Okusemqoka kokudla okunomsoco

Okubalulekile kokudla okunomsoco

Ukudla okunomsoco kuyindlela yokudla ukudla futhi umzimba uwusebenzise njengezinto eziwusizo zokukhula, uphethiloli kanye nokusebenza. Kodwa kunezingxenye ezihlukahlukene ezibandakanya ukudla okuphelele, kufaka phakathi izakhi zangempela, izizathu zokudla okunempilo, izindlela zokudla ezihlakaniphile, nokunye okuningi.

Ama-macronutrients: ama-carbohydrate, amaprotheni namafutha

Ukudla okudlayo kunikeza amandla umzimba wakho okudingeka usebenze. Njengoba nje udinga ukubeka uphethiloli emotweni yakho noma ukufaka kabusha ibhethri yakho yocingo, umzimba wakho udinga ukondliwa ukudla okuwunika amandla nsuku zonke.

I-glucose ifomu elimthandayo lomzimba. Ama-carbohydrate aphukile abe yi-glucose kanye nezinyunithi ze-fructose ne-galactose. Uma ungatholi ama-carbohydrate anele, umzimba wakho ungenza i-glucose kusuka kwamaprotheni ngokusebenzisa i-gluconeogenesis ebizwa ngokuthi i-gluconeogenesis. Uma udla ama-carbohydrate amaningi, umzimba wakho uzowaguqula waba ngamafutha, asetshenziselwa ukugcina esitokisini sakho se-adipose.

Amaprotheni avela kokudla okudlayo futhi aphule abe amino acid ngamanye.

• Amaphi Amafutha Angcono Kokupheka?

• Amaminerali ama-6 amakhulu nokuthi angabatholaphi

Umzimba usebenzise la ma-amino acids ukwakha nokulungisa izingxenye ezihlukene zodwa. Futhi, imisipha iqukethe amaprotheni amaningi okumele agcwaliswe ngokudla. Umzimba usebenzise ngisho namaprotheni kumasosha omzimba, ama-hormone, isimiso sezinzwa, nezitho.

Ngokuphathelene namafutha, umzimba uyawadinga futhi udinga ukuba ube nezinhlobonhlobo ezinempilo. Akukhona nje ukuthi amafutha adingekayo ukuze asho ama-hormone, kodwa izibungu ezinamafutha ezungeze wonke amaseli omzimba. Ngisho nobuchopho banamafutha amaningi.

• Amaprotheni: Ungakanani Okudingayo?
• Ukukhetha Imithombo Yamaphrotheni Enempilo
• Okwenza Udinga Amafutha Ahle Nendawo Ongayithola
• Konke Okudingeka Ukwazi Nge-Carbohydrate

Ama-Micronutrients: Amavithamini Namaminerali

Amavithamini namaminerali owuthola ekudleni kwakho kubaluleke kakhulu njengama-carbohydrate, amaprotheni, namafutha (noma ngabe uwadinga kuphela ngemali encane). Zivame ukusebenza njengama-cozy enzyme, okusho ukuthi basisiza ukusheshisa ezinye izimo zamakhemikhali zomzimba. Ngokwesibonelo:

• Amavithamini amaningi ase-B anzima ukushisa ama-carbohydrate wamandla.
• I-Vitamin A iyadingeka ukuze ubone umbono.
• I-Zinc ibandakanyeka ezinkambisweni eziningi zokuxuba .
• I-Vitamin C isisiza ukugcina izicubu ezixhunyiwe ziqinile futhi isimiso somzimba sokuzivikela sisasebenza.
• I-Vitamin D iyadingeka ukuze kutholakale i-calcium efanele.

Ukukhuluma nge- calcium , mhlawumbe yiyona eyaziwa kakhulu yezidakamizwa zokudla. Inemisebenzi eminingana emzimbeni. Kodwa isizathu sokuzwa noma ukufunda nge-calcium kakhulu ngoba okuningi kugcinwe emathanjeni akho namazinyo. Ngakho-ke, uyayidinga ekudleni kwakho ukugcina amathambo namazinyo akho eqinile. Enye imaminerali okungenzeka uzwe okuningi ngensimbi. Nakuba ungadingi insimbi eningi njenge-calcium, kubalulekile ukuba amaseli akho athole oksijini okwanele.

• Amavithamini Anamafutha Anamafutha
• Amavithamini Amanzi Anesisindo
• Amaminerali amakhulu
• Amaminerali Okulandelela Ukudla

Ukudla kwakho kudinga ukuhlinzeka ngemali eyanele yalaba "abasizi abancane." Futhi ukudla okunempilo, okulinganiselayo kuzokunika okuningi kwamavithamini namaminerali. Ukudla okungenampilo kungenza umzimba ungenele eyodwa noma ngaphezulu.

