Ikhodi Yokudla kanye Namaqembu ayo iwuhlelo lokuhlukanisa oluhlose ukuqondisa abathengi ekukhetheni ukudla okunempilo nokunokulinganisela. Ihlukanisa ukudla ngamaqembu ahlukene ngokusekelwe ezicini zabo zomsoco kanye nezinzuzo zezempilo. Lokhu kuhlukaniswa kusiza ukukhuthaza ukudla okulinganiselayo okuhlangabezana nezidingo zomzimba, okunomthelela ekuvimbeleni izifo kanye nezinga lempilo elingcono. Kulesi simiso, iqembu ngalinye lokudla lidlala indima ebalulekile ekubunjweni kokudla okunomsoco, okuhlinzeka ngezakhi ezibalulekile ekusebenzeni kahle komzimba.
Funda ngamaqembu okudla ahlukene kanye nokubaluleka kwawo kokudla okunomsoco.
Ukudla okunempilo kubalulekile ekugcineni impilo yethu nokuqinisekisa ukuthi imizimba yethu isebenza kahle. Ukufeza lokhu, kubalulekile ukuqonda amaqembu okudla ahlukene kanye nokubaluleka kwawo kokudla okunomsoco.
O umzimba wokudla ihlukaniswe ngamaqembu amahlanu amakhulu: amaprotheni, ama-carbohydrate, i-gorduras, izithelo nemifino e ubisiIqembu ngalinye lidlala indima ebalulekile ekudleni kwethu, futhi kubalulekile ukudla ukudla okunhlobonhlobo eqenjini ngalinye ukuze siqinisekise ukuthi sithola zonke izakhamzimba ezidingwa yimizimba yethu.
As amaprotheni Banomthwalo wemfanelo wokwakha nokulungisa izicubu zomzimba wethu futhi zibalulekile ekukhuleni nasekuthuthukeni. Angatholakala ekudleni okufana nenyama, amaqanda, inhlanzi, okusanhlamvu okusanhlamvu, kanye nemikhiqizo yobisi.
Os ama-carbohydrate Ziwumthombo oyinhloko wamandla emizimbeni yethu futhi kufanele zibe khona kukho konke ukudla. Angatholakala ekudleni okunjengesinkwa, i-pasta, irayisi, amazambane, nokusanhlamvu.
As i-gorduras zibalulekile futhi emizimbeni yethu, zinesibopho sokumuncwa kwamavithamini nokugcinwa kolwelwesi lwamangqamuzana. Angatholakala ekudleni okunjengamafutha, amantongomane, ukwatapheya, nezinhlanzi ezinamafutha.
As izithelo nemifino Acebile ngamavithamini, amaminerali, kanye ne-fiber, ebalulekile ekusebenzeni kahle kwemizimba yethu nasekuvimbeleni izifo. Kufanele babe khona kukho konke ukudla nokudla okulula usuku lonke.
Os ubisi ziwumthombo obalulekile we-calcium, ebalulekile emathanjeni namazinyo anempilo. Angatholakala ekudleni okunjengobisi, ushizi, neyogathi.
Ngakho-ke, ukuze sigcine ukudla okunomsoco futhi siqinisekise ukuthi sithola zonke izakhamzimba ezidingwa yimizimba yethu, kubalulekile ukudla ukudla okunhlobonhlobo okuvela kuwo wonke amaqembu okudla. Khumbula ukufaka ukudla okumibalabala nokuhlukahlukene ekudleni kwakho futhi ugcine ukudla okunempilo, okunomsoco.
Ukwazi amaqembu okudla angu-4 abalulekile ukuze uthole ukudla okunomsoco.
Uphondo lokudla luyindlela elula yokuhlukanisa izinhlobo ezahlukene zokudla esikudla nsuku zonke. Ngokuqonda amaqembu amane okudla abalulekile, singaqinisekisa ukudla okunomsoco nokunempilo emizimbeni yethu.
Iqembu lokuqala yiqembu le ama-carbohydrate, okuwumthombo oyinhloko wamandla emizimbeni yethu. Bakhona ekudleni okufana nesinkwa, irayisi, i-pasta, nama-cereals. Kubalulekile ukudla ama-carbohydrate ekhwalithi enhle, njengokusanhlamvu, okuhlinzeka ngemisoco ebalulekile emizimbeni yethu.
