Konke okwenzeka ngandlela-thile ezitshalweni ngumkhiqizo wesitshalo - lokhu akuyona izindaba. Futhi into entsha ukuthi eminyakeni yamuva abantu baye baqala ukunamathelela kule mikhiqizo, bakholelwa ukuthi baqala ukukhanya. Yiqiniso, amakhokithi aseTibetan asebenza isikhathi eside ngemifino , kepha akusho ukuthi ubani olungile. Kumele samukele umqondo wokuthi imikhiqizo yezilwane ingumthombo omuhle wamaprotheni, futhi izitshalo zokudla zihlinzeka ngama-carbohydrates, amafutha namavithamini amaningi anamafutha.
Kuningi lokuhlukaniswa kwemikhiqizo yezitshalo. Omunye uthanda ukuhlukaniswa okulula - okuwusizo hhayi okuningi, othile uhlukanisa zibe okumnandi futhi onyanyekayo, futhi i-dieter ikhetha ukuhlukaniswa okuningiliziwe kwemikhiqizo yemifino. Ngendlela, azibandakanyi ama-algae nama-mushroom.
Uhlobo olujwayelekile lwemikhiqizo yezitshalo
Ngakho, imikhiqizo yokudla yemifino ihlukaniswe yaba:
- izithelo - zicebile ama-carbohydrate, amavithamini, i-fibre namanzi amaningi;
- imifino - ngaphandle kwamanzi namavithamini ahlakazwa kuwo, imifino iqukethe amaprotheni namafutha;
- okusanhlamvu - lesi sigaba sidume ngokuqukethwe kwayo kwamaprotheni amaningi futhi, ngokufanele, sinomsoco kakhulu;
- amajikijolo - ngokubunjwa okufana nezithelo , kodwa aqukethe ama-acid amaningi;
- Amantongomane - aqukethe amaprotheni, amafutha kanye nama-carbohydrate, isigaba esihle kakhulu semikhiqizo yemvelaphi yezitshalo;
- Amakhambi - aqukethe amavithamini amaningi, i-fiber engasetshenzisiwe namafutha abalulekile;
- ama-juice - ukuhluka okungafaniyo kwezithelo nemifino, ngoba amavithamini noshukela ahlala efomini eliqhekekile, futhi umthwalo osendleleni yokugaya umzimba awuncane.
Amaprotheni, amafutha kanye nama-carbohydrate ekudleni kokusuka kwemifino
Ngokuvamile, imikhiqizo yemvelaphi yemifino ngenxa yokudla ushukela icebisa ukudla kwethu nge-carbohydrate. Ukudla kwesitashi (okusanhlamvu, amazambane, ubhontshisi) - usinikeze ama-carbohydrate anzima, nemifino, izithelo namajikijolo - elula.
Ngemva kokudlula esiswini, zonke ushukela zihlukaniswa zibe zilula futhi, zisetshenziswe noma zifakwe njenge-glycogen esibindi.
Ngokuqondene neprotheyini, kwimikhiqizo yemvelaphi yezitshalo kukhona amino acid amaningi esiwadingayo ukuze siphile. Yiqiniso, ukubaluleka kwemiprotheni yemifino kuncike ngenxa yokuntuleka kwamanye amino acid ebalulekile, yingakho umthombo omuhle wamaprotheni yimikhiqizo yezilwane. "Iprotheni" kakhulu phakathi kwemikhiqizo yilezi zitshalo:
- i-soybean;
- ubhontshisi;
- i-chickpea;
- i-asparagus;
- lentile;
- bran.
Amafutha emvelaphi yemifino kufanele afakwe ekudleni nasezingeniweni efomini elibandayo. Kumele kube ngamafutha angagciniwe, futhi aqukethe izinto eziwusizo kakhulu - eziqukethe i-phosphorus nama-fatty acids ama-omega-3. Amafutha amahle kakhulu emifino:
- amafutha omnqumo;
- waxubha amafutha;
- amafutha anezinhlanzi;
- ukolweni wamafutha ukolweni.