Ukudla okomile noma okusemathinini: indlela yokukhetha inketho engcono kakhulu yenja yakho

  • Umehluko oyinhloko phakathi kokudla okuphakelayo nokudla okusemathinini usebuningini bamanzi, okuthonya amandla, ubukhulu besabelo, kanye nokulondolozwa.
  • Ukudla okumanzi kunikeza umswakama owengeziwe kanye nokunambitheka okumnandi, okulungele izinja ezinenkinga yokungathandi ukudla, izinja ezindala, noma izinja ezinezinkinga zomchamo.
  • Ukudla okomile kuyonga kakhulu, kulula ukukugcina, futhi kunikeza izinhlobo eziningi zezindlela ezithile.
  • Ngaphezu kokwakheka (komile noma okumanzi), okubalulekile ikhwalithi yezithako nokuthi ukudla kufanelane nezidingo zenja yakho.
Mónica SánchezKubuyekezwe ngomhla ka-

Imizuzu ye-9

Injana idla ukudla okuphekiwe noma okusemathinini

Okunye ukungabaza okujwayelekile esinakho lapho siletha inja ekhaya ukuthi kufanele siyinike yini okuphakelayo noma ukudla okusemathininiFuthi izinto ziba nzima nakakhulu uma sibona izinhlobo ezintsha zokudla, amafomethi kanye nezinhlobo zokudla (ezomile, ezimanzi, ezixubile, zemvelo, ze-BARF, njll.) zivela ezitolo zezilwane ezifuywayo.

Yini okufanele ngiyondle inja yami? Yini engcono kakhulu kuye? Uma uzibuza ukuthi yini engcono kakhulu enjeni yakho, ukudla okusemathinini noma ukudla okumnandi, ungaphuthelwa yilesi sihloko, lapho uzothola khona incazelo ephelele ngakho. umehluko wangempela phakathi kokudla okomile nokudla okumanzi, izinzuzo zazo, ukungalungi, ithuba lokuzihlanganisa kanye nalokho okufanele ukubheke kulebula ngaphambi kokukhetha.

Ukudla okomile noma ukudla okusemathinini: umehluko oyisisekelo okufanele ukwazi

Ukudla kwenja noma ukudla okusemathinini

Ngaphambi kokungena ezinzuzweni nasezinkingeni, kubalulekile ukucacisa nge- Umehluko omkhulu phakathi kokudla okomile nokudla okumanzi: inani lamanzi eziwaqukethe. Ukudla ngokuvamile kuba phakathi Umswakama ongu-3% no-12%, kuyilapho ukudla okusemathinini noma okumanzi kuhamba phakathi Amanzi angu-60% kanye no-84%Lo mehluko uthinta izici ezibalulekile ezifana nokuthi amandla abawanikezayo, lo inani elidingwa yinja yakho, lo ukulondolozwa kokudla ngisho nakuye intengo yangempela ngokukhonza ngakunye.

Ngaphezu kwalokho, lokhu kungafani emanzini kusho ukuthi nge inani elincane lokuphakelayo inja ithola amandla amaningi, kanti nge ukudla okumanzi kuzodinga inani eliphindwe kabili noma kathathu ukuze uthole ukudla okufanayo kwama-calories. Yingakho, uma uqhathanisa amanani, akufanele nje ubheke isisindo somkhiqizo ngekhilogremu, kodwa futhi Inani elinconywayo lansuku zonke kanye namandla ngokukhonza ngakunye.

Ukuvumelana kuyashintsha futhi: okuphakelayo lukhuni futhi luqinile, kuyilapho ukudla okumanzi ithambile futhi inamanziLokhu kuthungwa kunemiphumela ku impilo yamazinyoe izinja ezindala noma izinja ezinezinkinga zomlomokanye nakulabo bangane abanoboya abenqaba ukudla ukudla okuthile ngoba bekuthola kunzima ukukuhlafuna.

Izinzuzo nobubi bokudla okusemathinini

Ukudla kwenja okusemathinini okumanzi

Cishe zonke izinja ziyakuthanda ukudla okusemathinini. Ukuzwa nje lowo msindo oyingqayizivele lapho uvulwa kuzenza zijabule kakhulu. Kodwa ake sibheke kabanzi ukudla kwazo izinzuzo y izinkinganokuthi yiziphi izimo ezingaba yinketho ethakazelisa kakhulu.