Iqembu lesibili yiqembu le amaprotheni, enesibopho sokwakha nokulungisa izicubu zomzimba wethu. Atholakala ekudleni okufana nenyama, inhlanzi, amaqanda kanye nemifino. Kubalulekile ukushintshanisa imithombo yamaprotheni ekudleni kwethu ukuze siqinisekise ukuthi sithola wonke ama-amino acid abalulekile.
Iqembu lesithathu yiqembu la izithelo nemifino, ecebile ngamavithamini, amaminerali, ne-fiber. Zibalulekile ekugcineni impilo yethu kanye nokusebenza kahle kwemizimba yethu. Kubalulekile ukudla izithelo nemifino ehlukahlukene enemibala eyahlukene ukuze uqinisekise ukuthi uthola zonke izakhamzimba ozidingayo.
Iqembu lesine yiqembu ubisi, ecebile nge-calcium namaprotheni ekhwalithi ephezulu. Lezi zibalulekile empilweni yamathambo namazinyo ethu, kanye nokuba negalelo ekusebenzeni ngendlela kwamasosha ethu omzimba. Kubalulekile ukukhetha imikhiqizo yobisi enamafutha aphansi engenashukela.
Ngokuqonda nokulinganisa ukudla kwethu kula maqembu amane okudla abalulekile, singaqinisekisa ukudla okunempilo nokunomsoco okunikeza zonke izakhamzimba ezidingwa yimizimba yethu ukuze isebenze kahle. Khumbula ukuthi uhlale uthintana nesazi sokudla ukuze uthole ukuqondiswa komuntu siqu okuhambisana nezidingo zakho.
Ukuhlukaniswa Kokudla: Qonda ukuthi ukudla kuhlukaniswa kanjani futhi kuhlukaniswe ngendlela efanele.
Ukuhlukaniswa kokudla kuyinqubo eyisisekelo yokuqonda ukwakheka kokudla esikudla nsuku zonke. Ukudla kuhlukaniswa futhi kuhlukaniswe ngokusekelwe ezicini zakho zokudla okunomsoco, imvelaphi, kanye nokucubungula. Lokhu kuhlukaniswa kusiza ukuqondisa ukukhetha kokudla okunempilo nokunokulinganisela.
O UCorno Ukuhlukaniswa kokudla kuwuhlobo lokuhlukanisa oluhlukanisa ukudla ngamaqembu amahlanu amakhulu: ama-carbohydrate, amaprotheni, i-gorduras, amavithamini namaminerali e AmanziIqembu ngalinye lidlala indima ebalulekile ekudleni kwethu futhi libalulekile ekugcineni impilo yethu nokuphila kahle.
Ukudla okucebile ama-carbohydrate inikeza amandla emizimbeni yethu, njengesinkwa, i-pasta, irayisi kanye nokusanhlamvu. amaprotheni zibalulekile ekwakheni nasekulungiseni izicubu zomzimba wethu futhi zitholakala ekudleni okunjengenyama, inhlanzi, amaqanda, nemifino. i-gorduras zibalulekile ekumunceni amavithamini kanye nokusebenza kahle kwemizimba yethu, ukuba khona ekudleni okufana namafutha, amabhotela kanye nembewu.
As amavithamini namaminerali izakhi ezibalulekile ekusebenzeni kahle kwemizimba yethu, ezitholakala ezithelweni, imifino, imifino, kanye nemikhiqizo yobisi. Ekugcineni, Amanzi Kubaluleke kakhulu ekusebenzeni kahle kwe-hydration yethu kanye nokusebenza kahle kwayo yonke imisebenzi yemizimba yethu.
Ngakho-ke, ukuqonda ukuhlukaniswa kokudla nokuqonda amaqembu okudla kubalulekile ekudleni okunempilo nokunokulinganisela. Ngokufaka ukudla okuhlukahlukene okuvela eqenjini ngalinye ekudleni kwethu, siqinisekisa ukuthi sigwinya zonke izakhamzimba ezidingekayo ukuze imizimba yethu isebenze kahle futhi ibe nempilo.
Qonda umqondo wamaqembu okudla kanye nokubaluleka kwawo ekudleni okunempilo.
