Umqondo wokuthi a ishadi lokudla okunokulinganisela iye yaba khona kudala ngaphambi kokuba izazi zokudla kanye nezazi zokudla ziqale ukuchaza izimfanelo zayo. Okhokho bethu babedla ukudla ngokujwayelekile begcizelela ukulinganisa zonke izakhi zomsoco kanye namaqembu okudla, isici esiye sahlanjululwa ngokuhamba kwesikhathi nangendlela yokuphila. Ngakho-ke yini ngempela ehlanganisa ukudla okulinganiselayo? Isichazamazwi sikuchaza njengokudla okuhlanganisa izinhlobo ezahlukene zokudla nokuhlinzeka ngenani elanele lemisoco edingekayo impilo enhle . Ngakho igama elingukhiye lapha ibhalansi - konke kufanele kudliwe ngokulinganisela, futhi ngokulingana nalokho okudingwa umzimba.
Kunezakhi ezine ezibalulekile ezibalulekile ezakha ukudla okulinganiselayo. Phezulu ohlwini yizithelo nemifino, okudingeka idliwe nsuku zonke ngobuningi obukhulu. Amaprotheni, ama-carbohydrate acebile namafutha amahle enza ezinye izingxenye ezintathu zokudla okunomsoco. Ake sibheke izinzuzo zalokhu ngakunye, nezindlela ezingcono kakhulu zokuhlanganisa ngayinye yazo ekudleni kwakho.
eyodwa. Izithelo nemifino
ezimbili. Okufanele ube nakho
3. Amaprotheni
Ezine. Ama-carbohydrate
5. Amafutha
6. Imibuzo Evame Ukubuzwa:
Izithelo nemifino
Okungenani amaphesenti angamashumi amane okudla kwakho okunomsoco nsuku zonke kufanele abe ngezithelo nemifino . Kuhle kakhulu ukuqinisekisa ukuthi konke ukudla kufaka izinhlobonhlobo ezimibalabala zemifino nezithelo, kodwa uma lokhu kunzima ukukusebenzisa ungakumboza phakathi nesonto. Ngokwenza lokhu nsuku zonke, uthola i ukutholakala okwanele kwamavithamini amaminerali, i-potassium, i-folate, ama-antioxidants nokunye, ngaphandle kokuyekethisa kubuningi noma ikhwalithi.
Amajikijolo:
Amajikijolo, ikakhulukazi amajikijolo aluhlaza kanye namajikijolo anothisiwe ngama-antioxidants abizwa ngokuthi ama-anthocyanins, alungele kakhulu umzimba. Lawa ma-anthocyanins alwa nama-radicals mahhala ohlelweni lwakho, athuthukisa impilo yamangqamuzana futhi adambise ukuvuvukala, okuyimbangela yezinkinga eziningi zempilo. Bangakwazi ukuvimbela imidlavuza ehlukahlukene, kanye nezinkinga zenhliziyo ezinjengomfutho wegazi, ukulwa nokukhuluphala futhi bagcine i-cholesterol embi ingekho. Bangakwazi futhi ukuthuthukisa impilo yesibindi nokuvimbela ukutheleleka komgudu womchamo (UTI).
Uhlobo lwePro: Yidla usizo olukhulu lwamajikijolo njengengxenye yesidlo sasekuseni sakho, ukuze uqale usuku lwakho ngama-antioxidants.
