Ukudla okuphelele, okucebile ku amaminerali y amavithaminiUkudla okunempilo kuyisisekelo senhlalakahle yenja yethu, njengoba ukudla okungondlekile kuholela ezinkingeni ezinkulu zempilo zesikhathi eside. Ngicabanga ikhwalithi Kubalulekile kulokhu, ngakho-ke ukukhetha phakathi kweyodwa noma enye kubaluleke kakhulu. Ukuze wazi ukuthi yikuphi okungcono kakhulu kithi, izici eziningana ezihlobene isigaba sempilo, the usayizi, lo impilo futhi i isabelomalikanye nokufunda ukufunda ilebula ngendlela efanele.
Ubudala kanye nesigaba sokuphila: injana, omdala, kanye nomdala
Esinye sezici ezibaluleke kakhulu ubudala yesilwane. Kuye ngesigaba esikuso, izidingo zaso zizohluka, ikakhulukazi ngenkathi siseyinjana nangesikhathi sokuguga. Ngenhlanhla, singathola ukudla okukhethekile kwalezi zigaba, yize kungcono njalo ukubonisana nodokotela wezilwane. udokotela wezilwane ukulungisa isabelo kanye nohlobo lokudla.
ImidlwaneEzinyangeni ezimbalwa zokuqala zokuphila, inja ibhekana nobunzima ngokushesha ukukhula kanye nokuthuthukiswa kwezinhlelo zezinzwa, zemisipha, nezamathambo. Idinga ukudla ngephesenti eliphezulu amaprotheni ezilwane asezingeni eliphezulu (cishe 28-35%), ukudla okwanele kwe- i-calcium ne-phosphorus nama-fatty acids njenge DHA ukuze kuthuthukiswe ubuchopho. Ukudla kufanele kubhalwe ngokuthi “injana” noma “injana” futhi kulungiswe usayizi wokuzala.
Abantu abadalaIzinja ezindala zidinga ibhalansi amaprotheni, amafutha enempilo, ama-carbohydrate ayinkimbinkimbiAmavithamini namaminerali okugcina amandla abo, imisipha yabo kanye nesisindo esifanele. Kulesi sigaba, ukukhetha ukudla okuhambisana nezidingo zabo kubalulekile. izinga lomsebenzi (ama-calorie amaningi uma usebenza kakhulu noma udlala imidlalo, okumaphakathi uma uhleli phansi kakhulu).
Izinja ezindala noma ezindala: izinja ezindala zidinga ukudla okunakekela impilo yazo amalunga, siza ekulawuleni i-peso futhi lula i ukugayaKuvamile ukuthi lezi zifunzo zifake amakhalori ambalwa, amaprotheni agayeka kalula kanye nezithako zokudla ezifana i-glucosamine ne-chondroitinkanye nama-antioxidants asekela impilo yengqondo kanye nesistimu yomzimba yokuzivikela.
Kungakhathaliseki ukuthi yisiphi isigaba, kubalulekile ukugwema izinguquko ezisheshayo ekudleni futhi uthintane nodokotela wezilwane nganoma yiziphi izinkinga. isifo esingamahlalakhona (isifo sikashukela, isifo sezinso, isifo senhliziyo, izinkinga zesibindi), njengoba kulezi zimo Ngipha ukudla okuthile kwezilwane kanye nokulawula okunembile kakhulu kwezakhamzimba.
Uhlobo, ubukhulu, kanye nezinga lomsebenzi
Umjaho Lena enye imininingwane efanele, njengoba ithinta indlela inja esebenza ngayo kanye nokuthambekela kwayo ezinkingeni ezithile zempilo. Kuye futhi ngezici zenja; isibonelo, uma isilwane sinayo ukungezwani komzimba kwezinye izinto noma Izinkinga zokugaya ukudla, kuzodingeka sikhethe eyodwa Ngicabanga okukhethekile. Nakulokhu futhi, umbono wochwepheshe uzosisiza kakhulu.
El usayizi Isimo sengqondo senja sithonya kokubili ukwakheka kwayo kanye usayizi we-croquetteIzinja ezincane noma ezincane zine- ngokushesha i-metabolism Ngokuvamile zidinga ukudla okunamandla kakhulu okunezingcezu ezincane ukuze kube lula ukuhlafuna. Ngokuphambene nalokho, izinhlobo ezinkulu nezinkulu zidinga ukudla okubhekana ngqo nezidingo zazo zokudla okunempilo. isakhiwo samathambo futhi i amalungaenobukhulu obukhulu bokugwinya okuphoqa ukuhlafuna futhi kunciphisa ingozi yokuminza.