Ukuqonda umqondo wamaqembu okudla kubalulekile ekuqinisekiseni ukudla okunempilo nokunomsoco. Amaqembu okudla ayizigaba ezihlanganisa ukudla okunezici ezifanayo zomsoco, okwenza kube lula ukuhlela nokuhlela ukudla. Iqembu ngalinye lokudla lihlinzeka ngemisoco ethile ebalulekile ekusebenzeni kahle kwemizimba yethu.
Kubalulekile ukuqonda nokufaka wonke amaqembu okudla ekudleni kwakho kwansuku zonke ukuze uqinisekise ukuthi uthola zonke izakhamzimba ozidingayo ukuze ulondoloze impilo yakho. Amaqembu okudla amakhulu yilawa: ama-carbohydrate, amaprotheni, lipids, izithelo, imifino kanye nemifino, futhi ubisi.
Ama-carbohydrate angumthombo oyinhloko wamandla emizimbeni yethu futhi angatholakala ekudleni okufana nesinkwa, i-pasta, irayisi, nokusanhlamvu. Amaprotheni anomthwalo wemfanelo wokwakha nokulungisa izicubu futhi angatholakala ekudleni okufana nenyama, amaqanda, kanye nemifino. I-Lipids, eyaziwa nangokuthi amafutha, ibalulekile ekumunceni amavithamini ancibilikayo futhi ingatholakala ekudleni okufana namafutha, amabhotela, nembewu.
Izithelo zicebile ngamavithamini, amaminerali, kanye ne-fiber, ebalulekile ekusebenzeni kahle kwemizimba yethu. Imifino kanye nemifino yimithombo yamavithamini, amaminerali, kanye ne-fiber futhi kufanele ibe khona kukho konke ukudla. Imikhiqizo yobisi iyimithombo ebalulekile ye-calcium, ebalulekile emathanjeni namazinyo anempilo.
Izinhlobonhlobo kanye nokulinganisela ekuthathweni kwamaqembu ahlukene okudla kubalulekile ekuqinisekiseni ukudla okunempilo kanye nokuvimbela izifo ezihlobene nokungondleki kahle. Ngakho-ke, kubalulekile ukufaka ukudla okuvela kuwo wonke amaqembu okudla ekudleni kwakho kwansuku zonke futhi ugcine ukudla okulinganiselayo.
Uphondo Lokudla Namaqembu Alo
A phezulu kokudla iwumhlahlandlela obonakalayo wokuhlukaniswa okunomsoco okunomsoco wokudla kwe-omnivorous. Isibalo esiphezulu sigqugquzelwa umdlalo wezingane wendabuko futhi siqhathanisa nephiramidi yokudla okunomsoco evame ukuba yinkomba emazweni amaningi.
Amazwe amabili kuphela asungule inani eliphezulu lokusungula izinkombandlela zokudla okunomsoco: i-Japan ne-Venezuela. Isibalo siwukuphotha okuphezulu okuhlukaniswe izingqimba, ngayinye imele okungenani iqembu elilodwa lokudla.
Ngaphezu kwamaqembu amahlanu okudla, ukusetshenziswa kwamanzi nokusebenza ngokomzimba kunconywa. Esincomweni samaJapane, amaqembu okudla amahlanu asohlwini, ngokulandelana kokubaluleka, yilawa: imifino, imifino, inyama, nenhlanzi, futhi, eqenjini lokugcina, ubisi nemikhiqizo yobisi, nezithelo, zihlanganyela ngokulandelana kokubaluleka.
Enguqulweni yaseVenezuela, amaqembu okudla okusanhlamvu, izilimo eziyizigaxa, okusanhlamvu nobhanana; imifino nezithelo; imikhiqizo yobisi, amaqanda kanye nenyama; futhi engxenyeni yokugcina, amafutha emifino namafutha, kanye neqembu lesihlanu, elakhiwe uju, ushukela kanye nephepha.
Amaqembu okudla
Iziqongo zokudla zenzelwe ukuthi noma ngubani akwazi ukulandela izeluleko zezikhungo zikazwelonke eziqeqeshiwe ngokudla nempilo, ngokuya ngamaphethini okusetshenziswa kwezwe ngalinye.
