluko phakathi kokudla nezakhi. Futhi kulokhu sikukhuthaza ukuthi uthole ukuthi lowo mehluko uyini.
Isizathu ukuthi, ukuze uhlale uphilile, kubalulekile ukwazi umehluko phakathi kokudla nezakhi. Kungale ndlela kuphela lapho kungenzeka khona ukuthi kudle okuzuzisa umzimba futhi ngasikhathi sinye ugweme okungekho..
Kuyini ukudla?
Incazelo yegama elithi ukudla ilula kakhulu. Kushiwo noma yini efakwa ekudleni noma ephuzwayo umuntu, isilwane noma isitshalo.
Ukudla kugcwalisa isisu futhi kukugcina uphila. Esikhundleni salokho, umsoco ungaphezu kwalokho, njengoba sizobona kamuva. Ukwazi amaqembu okudla ahlukene isinyathelo sokuqala sokuguqula ukudla kube ngumsoco omuhle:
Amaqembu alinganayo
Okusanhlamvu: Isinkwa, ilayisi, ipasta, njll.
Imifino: Broccoli, isipinashi, ulethisi, arugula, njll.
Imidumba: ubhontshisi, amantshontsho, udali, ubhontshisi oluhlaza, njll.
Izithelo: i-apula, ubhanana, iwolintshi, ikhabe, njll.
Amajikijolo: Amajikijolo, ama-blueberries, amajikijolo, amajikijolo, njll.
Izilimo eziyizigaxa: Amazambane, ubhatata, njll.
Ubisi: Ubisi, iyogathi, iyogathi yamaGrikhi, ushizi, njll.
Amantongomane: ama-Walnuts, ama-alimondi, ama-hazelnuts, ama-pistachio, njll.
Imbewu: Imbewu yamathanga, imbewu ye-sunflower, i-linseed, i-chia, njll.
Inyama: Inkukhu, ingulube, inyama yenkomo, inhlanzi, njll.
Ukudla kwasolwandle: Ama-clams, izimbaza, ama-lobster, ama-prawn, njll.
Amaqanda
Amakhambi nezinongo: Garlic, basil, oregano, isinamoni, njll.
Amafutha anempilo: Amafutha omnqumo, ukwatapheya, iminqumo, njll.
Ukudla okufanele kudliwe ngokulinganisela
Yize kubhekwe kubalulekile ukuqinisekisa ukutholakala kokudla kwakho konke ukudla okungenhla (noma ukukufaka okunye okungakufaka esikhundleni esifanele lapho kwenzeka imikhiqizo yezilwane nabantu abadla imifino kuphela), kunokudla okuningi lapho umzimba ungaqhubeka nokusebenza ngokujwayelekile.
Eqinisweni, kuwumqondo omuhle ukuwagwema noma okungenani ugxile ekusebenziseni kwawo ngokulinganisela, ngoba kungaholela ekubeni ukhuluphele ngokweqile nezinye izinkinga. Imivuzo yamasonto onke ibhekwa njengecebo elihle okufanele ililandelwe uma kukhulunywa ngokudla okufana nalokhu okulandelayo:
Utshwala: Iwayini, ubhiya, njll.
Amaswidi: amaqebelengwane, ama-ayisikhilimu, njll.
Iziphuzo ezineshukela
Inyama esetshenzisiwe: Amasoseji, ama-hamburger, ubhekeni, amasoseji njll.
AmaSoso: Imayonnaise, iKetchup, ukugqoka, njll.
Ngokuvamile Kungakuhle ukuthi kubhekwe ukusetshenziswa kwanoma yikuphi ukudla okucutshungulwayo. Lokho kufaka nezipisi zamazambane.
Yini umsoco?
Ukudla okunomsoco kubhekise eqinisweni lokuthi unikeze umzimba amaprotheni, amafutha, ama-carbohydrate, amavithamini, amaminerali namanzi. Yize kungathathwa njengesakhi, ukuthola i-fiber eyanele nakho kubhekwa njengokusemqoka empilweni.
Imizimba yezinto eziphilayo idinga izakhamzimba ukuze isebenze kahle. Lokhu kungenelela ngezindlela eziningi ezinhlelweni ezibhekele ukusinikeza amandla, inhlalakahle futhi, ngokujwayelekile, ezempilo.
Abantu abaningi bacabanga lokho izikole kufanele zifundise kabanzi ngokudla okunempilo nokuthi ungadla kanjani ukudla okuphelele futhi okulinganiselayo. Ngoba kubhekwe ukuthi ngale ndlela kuzosiza ukuvikela izifo eziningi, kufaka phakathi izinhlobo ezithile zomdlavuza nezifo ezingamahlalakhona njengesifo senhliziyo.
Ngabe ngithola izakhi zomzimba ezanele?
Inani elilungile lomsoco ngamunye lisethwe yi-RDA noma amanani anconyiwe ansuku zonke. Isibonelo, i-RDA ye-calcium ingu-1.000 mg; novithamini C ka-80 mg. Lokho kusho ukuthi abantu abadala babhekwa njengabadinga i-1.000 mg calcium ne-80 mg kavithamini C usuku ngalunye. Umnikelo okufanele ufunwe ekudleni.
Kepha ungazikhathazi ngezinombolo. Imvamisa, ukudla ukudla okwahlukahlukene kwanele ukuthola amanani adingekayo azo zonke izakhamzimba. Icebo eliphumelelayo kakhulu ukufaka imibala enhlobonhlobo kuhlelo lwakho lokudla. Ukushoda komsoco kuvame ukudala izimpawu ezihlukile, ngakho-ke uma ungakaqapheli lunye ushintsho empilweni yakho, khona-ke konke cishe kulungile. Kodwa-ke, udinga ukuhlolwa kwegazi njalo ukuqinisekisa lokhu. Uma kukhona ukushoda, udokotela angancoma izithasiselo.
Ngabe ukondleka yikho kuphela okubalulekile?
Izakhamzimba zidlala indima enkulu kwezempilo, kanti ukuntuleka kwezakhamzimba kungaholela ezinkingeni zezempilo. Noma kunjalo, kunezinye izinto okufanele uziqaphele. Uma ufuna ukunakekela impilo yakho, kufanele futhi usebenzise ukuzivocavoca umzimba njalo.
Ukuphumula nakho kuyisici esibalulekile. Qiniseka ukuthi ulala kahle ubusuku bonke kubhekwa njengesidingo esiyisisekelo sokuphila kahle emzimbeni nasengqondweni.
Okokugcina, ochwepheshe baveza ukuthi kuyadingeka ukuthi kusetshenzelwe ekhonweni lokubhekana nokucindezeleka. Ukudla okunempilo akusizi ngalutho uma indlela ophila ngayo ingumthombo wokukhathazeka, ukukhathazeka, ukwesaba nokucasuka. Kafushane ukuhlupheka.
Izwi lokugcina
Ukuqonda umehluko phakathi kokudla nezakhi kulula njengokucabanga owokuqala njengesitsha bese owesibili njengokuqukethwe.
Kumele kuqashelwe ukuthi, ngaphandle kokuthi umsoco utholakala ngokudla, akusikho konke ukudla okunomsoco ngokulinganayo. Ngaphezu kwalokho, ukudla okudlayo kungahle noma kungaqukathi izakhi zomzimba ozidingayo.