Incazelo yesichazamazwi "yomsoco" yinto ehlinzeka ukudla, okuyinto incazelo ebanzi. Kodwa emkhakheni wokudla nokudla, izakhi zithe xaxa. Eqinisweni, kunezigaba eziyisithupha ezikhethekile zezakhi, konke okudingekayo ukuze kuqhubeke nokuphila:
- Ama-carbohydrate
- Amaprotheni
- Amafutha
- Amavithamini
- Amaminerali
- Amanzi
Ukuhlanganisa ama-nutrients
Abantu bathanda ukubeka izinto ngezigaba ngoba kulula ukukhumbula lokho abakwenzayo futhi singaziqhathanisa futhi siziqhathanise nezinye izinto.
Ngokudla okunomsoco, sivame ukuqoqa izakhi ngokusayizi noma ukuthi benzani emzimbeni. Siqala ngamaqembu amabili, ama-micronutrients nama-macronutrients (amanzi ngokuvamile asele yedwa eqenjini lawo).
Ama-carbohydrate, amaprotheni, namafutha abizwa ngokuthi ama- macronutrients ngoba amancane, futhi anezakhi zamandla ngoba anika amandla umzimba wakho okudingeka ukwenze. Amavithamini namaminerali abizwa ngokuthi ama- micronutrients ngoba amancane kakhulu uma eqhathaniswa. Lokhu akusho ukuthi bangabalulekile; namanje izakhi zomzimba ezibalulekile, kodwa udinga kuphela amabhuzu amancane.
Ama-micronutrients angahle ahlukaniswe ngokuthi angamafutha noma angenele emanzini. Amavithamini A, D, E, no-K ayenamafutha amaningi , futhi amavithamini ama-B amaningi kanye novithamini C azinamanzi . Amaminerali ahlanganiswe njengamaminerali amakhulu noma amaminerali okulandelela , kuye ngokuthi kunamaminerali amaningi adingekayo.
Ungase futhi uqoqe izakhi ngokuthi ngabe ziyizinto eziphilayo noma cha, ukuthi sisho ukuthini isakhi samakhemikhali, hhayi ukulima okuphilayo noma ukukhiqizwa kokudla .
Amanzi kanye namaminerali ayingqayizivele kanti konke okunye kuyizinto eziphilayo ngoba aqukethe ama-athomu e-carbon.
Izizathu Ezintathu Zingakho Amantongomane Ebalulekile
- Banikeza amandla. Ama-carbohydrate , amafutha namaprotheni anike amandla amandla umzimba wakho udinga ukufeza zonke izimpendulo ze-biochemical ezenzeka nsuku zonke (nobusuku). Amandla akalwa ngamakholori (ama-kilocalories, ngokwempela, kodwa ngokuvamile siwabiza ngokuthi ama-calories). Gram yegrimu, amafutha anama-khalori amaningi kunama-carbohydrate noma amaprotheni; igramu eyodwa yamafutha inama-kilojoule ayisishiyagalolunye, kanti amanye amabili anama-khalori amane ngegramu ngayinye.
- Zidinga izakhiwo zomzimba. Amafutha, amaprotheni namaminerali asetshenziswa njengezinto zokusetshenziswa zokwakha nokugcina izicubu, izitho nezinye izakhiwo ezifana namathambo namazinyo. Ama-carbohydrate awakho kulolu hlu, kodwa umzimba wakho ungathatha noma yikuphi ama-carbohydrate engeziwe bese uwaguqula emafutheni, angagcinwa ngezicubu ze-adipose.
- Basiza ukulawula imisebenzi yomzimba. Wonke amakilasi ayisithupha ahilelekile ekulawuleni imisebenzi ehlukahlukene yomzimba efana nokujuluka, izinga lokushisa, umfutho wegazi, umfutho wegazi, umsebenzi we-thyroid, kanye nabanye abaningi. Uma yonke imisebenzi ehlukene ibhalansi, umzimba wakho kuthiwa usekhaya.
Akuzona Amakhemikhali Alula, Kodwa Okubalulekile
Kungenzeka ukuthi ufunde mayelana nama-phytonutrients , angafakiwe emakilasini amakhulu. Kungenzeka ukuthi ngenxa yokuthi basanda kushaywa ucwaningo lokudla futhi akudingekile ukuba basinde.
Ama-phytonutrients ama-chemical compounds atholakala ezitshalweni ezinikeza izinzuzo zezempilo ezingenzeka. Njengoba zivame ukutholakala ekudleni okunomsoco, kungase kube nzima ukwazi ukuthi inzuzo engakanani yempilo ingenxa yezakhi ezivamile noma ama-phytonutrients. Amanye ama-phytonutrients aziwa kangcono afaka i- polyphenols ne-carotenoids.
I-fibre uhlobo lwe-carbohydrate umzimba wakho awukwazi ukugaya ngakho awuhlinzeki amandla noma isakhiwo.
I-fibre iyadingeka ekusebenzeni uhlelo lokusebenza lokugaya ngoba lunezela ngobuningi kwisitoreji, ngakho kulula ukuqeda. Kunezinhlobo ezimbili ze-fiber: i -fibre e-soluble ehlakazeka emanzini kanye ne-fibre engenayo engafihli .
> Imithombo:
> Gropper, uSareen Annora Stepnick, et al. Ukudla okunomsoco kanye nokusetshenziswa komzimba kwamuntu . I-Australia, i-Cengage Learning, ngo-2018.
> Smolin LA, Grosvenor, MB. "Ukudla okunempilo: Isayensi nezicelo." Uhlelo lwesithathu. I-Wiley Publishing Company, 2013.