Izinzuzo

  • Zinomswakama omningi kakhulu kunokudla (kufika ku-80%)Lokhu kuyathakazelisa kakhulu uma inja yethu phuza amanzi amancane noma uma sifuna ukusiza ekugcineni okuhle ukumuncwa kohlelo lomchamoUkuqukethwe kwamanzi amaningi kunciphisa umchamo futhi kungaba wusizo ezinjeni ezinesifo [esingacacile - mhlawumbe "esiyinkinga" noma "esiyinkinga"]. ukuthambekela ezinkingeni zomchamo noma abahlala ezindaweni ezishisa kakhulu.
  • Zinamnandi futhi zinephunga elimnandi kakhuluLokhu kusho ukuthi uma inja igula, ingenaso isifiso sokudla, isikhulile, noma imane nje ukukhetha kakhulu ngokudlaNgale ndlela yokudla, singaqinisekisa ukuthi udla kangcono. iphunga elimnandi Futhi ukuthungwa okuthambile kuyasiza kakhulu ezinjeni ezinezinkinga zephunga noma lezo esezilahlekelwe amazinyo.
  • Ubuningi bamandla aphansi (ezitsheni eziningi zekhwalithi): ngoba ziqukethe amanzi amaningi futhi ngokuvamile ama-carbohydrate ambalwa ukuthi okunye ukudla kwezilwane kungaba inketho enhle izinja ezivame ukuba nesisindo esikhuluuma nje silawula ngokucophelela ingxenye ekhonjiswe ngumenzi.
  • Zenza kube lula ukuhlafunaUkuthungwa okuthambile kulungele kahle izinjana ezishintshayo ukudla okuqinileyo, izinja ezindala noma uboya obune izinkinga zamazinyo noma zemihlathiKubavumela ukuthi badle ngaphandle kobuhlungu futhi ngaphandle komzamo omkhulu kangaka.

Izingqinamba

  • Zibiza kakhulu kunokuba ngicabangaUkuze sikunike umbono, ukudla okusemathinini okuseqophelweni eliphezulu kubiza cishe ama-euro angu-5-6 ngekhilogremu, futhi uma sicabanga ukuthi kufanele sibanike ukudla okusemathinini okuningi kunokubilisa, ngokuhamba kwesikhathi kungasibiza. eqolo kakhuluikakhulukazi uma kuyi- inja yesayizi enkulu noma uma sinezinja eziningana okufanele siziphe zona. Ngaphezu kwalokho, ukudla okusemathinini kukhiqiza imfucuza eyengeziwe yokupakisha.
  • Ngeke uhlale ushiya umkhombe ugcwele njaloFuthi hhayi kangako ehlobo, njengoba izintuthwane nezinye izinambuzane zizohamba ngokushesha ziyokudla, futhi ukudla kungase konakala ngokusheshaUkudla okumanzi konakala kalula uma sekuvuliwe, ngakho-ke kuyalulekwa Khonza kuphela lokho ozokudla ngesikhathi esifushane bese ugcina okusele esiqandisini.
  • Ubuningi bekhalori obuphezulu kwamanye amafomulaEminye imikhiqizo emanzi enamafutha amaningi ingaba ne- ukuminyana kwama-calorie aphezuluUma singalawuli inani lansuku zonke, inja... ukuhlala phansi ingakhuluphala kalula.
  • Ikhwalithi eguquguqukayo kakhulu: kuvamile ukuyithola emathinini ashibhile kakhulu imikhiqizo engaphansi kwekhwalithi ephansi (izimpaphe, ithambo elichotshoziwe eliningi, noma imikhiqizo yezilwane engachazwanga). Yingakho kubalulekile funda ilebula ngokucophelela futhi njalo khetha imikhiqizo esezingeni elihle.