Umugqa ngamunye phezulu unombala wangemuva. Umgomo uwukukhuphula ibhalansi yokudla okunomsoco ngokuvumelanisa imigqa enemibala ehlukene futhi ngaleyo ndlela kuhlanganiswe ukudla okungokwakho ngamunye. I-oda lamaqembu okudla linikezwa ngohlelo olwehlayo lokuphakelwa kwansuku zonke okunconyiwe.
Inguqulo yesiJapane
Izitsha zaseJapane
Phezulu kukhona izitsha zaseJapane, ezenziwe ngezinhlamvu (irayisi, isinkwa, ama-noodle, ne-pasta) futhi ngokuyinhloko umthombo wama-carbohydrates. Ukudla okunconyiwe kwansuku zonke yi-5 kuya ku-7 servings.
imidumba
Okulandelayo ukudla okusekelwe emifino, okusanhlamvu okusanhlamvu (ngaphandle kukabhontshisi wesoya), amakhowe, nokhula lwasolwandle (okulungiselelwe njengamasaladi, imifino ephekiwe, nesobho). Ukudla okunconyiwe kuphakathi kwama-servings angu-5 no-6 ngosuku.
Inhlanzi, amaqanda nenyama
Isigaba sesithathu sihlanganisa izinhlanzi, amaqanda, nezitsha zenyama. Lokhu kuhlanganisa nesoya nokuphuma kwayo, ngenxa yokudla kwawo amaprotheni. Ukudla okunconyiwe kungu-3 kuya ku-5 ama-servings ngosuku.
ubisi nemikhiqizo yobisi
Ngezansi, babelana ngokuhleleka okufanayo kokubaluleka - okungukuthi, ukusetshenziswa okuphakanyisiwe kwezingxenye ezimbili ngosuku - ubisi nemikhiqizo yobisi (iyogathi noshizi) namaqembu ezithelo.
Umsebenzi womzimba namanzi
Umuntu ogijima phezulu umelela ukubaluleka kokuhlanganisa ukuvivinya umzimba njalo njengengxenye yendlela yokuphila enempilo. Umhlahlandlela futhi uncoma ukuphuza amanzi amaningi noma itiye futhi wehlise indlela odla ngayo ukudla okulula okugaywe kakhulu, amaswidi, neziphuzo ezinoshukela.
Inguqulo yaseVenezuela
Okusanhlamvu, okusanhlamvu, izilimo eziyizigaxa nobhanana
Leli yiqembu eliphezulu. Leli qembu liqukethe imithombo eyinhloko yama-carbohydrates ekudleni. Okusanhlamvu nemifino okuyingxenye yaleli qembu kuyimithombo ebalulekile yamaprotheni, amavithamini B, okusansimbi, kanye ne-fiber.
Ukudla okukhuthazwayo ukuthi kusetshenziswe umdumbula, irayisi, ummbila, amazambane nobhatata, kanye nemifino efana nobhontshisi omnyama nobhontshisi wezinso.
Ngaphezu kwalokho, isethulo sibonisa imikhiqizo eyenziwe ngalezi zinto zokusetshenziswa, njenge-casabe (isinkwa esingenamvubelo esenziwe ngofulawa womdumbula) kanye ne-arepa (inhlama ephekwe eyindilinga eyenziwe ngokuyinhloko ngommbila omhlophe).
Kutuswa ukuhlanganisa ukudla okuvela ebangeni elifanayo, okwandisa inani lebhayoloji lamaphrotheni okusanhlamvu ngokuwahlanganisa nalawo avela ku-legumes; isibonelo, irayisi nama-lentils, i-arepa enobhontshisi omnyama. Ukudla okunconyiwe kuleli qembu kuwukuphakelwa okukodwa noma okubili ngepuleti ngalinye ngosuku.
Imifino nezithelo
Leli yiqembu lesibili elibaluleke kakhulu; lokhu kuhlanganisa izithelo nemifino. Ziyimithombo ebalulekile yama-antioxidants, amavithamini A no-C, amaminerali, amanzi, kanye ne-fiber. Ukudla okunconyiwe kwansuku zonke kuleli qembu ama-servings amahlanu.