Ngaphezu kobukhulu, i- izinga lomsebenzi Kuyisici esinqumayo. Izinja ezikhuthele kakhulu noma lezo ezizijwayezayo imidlalo yezinja Zidinga ukudla okunamandla amaningi kanye nokuqukethwe okulungisiwe kwamafutha anempilo ukuze ziqhubeke nomzamo. Ngokuphambene nalokho, izinja zivame ukuba nesifo sikashukela. ngokweqile noma izilwane ezihlanziwe zingazuza "ekukhanyeni" noma kwezinye izilwane ezifuywayo ukulawula isisindo ngamakhalori ambalwa kodwa aneliseke kahle.
Izidingo ezikhethekile: isikhumba, ukugaya ukudla, ukungezwani komzimba kanye nempilo ejwayelekile
Izinja eziningi zidinga ukunakwa okukhethekile ekudleni kwazo ngenxa yesimo esithile. inkinga yezempilo noma ukuzwela. Ukukhetha ukudla okufanele kungenza umehluko omkhulu ezingeni lempilo yabo.
Ezinjeni nge Izinkinga zokugaya ukudla noma isisu esibucayi, ukudla okwenzelwe ukwenza kube lula ukugaya ukudla, okunezithako ezisezingeni eliphezulu kakhulu okugayekayo, umnikelo owanele we i-fiber Futhi, ngezinye izikhathi, izinhlobo ezincane zamaprotheni ziyasiza ekunciphiseni igesi, uhudo, kanye nokungakhululeki esiswini. Ezimweni ezimbi kakhulu, udokotela wezilwane angancoma ukudla okuthile. isisu esithile.
Uma inja inakho ukudla komzimba Kuzinja ezingabekezeleli ukudla, kubalulekile ukukhetha ukudla okunciphisa izithako eziyinkinga. hypoallergenic Ngokuvamile zisekelwe kumaprotheni angavamile (isibonelo, i-salmon, iwundlu, noma amaprotheni afakwe i-hydrolyzed) futhi, kwezinye izimo, azinawo okusanhlamvu okuthile njengokolweni noma ummbila. Kukhona nezinketho ezingenaso okusanhlamvu ezingaba usizo uma lokhu kuye kwabonakala kuyimbangela.
Ezinjeni nge izinkinga zesikhumba noma uboya obungacwebezeli, ukudla okuhlanganisa imithombo i-omega 3 ne-omega 6 (amafutha enhlanzi, amafutha e-salmon, amafutha emifino asezingeni eliphezulu) kanye nama-antioxidants kusiza ukugcina isikhumba simanzi futhi izinwele zicwebezela, kunciphisa ukuqhekeka nokulunywa okuhambisana nokudla okungekuhle.
Ezifweni ezifana sikashukela, the i-hypothyroidism Ezimweni ezithile zezinso, ukulawula ama-carbohydrate, i-sodium, i-phosphorus, kanye namanye amaminerali kubalulekile. Kulezi zimo, ukudla okuvamile akufanele kusetshenziswe; iziqondiso zikadokotela wezilwane kufanele zilandelwe njalo, futhi bazoncoma ukudla okufanele. Ngicabanga ukuthi ikakhulukazi nge-pathology futhi ngizolungisa inani lansuku zonke.
Indlela yokufunda ukwakheka: izithako namaphesenti
Ukwakheka kokudla kwezilwane ezifuywayo kuyisibonakaliso esiyinhloko sekhwalithi yako; lolu lwazi luvame ukutholakala ephaketheni, ngokuvamile ngemuva. Kubalulekile ukulifunda ngokucophelela ukuqinisekisa ukuthi ukudla kwakhiwe ngokuyinhloko... amaprotheni ezilwane, ezovela kuqala ohlwini lwezithako.
Ukuhleleka kwezithako kubonisa ukuthi isilinganiso lapho zivela khona. Ezokuqala zihambisana nemithombo amaprotheni (inyama nezinhlanzi njengenkukhu, iwundlu, i-salmon, noma imifino efana nobhontshisi), bese kuvame ukuvela carbohydrate (irayisi, ummbila kanye nokolweni), kulandelwe yi- amanoni, usawoti wamaminerali namavithamini. Kungcono ukuthi izithako zichazwe ku- ethize (“inyama yenkukhu eyomile”) uma kuqhathaniswa namagama ajwayelekile (“inyama” noma “inyama yenkukhu”), abonisa ukungafihli lutho.