Imifino eluhlaza enamaqabunga:
Lapho ugogo ethi dla imifino yakho, wayazi ngempela ukuthi ukhuluma ngani! Imifino eluhlaza yizithako zokugcina ze-detox, ezichitha umzimba wemvelo, ukucindezeleka kanye nobuthi obuhlobene nendlela yokuphila obunqwabelanayo. Futhi bacebile nge-chlorophyll, isici esiyingqayizivele kubo kuphela - awukho omunye umbala wokudla ongaziqhayisa ngalokhu. I-Chlorophyll iyindlela yemvelo yokulwa ama-oxidants egazini , futhi ngempumelelo ukuwanciphisa. I-Brokholi iwumthombo omuhle kakhulu, ngakho qiniseka ukuthi ufaka ubuningi obuhle ekudleni kwakho okungenani kabili ngeviki. I-greens nayo iyaziqhayisa ngenqola yezakhi - i-calcium, i-magnesium, i-potassium, i-omega 3 fatty acids , amavithamini namaminerali. Ziphinde zibe yi-alkaliser yokugcina (cabanga ikhukhamba, uselwa lwamabhodlela, isipinashi ) elinganisela amazinga e-pH omzimba futhi igcine i-asidi ingekho. Faka isipinashi, ukwatapheya , i-kale, i-arugula, i-asparagus, amahlumela aseBrussels, iklabishi, ubhontshisi, isilimo esidliwayo esinamagatsha anamanzi, ukhukhamba, i-zucchini, ukhamba lwebhodlela, ukhakha olubabayo, uphizi, upelepele oluhlaza, iliki, ulethisi, amakhambi assorted afana neparsley, i-mint, basil kanye ne-thyme ekudleni kwakho.
Uhlobo lwePro: Yiba nesitsha semifino eluhlaza nsuku zonke ukuze uhlanze futhi uqinise umzimba wakho.
Imifino ecebile nge-carotenoid:
Ifuna ukufaka lokhu kweyakho Ukudla kungathuthukisa amazinga akho okuphila kahle kwengqondo futhi ube yi-mood booster esheshayo! Futhi anothe nge-fiber futhi agcina amaseli abangela umdlavuza kude. Upelepele ophuzi nobomvu ulungele lokhu, njengoba kunjalo ubhatata , amathanga namanye ama-squash.
Uhlobo lwePro: Yidla imifino ehlukahlukene ecebile nge-carotenoid okungenani kathathu ngeviki ukuze uthuthukise isimo sakho sengqondo.
Izithelo ezinovithamini C:
Lokhu kubalulekile, ngoba ukuphela kwevithamini umzimba ongakhiqizi ngokwemvelo, ngakho udinga umthombo wangaphandle. Ngaphezu kwalokhu, bayasiza impilo yamehlo , ukuvimbela ukwakheka kwe-cataract kanye nokuwohloka kwe-macular. Lokhu kungenxa yamazinga aphezulu e-zeaxanthin. Bakhuthaza ukukhiqizwa komzimba kwe-collagen, ingxenye ebalulekile yokulwa nokuguga, futhi balinganisela amazinga e-pH omzimba. I-Vitamin C isiza umzimba ukumunca i-iron kangcono, futhi detoxes uhlelo lokugaya ukudla , ukugaya i-bile esibindini, okubangela i-oxidation ngaphakathi komzimba. Ibuye isetshenziselwe ukwelapha izicubu nemisipha emzimbeni. Igaya ama-radicals mahhala, iwasuse emzimbeni, futhi ivimbele ukukhuluphala. Yidla amawolintshi, ama-nectarine, amapentshisi, umcako, ulamula kanye ne-grapefruit ukuze uthole izinzuzo ezinkulu.
Uhlobo lwePro: Gcina ukuguga ngenkathi umba umsizi omncane we-Vitamin C kanye ngosuku.
Okufanele ube nakho
Izithelo ezinjengobhanana othobekile ziqukethe i-potassium, okuyisakhi esibalulekile ekudleni, kuyilapho i-apula ngosuku ligcina udokotela kude ngenxa yezinzuzo zalo eziningi zezempilo! Amapomegranati zizuzisa cishe yonke into - kusukela ekubeni ne-antioxidant-ecebile kuya ekusizeni umzimba, kanye utamatisi qukatha i-lycopene, okungukuthi ivimbela umdlavuza futhi unempilo yenhliziyo. Nakuba imifino eluhlaza enamahlamvu iyona engcono kakhulu, ungabanaki abanye abafana nama-beet, ama-brinjal, u-anyanisi, u-garlic nokunye.
