Ukutya okunezondlo: indlela ukunika bona kunye neentsapho zabo ukutya epheleleyo

Xa ebomini bethu kukho iingxaki zempilo ezinxulumene ukungatyi ukutya okunesondlo, xa umzimba olusele, kwaye amandla akwanelanga ukwenza imisebenzi yemihla ngemihla xa kukho abantwana, ukuba kumelwe siqaphele, xa ekugqibeleni siqale ukucinga ukudla kwabo, ukuqonda indima edlalwe yi ukutya okunezondlo ebomini bethu. Siyaqonda ukuba zibaluleke kangakanani na amandla obomi, iivithamini zempilo kunye nezinye izinto eziyimfuneko.

A ukutya okunezondlo - yinto ukutya epheleleyo iveki, eliquka zonke iintlobo kakuhle awaziwayo elide zibe zeemveliso: okuziinkozo, umgubo, imifuno, iziqhamo, namaqunube, inyama, intlanzi, amaqanda, iimbotyi, iimveliso zobisi, amafutha. Kwaye musa ukulibala malunga uhlaza, it has a lot of iivithamini. Ezinye iintlobo zeemveliso wacebisa neprothini umzimba, enye - amafutha, kunye nabanye - carbohydrate, kunye unikezelo yesine izimbiwa kwaye umthombo iivithamini. Ke zonke ezi izondlo kufuneka ibe ukulingana (kungoko igama) imihla unit 1 okanye 13% okanye 60 g. iiproteni (inyama, intlanzi, zobisi iimveliso, amaqanda, iimbotyi, iimbewu), iyunithi 1 okanye amanqatha-33% (oli yemifuno) kunye 4.5 carbohydrate (istatshi iitapile; nefayibha kwezidumba, namaqunube, amandongomane, bran, beet pectins, apile, nabantwana, glycogen neentlanzi, isibindi, inyama, kwakunye fructose, lactose, sucrose).

Phi na ukungabikho izinto eziyimfuneko ekutyeni?

Unako woyikise ku Infinity: imibala vitamin, buthathaka kwezihlunu, ukungabikho amandla, iingxaki sentliziyo, yokusila ukuphazamiseka imisebenzi, uphuhliso izifo okanye ukufa. Ukunqongophala olufanelekileyo isondlo leseli yobuchopho (iswekile) nako kunokubangela imiphumo ebuhlungu kunye nesohlwayo.

Indlela ukuqonda, ukusilela ekutyeni?

Imigaqo ephambili ekufuneka kukhokela kugcinwe ukutya olufanelekileyo - kwaye umamele neemfuno eziphilayo. Ngalo lonke ixesha ofuna "into enjalo" zama ukuqonda ukuba yintoni na. Ngoko ke umzimba uthumela uphawu yobuchopho ukusilela ekutyeni, yintoni ulibele. Mhlawumbi efuna iyogurt emnandi okanye cottage itshizi, okanye weminoti, Ukuba ukuhlafuna, ekwaziyo yeepesika, cherries okanye incindi elungileyo - ngokubaleka ukuya evenkileni!

yokudla

A ukutya okunezondlo kufuneka rhoqo kwaye abangaxhalabisiyo, nokutyeba nabani kodwa aziyi kukunceda. Yidla kangako, kodwa kaninzi: isidlo sakusasa, emini, okanye njengoko kuthiwa sasemini, isidlo sangokuhlwa, iti kwemini kunye isidlo sangokuhlwa. Breakfast kufuneka-25% yabo ekutyeni, isidlo sasemini - 15% ukuze ugcine umsebenzi, ukusebenza, isidlo - 40%, ngentlazane lokutya ngaphantsi - 5%, kwaye isidlo ukuba ukulayisha phambi kokuba ulale (iyure enesiqingatha) - 15%. Khumbula ukuba umzimba kufuneka malunga nemizuzu engama-20 ukuya 'ukuqonda' ukuba izele. Yitya ukuze baphile kwaye awunakho ukwenza ngolunye uhlobo.

Yenza imenyu

Enye yezona iinkalo zobomi, nto leyo ebaluleke ukucwangcisa njani kwimicimbi yentsapho okanye ukutya okunezondlo. Menu veki angabhalisa ngokuzimeleyo, kuthathelwa ingqalelo zonke iintlobo yemveliso yokutya epheleleyo. Kwakhona kubalulekile ukwenza yona ngenxa yoonyana, ngenxa yokuba usakhula, ukufunda kubalulekile imigaqo ebomini, enye yazo kufuneka ibe - Ukunyamekela impilo yakho. Singasathethi ukubaluleka lwesondlo efanelekileyo ukukhula kunye nophuhliso eziphilayo abatsha.

Umzekelo, sakusasa ancedwe zonka, iyogurt, iibhiskithi cereal, cereal, amaqanda begilana. Emini, neenkozo okulula, iziqhamo, amaqunube. Ngexesha lesidlo sasemini soup, isidlo inyama. Phambi kokuba komulela udle isaladi. Ngexesha lesidlo isidudu, enekuku nezinye iimveliso umgubo, mhlawumbi inyama, salads.

Musa ukulibala ukuba agcine inani ngemihla.

ngengoko ungumongo obalulekileyo

Kakhulu kutshanje, oosonzululwazi baye bafumanisa into ethe akukwazanga emzimbeni kwaye abalufumani zifunxe, oku kuyimfuneko ukunceda umzimba. Kufuneka, kuqala kwiinto zonke, ukuba ukwamkelwa ezongezelelweyo weevithamini, ngokuba amanzi ayo ezisasazwa kuthengiswa kwiivenkile zethu, yaye elongezelelekayo kwimifuno ethe yalinywa ngokuzenzela ngenxa becala, umthamo omncinane iivithamini. Kunjalo yezimbiwa, acid kunye asidi polyunsaturated okunamafutha. Bavale yokunqongophala izinto, ngaphandle apho ayikwazi ukuba ukutya okunezondlo, ukunceda umgangatho wavelisa izakhiwo vitamin-bezimbiwa.

Ukukhetha isidlo sakusasa, emini okanye dinner, khumbula izinto ezibalulekileyo umzimba: iswekile kuba amandla engqondo, pectin ukususa izinto eziyingozi emzimbeni iivithamini ukuba inkqubo yomzimba yokuzikhusela, iseli ngokutsha, njalo njalo ... Oko ukutya okunezondlo.