Wonke amandla esiwadingayo ukuze siphile kanye nokuzivocavoca avela kokudla esikudlayo kanye namanzi okuphuza esiwaphuzayo. Lezi zakhi zivame ukwehlukaniswa zibe amakilasi amathathu:
- Amafutha
- Ama-carbohydrate
- Amaprotheni
Isigaba ngasinye sokudla kubalulekile empilweni futhi sonke kufanele sidle ukudla kusuka kusigaba ngasinye. Isibalo esidinga ukuthi sidle lokhu kudla, noma kunjalo, ngokuvamile siyisihloko sempikiswano.
Kuyini I-Fat Dietary?
Amafutha okudla aphikisiwe ngezinkinga eziningi zezempilo; Kodwa-ke, amanoni empeleni iyisisindo esibalulekile sempilo enhle. Izishukela ze-Adipose (amafutha agcinwe) zihlinzeka ngamakhemikhali, zihlanganisa amavithamini (A, D, E, no-K) kuwo wonke umzimba futhi iyindawo enkulu kakhulu yokugcina amandla etholakalayo. Amafutha agcinwa uma sidla amakholori amaningi bese sisebenzisa. Kunesilinganiso esihle samafutha omzimba wezempilo kanye nomsebenzi wezemidlalo. Uma lelozinga eliphakeme lidlulile, amafutha amaningi okudla angabangela izinkinga ngempilo kanye nokusebenza kwezemidlalo.
Izinhlobo ze-Fat Dietary
- Amafutha anelisiwe atholakala ngokuyinhloko emithonjeni yezilwane njengenyama, izikhupha zamaqanda, i-yogurt, ushizi, ibhotela, ubisi. Lolu hlobo lwamafutha luvame ukuqina endaweni yokushisa kwamahhala. Amafutha amaningi amanengi ahlanganiswe nezinkinga zempilo ezifana ne-cholesterol ephakeme nesifo senhliziyo. Ngenxa yalokhu, amafutha ajulisiwe kufanele alinganiselwe ngaphezu kwezingu-10% zokudla kwekhalori yansuku zonke.
- Amafutha angasetshenziswanga afaka amafutha omculo we-monounsaturated ne- polyunsaturated , avame ukutholakala emithonjeni yokudla yezitshalo futhi ngokuvamile i-liquid ekamelweni lokushisa. Amafutha angasetshenzisiwe anenzuzo yezempilo njengokunciphisa i-cholesterol nokunciphisa ingozi yesifo senhliziyo. Imithombo yokudla evamile ifaka amafutha omnqumo namafutha, i-avocados, inhlanzi, ama-alimondi, ama-soybean, ne-flaxseed.
- Amafutha we-Trans asanda kuhlanganiswa kumalebula okudla okunemikhiqizo eminingi. I-Trans fatty acids yenziwa (ngokwemvelo noma eyenziwa ngabantu) lapho amafutha angenayo i-unsaturated eyenziwe eqinile. Amafutha okuhamba, njengamafutha agcwele, kufanele anciphise ngoba akhula amazinga e-cholesterol kanye nengozi yesifo senhliziyo.
Indlela i-Fat inikeza amandla ngezemidlalo
Amafutha anika amandla okugcizelela kwamandla azo zonke izakhi. Igramu elilodwa lamafutha lilingana namakhilogremu ayisishiyagalolunye. Lokhu kubhaliswa kwekhalori, kanye nomthamo wethu wokugcina we-fat obonakala sengathi unganamkhawulo, kwenza amafutha amaningi kakhulu. Iphule elilodwa lamafutha alondoloziwe linikeza cishe amakholori angu-3,600 wamandla. Ngesikhathi lezi khalori zingatholakali nakancane kubadlali abaqhuba imizamo esheshayo, ejulile efana ne-sprinting noma yokuphakamisa isisindo, amafutha ayadingeka isikhathi eside, kancane kancane nokuzivocavoca umzimba njengokuhamba ngebhayisikili nokuhamba.
Amafutha ahlinzeka umthombo oyinhloko kawoyela isikhathi eside, ukuzivocavoca umzimba okuphansi (ukukhuthazela kwemidlalo njengama marathons, nama-marathons ama-ultra). Ngisho nangesikhathi sokuzivocavoca okukhulu, lapho i-carbohydrate engumthombo oyinhloko kagesi, kudingwa amafutha ukusiza ukufinyelela i-carbohydrate egcinwe (glycogen).
Ukusebenzisa amafutha okwenza amafutha okuzivocavoca, Nokho, kuxhomeke kulezi zinto ezibalulekile:
- I-fat is slow to digest futhi iguqulwe ibe yindlela esebenzayo yamandla (kungathatha amahora angu-6).
- Ukuguqula amafutha omzimba agcinwe amandla kudinga isikhathi. Umzimba udinga ukudiliza amafutha futhi uwuthumele emisipha yokusebenza ngaphambi kokuba isetshenziswe njengamandla.
- Ukuguqula amafutha omzimba agcinwe amandla kudla oksijini okuningi, ngakho-ke ukuqina ngamandla kufanele kuhle ukuze le nqubo ivele.
Ngenxa yalezi zizathu, abagijimi badinga isikhathi ngokucophelela lapho bedla amanoni, ukuthi bangakanani ukudla kanye nohlobo lwamanoni abawadlayo. Ngokuvamile, akuyona umqondo omuhle wokudla amanoni ngokushesha ngaphambi noma ngesikhathi sokuzivocavoca okukhulu.
Umthombo:
> Isitatimende Esikhundleni Esivela Kwabalimi baseCanada, i-American Dietetic Association, ne-American College of Sports Medicine, i-Canada Journal of Dietetic Practice and Research ku Winter of 2000, 61 (4): 176-192.