Ukudla okulinganiselayo - kusho ukuthini, futhi ukulinganisela kanjani ukudla okunomsoco?

Ukuze uthole impilo enhle, ukudla okunempilo kubalulekile, ukuze umzimba uthola zonke izinto ezidingekayo kuwo. Ngalo, awukwazi nje ukuqinisa impilo yakho kuphela, kodwa futhi ulahlekelwe / uzuze isisindo. Kubalulekile ukwazi nokucabangela izincomo ezikhona futhi wenze imenyu efanele.

Kusho ukuthini umsoco olinganiselayo?

Into esemqoka yesistimu ethunyelwe ihlanganisa ukudweba ukudla okususelwa ekutheni amandla wemikhiqizo. Umzimba kufanele uthole amaprotheni, amafutha, ama-carbohydrate, amavithamini, ama-macro nama-microelements, kanye nama-enzyme okugaya. Ukudla okulinganisela kahle kusho ukukhetha kanye nenhlanganisela efanele yemikhiqizo, kanye nokusetshenziselwa nokusebenzisa isikhathi.

Izisekelo zokudla okulinganiselayo

Ukwenza izinguquko ekudleni kwakho, akudingeki ukuba uye engcweti, ngoba kukhona imithetho elula yokudla okunempilo:

1. Ukudla kubhekwa njengendlela efanele, lapho ukuphuma nokusetshenziswa kwezakhi zomzimba kulinganiswa.
2. Imenyu kufanele iqukathe izithelo nemifino eningi.
3. I-formula yokudla okulinganiselayo ihlanganisa ukudla okuyisithathu okuyinhloko nokudla okubili okulula. Qaphela ukuthi phakathi kwabo kufanele kudlule isikhathi esilingana nesikhathi.
4. Kubaluleke kakhulu ukulungisa ukudla ngendlela efanele, ngakho-ke, ukukhathala kukhishwe ngokuphelele. Imikhiqizo ingaphekwa umbhangqwana, kuhhavini, ubhaka, upheke uphinde ubombele.
5. Ukudla okulinganiselayo kuhlanganisa nokusebenzisa okwanele uketshezi lwamanzi, ngakho-ke isimiso sezinsuku zonke singenani ama-1.5 amalitha. Kungcono ukuphuza isigamu sehora ngaphambi kokudla.

Amandla alinganiselayo - imenyu

Umuntu ngamunye angathuthukisa ukudla, into esemqoka, aqondiswe yimithetho ekhona. Imenyu yokudla okunomsoco isonto kufanele iguquke, futhi ingenziwa ihlanganiswe ngokulandela uhlelo olulandelayo:

1. Ukudla kwasekuseni - 40% kokuqukethwe kwekhalori yansuku zonke. Lapha epulatifini kungaba khona amaprotheni nama-carbohydrate, kokubili okuyinkimbinkimbi futhi elula.
2. Isitoreji - hhayi okungaphezu kuka-100 kcal. Khetha amaprotheni noma ama-carbohydrate.
3. Ukudla kungu-30% we-calorie yokuqukethwe okuphelele. Emenyu, amaprotheni nokudla kwemifino: imifino nezithelo.
4. I-Snack - ayikho ngaphezu kuka-150 kcal.
5. Ukudla kwesidlo - i-20% yenani eliphelele lama-caloric. Ukukhetha amaprotheni alula kalula, njengezinhlanzi, imikhiqizo yobisi noma amaprotheni okutshala. Noma kunjalo kungenzeka imifino nezithelo.

Ukudla okulinganiselayo ukulahlekelwa isisindo

Ukuze ulahlekelwe isisindo, izakhamuzi zincoma ukuthi zilinganise isilinganiso se-BJU ngesilinganiso 1: 2: 3. Ngesikhathi esifanayo, isigamu seprotheyini kumele sibe semifino, kanti 1/3 yamanoni amafutha wemifino. Ngokuqondene nama-carbohydrate, amaphesenti angama-75 ayizintambo, futhi konke okunye kuyi-lactose, i-fructose ne-sucrose. Ngaphezu kwalokho, ukudla okulinganiselayo ekutheni isisindo sokulahlekelwa kwabesifazane kusho ukugcinwa kokudla okunomsoco, ngokucabangela okuqukethwe kwe-caloric yokudla (ukulahlekelwa isisindo - okungaphezu kuka-1500 kcal, nokugcina isisindo - 2000 kcal) nokusetshenziswa kwesisindo esanele, okungenani ama-2 amalitha.