Ubisi, inyama namaqanda
Ibhande lesithathu limelela ukudla okunephrotheni ephezulu. Lokhu kuhlanganisa ubisi nemikhiqizo yobisi (ushizi neyogathi), inyama (yenkomo, ingulube, inkukhu, ukudla kwasolwandle), namaqanda. Ukusetshenziswa kwabo kufanele kube ngaphansi kwalokho kwamaqembu kumaqembu amabili adlule.
Ukusetshenziswa kobisi nemikhiqizo yobisi, okungcono i-skimmed, ingxenye eyodwa noma ezimbili ngosuku; ikakhulukazi ngezikhathi ezifana nokukhulelwa, ukuncelisa kanye nobungane.
Kunconywa ukuthi udle izinhlanzi okungenani kabili ngesonto, okungcono i-tuna namasardine. Inkukhu kufanele idliwe kabili noma kathathu ngesonto, kanye nenyama ebomvu kanye noma kabili ngesonto.
Phezulu kunamaqembu amabili okufanele ukusetshenziswa kwawo kwenziwe ngamanani amancane.
Amafutha emifino namafutha
Leli qembu litholakala ekhoneni elingezansi kwesokudla sesibalo. Kuhlanganisa amafutha emifino afana nobhontshisi wesoya, ummbila, ubhekilanga, noma izingxube zalokhu. Ama-margarine, imbewu kawoyela, namakotapheya nawo afakiwe.
Kunconywa ukuthi uphuze amathisipuni ama-3 ngosuku. Amafutha namafutha kuqinisekisa ukunambitheka kokudla. Baphinde banikeze amavithamini A, D, E, no-K futhi angumthombo wamandla ogxilile, aqukethe i-9 kcal ngegremu.
Ushukela, uju kanye nephepha
Atholakala ekhoneni elingezansi kwesokunxele phezulu. Umsebenzi wabo oyinhloko ekudleni uwukunikeza amandla ngokushesha. Njenge-ejenti yesinongo, umthamo onconywayo ungamathisipuni amathathu ngosuku.
Kuyaphawuleka ukuthi amakhadibhodi—umkhiqizo otholakala ekwelapheni ijusi yomoba—noshukela onsundu, ngaphezu kwe-sucrose, unikeza amavithamini namaminerali. Uju luqukethe namaprotheni amancane.
Amanzi
Kunconywa ukuthi uhlanganise amanzi, udle izingilazi zamanzi eziyisishiyagalombili ngosuku.
Umsebenzi womzimba
Ngaphansi kwesiqubulo sokwengeza ukunyakaza empilweni, kuphakanyiswa ukwenza imizuzu eyi-150 yokuvivinya umzimba ngesonto.
I-Venezuela iphinde yakha umhlahlandlela wezokudla wabantu bomdabu bayo. Umehluko omkhulu useqenjini lokudla lemvelaphi yezilwane. Lokhu kuhlanganisa nezilwane zasendle ezifana nezingwenya.
Amanzi amelwe umfula. Umsebenzi ongokomzimba umelwe isikebhe somdabu kanye nenye into yegeyimu.
Izinkomba
- Iziqondiso zokudla okusekelwe ekudleni - i-Venezuela (2018). Ibuyiselwe ngomhla ka-27 Mashi 2018, kusuka ku-fao.org.
- Iziqondiso zokudla okusekelwe ekudleni - Japan (2018). Ibuyiselwe ngomhla ka-27 Mashi 2018, kusuka ku-fao.org.
- Amaphiramidi Okudla Omhlaba Wonke kanye Nezitsha Zokudla (2013). Ibuyiselwe ngomhla ka-Mashi 28, 2018, kusuka ku-mindfulmeal.com
- Iphiramidi yokudla (2018). Ibuyiselwe ngomhla ka-Mashi 25, 2018, kusukela ku-Wikipedia.
- Uphondo Lokudla (2018). Ibuyiselwe ngomhla ka-23 Mashi 2018, kusukela ku-Wikipedia.
- Ukuphotha Ukudla (2017). Ibuyiswe ngoMashi 25, 2018, isuka ku-nutriendoconciencias2013.blogspot.
- Ukudla Trompo (2007). Ibuyiselwe ngomhla ka-25 Mashi 2018, kusuka ku-fao.org.
- Iyini i-“Shokuiku (Imfundo Yokudla)”? Ibuyiselwe ngomhla ka-Mashi 27, 2018, isuka ku-maff.go.jp