Uhlobo lwePro: Faka izinhlobonhlobo zezithelo nemifino ekudleni kwakho, uqinisekisa ukuthi uthola ezibalulekile okungenani kanye ngesonto.
Amaprotheni
Amaphesenti angamashumi amabili nanhlanu okudla kwakho okunempilo kwansuku zonke kufanele avele amaprotheni enempilo kutholwe ngokwemvelo (ngicela unganyakazi noma izimpushana!). Okokuqala, ake siqonde i-TEF noma i-Thermic Effect of Food, ebangelwa uma udla. Umzimba usebenzisa ama-calorie awo engeziwe ukuze ucubungule futhi ugaye lokhu kudla. Kuwo wonke amaqembu okudla, amaprotheni aqukethe i-TEF ephakeme kakhulu, okungenzeka ikhuphuke ifike kumaphesenti angama-30, okuyisilinganiso esiphindwe kashumi kunesilinganiso esiphezulu samaphesenti angu-3 anikezwa amafutha.
Amaprotheni nawo ayinketho yokugcwalisa, ikakhulukazi imithombo yezilwane yamaprotheni, ngakho lokhu kuvimbela ukuzitika ngeminikelo engenampilo, futhi kuqinisekisa ukuthi isisu sakho sizizwa sanelisekile ngendlela enhle. Amaprotheni nawo ayisakhamzimba esibalulekile ekwakhiweni kwemisipha, ngakho-ke uma udla ukudla okunamaprotheni, kuyasiza ukuguqula amafutha abe yimisipha, nawo kwandisa imetabolism . Ngakho-ke uzodla kancane, ushise kakhulu, futhi uhlale uqinile - isimo sokuwina kuzo zonke izinhlangothi.
Ubisi:
Omunye wemithombo evamile futhi efinyelelekayo yamaprotheni ubisi. Lokhu kuhlanganisa ubisi, ezihlukahlukene izinhlobo ushizi (kuhlanganise ne-paneer), ibhotela, iyogathi nokunye. Akukhona nje ukuthi i-dairy ikunikeza izinzuzo zamaprotheni , kodwa futhi iqinisekisa ukuthi umzimba wakho uqiniswe nge-calcium ne-vitamin D. Ubisi luqukethe izinhlobo ezimbili zamaprotheni - whey (amaphesenti angu-20) ne-casein (amaphesenti angu-80), aqukethe ama-amino acid abalulekile. Ubisi, empeleni, lubhekwa njengenye yemithombo yekhwalithi ephezulu kakhulu yamaprotheni. Uma ubisi lwenkomo lungavumelani nawe, zama ubisi lwembuzi olulula.
Uhlobo lwePro: Kunconywa ukuba okungenani ube nezinkomishi ezintathu ngosuku zobisi ngezindlela ezihlukahlukene ezifana nobisi, ushizi noma iyogathi.
Inyama nokudla kwasolwandle:
Uma udla inyama noma amaprotheni asekelwe ekudleni kwasolwandle, cishe ama-40-50g adinga ukudliwa ngosuku, ngowesifazane omdala ngamunye ngokwesilinganiso. Imithombo engcono kakhulu yamaqanda, inkukhu, i-turkey, inhlanzi (i-cod, i-mackerel, i-trout), ukudla kwasolwandle (izimfanzi, ama-prawns, izinkalankala). Ingulube newundlu nakho kuyimithombo emihle yenyama. Khumbula ukuthola inyama yakho kumthengisi onokwethenjelwa, ukuyipheka kahle futhi ugweme ukuyithosa kakhulu.
Uhlobo lwePro: Yidla ama-50g enyama noma izilwane zasolwandle ngosuku ukuze wengeze okwanele amaprotheni ekudleni kwakho .