Ukudla okulinganiselayo ukuzuza isisindo

Abagijimi abaningi banomgomo - ukuthola inqwaba yemisipha futhi ngale njongo udinga ukushintsha ukudla kwakho. Ukuze uthole ukudla okulinganiselayo, kubalulekile ukucabangela:

1. Isici esibaluleke kakhulu ekusetshenzisweni komsebenzi yi-protein, ngakho-ke inani lalo kufanele likhuphuke ukuze 1 kg isisindo sibe ngu-2 g. Kubalulekile ukwahlukanisa ingxenye yansukuzonke ngezindlela eziningana, ngoba umzimba ungakwazi ukufunda ama gramu angu-40 ngesikhathi.
2. Ukudla okunomsoco okunengqondo kuhlanganisa ukusetshenziswa kwamafutha enempilo. Isixazululo esingcono - amafutha angasetshenzisiwe emifino. Ukuze uzuze isisindo, udinga u-2 g nge-1 kg wamafutha aphansi aphansi kanye nesilinganiso esifanayo samafutha aphakeme kakhulu, kodwa u-1 kg we-muscle mass.
3. Ukuze ubone esikalini "plus", kufanele ukhethe imenyu yamakhemikhali enomdlandla. Kubantu, umthamo wansuku zonke cishe u-9 g / kg wesisindo, kanti nabesifazane abaphansi.
4. Ukuze uthole impilo kubalulekile ukuthatha amavithamini ama-complexes uphuze cishe ngamalitha angu-2.5 amanzi.

Ukudla okunomsoco we-Vegetarian

Abantu abenqaba ukudla inyama kufanele banakekele ngokukhethekile ukulinganisela ukudla, ukuze umzimba uthola konke okudingayo emsebenzini ovamile. Ukudla okunomsoco kubantu abadla imifino kubandakanya izinto ezilandelayo ezingenakulungiswa:

1. Amaprotheni azokwethula ekudleni nemifino, imikhiqizo ye-soy, amantongomane, kanye namaqanda nemikhiqizo yobisi, uma kuvunyelwe. Kukholelwa ukuthi i-1 kg yesisindo kufanele ilandise i-1 g yeprotheyini.
2. Kubalulekile ukuthi ukudla kuqukethe ukudla okunensimbi, isibonelo, ukolweni, amantongomane, izithelo ezomile njalonjalo.
3. Kulabo abadla imifino, i-vitamin B12 ibalulekile, kodwa iqukethe imikhiqizo evunyelwe (amapayipi ama-pine, i-sea kale kanye nemikhiqizo yobisi evutshiwe) ngobuncane, ngakho-ke kunconywa ukuthi uyithathe ngendlela yezithasiselo.
4. Ngisho nokudla kufanele kube yimikhiqizo ene-fatty acids omega-3, ngisho ne-zinc ne-calcium.

Ukudla okulinganiselayo kwabesifazane abakhulelwe

Kwabesifazane, ukudla okunempilo kubalulekile kakhulu. Ukuze uqonde ukuthi ungalinganisa kanjani ukudla, ochwepheshe batusa ukugxila kulolu lwazi olulandelayo:

1. Ukuze ukwakhiwa kahle kwe-fetus, amaprotheni abaluleke kakhulu. Esikhathini sokuqala sokukhulelwa nsuku zonke kufanele adle okungenani amagremu angu-100, futhi okwesibili -120 g. Kumele kuqashelwe ukuthi ingxenye engaba ingxenye yalesi simali kumele imelwe amaprotheni wesilwane.
2. Okubalulekile kwabesifazane endaweni kanye namakhemikhali, akufanele besabe ukusindisa isibalo. Esikhathini sokuqala sokukhulelwa, udinga ukudla amagremu ama-350, futhi okwesibili - 400 g. Gxila kuma-carbohydrate amancane, bese ungesabi ukwesaba ngokweqile.
3. Amafutha abaluleke kakhulu ekubunjweni kwamafutha, ngakho-ke ekudleni kufanele abe cishe ngo-80 g, ne-15-30 g yalesi samba kufanele inikezwe ngamafutha emifino.
4. Odokotela bodwa bathi imenyu yowesifazane okhulelwe kufanele ibe ne-vitaminised. Okubaluleke kakhulu yi-vitamin E, C, iqembu B, A, D ne-folic acid. Amaminerali abaluleke kunazo zonke i-calcium, i-phosphorus, i-magnesium, i-potassium, i-sodium nensimbi.