Izinzuzo nobubi bokudla okomile

Inja idla ukudla okomile

I-dry kibble iyindlela evame ukuthengwa kakhulu yokudla kwenja. Kulula kakhulu ukukuphakela, igcinwa kahle, futhi Ngokuvamile kusebenza kangcono ngokwentengo. ngokukhonza ngakunye. Ake sibheke izinzuzo kanye nokungalungi kwayo nokuthi kuziphi izimo ingaba inketho eyinhloko ekudleni.

Izinzuzo

  • KungumnothoNgisho nokudla kwezilwane ezifuywayo okuseqophelweni eliphezulu, okungabiza ama-euro angu-9 ngekhilogremu, kuvame ukushibhile kunokudla okusemathinini, njengoba Inani lansuku zonke okudingeka linikezwe lincane ngenxa yobuningi bamandla azo aphezulu. Ngaphezu kwalokho, amafomethi amaningi amakhulu avumela londoloza okuningi emakhaya anezinja eziningana.
  • Ungashiya umkhombe ugcweleIzinambuzane azivamile ukuthanda ukudla kakhulu, kodwa uma uzigcina ngaphandle, zifake. isicupho sezintuthwane Uma kwenzeka. Okuphakelayo ku- ihlala izinzile isikhathi eside uma isikhonzwe, okwenza kube lula ngenja ukuthi dla usuku lonke uma lokho sekuqinisekisiwe.
  • Induduzo nokuhlanzekaAyinabala kangako, kulula uku... isitolo nezokuthuthaAkudingi ukubanda uma isikhwama sesivuliwe (uma sigcinwe sivalwe kahle) futhi siwusizo kakhulu uhambo noma amaholideAma-croquette awela ngaphandle kwesitsha aqoqwa kalula noma ahlanzwe nge-vacuum.
  • Uhlobo olukhulu oluthileKukhona okuphakelayo okuklanyelwe ubudala, usayizi, izinga lomsebenzi kanye nezimo ezithile zempilo (ukuzwela kokugaya ukudla, ukungezwani komzimba, ukudla kwezilwane, njll.), okuvumela ukulungiswa okungcono kakhulu kwe- ukudla okunomsoco ngokwezidingo zomuntu ngamunye Okwenja.
  • Kungasiza ekuhlanzeni amazinyoUkungqubuzana okubangelwa ukuhlafuna kungaba nomthelela omncane ku- ukubambezeleka kokwakheka kwe-plaqueAkuthathi indawo yokuhlanzeka komlomo okuhle, kodwa kungaba yinto exakile ukwesekwa okwengeziwe.

Izingqinamba

Inkinga enkulu ukuthi banomswakama omncane kakhulu (kufika ku-40%, futhi ngokuvamile ngaphansi kuka-12%) futhi azinaphunga kangako uma kuqhathaniswa namathini, okusho ukuthi inja kumele iyidle amanzi engeziwe avela ethangini lokuphuzaEsimweni sezulu esishisayo, ezinjeni ezindala noma ezigulayo, kanye nasezilwaneni ezigulayo Baphuza kancane bodwaLokhu kungaba yinkinga uma singaqaphile.

Ngaphezu kwalokho, okunye ukudla kwezilwane okuseqophelweni eliphansi kuqukethe okusanhlamvu okuningi kakhulu, ushukela, noma imikhiqizo engaphansi kwezitshalo lokho inja engayidingi, okungaba wusizo izinkinga zesisindo, ukungezwani komzimba, noma ukungagayi kahle kokudlaNgakolunye uhlangothi, nakuba ngezinye izikhathi kuthiwa ukudla kwenja "kuhlanza amazinyo", uma umkhiqizo ungafaneleki noma inja Ihlafuna kancane futhi igwinye ngokusheshaImfucumfucu ingaqongelela phakathi kwamazinyo.

Ungakwazi yini ukuhlanganisa ukudla okomile nokudla okumanzi?

Hlanganisa ukudla okomile nokudla okumanzi

Njengoba imikhiqizo yomibili inikeza izinzuzo ezahlukeneAbanakekeli abaningi bacabanga ukunikeza kokubili ngesikhathi esisodwa. Kuyindlela evumelekile, kodwa kufanele kwenziwe nge... i-oda elithile nokulawula ngokucophelela inani.