Ama-antioxidants nama-Phytochemicals

Ukudla okunempilo kunikeza okungaphezu kwamandla, izingxenye zesakhiwo, amavithamini namaminerali. Ama-antioxidants asiza ukuvikela umzimba emonakalweni evela elangeni, ukungcola, umusi, nokukhetha okungenamsoco kokudla. Ziyizimboni ze-phytochemicals ezitshalweni nezithelo (eziphethe imibala ekhanyayo). Amanye amavithamini nama-amino acids asebenza njengama-antioxidants.

Amakhemikhali amakhemikhali angama-antioxidants atholakalayo ekutheni izitshalo zisetshenziswe. Nakuba kungadingeki ukuba kube nomzimba, bangase babe nomthelela omkhulu empilweni yakho. Isibonelo, i-quercetin (etholakala kuma-apula abomvu) isebenza njenge-antihistamine futhi inomthelela wokulwa nokuvuvukala.

Ukudla ukudla okunempilo

Ukudla okunempilo kuzonikeza umzimba wakho inani elifanele lamandla, okwanele izinto ezibonakalayo, nabo bonke "abasizi abancane" odinga ukuhlala benempilo.

Ukudla okunempilo kuzonikeza futhi ama-phytochemicals kanye nama-antioxidants okuzosiza uhlale unomuzwa omncane, obukeka kahle, futhi mhlawumbe ngisho nezifo.

Ngokuyinhloko, ukudla okunempilo kuhlanganisa izithelo nemifino eningi, okusanhlamvu okuphelele, amaprotheni aphakeme kakhulu, uketshezi okwanele noma iminye imithombo ye-calcium, kanye namafutha amaningi enempilo. Futhi ngenkathi ungafuni ukuziphika ukuphatha okuncane kanye nokudla okuthandayo, kungcono ukusika ukudla okungenampilo okuphezulu ushukela, amafutha, i-sodium nama-calories. Yilapho ukulawulwa kwesabelo kutholakala khona.

Ukudla kahle kubonakala kulula ngokwanele ephepheni (noma kwesikrini sekhompyutheni). Kodwa uma ungakwenzi isikhathi esithile, kungaba nzima ukubuyela emuva kumkhondo. Nawa amanye amathiphu okuqala ukuthi uqale ngokudla okunempilo:

• Iyini Ukudla Okunenhliziyo Ehle?
• Izizathu Eziyisikhombisa Okwenza Udinga Ukudla Okungcono
• Hlela ukudla okunempilo komndeni wakho
• Ukudla okusheshayo nokunempilo

Izithako Zokudla

Imboni yokudla yokudla iyinkampani enkulu futhi ungathola izithako ezithi zenza izinto eziningi.

• Izidlo ezingu-10 ezihamba phambili zokuphila kwakho kocansi

• 10 Ukudla okunempilo okusho ukuthi i-Cholesterol encane (i-Plus Recipes)

Kodwa-ke, ukusebenzisa izithako zokudla kungaqinisekisa ukuthi uthola wonke amavithamini namaminerali oyidingayo nsuku zonke-iningi le-multivitamin lizokwenza lokho. Kodwa, uma nje udla ukudla okunomsoco akudingeki ukuthi uthathe noma yiziphi izithako.

Futhi mayelana nalawo mabango. Naphezu kwalokho okubonayo kumalebula, akukhona njalo ubufakazi besayense bokubuyisa. Ngenkathi kunezikhathi lapho ukuthatha izithako kusekelwa ubufakazi, kungcono kakhulu ukukhuluma nomhlinzeki wakho wezempilo ngaphambi kokuwathatha, ikakhulu uma unenkinga yezempilo.

• Isingeniso ekusetshenzisweni kokusetjenziswa kwesidlo
• Izinzuzo nezingozi zokuthatha izithako zokudla
• Izinto Ezinokuthi Zazi Ngezidakamizwa Zesidlo Sezingane
• Ukudla Kwezokudla Kwezokudla, Umthethonqubo, Nokumiswa

_Imithombo:

_{Gropper SS, Smith JL, Groff JL. "Ukudla okunomsoco kanye ne-Human Metabolism." Edition Sixth. Belmont, CA. Inkampani yakwaWadsworth Publishing, ngo-2013.}

_{USomolin LA, uGrosvenor, MB. "Ukudla okunempilo: Isayensi nezicelo." Uhlelo lwesithathu. I-Wiley Publishing Company, 2013.}