Kuzinja ezindala ezinempilo, ngokuvamile kunconywa ukuthi kube khona amaprotheni cishe engxenyeni 25-30%, ngokuqukethwe kwe grasa Phakathi kuka-10 no-20%, kuye ngamandla adingekayo. Ama-carbohydrate akufanele abe makhulu ngokusobala; ekudleni okuseqophelweni eliphansi, leli phesenti likhuphuka kakhulu ngesimo... okusanhlamvu okushibhile, okwandisa ingozi yokukhuluphala ngokweqile.
Ngaphezu kwamaprotheni, amafutha kanye nama-carbohydrate, kubalulekile ukuthi ukudla kufake phakathi ama-amino acid abalulekile (njenge-methionine, i-lysine, i-tryptophan, i-leucine, phakathi kwabanye) kanye acid acid ebalulekile njenge-linoleic (omega-6) kanye ne-linolenic (omega-3) fatty acids, ezivela embewu kawoyela kanye nenhlanzi. Izinhlobo eziningi zibonisa kulebula ukuthi yiziphi izithako ezisebenza njengomthombo wemvelo walezi zakhi (amafutha enhlanzi, amafutha ezilwane, isibindi, iqanda eliphuzi, imifino eluhlaza enamaqabunga, ubhontshisi, njll.).
I-Las umlotha Lokhu kubangelwa ukufaka ukudla emazingeni okushisa aphezulu ukuze kudalwe ukudla futhi kwakha ingxenye yamaminerali. Kuhlotshaniswa nokuqukethwe kwamathambo noma amathambo enhlanzi, futhi kuyalulekwa ukuthi kungadluli cishe u-8%. i-fiber Kufanele kube cishe u-3-5%, njengoba kwenza kube lula ukuhamba kwamathumbu futhi kuphoqe inja ukuthi ihlafune kakhulu, okwenza kube nokuhlanza amazinyo ngomshini.
Izithako nemikhuba okufanele igwenywe kangcono
Ngendlela efanayo, into enhle kakhulu ukuthi ayiqukethe imikhiqizo yezilwane zekhwalithi ephansi, into evame kakhulu ekudleni kwezilwane ezifuywayo. Lezi yizinto ezifana nemilomo, amakhanda, kanye nenyama ethile enomsoco omncane, eshibhile kunenyama esezingeni eliphezulu, kodwa enegalelo eliphansi kakhulu amavithamini kanye namaprotheni anenani eliphezulu lezinto eziphilayo ngomzimba wenja yethu.
Kunconywa futhi ukugwema ukudla okunenqwaba ye- ukugcwalisa okushibhile njengokusanhlamvu okuseqophelweni eliphansi (ukolweni, ummbila omningi, ufulawa wemifino ocutshungulwe kakhulu) okwandisa umthamo wokudla kodwa onganikezi ikhwalithi yokudla okunempilo efanayo namaprotheni ezilwane. Ukudla okunesithako sokuqala okusanhlamvu kuvame ukukhombisa ukwakheka okungalingani okukhuthaza ama-carbohydrate.
I-Los imibala yokwenziwaIzinongo zamakhemikhali kanye nezilondolozi azinikezi inani lokudla okunempilo futhi zengezwa ngokuyinhloko ngenxa yezizathu zobuhle noma zokumaketha. Noma nini lapho kungenzeka, kungcono ukukhetha ukudla okungakusebenzisi noma okugcinwe kanye antioxidants yemvelo.
Ukukhetha izitolo ezikhethekile noma izikhungo zezilwane nokugwema izinketho zezitolo ezinkulu ezisezingeni eliphansi kuyindlela elula yokunciphisa ingozi yokuthenga ukudla kwezilwane ezifuywayo nge izithako ezimbi noma imikhiqizo eyengeziwe. Ukutshala imali ekudleni okunempilo kuwukutshala imali impilo yokuvikelaukunciphisa amathuba okuvakashela udokotela wezilwane ngenxa yezinkinga ezivela ekudleni okungekuhle.
Ukunakekela ukudla kwezinja zethu kungenye yezindlela ezinhle kakhulu zokuzibonisa ukuthi sizithanda kangakanani. Ukuhlaziya isigaba sempilo, the usayizi, it izinga lomsebenzi, kungenzeka izinkinga zempilo futhi i ikhwalithi yangempela yezithako Ulwazi olukulebula luzosisiza ukuthi sikhethe ukudla okufaneleka kakhulu, njalo ngokusekelwa yizincomo zikadokotela wezilwane.