Enye indlela yokuhlanganisa zombili izinketho ukunikeza Ngicabanga ngesidlo esisodwa kanye nesidlo esimanzi. (isibonelo, ukudla okumanzi ekuseni kanye nokudla okumanzi ebusuku), ukugwema ukuxuba lezi zinhlobo ezimbili ngesikhathi esisodwa esitsheni esifanayo uma inja inayo ukugaya okuzwelayoInani elincane lomswakama lingasetshenziswa futhi ukwenza ukudla kube mnandi kakhulu ngezikhathi ezithile.

Uma unquma ukunikeza ukudla okuxubile njalo, kubalulekile ukukhumbula ukuthi Ukudla ngakunye kunenani elihlukile lamakhalori ngegremu ngayinyeAwukwazi ukufaka u-50g we-kibble esikhundleni sika-50g wokudla okusemathinini ngaphandle kokubala, ngoba okuqukethwe kwamandla kuzohluka. Okungcono kakhulu, kufanele uhlole Isibonelelo sansuku zonke esinconyiwe womkhiqizo ngamunye bese ulungisa inani eliphelele ukuze inja yakho Ungaweqisi amakhalori futhi ungaphumeleli.

Ezinjeni nge Ukuphazamiseka kwamathumbu noma ukuzwela kakhulu ezinguqukweni zokudla, ngokuvamile kungcono gcina uhlobo olulodwa lokudlangoba ukushintshana njalo phakathi komile nokumanzi kungabangela uhudo noma ukuqunjelwaFuthi khumbula ukuthi izinja eziningi azikhathali ngokudla kwazo uma kusezingeni elihle; izinguquko ezingadingekile neziqhubekayo zingabangela izinkinga eziningi kunezinzuzo.

Okubaluleke kakhulu: okuqukethwe kokudla

Kungakhathaleki ukuthi hlobo luni lokudla okunikeza lona, ​​kunjalo kubaluleke kakhulu ukuthi ufunde ilebula yesithakoNjengoba ukudla okuningi kwezinja kanye nokudla okusemathinini kwenziwa ngezithako izinja ezingazidingi, njengezinye Okusanhlamvu okuningi, ushukela, izithasiselo, noma izithuthukisi zokunambitheka zokwenziwaUkudla okunempilo kudlala indima ebalulekile impilo yenja yakho yesikhathi eside.

Ngakho-ke, kufanele sikhumbule ukuthi njengoba Iphesenti lezithako ezivela ezilwaneni liphezulu (inyama esezingeni eliphezulu, inhlanzi kanye nokungcola) nokuthi kungakanani phezulu ohlwini lwezingxenyeUma ikhwalithi yokudla ingcono, kulapho iphesenti lamaprotheni ekudleni liphakama khona. Enjeni enempilo, ngokuvamile kunconywa ukuthi inani eliphelele lokudla lisekelwe kakhulu... amaprotheni ezilwane asezingeni eliphezulu, kupheleliswe imifino, izithelo namafutha anempilonjengamafutha enhlanzi noma amafutha e-linseed.

Ukudla okufanele kuzoncika nasezicini ezifana nokuthi ubudala, isisindo, izinga lomsebenzi, kanye nesimo sempiloInjana ekhuthele kakhulu ayinazo izidingo ezifanayo nezenja endala engakwazi ukuhamba kahle noma isilwane esinokungezwani komzimba. Ngakho-ke, ngaphambi kokushintsha ukudla okusemathinini (noma okuphambene nalokho), noma ukwethula ukudla okukhethekile okufana... Ukudla kweBARF noma ukudla okumanzi kancane, kunconywa thintana nodokotela wakho wezilwane noma nochwepheshe wezokudla kwenja ukuze uvumelanise ukudla nezidingo zomngane wakho.

Ukukhetha okungcono akusekelwe kuphela ekutheni ukudla komile noma kumanzi, kodwa kusekelwe ku- ikhwalithi yezithako zayo, ibhalansi yokwakheka kwayo, nokuthi ifanelana kahle kangakanani nenja yakhoUkukhetha okuhle namuhla kuzobonakala endleleni yakho amandla, uboya babo, isisindo sabo, kanye nempilo yabo iyonke iminyaka eminingi.