Imithombo yamaprotheni e-Vegan:
Zonke izinhlobo zikabhontshisi, okusanhlamvu okusanhlamvu kanye nodali yimithombo emikhulu yamaprotheni ezitshalo, anikeza izinzuzo ezifanayo nezamaprotheni ezilwane. Ukwengeza, lezi zinenzuzo yokuba ne-fibre ecebile, ebalulekile ekugayweni kokudla futhi ngaleyo ndlela ivumele ukuwohloka kahle kokudla. I-legumes iqukethe i-amino acid ebizwa ngokuthi i-arginine, esiza umzimba ukuba ushise ama-carbs namafutha amaningi kunokunye. Ingxenye nje yenkomishi ye-tofu inamaprotheni angaba ngu-20, cishe ingxenye yesidingo sakho sokudla sansuku zonke.
Nakuba imidumba iyimithombo emihle kakhulu yamaprotheni (amachwane, ama-dals, ubhontshisi wezinso nokunye), okuvame ukunganakwa emndenini we-legume masha. uphizi oluhlaza . Eqinisweni, inkomishi kaphizi inamaprotheni cishe afanayo nenkomishi yobisi! Lapho udla imbewu, upakisha inqwaba yokudla okuvela emvelweni, okuhlanganisa amaprotheni ne-fiber. I-Chia, ithanga, imbewu yesesame kanye nembewu kabhekilanga ezinye zezinhlobo ezicebile ngamaprotheni, ezingasetshenziswa njengendlela yokugqoka kunoma yisiphi isidlo, zihlanganiswe ne-soy milk smoothie, noma zivele ziphume ebhokisini! Isipuni sinamaphesenti angu-10-20 wesidingo sakho sansuku zonke samaprotheni.
Uhlobo lwePro: Thola ingxube kabhontshisi, okusanhlamvu, udali kanye nembewu ekudleni kwakho, njengoba lokhu kwenza imithombo emihle ye-vegan protein.
Ama-carbohydrate
Ama-Carbs awekho ku-radar yanoma ubani kulezi zinsuku, nabantu abaningi abawakhipha ngokuphelele! Kodwa lezi zibalulekile ngoba ziwumthombo wakho wamandla. Kunezinhlobo ezintathu zama-carbohydrate - ushukela, isitashi kanye ne-fiber. Umqondo ophusile unquma ukuthi unciphise ushukela (ngaphandle uma kwenzeka ngokwemvelo ezithelweni, uju, njll), udle isitashi ngokusesilinganisweni, futhi udle i-fiber ngangokunokwenzeka! Khetha okusanhlamvu okuphelele njenge-oatmeal, i-buckwheat, i-quinoa, ibhali, i-rye nokunye, okuwumthombo obalulekile wamavithamini B nama-carbohydrate ayinkimbinkimbi agcina amazinga akho wamandla ehamba. Lezi futhi zicebile ku-fiber kanye ukwandisa amazinga akho e-metabolic . Zehlisa izinga likashukela egazini futhi zigcina amathumbu ehlanzekile futhi esesimweni esihle. Ufuna isidlo sasemini esisekelwe ku-carb enempilo? Buka le vidiyo ukuze uthole iresiphi enempilo ye-quinoa biryani!
Ubhanana, ubhatata kanye nobhontshisi kunesitashi, kodwa uhlobo oluhle lwesitashi - olutholakala emvelweni!
Uhlobo lwePro: Yidla i-high-fibre carbs ukuze uthole izinzuzo eziphezulu kanye noku thuthukisa impilo enhle .
Amafutha
Nakuba amafutha anemiphumela emibi emibuthanweni yokudla, kubalulekile ukuqonda ukuthi ayingxenye ebalulekile ukusiza umzimba ugcine amandla, futhi usebenzise imisoco. Zinhle kakhulu kumathambo, imisipha kanye impilo yesikhumba . Kodwa futhi kufanele ukhumbule ukuthi akuwona wonke amafutha amahle; ngokufanayo, akuzona zonke izinto ezinobuthi. Amafutha angama-micronutrients, kanti i-molecule ngayinye yenziwa nge-molecule eyodwa ye-glycerol kanye nezintathu ama-fatty acids . Lezi zingase zibe saturated, monosaturated, noma polyunsaturated, kuye ngenani lamabhondi aphindwe kabili. Amafutha e-Trans awatholakali emvelweni futhi ayisigaba esihlukile ngokuphelele.
Amafutha agcwele
Lawa amafutha angenawo amabhondi amabili, okusho ukuthi wonke ama-athomu ekhabhoni agcwele ama-athomu e-hydrogen. Ukudla okunothe ngamafutha agcwele hlanganisa inyama enamafutha, ubisi olunamafutha agcwele, amafutha kakhukhunathi namafutha kakhukhunathi, amafutha esundu nokunye. Nakuba ososayensi bathole ukuhlobana phakathi kwenkinga yenhliziyo nokwanda kokudla kwamafutha agcwele, abukho ubufakazi obuphathekayo bokuthi yimbangela lena. Inzuzo eyinhloko yamafutha agcwele ukuthi mahle ekuphekeni. Ngenxa yokuthi azikho izibopho eziphindwe kabili, azikwazi ukumelana nokushisa. Ngakho-ke kungakhathaliseki ukuthi ukuthosa noma enye indlela yokupheka ehlanganisa ukushisa okuphezulu, akudingekile ukuba ukhathazeke ngale ngxenye uma usebenzisa amafutha agcwele.
Uhlobo lwePro: Sebenzisa amafutha agcwele amafutha ekuphekeni, ngoba awakwazi ukumelana nokushisa.
Amafutha angagcwalisiwe
Lawa amafutha anempilo kakhulu emakethe, ahlukaniswe izinhlobo ezimbili - amafutha e-monounsaturated kanye ne-polyunsaturated. Amafutha e-monounsaturated anesibopho esisodwa esiphindwe kabili futhi atholakala emvelweni emafutheni omnqumo, Ukotapheya , amantongomane kanye nembewu. Akhuphula amazinga wamandla, asiza ekwehleni kwesisindo, anciphise isifo senhliziyo futhi anciphise ukuvuvukala kwesisu. Basiza i-metabolic syndrome, usizo yehlisa i-cholesterol yegazi kanye nama-triglycerides, umfutho wegazi ophansi, kuzuzisa abantu abanesifo sikashukela sohlobo 2, futhi kunganciphisa ngisho nomdlavuza njengomdlavuza wendlala yesinye, umdlavuza wamabele nokunye. Ngokuvamile, ukudla okunamafutha e-monounsaturated njengamafutha omnqumo kuwuketshezi ekamelweni lokushisa, kuyilapho lokho okunamafutha agcwele njengebhotela kuqinile ekamelweni lokushisa. Thola ukudla kwakho ngedlanzana lamantongomane kanye imbewu usuku ngalunye - ama-cashews, ama-alimondi, amantongomane, ama-pistachio, ama-olives, imbewu yethanga, imbewu ye-sunflower nokunye. Amaqanda angomunye umthombo omkhulu wamafutha e-monounsaturated, kanjalo nengulube.
Ngamafutha e-polyunsaturated, ama-molecule, njengoba negama libonisa, anezibopho ezimbili eziphindwe kabili. Ukudla kwasolwandle - ikakhulukazi izinhlanzi ezinamafutha - kungenye yemithombo ecebile kakhulu. Uma ungumuntu odla imifino, khetha uwoyela wamakinati, uwoyela wesoya, uwoyela welanga, ibhotela lamantongomane, uwoyela we-canola, ama-walnuts, imbewu yesesame, izimila zasolwandle kanye nokolweni okusanhlamvu. I-Omega 3 fatty acids kanye nama-Omega 6 fatty acids atholakala emafutheni e-polyunsaturated ngamanani amakhulu, ayingxenye ebalulekile yempilo yesikhumba, impilo yamathambo, impilo yenhliziyo kanye nokuphazamiseka kwemizwa. Zama lokhu kudla, okuhlanganisa amafutha anempilo, amaprotheni kanye nemifino!
Uhlobo lwePro: Thola amantongomane (ama-cashews, ama-alimondi, ama-pistachio, amantongomane), amafutha acindezelwe ngokubandayo, ukwatapheya, i-ghee, inhlanzi, amaqanda, ukhukhunathi, imbewu kanye nobisi njengemithombo yakho yamafutha.
Amafutha e-Trans
Ukudla okunomsoco kuyindaba evame ukuvula impikiswano, kodwa into eyodwa wonke umuntu avumelana ngayo ukuthi amafutha e-trans (noma ama-trans fatty acids) awalungile kuwe. Okungatholakali kakhulu emvelweni, amafutha e-trans anezibopho eziphindwe kabili kumaketanga awo e-hydrocarbon, ngokuphambene nokungabikho kwamabhondi aphindwe kabili lapho amafutha agcwele ethintekayo. Lawa kakhulu amafutha okwenziwa umzimba wakho ongawaboni. Zihlala egazini lakho zingacutshungulwa, futhi ukuzisusa ngokuvamile kusho ukusebenzisa i-HDL noma i-High Density Lipoprotein. Manje njengoba i-HDL ingamafutha amahle ozama ukuwalahlekelwa, lezi yizindaba ezimbi. I-cholesterol ye-HDL isebenza njenge-scavenger, isusa enye amafutha ayingozi futhi uwathumele esibindini. Igcina udonga lwangaphakathi lwemithambo yegazi luhlanzekile. Ngakho-ke uma usebenzisa i-HDL eningi, amazinga okuncipha angabangela i-cholesterol embi nomfutho wegazi.
Ithiphu yochwepheshe: Gwema ukudla okunamafutha ashintshashintshayo njengokudla okugayiwe, ukudla okungeyona impilo futhi labo abaphezulu ngoshukela ocutshungulwayo yibona abanecala elibi kakhulu!
Imibuzo Evame Ukubuzwa:
Q. Yikuphi ukudla okufanele ngikugweme ukuze ngithole ukudla okulinganiselayo?
KUYA. Okuningi kwalokhu kuwumqondo ophusile! Ukudla okufanele ukugweme ngokusobala kufaka phakathi ukudla okunomsoco kanye nokudla okunamafutha amaningi - ama-dessert anothe ngoshukela namaswidi anoshukela, ukudla okuthosiwe kakhulu, utshwala, ukudla okupakishiwe, ukudla okunothe ngama-trans, okusanhlamvu okucolisisiwe, ukudla inyama ebomvu ngokweqile, ukudla usawoti omningi. njalo njalo.
Q. Ngidinga ukuphuza amanzi?
KUYA. Amanzi ngokuvamile awanakwa ngoba awanawo umsoco wangempela. Kodwa uma uphuza amanzi anele, ukhipha amanzi futhi ususa imikhiqizo yamafutha ohlelweni lwakho. Iqinisa i-metabolism, igcina impilo yezinso, igcina izifo ezifana ne-Urinary Tract Infection (UTI) kude futhi kunciphisa ingozi yamatshe ezinso . Ilinganisa impilo yokugaya ukudla, igcina impilo yenhliziyo futhi igcina i-acid reflux ingekho ngokunciphisa ibhalansi ye-pH emzimbeni. Imikhuhlane kanye nokukhwehlela, ukungezwani komzimba okufana nesifuba somoya kanye nolunye uthuli kanye nokungezwani nokudla okuhlobene nokudla nakho kungagwenywa. Owesifazane ojwayelekile waseNdiya udinga amalitha amanzi angama-2.5-3 ngosuku.
Q. Yini enye engingayenza ukuze ngingezelele ekudleni okunomsoco?
KUYA. Ukudla okunomsoco kudinga ukwengezwa ngendlela yokuphila enempilo ukuze kuphumelele ngempela. Ngakho qala ukunciphisa ukucindezeleka, thola amahora angu-7-8 wokulala ngosuku, udle ngesikhathi, futhi okubaluleke kakhulu - thola ukuzivocavoca okwanele ohlelweni lwakho.
